PermaFit Live Podcast

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Fitness & Nutrition
**PermaFit Live Podcast**

The PermaFit Live Podcast is an informative and educational podcast dedicated to helping people create the mindset that they need in order to achieve all of their fitness, strength and health goals. It is the belief of the host, Gordon Light, that anyone and everyone is capable of getting the body of their dreams, the level of health they’ve always wanted, or the strength achievements that they’ve desired for years. It is also Gordon’s belief that the #1 obstacle that is stopping everyone is their mindset. This podcast will dive deep into specific nuances of physical, nutrition and training content, but also content around the mindset and mental framework needed to execute on the former. Take a listen, and prepare to have your mind opened up in a way that will help you get the most of your life by first prioritizing health and fitness, starting with perspective and mental strength.

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Latest Episodes:

Stop Telling Yourself That Story! May 25, 2022

Connect with Gordon and help grow the PermaFit mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with Gordon on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 3700 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

WHY Your Body Slows Down As You Age and What You Can Do About It! (With Dustin Baker) May 18, 2022

Join Gordon in this episode while he connects with fellow health entrepreneur, Dustin Baker of BioProtein Technology.

In this episode Gordon and Dustin dive into the reasons WHY women struggle so much with their weight in those crucial transitional years between 40 and 50. We also talk about REAL solutions to tackling this once and for all so that not only does the issue get resolved but it actually stays resolved over time.

You can learn more about Dustin and connect with him here:

BioProtein Technology

Instagram

Connect with Gordon and help grow the PermaFit mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with Gordon on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 3700 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

You MUST Change Your Mind If You Want to Change Your Life with Mike Fallat May 11, 2022

Join Gordon in this episode while he connects with fellow entrepreneur and book publisher extraordinaire, Mike Fallat of Dreamstarters Publishing.

In this episode Gordon and Mike dive into what it takes to actually create real change in someone's life, including health & fitness transformation, as well as wealth, healthy relationships, better careers, personal achievements, and so much more.

You can learn more about Mike and connect with him here:

Dreamstarters Publishing

Instagram

Facebook

Connect with Gordon and help grow the PermaFit mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with Gordon on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 3700 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

The Unknown Power of Accountability May 04, 2022

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with Gordon on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 3700 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP180: How to Never Track Calories Again Apr 27, 2022

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with Gordon on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 3700 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP179: 3 Simple Ways to Improve Your Metabolism Apr 20, 2022

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with Gordon on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 3700 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP178: Why You Deserve More, Are Worth More, And Can Do More Apr 13, 2022

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with Gordon on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 3700 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP177: 3 Reasons Why We Self Sabotage Our Health & Fitness Apr 06, 2022

Connect with Gordon & Shanna and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with Gordon on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 3700 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP176: A Simple Path To Weight Loss Feb 04, 2022

Connect with Gordon & Shanna and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafit-nutrition.myshopify.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2600 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP175: Real Talk - Why Weight Loss Seems SO Hard Jan 27, 2022

Connect with Gordon & Shanna and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafit-nutrition.myshopify.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2600 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP174: A Tale of 3 Women & Their Weight Loss Journeys Jan 19, 2022

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2600 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP173: How to Use YOUR Resources To Achieve Your Dream Body Jan 12, 2022

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2600 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP172: The Most Effective Way to Exercise for PERMANENT Fat Loss Jan 05, 2022

Ever feel like you are on the hamster wheel of working out and never making progress?

You go to the gym 4-5 times per week, for about an hour each time...

You do this CONSISTENTLY week after week for months...

And yet, you never really feel like you're making any progress with your weight loss journey?

If you've experienced anything like this then you'll definitely want to catch this episode.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2600 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP171: How to Set Health & Fitness Goals for 2022 Dec 29, 2021

How do YOU set your health and fitness goals?

If you're unsure how to answer that, just look back at your previous track record for every diet or weight loss attempt you've made.

-Were you successful?

-What actually defines 'success'?

-What did the results actually look like at the end, both internally AND externally?

-How long did you keep the results?

It's been said many times: failing to plan is planning to fail.

And this couldn't be any more accurate.

In this episode, Gordon walks through the necessary elements of setting goals properly so that you can actually make progress consistently and turn those goals into a reality that you can keep for the long term.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2600 Women Just Like You: facebook.com/groups/permafitgroup

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP170: 3 Specific Ways to Stay On Track During Holidays Dec 22, 2021

Ever wonder how some people can make progress with their weight loss journey even during the holiday season?

Sure, some people starve themselves and miss out on the fun of the holiday...

But that's lame, who wants to do that?

Believe it or not, there's a very simple way to make sure you're getting everything you need into your body AND enjoying all of your favorite foods and experiences during the holiday season...and in this episode, we dive into exactly that.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2600 Women Just Like You: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP169: Why Pressure is a GOOD Thing Nov 03, 2021

Pressure isn't just a good thing, it's a GREAT thing.

Why?

Because pressure extracts the excellence out of us. Pressure creates power, persistence and success.

Pressure is a time-tested and proven tool for achieving your goals.

This is an episode you will NOT want to miss.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2600 Women Just Like You: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP168: Is Your Body Really Slowing Down After 40? Oct 14, 2021

Does your body really break down after 40?

Does your metabolism really slow down after 40?

Is it really not possible to maintain a strong, lean physique with minimal effort after 40?

In this episode, Gordon breaks down this whole concept and walks you through some practical things that you can do immediately to against the status quo.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2500 Women Just Like You: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP167: Are You Focused on The Wrong Things? Oct 06, 2021

PermaFit Nutrition Supplements are LIVE! Check them out now at https://permafitnutrition.com.

When getting started with any health and fitness journey, it's VERY easy to start doing a lot of different things to try and make progress.

Some of those things might be focusing on specific dietary changes, doing HIIT cardio, doing non-HIIT cardio, taking supplements, going to bootcamps, following online workouts, cutting carbs, and on and on.

After 13 years of coaching and training people through transformations, I can tell you with 100% certainty that most people are doing too many different things at once without a strategy and it ultimately keeps them stuck.

In this episode, we'll unpack what you can stop doing and what you may need to start doing to gain momentum and make progress.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Check out our latest supplements: https://permafitnutrition.com

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2500 Women Just Like You: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/gameplan

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP166: Failing Forward in Your Weight Loss Journey Sep 15, 2021

Have you ever thought about the health and fitness journey that you're on and immediately saw it as a looong process with little chance of success and a LOT of obstacles?

Well...it doesn't have to be.

But even with the right strategy, there is the potential for obstacles.

Even when you work on your mindset regularly, there is the potential for obstacles.

Even when there's accountability in place, there is the potential for obstacles.

In this episode, Gordon talks about how to put yourself in the best position to get the most results and actually keep them long term.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2500 Women Just Like You: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/gameplan

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP165: Good Food vs. Bad Food Sep 08, 2021

Do you believe there is such a thing as 'Good Foods' and 'Bad Foods'?

Do you find yourself thinking that some foods are never going to be able to be enjoyed if you want to maintain a certain weight or physique?

Do you find yourself thinking that in order to stay fit, lean and healthy you need to eat only "those" foods?

In this episode, Gordon dives into Good Foods vs. Bad Foods, what that means, whether it's real or not, and how to take that new insight and use it as a weapon to get weight off faster, more consistently and actually keep it off.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2500 Women Just Like You: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/gameplan

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP164: What Actually Is Body Positivity? Sep 01, 2021

Let's pretend for a second you're on a weight loss journey right now.

In this pretend scenario (which may be real for you), you're trying to lose weight and it's been an ongoing problem for many years.

You've tried diet after diet, pills, workout programs, you name it...no progress, or very little.

One day you're talking to a friend or someone in your family about your weight, and they start telling you things like:

"You're perfect the way you are."

"You're beautiful, don't worry about your weight."

"Stop, you're crazy, you have no need to change a thing about yourself."

It's easy to hear those things and follow their advice and NOT make any changes.

It's easy to give in and say "screw it, I am perfect the way I am."

But for a lot of us...we hear these words and deep down we know that we still want to change.

And it's not about being "skinny" or fitting into some mold of what's acceptable versus unacceptable...it's about getting into a body that we love that makes us feel amazing while providing us a baseline of health that will serve us for the rest of our lives.

Take a listen as Gordon and Shanna dive deep into the topic of body positivity and what it really means.

If you got value out of this in any way, or if you learned something, please share and leave us a rating and review on iTunes.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2500 Women Just Like You: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/gameplan

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP163: You Can Do Hard Things Aug 25, 2021

Is weight loss hard?

Is lifting weights hard?

Is understanding nutrition hard?

Is following through and showing up for yourself hard?

Is working on your mindset to keep it in the right place hard?

The answer to all of these is completely dependent on your perspective.

For some people, all of these things are "impossible" in their head.

For others, these things may be "very difficult".

For others, these things may be "hard but doable".

In this episode we will dive deep into what actually is "hard", what is "easy" and why YOU can 100% achieve your weight loss goals.

If you got value out of this in any way, or if you learned something, please share and leave us a rating and review on iTunes.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2500 Women Just Like You: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/gameplan

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP162: Your Body Will Always Keep The Score Aug 18, 2021

There's some beauty in the simplicity of how consistent our bodies are at keeping score of everything.

Don't want to track calories?

Don't want to track macros?

Don't want to understand nutrition?

Don't want to understand training and muscle development?

Don't want to take intentional action with your mindset?

Regardless if you want to do these or not, your body will do it for you either way.

If you got value out of this in any way, or if you learned something, please share and leave us a rating and review on iTunes.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community of over 2500 Women Just Like You: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/gameplan

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP161: Intermittent Fasting For Fat Loss? Jun 09, 2021

If you're struggling to lose weight, or keep it off, chances are you have searched high and low for that perfect strategy or approach that's going to work for you and your body.

One of those strategies that you've likely come across is intermittent fasting, and you might be wondering "is this right for me?".

In this episode Gordon dives into why intermittent fasting can be effective, how it works, and how to best apply it. He also goes over the expectations you should have when going through this as well as why it works in the first place.

Is intermittent fasting for you? Maybe.

Is intermittent fasting useful and effective? Sometimes.

Is intermittent fasting a waste of time and should it be avoided? Sometimes.

Nuance is everything, and Gordon explains that in this episode.

Lastly, Gordon shares his personal experience with intermittent fasting and why it has been successful for him in the past along with many of his clients.

If you got value out of this in any way, or if you learned something, please share and leave us a rating and review on iTunes.

Connect with Gordon and help grow the mission:

Join the Transformation Accelerator 30 Day Program starting on 6/7/2021: https://permafitforlife.com/transform

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE PermaFit Facebook Community: facebook.com/groups/permafitgroup

Check out our free case study showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/casestudy

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EP160: Avoiding This Will Keep You Stuck Forever Jun 04, 2021

Permanent transformation is achieved by doing multiple things correctly and consistently.

Nutrition is one of them. Learning what & how to eat with no restrictions to fit your lifestyle AND get you to your goals and dream body.
Working out properly is another one. Learning what, when & how to train your body properly without living in the gym or being a cardio bunny.

These two things are essential, no question.

But what if I told you that neither of those things really mattered in the long term if you weren't able to do this one other thing?

That thing is: creating head space for self care, self love and self respect.

That's right.

In this episode, Gordon dives deep into why this matters, why it happens in the first place, and exactly what to do to correct it and ensure that you have a lifetime of success in your health, fitness & weight.

If you got value out of this in any way, or if you learned something, please share and leave us a rating and review on iTunes.

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EP159: How To Lose Weight Predictably May 26, 2021

Losing weight consistently is hard.

Losing weight consistently and KEEPING the results isn't hard either, but most people don't know how to do it.

In this episode, Gordon covers the 5 key elements to losing weight and body fat consistently, predictably, repeatedly and effectively in a way that the results actually STAY.

Want a permanent transformation? Listen to this episode.

If you got value out of this in any way, or if you learned something, please share and leave us a rating and review on iTunes.

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EP158: What Is a Training Split and Why Does It Matter? May 19, 2021

Training is widely misunderstood in the world.

Many people think it's as simple as "go to the gym, pick some exercises and do them" and that will deliver transformational results.

No - that's not how it works.

Of course I always point out that ANY movement is better than NO movement, but that's similar to comparing "bad" to "worse".

Training splits matter, and how you distribute your exercise selection and intensity matters. The words used to describe a strategic and intelligent training split are:

-Periodization

-Mesocycling

-Microcycling

If those elements aren't built into your training protocol, or you don't understand them, then I highly recommend you re-think your approach and get some clarity around them. Doing this is how you'll maximize your results and REALLY create that composition change.

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EP157: Useful Supplements and How To Use Them May 12, 2021

When going through any health and fitness journey, you'll always want to have a strategy to ensure you hit your goal. This strategy is usually comprised of nutrition and training/workout protocol.

But what if there was a way to take a good strategy, and maximize it's output so that the results occur faster?

This is where supplements come in.

Throughout the journey, once a strategy is in place, supplements are able to accelerate the results and make the whole process run more efficiently and effectively.

The unfortunate thing is most people don't know what supplements they should take, how to take them, and when.

In this episode, Gordon walks through some of the most effective supplements that anyone can take for fitness & weight loss as well as overall health and wellness.

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EP156: What Might vs. What Will May 05, 2021

Have you ever started off on a weight loss journey before?

Of course you have, otherwise you wouldn't be listening to this.

When you are kicking off a new workout program or plan...do you feel that bit of excitement to start something new but also have a nagging feeling in the back of your mind that you won't be successful?

In this episode, Gordon breaks down why exactly this happens, and what to do about it so you can start actually making consistent forward progress in your journey.

And...if done correctly, you'll never look back :-)

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EP155: Do You Know Your Numbers? Apr 28, 2021

Have you ever wondered if you could just learn ONE thing, and that one thing would lead you to a path of fulfillment, happiness and joy around your body, weight and physique?

What if I told you there was one major thing standing in your way, and once you learn it, everything will be SO much better, easier and more attainable for you?

In this episode, that's exactly what we unpack.

In order to create permanent transformation you must know your numbers, at least in the beginning of the process.

Moreover, if you are operating blindly without any real focus on the details, you will always struggle because you'll never have clarity on WHY something may have worked (or didn't work).

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EP154: Be Careful Who You Follow Apr 21, 2021

How many people do you follow online in fitness?

How many Instagram celebrities do you get content from daily?

How many times are you trying and incorporating new workouts, supplement ideas, or diets from these people?

In this episode, Gordon dives into the good, the bad & the ugly when it comes to following too many different people online in fitness. The result is often completely counter to what you might expect. In other words...the more people you follow and get advice, motivation or inspiration from...the worse your results will be.

Yes, that's correct.

And inside this episode we get deep into the reasons why this happens AND we will go over 7 specific things to consider when following someone in fitness.

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EP153: 4 Questions to Ask Yourself Today Apr 14, 2021

Most people claim they want to lose weight, transform their body and keep the results long term.

But unfortunately, most people who head down that path don't actually get there.

What's the reason?

It's the person.

They may have the best strategy, a fully customized game plan for their goals, and the most aggressive forms of accountability and support.

But if the person doesn't actually want to experience results, then they will subconsciously prevent themselves from making progress and achieving what it is they truly want.

In this episode, Gordon takes a deep dive into 4 specific questions that anyone who's looking to change their health and fitness should ask themselves.

They helped him lose 85 lbs in 2008 (and keep it off ever since), and are the same questions that are woven into the philosophies and strategies that are behind every single PermaFit success story.

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EP152: You Against You Apr 07, 2021

The truth is, if you want to change you've got to be able to defeat the #1 enemy in your way...and that is you.

Most people are constantly seeking the magic bullet to conquer something as massive and weight loss transformation. This might be the 'magic workout' or the 'magic supplement' or the 'perfect meal plan'.

While there is value in each of those things, they aren't the secret weapon.

The secret weapon is being able to look inward and win the small micro battles every day with yourself.

In this episode, Gordon walks through EXACTLY what you will experience in your transformation journey, and how to combat the issues that come up along the way.

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EP151: The 30-60-90 Day Collapse Mar 17, 2021

This one was recorded in a moving car, hence the background noise. It doesn't last for the entire episode though ;-)

In this episode Gordon dives into the issue of people repeating bad cycles that do not serve them, and do so in short windows of time. Typically these are in 30, 60 or 90 day "sprints".

Hear how this usually plays out and what the aftermath is when someone uses this approach.

Give this one a listen, and if it resonated with you please share, subscribe and leave a review.

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EP150: How to Go Broke Trying to Get Fit (and Failing) Mar 04, 2021

Have you ever spent money on fitness?

Really give this some thought...

Shakes, fat burners, pre-workouts, amino supplements, creatine, protein powders, protein bars, apparel, gym memberships, subscriptions, at-home equipment, shoes, bags...the list goes on.

None of these things are inherently bad by any means, but NONE of them solve the problem.

If you've spent money on these in the past and didn't make any other changes in your life, you probably know what I'm talking about.

The reality is...the average person spends $96,000 dollars between ages 18-65 on fitness related purchases, and yet the average person spends 17 minutes per week on intentional exercise and training.

The other reality is that 70% of the US is overweight and 40% of the US is obese.

It doesn't matter how many of the things I listed above you buy if you don't fix the root cause first, which is what we're all about at PermaFit and why I co-built this company.

Give this one a listen, and if it resonated with you please share, subscribe and leave a review.

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EP149: Why Coaching Matters Feb 26, 2021

Have you ever experienced the weight loss hamster wheel?

You get excited about your new weight loss journey...

You buy all the healthy groceries and throw away any junk that was lying around...

You start a new workout program that you got online...

And you grind day in and day out for a while...until you don't.

Whether it's burn out, or lack of results, or the grueling process of whatever "plan" you're following, or some other reason...

Often times what's missing is a coach, or better yet, a TEAM helping you course-correct and make necessary adjustments to move the needle and ensure that your new reality BECOMES real.

