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    Fitness

    Beast over Burden powered by Barbell Logic

    Join expert voices from Barbell Logic and others from the world of strength for resources to help you get strong for life. Get coaching options and more educational content at barbell-logic.com.

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    Copyright: © Barbell Logic 2017-2020

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    Latest Episodes:
    David Aguilera: Find Your Balance-The Professional Transitions Series S13E3 Apr 06, 2021
    Show notes

    CJ talks to David Aguilera, head of an academy, Barbell Academy student, and strength coach who has worked to grow his coaching practice and, in doing so, found the balance between his life, primary career, and coaching that is healthy and good for him and his family. Learn more about David and Iron Eagle here: www.iestrength.com

    David began training because he felt the diminishing abilities of middle ages creeping up on him and knew he needed to combat this with exercise.

    Coaching became a natural thing to do for him as he found the benefits of lifting and training and feels that helping others is his mission, in both his primary career and now coaching. He loves seeing not just the physical benefits but the mental and physical changes that occur when someone subjects themselves to difficult things and grows.

    Training for him became a routine--a practice--that made a better day, a better week, a better life for him.

    One thing he found he could NOT do was coach too much or train and coach at the same time. If he coached and trained alongside his lifters, one or both suffered.

    Once he decided to become a coach, he knew receiving high-quality coaching would help him become a better coach, so he signed up for BLOC.

    He also had an experience that doesn't seem to be discussed as much with coaching but really is likely common, which is an anti-inspiration experience. He saw bad coaches and did not want to be one of those bad coaches.

    Another thing CJ & David discuss is getting paid & the importance of this. It really makes a difference when a client is paying you versus coaching your friend or family for free. It often makes BOTH you and your clients take it more seriously.

    One thing that helped David grow was social media. He began to post his coaching and lifting and acquaintances began to ask questions, and eventually some of them became clients.

    Also, his own transformation with lifting was important. This adds to the issue that early on he signed up for way too much coaching, and he found himself unable to train. He's learned a few lessons from this, including the importance of blocking off time for you as a coach to lift and train. He then applied this to more, and has blocked off times for coaching and lifting and other activities.

    It took trial and error and making mistakes and overcommitting, but he ultimately found the current set up where he has 4 clients and that's the perfect balance for him. He wouldn't want more, and is content with the current amount of time he spends with coaching.

    He also uses the earnings from coaching and invests them back in the business. He purchases equipment and to develop himself as a coach with things such as the Barbell Academy.

    GET STARTED with one-on-one online coaching FOR FREE!

    Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

    Special offers from BLOC and our partners: https://barbell-logic.com/offers/

    Connect with the hosts

    • Matt on Instagram
    • Niki on Instagram

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    • podcast@barbell-logic.com

    Andrew Jackson: Whole-A#% Coaching-The Professional Transitions Series S13E2 Apr 05, 2021
    Show notes

    If you're working a job where something doesn't feel quite right, this is likely the podcast for you.

    CJ Gotcher talks to Andrew Jackson about his path from planning to become a computer engineer to joining the Navy to climbing the corporate ladder to ultimately deciding to become a coach and pursue whole-ass coaching.

    People too often think about a career or course of action in black and white: coach or not coach, stick with your career or abandon it. There is a middle path, that for most people offers a better path than taking a plunge all at once.

    Andrew decided on computer engineering because of the initial salaries, but ultimately decided that he did not want to pursue a career in computer engineering. He ultimately decided to accelerate his life, so he joined the Navy and served as an officer in the Navy.

    After the Navy, he began a more traditional corporate job and began to climb the corporate ladder. He was making good money, but had this feeling that things did not feel right. No matter what he did: receive a promotion, change jobs, etc. Ultimately, Andrew concluded in retrospect that this feeling was a mismatch of culture, between the values Andrew had and the values the companies he worked for had.

    He wasn't motivated to take the steps to get to the next level. While he did well in his position, doing well was the bare minimum to move to the top positions within the company. When you're in the right culture, however, doing this extra work doesn't feel like suffering.

