Welcome to the Look Good Move Well podcast, where you can get fresh ideas for your training, nutrition, and lifestyle to immediately put to use. If you want to be a sexy 80 year old AND throw your grandkids around like basketballs, listen in with Marcus Filly, the creator of Functional Bodybuilding. We’ll be talking about avoiding burnout, keeping your passion alive for training, and fueling your body and mind so you can look good, move well now and for years to come.
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When it comes to changing body composition, most people focus only on training and nutrition. But NEAT (Non Exercise Activity Thermogenesis) is a key component in how much energy you burn during the day, and can also help you keep moving without overloading your body with training stress. Learn how NEAT works and how to get more, especially during the winter months....
Mashing strength and conditioning together doesn’t always work - so how can you accomplish both effectively, without losing your gains or your endurance? Today we cover the Aerobic Bodybuilding training style, and why it’s effective for so many - especially first responders and people who are short on time....
You don’t need to use special breathing tactics to get an effective workout. But if you find yourself seeing stars during heavy slow lifts, or struggling with your breathing during conditioning work, these tips will help. Listen in for why grunting is good - plus a strongly-worded mantra when all else fails....
Ever gotten lean on a calorie deficit, then wondered why it stopped working? When Plan A no longer works, it's time for some self awareness - and perhaps trying something that will push you outside your comfort zone. So what to do instead? We'll hit on the common traps that get people stuck in their nutrition, and take a fresh look at how balancing quantity and quality can get you unstuck....
It's all new season, a new episode, and a new voice on the podcast. My business partner and marketing director, Satya Khan, and I are talking about how to avoid turns in your training that can lead you to burnout, injury, and sitting sadly on your couch. There are always lessons in making mistakes, but I'll give you my top tips to keep your radar on for trouble ahead - plus a movement quality challenge to put these ideas to use....
As we close our 9th season and say goodbye to Misbah, we look back at how Functional Bodybuilding has evolved as a training method where you don’t have to do it just one way. Whether you love heavy snatching or just want to run better, Functional Bodybuilding is a tool that can help keep you healthy and strong for the long haul. And we’d like to know: how has Functional Bodybuilding impacted you? Leave us a message before we return for an all new season!...
It sounds so simple - but does it work to change your body simply by burning more calories than you eat? Energy in is impacted by more than just your food. And energy out is more nuanced than your daily sweat sesh. If you’re only focused on calories, the equation will work - to a point. In this episode, we’ll cover what else to consider to make sure your nutrition boosts your metabolism, keeps you from crashing, and stays in the sustainable zone....
Information on what to eat is often conflicting - and protein is no exception. We know the importance of protein for building muscle and getting lean, but is it healthy long term? How much is the right amount, and what are the signals that can help you find out? Listen in to clear your confusion and make the perfect protein plan for you....
With this week's release of Functional Body Composition 2.0, we've created separate tracks for males and females for the first time in our online programs. So what are the physiological and mental differences at play? Dig in with us and learn more about neuromuscular efficiency, rep ranges, and how training motivation factors in....
Do you take it as a given that your metabolism will slow down in your 30s, 40s, and beyond? Dig a little deeper with us as we examine the myths and misconceptions around how metabolism works. The way your body responds to training, nutrition, and life will definitely change over time - but you have more power than you might think when it comes to looking and feeling amazing....
In Part One we covered how to calculate your calories - but there’s no such thing as a magic macro formula. Today we dive into where to take this estimation, how it translates to food on your plate, and where to go from there to find a formula that works for you - including common stumbling blocks and other factors that will help make your nutrition plan sustainable....
The numbers of your calories and macronutrients aren't magic - and they're only one piece of mastering your nutrition. But understanding how they work, how to get them, and how they fit into the context of making nutritional change is an effective tool for change. In this two-part episode, we demystify the numbers and tell you exactly how to calculate calories - as well as what else to do for your nutritional plan....
If you had to bias your preference, which one would you pick? Training to look good and training to win are two different things - but you can find a happy medium with the insights from today's episode. We also cover where clients tend to get stuck, and how to make sure you're approaching your nutrition for sustainable success....
Need to move your fitness coaching business online? We mentor and work with many personal trainers and fitness coaches who are adapting to the times through virtual coaching. But there are tools, skills, and mindsets that are unique to the online setting that will make or break your ability to connect with clients and manage your time well. Listen in for tips from our years of experience coaching athletes one on one, without every laying eyes on them in person....
