If you're making sick f*cking gains on a Friday...you should be banging your ear-holes with this episode! I break down some footwear I have in my arsenal and also answer some questions and shoot the "you-know-what" with the fam! Check out http://SwolenormousX.com for more information on programs, yoga classes, nutrition, blogs, apparel and more!
Posture is exceptionally important when it comes to your joint health, dealing with chronic pain/discomfort, and also for strength and performance. Wearing shoes and/or NOT practicing yoga and mobility regularly is the main topic of discussion in this episode.
Moving forward is a GOOD thing. Providing context around your progress, how you are measuring that progress, and what it actually means for your health is essential. Often times it is looked at as superficial, when in fact it can be the very thing that proves that what you are doing is actually working.
Focusing on the important things you need to have to get results in training and also, life. Respect goes out to all those in the armed forces, active, veterans, family of those that serve, and to LEOs and public service that fight domestic wars - Memorial Day 2019.
Looking to drop some pounds for summer? This episode breaks down the fundamental flaws in quick-fix approaches and how you can make the necessary adjustments to not only start getting rid of excess fat, but do so for months and months after!
Strengthening and mobilizing the hips is extremely important to prevent injury and discomfort. By "unlocking" the hips, we can address issues that will drastically improve our performance and overall quality of life.
What is the true impact of your cheat meals? In this episode, we cover the perspective and mindset that you should have when deciding how much or how often you go 'off the rails'. Learn more about joining our fitness family at http://SwolenormousX.com
Everyone has their own starting point in their journey...but what is truly holding you back from "pulling the trigger" and getting moving? What you do day to day is what will be reflected in your health later in life. Facts are facts. Do something with them!
What area of fitness/health do you put at the bottom of your pyramid? This episode is all about what aspects to focus on the most in order to create balance and move your health in a positive direction.
Focusing on your training frequency, volume and intensity is essential to make sure you are progressing safely without overtraining. If you're ready to take your training to the next level, consider http://SwolenormousX.com and the complete programming, yoga studio, mobility, masterclasses, instructional video library and more!
With all the fitness jabronis out there pushing their products, supplements, programs etc telling you that you will look like your favorite celebrity...it's time to put an end to stupidity, once and for all!
What to look out for when it comes to high-risk exercise vs the potential reward from it. Instagram is rampant with people seeking attention and doing WHATEVER it takes to get views for crazy lifts and exercise movements. We go into a bunch of different things here in this episode as well as a lot of questions.
How much of a role does genetics play in your progress? How much effort should you focus on whether or not you were "built" for fitness? How do you manage this psychologically as well as in application with your training? This episode goes balls deep!
This episode will help you refocus your goals and your approach to measuring your progress. I deal with the same type of "plateaus" in my training but this mindset helps me keep pushing forward no matter what!
Time to refocus, and lock down the fundamentals before worrying about supplements and "higher level" fitness concerns. This episode covers EVERYTHING you need to really make an impact with your training.
So much fitness, so much nutrition, where do you start? It is easy to be confused, but that is just an excuse to not get it done! This episode is great for anyone that needs to get started and feels buried under too much information.
If you fundamentally determine which foods your body works BEST with, then you can pursue various ways of eating to determine your optimal nutrition lifestyle. If you just try to follow an ideology, you will end up limiting your nutritional value and potentially get stuck in a rut with your progress.
The reality that we are pounded with artificial foods is too much for most people to bear. The trickery and deception is evident all over the marketplace and it is up to YOU to navigate these waters properly.
Discussion on body fat percentages and chasing the scale in terms of verifying your progress. Although these methods ARE metrics to be aware of, and even potentially track, most people are approaching them with an improper understanding of how they should be acquired and how accurate they are.
The rise of social media has led to the explosion of diet "gurus" all over the place. Do they really know what they are talking about? Or is it a major issue of looking at a specific window in time and losing the forest for the trees? Learn more about our programming and nutrition over at http://SwolenormousX.com
Another LIVE Q&A session with Swolenormous nation. Got some good ones today, and had some fun with some trolling haha. Enjoy! For more info on programs, nutrition, our yoga studio and more, check out http://SwolenormousX.com
Great episode with a LOT of talk about meditation and yoga along with corrective exercises and actions to un-f*ck your shoulders. Learn more about all the programming, yoga classes and more over at http://SwolenormousX.com
It's one thing to take your personal health seriously, but when you try to educate those around you out of love and they DON'T take action...it can lead to a lot of friction and issues. This episode is an epic drop especially for anyone that deals with challenges in their circle of friends and family.
What draws the line between training simply and getting too complicated for the results we want? How do we match that up properly and make sure we aren't missing important aspects of our fitness? All this and more in this juicy-cast.