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EP148: Why Giving Up Foods You Love Will Cause You To Fail Feb 24, 2021

So you're at that point where you know you need to make a change to get the weight off.

But this time you know you don't just want to get the weight off in time for that upcoming wedding, or vacation, or trip to the beach...this time you want to get the weight off PERMANENTLY.

What's your first course of action?

Well...if you're like most people, you'll immediately start planning to cut things out of your daily diet. All the foods you love will be removed because they're "bad" and you can't eat them if you want to see progress.

In this episode you'll hear why that is the WRONG approach and will lead to nothing but short term "results" and failure.

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EP147: The Reality of Weight Loss Transformation Feb 06, 2021

There are two ways people typically look at weight loss transformation:

1) How they WISH it would be and what they WANT it to be

2) How it actually will be

In this episode, Gordon breaks down the reality of weight loss and fitness transformation, especially for those who want PERMANENT results and not short-term band aid fixes.

You won't want to miss this one. If you have someone in your life that needs to hear this make sure you send it their way.

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EP146: How the Old You is Keeping You Stuck Jan 13, 2021

Do you find yourself saying and thinking things like "I know what to do, I just need to do it"?

Do you find yourself routinely making the decision to lose the weight and finally get into a body that you love, but you never seem to actually follow through with achieving it?

There's good news here...the reason most people continually start and stop their fitness journey EVEN IF they truly believe they "know what to do" is not for lack of work ethic or drive.

The reason is almost entirely internal.

More specifically, what you believe to be true about yourself, your potential, and what you can achieve.

In this episode, Gordon & Scott take a deep dive into these areas and reveal the nuances of how people get stuck and stay stuck forever.

You won't want to miss this one. If you have someone in your life that needs to hear this make sure you send it their way.

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EP145: The Biggest, Fattest LIES of the Fitness Industry Jan 06, 2021

Ever feel like you follow all of the advice of the biggest fitness and health companies in the world but for some reason NONE of it seems to work?

You cut out carbs.

You take all the pills.

You take all the supplements.

You eat only organic whole foods.

You work out 7 days a week.

You go on juice cleanses routinely.

...and yet, you never really get the body fat off. Or, at best, you lose a little bit but then gain it all back immediately as soon as you stop following that extreme approach.

Sound familiar?

The reality is, you've been lied to about MANY things in the fitness and health space, and we're here to bust apart a few of those lies for you.

You won't want to miss this one. If you have someone in your life that needs to hear this make sure you send it their way.

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Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

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EP144: Is Cardio Necessary for Fat Loss & Body Transformation? Dec 31, 2020

Do you ever find yourself feeling like you should be doing some cardio in order to try and lose weight?

Do you often think things like:

"I need to go use the treadmill"

"I need to go for a run"

"I need to hit the elliptical"

For the sole purpose of trying to lose weight?

What if I told you that body transformation is actually achieved by doing LESS or even ZERO cardio? Would you believe me?

The reality is, cardio has its benefits, but they do NOT include losing body fat or achieving transformation. In this episode we pick apart the reasons why this type of exercise isn't essential for body fat loss, and in fact it can be (and often is) harmful to your results.

You won't want to miss this one. If you have someone in your life that needs to hear this make sure you send it their way.

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Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

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Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP143: Escaping The Bear Traps Dec 16, 2020

Do you have a track record of bouncing from diet to diet, pill to pill, or popular workout to popular workout?

Do you find yourself following fads periodically year after year?

If you do, understand that jumping into a fad isn't abnormal...it's actually quite normal. But what else is normal is that results are EXTREMELY rare with fad diets, fad programs, and fad workouts. The only people that tend to get results stick to the plan 100% with zero wavering, and also do more on top of it. Those people were going to be successful anyway.

A fad diet is built around one thing: speed.

It's not built around results...it's built around trying to get you to achieve something MASSIVE in little to no time.

That is complete BULLSHIT, and it's a trap.

In this episode, Gordon walks you through the various types of bear traps out there that are designed to keep you stuck and always chasing the shiny object.

Gordon also talks about real transformation, what's involved and how to best get started.

You won't want to miss this one. If you have someone in your life that needs to hear this make sure you send it their way.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

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Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

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EP142: The REAL Scale That Dictates Your Weight Loss & Fitness Success Dec 04, 2020

If you're like most people, when you think of weight loss you immediately picture a routine that involves you stepping on the scale weekly or even daily.

We 100% agree that the scale can be a useful tool in this process...however, it's one of MANY tools you will use, and it's actually one of the least important.

Yes, you read that correctly...the scale that you step on every morning to give you your weight is one of the LEAST IMPORTANT tools you will use in your weight loss transformation journey.

In this episode, Gordon and Scott walk you through a different, and far more important scale that you MUST be aware of if you actually want to be PERMANENTLY successful in weight loss and fitness transformation.

Spoiler: It's not a body weight scale, it's not a body fat scale, it's not a BMI scale.

You won't want to miss this one. If you have someone in your life that needs to hear this make sure you send it their way.

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Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP141: Success After Diets, Surgeries, Family, Cancer and MORE with Shanna Krueger Nov 18, 2020

In this episode Gordon sits down with Shanna Krueger, a client of PermaFit and all around amazing woman.

Look, the reality is: life is challenging. We all are faced with challenges each and every day. Health, fitness and weight are absolutely a part of this for ALL of us. We always tell our clients at PermaFit that when they show up Decisive, Coachable and Resourceful then they WILL achieve the transformation they are looking for and keep the results permanently. One person who exhibits these 3 traits in a massive way is Shanna.

You will hear in this episode just what it's like to try EVERYTHING out there, and have life send blow after blow in the form of surgeries, being diagnosed with a rare disease, lung cancer, as well as raising a family while working...

You will also hear what Shanna learned about what really creates success in this area. SPOILER: she did NOT cut her carbs, intermittent fast, do cardio EVER, take a bunch of supplements, or live in the gym 7 days a week.

You will NOT want to miss this one!

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with me on Instagram: https://www.instagram.com/permafitforlife

Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP140: The Two Paths of "Just Keep Going" Oct 28, 2020

Ever hear things like...

"just one more rep"

"just keep going"

"just one more mile"

There is a major issue with approaching your health and fitness transformation through the lens of "just keep going". Most people aren't aware of this, and they believe that if they just work out more often that they will see weight loss and body transformation results.

But how many people do you know that go to the gym or work out all the time and never actually seem to look any different? Maybe they're:

-Still overweight

-Not fit

-Not getting stronger

-Not getting leaner

But they think they're doing themselves a favor so they continue working out regularly with that "just keep going" mentality.

In this episode we're going to break into the two paths that spiral out from the mentality of "Just keep going".

Which one are you following?

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

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Connect with me on Facebook: https://www.facebook.com/gordon.a.light

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP139: The TRUTH About Weightloss Transformation Oct 21, 2020

There are MANY beliefs that people have surrounding weight loss transformation...that are just plain wrong.

This is even more of an issue when it comes to creating PERMANENT transformation...what people THINK they need to do versus what they ACTUALLY need to do are almost never the same.

In this episode, Gordon dives into 3 big beliefs that most people have, and why they are not true. He also goes into what you can do INSTEAD of continuing with those dated, untrue beliefs to start actually getting results that truly last.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

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Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP138: 5 Things to Start Doing NOW to Achieve Fat Loss Oct 14, 2020

Do you struggle to lose weight and burn body fat?

Do you feel that you try this diet, that diet, this program, that program, this pill, that pill, etc...and nothing seems to work?

Today we're bringing you 5 ACTIONABLE things you can implement TODAY - RIGHT NOW - ASAP...and start seeing and feeling results right away.

That's right...if you get nothing out of any of our content, but you actually follow through on what we talk about here, you'll immediately start seeing and feeling results.

Try these out right away and let us know how it goes!

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP137: How to Create Daily Success Oct 07, 2020

Do you find that you struggle to hit consistent success with your health and fitness?

Do you find that some days you're on fire, and other days you have NOTHING in the tank?

Here's one of the things that's going on...you are conditioned to listen to the critic within you, and no one else. This is something ALL of us deal with in some capacity, but those who actually become successful and lose the weight and keep the transformation permanently are also able to shift their receptors to filter out the negative, non-supportive bullshit, and only receive the positive, forward-thinking inputs.

This is an episode you do NOT want to miss.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Ready to talk to us about being our next massive success? Book a call with our team here: https://permafitforlife.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP136: Is Clean Eating Making You Fat? Sep 30, 2020

Too often we hear things like "you must eat clean" and "I eat clean, therefore I am healthy".

Or maybe you've found yourself saying this: "I don't eat bad, I eat all clean food" while you're wondering why you're overweight and can't seem to get it under control.

That last part was me in 2007 - I get it.

Here's the cool thing...eating clean doesn't actually solve much of anything when it comes to weight loss, body transformation and becoming fit. It can help...a little. But when it comes to fat loss and body transformation, there's a LOT more to that strategy, and "eating clean" doesn't really cut it.

In this episode, Gordon explains WHY this is the case, and what you can do to fix the issue and start getting into a body you love immediately.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP135: Why You Don't Have a Weight Loss Problem Sep 23, 2020

Have you struggled with weight loss and fitness for some time now? Have you found yourself constantly wondering why your weight goes up and down? Do you feel like you'll never truly get it under control?

I have good news for you - you don't actually have a weight loss problem and I can prove it.

In this episode, Gordon breaks down the reasons why you (and everyone else) don't actually have a weight loss problem, but rather a host of other things going on that are contributing to you being overweight and making you THINK you have a weight loss problem.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP134: Do You Feel Like You'll Never Get There? Sep 16, 2020

Have you struggled with weight loss, fitness and health goals for a long time? Months? Years? Decades?

Does it sometimes feel like you've tried everything under the sun and you just can't seem to get any closer to your goals?

Or worse....you get closer, and then any progress you did make...just gets lost as the weight piles back on?

We see this EVERY. SINGLE. DAY.

And, myself and my team have experienced this ourselves...all of us.

In this episode, Gordon explains why we do this to ourselves, and how to interrupt the pattern so that it never happens again.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP133: Consistency is Greater than Perfection Sep 09, 2020

They say that perfection is the enemy of progress...and they're right.

In this solo episode, Gordon explains why consistency is far greater than perfection. He also highlights how the most successful people in fitness and health of ALL TIME are consistent, they aren't perfect.

Connect with Gordon and help grow the mission:

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP132: Nutrition and Training for Permanent Weight Loss Sep 01, 2020

In this episode, Gordon goes over how the body actually utilizes energy to perform functions, and how when that's misunderstood it's very easy to think you're doing things right when you aren't and vice versa. Gordon also goes over specifically what needs to happen both nutritionally and in workouts/training in order to do a few things:

1) Get the body fat off

2) Get that lean, defined look

3) Keep those results permanently without supplements, pills or other nonsense

This was exported from a Facebook live using a whiteboard - to catch the full video join the FREE Facebook group HERE.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Connect with Gordon-

Facebook: @gordon.a.light

Instagram: @gordon.light

Connect with PermaFit-

Facebook: https://www.facebook.com/PERMAFIT/

Web: https://permafitforlife.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP131: Do You Feel Like You Don't Have "IT"? Aug 25, 2020

Sometimes it seems like everyone around you is doing so much better than you.

They're losing weight easier, they seem happier, and life seems to be flowing better for them in every area.

Why is this?

Especially in that one area of health, fitness and weight loss. Ever ask yourself "How does everyone else seem to be able to do it but ME?!"

This sometimes makes us wonder... "what am I missing?"..."I've worked so hard but made no progress, what's the secret?".

Sound familiar?

In this episode we get into IT and what that looks like.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Connect with Gordon-

Facebook: @gordon.a.light

Instagram: @gordon.light

Connect with PermaFit-

Facebook: https://www.facebook.com/PERMAFIT/

Web: https://permafitforlife.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP130: Commitment is Useless Without Action Aug 18, 2020

In this episode, we discuss the difference between wanting to have the body of your dreams permanently, and NEEDING to have the body of your dreams permanently.

What we've found over the years is that when someone has ultimately decided that this is a genuine NEED for them, then they show up BIG in 3 key areas:

-Decisive

-Coachable

-Committed

When you carry these 3 traits and you absolutely need to finally shed the weight, get into the body of your dreams and do so in a way that's ACTUALLY sustainable and realistic, then prepare to have success because those are the barrier to entry. After that it's just strategy, mindset and accountability that carry you across the finish line because ACTION will follow once the commitment is established.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Connect with Gordon-

Facebook: @gordon.a.light

Instagram: @gordon.light

Connect with PermaFit-

Facebook: https://www.facebook.com/PERMAFIT/

Web: https://permafitforlife.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP129: A Tale of Two Women Who Wanted to Be Fit Aug 12, 2020

In this episode, Gordon and Scott bring you a tale of two women that desperately want the body of their dreams, and try as they might, they never get there. (FYI this applies to men as well, with subtle differences).

Unfortunately for these two women we're going to describe, they have no shortage of work ethic, determination, or grit. However, their underlying kryptonite breaks them down from within, leaving them disappointed, upset, frustrated, and feeling like a fraction of who they KNOW they are.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Connect with Gordon-

Facebook: @gordon.a.light

Instagram: @gordon.light

Connect with PermaFit-

Facebook: https://www.facebook.com/PERMAFIT/

Web: https://permafitforlife.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP128: What Does It Mean to Have Permanent Results? Apr 27, 2020

The overwhelming majority of fitness companies, trainers & coaches talk about getting "real results FAST" and how they can get someone "shredded in 12 weeks"...but how much of that is permanent?

What will happen to that person after 18 weeks, or 24 weeks? Will they still have their results? Or will they have to buckle down and repeat that same diet plan and workout plan to get those results again?

That is not a healthy way to live, nor is it sustainable.

And it certainly isn't permanent.

In this session, join PERMAFIT co-founders Gordon & Scott as we break down what exactly sustainable nutrition is, and why 99% of people who struggle with weight today will struggle for the rest of their life if they don't take the time to learn this now and adopt it into their lifestyle.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join our FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Check out our free training video showing you how we achieve massive (and permanent) weight loss and fitness results without excessive dieting and unnecessarily brutal workouts - https://permafitforlife.com/video

Connect with Gordon-

Facebook: @gordon.a.light

Instagram: @gordon.light

Check out my free video on how you can learn to eat with ZERO restrictions, workout the way YOU want, and get the body of your dreams and the health you've always wanted:

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP127: Should You Wait Until COVID-19 Is Over? Apr 20, 2020

How are you dealing with the Coronavirus? How much are you looking out into the future relative to what's going on right now? Are you using the global quarantine as rationale to contract INSTEAD of expand into a life of vitality, health and become permanently fit?

Very excited to have to recorded this episode, even though it was done on the fly. There is a lot of value here, and if you stop to ask yourself some of the questions I'm asking, you may identify some holes in your thought process prior to this point.

Also exciting news coming regarding Mind Body Academy, and the direction we are headed as a business. Spoiler: we are aiming to change as many lives as possible and impact the world in the BIGGEST way we know. Stay tuned :-)

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: facebook.com/groups/artofweightloss

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Check out my free video on how you can learn to eat with ZERO restrictions, workout the way YOU want, and get the body of your dreams and the health you've always wanted:

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP126: Are You Committed? Feb 20, 2020

What does it actually mean to be committed to your health and fitness?

Does it mean to grind endlessly in the gym?

Does it mean to eat the same, bland meals every day?

Does it mean to give up your social life so you aren't tempted?

Does it mean no more alcohol ever again?

There's a big misunderstanding around fitness and health and what it means to be committed to change.

In this episode, I dive into what this means and the difference between being "curious" about change and "committed" to change.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Check out my free video on how you can learn to eat with ZERO restrictions, workout the way YOU want, and get the body of your dreams and the health you've always wanted: go.themindbodyacademy.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP125: Being an Underdog is ALWAYS an Advantage Jan 20, 2020

In this episode I sit down with Zachary Babcock of Underdog Empowerment. He has spent the last few years going against the grain to build his company and brand with all the cards stacked against him.

Everything that we discuss in this episode is 100% relevant to fitness and health objectives, as well as those who are struggling to do ANYTHING big or impactful. I always say that achieving amazing fitness and health goals is simple, but not easy, and as we discuss in this episode, anytime you staring up the mountain of transforming your body or building something amazing, you will be in the position of the underdog...but THAT is the advantage, as long as you can see it.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: https://themindbodyacademy.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP124: What Do You Actually Believe? Jan 13, 2020

Do you actually believe you'll get what you want?

I'll tell you right now that if there's ANY hesitation in your mind that you'll accomplish your health and fitness goals, you will struggle and make things much harder than they need to be, and cause yourself way more pain and suffering along the way.

There's an exercise that I provide in this episode that can help you figure out exactly what you want, why you think you want it, and how to change your beliefs around it so that you can BECOME committed to it.

We also talk about investing in your health, and the fact that no matter what, you will pay to address your health (though it may not be in the form of money).

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: https://themindbodyacademy.com/strategy

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP123: The 4 Phases of Transformation Jan 06, 2020

The 4 Phases of a Fitness Transformation EXPLAINED.

Going through a weight loss, health, or fitness transformation is challenging. No one has actually gone through it will tell you it's easy. There's also MANY emotions and feelings that come up through the process that make it very difficult to recall the tale.

But...having gone through this process myself (down 85 lbs 11 years ago, kept it off while adding lean muscle every since), and coaching people through this process, I have seen many recurring patterns. In this session, I will be talking about those and painting that picture for you.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: themindbodyacademy.com/strategy

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP122: What Needs To Change in 2020? Dec 20, 2019

How have your fitness and health results been in 2019?

Did you reach your goals?

Did you do what you said you were going to do?

Did you show up for yourself the way you wanted to?

