Fit Fusion Brotherhood

Don't skip this part... We are going to get into the thick of nutrition and workouts soon but we need to set you up by laying the foundation first! Instagram- richbykerkfit Instagram- seanbykerk

Saying I want to lose fat or I wanna gain muscle isn't good enough. You need a specific and measurable goal to go on or else you are going to fall off track. Here is exactly how to do it in part 2 of our "get your abs back" series

15 part series kicking off on how to get your abs back! I am going to take you from A-Z on exactly what I do, and what we do with our clients so you can see your abs for the first time in decades or for the first time ever! Note: Follow these steps/parts in order! And at the end of each episode, there will be a little bit of homework for you to do. Do the steps at the end if you are serious about...

Having a little fun with some value here. I am going to give you my top 10 underrated exercises that you should implement in your training right away! Do you agree or disagree? Let me know @richbykerkfit on Instagram @seanbykerk

If I was at gun point and I had to do 7 things to lose around 25 lbs.... This is exactly what I would do! Hint: High Protein is one of them and is one of the most important things you need to do. If you want 40 protein recipe ideas that lsit the protein ane calorie amound, click the link down below to grab it. Low Calorie, High Protein Recipes (mailchi.mp)

If you want to lose weight, gain it back and follow something unrealistic? Then follow a meal plan.. But if you want to ditch the gut for life and drop 15-30 lbs? There is a better way. Grab our 40 low calorie/high protein recipes linked below, that way you pick meals that best fit your lifestyle. Low Calorie, High Protein Recipes (mailchi.mp)

Can you guess the 10 foods? Some of them I bet you can, some of them I am guessing not.. Hope you enjoy! Instagram- richbykerkfit Instagram- seanbykerk Youtube-Fit Fusion Brotherhood

In this episode, Rich dives into 7 key workout tips so you can ditch the beer gut and feel confident with yourt shirt off for the summer. Follow us on Instagram @richbykerkfit and @seanbykerk

Enough talking about fat loss right? Here are 10 tips on how to build more muscle!

To Bulk or to Cut?.... You will find your answer in this episode! Instagram-richbykerkfit

In this episode, you will know HOW to design a workout split that works for you. (Note: I do not go into sets/reps as that will depend on so many factors) Instagram- richbykerkfit

Myth busting episode on what you do NOT need. Send me a DM at richbykerkfit on Instagram and let me know what you think of my list

Getting strong while losing fat? Impossible right... Nope. Here is how to do it in 5 steps Instagram-richbykerkfit

Want to learn to lsoef at without ever feeling restricted? It starts here.  Find out how you can lose fat without giving up those foods/drinks you enjoy instagram-richbykerkfit

We are taking a break from the nutrition and it is time to get into the gym stuff! Here are 5 tips for you to take away so you can smash your progress in the gym Instagram-richbykerkfit

In this episode we dive into how many calories, protein, carbs and fats you need to lose fat! Instagram- richbykerkfit

In this episode we are going to dive into 3 nutrition strategies YOU can implement to lose fat for life. We will also discuss what to avoid!!

In this episode we are going to discuss how weight loss actually works! Note: (There was an talking typo on my end talking about fat- I stated it was fast digesting. It is actually slow digesting. So don't come yelling at me!)

In this episode, we are going to discuss 5 things you NEED to have if you want to see great results. This goes a lot deeper than counting calories, protein etc!

In this episode, you are going to learn a little about my story, who I am, and what I specialize in. We will also discuss future episodes and what you can expect to hear on this podcast, to make sure you crush your fitness and health goals.

In this episode I discuss what happened to: My weight. My sleep/energy My stress/anxiety My liver And a bunch more things I noticed. Tune in to find out wha changed and how this MAY influence you to give up alcohol for a month

In this episode, Sean and I picked our top 2 exercises for the 6 foundational movements. Squat. Single Leg, Hinge, Push, Pull, Carry. Be sure to check it out as you will go inside our minds when it comes to picking exercises for ourselves, and for our clients.

Had a great discussion with Brendan talking about running and injury prevention. Here are the topics we covered:   0:00- Intro  1:04- Joint by joint theory  2:30- Essentials you need for running in terms of a stability and mobility stand point  3:20- At home screens you can do to test your mobility/stability  4:45- Strengthening and warm-up exercises you should be doing fo...

Had a great discussion with Brendan talking about running and injury prevention. Here are the topics we covered:   0:00- Intro  1:04-Joint by joint theory  2:30- Essentials you need for running in terms of a stability and mobility stand point  3:20- At homes screens you can do to test your mobility/stability  4:45- Strengthening and warm-up exercises you should be doing fo...

Think Deadlifts are just a full body exercise that also hammers the glutes and hamstrings? Think again. Find out the main 3 benefits of the deadlifts, one common myth, and a few mobility requirements to get yourself in a good position