What does your training split say about your approach to fitness and overall health? There are certain components that should be a part of everyone's program, and it all starts with your split. To learn more about training with the Swolenormous X fam, with yoga classes, mobiltiy, instructional videos and full programs - check out http://SwolenormousX.com
Are you training to address all the strengths AND weaknesses of your physique? Are you training multiple planes of motion and targeting stabilizers and balancing around your susceptible joints? If any of this is like WTF is he talking about...LISTEN UP. For more information on programs, training, nutrition, yoga classes and more check out http://SwolenormousX.com
Meat or no-meat is usually the debate you'll see online, and with the latest "scandal" with popular YouTube personality "Rawvana," we discuss the challenges of being vegan (or not) in today's social media climate.
What's going in your mouth this weekend? It's time to take it seriously as the choices you make impact your physique and your health. Other awesome stuff including raging about the awesome John Wick trailer and other aspects of life.
A hilarious episode that ranged from Rawvana the vegan that eats meat (first I've heard of this situation) and a regular of the community that drinks a TON of Diet Pepsi...but we still love her...tough love.
With all the options and directions that you can take with your training & nutrition, what is BEST for you to do? What should you start with? What is the RIGHT way of training and what is the RIGHT way of eating?
"Diet" is not a scary word - it is your "way of eating" and should be embraced from the foundation up. In this episode, we approach eating with a renewed focus on bio-individuality and adjusting/tweaking over time. For more information on programs, nutrition, yoga and more, visit http://SwolenormousX.com
Rest days and active recovery days often get confused, but are actually the same thing...or SHOULD be. Are you putting in the proper amount of effort towards your recovery as you are for your training? This episode is for you! Check out http://SwolenormousX.com for more information on training programs, nutrition, yoga, mobility and more.
Breaking News and discussion in regards to the recent indictment against several individuals and two companies, most notably PJ Braun of Blackstone Labs for their roles in a scheme to distribute illegal dietary supplements. Content is from a release from the United States Department of Justice.
Do the people around you "balance out" your emotions and your outlook on your health and fitness? This can cover many situations in life but is directly related to those that you surround yourself with. Make sure you don't balance yourself! Facebook and IG were down today, so any further information on content releases, training and more, visit http://SwolenormousX.com
You will have different seasons of your life and you need to be ready to adjust and change your approach depending on where you are. Be dynamic, and you will maintain consistency. Visit http://SwolenormousX.com for more information on training, nutrition, yoga and more.
Great questions coming in from the fam, from Instagram and Facebook as well as #DailySwoleClub members. Great topics and gave me some great ideas for upcoming content! Visit http://SwolenormousX.com for more information on memberships, blog, apparel and more.
Honesty with yourself is just as important as honesty with others. How you approach your own internal fundamental conversation will determine how you approach your fitness, your nutrition, and your life. Check out http://SwolenormousX.com for information on training, nutrition, yoga and more.
Getting back in the game can be from an injury or just taking a few days off strength movements. It's important to work hard and train daily, but the way your training actually looks depends on your goals and what is best for YOU.
Trying to smash your peach and crush your leg day the RIGHT way? Understand activation, dynamic posture and how to integrate all these aspects into your fitness in this episode! Visit http://SwolenormousX.com for more information on training, nutrition with our blog, private memberships, #dailyswoleclub and more.
When you have your vision/goal in your sights, how you relate that to those around you and your "inner circle" can make or break your progress. It's important to prioritize yourself and also understand how other people may, or may not view your journey.
The weekly Q&Anus returns with AMAZING questions and some real solid topic coverage so enjoy this episode! If you're interested in getting priority Q&A access and to support the podcast, check out http://SwolenormousX.com to join the #DailySwoleClub.
When it comes to getting the results that you want, which is most important? Some people depend too heavily on reading every last thing, asking every last question and trying to have the perfect plan to get started. How should you think about your approach to training and nutrition?
The rage to end all rages...although I'm sure there will be more, this episode lays the swole hammer down on everybody's ball sack. Want some nuts on your chin AND in your ear holes? Listen up beeshes.
There is no debate here. Both are extremely important when it comes to weight management, bulking, cutting, overall health. I'm going to lay some sweet taint on your face and remind you what is most important and WHY.
Yes, it's true. Everyone poops. Everyone poops because everyone has a body. This is important because too many people ignore this simple fact and trash themselves. If you have hobbies, that's great, I hope you follow your passion. Regardless of what you like to do, fitness needs to be a part of EVERYONE'S life. It is not optional.
Alan Roberts from @EveryDamnDayFitness joins us and we talk about EVERYTHING right AND wrong in the fitness industry. Check out all his stuff on YouTube and Instagram (@EveryDamnDayFitness) and also over on his website at http://EveryDamnDayFitness.net
Discussion the latest YouTube video I dropped based on a young woman who participates in "Feederism." This is a fetish where people watch someone eat excessive amounts of food among other kinks. Body positivity and fat acceptance play a large role here so strap in...
