Choose Hard with Cody McBroom

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Fitness & Nutrition
**Choose Hard with Cody McBroom**

Choose Hard is the podcast for those who coach, train, lead—and refuse to settle. Hosted by Cody McBroom—online fitness and nutrition coach with 15+ years of experience—this show is your unfiltered source for science-backed training insights, business-savvy coaching strategies, and values-driven leadership lessons.

Whether you’re a coach, athlete, or high-performer committed to leveling up, you’ll get actionable tools to build your body, grow your business, and lead with purpose.

No fluff. No hacks. Just hard-earned growth.

Latest Episodes:

697 - Q&A: Getting Clients To Adhere, Switching Up Cardio, and Bilateral Vs Unilateral Jan 07, 2022

Show notes

Apply to join the TCM Team HERE

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Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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Timestamps:

6:15 - How do you get clients to adhere to weight loss programs and what do there training days look like?

13:40 - I enjoy physique training but the only cardio I truly enjoy is walking, hiking or brisk walks. My main goal is and will always be physique training but how to make sure my body doesn’t adapt to my cardio? Is switching up the terrain, speed, duration enough? How often do we need to switch cardio up?

24:40 - If I like the efficiency of a workout with all bilateral movements, is it necessary or super impactful to implement uni-lateral movements too?

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using This Specific Link: www.1stphorm.com/tailoredcoachingmethod

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Apply For Coaching: Click Here

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

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696 - Science Backed Ways To Improve Sleep (Research Review w/ Dr. Brandon Roberts) Jan 05, 2022

Show notes

The average person needs 7-8 hours of sleep per night. The easiest way to improve your sleep is to focus on sleep hygiene.

Sleep hygiene is a set of behavioral and environmental recommendations intended to promote healthy sleep, and was originally developed for use in the treatment of mild to moderate insomnia, but is now used for all populations who have trouble sleeping. Because sleep hygiene is an inexpensive lifestyle intervention, it serves as a first-line intervention for people who want to improve their sleep but are not likely to qualify for, or seek, more substantial clinical treatment.

Reduce Caffeine Intake

Blood levels of caffeine peak approximately 30 minutes after oral administration, and the half-life of a single dose of caffeine is 3-7 hours, though this is influenced by individual differences in sensitivity, metabolism, and accumulation. Interestingly, studies have found that large doses of caffeine close to bedtime have an acute disruptive effect on human sleep, but the effects of lower doses of caffeine are smaller in magnitude and less consistent. The long-term effects of caffeine abstinence in habitual caffeine consumers are not yet known, but the limited evidence to date suggests caffeine abstinence may be more beneficial for light or intermittent caffeine users than for habitual users. If you find that you have difficulty sleeping, caffeine is something to stay away from in the afternoon

Refrain from alcohol intake

Alcohol consumption near bedtime is associated with decreased sleep onset latency and increased slow wave sleep during the first part of the night. You might think this is beneficial and some people use alcohol as a way to fall asleep. However, once the alcohol is metabolized in the first few hours of sleep, later sleep becomes lighter with increases in Stage 1 and REM sleep and more arousals. Even a few drinks at happy hour can cause you to sleep worse.

Exercise

Exercise is associated with modest improvements in sleep. According to one meta-analysis, exercising 4-8 hours before bedtime has the most robust effects on subsequent sleep compared to all other times of day, including decreased PSG-assessed sleep onset latency and wake after sleep onset.

Other supported sleep hygiene tactics:

Reduce noise
Avoid nicotine
Have regular sleep/wake times
Manage stress

Review on sleep hygiene

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Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to sa

695 - ”Muscle For Life” with Mike Matthews Jan 03, 2022

Show notes

Today we have a returning guest on the podcast to discuss his latest book, Muscle For Life! Yes, we have Mike Matthews - best selling author and Founder of Legion Athletics, the world renowned supplement company.

His latest book, Muscle For Life, which is the prequel to his previous book Bigger, Leaner, Stronger, is a blueprint for ANYONE looking to truly get into fitness. It's for the individual who WANTS to change their body, build strength, get fit and healthy, and start their journey - however, they don't fully understand or feel confident in their abilities to jump right in and start cranking along.

Well, this book breaks down exactly how to do just that (or for the coaches listening, how to COACH that). We cover the book, training for beginners vs. advanced trainees, as well as young vs. old, and many other related topics to complete a very well rounded podcast for you!

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Timestamps:

3:20 - Creating Content

10:10 - Muscle For Life (New Book)

31:20 - Difference Between Beginner and Advanced Lifters

32:55 - Writing Programs For People With Different Experience Levels

47:20 - Writing Programs Depending On A Clients Age

54:05 - Where You Can Find and Purchase Mike’s Book

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Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coa

694 - Q&A: Breaking Through Plateau, Intensification Techniques, Getting A Bulldog, And More… Dec 31, 2021

Show notes

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Timestamps:

5:30 - How would yourself and the team go about supporting clients over the Xmas period with their nutrition/training/goals?