In this episode I dive into the 3 main reasons people DON'T reach their fitness and health goals, and how you can change that around right now to prepare for 2020 to be your best year ever.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: themindbodyacademy.com/strategy

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP121: My 2-Step 1-Ton Weightloss Strategy Dec 02, 2019

I like to keep things simple as often as possible.

When it comes to weight loss and fitness, it's really easy to over-complicate things very quickly. What I've found is the less people know what to do, the more they over-complicate it. This is normal because it's a byproduct of not knowing exactly what to do.

An expert is an expert for a reason: they simply know what to do, when to change gears, how exactly to change them, etc.

I've been able to simplify my process over the last 10 years to a simple 2-step formula of:

1) Energy Expenditure Restructuring

2) Body Recomposition

There's a lot of details underneath each of these, but this is the high level overview. In this episode I dive into each of these things, what they mean, and how we go about achieving them in the Mind Body Academy.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: themindbodyacademy.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP120: Spending vs. Investing In Your Health Nov 12, 2019

I've found over the years that most people will easily spend money on their health & fitness; however, they won't actually invest in it.

They'll quickly spend money on products or cheap services that are low cost, with no real tangible value associated with it...but they won't invest in the areas that actually help them move forward and lose the weight, get into amazing shape and transform their lives.

This behavior has often confused but I know now why people do it, and I break it down in this episode. If you're struggling to lose weight and transform your health, this episode is 100% for you.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: themindbodyacademy.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP119: What Workouts Should You Be Doing? Oct 23, 2019

Ever wonder which exercises you should be doing to get the most effective, efficient, and POWERFUL weight loss results possible?

Maybe you thought traditional cardio was the best method, or HIIT cardio, or CrossFIT, or Weightlifting, or Bootcamps.

Truth is, there are a LOT of ways to achieve weight loss, but some ways work FAR better in terms of speed, long-term results, and consistency.

In this episode, I dive deep into several methods of exercise and working out that provide a myriad of results. Chances are, this content will go against the conventional wisdom that you've spent your whole life being told and/or believing.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: themindbodyacademy.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP118: 3 Huge Myths of Building Muscle Oct 14, 2019

Ever wonder how it is that people build muscle?

This can be functional muscle for athletic purposes, your job, moving things around the house, etc. OR this can be "show muscle" like aesthetics for bodybuilding.

Either way, there are some major misconceptions around what it takes to build muscle, and chances are that YOU believe some of these myths that I'm going to bust right here on this episode.

I've seen many people (who previously believed these myths), be able to turn their mindset around, approach things DIFFERENTLY, and create massive strides in their fitness, weight loss, and yes...muscle & strength development.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: themindbodyacademy.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP117: Why I Quit 1-on-1 Personal Training Oct 04, 2019

Why did I quit 1-on-1 in-person personal training?

So many reasons!

The truth is, 1-on-1 personal training is not what people think it is. This model exists to get people familiar with exercising the right way, and MAYBE providing a little extra motivation and positive energy. However, that is not enough to really get people results.

There are far too many people that flounder with a personal trainer, paying the gym thousands of dollars, only to receive mediocre results AT BEST.

What people really need is: training programming, nutrition programming, accountability, mindset work...and they need ALL of that coming from the same, unified team or person. When it's pieced together like a frankenstein model, the results resemble that.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: themindbodyacademy.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP116: Do You Struggle with Motivation? Sep 16, 2019

Do you struggle to stay motivated?

Or better yet, do you struggle to GET motivated in the first place?

Getting motivated can be tough, I get it. Especially as a busy professional, entrepreneur, business owner, etc. However, there's a little secret that most people don't know.

This little secret is the KEY to unlimited motivation.

Want to know what it is? I break it down into hardcore detail here in this episode, go check it out now!

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/call

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP115: Do You Struggle with Portion Control? Sep 11, 2019

Do you struggle with portion control?

Do you find yourself eating more per meal than you probably should?

If you're like most busy professionals and high performers, you're short on time, and you can't dedicate every second of the day to thinking about portions of food. As a result, you may sit down to eat and end up OVEREATING, without even thinking about it.

The problem isn't really portion control...that's the good news!

It's actually a mis-understanding of energy balance, which really means calories in/calories out.

I dive deep into this topic on this podcast and explore the facets of portion control, energy balance, and calories.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP114: Do You Have Predictable Results In Your Weight Loss & Fitness? Sep 05, 2019

Do you have predictability in your fitness & weight loss?

More specifically...are you able to predictably determine that your exact & specific actions that you perform today will give you an exact and specific outcome down the road?

Most people don't have this, and as a result, they try everything and anything under the sun in order to lose weight and they ultimately struggle to get any results.

In this episode, I explore this topic of what it takes to have predictability in your fitness, health and weight loss, as well as what life is like when you actually have this.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP113: Will The Mind Body Academy Work For You? Aug 19, 2019

If you've been listening to the podcast or following me for any length of time now then you probably know that I am a professional fitness coach and trainer. I help high performing men and women transform their body and fall in love with the results.

My company, as some of you know, is called Mind Body Academy. Within that company, I have several programs but my main flagship program is the same name as the company, "Mind Body Academy". This is the program in which my clients enroll when they want to dominate their entire life of fitness, health, and vitality.

So many people ask me about it and ask if it's a good fit for them to join. While I don't enroll everyone who applies, I do encourage everyone to apply to see if we're a good fit to work together. Within this episode, I get much deeper into the details behind all of that.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP112: The #1 Shift You Must Make to Build the Body of Your Dreams Aug 05, 2019

Have you ever looked at someone who's had tremendous success in fitness and health and wondered what is it about them that allows them to be so successful?

Have you ever found yourself saying things like "man...that must be nice" or "that dude is so lucky to have a body like that" or "I wish I had her body".

When we say and think things like this, it is usually followed up with thoughts of "I don't have what it takes" and "they must have some sort of genetic advantage".

The reality is: none of that is true.

No one really has an advantage.

The only difference is the thing that is discussed in this episode, and the best part is: YOU have total control over this, and can utilize it beginning immediately.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP111: Do You Routinely Experience Yo-Yo Results with Diet and Exercise? Jul 24, 2019

A yo-yo diet is exactly what it sounds like...

You go up, you go down, and then up again, and then down again.

This can manifest in a lot of different ways, as well as in areas OTHER than dieting:

1) You gain weight/lose weight over and over again

2) You are motivated and then demotivated over and over again

3) You have energy and then no energy, over and over again

4) You consistently work out, then consistently DON'T work out, over and over again

Do you experience any of these?

If so, how have the results been?

I'm guessing the results are either lackluster, or non-existent.

The good news is: you aren't alone, and there is hope.

In this episode I go into all things related to yo-yo dieting, yo-yo working out, and everything else related to this back and forth cyclic hell that we all hate to find ourselves in.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP110: Client Interview with Pernell Waugh: A 180 Shift in Mindset & Health Jul 17, 2019

In this interview, I sit down with one of my current clients, Pernell Waugh.

Pernell and I began working together when he was 10 years removed (and 100+ lbs heavier) from the last time he really spent any time working out or putting any emphasis on his health and fitness.

To make matters worse, Pernell came to me following a major arm surgery, limiting his capabilities in the gym. Additionally, his knees were in such rough shape that even kneeling down was difficult and painful.

Fast forward 8 months, Pernell is a completely different person inside and out. He's the strongest he's been in over a decade, and has dropped 6 inches off his waist, lost ~30 lbs, has NO pain in his knees or arms, and is lifting crazy amounts of weight in the gym.

He's also more confident than he's ever been, which might be the most impactful component of this transformation that he's experienced.

So many wins...truly an inspirational person with an inspirational story.

...and he's just getting started :-)

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP109: Is It As Simple as Just "Diet and Exercise"? Jul 08, 2019

Do you go through your days thinking weight loss, muscle development and transformation is as simple as just "diet and exercise"?

Have you ever wondered why some people have the "will power" or "motivation" to achieve success in health and fitness, and others don't?

I've got good news for you, in this episode I go over the validity of "diet and exercise" and what else can be stacked upon that to make sure success is yours for the taking, and yours for the keeping.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

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EP108: Are You Trying to Target Weight Loss? Jul 02, 2019

Are you trying to target weight loss or fat loss in certain parts of your body?

Do you find yourself doing more situps and crunches to try and target fat loss in your belly/mid section?

Do you find yourself doing more arm exercises to try and get more toned/muscular arms?

Do you do a million shoulder raises to try and get those defined, chiseled shoulders?

In this episode, I dive into what works and what doesn't regarding melting body fat and excess weight in different parts of the body. I get into what works, what doesn't, and how you can best approach this struggle that we all face.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - The Art of Weight Loss: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP107: How She Lost ~40 LBs in 24 Weeks While Eating MORE FOOD! Jun 18, 2019

In this episode, I sit down with one of my clients, Kathy Martineau.

Throughout this conversation, you'll hear how Kathy was at rock bottom before enrolling in the Mind Body Academy and working with me. From there, Kathy went on to lose just shy of 40 lbs of bodyfat WHILE building muscle, leaning out and creating an absolutely mindblowing transformation.

You'll hear how her strategy was set up, what her mindset was like, and the emotions and feelings that went into her making this go from a possibility to a reality.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and to apply to the Mind Body Academy):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call to see if you're a good fit for the Mind Body Academy: gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP106: Intermittent Fasting For Newbs - What, Why, When & How Jun 14, 2019

Are you familiar with Intermittent Fasting?

Intermittent Fasting is an eating/nutrition strategy that involves eating ONLY during certain windows during the day, every day.

The main idea is that during your 4-8 eating window, you may eat all of your meals for the day. Outside of that eating window, you can NOT eat, otherwise you violate the rules and defeat the purpose.

In this episode, I go into MUCH more detail into how to apply this, why to do this, what the benefits are and when the right times are to deploy an eating window and fasting window.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP105: Are You Working Your Butt Off and Still Can't Make Progress? May 27, 2019

If you have spent a TON of time in the gym or working out somewhere and you still haven't gotten the results you are after, it's probably because of a few small tweaks that are needed across these two areas:

-How/why/when you train

-How/why/when you eat

Simple? Yes. Easy? No.

It's very easy to SAY you know how to work out to make progress. But most people don't actually know how to do this.

It's very easy to SAY you know how to eat properly to to make progress. But most people actually don't know how to do this.

Conventional wisdom around these areas does not provide actual results. Conventional wisdom provides conventional results. However, you're here because you want exceptional results. You want to actually live with results that are above and beyond your friends, family, coworkers, etc.

In this episode, I dive into how to achieve some of this, and some things you need to understand about what it will take to proceed to get results.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP104: Do You Think You Need To Lose Weight? May 20, 2019

Do you think you need to lose weight?

When you think of health and fitness goals, are you constantly bringing your mindset back to this type of phrasing: "I need to lose weight", or "I need to lose 30 lbs" or "I need to lose that baby weight", or anything along those lines?

Chances are, you're missing a critical piece of this, which is that you don't necessarily need to lose a tremendous amount of WEIGHT. What you really need to do is lose body fat, and replace some of that with lean body mass (muscle).

Doing this will provide a number of amazing benefits including:

1) Leaning out your body and building out a fit physique

2) Increased overall metabolism so you can eat even more and hold onto that progress

3) Love the way you feel (even more if you already love it now)

4) Love the way you look (even more if you already love it now)

5) Have more confidence

6) Have more strength

In this episode, I dive into how to achieve some of this, and some things you need to understand about what it will take to proceed to get results.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP103: What I Learned From Losing 80 LBs in 14 Months (Part 3 of 4) May 10, 2019

In this episode, I dive into one of the biggest things I learned when I went through the process of building my body and losing 80 LBs over 14 months.

This was the validity of one-size-fits-all programs.

These would be programs found in magazines, online bodybuilding websites, or other publicly distributed platforms.

While the intention of these programs is good, and can get you SOME results, they are seriously lacking some core things that will prevent you from ever reaching your potential and being truly successful.

I dive into exactly what I learned about OSFA programs in this episode!

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP102: What I Learned from Losing 80 LBs in 14 Months (Part 4 of 4) May 09, 2019

What is the #1 tool you use to measure your progress in fitness?

If you're like most people, you default to using a scale to weigh yourself, and you stop there.

This is useful, obviously. We need to know our weight to tell if we are increasing or decreasing in overall body weight.

HOWEVER, you can't stop there.

Most people are experiencing lean body mass changes WHILE ALSO experiencing body fat changes. The results of combining these two things affects weight in different ways for different people.

For example, as you are dieting down to lose body fat you may experience a stall in weight loss because you may be increasing lean body mass as a result of progressively overloading your muscles into hypertrophy at the gym for the first time in a long time. You also may have a prime nutritional plan that is feeding these newly hypertrophied muscles into growth, which will directly affect body weight.

The solution to all of this?

Use more measurement methods.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP101: What I Learned From Losing 80 LBs in 14 Months (Pt. 2 of 4) Apr 29, 2019

Over a 14-month span in 2008-2009, I lost 80 LBs and completely transformed my body and life.

During this time I learned a LOT about what I am capable of, what it takes to succeed, and most of all I learned the ability to be humble about recognizing that I didn't previously know everything about health, nutrition and fitness (even though I thought I did).

In this 4-part series, I am revealing the biggest lessons learned and ah-hah takeaways from my journey through an 80LB fat loss transformation.

This second episode, is about how you are capable of MUCH more than you think you are, especially when it seems impossible to go any further.

This episode is GOLD, I promise you. There are a lot of takeaways and eye-opening realizations that I experienced that will likely resonate with you.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP100: What I Learned From Losing 80LBs in 14 Months (Part 1 of 4) Apr 22, 2019

Over a 14-month span in 2008-2009, I lost 80 LBs and completely transformed my body and life.

In this 4-part series, I am revealing the biggest lessons learned and ah-hah takeaways from my journey through an 80LB fat loss transformation.

This first episode, which is going to hit home with many of you, is about how the strategy is NOT what you think it is.

This episode is GOLD, I promise you. There are a lot of takeaways and eye-opening realizations that I experienced that will likely resonate with you.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Facebook: @gordon.a.light

Instagram: @gordon.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP99: What Does Your Headspace Look Like? Apr 08, 2019

What does your headspace look like?

We all have LIMITED headspace at any given time. What you think about and what you choose to focus on is what occupies that headspace.

Unfortunately, most of us aren't able to master our headspace 100% of the time, despite our efforts to do so. However, with enough practice and attention, we can invite WAY more thoughts, feelings, and emotions that promote progress, development and growth.

I'm VERY stoked about this whole concept and idea, and how it plays into being consistently successful in reaching new heights in fitness and health AND holding on to previous achievements.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP98: Fear is Holding You Back From Success Apr 01, 2019

It's really easy to stay comfortable, we all know this.

When life is predictable, and well understood, it's easy. Even if the circumstances aren't great.

But when life is unpredictable, and not well understood, it provides the perception that it's hard and difficult.

The reality is, though, that going into those situations that are unpredictable and not well understood is where ALL the growth and success happens, especially in health and fitness.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP97: What's The Worst That Can Happen? Mar 26, 2019

Listen up!

You've got huge goals.

You may want to lose weight, build muscle, get HEALTHIER, feel better, have more energy, have better sex with your partner, show up more powerfully and presently with your kids, and all these other amazing things...

But, you're forgetting that all of this takes work.

Not only does it take work, but it takes CONSISTENT work, on a repeated basis.

Knowing that, you have a few options... you can either choose to put the right strategy/mindset/accountability together to DO the work. Or not.

Let's just say you choose to do the work...what's the worst that can happen?

Let's say you choose not to do the work...what's the worst that can happen?

The answers to these questions are VERY different.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP96: Do You Know Your Numbers? Mar 18, 2019

Do you know your numbers???

Specifically, the numbers around what is going on with your body.

This means what all is going INTO your body, the numbers that describe how much you MOVE your body, the current STATE of your body, and the data that tells you whether you are moving towards or away from your goal.

Very few people know their numbers, but I can promise you one thing: those that DO know their numbers get results.

Why?

Take a listen to this one as I break down how important these analytics are for achieving success in fitness and overall health.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP95: Why Building Muscle is The Most Effective Way to Burn Fat Mar 12, 2019

Have you spent your life thinking that cardio is the fastest way to lose weight and burn fat?

Has your default way to burn calories always been to "go for a run", or "get in a bike ride"?

In this episode, I dive deep into why this is NOT the best approach, and is actually DRAMATICALLY slower than some other methods, including building muscle.

There's a lot of value in this episode, which provides a clear outline of how to burn the most fat possible and build the body of your dreams, along with the other amazing benefits that come with that.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP94: The 3 Pillars of Success in Fitness and Health Mar 04, 2019

Have you ever wondered what it takes to have continuous success in health and fitness?

You might think it's simple and straight forward: just workout and eat better.

After all, it's that easy, right?

Unfortunately, like most things, it's not that easy. If it were, everyone would be doing it.

So what does it really take to be successful, especially over the LONG TERM?

It takes 3 things, which we discuss in today's episode.

Without these 3 things, it's possible to get SOME success, but I assure you that without these 3 things, you will NEVER have continuous, consistent, long-term success.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP93: The 4 Phases of Transformation Feb 25, 2019

I've spent over 10 years obsessed with body transformation.

At first I thought a body transformation was one that included a massive amount of fat loss and a restructuring of someones body composition (muscle, fat, definition, etc).

Then I ultimately learned what real transformation was, and how 99% of what is behind a fitness/health/body transformation takes place INSIDE a person.

In this episode, I go over what I consider to be the main 4 Phases of Transformation. These are what people experience during the process, and what sort of results they typically see when going through these phases.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP92: Do You Struggle to Stay Consistent? Feb 14, 2019

Do you struggle to stay consistent?

Here's something you may not know...EVERYONE struggles with consistency at some point or another.