In today's world, there is SO MUCH information that it is hard to tell what is real and what is just loud noise. It's important to keep an open mind and be humble with your "knowledge" because all of it can change...
You need to be nimble, and adjust regularly to stay consistent. Too often people map out their ENTIRE life in "black and white" and leave no room for "grey." This leads to more long-term inconsistency and hurts progress.
My approach to getting 1000 episodes in YOUR life, every day, with your fitness, nutrition, personal relationships and MORE. Thank you, EVERYONE, for all the support over the past 1000 days. Here's to the next 1k!
Great interview with Tyler Kuhl, a Swolenormous X member that has gone through enough ups and downs to force ANYONE to quit...only, he hasn't. Not only that, he has eliminated chronic pain that required surgery, has lost weight and found a new passion in his pursuit of health and fitness.
Not every workout is meant to be, but you have to pick yourself back up and continue your aggressive grind towards optimal health. It's just ONE day in your journey...ONE brick that is laid down. Keep moving onward.
Who's to blame for our nutrition predicament in this country? There are so many similarities when it comes to training choices and nutrition choices that unpacking it is important. We HAVE to start focusing on the right things fam. Tune in and hope you enjoy!
Looking back in order to make progress is a dangerous strategy. This episode covers why trying to go for a SPECIFIC physical goal is the wrong move, and what the best mindset is to crush your health and fitness.
Changing your relationship with food is the most important part of lifelong nutrition. Most people are looking for the answer for WHAT to eat exactly and it is much more simple than that when you change which lens you are looking through...
Your nutrition needs to be aligned with what you SAY your goals are. Less talk, more action, keep it simple, and this episode delivers on ALL counts. Share this with your friends and family that need a massive overhaul with their health.
First FIRE-cast of the calendar year. Motivation is BS, you need to dig into the trenches and put in work to build momentum! Also fam, massive savings for those of you that are ready to take control of your fitness. http://SwolenormousX.com for details.
It is the official Swolenormous New Year and we are starting 2 days early. This episode was straight fire and covered everything from mobility and yoga to improper goal setting that is already rearing its ugly head!
Breaking down the one-arm barbell curl and addressing the need to set your own time frame for your fitness lifestyle change. This is something that gets overlooked and discarded every single year. Don't be a statistic. Make the change, NOW.
My barefoot shoes always get a ton of attention, and the biggest question is "WHY DO YOU WEAR THEM?" Also, strong discussion on training in the morning and why doing it early is the best for consistency.
New workout dropped on the Gain Train blog, "BACK BEEF" so you can go check that out to slam your back titties. Also, we dive into what you should be aware of when it comes to research and it's interpretation.
Most people struggle to lose fat, but it is the misconception about WHY the fat is there in the first place that keeps them from making significant progress. Understanding how the body is "designed" to function from a hardware perspective, truly helps when monitoring the software.
If you want results, you need to focus on one thing at a time. Most people should approach their training in this manner but fall dramatically short by trying to get all their "ducks in a row" first. In this episode, I break down why it is important to train for your MIND more than your BODY.
RAGE on RAGE with this episode about material cover-ups that distract people from making actual progress with their fitness. In addition, the aspect of the mind and how training and nutrition are MORE mental than physical.
The ultimate nutrition and training consistency hack that is so simple and fundamental, you're gonna slap yourself upside the head when you listen to this episode. It's amazing how much progress you can make by focusing on this concept.
Going to the gym isn't enough. You have to build your mind just like you build your body. If you aren't getting results, it's because you simply aren't training hard enough. PERIOD. Share this episode, one of the best ever.
This is how you work your core and activate the right muscles before any workout especially leg training sessions. The videos are available on Facebook, YouTube and Twitch @ Swolenormous if you want to view the exercise demos described in this episode.
What an amazing turnout for this week's LIVE Q&A - tons of questions posted up live as well as taken from the post on my IG feed. Every topic was covered and more! Share this episode with someone who always asks fitness questions! Check out the latest post on the Gain Train at http://SwolenormousX.com/blog
It's important to change the angles with your exercises, but how much do you REALLY need to mix it up to make gains? Join the Gain Train for free workouts and nutrition content at http://SwolenormousX.com/blog
Discussion on isolation exercises to build muscle and the effectiveness in having set "arm days" in your schedule for example. Check out free workouts, training and nutrition content on the Gain Train at http://SwolenormousX.com/blog
Discussing increasing the volume of leg training and the benefits/risks associated with more frequent workout sessions. Remember to check out the Gain Train for FREE workouts, training content, programming, nutrition and more. Visit http://SwolenormousX.com/blog
Many of you have either had back pain or are dealing with chronic back injuries that never seem to go away. This episode cuts right to the heart of the issue and can be related directly to other areas of the body as well.
The elimination process to determine the best foods for YOUR body. No more guessing, following fads, restrictions, calorie counting. This is the true process of listening to your body's reactions and pursuing health that's BEST for YOU as an individual.
