The Fence

Send us Fan Mail 2:00- The Dungeon… Michael FRICKer 4:00- Guest Intros 5:00- Another #75HARD story 7:00- How can you do it better? 9:00- Sadula, a Trainer?! 11:30- Gar is sick- AGAIN  14:00- Football>>> Weight lifting 15:00- PAIN 16:00- Planet Fitness 20:00- Guests hobbies & pass-times  22:30- Personal development…  24:00- Should I rest? Or should I be working? 30:00- Michael’s FIRE 3...

Send us Fan Mail Season 1 Ep 30. 1:30- Brian’s Story 3:00- Pit-bulls, Foster parents & Crackheads 4:00-Spontaneity and Palm Springs 10:30- Red flag Careers and meeting your “forever person”. 19:00- Where to meet your significant other 23:00- Is Sam mature? 25:00- Brian’s musical beginning & Octanes birth 30:00- The Bat Cave 34:00- Gods sense of humor 40:00- Gods plan 46:30- The “Good Quest...

Send us Fan Mail Episode 1 Episode 29. Gar the Great and his origin story. 4:00- Sketchy “gym” setups 9:00- Fighting Armenians  14:00- The armed forces 15:00- Giving your kids a leg up without stunting their growth 22:00- Making the hard choices 25:00- Maturing as a man with sex and partners 30:00- Finding the “Fuel to fire you up” Support the show

Send us Fan Mail Season 1 Ep. 28. Sex,love & Relationships. W/ Sam B. 10:00- No means no -&- the different “Nos” 14:00- Being a gentleman in tumultuous times 19:00- Navigating “hookup culture” 22:00- Being ghosted  24:00- Setting boundaries and picking “good ones” 28:00- Being vulnerable enough to be in a relationship  35:00- Are you making sex part of your identity? 38:00- Can guys& g...

Send us Fan Mail Season 1 Ep. 27 CrossFit Newtown 3:00- Matt’s origin story 12:00- Matt’s background 15:00- Make mistakes to succeed 16:30- Making time for hobbies 23:00- Matts inspiration  26:00- The art of finding an exercise routine you can stick to. 30:00 Are you running from something? 33:00- Matt’s philosophy  40:00- Resources Support the show

Send us Fan Mail Season 1 Episode 26. The Art of Self Defense w/Marty Noble. 2:00- Welcoming Marty Noble! 3:00- RHINO 5:00- Marketing tactics 8:00- UnNetworking  10:00- The Bullying Epidemic  11:00- Personal defense breakdown  15:00- The Nastiest Dog 18:00- Keeping your composure under pressure 20:00- Popping eyeballs out 25:00- Navigating dating apps 27:00- Emotional Intelligence  29:00- Marty’s...

Send us Fan Mail 3:00- Breaking the cycle of inconsistent content creation 9:00- Parents stunting their kids growth by overindulging 12:00- Only 3 out of every 25,000 people can squat 405lbs 14:00- Unhealthy mindset issues or not? 19:00- Protein, Amino acids, micro muscle tears  26:00- “What are your favorite exercises Mitch and Gar and what specific goals will they get you to? -Jasmine 30:30- Wha...

Send us Fan Mail 2:20- Intro 3:30- What is a good level for my testosterone to be? -Jimmy F. 9:30- Why are you barefoot? -Mitch B. 11:30- My crush dresses like an “Insta model”… should I date her? -Sarah 16:30- How can I figure out my macros without using a calorie counting app. -ANASTASIA L. 19:20- Who’s slim-Jim is bigger? -Claire B. 20:20- I keep hearing about iodine… why is it so important? -P...

Send us Fan Mail 3:00- Guest Intro 6:30- Sam’s back story- From concrete to mortgages, a band and personal training 10:15- Sam’s fitness journey and fat loss experience  13:15- Sam’s personal training career 15:30- Sam’s inspiration 17:30- Finding self identity  20:00- Being selfish with your time 25:30- Tips for new lifters 30:00- The importance of using different variations in your lifts 34:00-...

Send us Fan Mail Season 1 Ep. 22. 1:30- Can I build my booty and shrink my waist at the same time? -Julia H. 4:45- Does the food you get your calories from matter as long as I’m hitting my macro goal? -Bryan K. 9:45- Can I exercise with DOMS? -Jenna P. 17:45- How do I build muscle? -Mike F. 27:00- Should I be stretching before my workout? -Pete M. 30:00- How do I get abs fast? -Amy C. 36:30- Does...

Send us Fan Mail Season 1 Ep 21. Fat Loss Finale 3:00- Mitches progress update 4:15- Gars update 5:20- Ryan’s update  6:00- Brenner’s update 8:00- The struggles the gang faced 11:00- Fluctuating body composition  14:00- Lifting belts, good or bad? 23:00- Shoutout to Nicole! 25:00- Mitch is the biggest loser! 31:00- Highs and lows Support the show

Send us Fan Mail  Fat Loss part 4. 2:00- Brenner’s checkin 3:00- Mitches checkin 3:30- Gars checkin 8:00- Is Tom Brady a clone? 11:00-Fat loss tactics going into week 7&8 Support the show

Send us Fan Mail 1:30- John’s background 4:00- The discipline of bodybuilding  7:00- The Air-force 10:45- Imposter syndrome 11:15-Dunnings Krueger effect 14:00- THE IDEAL CLIENT 21:00- Pros & cons between virtual and in person personal training 28:00- Progressions- beginner vs veteran 30:30- Non of it matters if you’re not having fun  35:00- Steroids 37:00- Experimental Excellence 39:50- Cryin...