    If you have this feeling, try to identify why this feeling exists. If you can identify the problem, the solution may present itself. Job hopping and change for change sake won't fix the issue. Try to identify the actions you take that you feel good about. You might need to look at your hobbies or interests outside of your work. You may also look at which tasks or actions or aspects of work you most enjoy.

    One thing Andrew did that helped create his current position and success was that he put himself out there at a coaching conference when he still didn't plan to make this jump. While this can be thought of as networking and can have an "icky" feel, getting to know coworkers and other people in your industry makes sense. You don't have to pitch something to these people, but just introduce yourself and talk to others.

    Because he did this and put in work, what may seem like luck in terms of getting his job at Barbell Logic was really dependent on the work and networking he had already completed. This opportunity would likely not have presented itself if he had not done this.

    You can't really develop a 5 or 10 year plan, but you can identify your values, have an idea of where you want to head, work hard, put yourself out there, and opportunities will almost undoubtedly present themselves.

    Another thing that helped enable this jump (which came with a signficant decrease in pay) was that he had not had his lifestyle fill his income. Too many people begin to earn more money and their pursuits and house and lifestyle requires that money to maintain itself. Andrew stayed frugal, which meant that when he shifted jobs his lifestyle did not have to dramatically change.

    Andrew & CJ discuss intentionality and how you spend your time. Are you all in, and what DO you spend your time doing. You can't do everything all in, so as much as possible be all in on the things that align with your values. If you find yourself in a job or role that doesn't align with your values, develop a plan to get out of that position. That doesn't mean leave today, but make a plan.

    Also, you WILL feel like an imposter. That's inevitable and, if you don't, that might actually be a problem. Keep learning and improving and stay half a step ahead. Apply MED to your life. Course correct as you go. Set goals and crush them.

    GET STARTED with one-on-one online coaching FOR FREE!

    Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

    Special offers from BLOC and our partners: https://barbell-logic.com/offers/

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    Jesse Mecham: Know Your Purpose - The Professional Transition Series S13E1 Apr 05, 2021
    Show notes

    Lifting regularly and interested in learning more about lifting and coaching? Jesse shares his story of lifting, coaching, studying in the Barbell Academy, and ultimately deciding to not pursue coaching professionally and how the Barbell Academy helped him realize this.

    CJ Gotcher talks to Jesse Mecham, Founder of YNAB and Barbell Academy student, about his experience going through the academy. Jesse came to lifting in his teens, reading a special edition of Muscle and Fitness magazine that covered Arnold Scharzenegger. His first experience with coaching came from someone warning about hurting his back from deadlifting, which scared him away from simple, hard, effective training for a while. He continued to lift.

    Eventually, he found Barbell Logic and a more effective approach to strength training. Jesse, someone who applies himself at anything he does and wants to do anything he does well, built a garage gym and invited others to lift with him. His role evolved into somewhat of a coaching role, and as this occurred he signed up for the Barbell Academy to help deepen his knowledge of programming and coaching.

    As he completed the Academy, he learned a lot and was better able to program and cue his fellow lifters. He even arranged a Barbell Logic seminar at his gym, which not only helped improve his coaching but also helped the other lifters learn to better identify and fix their own errors.

    Despite this, he ultimately decided to NOT pursue becoming a professional barbell coach, with his other commitments of family and running a business.

    In addition to this, CJ & Jesse talk about productivity and setting up the first coaching arrangement so you don't grow resentful.

    Many coaches coach their first lifters for free, and this makes sense, but you have to ensure you set up the situation so you receive value as well. Experience is valuable, but see if you can get the lifters to provide testimonials or other means of providing you value as you grow as a coach--and potentially grow a business.

    Jesse & CJ also discuss balancing your natural tendencies as a coach. Some coaches tend to be too timid and need to work on assertiveness, confidence, and being loud. Others, however, may insert themselves readily and easily and need to not overcue.

    They finish talking about being relentless about what you care about: spend the time, effort, and money where you want to. This requires intentionality and planning. This means limiting and managing distractions, being honest about things that take up your time but don't provide value, blocking off times for deep work and self-improvement and preventing distractions during these blocks.