What is your "style" of eating? Are you restricting yourself to a specific method of eating arbitrarily or did you ACTUALLY discover the truth about your body? Testing, learning, and re-testing is the only method to truly pursue health long-term. It is the journey that is most important and re-thinking your approach to nutrition should be the primary goal.
This is Halloween week and you will certainly be exposed to a slew of garbage foods and candies. Here's how you can stay on track and focused on your fitness! Also, the Glute Activation LIVE masterclass in Swolenormous X is this Thursday and you can get access for FREE. Check out SwolenormousX.com for details.
This week we are going to CRUSH legs, and this is the first episode of a series on how to develop your legs to the fullest. Start by thinking about all the variables you are using to train your legs right now and learn how to manipulate them subtly for maximum results.
It is important to compare yourself but in the RIGHT way. It is so very easy to get discouraged and feel "lost" when social media is always in your face showing amazing physiques and people that on the surface seem like they have everything figured out.
Steve has lost a tremendous amount of weight since the start of his fitness journey and recently has implemented yoga and meditation to overcome back injury and build a physique that continues to improve with his discipline and dedication. Follow Steve on Instagram @Stelfson.
When mixing up your training routine, it doesn't have to be a MASSIVE change in order to stimulate your muscles. Consistency will lead to adaptation over the long-term and the proper approach to that is key.
Getting results isn't complicated like the fitness industry makes it out to be. You don't need to pop pills or suck down endless powders. The answer is far simpler (but probably the most challenging) than you imagine.
Humans NEED cortisol to survive, so why is it such a problem when it is elevated? This episode discusses the mechanisms of cortisol release and what can be done to mitigate the effects of cortisol elevation from chronic stress.
Reducing your stress is hands down one of the most effective ways to reduce body fat. In this episode, I break down what commonly leads to stress, and why elevated stress hormones can cause negative health effects.
Fitness is ultimately a practice. This fact is lost on the vast majority of people in the industry and this makes it much harder to stay consistent and focused on the most important parts of your training.
There are many scams in the fitness industry, and perhaps the biggest is the presence of anabolic steroid usage in all areas of fitness including marketing, supplementation, social media influencers, apparel brands, etc.
Instead of just "resting", why not take an active approach to your recovery? This episode is about how you can and SHOULD treat your recovery as importantly as your training, because it IS your training.
Sometimes we have to look at our effort and realize that the hard work can ONLY pay off if we stay true to the path and keep the pressure on. This was a great episode recapping some concerns with the "fat acceptance" movement and recent videos posted, along with Q&A.
Open discussion about some "new research" that turns into headline grabbers very quickly. It is one of the foundational problems with how information is dispensed and diluted through social media and other publications.
It is gaining popularity and is an interesting contrast to the more recent vegan trends. There are no definitive answers on the efficacy of this style of dieting, but has been shown largely beneficial from people's personal experiences on social media, etc.
Motivation is a fleeting emotion that comes and goes. Most people wait to be inspired, and they end up waiting for a LONG, LONG time. This is one of the most important episodes, and will be an absolute game-changer for many of you. Pass this around to those that need to learn this lesson.
Abdominal training is one of the most highly targeted areas to get the "holy grail" of muscles popping out...but how is it BEST to approach training in this area? Is there something specific that can be done to improve results?
Deciding on which to use for your particular goals depends on whether you are able to continuously learn and listen to your body. Light weights are the standard for training when you are a beginner, but can those also be effective as you move towards more advanced programming? Lots of valuable content in this episode, a must listen in my book.
The trapezius is a largely misunderstood muscle group and is a major reason why people end up looking like turtles or having shoulder issues. This episode breaks down the parts of the trapezius and how you can train them effectively.
Inflammation in the gut is a common reason for weight-loss struggles, auto-immune issues, skin conditions, mental disorders and overall wellness. If you are having problems with your food and figuring out what could be the culprit and even more importantly, WHY it is a problem, check this episode out!
#825 - Free Your Feet! (Barefoot Shoes & Training)
Barefoot training is often looked at as a "fad" when in fact it is the natural approach to how a human should move. Discussed here are proper running mechanics as designed by human evolution, as well as footwear you can use to help adapt yourself to this natural form of walking and running.
It's the mid-way point of the year...it's essentially the year's hump day. Are you making the BEST decisions you can to ensure this holiday season won't destroy you? Are you prepared for what is to come? Before you know it, vacations, family, terrible food pot-lucks and more are coming after you...
Being on the road OR just in your normal daily travels, being prepared and moreover, understanding the implications of your decisions make a HUGE difference in both your short-term and long-term health.
#821 - Exercise Without Exercising (NUTRITION TOO)
How can you exercise more all day and improve your health WITHOUT multiple gym visits? Why is it important? Also, we get into a great discussion about ancestral nutrition and veganism. Always a good time :)
This video is absolutely ridiculous and was sent to me via DM for me to check out. Apparently this teenager in Montreal was essentially assaulted by another member for "deadlifting too loud". Pretty ridiculous. The full video is available on my YouTube channel @Swolenormous.