11:50 - How to get out of a bench plateau? I finally hit a plate on bench and can get it for a solid 2-3 reps but have been stuck at that for a couple months. I try to do lower weight higher rep as well and just can’t get stronger. I also get a pain in my collar bone during the movement. Any tips?

19:05 - Can you go over meal timing and how you do it with a busy schedule?

25:55 - What intensification techniques are your favorite to include in a program?

30:40 - I've been videoing myself to check on form and it looks like coming up from the hole I seem to fall forward a little and as I come up I go back into place. I've tried to lighten the load and continue videoing myself with my feet pointing forward, shoulder width apart and trying to make it more quad dominant as before I would have used more of a hinge when squatting! I've tried to elevate my heels slightly and it seems to make the forward lean at the bottom of the movement worse! I've also tried pause squats but I just get fatigued quickly there. I'm also not a fan of front squats just because I can't seem to keep the bar up and chest upright to stop it tipping and my lower back hurting. Any advice on how to stop this horrible lean and keep the bar on a straight path both up and down would be really helpful.

38:35 - What is the best approach to nutrition for fat loss. Count calories and macros, just track protein target or just eating nothing but whole food when you are hungry trying to eat intuitively?

43:25 - If you are in a 700 weekly calorie deficit, does it matter if you have a deficit daily of 100 calories or as long as at the end of the week you have the deficit target?

44:40 - Things you need to know before getting a dog / things to consider - especially for people that can't take the dog to the gym or to work.

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Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Peri

693 - Does Meditation Actually Work? (Science Says…) Dec 29, 2021

Show notes

People meditate for different reasons. We’re going to focus on using meditation to reduce psychological stress and stress-related health problems. There are a few types of meditation:

Breathing meditation: A practice where you focus your attention on the sensations of breathing.
Body scan: A practice where you focus on each individual body part in turn, from head to toe.
Loving-kindness meditation: A practice designed to foster positive feelings of love and care, initially toward a close loved one and then extended to yourself, others, and eventually the whole world.
Observing-thought meditation: A practice that teaches you to notice as thoughts arise, label them—for instance, as positive or negative, focused on yourself or others—but avoid getting absorbed in them

A recent systematic review and meta-analysis sought to determine the efficacy of meditation programs in improving stress-related outcomes (anxiety, depression, stress/distress, positive mood, mental health–related quality of life, attention, substance use, eating habits, sleep, pain, and weight) in diverse adult clinical populations. 47 trials were included with 3515 participants.

The review found that meditation programs can reduce the negative dimensions of psychological stress. Mindfulness meditation programs, in particular, show small improvements in anxiety, depression, and pain with moderate evidence and small improvements in stress/distress and the mental health component of health-related quality of life with low evidence when compared with nonspecific active controls.

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Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

692 - How To Reflect and Reset (2021 Review, 2022 Preparation) Dec 27, 2021

Show notes

Today's podcast is ALL about reflecting on the past year (2021) and preparing for the new year (2022). We dive into HOW to do this, very specifically... but also share personal reflections from the year, personal goals, how I set goals, what is required in order to seriously create change, how many people fail their new year's resolutions, and even answer a couple mindset related questions that were applicable to the discussion at hand. This is a must listen, before New Years hits.

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Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

----

You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/

Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/

Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/

----

Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog 

Facebook - https://www.facebook.com/tailoredcoachingmethod 

Instagram - https://www.instagram.com/tailoredcoachingmethod/

YouTube - https://www.youtube.com/TailoredCoachingMethod

Podcast Youtube - http

691 - Q&A: Lean Gaining Phase, Body Fat Percentage, Volume vs Intensity, And More…. Dec 24, 2021

Show notes

THINGS MENTIONED:

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Timestamps:

7:35 - I am finishing up a cut and wanting to do a "lean gaining" phase for the first time ever while actually tracking my macros. What would your recommended approach be with my calorie surplus, training, supplementation, etc…?

18:05 - I'm a working mom and I'm trying to figure out the best way to maximize my functional training. I want to be able to lift kids, garden, etc with no problem. I'm currently lifting 3 days a week and have a good handle on nutrition/ macros. How do I insert mobility training/ conditioning moves or workouts into my schedule? Add them to existing workouts vs. adding a day to do those exercises?

21:25 - Is there a recommended body fat percentage to get to before bulking?

25:00 - During a lean bulk, is it ok (or counterproductive) to drop carbs by 50g (thus calories by 200) on non training days?

33:25 - Would you say 175g of protein for me at 127-129lb is too much?