In this episode, I explore some ways to fix it, and what really happens when you overcome consistency. It's not necessarily as black and white as it may seem to you right now.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP91: 3 Ways to Overcome Weight Loss Plateaus Feb 12, 2019

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Schedule a Breakthrough Call with Me (my online fitness coaching academy): gordonalight.com/apply

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP90: Overcoming Self Doubt Feb 07, 2019

Do you experience self doubt?

Do you ever make so much progress towards something, and the further along you get, the harder it seems to get closer to the goal?

Do you end up thinking WAY too much about what you're trying to achieve rather than actually take actions towards achieving it?

Self doubt plagues us all, and it's what keeps most people from taking any action at all. When, in reality, if they had just put their head down and ignored the bullshit doubt in the back of their mind, and pushed forward to take small steps daily towards their goal, they would eventually get there.

Losing 40 lbs doesn't happen overnight BUT you can't lose 40 lbs if you don't lose 1 lb first.

You want to be lean and look great on the beach, or at the pool, or with your partner...well if you're 35% body fat now, you can't get to that goal without first getting to 34% body fat, and then 33%, and then 32%.

The more you are able to ignore the magnitude of your goal, and the self-doubt behind achieving it, the more you will achieve and the more likely you'll actually get everything you wanted for your health, body and mind.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP89: Are You Eating Clean and Not Getting Results? Feb 05, 2019

Do you find yourself eating clean, whole and healthy foods but not getting anywhere with your fat loss and creating the body you want?

This is extremely common, and one of the biggest pitfalls that people fall into. Ultimately, this tends to lead to things like:

"This won't work for me"

"I'll never be able to lose weight"

"It's so hard, I don't get how fit people do it"

The thing that I've found over the 11 years that I've been doing this is that there are typically 3 or 4 minor tweaks that people need to make in order to apply nutrition the right way in order to finally lose that weight, fit into the clothes they want to fit into, and love their body for the first time (maybe ever).

In this episode I dive into this exact topic, and breaking through some of the mental barriers and methods of approach that are holding people (maybe YOU) back from making progress.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP88: Are You Playing Fitness? Jan 31, 2019

Are you actually putting in the work, dedicating yourself, making the sacrifices and doing what it takes to be successful and achieve your goals?

Or are you just playing?

Are you dabbling with all of the stuff that is "on the edge" of a fitness lifestyle, or actually deep into the space, doing the real work?

In this episode, I explore both of these things and what is really needed to get results.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP87: Situps & Crunches Will NOT Get You That 6-Pack Jan 29, 2019

Have you always wanted a 6-pack but have had NO luck cracking the code to getting one?

The truth is, understanding the nutrition and muscle development semantics needed to build a 6-pack are simple, yet confusing.

In general, there are 2 core components to building a 6-pack, and most people mess up one of these. But you NEED both, or it will never happen:

1) Low Body Fat Percentage

2) Abdominal Muscle Mass

In this episode, I explore both of these things and what is really needed to achieve getting that cut, defined mid-section.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP86: Intentions and Outcomes Jan 24, 2019

Do you ever find yourself overwhelmed about how far you are from reaching your fitness goals?

Everyone (myself included) tend to experience "freak out" periods where, despite how much progress we've made, we become anxious and impatient about how much there is left to go in order to reach our goal.

I've found that what a lot of people don't do enough, which contributes to them NOT breaking out of this mental block, is that they don't focus on these things when making decisions throughout their day:

The intention of the decision they are making
The desired outcome they want from making that decision

This goes for nutrition, training, supplementation, effort, focus, and many other pieces of the puzzle that makeup your fitness, weight loss, or muscle building regimen.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP85: Strength Without the Physique Jan 22, 2019

Do you lift weights a LOT and have found yourself getting stronger and stronger over the years but you still don't have the physique you want?

Do you find that even though you push hard in the gym, hitting new PR's or 1-Rep-Max's, or just generally lifting as heavy as possible, you still can't get lean or cut or have any real muscle definition?

This is a common misconception, and it creates a lot of confusion and annoyance.

The solution? It's actually quite simple, but like most things, not easy to address.

In this episode, I discuss the difference between strength for minimum frequency (1 rep max, personal record, etc), and strength for maximum frequency (or high volume). I also dive into what it really takes to build the physique that you want.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP84: What Is Your Pain Tolerance? Jan 17, 2019

What is your pain tolerance?

I'm not talking about boxing and getting punched in the face, although I may as well be.

What I'm really talking about is your ability to push in the direction of where you want to go, even when it seems like it's completely uphill the entire time. Day in and day out, the incline just seems to get worse and worse.

You lose weight, and then gain weight, and constantly feel like you aren't making progress.

But you're doing everything right - you're following a strict program, eating all the correct macros, and training or working out properly.

It worked for a while - you lost 45 lbs but you still have another 45 to go, and all of the sudden it seems like it's not working.

This is pain.

This is the part that most people can't handle, which is why they never truly reach their goals.

In this episode, I discuss this pain threshold and how most people cannot endure it for very long.

Can you withstand a lot of pain, failure and uphill struggle? Let me know about it - connect with me below and let's discuss.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

EP83: Your Summer Body Starts NOW Jan 15, 2019

When during the year do you start thinking about your Summer body?

If you're waiting until Spring to think about it, visualize it, and act towards building it, you're waiting too long.

Building your Summer body really starts in the late Winter. Why? It takes several months for the body to adapt to activity, lose weight, build muscle, etc. There is no healthy scenario where you can drop significant amounts of weight in short periods of time.

Before you address trying to build a Summer body, give some thought as to WHY you're building a Summer body.

Are you frustrated, pissed off or annoyed that you're out of shape and Summer just makes it worse? Are you constantly uncomfortable in the Summer because it's hot and humid, and you're revealing more of your body than normal because you're wearing shorts and short sleeve shirts?

These are common feelings that many people experience.

There is good news though!

All of this can be changed and you CAN build the ultimate body that you want to achieve, if you straighten a few things out and get your mindset in the right place.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Mindbuilding Jan 10, 2019

We are all born with a brain and a mind.

But our PERSPECTIVE, our BELIEF, our ACCEPTANCE of what is likely, possible, probable, and impossible is based on a logical set of principles that we are groomed to operate by.

Why is this?

Why do we have an internal default setting for believing what is possible, what is not possible?

This is nothing more than a framework that we are instructed to believe from a young age. Despite the best efforts of our parents and teachers, most people do not grow up being groomed to understand that truly any result that you want in life is possible, you just need to believe it and want it bad enough.

Much like any bodybuilder can craft and sculpt their body, YOU can craft and sculpt your mindset to become a true believer of whatever you want. When you can achieve that, literally any fitness and health goal is possible.

It all starts with building your mindset to believe what you want to be a reality.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Exploring Wellness for Everyday Life with Cynthia Thurlow Jan 08, 2019

Always surround yourself with people who will grow, stretch and develop you.

The guest that I speak to on this episode is Cynthia Thurlow, and she is exactly that - a person that is so incredibly knowledgeable, intelligent, educated and all around an AMAZING human being.

Cynthia is a Western medicine trained nurse practitioner (NP) with nearly 20 years of experience in ER medicine and cardiology, turned functional nutritionist with a niche in female hormonal health.

She currently lives in Washington, DC with her children and doodles.

In this episode, we dive into a variety of topics including sleep, cravings, digestion and many other topics that are crucial for understanding for both men and women.

TONS of value dropped here in this episode - you will learn a LOT about so many of the details about your health that you didn't even know existed.

Cynthia is also the host of the Everyday Wellness Podcast, and founder of the Wholistic Blueprint - a blueprint designed to help women feel more energized, become leaner, and get much needed better sleep.

Connect with Cynthia:

Instagram: @cht_wellness

Facebook: @cynthia.thurlow

Website: http://chtwellness.com

Podcast: Everyday Wellness

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Schedule Your Life, Get Results Jan 03, 2019

The way in which you approach your day can make all the difference in the world.

I don't necessarily mean going into each day with a specific attitude (though I do believe in that 100% as well).

What I'm talking about here is structure.

How is your day structured?

Chances are, not very well, even if you think it's structured well.

In this episode, I dive into methods of setting up each and every day so that you can be the most effective, efficient and successful with your time. Of course this is centered around fitness, health and nutrition activities. However, All of those things wouldn't be possible if you didn't also address and make time for the other important things in your life like: family, work, social life, down time, hobbies, etc.

When everything in your life is balanced and in harmony, everything gets done.

Not only does everything get done, but it gets done WELL.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

How to CRUSH IT In 2019 Jan 01, 2019

How will you dominate your fitness goals in 2019?

We're not talking about New Year's Resolutions here, we're talking about the fact that it just happens to be 2019 now, and you have 12 months until we're back at this point next year.

How are you going to reflect on your year, 365 days from now?

Do you want to look back and say "Holy shit! I was so successful in losing all of that weight, and putting on muscle, and now I look and feel amazing!" ???

Or do you want to look back in a year and say "well... I got some results, but nothing substantial. I worked hard for a couple weeks here and there, but it didn't really amount to anything."

I think we both know the answer.

In this episode, I dive deep into how 2018 went, how it could have gone, and how 2019 can be the year that you CRUSH IT.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join my FREE Facebook Group - Crafting a High Performance Body and Mind: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Self-Love is Necessary Dec 27, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

What is self-love?

Investing in your health physically, emotionally, mentally, financially, etc is hard. It's gritty work, especially at first. BUT it's always worth it in the end.

So, as you're grinding along, how do you reward your efforts to yourself?

Do you reward yourself too much? Too little?

One thing I see a lot is an imbalance between deposits (hard work and effort) and withdrawals (rewarding ourselves with gifts, food, etc).

In this episode, I dive deep into this subject and provide my thoughts on self-love, and how it should be used to give yourself the things you need while also giving yourself the things you want, both with the intent of moving forward towards your fitness goals EVERY day.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

The Power of a Fitness Coach Dec 25, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

Personal Training is NOT Fitness Coaching.

What does a personal trainer do? Walk around a gym floor with you, show you some workouts, correct your form, and send you on your way.

This isn't a BAD thing. But does it unlock your true potential? For most people, the answer is no.

Fitness coaching is different. It's a complete hand-holding through the transformation process. Nutrition, training, accountability, etc, BUT with something else that is massively important: mindset growth.

In this episode, I go WAY in-depth on some of the things that separate a coach from a trainer, and why YOU should put a coach in your life.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Have You Stayed On Course This Season? Dec 20, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

Have you stayed on course this holiday season?

Somewhere between Halloween and Thanksgiving, most people seem to decide to throw away the entire season in terms of nutrition and fitness.

All of the sudden, nothing matters. They start eating anything and everything. They stop going to the gym (if they were going at all), and seriously up the intake of EVERYTHING.

What happens afterwards is massive amounts of guilt and regret.

I understand it's easy to get sucked into the vortex BUT imagine for a moment a life where you CAN be flexible with your diet. You CAN eat things that you truly enjoy that are considered "bad" for you. You CAN enjoy the holiday season WITHOUT guilt and regret.

This is possible, and it's called body optimization. I teach this to people all the time, and I promise you it's possible for you, too.

But, much like being wealthy in finances, it requires a serious amount of hard work, especially up front. It requires sacrifice and commitment, but the reward is so much greater than the alternative.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Life, Lifting & Nutrition w/ Patrick Umphrey Dec 18, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

Tony Robbins always says that your proximity is your power.

What he really means by this is that those people closest to you, and their behaviors, are going to dictate your outcomes to a much larger degree than you think. You will essentially average out to be like those that you spend time with. This is true in education, fitness, finances, attitude, positivity, perspective, etc.

I audit my circle continuously, as should everyone. I do this to make sure that those around me on a consistent basis are HELPING me get closer to my goals. I wan to be pushed, motivated, inspired, and uplifted towards bigger and better things, always.

Patrick Umphrey is one of those people that I enjoy having in my circle for this exact reason.

Patrick is a fitness coach, trainer, and overall good dude. His positive and encouraging outlook is contagious, and he displays several characteristics that make him one of those guys you just want to be friends with. He also is a wealth of knowledge in the fitness space, largely due to his interest in always learning and continuing to remain a student of the game.

In this episode, we dive into a myriad of topics spanning from transformation, supplementation, coaching, fitness in the youth community, and other things.

Tons of value packed into this episode, so make sure you listen and digest it all!

Connect with Patrick Umphrey:

Instagram: @eattrainprogress

Facebook: Patrick Umphrey

Eat Train Progress Facebook Group: https://www.facebook.com/groups/1757960127817969/

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

You Have More In The Tank Than You Think Dec 13, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

Are you stuck? Have you been hustling continuously in the gym, hitting cardio and weights, eating clean, and you STILL aren't getting results?

Pretty frustrating right?

I get it, I've been there.

The answer isn't as simple as people make it seem, but one thing that IS simple is this:

You have more resources in the tank than you think.

That will almost always be the case in fitness if you are in this situation. You are hitting 10 reps when you know you can get hit 12. You can run an extra mile AND have the time available to do it, but you don't. You take it easy instead of taking it to the next level.

You only need that 45-60 minutes in the gym a few days a week to get amazing results. However, you need to make those minutes COUNT. Every minute counts in the gym, or on the track, or in the weight room at home, or the pool, or WHEREVER YOU TRAIN.

Make them count. Use your resources. Train with PURPOSE.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

How to Get the Most Out of Your Weightlifting Routine Dec 11, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

There should always be an emphasis on continuous development and improvement. This could be in something very small, or very large, regarding your fitness routine and habits. Regardless, you should never be of the mindset that you are done, or that there isn't a place where you can get better.

In this episode, I explore some very simple (yet HIGHLY effective) ways to take your weightlifting capabilities to the next level. This one will likely open your eyes to at least one new method for improving and enhancing each and every rep you go through at the gym. Even though some of these are small in that they are simple and quick to incorporate, they are massive in the way they can change your experience and results.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Procrastination is KILLING Your Progress Dec 06, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

Do you procrastinate? Do you waste time doing things that DON'T map to your goals instead of focusing both your ATTENTION and INTENTION on making progress?

If you're one of these people that knows you get distracted and don't focus enough on getting more fit, making the right choices and doing more with your time as it relates to fitness, then this episode is FOR YOU.

Give this one a listen and make sure to let me know if it resonated with you.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

How to Build a Stronger Back Dec 04, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

The back is such a key muscle group for so many reasons. It provides functional strength for all of our daily movements and actions, as well as providing the aesthetic that so many people desire: a "V" shape.

Whether that "V" shape is heavily pronounced, like a bodybuilder, or moderately pronounced like someone who is just generally fit, there's NO question that someone who exhibits a wider upper body and more narrow waist will appear fit, in shape and well-built.

Inside this episode, I dive into many things to think about and practical things to DO in order to achieve a stronger, more fit, and more built back. Some of the things you've probably heard of, others likely you have not!

Check it out!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

The Reason You Don’t Have Clarity on Your Goals Nov 29, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

Do you flounder when you think about your fitness goals?

You don't know exactly what you want. You think you want to lose 30 lbs, but you don't really know why.

And deep down, you don't want to lose 30 lbs, you want to lose 45 lbs AND you want muscular shoulders AND you want ab definition AND you want stronger legs AND you want more energy AND you want to have confidence when you enter a room.

See the difference?

When you can get to this level of understanding, it makes execution SO MUCH EASIER.

If you are training blindly in the gym, just doing exercises that "seem right" because you saw someone else do them who was in shape, then this episode is for you.

If you are eating things that "seem right" because you know that TECHNICALLY they are healthy, but you don't really know why, and you don't really know how it affects your macros and daily RMR, then this episode is for you.

Clarity is everything, especially in fitness.

This episode WILL open your eyes...it IS that powerful. Listen and let me know what you thought of it!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

When Should Weightlifters Do Cardio? Nov 27, 2018

***Throughout the month of December (2018) I am giving away FOUR $50 Amazon gift cards!***

***In order to be eligible to win, you must follow these 3 steps***

***1. Go over to iTunes and leave me a rating and review***

***2. Screenshot yourself leaving the review***

***3. Post the screenshot on Instagram or Facebook, tag me (@gordon.light on IG, @gordon.a.light on FB), and tag 1 friend***

***You will automatically be entered to win! If you post on BOTH Instagram AND Facebook, you will be entered twice!***

***Thank you so much for your support, and good luck!***

Are you a weightlifter?

You don't need to be a COMPETITIVE weightlifter to still be a weightlifter. If you lift weights, and/or perform resistance training on a regular basis, you are a weightlifter.

You may be doing this for any number of reasons - you very likely are trying to build muscle, but why? To improve your RMR? To fill out your clothes differently? To gain functional strength?

Whatever the reason, there's also a time in every weightlifter's life when they need to consider cardio. When, how much, and why to do it?

Inside this episode I dive into reasons behind these things, and how cardio can help in certain situations but can also be a detriment in other situations.

Spoiler alert: the answer to the question in the podcast title is NOT "never"!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

How to Fight Body Adaptation Nov 22, 2018

You know those people that go to the gym but don't really ever seem to make progress?

They go to the gym, they sweat, they throw some weights around or hit the treadmill, but they look the same month in and month out, year in and year out.

If you're this person, this episode is for you - your body has adapted to your routine, and likely your nutrition as well.

How do you fight this? Many ways, including: progressive overload, hypertrophy, nutrition cycling, workout cycling, introducing new things to your fitness routine, active recovery, etc.

In this episode, I dive into methods to keep yourself from standing still in fitness and help you kick start your way to getting amazing results.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the FREE Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my online fitness coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Why You are Not Seeing Muscle Definition EVERYWHERE Nov 20, 2018

Have you been hustling HARD in the gym and frustrated because you just aren't seeing the muscle definition in places that you want to see it?

This is VERY COMMON! In fact, it happens to EVERYONE!

Why is this?!