Your food and progress is up to you and NO ONE else. You can't blame anyone for your preventable illnesses and diseases. The ability to make positive change in your food intake is so freaking easy it's ridiculous.
Don't just move like a zombie through your training. Understanding what you are doing will help you be more creative and consistent with your approach. Complete LACK of knowledge is a reason why some people stay with certain styles of training for FAR too long...and for others quitting too early. Learn and grow. Absorb everything, and don't be afraid to be wrong.
Your body searches for flavor in natural foods. It is how we have survived to get the proper nutrients for thousands of years - but what happens when science proves to give us the flavors that we desire artificially?
Fitness and Nutrition from the ground up - how you should approach both of these with concepts with the same mindset. More importantly, a TON of engaged Q&A in this episode. Super-fire turnout so check this one out for sure!
Frank is no "newbie" when it comes to training. Battling through injuries and years of training he has come out the other side with an entirely new approach to his lifting, nutrition and outlook for the future. This conversation is absolute FIRE and I'm grateful for the time spent on this podcast. DO NOT MISS THIS EPISODE!
Measuring your progress is important to understand what you need to do to keep going. It is also important to measure your progress relative to where you've been as an individual. This looks different for each person and understanding what exactly you want will help you see the incremental steps you have taken and NEED to take to continue on your journey.
Whether is the nutrition train (Vegan vs. Meat) or something more social or political (even sports), people LOVE to have their team and their support system. This leads to SEVERE oversight in what is actually the truth as opposed to what people want to be correct.
The sphnix push-up is an exercise that can be done at home OR in the gym and designed for all levels. This has been a popular exercise for the last 20 or so years that fluctuated between P90X and other various programs. In this episode I break down the form as well as modifications for your specific abilities.
Discussion of the difference between the various types of strength and why it is important to train for strength but not necessarily MAX strength. Also some fun CrossFit questions based around functional training etc.
The fitness industry is ripe with people just playing "follow the leader" and completely ignoring the fact that a "CPT" after your name does NOT qualify you to be a fitness professional just in itself.
There is much to be said for WHAT you are consuming rather than WHEN you are eating it. This episode covers the disparity between counting calories, different styles of eating as well as inflammatory foods.
If you set the goals high, you are more than likely to fail, get discouraged and eventually...QUIT. Let's avoid that by restructuring our approach to training and nutrition and make it so every day is a victory, an opportunity, a POSITIVE.
Inflammation is a defensive response to foods that are NOT meant for our bodies. There is much bio-individuality from person to person, however, there is a logical approach to nutrition that goes un-taught and un-addressed in the fitness industry. This is in part because of the billions of dollars from supplement companies as well as big pharma. When $$$ is at stake, the simple logic of human nutrition gets swept under the rug.
Luke is currently finishing up a degree in Exercise Science and moving deeper into bodybuilding. This episode includes video breakdowns of deadlift and barbell row among other tips and tricks to improve mobility and postural integrity during compound movements.
Getting into strength training, eating to gain and some of the misconceptions around what it takes to put on strength and muscle. Tons of valuable content in this episode even for those of you looking to lose weight. Breaking habits and re-training the mind is a game-changer.
The reverse crunch is an extremely valuable exercise that gets practiced incorrectly FAR too often. In this episode, I bring up a video into the live-cast and break down the proper form that can be done both at home or at the gym.
Do you struggle with building muscle AND losing weight at the same time? Of course you do, that's why it is not the best approach to your training and nutrition! Those possibilities are common when starting a program but it is specific to those new to the gym. In this episode those concepts are discussed in my last Ohio-cast. Apologies for the audio, I f'ed up my settings!
How to lay down rest in your training schedule as well as how to reduce both physical AND mental tension with meditation and yoga. Active recovery is important but different for both mental approaches as well as physical approach.
No one can do it for you and today on this Monday, it is time for you not only to start, but to turn up your fitness game HUGE. You have to invest your time and energy into making your body as efficient as possible in order to do what you love for the rest of your life. No "ifs" "ands" or "buts" about it.
Getting more in touch with your mind-muscle connection is paramount for maximizing your workouts. This strategy has a very specific purpose and can absolutely get you more out of your set. Trust me, this is gold.
Dennis lost approximately 100lbs on the back of a challenging schedule and lifestyle, as well as personal challenges (losing his father on his birthday). Rather than suffer the fate of being over 300 lbs and the related health issues he was facing, he took charge of his life and made a tremendous comeback. This episode is LIT.