A lot of people are reaching out because they realize they may be working out at home for quite some time, and they still want to see some progress. Today we give a few points to think about when you're looking for just one or two pieces of equipment that will keep your home fitness going strong....
Is the person with the top workout score the healthiest? Do they have the best body composition? Not necessarily - because chasing intensity in workouts yields a different outcome than conditioning for aesthetics. Today we dive into Functional Pump Conditioning methods for aesthetics, and discuss the difference between that and a performance-focused conditioning approach....
Marcus and Misbah return for a new season and dive right into a topic we get many questions about. Intermittent fasting is a trending idea, but shouldn't necessarily be the number one tactic if you want to lose weight. So let's talk about where it might sit on the priority list, how to experiment with fasting windows, how fasting fits in with training, and other tips to help you build sustainable healthy practices....
Recently the Black Lives Matter movement - and CrossFit CEO Greg Glassman's response - ignited a firestorm within the community of athletes, coaches, and gym owners. Here's our perspective from years of operating both inside and outside of the brand's umbrella on the benefits and downsides to each, and the responsibilities that come with forming your own unique approach to fitness. What will each of us do to make fitness more diverse and inclusive? Let's start the conversation....
As gyms reopen around the world and quarantine comes to an end, we're reflecting on the biggest takeaways. Shaking up your routine has a way of bringing priorities into focus - will you change anything about your health and fitness now moving forward? We're highlighting our biggest lessons learned about training motivation, simplification, and more....
Take control of your progress and develop a meaningful, fulfilling relationship with your coach - or on your own fitness journey - by owning the four key points in this episode. When you do, no one else will be responsible for your successes and failures - they belong to you. Paying for coaching? Set the expectations for each side together and magic will happen! We'll show you how....
When clients get into the gym, we assess their movement before writing them a training program - so why not do the same for nutrition? Before you take on a detailed macro counting and supplement regimen, use this three-phase guide to take stock of your nutritional level, and build great foundations for lasting positive change....
When the clock cuts you short, take control of your training with these guidelines on how to make the most of your time in the gym. We’ll walk you through a 30 minute, 45 minute, and 60 minute workout blueprint so you have a great session even when kids, calls, and your calendar await....
If you've had a question lately, chances are we cover it in this episode. How much is too much protein? How low is too low carb? We're hitting it all along with getting more muscle ups, intensity overdose, and how to teach what you know to others....
After a long stretch of sheltering in place, many clients and business owners are eager to re-open their gyms -- but to what? The new normal introduces a host of questions and considerations around safety for members first and foremost. And on the business side, framing a feasibility plan around square footage, pricing and profitability, and procedures. Hear what we're thinking about opening back up and keeping clients healthy and happy, while keeping the business afloat when all the rules have changed....
More and more reports on the risk factors for serious complications from COVID-19 are naming obesity as a factor. Making a long term commitment to the changes necessary for losing a lot of weight is a serious endeavor, and there is no better time than now to improve your health or help a client or loved one make a lifestyle shift. Here's how we would frame the discussion around obesity, and help cut through the noise of what to prioritize and what to expect....
Many of you out there are fitness professionals taking your business online for the first time, or athletes who are new to the online coaching experience. What works well isn't so much the workout, but the personal touches that bridge the physical gap we all now find ourselves behind. In our years of experience coaching athletes online, we've learned what makes it fulfilling and sustainable for both coach and client. Listen in for how to structure an experience that works....
Feeling bored with staying at home, or finding new windows of time now that your commute is gone? These unique circumstances are the perfect opportunity to direct energy toward the things you’ve wanted to get a handle on for awhile. Take a small step towards better sleep, quality movement, nourishing yourself well, or deepening relationships in your life. Listen in and we’ll show you how....
Stress eating and mindless snacking are two themes we're seeing a lot of as the COVID-19 pandemic continues. When your routine is upended, it's harder than ever to maintain good nutrition - and even harder if you're not a confident cook. Here are our recommendations for what to pay attention to and what to try for yourself to guide your body towards food that keeps you feeling good....
As the #stayhome movement attempts to fill the fitness gaps with bodyweight workouts and burpees, you may be struggling with motivation or the logistics of working out at home. Moving your body is more important than ever to combat stress and keep you healthy. So here are some keys to getting into a good routine and keeping the positive feedback loop going, whether you have a home gym or just a spot behind the couch....
In this dispatch from the COVID-19 quarantine zone, we're opening the discussion about how to respond to the worldwide crisis: try to simply hang on and survive, or choose to grow? We have a choice in how we respond, and there is always something big or small to learn from as we uncover what's really essential. This is what you train for - and we're here to help....