The reason is because we cannot control or target fat loss. You see, in order to see muscle definition, vascularity, or other aesthetic details in the body, you need to burn body fat. The problem is, body fat is burned across the entire body and cannot be targeted. If you do more bicep curls, you won't burn more body fat on your biceps. If you do more crunches, you won't burn more body fat in your midsection.

What DOES work, however, is burning body fat across your whole body by increasing your RMR and hustling to do some level of resistance training (weight lifting) and cardio. The combination of these things, especially the resistance training, WILL burn body fat. Combine a proper lifting routine with a proper nutrition program and you will experience fat loss at a rapid pace, giving you nothing but amazing results.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

How to Create Accountability Nov 15, 2018

Accountability is nearly impossible to create all on your own.

Unfortunately, this is the truth.

People just cannot easily drive and motivate themselves without SOMETHING to feed that and help keep the focus intact.

The best form of accountability is someone who's sole mission is to ensure your success. This person is a coach. Not a personal trainer, a fitness coach. The reason for this is because a fitness coach only cares about one thing: you getting results. Why? Two reasons typically:

Most coaches have been in your situation and understand what it's like, as well as what it's like to overcome whatever your obstacle is
Coaches need you to be successful so they can continue to grow their business

Now, not everyone is ready to have success ensured through the use of a fitness coach. They aren't ready to invest in themselves and make major progress. And that's OK! If you're that person, I promise you'll come around :)

In the meantime, this episode outlines several ways to try and piece together methods of accountability to keep you focused on making progress. Give them a shot and make sure to let me know how they work for you!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

How NOT to Lose Momentum During the Holidays Nov 13, 2018

The holidays are coming! Halloween is now behind us, but looking forward we've got Thanksgiving, Christmas, Hanukkah, Kwanzaa, Boxing Day, Omisoka, and more. Depending on your religion, ethnicity, etc, you may celebrate multiple of these. Then there's work parties, family parties, random get-togethers, and just wanting to get in the holiday spirit. What comes with all of this? Food!

Food isn't a bad thing. And eating food with people you love is DEFINITELY not a bad thing. However, sometimes this can lead to eating things that do not map to your goals, and it's easy to slip and lose focus.

There are plenty of things you can do to make sure that you don't slip and that you keep forward momentum, even during the holidays, and even while enjoying those holiday events, including the food and drinks.

Yes, it is possible.

In this episode, I break down some very simple strategies that anyone can incorporate to make their holidays a little more enjoyable while also staying on track and not getting wildly derailed from their goals.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

What is Your Personal Legend? Nov 08, 2018

My son is reading a book called The Alchemist. In this book, there's an amazing lesson to be learned about people's ambitions, goals, dreams, and ultimately, their legacy. In the book, they call it the Personal Legend.

Do you ever visualize your big picture objectives and goals in life?

What do your goals look like? Be specific. What are the details?

Now, visualize them again and get VERY specific about what YOU look like in the scenario of having achieved your biggest goals in the world. Are you overweight and out of shape? Probably not. Are you unhealthy, getting a report from your doctor that you have diabetes? Probably not.

Are you in shape in this scenario? A nice healthy weight? Are you muscular with a shredded midsection and muscle definition?

In this episode, I get into some of these things and how your fitness and health goals are NOT exclusive from your big picture Personal Legend.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Weightlifting Cycles for Beginners Nov 06, 2018

Are you familiar with weightlifting cycles?

Things like bulking, cutting, hypertrophy, deloading, maintenance, etc.

These can be VERY confusing, especially for the beginner. In fact, the beginner, in a lot of cases shouldn't even be over-complicating their strategy with cycles. Cycles aren't necessarily an expert-only strategy, but they certainly are NOT for the ultra beginner.

Inside this episode, these basic cycles are explained as well as some of the things that beginners should take into consideration before starting a cycle. There are plenty of things that can (and should) be done prior to starting cycling.

Give this episode a THOROUGH listen: there is some very valuable information in here that has changed the lives of many, and could change yours too.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Playing It Safe = Dying a Slow Death Nov 01, 2018

Do you find yourself playing it safe a lot?

Do you find yourself NOT challenging your own mind or body to do better for yourself and to reach your true potential?

Do you find that you take the easy way out a lot, knowing that it's just more of the same and will only give you more of the same results you've been getting?

This is called being comfortable. Comfort is a place that our brains like us to be in. The problem with comfort is that it keeps us stagnant. Yes, we're safe when we are comfortable BUT it is impossible for us to develop and reach our true potential when we are in that state.

When have you ever achieved anything truly GREAT by staying in your comfort zone and not challenging yourself? The answer is never.

When it comes to fitness, it can be hard to begin challenging yourself daily. It's a grind. It's annoying. It's taxing. However... every day that you make the decision to better yourself, you get one step closer to unlocking your true potential. You also get closer to enjoying the process of getting results and taking care of your body.

All those times you did something good for your body, how good did that make you feel afterwards? Well imagine having that feeling EVERY DAY, and experiencing it so often that it's something you habitually learn to expect based on your daily habits.

That is what a fitness lifestyle really is. And you can have it, all you need to do is embrace the fact that you need to step way outside your comfort zone, repeatedly, for a long time.

Give this episode a THOROUGH listen: there is some very valuable information in here that has changed the lives of many, and could change yours too.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

When to Use Fitness Supplements Oct 30, 2018

Protein protein, pre-workouts, branched chain amino acids, essential amino acids, fish oils, multivitamins, glutamine, carnitine, creatine, nitric oxide, thermogenic fat burners, BLAH BLAH BLAH!

So many fitness supplements!

How do you know what to take and when?

Chances are, you're in a situation where you don't need 90% of the fitness supplements available! Most of them are so specific for unique situations. The majority of people reading this only need 2-3 of them, and to spend more time eating correctly and training correctly.

In this episode, I dive into the supplements that I believe everyone needs (not the brand, the TYPE of supplement). I also dive into why we need these things, and what the benefits really are.

If you've had any confusion over supplements in the past regarding fitness and training development, this episode is a MUST!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Selfishness is Selflessness Oct 25, 2018

You probably understand the difference between selfishness and selflessness.

What you may not fully see, however, is how ONE of these things can directly lead to the other.

Take selfishness for example... in fitness, there's a funny thing that happens when you prioritize health and fitness in your own life that leads to pure and utter selflessness. It works like this:

The more selfish you are about your fitness and health, the more other people recognize that. As others recognize this, you end up leading and teaching them by example. This starts off very small at first but eventually blows up into a massive level of influence among your family, friends and colleagues.

Eventually, the more consistent you are with this, the more these people around you are affected positively. All because you took the time to be selfish about your own goals and ambitions, and sacrificed what you needed to in order to get there.

Inside this episode, I go way deeper into detail about this and describe some concepts that provide clarity on the entire picture of this "phenomenon".

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

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7 Benefits of Achieving Fitness Oct 23, 2018

There are MANY benefits to being fit, healthy and full of life. There are many benefits to experiencing a transformation. All of these benefits are typically physical as well as mental/emotional.

But if you dive deeper you'll see some benefits that are adopted as a result of achieving a true fitness lifestyle. This means building fitness habits, routines and consistent actions.

Some of these 7 benefits are:

You automatically become part of the 8% of the population that achieves their goals. Think that doesnt matter? Nope. Something happens subconsciously to us when we know we are part of a smaller, somewhat exclusive group. You also now have things in common with the other people in that 8%, and will attract those people, which is so incredibly powerful for long term sustainment.
Confidence.
You become an influential person to people in your life.
You attract better quality people into your life.
You have a constant feeling of accomplishment.
Life gets easier both Physically and Emotionally. You become more tolerant and resilient to everything.
You expand your own potential. You see what can be accomplished through hard work, dedication and a strategy. You then start to apply this to other areas of your life and watch the parallels create more success.

Give this a listen, tons of value inside!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Systemize Your Life Oct 18, 2018

What is Systemizing?

What is the difference between systemizing, a routine, repetition, scheduling, consistency and building habits?

They're all similar, but they are NOT all the same. They are all necessary for building long term fitness success BUT it's not worth overwhelming yourself - instead just focus on one at a time. In this case, we're focused on Systemizing.

Systemizing is what people use to create repeated activities that provide a KNOWN, consistent result over and over again. Without systems, you will learn that trying to keep up day in and day out by "rolling with it" or living "off the cuff", you will be unsuccessful. You will need systems if you want LONG TERM consistency. This includes systems for meal prepping, training programming, morning routines, evening routines, even time with your family (that's right!).

Give this a listen, tons of value inside!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

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Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

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The Main Benefit of Creating a Routine Oct 16, 2018

How are habits built? Is it something you just force yourself to do for 30 days and it's instantly ingrained in you? Is it something that can be taught in a weekend?

Two things about GOOD habits that most people INTUITIVELY know, but it's usually not obvious:

1) You can't teach good habits to someone, they have to be built internally

2) Good habits have to be built out of actual desire to be better

Habits are not built quickly, or easily. Likewise, habits are not broken quickly or easily. Once they're established, habits run your life when you "check out" or go on autopilot.

Here's the deal...if those habits that you've established are GOOD habits that exist to drive you to your goal, then your "check out" or "autopilot" modes just lead to more of the same: SUCCESS IN FITNESS.

Lots of gold in this one, listen twice if you need to, and take notes :)

Pass this along to that one friend in your life that NEEDS to hear the words.

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Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

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3 POWERFUL Fitness Success Habits Oct 11, 2018

There are many ways to build a set of hourly, daily or weekly habits to try and put yourself into a mode of consistent success and results. Likewise, there are many different habits that can help drive success.

So how do you know which habits are WORTH building?

Which habits will provide you consistent success?

Mostly, which habits are PRACTICAL enough to actually help you achieve something?

Inside this episode, I go over 3 POWERFUL fitness success habits that are small in time investment, but HUGE in what they offer for a return. None of them will take you any real significant amount of time, but if practiced daily, you will improve your mind and body in a way that you become an optimized MACHINE for success and results.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

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The 5 Core Values of Success Oct 09, 2018

What are core values? What does that even mean?

I define core values as the governing principles that define a person on a day-in/day-out basis.

When it comes to fitness, there are 5 core values that, if TRULY embraced, will make it impossible for them to fail in fitness. These 5 core values are:

Responsibility
Intensity and Energy
Having a Giving Mentality
Taking Action
Commitment

Inside this episode, I dive into each one of these and discuss what they all REALLY mean deep down and how they impact your overall fitness success now, in the near future and in the long-term future.

Pass this along to that one friend in your life that NEEDS to hear the words.

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Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

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Instagram: @gordon.light

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Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

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How to NOT Allow Negative Influences Into Your Life Oct 04, 2018

One of the hardest things about undergoing a fitness transformation and developing a health-based set of habits is dealing with the negativity that comes with it from other people.

One thing that most people have in common is that they have a hard time dealing with negative influences. It can be incredibly difficult to create good healthy routines and habits when people are constantly pouring their negative energy and perspectives on you.

In this episode, I talk about the easiest way to develop a mindset for what it is you truly want that will bring fulfillment and excitement to your life, and then creating a way to focus on that goal and NOT allow others to affect it.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

Connect with Gordon (and for coaching inquiries):

Instagram: @gordon.light

Facebook: @gordon.a.light

Mind Body Academy Application (my coaching academy): https://gordonlight.typeform.com/to/H2DDZc

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Is It Shallow to Want to Look Great? Oct 02, 2018

Is it shallow to want to look great?

Do you think YOU are shallow by wishing, or wanting, or desiring to look amazing?

I feel a good comparison to this topic is the thought that it's shallow to want, or desire, or feel the NEED to have wealth and money. Both of these things (the desire to look great and the desire to have wealth) are very controversial, with people in both camps of "YES that is shallow thinking" and "NO that is NOT shallow thinking".

Which camp are you in?

In this episode, I explore this question and provide my thoughts and perspective on it from both the standpoint of being an online/in-person fitness coach, personal trainer and someone who has once been obese and is no longer in that state.

I love you, thank you so much for listening and for your support. Give the episode a listen for more detailed content!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Join the Mind Body Community here: https://www.facebook.com/groups/2138351223055289/

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Support this show http://supporter.acast.com/strengthofbodyandmind.

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Stress and Anxiety Cannot Break You Sep 27, 2018

Stress and anxiety cannot break you. You will not be ruined as a result of excessive stress and anxiety.

In this episode, I open up about some things that happened to my family and I over the past few years that would have crippled my efforts had it been years earlier when these things happened. Instead, I found a way to push through and it was through mindfulness techniques, journaling, and finding my inner peace that allowed me to press forward.

This one is a little personal, I hope you enjoy it. There are many takeaways here if you are dealing with, or ever have dealt with stress, anxiety, depression, panic attacks, or related issues.

I love you, thank you so much for listening and for your support.

Give the episode a listen for more detailed content!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with Gordon (and for coaching inquiries):

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Support this show http://supporter.acast.com/strengthofbodyandmind.

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Optimizing Your Body for Fat Loss Sep 25, 2018

What is fat burning optimization? What does it take to burn calories? How do you get your body to burn more calories during the day when you AREN'T working out?

You achieve this by increasing your resting metabolic rate (RMR)!

How do you do this? Is it cardio? Is it weight lifting? Is it eating a certain way?

Here's a teaser - it's not cardio :)

Aside from the "HOW", here are some of the "WHY"' reasons to do this:

1) Cheat meals become something you can ACTUALLY do while staying fit

2) True flexible dieting is now possible

3) Mental satiety is fulfilled

4) You can have MORE FUN working out and training

5) LONG TERM SUCCESS IS ACHIEVED

Yes, when you can actually get yourself to a state of fat burning optimization, you will enjoy the process so much more and it will keep you so focused that you will want to achieve more and more and more. It's this feedback loop that allows you be hyper-successful that most people don't understand because they never achieve it. I promise you, if you can get there, you will see that it was WELL worth it.

Give the episode a listen for more detailed content!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with Gordon (and for coaching inquiries):

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Short Term Success Leads to Long Term Failure Sep 20, 2018

JOIN the MIND BODY COMMUNITY Facebook Group! It's free, and is an amazing community of like-minded fitness enthusiasts to hang out and discuss fitness and nutrition. I'll be in there almost every day bringing valuable content for all members to expand their mindset and knowledge on fitness.

Mind Body Community Facebook Group

The title says it all here - short term success leads to long term failure. Why? Because fitness doesn't work quickly. True fitness results are not immediate.

Short-cutting, bypassing the work, and trying to accelerate the process of changing your body and mindset is not immediate. If you're experiencing rapid results that seem too good to be true, chances are you're using a method that's unconventional and unhealthy (like a crash diet).

Listen to the episode, stop the shortcuts, and get to work using a process that is tried and true in order to build long lasting, sustained habits and routines within your fitness and health lifestyle.

Give the episode a listen for more detailed content!

Pass this along to that one friend in your life that NEEDS to hear the words.

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The Beginner's Guide to Fitness Pt. 3 Sep 18, 2018

This final piece of the Beginner's Guide to Fitness rounds out the 3-part series with an introduction to training concepts.

Unfortunately, training can't be taught 100% in a single podcast. With 10+ years of fitness experience and a good portion of those helping train and transform other people, it's pretty apparent at this point that training is a something that needs to be understood at a core level beyond just how to do the movement.

There are 5 topics covered in this episode relating to how I encourage a beginner think about fitness for the first time:

1) Use a "30 minutes per day AVERAGE" rule of thumb

2) Utilize "progressive overload" every 4-6 weeks

3) Avoid atrophy at all costs

4) Resistance training vs. cardio for fat loss

5) Neglecting body parts during training

Give the episode a listen for more detailed content!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

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The Beginner's Guide to Fitness Pt. 2 Sep 13, 2018

In this episode, we continue our introduction to fitness for beginners by exploring the very basics of fitness-based nutrition. The items covered in this are likely not what you have seen/read/heard in other introductory offerings, but they are VALUABLE and POWERFUL.

Gordon goes very in-depth on the following:

1) Intuitive Eating/Mindful Eating and WHY it doesn't work for people who are trying to undergo a transformation (even a small one)

2) Understanding basic function of calories in the body, and macro nutrients

3) The two supplements everyone should be taking for better overall, general health, including fitness lifestyles

This is part 2 of a 3-part series. Make sure you go back and listen to episode 47 if you haven't already!

Products mentioned in this podcast:

1st Phorm Micro Factor Multivitamin CLICK HERE

1st Phorm Phormula-1 Protein Powder CLICK HERE

Give the episode a listen for more detailed content!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

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The Beginners Guide to Fitness Pt. 1 Sep 11, 2018

So pumped to be bringing this 3 part series to you all!

In this 3 part series, Gordon will be diving into the critical things that people who are new to fitness NEED to know and become great at in order to be successful.

In each part of the 3-part series, we will be addressing one specific piece of what makes people successful. In this first part, we will be talking ALL about mindset. Included in mindset are these 5 sub-categories:

Setting the goal
Identifying the reason for the goal
Identifying the benefits of achieving that goal
Visualizing the goal
Accepting the goal

There's a TON of value here, especially if you are new to fitness OR you are returning to fitness from a long time off. I promise you, that if you adopt these 5 mindset characteristics, you will have an incredibly difficult time NOT reaching your goals and being able to sustain them.

Give the episode a listen for more detailed content!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

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The 5 Habits of People Who Are Successful in Fitness Sep 06, 2018

People who are successful in fitness all have a few things in common.

Yes, they work out a lot (mostly).

Yes, they care about their nutrition.

Yes, most of them have a fitness coach helping them craft the perfect strategy.

But, what most people don't know is that there are some other traits that set people who are successful in fitness APART from those who are unsuccessful.

The list, which we dive DEEP into within this episode is:

They are consistent in training AND nutrition
They do everything with purpose aka strategically
They put like-minded people around them, even remotely (coach, mastermind, etc)
They prioritize health and fitness because being selfish is selfless
They are patient and can wait out a bad day, week or month when motivation isn’t 100%

Give the episode a listen for more detailed content!