This LIVE interview with Steve Ellefson was amazing, covering his transformational weight loss and more importantly, the mindset and approach it took him to get where he currently is. You can follow Steve on Instagram @stelfson
Your experience with training is HUGE in the sense that your personal awareness of your emotions as you go through the fitness roller coaster. It is very easy to FEEL bored, even when you are seeing progress. It is a product of impatience that can lead to negative emotions that will impact your future progress.
It's not easy making progress, no matter what it is - building muscle, losing weight. It is a process that takes months and YEARS. Thinking it happens fast or should happen faster is a fundamental shortcoming.
Narrowing down your training approach is a gold mine to squeeze every last drop of progress out of an exercise. Try keeping your volume the same, but decreasing how many exercises you are choosing during a workout. Less exercises, more sets, more FOCUS.
#779 - Stress Management & Fitness Industry Discussion
Topics covered are stress management via active recovery, yoga, meditation and more and its importance to balance hormone profiles in the body to reduce fat and improve overall wellness. Also, a large portion of this podcast covered the fitness industry and the pros and cons with training certifications and getting involved on a professional level.
Stop making excuses and start cutting out things that do not serve your goals. Your challenge (after watching this episode) is to cut out ONE thing that you don' t need. We discuss nutrition and bone broth a LOT in this episode. Enjoy.
Training frequency is important no matter where you are in your fitness journey. Your goals and experience of course are very important, but make sure that you are MAXIMIZING what you are doing with LESS before trying to always do more.
Are you training for performance OR for how you look? Both are great and what your goals are are YOUR individual goals, however it is important to train the right way for your specific outcome. With the principle of adaptation, many people disregard this and do activities that do not align with their desired outcome.
Doing single leg exercises is NOT a corrective "waste of time" but a fundamental part of your training. Make sure your muscles are working properly in order to get the most out of your leg training. Enjoy this episode!
Make Yourself UNSTOPPABLE (THE ANSWER) | Daily Swole 767
This is the answer that will allow you to be UNSTOPPABLE, with no one getting in your way. You are in control of your outcome and when you take responsibility you will absolutely change the game for yourself.
How To Do More Pull-Ups! (AND GET YOUR FIRST ONE) | Daily Swole 766
Learn how to do your first pull-up AND how to get more if you can already perform this exercise. I will break down the reason why you are struggling to get your initial pull-up and literally show you (Facebook, YouTube, Twitch) how I do it myself and for my members of Swolenormous X.
Is This For REAL?? (FITNESS FAIL) | Daily Swole 765
Perhaps you fall in the category of people that have fallen for contraptions such as these, and on this Sunday Funday, we dig into some REAL products that are being sold and wasting people's time AND money. Especially the money...
Nutrition, Training, LIFE (@CrohnicWarriors) - LIVE with Carlos | Daily Swole 763
Live with Carlos, co-founder of @CrohnicWarriors, a support group and proactive approach for those with IBS, Crohn's Disease, Ulcerative Colitis and other digestive issues. This episode is the first of many and is absolute fire for EVERYONE with nutritional questions.
Arm training goes for men and women alike and needs to cover specific areas of focus including resistance used, basic vs complex movements, multi-joint vs single joint, shape, genetics, acute variables and those DELTOIDS!
Your Fitness REALITY (PLUS CARDIO) | Daily Swole 760
Your fitness reality depends on what you are trying to accomplish and what you are ACTUALLY doing. The reality of your progress will be slow, ups and downs, filled with twists and turns that you, nor anyone around you can anticipate. Bottom line, you keep moving forward with the best of intentions and do the best you can always. Great Q&A session as well talking about cardio, crossfit, and more!
Are you approaching your training schedule by the numbers or by the day of the week? This can be a major factor in limiting or promoting your progress. Also we break down what a "cheat day" can REALLY do to negatively affect your body.
WHERE DO I START? (For Everyone) | Daily Swole 758
The biggest difference between someone that gets results and someone that doesn't is that the first person DOESN'T QUIT. You just have to start and keep going, and in this episode, I go into the best ways to just get your butt in gear no matter WHAT your exercise experience is.
Strength VS Mobility (WHICH IS BETTER) | Daily Swole 757
The body has the amazing ability to produce strength as well as functional movement. Which is MORE important in your training and as you go through life? Should you be focusing on one style of training more than the other?
3 Ways To Bust a NUT-trition Over The Weekend | Daily Swole 756
Focusing on these three areas, grain consumption, dairy consumption and hydration, can be a game changer over the weekend. Friday, Saturday and Sunday is almost HALF your week. If you're not staying on point over those days, you are in trouble.
Now serving single leg exercises on the menu. This single-leg romanian deadlift is a great glute activator as well as proprioceptive enhancement exercise. The full exercise breakdown is available on my YouTube channel, but for now, kick back and enjoy this episode.
6 Reasons To Avoid Bench Pressing | Daily Swole 754
Here are 6 reasons with full discussion for stopping bench pressing. We also get into specific issues with upper body compensations and concerns that may lead to feeling it more in shoulders and triceps rather than in the belly of the pectoralis major muscle.
