Reps and References

Quick episode this week. I break down my DEXA scan results and talk about how body composition data works as a metric alongside a training program rather than as a standalone number. Looking forward to the next scan as a benchmark. I also get into one of the cons of DEXA scans that nobody talks about enough. Then we talk Supergirl at the box office. A $37 million domestic opening against a $170 mi...

In this episode I break down my current training block and where things stand heading into summer and the half marathon. Then pop culture. The new Shrek 5 trailer is out and the internet is losing its mind over the animation. We get into whether the backlash is warranted or if people are just allergic to change. Then full spoilers for Toy Story 5. Jessie takes the lead, and Pixar somehow made a mo...

In this episode I break down Alison Brie's Evil-Lyn workout from Women's Health and what her movement selection says about long-term consistent training. Three hundred pound hip thrusts, contrast training with Zercher squats, weighted pullups and a genuine emphasis on back work. There is a lot to appreciate here and a lot worth talking about from a coaching perspective. Then full spoilers...

In this episode I break down Nicolas Galitzine's He-Man workout with Men's Health from a coach's perspective. He went from 80 kilos up to 105 before cutting down to 91, eating between 4,000 to 5,000 calories a day and banking cardio on the assault bike between set changes during filming. We talk key takeaways from the video and what his movement selection says about how he built and ma...

In this episode I talk about wins of the week starting with a major professional milestone. The opening of Evolve South Commons marks a huge step forward for Rooted Resilience Fitness and what we're building long-term. Then I reflect on the podcast's own trajectory from co-hosted to solo, finding its voice, and what growth looks like when you're building something authentic. Then full...

In this episode I break down Karen Fukuhara's workout video and talk about what works, what could be better, and why it's helpful when celebrities share unfiltered training content. It's not a roast, just honest coaching observations and why learning to watch fitness content critically matters. Then full spoilers for The Punisher One Last Kill. Frank Castle is at his lowest, hallucinat...

In this episode I talk about taking a week off from the show and what that actually looks like when life gets in the way. Then I get into my summer half marathon training. What the training structure looks like, balancing endurance work with maintaining muscle, nutrition adjustments when adding volume, and how to program running without destroying your strength work. Then pop culture. A quick May...

In this episode I missed last week because life happened and that becomes the lesson. Whether it's training, nutrition, or sleep, one miss doesn't undo your progress. Then we hit pop culture. The Clayface trailer looks brutal. Invincible Season 4 finale skipped the big fight for Mark's PTSD and Thragg's impossible deal. Daredevil Born Again's less than stellar season 2 performa...

SPOILER WARNING: Full spoilers for Invincible S4 Ep 6, Daredevil Ep 4, and the Punisher trailer ahead. In this episode we talk training beyond aesthetics and what that actually means. The hybrid training conversation is everywhere but most of it misses the point. Training for multiple qualities isn't revolutionary, it's just smart programming when looking good isn't your only goal. The...

SPOILER WARNING: Full spoilers for Daredevil: Born Again Season 2, The Drama (2026), and the Supergirl: Woman of Tomorrow controversy ahead. In this episode, we’re skipping the gym talk to focus on a massive week in pop culture. We start with Milly Alcock’s recent Vanity Fair comments regarding "ownership of women's bodies" in fandom and why her blunt honesty triggered such a radioac...

SPOILER WARNING: Full spoilers for Invincible Season 4 Episode 4 and Daredevil Born Again Season 2 Episode 1 ahead. In this episode we start with a reality check. Rene opens up about being in the middle of an aggressive cut and what it actually feels like even as a coach. Knowledge doesn't make hunger easier and expertise doesn't eliminate the mental battles. Then we dive into pop culture....

SPOILER WARNING: Full spoilers for Invincible Season 4 and Project Hail Mary ahead. In this episode we start with something personal. We're in the middle of an aggressive cut and even as coaches we're dealing with the trials and tribulations that come with it. Hunger, fatigue, mental battles, and the reality that knowledge doesn't make the process easier. We get honest about our curren...

