Bolt Fitness and Performance Show

In this episode, Coach Mike talks about why what you've heard about red meat isn't ALL true. Where does red meat fit into your diet? Why should you eat red meat? Can you eat it every day? Mike answers these questions and more...

Questions about creatine supplementation? Is it safe? Is it for me? What does it even do? Coach Mike answers your questions about creatine supplementation in this week's episode of the Bolt Fitness & Performance Podcast. links: https://examine.com/supplements/creatine/?show_conditions=true https://s.thorne.com/0b85I

As coaches, we play lots of different roles. What role do you need us to play for you? It seems like a simple question on its surface...but it can be a tougher question to answer than you may thinkOnly when we identify the MAIN challenge, problem, or constraint that is preventing you from achieving the outcomes you want to achieve, can we start knocking the dominoes down and open up your path to s...

We all have negative "stuff" we want to remove from our lives. The challenge with subtracting these negative habits is that "gaps" are formed. If not filled these gaps leave us sitting there, thinking of the things we wish we were doing, and eventually caving into our cravings. What if we changed our mindsets? What if we shifted our thought processes towards what we can ADD int...

Have you heard? Protein is pretty important. If you're someone who isn't used to eating a lot of protein, getting more protein in your diet can feel overwhelming. In this episode, Mike outlines a simple approach to fitting protein in your diet in a way that takes into account how often you eat, how big or small of meals you prefer, and the foods you like.

Getting your 10,000 steps in during the summer months is challenging enough when the sun is shining and the weather is inviting. When it's dark, gloomy and cold?... Sheesh... In this episode, Coach Mike discusses some ideas for getting your 10,000 steps in during the winter months.

Getting to Know Coach Andres In today’s episode, our guest is Coach Andres Lezme. We got to know Andres when he was an intern with us back in 2022 as he was finishing up his schooling. In May of 2024, Andres joined the team as a full-time coach, and we could not be happier to have him as part of the Bolt Family. In this episode, we dive under the hood to get to know Coach Andres on more of a perso...

Are you someone who is stuck in the cycle of repeatedly starting and stopping a fitness program? You're not alone. Our data tells us that the majority of folks stuck in the "stopping-and-starting" cycle run into challenges at roughly the 3-month mark of their fitness journeys. Success in fitness is a game of consistency. It's a simple concept in theory, but can be difficult to...

What causes lower back pain? How do we manage it? How do we prevent it from happening again? Dive into all this and more on this week's episode of the Bolt Fitness and Performance Show. Join us on October 8th, 7pm at Bolt Fitness, where alongside our partners at AMP Performance and Rehab we will be diving into all you need to know about lower back pain.

In this episode, join Coach Mike as he discusses the top things to prioritize in order to optimize your health, body composition, and most importantly - your time

On today's episode, we discuss the elephant in the room when it comes to fat loss. Is alcohol really that bad for you? Can realistically drink alcohol AND lose weight? Coach Mike answers these questions and more.

Tracking calories is a sure-fire way to make sure your nutrition is on track in pursuit of your goals. But let's be honest...It's a huge pain. What if there were an easier, less stressful, and less time consuming way to track your calories? In today's episode, Coach Mike walks you through exactly how to do so.

Swing into Episode 54 of the BOLT Fitness and Performance Podcast, where we're tackling the crucial topic of in-season training for adult golfers. Join us as we guide you through the essential strategies and exercises to optimize your training regimen, minimize injury risks, and enhance your performance on the green during the season. From targeted strength and flexibility routines to injury...

In Episode 53 of the BOLT Fitness and Performance Podcast, we delve into the indispensable aspect of training: consistency. Join us as we uncover strategies, mindset shifts, and practical tips to maintain unwavering consistency in your fitness journey. From establishing sustainable habits to overcoming obstacles, this episode equips you with the tools to build a rock-solid foundation for achieving...

In Episode 52 of the BOLT Fitness and Performance Podcast, Coach Greg and Coach Tom dive into the complexities of motivation, offering a nuanced exploration of when to leverage its power and when to rely on the steadfast commitment of consistency. Through real-life examples and practical insights, they dissect the intricate interplay between motivation and consistency, equipping listeners with the...

Episode 51 of the BOLT Fitness and Performance Podcast brings together Coach Greg and Coach Tom for an enlightening discussion focused on one of the cornerstones of success in fitness: consistency. Dive into this episode to discover a treasure trove of practical tips and strategies aimed at helping listeners cultivate unwavering commitment to their fitness goals. Drawing from their vast coaching e...

In this insightful episode of the BOLT Fitness and Performance Podcast, Coach Mike and Coach Greg tackle a fundamental question: What's more crucial in the gym, consistency, or intensity? As they share their expertise and experiences, listeners gain a deeper understanding of the dynamics at play in fitness routines. Whether you're a beginner or a seasoned athlete, this discussion offers...

In episode 49 of the BOLT Fitness and Performance Podcast, we dive deep into the often underestimated but crucial aspect of overcoming mental blocks. Whether you're facing challenges in your fitness journey or striving to reach peak performance in any area of life, this episode provides invaluable insights and practical tips to help you conquer mental barriers. Join us as we share effective s...

In episode 48 of the BOLT Fitness and Performance Podcast, Coach Greg and Coach Justin dive into the science behind training while dealing with injuries. Explore the various strategies and techniques that can help you maintain momentum and progress towards your fitness goals, even in the face of physical limitations. Gain valuable insights into how modifying your training routine can optimize reco...

In episode 47 of the BOLT Fitness and Performance Podcast, coaches Greg and Tom delve into the fundamental aspects of nutrition, offering guidance for those feeling overwhelmed or unsure of where to begin. With a focus on practical advice, they outline steps to initiate a nutrition journey effectively. Additionally, the episode explores strategies for enhancing body composition and optimizing spor...

In Episode 46 of the BOLT Fitness and Performance Podcast, Coach Greg and Coach Tom tackle a common dilemma: the vicious cycle of rapid weight loss followed by even faster regain. Join them as they delve into the intricacies of sustainable weight loss strategies and the pitfalls of fad diets. From understanding the importance of creating healthy habits to debunking common misconceptions about calo...

Join Coach Greg and Coach Tom in Episode 45 of the BOLT Fitness and Performance Podcast as they delve into a timeless debate: what yields better results in training – more weight or more reps? In this insightful discussion, they explore the nuances of strength training, muscle growth, and endurance, offering practical insights to help you tailor your workouts effectively. Whether you're aimin...

In episode 44 of the BOLT Fitness and Performance Podcast, Coaches Greg and Mike present a compelling case study that challenges the conventional wisdom around weight loss. Join them as they share the inspiring journey of someone who achieved success by eating more strategically, proving that there's more to effective weight management than meets the eye. Discover the real-life experiences, p...

Episode 43 of the BOLT Fitness and Performance Podcast is all about recognizing and overcoming burnout without the typical emphasis on rest. Join Coaches Greg and Tom as they guide you through identifying the subtle signs of burnout and provide innovative strategies to reignite your fitness flame. Explore alternative approaches to rekindling motivation, overcoming fatigue, and breaking through men...

In Episode 42 of the BOLT Fitness and Performance Podcast, join Coach Greg and Coach Tom in a candid discussion about the importance of embracing discomfort in your fitness journey. Delve into the realm of exercises that need to "suck" and explore why it's okay to be uncomfortable in certain situations. The coaches shed light on the idea that meaningful change often comes with chall...