Go beyond the buzzwords and learn exactly what intermittent fasting is all about. Why, how, and what to expect? What times of year might be optimal for fasting, and what are some of the benefits and roadblocks you might encounter? Intermittent fasting can be a useful skill to add on top of your foundational nutrition practices - find out more in this episode....
Why use nasal breathing in your aerobic training, and how do you get started? Breath control can give you an extra edge as an athlete when you master these techniques - and can also be a useful tool for transitioning between fight or flight stress responses into rest and digest. Today we'll talk about how to implement these tools for yourself - give it a try!...
Working on improving your fitness carries over to many different aspects of life, in and out of the gym. Today's listener submission prompts us to connect training to our biggest takeaways for life - and invites you to do the same....
Surge ahead in building great foundational habits by using the learning methods that work best for you. When you develop awareness of what really works - and where you get stuck - you can overcome the points that make most people quit when they're trying to change how they eat or train. Dive right in and get overwhelmed? Listen and think carefully, then tentatively try a step? What physical cues have worked best for you in training for a movement concept to really sink in? This episode will help you get a grasp on how you learn best so you can put that knowledge to use!...
When a perfect organic diet and hours of exercise are taken to an extreme, it puts your mental and physical health at risk. Let's take an honest look at when healthy habits that started with the best of intentions become all-consuming - leading to depression, isolation from friends and family, and poor physical health. We are all drawn to people in the public eye who seems to have it all together, but what's beneath the surface of extreme lifestyles in health, training, or even business? Peel back the layers and find what balance means for you....
Of course you can have some of both - but a recent Morning Chalk Up op-ed got us talking about limitations of the group fitness model when more care and individual attention is needed. Gym owners, coaches, and clients all need to win, so what do you offer or look for as a client, and at what price? Todays discussion will give some food for thought from the perspective of the individualized coaching service....
We will all encounter a day when our best effort does not look the same as it was a few years ago. Comparing yourself to others or to previous versions of yourself when your life circumstances, time for training, and physical body has changed will rob you of joy - and disconnect you from your health and fitness. Today's action plan will help you reframe what your best effort looks like and help you stay consistent to find happiness and purpose in your training - no matter what it looks like for you....
When we asked what's on your mind, many of you had the same response: MUSCLES. So if you just plain wanna get jacked, what's the best way to go? From what and how much to eat, to macronutrient strategies, to training volume and more, we're breaking down what it really takes to pack on the pretty pounds. And for those of you who still want strength without hulking traps of steel, these tips will be good insight for you into how muscle development truly works....
Good luck educating your three year old on why they should calmly put the cookie down. So how do you teach your kids good nutrition habits and show them how to eat well? Today’s tips will not only help parents, but are good for the kid in all of us when it comes to picky eating, sweets, and junk food....
So you've come to terms with the fact that you're not a professional athlete. But you still want to keep a higher than average fitness level. How do you ramp it up for the occasional throwdown without ruining your ability to focus at work and feel good in your day to day life? Today we tackle the topic of the happy middle ground of training and lifestyle practices, and what considerations will help you decide where to land between high level competitive fitness and health and longevity practices....
Walking into temptation is unavoidable when making lifestyle changes for better health and performance. Navigating drink offers, pressure to jump into a group workout, or bowls of peanut M&M's is a fact of life. Today we talk about how to understand the value of what you get from these things, become clear with yourself on what you want, allow room for freedom and deviation, and communicate your boundaries to others in a way that feels good....
New year, new you? Some are tempted to go big with New Year’s resolutions that are long gone by June. Or end up reaching goals, only to feel disappointed. In this episode, we dig further into the traditional approach to New Year’s resolutions to transform them from a pass/fail endeavor into an opportunity for reflection and focusing on the feelings we want more of. Then the challenge is creating consistency to bring more safety, energy, health, love, kindness, or whatever you crave into your daily life, bit by bit....
Picking up from Part One of this special episode, we return to our conversation with John Berardi on exploring the limits of what you know so it no longer limits your progress. In addition to expanding your network, learning intentionally can propel your career and help you make an impact to be proud of. Tilt the balance from consumer to creator with this Change Maker’s advice for anyone who wants to do meaningful work in the world....
John Berardi, Co-Founder of Precision Nutrition and author of Change Makers, joins us on this two-part special episode. Whether you seek to improve your career, your training, or specifically your profession as a health and fitness coach, John shares his insights on how to get there by assessing your unique gifts as well as your limiting factors, and knowing how to bridge the gap....