    This podcast will provide value wherever you are and show how the Barbell Academy can help, even if you never become a professional barbell coach.

    https://www.youneedabudget.com/

    GET STARTED with one-on-one online coaching FOR FREE!

    Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

    Special offers from BLOC and our partners: https://barbell-logic.com/offers/

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    #361 The Barbell Academy & PBC Certification Vision Mar 29, 2021
    Show notes

    The Barbell Academy provides an online learning environment for passionate lifters, novice coaches, and professional coaches. Whether you're simply interested in the "why"s behind strength training, considering coaching, starting to coach, or would like to deep dive & continue your coaching education, the Barbell Academy offers something for you. Furthermore, it has become the funnel & process to identify new coaches for Barbell Logic & earn your Professional Barbell Coach (PBC) certification. The Principles Course helps passionate lifters and new or potential coaches learn the basics--the principles--of anatomy & physiology, programming, biomechanics, and the 4 main lifts. It helps you understand why we do what we do. It will make you a better lifter and a better coach. Even if you don't plan to coach others, if you develop your own training, then you're acting as your own coach, so knowing the basics can help you improve your lifting. The new Barbell Academy allows you to learn at your pace on your schedule. The previous academy had required you to commit to a 2-hour time block weekly. It also tied you to one coach, and though that coach was a great coach and lifter, this new platform allows the expert in a particular subject to write & teach that portion of the curriculum. It has also freed up CJ & other coaches to have more time to engage the community as a whole, as opposed to calls with 6-10 people. CJ is regularly engaging the Academy students on topics they care about, on calls and on social media. One of the great benefits of the course is that it incorporates a variety of perspectives & learning strategies & reiterates the material through different methods (multi-modal learning). This ultimately helps you better learn and retain the material. Now, what are the steps or courses of the academy? First is the Principles Course, which is out now and is perfect for passionate lifters, new coaches, and coaches looking to brush up on knowledge. Second is the Advanced Course, which is coming soon. This takes a deep dive into important topics, and is aimed at lifters who REALLY love this material and want to understand it deeply, coaches looking to earn the PBC certification, and coaches serious about improving their coaching. The other crucial part about the Advanced Course is that we will develop more courses, so if you purchase the Advanced Course when it opens, you'll get further courses for no additional cost. Now, for the PBC Certification. This is now the standard to coach as a staff coach at Barbell Logic. What's the value of the PBC? The process of earning the PBC will make you a better lifter and coach. You'll become part of a community of coaches, dedicated to self-improvement who will also be there for you with their expertise & experience. You will also have the stamp of approval of Barbell Logic and be searchable on our coaching database, so if a coach in your area searches for a Barbell Logic coach, they can find you. The PBC is something you will be proud to earn and represents a high-level coach. Though all coaches at Barbell Logic will have a PBC, not all PBCs will work at Barbell Logic (though there is a great chance this will happen). Okay, so how do you earn your PBC? The 3 steps are: written exam, oral interview, and platform test ALL OF WHICH CAN BE COMPLETED ONLINE. The written exam & oral interview are currently occurring online, with the written exam being the first step. Next will be the oral interview. The final step, and what had heretofore been an in-person event, will be the platform evaluation. This is being beta-tested, but you are able to upload videos of your coaching & will receive feedback and a pass or fail for the PBC. If you have passed the other exams and are deemed likely to be a great fit for Barbell Logic, you stand a good chance to be invited to an apprenticeship process at Barbell Logic and coach as an associate coach. Ultimately, this is about making more great coaches. It's about providing Barbell Logic great coaches--without lowering the standard--and ultimately having more lifters receive great coaching. It's about making the process to becoming a great coach easier and creating a community. So, here it is, the Barbell Academy. It's for lifters, it's for coaches, Check it Out.

    0:00 Introduction 2:09 The Barbell Academy & The Principles Course 8:25 Self-Paced Learning on YOUR Schedule 13:16 Principles Course Overview 17:27 Incorporates Multiple Learning Strategies 22:21 Steps & Courses 27:29 The Advanced Course: Who is it For/Who is it By? 34:13 The Value of the PBC Certification 41:15 PBC Process 48:43 Apprenticeship & Online Platform Test 55:37 Putting it All Together

    GET STARTED with one-on-one online coaching FOR FREE!

    Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

    Special offers from BLOC and our partners: https://barbell-logic.com/offers/

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    • Niki on Instagram

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    Take Charge 10: Finishing Up, Lasting Habits, & Reflections Mar 26, 2021
    Show notes

    Join the Reynolds family to see how they finished the Take Charge 10 challenge, how they feel about it, and what changes they plan to keep. Day 8 you don't drink caffeine 6 hours before bed. This, again, helps reduce caloric beverages in the afternoon & dinner, but it also helps improve your sleep. Good sleep helps bolster healthy living. One way the Reynolds family was able to prepare for a gathering that normally might involve alcohol & food was they prepared the food and ensured it was healthy--but still tasty. They simply didn't drink alcohol for the gathering, and though it would have been nice they continued to feel good and it wasn't as big of a deal as they had expected. One thing Matt identified was that gamifying things--working to achieve macros & calories & sticking with goals using MyFitnessPal--really helped motivate him to stay on track. On day 9, you heed to balance your meals, so no all carbohydrate meals especially. For many, an all carbohydrate meal will lead to a big spike in insulin and they'll ultimately feel hangry soon thereafter and look for more food. Trying get a little bit of everything--fruit & nuts or cheese, for example--really helps. For the Reynolds, this wasn't a hard day but a day to really solidify those habits they had already developed. For the final day, you have to know everything you're eating and not eat outside the home. The Reynolds family partook in some Cox wings & BBQ sauce--Cox Sauce, get you some--and really enjoyed it. Overall, everyone was feeling better and though there were certain things they looked forward to, they largely wanted to continue the habits and success they created with the challenge. They also didn't feel deprived, so they didn't go and have a 3000 calorie meal, like they might have after a typical "diet" in the past, but rather went out to a diner and eat reasonably but some foods that they hadn't had over the past 10 days. Ultimately, this is about sustainable nutrition habits to achieve your health goals. If you follow a diet that you couldn't keep up with long-term, you need to think about why you're following that diet. While there are certain circumstances where this may make sense, most people can just follow the basics of nutrition, not feel so deprived, and reach their goals. For Rachel and their daughters, they mostly missed sugar. For Matt, he craved a bit more fat. They're glad they did it, and glad they did it together. They felt more conscious, more intentional about food, but without neuroticism or morality. Join us for the Take Charge 10 nutrition challenge. If you missed the kick off on March 22, no problem, you can do this anytime you want.

    GET STARTED with one-on-one online coaching FOR FREE!

    Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

    Special offers from BLOC and our partners: https://barbell-logic.com/offers/

    Connect with the hosts

    • Matt on Instagram
    • Niki on Instagram

    Connect with the show

    • Barbell Logic on Instagram
    • The Website
    • Barbell Logic on Facebook
    • podcast@barbell-logic.com

    Take Charge 10 as a Family: Days 5-7 Mar 24, 2021
    Show notes

    Take Charge 10 continues, with booze, veggies, and fiber. On day 5, you eliminate alcohol. For some people, this will be the easiest step of them all. For others, this may cause some anxiety and may be difficult, especially as this falls on Friday if you begin on a Monday. The first day didn't give Matt or the Reynolds family too much trouble. On day 6, you add more veggies. This was easy for the Reynolds, as they regularly eat vegetables. They worked to increase them. An approach Rachel has learned from homeschooling is "easy + 1," meaning that easy doesn't work - then you don't improve, but too hard doesn't work easy. It's really another way to say minimum effective dose--what's the least you can do to move toward your goals and be healthier? Day 7 you have at least 30g of fiber. This one will stump a lot of people. Planning for this day will help. First, increasing the veggies helps get you there. You may find that certain highly fibrous foods can really help here. Grape nuts & chia seeds can be added to yogurt or overnight oats. Legumes also provide large amounts of fiber. Fight for that fiber! Finally, the Reynolds really begin to notice the benefits from the challenge. People have commented on their appearance, they feel good, and skin looks better. They also feel like there's been cascading benefits in other areas--improving one aspect of your life seems to spill into others.