In this episode we dive deep into the manosphere documentary that dropped on Netflix. Louis Theroux explores how male influencers weaponize fitness culture as a gateway to toxic masculinity and extremism. Legitimate self-improvement advice gets twisted into radicalization and online creators need to understand the pipeline they are feeding. We break down why this is a larger issue for the fitness...

In this episode we talk about the fitness industry's obsession with monetizing everything for views and engagement. When eyeballs become the only metric that matters we stop seeing each other as people and start seeing each other as content. Comparison culture and constant performance are eroding genuine community. Then we shift to pop culture. Timothée Chalamet dismissed ballet and opera as i...

In this episode we look at the protein craze taking over every grocery aisle from your morning cereal to your afternoon snack. We explore how "high protein" shifted from a nutritional goal to a major marketing buzzword and what happens when companies prioritize trends over true innovation. It is a deep dive into navigating the noise to make informed choices about what actually fuels your...

In this episode we talk Toy Story 5 and what happens when toys have to compete with screens for attention. Spoiler alert: it mirrors our own struggle with technology. Then we cover the Winter Olympics that just closed yesterday. Canada took home 21 medals and we highlight the standout performances from Mikaël Kingsbury, Brad Jacobs, and the speed skating squad. We also get into Eileen Gu's gol...

In this episode we talk fast food, fitness culture, and why moderation beats perfection every time. No shame, no all-or-nothing thinking, just an honest conversation about sustainability and giving yourself a break. Then we get into the role pop culture plays in keeping us motivated. Sometimes the thing that gets you to the gym is a movie, a character, or a song and that is perfectly valid. Inspir...

In this episode I focus entirely on the relationship between fitness and politics and why it is no longer realistic to pretend the two do not intersect. From the way COVID was politicized inside the fitness industry to the rise of outrage driven marketing and hidden agendas across the spectrum, health conversations became identity markers. In some cases people became more concerned with being righ...

This week I kick things off by digging into one of the most frustrating parts of training hitting a plateau. We break down why progress stalls, how to figure out what is actually holding you back, and the small adjustments that matter more than blowing up your entire routine. From there Rishaz joins me for the pop culture side of the show as we talk about WWE living firmly inside the pop culture b...

In this episode, I take a step back and ask whether all the information, tools, and advice in health and wellness actually makes us healthier. Between optimization culture, overthinking, and knowing more doesn’t always mean doing better. I break down the pros and cons of modern wellness and why consistent, sustainable habits beat chasing perfection every time. I also give my quick thoughts on the...

This week’s episode is all about celebrating the movies that made 2025 such a memorable year. I count down my top ten favourite films, breaking down what stood out, the themes each story explored, and why these movies stayed with me long after the credits rolled. From bold reimaginings and character driven dramas to animated surprises and superhero resets, this list reflects the stories that chall...

This week I kick things off with my win of the week before diving headfirst into a packed pop culture episode. We break down the official Doomsday trailer and what it means to see the original 2000s X Men cast stepping back into the spotlight. From there, we talk about Sony cancelling Olivia Wilde’s Spider Woman project and what it signals about the studio’s shifting priorities, along with the pos...

This week we kick off the new year by diving into the Stranger Things series finale (SPOILERS AHEAD). We unpack all the strange, shocking, and thought-provoking moments from Hawkins, exploring the storytelling choices, character arcs, and what it means for the series overall. Along the way, we reflect on what the finale teaches us about pacing, payoff, and narrative risks and why some decisions le...

This week I break down practical fitness tips and strategies that can help both New Year resolutioners and current gym goers stay consistent and actually see progress with their goals. We talk about realistic expectations, sustainable habits, and the small adjustments that make the biggest difference over time. From there, I shift gears and count down my top ten most anticipated movies of 2026. Fr...

This week I break down how to approach holiday eating without falling into the binge restrict cycle. We talk realistic strategies, mindset shifts, and why maintaining your habits through the holidays often matters more than chasing perfection. From there, I dive into the rumoured teaser trailers for Doomsday and the way Marvel is pitching its next chapter to fans after a shaky stretch in the MCU....