You may not want to hear it, but the explanation for not looking and feeling the way you want is usually more simple than you suspect. But the good news is that you can change it - if you appreciate the fundamentals. Krista Scott Dixon continues the conversation about simple ways to level up your nutrition and digestion, and how to find success....
Krista Scott Dixon, PhD., of Precision Nutrition joins us in this two part special episode to share the most effective ways to learn how to eat for your needs. Coming from an academic background, she balances her approach between evidence gathering and lived experience, channeling her knowledge into PN’s groundbreaking nutrition coaching curriculum. In Part One we discuss how important it is to increase awareness of how your own body works, as well as widening the scope of how women’s experiences in health and fitness are framed....
It can be disheartening to look at other athletes' bodies and wonder why you don't look like them. Today's listener question is from someone who's doing most things right - training hard, eating well, and living that healthy fit life consistently. But he wonders why he hasn't packed on as much muscle as he'd like to. Comparison-itis is common in the fitness world - hear our take on how to get perspective on where you stand....
Sexy 80 year old wannabees, listen up! As we age, what can we expect in terms of how our bodies feel and respond to training - and what can we do that’s within our control to stay active and feel a sense of vitality in our later years? We’ll give you some markers to pay attention to and discuss this often neglected topic for Masters athletes as well as those in the general population who want to maintain energy and meet the physical demands of their lives....
For the regular Joe or Jane with a 9-5 job, how much high intensity is appropriate for health and longevity? This episode delivers some food for thought around research studies - as well as real talk on what we see with our clients in the gym every day. Here’s how to know how much is too much intensity, and what to look for when you or your athletes are riding the line....
Consistent rhythms of sleep, training, and nutrition are essential for great fitness and body composition - but what if your schedule is upside down from shift work or other factors? This episode is packed with tips on discovering your optimal rhythms, where to place your workouts, choosing your priorities, and winding down when you're sleeping during odd hours. If you're a night owl by choice or by necessity, this episode will help you find your fitness groove....
Does your happiness and fulfillment shift based on how many muscle ups you can do? Changes in our priorities and subsequently, our bodies' abilities can reshape our sense of identity and even affect our self worth. Today's discussion gives more to focus on besides one rep maxes and reps when you're searching for a feeling of achievement in the gym. If you've ever struggled with a setback or a shift from competitive focus to longevity, this episode is for you....
If you had extra time in your day, what would be the most impactful way to spend it to help your health, fitness, or longevity? Today's listener question got the gears turning and we cover areas to improve on for sleep, digestion, fitness, and more. Whether you have a little or a lot, giving some attention to where you spend your extra time can make a huge difference in your body composition and health - so listen in for some ideas on which direction to go....
If the drive through window is a regular part of your routine, today’s episode is for you. What do you do when you want to be fit, but all your friends eat fast food? Or maybe your significant other refuses to give up their gummy bear jar, or you need to entertain clients eating out several nights a week. It all comes down to consciousness and commitment to your priorities, so listen in for some guidance for when you need to think fast about what you eat....
Looking back at Awaken Training Series, we’re covering the key themes of Functional Bodybuilding as they’ve evolved over time. If you or your clients are still looking for ways to improve movement quality and progress with purpose, dive into the details of what makes FBB-style workouts so effective at getting stronger, faster, and better without burnout....
Today we take you through the ins and outs of virtual coaching, which can be highly rewarding for both coach and client with the evolution of technology. Still, there are points to consider when you can’t be in the same room as your client, from personal touches to watching movement to setting expectations for communication. In response to a listener question, we’ll give some pointers from our experience coaching clients one to one both online and in person, as well as delivering online group programs....
If one diet approach worked for everyone, we’d all be ripped to shreds. But as you probably know, it ain’t as easy as 1-2-3. That said, let’s say you’re searching for the perfect carb to protein and fat ratio for great performance and body composition, like today’s listener submission. Learn our recommendations for what to do first, how to pick good targets to track, and how long to stick with it before you change up your equation....
As health and fitness coaches, we try to walk next to our clients and help them uncover their own potential for growth, whether through their training or their life experiences outside the gym. Mental health affects us all - and today we share some approaches we take with our clients and each other to be empathetic listeners and better sources of support....
In the continuation of our two-part special episode on gut health, we dive into Marcus's personal experience with gut health protocols as well as what areas you can look at for yourself if you want to improve your digestion. Bad habits sneak up on all of us, but with some mindfulness and education, you can heal your gut so you look, feel, and perform better from the inside out....
