The Garner Report

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Fitness & Nutrition
**The Garner Report**

The Garner Report will help you discover how to use real, evidence-based methods to optimize your health, fat loss, and muscle building goals through an easy to understand format. These are the same steps I discuss with my personal clientele that I have used for many years in order to get world-class results for my clients that include everybody from the recreational exerciser to the world record breaking athletes.

Latest Episodes:

Episode 22 - A Smart Guide To Cheat Meals May 17, 2018

Show notes

In this episode, I dive into the super popular topic of cheat meals and/or cheat days and provide you insight on:

How to know if you need a cheat meal or not
How to set up your cheat meal for the best results
Once you have had your cheat meal, how do you know if it was physiologically successful or not
What are the top psychological congruencies I find with the most successful dieters

And a whole lot more…

With so much information out there, and two camps clearly divided between “You should never cheat!” and “Cheat meals boost the metabolism!” – Allow me to simplify what they complicate and provide you some rock-solid takeaways.

Episode 21 - In Defense Of Fruit May 10, 2018

Show notes

In this episode, I dive into the scientific literature and common-sense factors behind fruit and explore how fruit impacts health, metabolism, the post-workout window, and body composition.

With so much information out there, and two camps clearly divided between “fruit makes you fat” and “fruit is healthy for you” – Allow me to simplify what they complicate and provide you some rock-solid takeaways.

Episode 20 - 12 Evidence-Based Tips To Lower Stress and Anxiety May 03, 2018

Show notes

In this episode I go over twelve different evidence-based strategies you can use to lower stress and anxiety levels in your everyday lives.

Stress and anxiety are incredibly prevalent, in fact, a recent study showed that 70% of the US population reports that they experience stress and anxiety every single day in their current lives. Not only is this mentally and emotionally deteriorating, it will also destroy your physical health.

Choose whichever strategies work best for you or your loved ones and let’s fight this battle.

Episode 19 - Why I Don't Prescribe Rep Tempos Anymore? Apr 26, 2018

Show notes

In this episode I go over the reasons why I don’t prescribe rep tempos for my clients anymore. This might be a controversial episode for some, as many trainers were brought up learning that you must follow certain time under tension “laws” of program design – I came to a different conclusion.

This podcast is broken up into two blocks:

The Scientific Evidence
Mind and Body Awareness

Combining these two gives you the art and science behind my reasoning, and then we’ll finish off with my official and updated recommendations to get the best possible results in the gym.

Tune in today and stay alert! We have a lot to discuss.

Episode 18 - Spotting Scams and Industry Crap Apr 16, 2018

Show notes

Unfortunately, the health and fitness industry isn’t immune to products, coaches, and marketing campaigns that are just completely false.

There are people out there who would rather make money than actually help you, and this podcast here today was recorded to help you spot industry crap. In this episode, I got through six different ways in which you can identify industry scams so that you don’t waste your money or go through any more grief when trying to improve your health.

Episode 17 - Should You Be Sore After A Workout? Apr 12, 2018

Show notes

This podcast is for everybody who is totally confused about the connection between muscle soreness and making real progress in the gym.

What is muscle soreness?

How does muscle soreness connect to strength and muscle gain?

Is it good to be sore after training?

What are some strategies we can use to reduce muscle soreness?

All of these questions and many more are answered in this comprehensive episode.

Episode 16 - How Long Should Your Workouts Be? Apr 05, 2018

Show notes

“If you’re training for longer than 45mins, you’re making friends and not gains”

“If you train longer than one hour, your cortisol goes up and your testosterone goes down and you’ll lose muscle”

“You only need one hard set per muscle group, the rest is just junk volume”

If you have been into training for a few years, you have probably heard all of these common gym rules. Although some of the reasoning might differ as to why you shouldn’t be training for hours on end, there is optimal times in which you should probably pack it in and call it a day depending on your goals.

More isn’t better, but at what point does it result in diminishing returns? And why?

Let’s take a look at some of those reasons and discuss some of the important research implications they present as well.

Episode 15 - Rants, Coaching Psychology, and Eliminating Self-Sabotage Forever Mar 29, 2018

Show notes

Coaching as many people as I have towards life-changing results, a very common theme presents itself in many clients struggling to take things to the next level. “Feeling fat”, self-sabotage, the psychology of awareness, and how to create habit change for life are all on the chopping block for todays conversation.

A little rant about online coaching might be in there somewhere as well, just a fair warning.

If you’d like to hear my two cents (and by two cents I mean rant) on coaching psychology, habit change, and self-sabotage – then todays episode is for you.

Episode 14 - The #1 Thing You Need To Achieve Any Goal Mar 22, 2018

Show notes

Today, I want to talk to you about the #1 thing you need to do in order to achieve any goal.

I have spent many years educating myself, and an equal amount of years coaching myself and others. Essentially, not just talking about doing stuff, but actually reaching goals myself and helping others reach their goals well. And even though I have had success working with all walks of life in this industry, there is a very clear quality that those who are successful have in comparison to those who are unsuccessful.

This is crucial for you to listen to as it is going to turn you into being a “busy” person, into a truly productive person.

Episode 13 - Thirteen Evidence-Based Reasons Why You're NOT Losing Weight Mar 19, 2018

Show notes

Today, I am going to walk through thirteen different evidence-based reasons why you’re NOT losing weight.

I wanted to make this episode because it’s just as important to know what NOT to do, as it is to know what to do.

As always, I give very practical strategies that you can use yourself or with your clients to start avoiding the most common pitfalls in the fat loss journey.

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