Strong Principles

Larry, Rob, and Zach dig into a side of fitness most people overlook: becoming genuinely educated about what you're doing and why. They break down the core movement patterns everyone should recognize (squat, lunge, hinge, carry, push, pull), why understanding the "why" behind an exercise makes coaching and group classes far more effective, and how body awareness — through mirrors, video, or coachi...

Larry, Zach, and Rob break down one of the most overlooked parts of training — the warm-up. If you're walking in late and jumping straight into the workout, or coasting through your mobility without intent, you're leaving real results on the table and quietly stacking up injury risk over time. In this episode: Why the warm-up is actually the workout before the workout — and how it primes your cent...

Larry, Rob, and Zach break down the five fitness questions they get asked most often by people just starting their training journey. No hype, no social media hacks — just practical takes from coaches who work with real beginners every day. In this episode: Should you eat before or after a workout? (And why it depends on the type of workout) How many meals a day do you actually need? The best diet...

Rob, Wendy, and Larry break down one of the most misunderstood workouts in fitness — the MetCon (metabolic conditioning). Whether you call it a test, a WOD, or a boot camp circuit, most people jump into these workouts way too soon, and it's costing them results and setting them up for injury. In this episode, the crew covers: What a MetCon actually is — and why it's the least important workout of...

Rob, Wendy, and Larry break down the most common fitness programming mistakes they see — from trainers, gyms, and clients alike. Whether you're following the latest fitness craze, a franchise model, or something you saw on social media, chances are your program is missing some fundamentals. In this episode, the crew covers: Movement quality — why rushing through reps is a recipe for injury and sta...

In this episode of Strong Principles, Larry, Wendy, Zach, and Rob tackle one of the most common mistakes people make when they get hurt — stopping training altogether. Whether it's a tweak, a real injury, or a post-surgery recovery, the crew breaks down why keeping your body moving is almost always the right call. What we cover: • The difference between a tweak and a real injury — and why people u...

Rob, Larry, and Wendy dig into a thought-provoking article by Kevin Carr of Mike Boyle Strength and Conditioning that challenges the fitness industry to do better. The conversation explores why the people who need fitness the most — the overweight, the intimidated, the beginners — are also the ones least served by gyms, influencers, and online content. From unrealistic body images plastered across...

Stop grinding through the same "strength plus cardio" routine every single day—you might actually be stalling your progress. In this episode, Larry Medina, Rob Delacruz, and Pete Miller dive into the latest research on concurrent training . Rob reveals why the classic "strength and conditioning in the same session" approach might be the least effective way to train and introduces a "mad scientist"...

Ozempic, Wegovy, and Tirzepatide are changing the landscape of weight loss, but are they a "magic pill" or a Pandora’s box? In this episode, Larry, Rob, and Pete get real about the rise of GLP-1 peptides. While these drugs offer massive benefits for glucose control and obesity, Rob warns of a looming "muscle and bone density crisis" for those who use them without a solid foundation of strength tra...

In this episode of Strong Principles , Larry, Rob, Zach, and Wendy dive into the growing trend of early sport specialization and the "no off-season" culture in youth athletics. The team discusses the physical and mental toll of year-round play, the hidden dangers of prioritizing skill over movement foundations, and why the best pro athletes often grew up as multi-sport competitors. Whether you are...

The Strong Principles crew — Larry, Rob, Zach, and Wendy — dig into the popular "If It Fits Your Macros" (IIFYM) diet trend and why hitting your macro targets with processed foods isn't the same as fueling your body with whole foods. The team breaks down: What IIFYM is and why it became so popular Why ultra-processed foods are designed to keep you hungry — and how that sabotages your calorie goals...

In this episode of Strong Principles , Rob, Pete, and Larry pull back the curtain on professional fitness programming. We tackle the common misconception that a "good" workout must leave you exhausted and lying on the floor. Instead, we discuss the "Minimum Effective Dose"—how to trigger the right physical adaptations without burning out your central nervous system or chasing injuries. Whether you...

The team discusses a curated list of health and wellness advice, spanning physical movement, nutrition, mental health, and longevity. While they agree with many of the expert tips, they provide a much-needed reality check on sustainability, strength training, and the essential role of whole-food nutrition. Key Takeaways Exercise Snacks: You don’t always need an hour. Short bursts of activity (like...