In this two-part special episode, we're giving your gut some love to start to draw connections between your hugely important digestive function and your body composition, sleep, recovery, and overall health. Too often we reach for over the counter remedies or accept digestive distress as normal, when lifestyle and nutrient changes can massively boost your health, appearance, and performance. Today we start by looking at how the gut works, why it's important, and how to notice signs and symptoms that your gut may be signaling for help....
Marcus Filly sits down with Dr. Teddy Willsey (@strengthcoachtherapy), to talk about staying in the training game for the long haul. How do you avoid injuries and be able to keep up big lifting numbers for years and years? We talk about the minimal effective training dose and how to determine what that is for you, and why simply doing rounds for time skips over a key part of physiological development. You'll also see where our two training approaches of Functional Bodybuilding and powerlifting with a physical therapy twist overlap. ...
In this episode finale, we take a big picture look at the place of Functional Bodybuilding in fitness. See how changes to how we talk about training and changes to the approach we take with clients can deliver an effective focus on health and longevity, without endlessly scaling workouts that were never appropriate to begin with. And learn what lies ahead for coaches and thinking athletes who want to diver deeper into the Functional Bodybuilding approach...
Tons of gyms out there are implementing more Functional Bodybuilding in a group format - terrific! But using movements that require more thought and careful execution can pose some challenges in a group setting. Today's episode covers some tips and tricks to introduce FBB to your groups without overwhelming your clients, and make sure your classes run smoother than a smoothie....
Have you ever heard the misconception that if only you crank up the high intensity, you’ll get shredded and stay that way in a few short minutes per week? Unfortunately, High Intensity Interval Training (HIIT) isn’t the magic answer. In order to better understand its role in training, we break down what HIIT really means, and the place of high bursts of intensity in intelligent program design....
Let's say you're crushing life outside the gym, like today's listener submission. Nutrition is on point, training is going well, and you're even meditating daily, you rock star. How much can you safely increase your training volume and intensity without going overboard? In this episode, learn the guidelines for getting after it and the warning signs for when you need to take it down a notch....
Today’s listener question leads us to challenge some assumptions. When you’re trying to fit in work, friends, and family AND get a great night’s sleep and get more out of your gym sessions, it might be time to step back and see what your true values and priorities are. We’re often conditioned to feel guilty when what we really love conflicts with how we feel pressured to live. Tune in for a recommendation on clarifying your priorities, as well as tips to improve the quality of your fitness even if it doesn't come first....
Make no mistake, you’ve got to push to see results from your fitness. But this episode shows you what’s between 0 and 100 so you can take an intelligent approach to your conditioning. Consistency makes the difference in keeping you healthy and motivated to train for the long haul, so learn how to stay in the sweet spot with these approaches to pacing and structuring conditioning work....
What do you do when you value your fitness and a healthy lifestyle, but also want to travel and taste the far corners of the world? Today’s listener question gives us the opportunity to take a step back and appreciate how fitness and health can help us experience more in life, as well as provide some ways to honor your body while you enjoy yourself....
What are the differences in a nutritional profile for a competitive athlete vs. someone who wants to look good, enjoy training, and have energy and mental focus throughout the day? There are similarities we recommend to all our clients, and some key differences. How do you tell what to change if you're raising or lowering your training volume? We cover what you'll need to know in this episode....
When you've lost that lovin' feeling for training, give this episode a listen for some insights into why it happens and how to get out of your funk. Often athletes get stuck in the picture of what training should look like even when it feels miserable, but the best approach is to walk away - literally. Use these pointers to empty your stress buckets and refuel your enthusiasm for getting back in the gym. ...
We get a lot of questions about cool-downs, including today's listener submission. But first, let's get clear on whether you're looking for a true cool-down to transition your body and mind away from the sympathetic state into the next part of your day, or a finisher that will have the opposite effect. Then we'll hit some cool-down tips to give you plenty of options to try out for yourself. ...
Has a client ever come at you with an unrealistic expectation? Maybe to hit it hard and shed pounds fast, with who knows what going on in the kitchen and elsewhere in their lives? Today we answer a listener question about helping clients get what they need to make the changes they want by meeting them just where they are. Listen in for some ways to approach the conversation, as well as design programming that works....