Macro Training Splits and Glute Activation | Daily Swole 753
Some key points made on larger body part splits as well as the adaptation principle and "muscle confusion". Also discussed proper glute activation and how to best ACTIVATE as well as INTEGRATE the glutes.
Working The WHOLE Body (Training & Programming) Daily Swole 751
Working the whole body is more than just a "full body workout". Integrated with yoga and meditation will ensure that your priorities will focus on the symbiosis of body AND mind. Unlock the mind and you will find your way with your fitness. Here is how I'm approaching my training...ENJOY!
The Real Fat Tax That Everyone Pays | Daily Swole 750
The REAL fat tax in this country is on everyone's shoulders and until we address the root cause of this issue, it will never change and people like THIS will always have a "squawk box" to step up onto.
Yoga, Fasting, Overtraining ond Crossfit | Daily Swole 749
Some topics covered today are getting into yoga for the first time and the impact it will have on fitness and overall life experience and quality. Also, the concept of fasting and whether or not intermittent or full fasting is beneficial for the body. Overtraining psychology and physiology also discussed with warning signs and the approach to combat it.
Meditation and yoga usually come up in conversation, and is a major refocus in my own personal fitness. Priorities run our lives, so shifting this up on the ladder ABOVE physical training is a huge game-changer.
EPIC Q&A On ALL Things (LITERALLY) | Daily Swole 746
This episode HAD a topic to start off with, buuuuuuuuuuuuut ended up being just a ton of questions popping up immediately and it would be rude to ignore!! Open Q&A episodes are great because you get awesome info plus this one was HILARIOUS!
Mental and Physical Strength (Nutrition and Training) | Daily Swole 744
When you are approaching your nutrition OR your training, make sure you understand that the STRENGTH applies to your mental game as well as your physical game. It is very easy to overlook the details and lose focus and discipline in society as we know it.
No one "has" the time to exercise and do everything, but the difference is the people that get results DO IT. You have to do it as well. MAKE the time if it is important to you... no one just HAS time.
Laying It Down Daily (Road Episode) | Daily Swole 742
Executing daily is a challenge, but will breed discipline and get the job done. In this episode I'm out of the studio and I discuss the fitness profession, certifications, education in fitness and more.
Apparently, the quarter-squat is the NEW "half-squat" as people are getting more into lower body training, unfortunately, the form is not coming along with it. Make sure you are doing a PROPER squat, REGARDLESS of how many or how LIGHT you are training.
Discussing why cardio leaves so many people absolutely in the dust with no results to show for it. Training specificity and also proper goal setting and execution play a role in the effectiveness and the PURPOSE overall for doing cardio in a training program/routine.
This is officially the "Belly Fat Show" in which we get into the grit of WHY you have fat around your stomach and what you need to do to get it OFF. Don't take hard work for granted, because it will take a LOT of it.
What is truly holding you back from getting what you want out of life? I honestly don't think it's anything but YOU and the improper mindset of what fitness ACTUALLY means. It's not about beating the crap out of your body day in and day out, but a methodology that you can maintain for the rest of your life. This episode is FIRE.
Top Nutrition Tips (SIMPLIFY EVERYTHING) | Daily Swole 732
Here are my top nutrition categories that people get hung up on with their food. It's important to understand that WHAT you're eating is just as important as all these other nuances with your diet. Make sure you are cutting inflammatory foods and avoiding poisons that will set your body back more than everything else.
When you are looking to lose weight and/or build muscle from a general standpoint, you need a broad approach and begin with the fundamentals. When you start talking about physique and aesthetics, that is when the game starts changing for what is possible and how you need to approach everything.
The official 2 year anniversary of the Daily Swole. Every single day teaches one very important fact - The daily execution of a task is a vital part of consistency and discipline in ALL aspect of one's life. In this episode I discuss how it has been paramount to mine.
Don't EVER forget the feeling you had when you got started...RIGHT AT THE BEGINNING. It's important to update your approach while still keeping it simple, but don't forget why you began, so remember why, and use that to ignite your fire for today.
Discussing the hcg diet and extreme caloric restriction in order to obtain a goal weight. Also, what overthinking can do in terms of setting you back from making progress with your training and/or nutrition.
Using the "weekly schedule" can be a positive OR a negative depending on how your spin your perspective. Use today as an opportunity to have a fresh start and a clean slate to conquer your goals. You could also fall into the mindless trap of the "drying machine" cycle of Monday after Monday after Monday and lose track of who you are.
Badass discussion on soreness and training while sore, why you get sore, how much soreness is good, everything soreness in this episode. This is the sore factory. We are making sore lollipops. Enjoy the sore.
Of all the content I break down every day, respect this episode when I break down what should be at the absolute foundation of your training. I'm telling you, if you don't listen to this episode and put it into practice, you are missing out!