    GET STARTED with one-on-one online coaching FOR FREE!

    Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

    Special offers from BLOC and our partners: https://barbell-logic.com/offers/

    Connect with the hosts

    • Matt on Instagram
    • Niki on Instagram

    Connect with the show

    • Barbell Logic on Instagram
    • The Website
    • Barbell Logic on Facebook
    • podcast@barbell-logic.com

    Take Charge 10 as a Family: Days 1-4 Mar 22, 2021
    Show notes

    The Reynolds family shares their experience--struggles, victories, stumbles--through the first 4 days of the Take Charge 10 nutrition challenge. Day 1 is drinking more water, and they crushed day 1! They also found that the increase in water intake naturally reduced calories, as they reduced caloric beverages. It also seemed to reduce hunger, which helped reduce calories, because they drank so much water. The second day presented a bigger challenge, largely because of a 16th birthday party. Dan 2 involves keeping added sugar at or below 50g. This really shows, beyond attempting to complete day 2's habit, that life happens, and we can STILL be intentional about eating healthy and reaching our goals. Part of the key for day 2 was to avoid added sugar for the rest of the day to enable them to eat cake for the party and still remain below 50g of added sugar. On day 3, you need to stop mindless snacking. This doesn't mean no snacks, it means increasing your mindfulness and intentionality about what you put in your mouth. It can be easy to take a bite of something here, munch on something while you're waiting for dinner, or try something. These calories count, and you need to be intentional about what you put in your mouth. You keep a food journal on day 4. It can be photographic, hand written, typed, on an app, or some combination thereof. Track what you're eating. If you already do this, try to improve what you do here--track calories or macros. Calorie counter apps can help.

    GET STARTED with one-on-one online coaching FOR FREE!

    Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

    Special offers from BLOC and our partners: https://barbell-logic.com/offers/

    Connect with the hosts

    • Matt on Instagram
    • Niki on Instagram

    Connect with the show

    • Barbell Logic on Instagram
    • The Website
    • Barbell Logic on Facebook
    • podcast@barbell-logic.com

    Take Charge 10: Preparation & Overview S12E1 Mar 19, 2021
    Show notes

    Matt & Niki talk to Niki and Gillian about the Take Charge 10 nutrition challenge, which begins as a community on March 22 but you can complete anytime you want after March 22. Take Charge 10 is a 10 day challenge, and each day adds another habit. Each day, therefore, builds on the other, so on day 10 you should be trying your hardest to follow all 10 guidelines. ANYONE can do it at ANYTIME, though if you begin on March 22, you'll be doing it along with the BLOC community and many coaches and staff. If you're participating, you can let us and your followers know by adding #takecharge10 to your social media posts. It's a way to fast charge your nutrition and work on healthy nutrition habits with an online community and--hopefully--those close to you as well. It's a reset, where you spend 10 days spending more time and energy and focus on nutrition. It's a way to see how different habits and behavior changes affect your health and reflect on how you might incorporate or sustain some or all of these changes. What is it NOT? It's not 10 days to 6 pack abs. It's not 10 days of extreme dieting or restricting huge types of food. It's not a 10-day suffer fest. Below are the steps:

    1. Drink More Water (half your bodyweight in pounds in ounces of water)
    2. Reduce Added Sugars (50g max)
    3. Stop Mindless Snacking (eat purposely)
    4. Keep a Food Journal of Everything that Goes Into Your Mouth
    5. Eliminate Alcohol Consumption
    6. Eat Your Veggies (eat more, try more)
    7. Fill Up on Fiber (30g of fiber from food)
    8. Cut off Caffeine (6 hours before bed)
    9. Balance Your Snacks (don't eat a snack with just one macro, especially carbohydrates)
    10. Prepare all Meals at Home (know exactly what you eat)
    Gillian designed this nutrition challenge to be inclusive, not exclusive. It was also designed to be done to be something you can do with your family and friends. The 10 habits really form the foundation of any healthy nutrition approach - this doesn't require a specific diet and allows for many different types of diet. These really are the fundamentals and basics, and building this strong base can lead to a sustainable, healthy diet. A strong foundation leads to success, though you can certainly improve on these areas and take them further, based on your goals. Some habits are definitely things that are worth doing all the time, and others you might decide to only do occasionally. Many of the arguments and discussions on programming and nutrition too often focus on the least important aspects of diet. Most dietitians agree with most of these basics. Also, some of these you may already be doing or find extremely easy to do (if you don't drink, eliminating alcohol won't be a problem). Others may be a real challenge. If you're doing something well, you can always aim to push that area a bit further during a challenge. If you struggle with something, it's worth reflecting on why you struggle with it and how big of an impact changing that behavior could contribute to your health goals. Food isn't moral, it's ultimately functional. Are you eating in a way to move toward your goals? If you enjoy a food like chocolate or ice cream, there are ways to allow these foods with planning and adjusting your diet in other areas. The first day you add, not take away, something: you add water. This not only will help many people feel better, but it also helps--as a side effect--reduce caloric drinks. Be weary, however, of "gateway foods." These are foods that tend to cause a chain or more calorically dense foods. For Matt, for example, he struggles to eat tortilla chips without adding things to them and then drinking as well. Reducing added sugars helps you look at labels more closely, especially if you enjoy sweet foods regularly. You may find yourself finding ways to reduce added sugars during the day to enable a dessert in the evening, and that's completely fine! You will likely be surprised where sugar is hidden and in the amounts it is hidden. Stop mindless snacking is a way to prevent intaking calories that you're not eating mindfully. Too often, someone might pick at a food while preparing dinner or eat left over food off of a kid's plate. You can eat a snack, but it should be a deliberate snack. Keeping a food journal helps you track what you eat and can help you track total calories and macros. You can also include how you feel. You can see what you were eating when you felt good and what foods didn't make you feel good. You can also pre-load food into the App to see the calories and macros in those foods. So, for example, if you plan to go out with friends on Saturday evening, you can either look at the restaurant menu and pick some foods. You can also plan to have some lighter meals earlier in the day to offset the increase calories in the evening. Eliminating alcohol for many people helps you better understand and evaluate your relationship for alcohol. For some people, this will be incredibly easy. For others, it may be the most challenging step. Alcohol, however, has a trifecta of issues: calories, inhibition limitation, and worse sleep. Veggies are considered healthy by just about every diet, and they provide lots of vitamins and minerals, contain lots of water, and have plenty of fiber. If you already eat vegetables, maybe increase the amount or try some new vegetables. If you struggle with vegetables, frozen vegetables are often more nutritious than fresh vegetables and can often be easily steamed in the microwave. Add some salt and maybe some spices--maybe a little fat depending on your goals and calories and macros--and eat some vegetables. You can also hide vegetables in recipes: add some spinach or onions or bell peppers to some ground beef. Fiber helps fill you up and do some other things that you do regularly. Adding the vegetables will go a long way toward this goal. Chia seeds and legumes have lots of vegetables, so do vegetables and fruit. Aim for 30g for the remainder of the challenge. Cutting off caffeine 6 hours before bed provides a couple benefits. First, it reduces pop (or soda, or soda pop, or coke, or whatever you call it). It also helps improve sleep quality if you regularly consume caffeine in the evening or late afternoon. Balancing your meals and snacks helps prevent a crash, especially after high carbohydrates snacks (and for some, high carbohydrate & protein with very little fat). You'll often feel hungry and grumpy soon after these all carbohydrate snacks, such as pretzels. Finally, day 10, understand everything you consume and prepare all your food at home. If you can, use this as an opportunity to try a new meal. Maybe make it a family or couple activity. Either way, prepare your food at home so you know EXACTLY what's in it. Restaurant meals have hidden calories, often in the forms of fats and oils that they add to meals. Good luck, and #takecharge10

    GET STARTED with one-on-one online coaching FOR FREE!

    Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

    Special offers from BLOC and our partners: https://barbell-logic.com/offers/

    Connect with the hosts

    • Matt on Instagram
    • Niki on Instagram

    Connect with the show

    • Barbell Logic on Instagram
    • The Website
    • Barbell Logic on Facebook
    • podcast@barbell-logic.com

    Ethan Suplee: From Suffering to Sustainable - #360 Mar 08, 2021
    Show notes

    Actor Ethan Suplee joins Matt & Niki to discuss his journey from morbid obesity to sustainable health--with struggles & stumbles in between. Some of Ethan has acted in movies such as American History X, Remember the Titans, and the Wolf of Wall Street. He also played as Randy in My Name is Earl. Ethan can remember being put on a diet at the age of 5. Since then, he's always felt like he was trying to lose weight. Weighing over 500 pounds, everyday tasks were struggles: putting on shoes, going for a walk, sitting down. He avoided rushing to get somewhere, because rushing would exhaust him and plague the rest of his day. He had to wear multiple shirts and always brought a wash cloth to wipe away sweat. He had to sleep sitting up. The highest weight he every saw on the scale was 536 pounds--on an industrial shipping scale. The motivation to be able to complete seemingly simple activities--such as go to a museum, go hiking, and other things like this--pushed him to finally seek weight loss. Still, since that decision, it has been a long road to find a sustainable way to be healthy. For years, he went on different diets that heavily restricted food options. He also completed extreme amounts of exercise, which often lead to injuries, which led to weight gain while he could not exercise. While eliminating carbohydrates and other food items would lead to weight loss, he repeatedly ran into "walls" where--despite claims that calories don't matter--he could no longer lose weight. He found himself reducing food intake to continue the weight loss. He actually got down to 200 pounds at one point and was "thin," but he wasn't happy with that weight. He found a TedX talk with Mike Israetel, who discussed calories in and calories out and the importance of protein. He actually added calories and carbs--for the first time in years. His weight went up 3 days in a row, and he freaked out a bit, but his waist went down on day 4. He decided to commit to this new way of eating, and this helped lead to a sustainable way of eating. It supports his physical activity and exercise, while also not having him constantly obsess over food. He also--after finding CrossFit--found strength training. The combination of strength training and this new way of eating has led him to not just be thin, but be lean and ripped. He weighs more than he did at his lowest weight, but he looks and feels better. He is able to maintain weight for periods of time, and each time his maintenance weight is higher but he is leaner. Oh, and Tom Segura: the day is coming where Matt will sit with you drinking whiskey. Just wait!

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    S10Ep7 - Military Fitness Culture (The Military Series) Mar 05, 2021
    Show notes

    What does the lifetime fitness arc of service member look like? How can the military shifts its physical readiness training to better prepare for the demands of combat? Matt explores these topics with Colin Slade.

    The first hurdle any service member must overcome is the basic requirements to enter: which include bodyweight & bodyfat, medical, and some basic physical fitness levels. Following entry, however, Colin discusses how the military really fails to develop its members fitness.

    Readiness is key. Readiness is preparedness for combat--however that looks for the different services and the different jobs and roles and ranks in each service, including the unexpected.

    Even for members who sit at a computer--who can do their job without leaving the United States--physical fitness enables these people to do their job better mentally and prevent injuries from limiting time on the job.

    So, how do we change the culture? Individual service members certainly need to take ownership of their own physical preparedness, those around them, and--for leaders--those under their leadership and potentially command.

    At a larger level, the military needs to acknowledge it does not have the subject matter expertise, that the expertise is found outside the military, and that experts--such as the coaches of Barbell Logic--can provide better programming to prepare for combat and improve military readiness.

    The views expressed do not necessarily represent the Department of Defense or the United States Government.

    GET STARTED with one-on-one online coaching FOR FREE!

    Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

    Special offers from BLOC and our partners: https://barbell-logic.com/offers/

    Connect with the hosts

    • Matt on Instagram
    • Niki on Instagram

    Connect with the show

    • Barbell Logic on Instagram
    • The Website
    • Barbell Logic on Facebook

    podcast@barbell-logic.com


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