We often get asked for advice from passionate fitness enthusiasts who want to craft a career out of coaching. Certifications are great, but you should also pursue ways to deeply connect with your clients and evaluate their needs. As we start on a new season of Look Good Move Well, we're covering the intellectual as well as emotional ways to grow into a kickass coach....
What’s the hardest feat you’ve ever accomplished? Most physical tests such as competitions or difficult challenges are memorable because of the emotions they stir up. As Marcus shares in recounting some of his hardest tests as an athlete, being wracked with nerves, anxiety, and fear is extremely hard and uncomfortable. In this final episode of Season Four, learn how you can accept these feelings as part of your journey, and use them to help you when you step out on the floor....
Want our list of secret recovery weapons? Number five will shock you! Just kidding - but you may be surprised that our favorite recovery methods do not involve foam rolling, bands, or mobility routines. When you’ve hit some hard training, you need to heal your brain, your soft tissues and ligaments, and even your gut from training stress. Learn what active recovery really means, and what to do outside the gym that will keep you ready to return for more....
Clean bulk? Dirty bulk? Recomp? Today we take a question from a listener who just wants to lose those love handles, and we'll carve through the confusion on bulking and cutting. If you want to look good naked not just this year, but for decades or more, you can step off the diet merry-go-round for good with the tips on both training and nutrient intake in today’s episode....
Got aches and pains? Who doesn’t? Despite this extremely common side effect of training (and life in general), fixing bothersome pains isn’t so simple. Today we explore the ideal scenario of working with a pro to assess and prescribe training that helps your body heal and stay sound. And we’ll also give you some takeaways to try on your own - including one exercise that all niggling shoulders will love....
We all know that warming up is essential for a successful training session, but it’s tempting to skim through preparations to “save yourself” for the parts that excite you the most. When you bring intention and energy to your training prep, you can get more quality out of your session and improve your athleticism while still staying safe and injury-free. In today’s episode, we talk about maintaining quality throughout your entire training time, and how much is too much preparation....
Many of our individual design clients have this question that a listener also voices: what do you do when you crave the the motivation and fun that comes with the community aspect of a gym, while also staying true to your own body’s needs and your personal goals? Too much group fitness can make you feel crummy and contribute to nagging injuries and burnout, but we have social needs too. Balance both with suggestions from today’s episode....
Have you poked someone you love lately…into getting to the gym? Being passionate about health and fitness is terrific - until you turn into “that guy” (or girl) who oversteps when trying to encourage family members on their own fitness path. Today we talk about taking on this touchy topic in a way that shows the love we have for our friends and family, and also allows them to stay true to their own experience. This is also a skill with a ton of carryover into coaching clients, so listen in for some tips....
Simple equals strong! So what’s the role of bodyweight movements in a strength and conditioning program? Controlling your own body is an important benchmark before adding load with weights, and it can also stand on its own as an effective and challenging workout. Today’s episode gives some ideas on how to approach bodyweight movements in training, and we also answer a listener question about incorporating a weight vest into your program....
When you’re looking for a guide for your health and fitness, be sure to choose someone who can not only write a great program for you but also be there to support your growth as a person. What should you look for in a coach, how much should you pay, and what can you do as a client to get the most out of your experience? Get some guidance for coach and client success in this episode....
Today we’re digging into program design with the differences between bodybuilding, CrossFit, and the Functional Bodybuilding approach. We’ll cover some key differences between focusing on movement patterns vs. body parts, and also why assessing clients’ needs should be a constant part of designing workouts. If you’re bored by bodybuilding or find yourself squatting in almost every single class, get the framework for keeping your workouts or group classes functional and fresh....
Despite our best intentions, evening workouts can get eaten up by work time or family obligations. Moving training time to the morning can help make your health a priority. But not all of us are cut out to roll out of bed in the wee hours and get after some heavy squats. In this episode, we’ll cover some tips to make your mornings easier and set a consistent tone for training that will help you when you need to make a schedule switch....
Lots of our listeners work long shifts with down time in between, or have full-on workdays that make tough training feel like too much. How do you develop awareness of what your body needs and find a sustainable rhythm, even if you work for 12 hours in a row? And what should your program on such a day even look like? On days when your brain takes a beating, learn how to prevent injury and go with the flow....
Before you go keto, start intermittent fasting, or take on any popular diet, check these basics off your list to make sure you have sustainable habits down first. Diets come and go, but healthy practices will keep you looking lean long after the beef and cheese kick gets old. Med School Marcus will give you the lowdown on ketones in your body, and you’ll also learn when a diet like keto or intermittent fasting is appropriate to take on....