How is it best to use machines and are machines good to implement in your training PERIOD. In this episode we discuss different types of machines and the logic surrounding their integration with your free weights.
Focusing on the basics actually is what works when it comes to training and nutrition. When you look towards the clouds and the "top of the pyramid" is when you get lost in the noise of everything. Don't get distracted by the stuff that doesn't matter!
Everything you need is right here, in your body - from your head to your toes, you have it ALL. You have the time, you have the money, you have the ability, you have the age, the sex, the race...What you have is PERFECT. You can do this.
The BEST Time To Train (PLUS FITNESS FIRE) | Daily Swole 714
First off, you need to GET IT DONE. PERIOD. THEN - Depending on your schedule, responsibilities and your vision, your BEST time will vary. These are the principles and the approach that I take in order to make sure it gets taken care of.
When are full body workouts appropriate in your training? Are you better off doing less frequent but larger compound movements instead of a more traditional bodybuilding style split? Let's dig into it fam!
When you are training hard and for RESULTS, you need to utilize all the acute variables to your advantage. Supersets, giant sets, and MORE can help you not only save time, but turn up the intensity and the gains from your training. Don't leave home without these tips!
As you progress through life, what your body needs will change and what your body can HANDLE will absolutely change. The longer you train for the more cumulative stress and damage that your body undergoes. Understanding this "degrading" process is paramount when it comes to stressing yoga and mobility training.
Massive Fitness Success Story and LONG Workouts | Daily Swole 709
Discussed long workouts and how long it REALLY takes to get it all done. You DO have time, and whether or not you make the excuses as to why you can't do it, bottom line, either you do it or you DON'T. Also spoke to Mike who has seen amazing results from his consistency of effort in dramatically reversing his diabetes and injuries with a foundational approach with Swolenormous X.
Is it EVER applicable to do the same body part two days in a row? When is it appropriate or is it 100% off limits. In this episode we discuss the benefits and the scheduling as well as the volume experience necessary to training the same body part two days consecutively.
Are you doing the appropriate repetitions and programming to build muscle? It is not just as simple as lifting weights, counting to 10 and then going home. You have to push yourself to failure.
Now how many reps are enough to build muscle? How much is too much? And what does volume mean for your programming? All that and more in this hell of an episode.
Every day you should be working hard to make those incremental gains. Each day is your building block and a prime opportunity to put yourself in a better place to succeed. There's just no other way to describe it. Thank you all for 700 badass episodes.
This is a major problem for people that need to just GET STARTED. Whether you are trying to lose weigh tor build muscle, the literal approach to everything is key. You are "falling off" before you even begin.
When it comes to your nutrition, are you REVIEWING your food that goes in your mouth the same way that amazon reviews effect your purchases? Are you taking time to REALLY understand what you're eating or simply chasing instant gratification?
Coddling Yourself For The Holidays | Daily Swole 695
When you look at the reality of what Easter and other "Holidays" mean, it leads you to believe that all we do is celebrate with food whenever possible. Here is why holidays are NO reason for you to veer of your path of GAINS!
Back day usually revolves around deadlifts, pull-ups and rows, which are EXCELLENT at building muscles in the back...But what about cables? Don't forget about this amazing approach to back training as it will build out your back in ways that the dumbbells and barbells just can't!
Counting calories is a classic scam used by the health and fitness industry to sell you supplements and quick fixes based on numerical addition and subtraction in your body. Calories EXIST, but approaching your nutrition in this manner is the quickest way to fail. This episode breaks down how to properly dive into your nutrition journey.
When To Use Inhibition (FOAM ROLLING, ETC) In Your Training | Daily Swole 685
Inhibition techniques are ideal for "shutting down" neural activation centers and "disconnecting" the brain from internal muscular stress. Great before stretching and warming up exercises for training as well as active recovery.
Cupping (Massage) For Active Recovery (IS IT LEGIT?) | Daily Swole 684
Recently tried cupping for massage and although I'm still personally not "sold" or an official supporter, I am sharing my thoughts on my initial session and some other concepts about massage and inhibition techniques.
Building Muscle or Losing Weight | Daily Swole 683
When you are in a plateau or starting your training, it normally comes down to deciding whether you want to bulk OR cut... but is that the most important thing to focus on with your training? What could you be focusing on that is more important?
Monday is the classic "start" day for training - but that can be a MASSIVE detriment especially if you depend on Monday to begin and you never do! There is ALWAYS another Monday, and that is a huge reason why starting today regardless of what day it is, IS the most important thing :)
Attention to the smaller muscle group is extremely important as they are paramount to having aesthetics and a complete physique. Training them differs than most other muscle groups as an increase in volume and frequency is often necessary.
No matter what your goal is or what STYLE of nutrition you prefer (macros, ketosis, paleo, vegan, etc) it is essential that you are making the BEST choices and eating foods that are best specifically for YOUR body.