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

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Eating for Health vs. Eating for Weight Loss Sep 04, 2018

Eating for health or eating for weight loss?

Are they always necessarily the same thing?

Nope!

In this episode, Gordon dives into the difference between understanding macronutrition and micronutrition, their differences, and why they are NOT necessarily both relevant for weight loss. A lot of people think substituting their fast food and pizza with a ton of bananas, pineapple, whole grain bread, cage free eggs, almonds, etc, is going to lead directly to weight loss.

While this is a good move for "health" reasons, it's not going to be the thing that gets you weight loss results.

You need to understand macros, how the body works, and not go all in on something like Intuitive Eating or Mindful Eating UNTIL you understand the body and how it works with macros.

Pass this along to that one friend in your life that NEEDS to hear the words.

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Truly Understanding a Fitness Strategy Aug 30, 2018

Strategy means "a plan of action or policy designed to achieve a major or overall aim".

Let that sink in.

What is YOUR overall aim?

In this episode, Gordon talks about how that overall aim is the most important piece to figure out and identify, well before you even start working out and planning out your nutrition. Without the proper goal specified, you will never get there through mindlessly training and eating what you believe to be appropriate.

"Strategy" means to do things with intent. Truly understanding that strategy will ensure you always train with purpose.

Pass this along to that one friend in your life that NEEDS to hear the words.

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The #1 Reason You Aren't Making Progress Aug 28, 2018

You go to the gym several times a week.

You try to eat right.

Yet, you aren't making any progress and you don't know why.

It's frustrating as hell.

Inside this episode, Gordon dives into the #1 reason most people aren't making any progress with their fitness. Despite having major success over time in the past, there's a key element as to why that major success has now led you to a point where you are making little or no progress.

Some key topics discussed:

1) Progressive Overloading

2) Atrophy

3) The Simple Formula of Fitness

4) Importance of a Fitness Coach

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

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Facebook: @gordon.light.9 // @sobam_gear_co

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The State of Your Body is The State of Your Life Aug 23, 2018

Simply put, the state of your body is directly reflected in the state of your life.

Want to know the secret to "having it all" ?

It's not winning the lottery. It's not finding the one partner to solve it all for you. It's not getting the dream job.

The secret is this:

Looking and feeling amazing, mentally and physically.

That's it!

But how? And what does that even mean? Give the podcast a listen and you'll hear all the details behind what goes into a true transformation, and what life looks like when you come out the other side.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

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Facebook: @gordon.light.9 // @sobam_gear_co

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Joint Health and Omega Fatty Acids Aug 21, 2018

Supplements mentioned in this podcast: 1st Phorm Full Mega Fish Oil

Pass this along to that one friend in your life that NEEDS to hear the words.

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Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

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Are You Overthinking Fitness and Nutrition? Aug 16, 2018

The title says it all - are you overthinking your fitness and nutrition?

Do you hit a plateau and instead of trying to grind through it, you digest as much information by as many influencers as possible until you realize that you haven't actually done anything to fix the problem?

Do you, or anyone you know, spend way too much time trying to learn and understand what the best superfood, diet, supplement, or organic product is?

Or better yet, do you hit a workout wall and instead of working out harder/smarter/faster, you over-analyze different methods of working out that claim something ridiculous like "put on 10 lbs of muscle in 2 weeks using this workout"?

Way too many people (myself included, in the past) spend way too much time getting stuck in 'paralysis by analysis' when it comes to fitness and nutrition. When something isn't working, or isn't working fast enough, we often are quick to make adjustments and changes over and over and over until we realize that we've gotten nowhere.

Everyone hits ruts.

Everyone gets stuck.

Everyone has to overcome the same obstacles.

Stop thinking, and start doing. It's the only way you'll progress past them and actually be successful in your fitness journey.

Pass this along to that one friend in your life that NEEDS to hear the words.

Rate, review and subscribe in iTunes if you got value out of this episode.

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Support this show http://supporter.acast.com/strengthofbodyandmind.

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How Important is Post Workout Nutrition Anyway? Aug 14, 2018

Do you pay much attention to your post workout nutrition?

Do you find yourself just eating whatever's available after your workout, or nothing at all?

Lastly, have you ever wondered if it's even important to eat specific types of nutrients after your workout or if all of that is a myth?

Let me answer that last one real quick: YES, post workout nutrition is critically important!

This episode dives deep into each of these topics! We spend time getting into what happens in the body during your training, and what happens in your body AFTER training. This will provide the insight you'll need to understand what is so important about post-workout nutrition.

The main two takeaways you will get out of this episode are:

1) What specifically to take post-workout in order to replenish glycogen stores AND stimulate protein synthesis as fast as possible

2) What happens if/when you DON'T replenish those nutrients within your post-workout anabolic window, and why it's a bad idea to skip out on proper nutrition during this time

Some products (and links to buy) mentioned in this episode:

1st Phorm Phormula-1 Isolate Whey Protein Powder

1st Phorm Ignition Post Workout Carbohydrate Powder

If you got value out of this episode, pass this along to a like-minded friend and don't forget to rate, review and subscribe in iTunes!

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

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Facebook: @gordon.light.9 // @sobam_gear_co

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Fitness Is an Obligation Aug 09, 2018

Fitness is an obligation, not an option.

Prioritizing health and fitness is THE ultimate self-less move.

How? Because the more selfish you are about prioritizing health, fitness, strength and vitality, you are creating a vibe that other people are going to pick up on. Not today, not in a month, but over time you will be creating an impact that cannot be undone.

You are becoming a role model, an influence, and someone that others will aspire to be like.

You will be the person that your kids will look up to EVEN MORE, because you are prioritizing something that is an extreme long-term play. They will recognize that over the length of their life you've always been a consistent, hard working person that prioritizes your health. As a result, they will prioritize their health.

Listen to the episode and get ready to get some extreme value!

As always, share with a like-minded friend and if you DID get value out of this episode please rate, subscribe and leave me a review on iTunes!

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

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3 Steps to Begin Intermittent Fasting Aug 07, 2018

You've heard about intermittent fasting before, especially if you've listened to this podcast in the past.

But have you ever wondered how you actually start intermittent fasting?

Is it something you can just go all in on, all at once?

To that I always tell people NO. It's something that is much easier to incorporate if done gradually over time.

So how do you "gradually" incorporate intermittent fasting?

I've broken it down into 3 steps, all of which are very simple, and in this podcast we go DEEP into each one. But the high level over view of these 3 steps are:

Skip breakfast and consume nothing but water, black coffee, or other near-zero calorie beverages for the first 4-6 hours of the day. One caveat to this is, of course, if you train in the morning you still HAVE to have that post-workout carb and protein. Aside from that, try to keep it zero calorie all the way to that first meal.
Resist snacking in between meals. You don't need to snack between that first and second meal, but if you feel like you really can't make it, then go for something extremely low in calorie that will also satiate you (greens, water, 1-2 rice cakes)
Plan your meals so that you eat right up to the closing of your fasting window. This will allow you to stay full well after your eating window closes.

Check out the episode, I know you'll get a ton of value out of it if you are at all interested in intermittent fasting.

As always, share with a like-minded friend and if you DID get value out of this episode please rate, subscribe and leave me a review on iTunes!

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Dealing with Toxic People In Your Life Aug 02, 2018

How do you deal with toxic people in your life surrounding your fitness ambitions?

What even ARE toxic people?

A toxic person is someone in your life (friend, coworker, family member, etc) that realizes that you are making moves towards a fitness goal, and instead of being supportive and getting behind you, they pour all of their negative energy on you to try and hold you back.

Ever notice sometimes how people do this? They give you a bunch of shit for trying to do good, healthy, positive things for your body?

They don't necessarily mean to do it. This comes from a place of insecurity and lack of self-worth.

What you're experiencing is them pouring out their emotional dissatisfaction with themselves and their life choices. But, regardless of the reason, it's still a problem because it can affect you and your ambitions.

So how do you deal with it?

In this episode, I talk about the importance of creating the right circle of people in order to have the most positive influences and impact on your life on a daily basis. I also talk about what it really takes to cut someone out of your life who is injecting negative energy, and how that is really the only move if you want to actually achieve your fitness goals.

Listen, share and don't forget to subscribe and rate the podcast on iTunes if you got value out of it!

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Redefining Transformations with Dan Holguin Jul 31, 2018

What does transformation mean to you?

Do you need to lose a certain amount of weight in order to be considered someone who has gone through a transformation?

If so, what is that number, 50 lbs? 75 lbs? 100 lbs? More?

In this episode, I've brought on one of my favorite people in the health and fitness industry, Dan Holguin.

Dan is a fitness and mindset coach and founder of the High Performance Health Academy, an online school dedicated to helping high performers master their bodies so they can create their biggest impact on this world.

Over 4 years, Dan has coached people to losing over a ton of weight. Literally, over 2000 pounds in 4 years! This has contributed to Dan being voted Montana's Fitness Coach of the Year 4 years in a row.

He also speaks and has been featured on NBC, MTV and The Discovery Channel, including being a competitor in the American Ninja Warrior.

He is truly an inspiring and motivating individual, and it shows in this episode. Dan drops TONS of very powerful information, both practical and higher level mindset-based.

Get your pen ready, because Dan will walk you through some very useful steps that can literally be followed to a "T" to get you on your way to achieving YOUR transformation.

As always, share this episode with a like-minded friend that needs to hear the words, and don't forget to rate and subscribe on iTunes if you got value out of this podcast!

Connect with Dan Holguin:

Facebook (https://www.facebook.com/thee.Dan.Holguin)

Instagram: (@danholguin)

Fitness Coaching (https://www.danholguinfitness.com/coaching/)

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Support this show http://supporter.acast.com/strengthofbodyandmind.

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How to Deal with Frustrating Fitness Plateaus Jul 26, 2018

Fitness plateaus SUCK. We all experience them, and they're ALWAYS discouraging.

Whether your objective is to lose weight, put on muscle, increase your PR, get a faster mile, etc., you will eventually hit a plateau.

What is a plateau exactly? It's a period of time when you seem to stay completely stagnant. No progression, no regression, just a completely steady state.

This might sound fine on paper, but when you've been making progress every week and then all of the sudden you're stuck, it can feel like the end of the world.

There are 3 things that I remind myself of when this happens, and it ALWAYS provides me with the capability of pushing through that plateau. These are:

Reminding myself of the 4 truths of developing the right fitness mindset (check out episode 32 for more details on this)
Compare myself to no one EXCEPT myself from yesterday
As long as my intent is correct, I can be assured that I am making progress

That's it. Simple. Not necessarily easy.

Follow these 3 things for a short period of time and I have a feeling you will be able to capitalize on the power there :)

Check out episode 32 for more details on the 4 Truths of developing the right mindset for fitness.

As always, share this with a like-minded friend and don't forget to rate and subscribe in iTunes.

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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5 Important Points About Hydration Jul 24, 2018

Chances are you're already aware that our bodies are mostly all water.

Just in case you DIDN'T know - your body is somewhere around 60% water. This is slightly lower for women, around 55% due to extra fat storage.

But what does this mean? If we cut open our bodies does water come rushing out? Of course not. This whole thing about our bodies being 60% water is at the cellular level. Water is in our cells and helps do ALL kinds of things for us (which are all positive benefits).

In this episode, I go over 5 very important points about hydration. My main objective is to get you to understand the biggest benefits of drinking more water, how much you SHOULD be drinking and why.

The 5 points discussed are:

How often are we actually dehydrated? What does that mean? How does thirst play a role?
How the intake of water, and keeping that 60% number maintained really helps us achieve efficiency. What does this mean?
How the body's RMR (resting metabolic rate) is affected by maintaining hydration
How gym/workout/athletic performance is affected by maintaining hydration.
My favorite - MINDSET! How hydration affects the mood and perspective.

This one can be a real game changer if you're not taking hydration seriously. It could literally be the missing link between where you're at with your fitness goals and where you want to be.

Give it a listen and, as usual, if you got value out of this PLEASE let a review on iTunes and don't forget to rate and subscribe :)

Lastly, throw this episode over to a like-minded friend and have them check it out. Nothing shows more appreciation than helping educate someone on living a better, longer, healthier life.

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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The 4 Truths About Creating the Right Mindset for Fitness Goals Jul 19, 2018

Many people who are successful in fitness have different ways to get motivated or inspired, but one thing is true: they are able to build inspiration from within. They are able to find a source to help start the fire and get the engine going, but once it's going, it's self-sustaining for a long time.

Getting that fire started isn't easy. Just like a real fire, it takes oxygen, a spark, a dry enough environment, and then it needs to be fed once it's burning.

For us, especially with something as never-ending and (at times) difficult, like fitness, inspiration can be very challenging to build. Even when we get started, we can lose inspiration and motivating techniques can lose their potential to continue to deliver results.

How do we fight this? The 4 truths.

What are these 4 truths?

I developed these over time, as a natural byproduct of studying myself and the things that de-railed me over time through my fitness journey. I've found that if you do and follow all of these principles every single day, you will win. They are:

Understanding that results are process driven
Patience is the most undervalued asset
Consistency is the second most undervalued asset
Everything needs to be done with purpose

Give the podcast a listen to hear how I break these down and how to incorporate each of them into your daily life.

You want to win? Follow the 4 truths.

Share this with a like-minded friend who needs to hear these words and understand at a deeper level how someone like myself utilizes these principles daily in order to continue to be successful.

And don't forget to rate and subscribe to the podcast in iTunes!

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Intermittent Fasting for Beginners Jul 17, 2018

This episode is going to be a complete education in intermittent fasting for those who have never heard of OR are new to intermittent fasting.

Within the episode, I dive into 3 main areas:

1) What IS intermittent fasting?

2) The 3 most common ways people execute intermittent fasting (there is more than 1 correct way!)

3) The difference between eating for growth/development/goals vs. eating for pleasure/survival

You might be wondering what #3 has to do with anything!

Well, when you begin intermittent fasting, your "eating window" is smaller throughout the day than before. Due to this, what you consume has to be planned/strategized and given some thought before hand. If you eat purely based on survival and for pleasure (taste), you will likely be WAY off on your macros on a consistent basis, which will make intermittent fasting very difficult, and almost impossible.

What's the main takeaway here? Eat with purpose! Just like we train with purpose, we also eat with purpose.

And by the way, you can eat purposefully to hit macros AND also give in to some of those cravings (or just simply eat things you love). This is called flexible eating, and it is very possible when intermittent fasting.

Give this episode a listen and learn the strategies that I use (and many others) to continue to stay lean and cut all year round while continuing to build strength and muscle...ALL while eating the things I love!

If you haven't already, subscribe and rate the podcast on iTunes and as always, share with a like-minded friend.

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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How to Immediately Start Building Confidence Jul 12, 2018

How confident are you?

Do you struggle at all having conversations or social engagement with other people?

Do you struggle with taking on new things and owning them, such as getting your fitness under control and/or taking it to the next level?

Inside this episode, I talk about this and other issues relating to confidence and self-belief, and also one quick way to start dealing with it. There is a tactic that I have used many times to build my confidence and help others build their confidence. The best part is, it costs nothing! Also, it can be done today in less than 1 minute, and IT WORKS!

We are social creatures at heart, whether you're an introvert or extrovert. Human beings thrive on community and socializing, even if it's just a little bit. Becoming adept in your ability to do this will be hugely beneficial towards your goals in fitness AND all other aspects of your life.

Have a listen to this episode, and don't forget to share with a like-minded friend.

Also, if you have gotten value out of this podcast PLEASE head over to iTunes and leave me a rating and review. This would mean the absolute world to me.

Connect with Gordon:

Instagram: @gordon.light // @sobamgearco

Twitter: @gordonalight

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Why Protein Is So Important! Jul 10, 2018

Ever wonder WHY protein is supposedly SO important for our bodies?

We hear it all the time, especially from people in the bodybuilding industry. "Eat this much protein per pound of bodyweight every day or ELSE!".

Some of these people are right, some are not, but one thing is for sure...protein is a confusing topic and most people just need a little information to better understand the subject.

In this episode, I break down what happens in your body when you eat protein, from a muscle building perspective. I make every effort to present this information in a way that is both scientific and educational WITHOUT sounding too much like a biology lecture. The focus is purely on consumption of dietary protein in order to stimulate protein synthesis and essential amino acid availability at a cellular level.

The main thing to always remember when it comes to protein and muscles is:

Amino Acids are the building blocks of Proteins, and Proteins are the building blocks of muscle mass.

If you can remember that, you're in good shape.Everything else is just filling the gaps and nuances of how it all works discretely.

If you got education, information and/or value out of this podcast episode, please share it with a like minded friend and leave it a review on iTunes!

Thank you so much for listening, and don't forget to subscribe!

Twitter: @gordonalight

Instagram: @gordon.light // @sobamgearco

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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The Main Reason People Fail at Reaching Their Fitness Goals Jul 05, 2018

Do you know the main reason people can never make that jump from being unhealthy to healthy? From being unfit to fit? From being obese to not obese? From having no muscle to having muscle?

It's not because they don't have work ethic.

It's not because they don't have the ability to be dedicated.

It's not because they are unable to make sacrifices to get there.

The reason is because they are unable to firmly understand this one principle: uncommon and non-typical results require uncommon and non-typical actions.

If you want uncommon results such as: a fitness model physique, a six pack, a defined body, defined and toned muscles, next level athleticism, etc. then you have to become a practitioner of uncommon lifestyle habits. Let's face it, having any of those goals is NOT common or typical, it is earned through the process of committing to a lifestyle of uncommon actions and habits.

Stop doing what your friends, family and coworkers are doing, or you will end up with the same results that they are getting.

If you aren't where you want to be in fitness and health, this episode is for you! Listen, take notes, listen twice if you need to. This is the exact epiphany that I had when I went from being ~80 LBs overweight to transforming my body (and mind!).

