Living Lean

Jeremiah and Andrea discuss strategies to build your quads if you struggle with being glute dominant. Chapters 00:00 Understanding Glute and Quad Dominance 03:04 Strategies for Balancing Muscle Dominance 06:01 Optimizing Movement Patterns for Quad Growth 08:59 Adjusting Equipment for Better Results 11:54 Pre-Exhaust Techniques for Quad Development 15:12 Creating a Comprehensive Quad Training Progr...

You’ve spent months building muscle - now it’s time to reveal it. But if you don’t approach the transition from a building phase to fat loss the right way, you risk spinning your wheels… or worse, losing hard-earned progress. In this episode, Natalie and Jeremiah break down exactly how to move from a build into a cut without sabotaging your physique . Chapters 00:00 Transitioning Phases: Building...

Ever feel like no matter how hard you train, your quads just keep growing… but your glutes won’t budge? Or maybe it’s the opposite—you only build glutes and can’t seem to develop your quads? In this episode, Andrea and Jeremiah break down what it actually means to be “glute dominant” or “quad dominant” —and why it might be the reason you’re not seeing the results you want from your lower body trai...

Jeremiah and guest Kyle Baxter take a deep dive into biomechanics, exercise selection + execution, and programming for glute growth. 00:00 Introduction to Coaching Dynamics 04:05 Understanding Muscle Sensation and Activation 11:01 Exploring Exercise Selection and Programming 20:10 The Role of Muscle Orientation in Training 31:18 Lengthened Bias Movements in Hypertrophy 38:15 Understanding Muscle A...

Jaune's transformation → https://www.instagram.com/p/DImC1w6RaJr/?img_index=1 Jeremiah and Andrea dive deep into the transformation journey of Andrea's client, Jaune, who just competed in her first Fit Model competition. They discuss the coaching strategies, training methods, and nutritional phases that contributed to Jaune’s success.  00:00 Introduction to Jaune’s Transformation Journey...

Jeremiah and Natalie discuss Natalie’s journey of growing lats and quads. They share insights on how to effectively train these muscle groups, the significance of volume and frequency, and Natalie’s training evolution. 00:00 Introduction to Training Goals 05:02 Training Evolution and Timeline 10:07 Key Changes in Lat Training 14:56 Personal Training Routine and Insights 20:06 Overcoming Challenges...

Jeremiah and Andrea discuss the complexities of getting and staying lean + the challenges of transitioning from a fat loss phase to maintenance. 00:00 Introduction to Staying Lean 09:20 The Challenge of Staying Lean 14:04 The Importance of Goals in Maintaining Leanness 17:59 Building Muscle for Long-Term Success 18:32 Navigating the Lean Phase 24:07 The Balance of Body Composition and Coaching 30:...

Guest Nick Ridpath joins the show to break down how fixing your movement = better gains. He discusses common movement issues, the role of passive work, and insights into hypertrophy training.  00:00 Introduction to Nick Riddpath 05:01 Nick's Journey and Coaching Philosophy 09:51 The Importance of Movement Quality 15:03 Client Assessment and Movement Screens 20:00 Common Movement Issues and So...

Jeremiah and Andrea discuss insights and strategies from Jeremiah's recent 16-week photo shoot prep. 00:00 Introduction to Lean Strategies 04:58 Jeremiah's Photo Shoot Prep Journey 10:03 Adjustments in Training and Nutrition 15:04 The Role of Cardio in Fat Loss 19:57 Final Push Before the Photo Shoot 25:02 Reflections on Hunger and Energy Levels 29:59 Nutritional Strategies for Peak Perf...

Listener Q+A with Jeremiah and Natalie. 00:00 Introduction and Personal Updates 03:00 Training Adjustments and Recovery Strategies 06:04 Travel Experiences and Training Flexibility 10:01 Photo Shoot Preparations and Content Creation 12:54 Training for Muscle Growth: Lats and Quads 16:01 Strength Training During a Caloric Deficit 18:56 Maintenance Breaks Between Fat Loss Phases 23:03 Final Thoughts...

Jeremiah and Andrea discuss how the strategies Andrea’s used to build her lower body so much recently after years of feeling like she was “doing everything right” but spinning her wheels. 00:00 Introduction to Muscle Growth Journey 02:57 Reverse Dieting and Training Adjustments 06:07 Core Engagement and Abdominal Development 08:59 Learning Through Personal Experience 11:56 Dieting and Photo Shoot...

Listener Q+A with Jeremiah and Natalie. *Injuries episode mentioned - Navigating Injuries: Understanding Prevention, Management and Recovery for Continued Progress LINK HERE 00:00 Introduction and Food Bumps 06:04 Muscle Loss and Recovery Concerns 11:56 Nutrition Timing and Its Impact 18:02 Integrating Other Fitness Activities 22:49 Balancing Hobbies and Training 25:03 The Importance of Enjoyment...