36:40 - I wanted to understand if both Volume and Intensity take load into account? If volume=reps x sets x load, and Intensity is RPE/RIR which factors load into it somewhat, how do I look at Volume and Intensity separately though it seems related?

41:45 - How do you decide which movements are tagged to which RPE/RIR? Is this something that progresses over weeks? How would you suggest building a complete novice's aerobic base if they don't have access to a full gym

45:30 - For pull-up progression, is the pull-up machine (using the weight to set off the resistance) or using progression of bands more effective? Or does it matter?

47:30 - When using dumbbells for something that could be loaded with two hands, like a Bulgarian split squat for example, does it lose effectiveness or benefit in any way to just load one side with a heavier dumbbell.

—-

Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

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Apply For Coaching: Click Here

Get Your Free Cop

690- How To Bounce Back After The Holidays Dec 22, 2021

Show notes

The holidays are a busy time for people. From normal stressors such as working long hours to fighting traffic, caring for aging parents and paying the bills, just when you think your life is stressful enough, the holidays arrive, adding an additional layer of stress to our already busy lives. Indeed, people in the United States are more likely to feel their stress increases rather than decreases during the holidays. The holidays can be a hectic time for many, and a lack of money, a lack of time, and the hype and commercialism of the season causes increased stress for people in this country.

Holiday humbugs keep working straight through the holiday. They cram work around meals and family time. Don’t be a humbug.

Couch potatoes send their last work email before the holidays, they flip the off switch and completely disengage. You need meaningful social interaction, physical activity, and active contemplation, among other things.

Workaholidayic takes their workaholic tendencies and simply applies them to a different context. Rather than rushing from one work meeting to next, they rush from one holiday party to the next.

Your new holiday to-do list:

Goals around how much you want to sleep, how much you want to exercise, how much you’ll allow yourself to do “real work,” among other categories of importance to you.
Take time to clear your mental inbox.
Set goals for the next year and spend more time planning how to achieve your goals than you do setting your goals.
Create and uphold holiday traditions

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Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

689 - Dr. Aaron Horschig (Squat University) Dec 20, 2021

Show notes

Dr. Aaron Horschig, also known as Squat University on all social media platforms - where he has millions of listeners, readers, and subscribers, is easily the leading expert on not only squatting... but on the entire concept of bridging the gap between physical therapy and strength and conditioning.

He's a physical therapist by trade and an athlete by choice, making him one of the smartest lifters on the planet - saving one broken athlete at a time!

Today, you're going to learn how to move better for the rest of your life. PERIOD. We dive into the fundamentals of movement for athletes and gym enthusiasts, how to prevent injuries, strategies for mobility and stability, and so much more.

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THINGS MENTIONED:

- Rebuilding Milo (Newest Book)

- The Squat Bible

- Squat University Podcast

- Squat University YouTube

- Squat University Instagram

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Timestamps:

3:40 - Dr. Aaron Horschig Background and Story

11:00 - Why the name “Squat University”?

23:55 - R.I.C.E (Rest, Ice, Compression, Elevate)

32:00 - Mobility Stability Continuum

36:45 - Big 3

50:05 - Anti Rotation Movements for Injury prevention

54:45 - Where you can find Dr.Aaron Horschig and all of his content.

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Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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You can get access to ALL of our content in one place, now

688 - Q&A: Motivating Clients, TRT Prescription, Suppressed Hunger, And More… Dec 17, 2021

Show notes

Apply to join the TCM Team HERE

Apply for our World Renowned Coaching Program, RIGHT HERE.

Remember to join our private FB community, RIGHT HERE.

As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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Timestamps:

6:00 - Can I combine strength training and running if I want to build muscle? How many days should be strength training vs. running?

9:00 - Why does my hunger feel suppressed when I workout and heightened on the days I rest? (Carb Cycling Blog Here)

14:20 - How to approach clients that simply aren’t putting in the effort? No tracking, not training, but they feel frustrated by not losing weight…

23:45 - I just got some blood work done and my BUN, creatinine, and liver enzymes were elevated. Do you have any advice on how to lower my levels? I am a college athlete and I eat mostly Whole Foods. If this is not up your alley, do you recommend seeing a naturopathic doctor or an internist?

27:15 - How do you set up your lean bulking macros, & what does your training look like? (Sets, reps, RIR/RPE)

33:30- Doctor prescribed me TRT. Would that help or guarantee a more successful recomp?

41:05 - How to be motivated to deload? What is your mindset on deloads? Does it have to be a full week?

—-

Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE

ASK CODY YOUR QUESTION FOR THE PODCAST HERE

Check Out Free Guides and E-Books HERE

Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.

----

Apply For Coaching: Click Here

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

----

You can get access to ALL of our content in one place, now:

www.tailoredcoachingmethod.com/links/