Don't forget to share with a like-minded friend, and of course rate and review on iTunes! That helps us reach and educate more people!

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light // @sobamgearco

Snapchat: @gordonlight

Facebook: @gordon.light.9 // @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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3 KEY Tips for Growing Muscle Jul 03, 2018

Do you want to grow muscle? Of course you do, we all do. Growing muscle (even a little bit) means we are burning fat and building our bodies into stronger, healthier and more capable entities. That is something that would benefit literally everyone!

How do you build more muscle? What are the main things people do wrong when building muscle? We dive into these topics in this episode, including my 3 KEY tips for maximizing muscle growth. These aren't "high in the sky" tips, either. These are 3 real, actionable, and practical tips that WILL drive muscle growth and development.

What will you need to get started with implementing these? Nothing. No added cost. No expensive program. No fancy equipment. Just a shift in focus and the actions taken daily.

This is a good one, tons of value inside, so strap in and listen up!

And don't forget to share with a like-minded friend, and of course rate and review on iTunes! That helps us reach and educate more people!

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light

Instagram: @sobamgearco

Snapchat: @gordonlight

Facebook: @sobam_gear_co //

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Do You Deserve To Be Fit? Jun 28, 2018

Do you deserve to be fit?

I've thought a lot about people 'deserving' things lately. The truth is, I don't think anyone actually deserves anything for no reason - things need to be earned.

One of the problems with fitness is that a lot of people look at it with a negative light, mainly out of insecurity. I've heard people tell me it's not fair, they deserve to be fit, or that they think it's "stupid and a waste of time", while simultaneously admitting feeling down about how they look and feel, physically and mentally.

Being fit isn't easy, which is why so few people actually get there. Staying fit is even harder. And, we are always fighting the clock because as we age, it gets harder.

If more people respected the difficulty and sacrifice that goes into a transformation and becoming fit, they would understand, at a deeper level, how undergoing that can be life-changing on MANY levels, all for the better.

If you're out of shape, and all of your actions map to staying that way, then no, you don't deserve to be fit. You do, however, deserve the opportunity to be fit.

Listen to the episode to get a deeper dive into all of these categories.

And don't forget to share with a like-minded friend, and of course rate and review on iTunes! That helps us reach and educate more people!

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light

Instagram: @sobamgearco

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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How to Pick a Workout Style that Works For You Jun 26, 2018

What workout style works for you?

If you don't know, then you are in the majority!

Before picking a workout style, it's important to first pick a goal. In this episode, we dive into picking the right type of goal. We also spend some time talking about making sure you're 100% a believer in that goal, and you are all in.

No workout style is ever going to be truly successful if it doesn't get you the results you want, and if you don't know what those results are (because you didn't set a goal), then just blindly working out with no intention is going to lead you no where.

Don't get it twisted - exercise is always good. However, people always have a goal in mind, whether they know what it is or not. Exercising without purpose has a very low probability of actually getting desired results, and therefore it's definitely worth while spending the time to really figure out that goal.

I truly do believe that MOST people could achieve the body they want and feel amazing about themselves if they followed this simple strategy in the gym:

Train half like a bodybuilder, half like a powerlifter
Perform a combination of HIIT and LISS cardio
Perform some supplementary/accessory work (such as with cables, lighter weights, etc)

Why do I think that simple strategy works for 90%+ of people? The reason is because 90%+ of people care more about looking good naked than anything else. With that being the goal, weight training and cardio will get the results.

Listen to the episode to get a deeper dive into all of these categories.

And don't forget to share with a like-minded friend, and of course rate and review on iTunes! That helps us reach and educate more people!

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light

Instagram: @sobamgearco

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Why Putting Your Goals Out There Is Smart Jun 21, 2018

We all have goals, some big, some small.

Some of us actually achieve our goals, and others don't.

Why is that? Is it because there is some secret winning DNA in some people, and losing DNA in others?

No.

There are a lot of things that successful people do differently, but one major reason they win is because they are willing to do one main thing: plant a flag in the ground and declare that they will be successful no matter what.

They are able to create accountability for themselves by telling everyone, everywhere, all day, every day that they will be successful. They make the idea of defeating that goal a form of oxygen, so they literally cannot live without pursuing it with ferocity.

Successful people aren't special, they're just hungrier than others. One of the ways they stay hungry is by being accountable to everyone, everywhere.

If you need to lose 100 lbs, there are things you need to practice to do that - tactics, and philosophy. The philosophy is the lifestyle. It is the oxygen that I mentioned earlier. The philosophy is domination or nothing. Zero options.

The tactics are the tactics: curls, squats, cardio, eat properly. Etc.

Make yourself accountable - make your claims loud and proud. This will guarantee provide you a much higher chance of success if you feel like you're in debt to the entire world.

Try it, I promise you won't regret it :)

If you listened to the episode, go ahead and make a post and tag me on Instagram @gordon.light or on Twitter @gordonalight - I would love to connect with you!

Or get in touch with me any other way:

Twitter: @gordonalight

Instagram: @gordon.light

Instagram: @sobamgearco

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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The Core Explained (and Why YOU Can't See Your Abs) Jun 19, 2018

The Core:

Why is the core so important?

Why do we care so much about a 6 pack?

Why do some people do a million crunches and never see abs?

Why do people say abs are made in the kitchen?

Why cant most people see their abs?

How do we build our abs to be stronger, more visible, and how it affects the rest of our performance in LIFE in and out of the gym?

In this episode, I dive into each of these things and really dissect what it takes to build abs and WHY everyone should build their ab/core strength and size.

Not only that, I explain exactly how to build up your abs AND make them pop for a full, muscular, toned look (while also being practical simply by having a stronger core).

We also get into the ab muscle anatomy, which is essentially comprised of 4 parts:

1) Rectus Abdominis

2) Internal Obliques

3) External Obliques

4) Transverse Abdominis

What are these? Where are they on the body? How do they differ and which ones are more important to train?

Check out the episode to get a better understanding of the body's core and how its utilized on a daily basis.

If you listened to the episode, go ahead and make a post and tag me on Instagram @gordon.light or on Twitter @gordonalight - I would love to connect with you!

Or get in touch with me any other way:

Twitter: @gordonalight

Instagram: @gordon.light

Instagram: @sobamgearco

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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5 Foods That People Think Are Bad, But AREN'T Jun 14, 2018

In this episode, we dive into 5 consumable foods that people OFTEN tell me are bad, but they do so without having ANY data or supporting information.

These people are headline readers, blog title scanners, and surround themselves with information-spewing individuals that don't always have their facts straight. All this leads to is a viral contagion of bad information and opinions/beliefs that aren't based on facts.

Dive in and listen to the 5 things that Gordon hears the most about through his interactions with people in the fitness space.

Bottom line: do your research. This episode can be a piece of your research spectrum, but the best thing you can do if you're questioning a food or product is to do your own research and develop your own opinion based on FACTS or from people who have experience (like me, or a credible nutritionist)

Please listen, share with a like-minded friend and of course, if you DID get value out of this episode drop me a rating and review in iTunes.

Thanks for checking it out!

Twitter: @gordonalight

Instagram: @gordon.light

Instagram: @sobamgearco

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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What Are Compound Lifts and Why Are They Important? Jun 12, 2018

What are compound lifts and why are they so important?

In general, a compound lift is a type of lift that utilizes more than one joint and more than one muscle group. Think of a squat and how that exercise requires the knees and hip flexors to go through a wide range of motion in order to perform the lift correctly. This activates both joints, and supporting muscle groups within, above and below each of those joints (calves all the way up through the core).

An isolation exercise is the opposite of a compound lift. Isolation exercises exist to isolate a muscle group as much as possible, as well as limit the body's range of motion to a single joint. Think of a bicep curl and how your elbow is the only joint that really becomes active throughout that exercise. This allows for the athlete to put a tremendous amount of the load directly on that muscle group in order to build it and develop strength, size and density.

Which of these is better? Personally, I think compound lifts are the gateway to the body that most people are after. I also think that isolation exercises typically lead people to complacency. Historically, I've found that people new to fitness adapt to a routine (weight, reps, exercises, etc) when focusing on a isolation-based routine. This doesn't happen in all cases, of course, but it's more common than those who take on compound lifts and understand the "progressive overload" type of training.

If you're new to compound lifts, or weightlifting at all, this episode will be very valuable to you.

Please listen, share with a like-minded friend and of course, if you DID get value out of this episode drop me a rating and review in iTunes.

Thanks for checking it out!

Twitter: @gordonalight

Instagram: @gordon.light

Instagram: @sobamgearco

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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How to Dominate When You're Down Jun 07, 2018

How is it that some people seem to NEVER get down on themselves? How is it that they ALWAYS seem to be motivated and fired up?

For some reason they seem to be 100% driven, motivated and focused at any given time.

The reason it seems this way is NOT because they never get down or demotivated, it's because they know exactly how to deal with it.

Everyone - literally, EVERYONE gets down, or loses their focus and drive. Regarding fitness and nutrition, this means falling off of their diet or nutrition plan, and potentially missing gym sessions. Again, this happens to EVERYONE.

The reason that some people appear to never experience this from afar is because they've been able to experience this so many times over a long period of time that they understand how to deal with it. They understand the feeling when it is creeping up, and understand how to navigate through it.

Staying fit and keeping nutrition clean and healthy is not easy. If it was easy, everyone would do it. The reason there are so many obese and out of shape people isn't because they want to be in those positions, it's because they are too lazy to put in the work in those areas of their life.

Your job as the owner and maintenance crew of YOUR body is not to try and avoid this scenario altogether, because that is impossible. Instead, it's to remind yourself repeatedly that you will experience this at one point, but to also know that it is temporary.

If you go through your life, especially the health side of things, with the thought in the back of your mind that you could wake up tomorrow and not feel absolutely stoked to eat well and work out, it makes dealing with that so much easier. This is not easy to do, but it's THE way to deal with it and get back on track as fast as possible to continue dominating.

The reality is, it's your responsibility to do whatever you have to do to bring back that focus and drive. The people who can do that are the people who end up winning and dominating. The best part is, that can be you, or any of us.

Have a listen, and if you got value out of this episode then please share with a link-minded friend AND rate/review us on iTunes!

Connect with me on social:

Twitter: @gordonalight

Instagram: @gordon.light

Instagram: @sobamgearco

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: sobampodcast.com // gordonalight.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Total Body Training vs. Split Training Jun 05, 2018

I have LONG been a student of learning the pros, cons, ups and downs of total body training vs. split training.

I've studied both. I've tested both on myself. I've tested both on other people I've discussed (at length) this topic with others going back over the past 14 years. The main punchline is that your goal, your ambition, and your expected outcomes MATTER to what you decide to do. It's incredibly important that you are thoughtful and specific about how you approach training.

This episode is JAMMED with info on what makes these two training approaches different, and how (and when) to utilize each of them.

Inside the episode I talk about 3 different weightlifting scenarios that I would use given 3 specific individuals with uniquely different "weak link" muscle groups. These are shown below:

Example 1 (Legs and triceps are the weak links for this person):

-Day 1: quads, hamstrings, calves, glutes

-Day 2: chest+triceps

-Day 3: back+biceps

-Day 4: shoulders+triceps

-Day 5: rest/cardio

-Day 6: quads, hamstrings, calves, glutes

-Day 7: chest+triceps

-Day 8: back

-Day 9: quads, hamstrings, calves, glutes

-Day 10: biceps+delts

-Day 11: rest/cardio

Repeat

Example 2 (Shoulders and chest are the weak link):

-Day 1: shoulders+triceps

-Day 2: back

-Day 3: chest + biceps

-Day 4: quads, hamstrings, calves, glutes

-Day 5: rest/cardio

-Day 6: chest+triceps

-Day 7: back+biceps

-Day 8: chest+abs

-Day 9: shoulders

-Day 10: quads, hamstrings, calves, glutes

-Day 11: rest/cardio

Example 3 (Arms are the weak link):

-Day 1: back + biceps

-Day 2: quads, hamstrings, calves, glutes

-Day 3: chest + triceps

-Day 4: shoulders + abs

-Day 5: rest/cardio

-Day 6: biceps + triceps ULTRA HYP day

-Day 7: quads, hamstrings, calves, glutes

-Day 8: back + biceps

-Day 9: chest + triceps

-Day 10: shoulders

-Day 11: rest/cardio

My main takeaway is that I believe weightlifting is going to typically be your best friend for aesthetics and physique, especially when it's done in a split-workout approach. I did NOT break down exercise routines for total body workouts...but don't worry, it'll come eventually :)

Thank you for listening! If you dig the content, please leave me a review and rating in iTunes. And of course, as always, please share with a like-minded friend.

Twitter: @gordonalight

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Website: sobampodcast.com // gordonalight.com

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Get Out of Your Own Head May 31, 2018

Do you ever get stuck in your own head?

This occurs when people are grinding along with something, day in and day out, and then all of the sudden they hit a wall for what seems like no reason.

All of their drive, energy and forward progress seems to come to halt.

For most people, this hits us hardest on the mental side of things...meaning, when we experience this sudden drop in drive and focus, we tend to create a lazy, lethargic, and slow moving mindset.

Why?

It's human nature. It's just what happens. As a whole, we were meant to be inquisitive and curious of our situations, especially during times of consistency where patterns and habits begin to occur. This inquisitiveness and curiosity is what drives us to begin questioning things in our lives.

This isn't a bad thing, in fact, it's the opposite.

The unfortunate thing is that most of us don't know how to handle when our bodies and minds begin questioning our daily grind and consistent nature of doing things. This causes us to get off course, and often times for extended periods of time.

It's those who are able to course-correct and get back on track who ultimately end up reaching their goals.

If you find yourself losing steam, even though you've been killing it for a while consistently, day in and day out, just remember that you aren't the only person that experiences this. Also keep in mind that getting yourself BACK on track is what will separate you from everyone else that never achieves what they set out to achieve.

Are you looking to be successful and win? Or are you looking to run the same rat race as everyone else, and continuously getting so off track that you never achieve your fitness, health and nutrition goals?

The choice is yours - it just requires getting out of your own head.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

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Website: http://sobampodcast.com

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Weight Training vs. Cardio Training May 29, 2018

Ah, the age-old debate of weight training vs. cardio.

Truthfully, I believe this should not be a debate. While similar, these are two very different methods of exercise which map to very different objectives. Because of this, it's important to be thoughtful about how you're training, and deploying your strategy in a way that links to your main desired objective or goal.

Minute for minute, cardio burns more calories than weightlifting. However, weight training will increase resting metabolism in a way that cardio does not

Weight training provides muscle mass growth, which equates to strength gain. Since muscle and strength are functions of eachother, the more you build, the stronger you become. The stronger you become, the better and more effective you become when weight training. The results of this combination are substantially better resting metabolic rates, a fuller and more defined aesthetic, and an easier every day life due to increased strength.

If you're wondering whether you should be performing cardio or weight training as a major component in your training program... the real answer should be both.

There are few cases when one dominates exclusively over the other. In these cases, it's usually due to a very specific athletic objective. For those of us who are NOT playing D1 college sports (or something similar), our best bet to get the body, energy, flexibility, aesthetics, speed and health that we want, we're going to have to put in both weight training AND cardio work.

Inside you'll hear many benefits and cons to exclusively performing one training method or the other, as well as some sample workouts for ways to incorporate both methods of training targeted towards very specific goals.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

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Being Comfortable In Your Own Skin May 24, 2018

Are you TRULY comfortable in your own skin?

Unfortunately, this is the thing that keeps most people BACK from achieving their fitness goal.

That's right, it seems opposite, but it's the truth.

People are so uncomfortable in their own skin, that instead of becoming empowered to get more fit, stronger, lose weight, gain weight, etc., they end up in a situation where it's more comfortable for them to hide than to go look awkward working out in front of other, more fit people.

I don't EVER cater to the mentality of "everyone is special, everyone deserves to win" - but I do know this: our bodies are ALL unique. My body is mine, your body is yours. All the flaws, all the imperfections, all the wrinkles, all the hair, all freckles, all the lines.....they are unique to that body.

That is powerful, and people need to spend an extra few minutes here and there understanding and respecting the body.

Take an extra few minutes looking at yourself sometime. Stand in the mirror, naked. Look at the details. Move your arms, watch how your body changes and reacts when you move. Through this, you can actually develop a respect and appreciation for your body. Not to mention, some comfort with it being the way that it is.

When you truly appreciate the body you have, and all of its capabilities and unique features, you WILL become more comfortable with it. Then (and this is the best part), once you become more comfortable with it, you will be able to apply a fitness routine and nutrition plan much more easily. Every little change that takes place you will notice because you will have a better understanding of your body.

It all starts with learning to love your body and being comfortable in your own skin.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

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Website: http://sobampodcast.com

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What is Bodyfat and How Much is Too Much? May 22, 2018

Have you ever wondered what bodyfat really is?

Ever wonder how its truly measured, what your bodyfat percentage really is and what that tells you about your health?

In this episode, we dive into bodyfat. We discuss the pro's and con's of bodyfat, what TYPE of bodyfat makes us look fat (not lean/cut/shredded), what happens in our bodies to create fat AND how it gets burned, and also how to melt away fat in order to get the lean look that most of us are after.

We also talk in detail about what is considered "normal" for bodyfat percentages for both men AND women, and what it means if you are above or below these typical BF ranges.

Ever wanted to look lean and cut? We also talk about what type of bodyfat percentages you will likely need to achieve in order to get more lean to create muscle definition.

There's a lot more content inside the episode, all about bodyfat! This applies to all the serious fitness enthusiasts AND the new guys that are just getting started.

This content is very valuable - have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

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How to Stay Focused When You Lose Focus May 17, 2018

Do you ever lose focus, drive and motivation?