Send us Fan Mail 1:00- Competition Updates 1:30-Gars progress 4:00- Brenner’s progress 9:30- Mitches progress 11:00- Ryan’s progress 13:00- Fat Loss Tactics! 14:30- Steady state vs Higher intensity and lower intensity cardio 17:00- More fat loss tactics 25:00- Brenner’s Hyrox experience  33:00- What to expect during a Spartan race Support the show

Send us Fan Mail 2:00- BenchPress- Expert tricks, cues and advice on increasing the quality and weight of your squat. 13:00- Deadlift- The #1 HARDEST movement to learn. We break it down into several cues and techniques to break through the learning curve. 23:00- Fundamental Deadlift NON NEGOTIABLES 27:00 When to use a lifting belt 33:00- Overhead Press- Warmups, tools and hacks for a SEAMLESS OHP...

Send us Fan Mail 1:00-Weigh in updates for the crew 5:30- Fat loss tactics being put into action 6:00- Ryan’s wins & losses 8:00- Brenner’s approach and progress 10:30- how to fix lower back pain/tightness when running 12:00- Tips on increasing running speed and reducing impact 14:00- Gars take on his 10lbs of weight loss! 16:00- How to pace yourself when running 18:00- More tactical games! 21...

Send us Fan Mail 2:00- Updates @ the NAC 8:00- Bills background and hobbies 9:30- Bills Philosophy  12:00- Using injury’s or weak spots to provide value  22:00- Torn biceps 24:00- Tactical games, Spartans and Tough Mudders 38:00- Strategies to improve people’s adherence to a program 46:30- Don’t grow up to quick 52:00- 1st Phorm 54:00- Resources Support the show

Send us Fan Mail Intro 4:00- Who’s paying for studies, documentaries “misinformation? 7:00- Hunter/gatherer 10:00- Heart attacks then vs Now…. 17:00- Vegetable oils & Oxidation  20:00- Iodine, Bromine, Flouride 26:00- Healthy eating costs- If you don’t pay now you’ll pay for it later with your health. Support the show

Send us Fan Mail :45- Fat Loss Contest! 3:00- Gar has an Aneurysm 5:30- What is; BMI, BMR, BFP etc 6:30- Weigh ins 8:00- Competition guidelines 9:30- Goal/ Game plan setting 10:00- Difference between scales 12:00- The pros/cons of frequent weigh ins 14:00- Betting, strategy’s, & Brenner gets spanked 15:30:- Pros/Cons of Vegans  20:00-Pitfalls of personal trainers 25:00- Trainers are more human...

Send us Fan Mail Intro 1:15- Brenner’s 1st powerlifting competition 3:00- 15 y/o girl deadlifting 290lbs… 4:30- Your face is pizza sauce 7:00-Spartans, Tough Mudders, Hyrox & Deca 8:00- Brenner’s story 10:00- Breaking backs  15:00- More certs doesn’t mean you’re a good trainer 18:00- Real Estate 22:00- Trainers are people too 24:00- Mitch got crunk with Snookie 25:00- Brenner’s training Philos...

Send us Fan Mail Season 1 Ep 11- Pro football & Hobbies w/ Ryan Feehan (Focused Fitness) 1:00- Intro 3:00- Pro football & Ryan’s backstory 8:00- How many certifications is too many? 13:00- Converting “Toners” to the process 14:00- Can 1 day of exercise change your body? 18:00- Breaking up a fight 22:00- Training clients for free 25:00- The next generation  26:00- Sex, drugs, alcohol  26:00...

Send us Fan Mail 2:00- Growth Hormone 3:15- Dopamine  4:00- Beta Amyloid (sticky brain) 5:00- REM and the phases of sleep 6:00-Napping good vs bad 9:00- Night terrors 10:00- 3 pillars of physical health 11:00- Circadian rhythm and night owl vs early bird 11:30- Men vs women sleep target 13:00-Screen-time, blue light and insomnia 14:00 Social media dos and donts 16:00- Melatonin supplements good or...

Send us Fan Mail 0-1:00- Intro 1:00- Guest Brian Reed Intro 4:50- Strongman vs Powerlifting 7:00- From Track to Tank💪 10:30- An ideal client is… 10:50- VIP Barbell 14:30- Beware a sloppy coach  16:30- “Scraping” & other recovery techniques  18:40- The importance of thorough bloodwork and getting to know your body 19:30- Is powerlifting something a “novice” can get into 20:00-Find a good Dr. w...

Send us Fan Mail In this episode Mitch & Gar provide a bunch of actionable tips to help a new gym goer have a successful experience at the gym. 0-1:05- Intro 1:10-Topic of the Day 2:00- #1 Gym Etiquette tip (Put that thing back where it came from or so help me!) 4:20- #2 Are people watching me in the gym? 7:50- Support “rookies”. 8:30- Put weights where they belong. 10:10- Don’t be Gross! 11:0...

Send us Fan Mail Season 1. Episode 7.  With Gar out for surgery Host Mitch Blaak goes "Solo Dolo" with guest Lance Parker. They dive into the top 3 supplements we recommend you try and the 3 pillars of what ACTUALLY builds your dream body. 0:00-1:30- Intro 1:30-3:00- Guest Intro 4:00- Supplements! 5:30- Protein- Where to get it 12:30- Protein recommendations  17:15- Creatine. Why so GOOD...