A carport gym and a track are all Marcus used to get jacked in his twenties, and if you’re a student or on a budget, you won’t need much more. If you’re thinking of setting up a home gym or are limited in your access to equipment, get some ideas for the essential investments. We’ll also talk about what Marcus would do differently if he were transported back in time - get these takeaways for your own training now....
Looking back at Awaken Training Series, we’re covering the key themes of Functional Bodybuilding as they’ve evolved over time. If you or your clients are still looking for ways to improve movement quality and progress with purpose, dive into the details of what makes FBB-style workouts so effective at getting stronger, faster, and better without burnout. ...
Protein is one of the factors that makes the biggest impact on your energy and body composition, but a lot of people struggle with inadequate levels in their diet. Today we’re talking about why protein is so important, and how to overcome barriers of preference, taste, and boredom to make sure you get enough. ...
Afternoon sugar and cravings for crappy food can mean your body is depleted - especially if you’re training hard and getting behind on quality food. If you want to perform better, stay lean, and fuel your body well, listen in for what to change about your daily approach....
Grab a notebook and pull up a seat - in this episode, Marcus shares exactly how he approaches meal prep for himself and his entire family, from pantry to fridge to stove to grill. Fueling yourself with delicious food all week long doesn’t have to be a chore or take a ton of time. Get the full breakdown, including Marcus’s tasty marinade with only three ingredients....
Do you sit down to eat breakfast, or grab a shake to gulp and go? In this episode, we discuss the ins and outs of liquid nutrition for meal replacement, nutrient supplementation, and weight loss or gain. Learn when to choose to chew, and be mindful of how you nourish yourself throughout the day....
Big changes to the competitive landscape of fitness mean an opportunity to reexamine your priorities in training. While those who dream of competing on a big stage may face disappointment, there are still many unknowns in what opportunities you'll have - and ways for both competitive and non-competitive athletes to get fired up about the training that happens day to day....
If your heavy squat is incomplete without one big breath and a weight belt, tune in for some tips on breathing and bracing under different types of contractions. (Those of you in Awaken Training Series getting to that 15-second overhead squat are going to love this one.) And for conditioning work, Marcus shares some surprising advice for breathing and building energy during high effort sets that we’d love for you to try out....
The heart-pumping feeling of competing with the person next to you at your gym can be addictive. Your adrenaline can pull you into greater capacity. But is it the wisest choice for day to day training? Turning on the racing switch means there’s little room for quality movement and improving technique. This episode is for coaches whose athletes only seem to care about the score instead of moving well, and for athletes who wonder if your progress is hindered by a competitive atmosphere....
What does Marcus - a 6x Games athlete - really miss about competing under the bright lights? And what lessons from that carry over to anyone who needs to change focus in their training, work, or life? If you’re bummed about the Regionals changes or life has thrown you a curveball in other ways, listen in for some gems on how to take what inspires you and let it light your way....
Food is an investment of your time that pays dividends in how your body feels and performs. If there’s something in your diet you suspect is stressing your system, learn how to experiment with eliminating categories of food for a time. Then we’ll hit three ways to keep your wallet happy and your food quality high....
Treat your brain as if it's the biggest, most beautiful muscle you've got and see what results you can get from your training when you slow down enough to take it in. There's a time and place to let your hair down, shut it off, and go - but more progress, satisfaction, and lessons that carry over to the rest of your life are all available to you every time you hit the gym doing the same workout you'd be doing anyway. Listen in today for some suggestions on how to become a thinking athlete....
Have you ever tried to change your nutrition by cutting out things like sugar and alcohol completely, but struggled to keep it up over the long term? Listen in for the three questions to ask yourself or your clients before any habit change with nutrition or training - and get some bonus tips on switching things up without having to think about what you're missing....
Functional Bodybuilding took off as an alternative to constant high volume, high intensity training often found in group classes, but you don't have to go it alone to train in this style. Here's a look at how Functional Bodybuilding can work for groups to promote quality of movement, unilateral strength and balance, and support for aesthetics while keeping the fun of a community class. ...
We all know the Instagram highlight reel doesn't show the full picture. But when failure is mostly invisible, how can you learn more about encountering the edge of your abilities in your training? Failure is an opportunity to grow and learn, but before you go for that 1RM, check the "failure matrix" in this episode for some keys to make the most out of pushing to the max....