Strength is the Base: While the show focuses on "Strong Principles," conditioning is the necessary partner to strength for true longevity and health. Cardio vs. Conditioning: "Cardio" is general movement (walking, hiking, pickleball); "Conditioning" is programmed training with specific intent, heart rate monitoring, and progression. The Power of Intent: Training with specific intervals (like the 3...

Episode Highlights: The "Bang for Your Buck" Ratio: Why one focused strength session can overshadow a week of supplement-style workouts. The Science of Osteoblasts: How mechanical stress and gravity force your bones to get harder and denser. The Durability Gap: Why many women are "chronically over-exercised and under-nourished," and how to fix the signal. The Three Pillars of Recovery: Why no prog...

Biohacking and interventions are great, but they are "force multipliers," not foundations. If your foundation is weak, there is nothing for those tools to multiply. This episode focuses on returning to the basics to ensure your "health bank account" stays in the black. What You’ll Learn The 80/20 Rule of Health: Why Nutrition, Sleep, and Exercise account for the vast majority of your results. The...

Building a home gym can be overwhelming and expensive. The Strong Principles crew debates the best way to spend a $1,000 budget, focusing on versatility and "bang for your buck." They also dive into how to evaluate a commercial gym and which pieces of equipment actually move the needle for your health and performance. The $1,000 Home Gym "Starter Pack" The guys shared their top picks for a minimal...

The crew discusses the pros and cons of fitness wearables and recovery technology. While these tools are excellent for tracking trends in sleep and heart rate variability (HRV), they often fail when it comes to calorie tracking and can lead to a "mental block" if an athlete relies too heavily on a device's recovery score. The episode highlights the best ways to use tech as a guide rather than a ma...

The crew dives deep into the "nerdy" side of programming to debunk popular fitness myths. They discuss the history of muscle confusion, the pitfalls of high-intensity randomness, and the physiological principles that actually drive growth—like the SAID principle and the Repeated Bout Effect. The goal of today’s talk is to help listeners distinguish between what sounds "fun" and what actually creat...

Entering a group class for the first time or transitioning from one-on-one personal training to a group environment can feel like learning a foreign language. In this episode, Wendy, Rob, Larry, and Zach break down why 'turning your brain off' is the biggest mistake you can make in a group class. They share actionable tips on how to build self-sufficiency, communicate with your coaches, an...

Is your ego standing in the way of your progress? Today on Strong Principles, Wendy, Rob, and Larry explore the "Sweet Spot" of training. We tackle the two biggest mistakes seen in the gym: not pushing hard enough and pushing too hard with terrible form. Whether you’re someone who sticks to the same light weights out of habit or someone who loads the bar for "ego reps," t...

Are you constantly waiting for a wedding, a race, or a reunion to motivate your fitness? Stop training for a finish line and start training for a lifestyle. On this episode of Strong Principles, Wendy, Rob, and Larry dive into the counterintuitive trap of using competition or aesthetic deadlines to kickstart your health journey. While a goal event can be fun, relying on it as your sole driver ofte...

Why January 1st is Not Magical It's a week before Thanksgiving, and the holiday rush is on. Every year, people hit pause on their fitness goals, promising to start fresh on January 1st. But on this episode of Strong Principles, Rob, Wendy, and Larry argue that waiting is the biggest mistake you can make. If you’re waiting for the New Year, you're missing a critical opportunity to get...

Do you shy away from lifting heavy because you're afraid of getting "too bulky"? Inspired by the famous YouTuber Anatoly (the seemingly slight janitor who out-lifts massive bodybuilders), Rob, Larry, and Zach dive into the fascinating science behind body composition. They explain why strength is largely neurological and how specific programming allows athletes to lift massive weights...

Do you train exclusively with forward and backward movements like squats and presses? If so, you're missing a critical piece of the longevity puzzle. On this episode of Strong Principles , Zach, Rob, and Larry break down why dynamic and rotational training isn't just for athletes—it's essential for the general population. From picking up a child sideways to catching yourself duri...