Its a trick question, because EVERYONE loses focus at some point or another. Even the most ambitious, hungry and passionate people become unfocused at some point or another.

Its those that can continue to push when they aren't fully engaged, and also find a way to become fully engaged again, that end up winning.

The best part: we all have this inside of us. We all can make sure that we operate at a high level even when we don't feel like it. We all can make sure that we can return to the state of mind needed to feel driven, motivated and focused when we become derailed.

One major piece of what it takes to do this is putting the right people around you, day in and day out. Energy, vibes, whatever...it's real. You put like-minded people around you that are focused on being fit, eating well, and not living a sedentary life will cause you to change your tune to the point where you are operating with a lot of the same characteristics.

There's more to it than putting the right people around you, but that is definitely THE best place to start and by far the most important piece to this.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light

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Developing a Healthy Relationship with Food May 15, 2018

What's your relationship with food look like?

If you're looking to make a major transformation, chances are, your relationship isn't great.

On the flip side, however, if you have already gone through a transformation, there's a high likelihood that you could also have a bad relationship with food.

What the hell is a bad relationship with food? It's when suffer from major internal conflict over the act of eating. For some people, this is an issue with eating too much of something, and for others, it is an issue of not eating enough.

As discussed in the podcast, here's a list that does a decent job of breaking down 5 of the most common types/reasons behind bad relationships with food:

People with an obsession around undereating
People with an obsession around overeating
People with an extreme focus on ingredients and makeup (snobs, foodies)
People that are obsessed with specific food ingredients and makeup (carb, fat, protein)
People who have allergies (gluten/celiac, etc)

There are many different layers and sublayers to this, and we begin to scratch the surface of each one inside the episode.

Bottom line: food is something we all can have a healthy relationship with, and enjoy it for its nourishing benefits but also from the taste and enjoyment that it brings as well.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light

Snapchat: @gordonlight

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Website: http://sobampodcast.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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The Difference Between Habits and Discipline May 10, 2018

What is the difference between a habit and discipline?

When it comes to fitness, these two words are used together so often, and usually in a way that is incorrect. Habits are not disciplines, and having discipline is not the same as having a habit.

The textbook definitions for these are:

HABIT: a regular tendency that is difficult to give up

DISCIPLINE: training to achieve controlled behavior, often using punishment to correct disobedience

Habits are tendencies, and can be either good or bad. They are always set off by a trigger. An example of this is: you eat lunch, and that is a trigger for you to seek out something sweet to have after lunch (a cookie, a piece of candy, etc). It's not that you're still hungry, or really NEED something sweet. It's a bad habit that you got yourself into. The good news, you can get yourself out of it.

Fixing habits is all about looking at triggers, and changing the habit at the source. Sometimes this also means introducing new triggers and habits, which ultimately can end up replacing the old ones over time.

Creating discipline is all about forcing yourself to adhere to a new set of rules and guidelines. Being disciplined means sacrificing a little of bit of something at a time, and steadily increasing that amount of sacrifice until it's a lot. However, by the time you get to a high level of sacrifice (bad food, beer, junk, laziness, etc), you will have done so in a way that doesn't feel like you're giving up a lot. It takes discipline to build new habits.

The best part about discipline and habits is that they feed each other, and both map to your end goals, whatever they are. The more good habits you add to your lifestyle, the more discipline you create, which allows you to continue to add even more good habits and build a healthy lifestyle on top of all of that.

Ultimately, by doing this you create a powerful cycle that allows you to absolutely CRUSH your fitness goal, starting with your daily habits and the discipline to see them through.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: http://sobampodcast.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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How to Train with Progressive Overload May 08, 2018

Have you ever wanted to grow your muscles more?

Maybe you are looking for bigger muscle size, strength, vascularity, or all of the above? The reason you aren't growing may have nothing to do with your nutrition or work ethic. The reason may be because your training isn't conducive to these goals. The reason might be that you just aren't pushing yourself with a commonly misunderstood technique called Progressive Overload.

Not enough people understand the concept of Progressive Overload when it comes to training.

So what does it mean?

Progressively (continuously) overloading your muscles is really the only way to ensure muscular growth and strength increases. This means incorporating some strategies such as: constantly increasing weight, reps, number of days of training, and slowing down your rep speed. The reason these work is because your body continually has to grow and develop more strength/size in order to keep up with the continuously increased load.

Oh, and there are more ways to dial in progressive overload beyond what is listed above, discussed in the episode.

One thing I've learned about Progressive Overload over the years is that most people DON'T understand what it means, how to use it properly, and the amazing benefits it can provide for ANYONE. It's not just for powerlifters, bodybuilders, or gym rats. This is a concept and practice that can help literally anyone increase their fat burning, look better, be more energetic, and improve their overall body composition.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: http://sobampodcast.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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How to Create a Success Routine May 03, 2018

Have you ever wondered if its possible to create a success routine?

A "routine" implies a series of steps in a consistent pattern, over a period of time that ultimately leads to a result.

Most people think it's not possible to have a routine that ties directly to being successful in something. Most people believe that success is not as simple as following a path, or course, or certain map and arrive at the end with some form of success.

These people are wrong.

In this episode, Gordon dives into how fitness, strength, health, energy, speed, etc, can all be achieved through a simple routine. This routine is not a highly complex series of steps, and does not require resources above and beyond what we all have access to.

The routine is simple, easy and so straight forward that you won't even believe it. This type of routine does require effort though, and consistency. This is why most people fail at achieving this. In fact, this is why most people fail at achieving any fitness or health goal. They lack the ability to stay consistent for an extended period of time.

But if you're reading this and listening to this podcast, you aren't everybody. You are capable of taking the content within and creating a success routine and following it. You are capable of crushing your fitness goals and building the body that you want, and the mindset to go with it.

Listen to this episode and hear the simplicity behind building the most successful set of habits out of anyone you know, and achieving all the fitness success you've ever wanted.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

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Website: http://sobampodcast.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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The Power of Developing Leg Strength May 01, 2018

Do you train your legs enough?

Of all of the conversations I've had with people about fitness, muscle building and strength development, the thing that always surprises me is the lack of leg training.

It seems that people undervalue the importance of leg development, especially men. The reasons for this are many, some of which include:

1) Aesthetic reasons

2) A lack of understanding of how leg development can contribute to total body fitness

3) The exercises aren't fun

4) There's no visible "pump" compared to upper body training

5) Squats are "dangerous"

I've heard more reasons than just these, but I would say these are the most common responses.

What baffles me the most is the lack of understanding that training legs will be the major difference maker in someone being in good shape, and someone being in great shape. Or better yet, training legs will take someone that looks good and make them look great.

How is this possible? It's actually quite simple: legs make up half of your body, and your core is used extensively during every leg exercise. When you train your core (squats, lunges, deadlifts, hacks, box jumps, curls, extensions, etc) you are contracting your core and seriously working every muscle from your sternum region to your pelvic region. That is a known fact among all athletes and serious fitness enthusiasts that have been successful in their fitness journeys.

This episode is packed with information well above and beyond the mindset of "don't skip leg day, bro". There's a lot of real value here that can be applied to anyones current workout routine, and also acts as a reminder of all the amazing benefits that come as a side effect of training legs, BESIDES the obvious leg strength and aesthetic development.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light

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Facebook: @sobam_gear_co

Website: http://sobampodcast.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Developing Patience for Fitness Goals Apr 26, 2018

Do you consider yourself patient with your fitness goals?

Most people have a VERY difficult time staying patient and focused while they churn and burn towards their fitness goals.

It's no secret that building strength, losing fat, gaining speed, increasing muscle mass, increasing flexibility, etc, ALL take time.

It's also no secret that during the TIME it takes to build these things, you have to continuously monitor your actions, habits, mindset, and daily decision making.

Due to this, it's no wonder that most people can't stay motivated long enough to actually their goals. But in this episode, I talk about how to build patience. More importantly, we get into how to build patience in a way that it becomes habit and also becomes a feeling that is totally natural.

When something becomes natural and habitual, it becomes effortless. Patience is one of those things that can be built as a habit.

In this episode I also talk about what it takes to stick to a plan, or trust in a process. Ultimately, fitness goals can directly be mapped to a process. It's not complicated, but it requires that you actually follow the process. If you can follow a plan, you can build the habits of patience, and ultimately create a framework that is built upon being patient enough to work slowly towards your goals.

Have a listen, and share with a like-minded friend.

Lastly, if you liked what you heard and got value out of it, please leave a review in iTunes - it would mean the world to me.

Connect with Gordon:

Twitter: @gordonalight

Instagram: @gordon.light

Snapchat: @gordonlight

Facebook: @sobam_gear_co

Website: http://sobampodcast.com

Support this show http://supporter.acast.com/strengthofbodyandmind.

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The Basics of Macronutrients Apr 24, 2018

Ever wonder what macronutrients are?

What makes them different from micronutrients?

What the hell is a macronutrient anyway?

This can be a very confusing, or very simple concept depending on who's explaining it and which method they use.

In this episode, we take a look at the BASICS of macronutrients, and how to get started calculating them for yourself or for someone else (if you're a trainer, nutritionist, etc):

1- What on the nutrition facts label of food make up the macronutrients?

2- What does each one do?

3- How many calories are there in macronutrients?

4- How to calculate an appropriate number of macros for my body and activity type

5- The importance of maintaining a macronutrient profile

In addition, we get into the human aspect of eating right as it relates to macronutrients. In other words, macros are an amazing way to know what exactly what you are putting in your body, but it may not be 100% sustainable to live and die by the macro number, for sanity's sake. What exactly does happen to your body when you stick to a macro plan for an extended period of time? All this is covered in the show.

If you got any value out of this episode whatsoever, or know someone that would, please pass it along and review us on iTunes!

Support this show http://supporter.acast.com/strengthofbodyandmind.

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Committing To The Process Apr 19, 2018

Do you know what it really means to commit to a process?

We all seem to know the general concept of committing to a process and providing unconditional trust in a system, but most of us don't know how to actually do that.

If you're one of those people, you definitely aren't alone. It's also not entirely your fault - it's a flaw in the human brain. When we don't see results quickly (in anything, not just fitness), we make an assumption that the system is broken OR we aren't following the system correctly.

The big challenge here is understanding that systems and processes exist for a reason, and likely the only thing holding you back from succeeding in something that you've wanted for a long time is that you have been unwilling to trust a process for long enough to see the results.

In fitness, the process is usually a combination of nutrition and physical exercise/training, periodically, for many weeks or months, in order to see a big picture goal. What's more, is that these things have to be followed CONSISTENTLY. Going about a system or process with an inconsistent ebb and flow will not foster great results.

Listen to this podcast, digest the main punchline. Listen to it twice if you have to. Do whatever you need to do to understand that YOU HAVE TO TRUST THE PROCESS.

Be patient, close your eyes, keep doing all the right things and commit to the system. Don't re-analyze for 3 months.

If you do this, I have a feeling you will certainly see some AMAZING results :)

If you got any value out of this episode whatsoever, pass it along to a like-minded friend. My mission is to help anyone and everyone struggling with weight issues, fitness, body image mindset, and all things related.

Also, please leave a review on iTunes if you liked what you heard.

Lastly, THANK YOU!

Gordon

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Working Out at Home? Apr 17, 2018

Are you struggling to find time to work out in a gym, or at a location outside of your home?

Do you ever hear about people working out at home and getting in really good shape but you don't understand how they could possibly do that with all of the distractions and lack of equipment?

The truth of the matter is: ANYONE can get into very good shape by working out at home. Chances are, you can build a better body than you ever imagined simply by working out at home.

Three things that need stated about this subject right away are:

1) Can you achieve a bodybuilder's physique at home? Technically yes, but not without a lot of "home gym" equipment.

2) Can you achieve a professional athlete's physique at home? Again, technically yes, but not without a lot of "home gym" equipment.

3) Can you lose a lot of weight, tone up, build muscle and become very lean at home? Yes, yes, yes and yes.

In this episode, we get into the concept of working out at home. What really works, what doesn't, including why most people fail.

What is the reason most people love the concept of working out at home, but can't actually do it successfully? What are some ways to design a home workout routine that actually works? What sort of equipment is needed to really build a suitable workout room at home? What sort of results are actually possible by the average casual person that wants to get into better shape?

Check out the episode and hear the answers to these questions as well as some other very valuable content.

As you begin to work towards this goal or vision that you have in your head for what you want to look/feel/perform like, your confidence, self worth and internal value will increase. As you recognize this, you will naturally be drawn to continue working towards that vision even more. This creates the cycle that will cause your mindset to become strong, focused and unwavering in the drive to become what you really want.

Tons of value in here, give it a listen and share with a like-minded friend!

If you did get value out of this podcast, please leave a review and subscribe!

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How To Build a Strong Mindset Apr 12, 2018

When you go to the gym, or work out at home, do you have a specific vision of who you want to be that you are working towards?

Do you have goals, ambitions, and objectives to lose weight, build muscle, or develop strength, but the detail of those goals stops there?

We all can create a vision for what we want to look like, feel like and be like.

What most people don't know is that when you create that vision in your head, that's when you can actually start building real disciplines and habits to become that version of yourself. That will ultimately become the route to creating a strong mindset.

In this episode, Gordon talks in detail about how starting with a detailed vision of who and what you want to become, will be the catalyst for actually working on a consistent basis to develop yourself in that way. The big punchline on this is that your vision of who you want to become should be detailed, thorough, and real.

This episode is going to completely change your opinion on why people fail at fitness and health goals, and why others succeed. What's even better, is how most of this can be translated directly to other areas of your life.

Tons of value in here, give it a listen and share with a like-minded friend!

If you did get value out of this podcast, please leave a review and subscribe!

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Using Weightlifting to Reach Fitness Goals Apr 10, 2018

The body can be developed in many different ways. One of the main ways we can help our bodies is by strengthening it. And the main way to build strength in our bodies is to give it a reason to grow and become stronger! Without giving the body a reason to do this, it will not develop strength, size, or additional support.

In this episode, Gordon dives into the main way to build strength in the body: weightlifting. This includes many forms of weightlifting, and stressing the body through opposing forces or resistance. Included in this discussion are the many perspectives of weightlifting from people both within and outside the community.

There are a lot of opinions about weightlifting from those who have never done it, or developed a sour taste towards the subject due to some bad experience. The truth is, weightlifting in some form is really the only way to truly develop strength, muscle density, size, and a more supportive body.

Have you thought about, talked about, or even tried weightlifting and quickly discarded it as something you don't want to do for some reason or another? I encourage you to think again! Moving your body against the resistance of weight creates such a beautiful result in the way the body feels, the energy levels associated with it, and the aesthetic facade that comes with it. No one who has ever lifted weights and felt the positive effects has regretted it.

Aside from the discussion of positive effects, Gordon also talks about form, injury prevention, and other common topics from both beginners and experienced athletes alike.

This is a powerful episode, especially for beginners. Tons of value, and lots of great advice for people who are looking to transform their bodies and lives.

If you got value out of this podcast, please rate, review and subscribe!

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

The Importance of Thinking Apr 05, 2018

How often do you give thought to using, developing and opening your mind?

More importantly, how much do you prioritize taking time to nurture and provide exercise for your mind?

The mind is the most powerful asset we have. There is an unlimited number of things we can achieve by harnessing the power that we all have in our minds.

In this episode, Gordon dives into the importance of thinking deeply, clearing the mind, and taking time to develop it through various exercises and daily hacks. You will learn one example of what Gordon does to free up his mind and how it helps him.

Have you considered meditation but aren't sure what it's really about, or how to start? This episode should to start to scratch the surface of answering that and get you kickstarted off into the world of unlocking any mental clutter you have through things like meditation. Learn how in just a few minutes time each day, you can de-stress, de-clutter, and re-energize your mind, all for free, all from your own home.

Aside from the high level discussion on freeing up your brain space and decluttering your mind, Gordon also talks about some of the daily practical & tangible results you can experience as a result of starting to prioritize thinking and mindset development.

If you got value out of this podcast, please leave a review and subscribe!

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

The Importance of Movement Apr 03, 2018

How often do you think about moving your body?

More importantly, how much do you prioritize moving your body?

Too many people neglect the simple actions of moving their body on a daily basis. If only they would get up and put a focus on some cardio, resistance exercising, weightlifting, or simply stretching, they would experience the addictive nature of how good it feels to take care of our bodies.

In this episode, Gordon dives into the importance of movement on a daily basis. He goes over some of the natural energy side-effects that are the result of movement and exercise, which can single-handedly be the root cause of making someone day infinitely better.

Aside from having a better day, Gordon goes into the obvious (and not so obvious) effects that physical movement can have on the body, and why everyone should do it.

If you got value out of this podcast, please leave a review and subscribe!

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

Introduction to Strength of Body and Mind Mar 28, 2018

Welcome to Strength of Body and Mind!

In this initial episode, Gordon introduces himself and talks about the purpose of the podcast and brand "Strength of Body and Mind" and what it means.

He also dives into the concept behind the mindset being the main foundation in which all fitness and health related disciplines and habits are built upon.

Gordon found a passion for fitness in 2008 when he found himself nearly 100 lbs overweight and finally had the AH-HA moment of "enough is enough." Through months and years of self-confidence and self-image issues, Gordon created a highly introverted and self-contained personality. HOWEVER, by identifying in his own mind what exactly he wanted to be, he was able to start slowly acting towards that goal. Within a year, he lost ~85 lbs, and created traits in himself that he wanted. From there, Gordon has been deeply passionate about fitness, nutrition, health and mental strength. Over 10 years, he has created a system that ANYONE who is struggling with weight or or weight-related confidence issues can follow and grow from in order to get past these issues and become who they want, physically and mentally.

Get to know Gordon, the details of this podcast series, and his mission with this introductory episode.

Support this show http://supporter.acast.com/strengthofbodyandmind.

Hosted on Acast. See acast.com/privacy for more information.

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