Feeling vulnerable, afraid, and fragile is so uncomfortable that many people try to avoid it at all costs. Whether it's a competition, a scary workout, an uncomfortable movement, or something else in your life, getting cozy with that dark place of fear can ultimately lead to expansive learning and growth. Today we take a look at how to approach vulnerability in your training and what it can reward you with as a result....
Are your goals realistic? Today we’ll walk through shifting priorities with health, performance, and aesthetic goals and how to make sure your goals align with the way you live your life, breaking down some misconceptions on the way. We’ll leave you with a little homework for getting clear on your goals and would love to hear your results....
Hold the heavy breathing - at least until you've thought through your approach to intensity in training. Intensity has its place, but no one can live there all the time. Here's how to combine Functional Bodybuilding with intensity peaks so you can build your fundamentals of motor control, mechanics, strength, and consistency, and then turn on the jets for competitions or max effort moments....
Attention Awaken Training Series participants, or anyone wanting to get the most out of your training: here’s the one thing to focus on outside the gym to see your positive results stack up fast. Not in the program? Registration is open until Sunday, July 8 at 5pm Pacific!...
When you physically lose your strength, what lessons from your training will you share with others, and how does struggling with weights affect other parts of your life? Come back to the weight room and look through the lens of how consistency and focus can change your outlook on life, and what happens when you explore the limits of what you’re capable of....
If you’re doing anything other than lying on the couch, risk of injury is always a factor. Today we’re talking about the fears and mental anguish that come with injury, how to give your body space to heal while still enjoying movement, and the valuable learning that can come from being fragile....
Ever wish someone would hand you the magic macros for legit performance and a body to match? Before you dial in those digits, take a listen to find out what counting macros can and can’t do for you, and how to get the most from your experience if you decide to step up your tracking....
In the first episode, Marcus shares some simple ways to get confident in the kitchen and avoid the soggy salad struggle. Learn how to make Filly Frittata to hit protein and veggies in one delicious swoop for the ultimate breakfast all week long....
Vacuuming. Getting out of the car. Standing up. It’s easy to take our ability to move for granted, until it’s taken away. Just like Marcus’s baby daughter, the more ways you can move, the more freedom you have in life. Finding your own entry point into loving the way you can move will also keep you motivated in your training. Listen in to get inspired and take our 5-minute flow challenge!...
If you’ve ever wondered how to drop body fat and not feel like crap, or how to add lean muscle and still move the way you want to, today’s episode is for you. There are a lot of misconceptions about carbs out there, so let’s get started on how to use them wisely for the results you want....
Routine is awesome for helping you train consistently and build a healthy lifestyle, but there’s one area where too much of the same can mess you up. If your digestion sucks and you can’t figure out why, or your macros are on point but you’re still not seeing changes, this is an important listen....
When you wake up, do you consciously decide what you’ll do to start your day right? Or are you simply reacting to the stream of information flowing your way? A great morning routine is common among top performers - build some awareness around what works for you with some tips from this episode....
People search endlessly for the one diet or way of eating that will keep them looking good and moving well - but maybe the trick is to not diet at all. In this episode on intuitive eating, we talk about alternatives to tracking every macro and how to develop awareness of other factors that influence how nutrients affects your body....
Even though it affects your body composition, you can’t always control the stressors coming at you in life. But you can evaluate your own mental, physical, and emotional needs and respond with intention. What happens under the hood is the ticket to health - give this episode a listen to check in with yourself about your stress and learn some simple ways to cope....
Step away from the foam roller and get yourself sweaty and ready for whatever your session calls for in ten minutes or less. We’ll show you how to use Functional Bodybuilding to awaken your body efficiently and build strength and skill while you’re at it....
Movement pattern nerds, this one is for you. Using the shoulder press as an example, we talk about elements of movement variations to fire different muscles, adapt to limitations, fix junky patterns, and understand what works best for your body to build strength and move well....
Unlock the secrets of tempo training including a breakdown of what all those numbers mean, common mistakes, and how tempo can develop new capacities in your training when used correctly (and what happens when tempo goes awry). Awaken Training Series participants, take note! And if you weirdos really want to try it, we’ll give you the puke workout too....
Learn some ways to evaluate your own body’s readiness for the training ahead and still make great use of your time in the gym. When do you start counting your working sets? The answer depends, so listen in to see how to prepare your body so you hit your priorities for the day....
How do you know when you've truly outgrown your training plan or coach, or whether you simply haven't trusted the process enough? Getting the best from your training takes time and commitment, but we all have moments of doubt, especially when plateaus, injuries, or other life changes happen. Find out how to know if you should stay put or go....