Jeremiah and Andrea discuss Andrea's recent photo shoot, including the preparation, training, nutrition, and the overall experience.  00:00 Introduction to the Photo Shoot Journey 03:00 Training and Nutrition Adjustments Post-Shoot 05:50 Jeremiah's Mini-Cut Experience 09:00 Preparing for the Upcoming Photo Shoot 11:57 Finding the Right Photographer 15:01 Tanning and Makeup Tips for Photo...

Jeremiah and Natalie discuss their personal journeys in physique transformation, sharing insights on nutrition, training, and the mental shifts required to progress. 00:00 Introduction to Personal Physique Journeys 03:07 Nutrition Adjustments and Training Updates 06:04 Understanding Weight Fluctuations 08:55 The Importance of Food Quality 11:51 Strategies for Meal Planning and Control 14:54 Lesson...

Jeremiah and Andrea discuss Andrea's journey to her best physique, culminating in a recent photo shoot. They explore the various phases of her training, the importance of setting goals, and the impact of training intensity and diet strategies on her progress. 00:00 Andrea's Photo Shoot Journey Begins 04:58 The Importance of Setting Goals 10:01 Comparing Physiques: Progress Over Time 15:0...

Jeremiah and Natalie discuss effective strategies for fat loss, particularly focusing on when to add cardio versus reducing caloric intake. 00:00 Introduction to Fat Loss Strategies 12:54 Understanding Cardio vs. Caloric Reduction 17:22 Balancing Stress and Nutrition for Optimal Results 18:24 Managing Fat Loss: Strategies and Considerations 24:13 Client Case Studies: Real-World Applications 30:42...

Jeremiah and Andrea delve into advanced nutrition & cardio strategies for body recomposition. Chapters 00:00 Introduction to Body Recomposition Strategies 02:30 Physiological Considerations for Nutrition and Cardio 10:11 Training Performance and Body Recomposition 20:03 Cardio as a Tool for Fat Loss 28:02 Macro Setups and Refeeds in Body Recomposition Keywords body recomposition, nutrition, tr...

Jeremiah and Natalie discuss the common signs that indicate individuals are not training hard enough to build muscle. 00:00 Signs You're Not Training Hard Enough 04:54 Understanding Muscle Growth and Training Intensity 10:31 Evaluating Performance and Progress 14:00 The Importance of Compound Movements 17:52 Facial Expressions and Training Effort 21:53 The Role of Training in Muscle Developme...

Jeremiah and Andrea discuss body recomposition strategies for advanced clients, focusing on the synergy between training and nutrition. 00:00 Introduction to Body Recomposition 14:02 Understanding Training and Nutrition Synergy 22:08 Key Training Considerations for Body Recomposition 28:38 Adjustability in Exercise Selection 30:47 Stability and Exercise Selection 35:02 Machine vs. Free Weights 38:...

Natalie and Jeremiah discuss effective nutrition & training strategies for coaching beginner clients.  Chapters 00:00 Introduction to Coaching Beginners 03:07 Understanding Body Composition and Scale Attachment 05:52 Building Confidence Through Phases 09:14 Setting Initial Goals for Beginner Clients 12:07 Establishing Nutrition Protocols 14:53 The Importance of Skill Acquisition 17:54 Meal Pla...

Summary In this conversation, Andrea and Jeremiah discuss how core training has evolved in their programming. They explore the integration of primers to enhance workout effectiveness, the importance of direct ab training, and innovative techniques for developing visible abs. The discussion also covers exercise selection for core training and concludes with reflections on their training experiences...

Summary Jeremiah and Andrea discuss effective strategies for maintaining fat loss while traveling, particularly in unfamiliar environments.  Chapters 00:00 Introduction and Overview of Fat Loss Nutrition Hacks 09:59 Andrea's Progress and Reflections on Dieting 20:01 Traveling and Maintaining Nutrition 30:00 Strategies for Tracking Food While Traveling 25:12 Framework for Daily Nutrition 26:36...

Summary In this episode, Natalie and Jeremiah discuss the essential strategies for coaching beginner clients in both training and nutrition.  Chapters 00:00 Introduction and Catching Up 15:12 Coaching the Beginner Client: Importance and Strategies 21:27 Setting Up for Success: Initial Intake and Goal Setting 28:01 Understanding Client Relationships with Food 32:06 Setting Realistic Goals and Expec...

Interview on The Mind-Muscle Connection Podcast. Jeremiah discusses has been up to lately with his training & nutrition, his experiences with TRT, and how his coaching methods have shifted over the years. Plus, insights on aggressive dieting and how to optimize fat loss. Chapters 05:39 PEC and LAT Training 09:02 Training Methods 11:21 High Energy Flux 11:58 Fat Loss & Body Recomposition 17...

Summary In this episode, Jeremiah discusses his personal takeaways from his most recent Fat Loss Phase Chapters 00:00 Body Composition Insights 04:53 Mindset and Attitude in Dieting 06:36 The Move More, Eat More Approach 13:53 You have more control over hunger than you realize 17:53 Gaining body fat isn’t as scary as you think 23:55 Visuals & measurements > scale weight for lean people gett...