SOTA Personal Training Podcast

Some muscles are more important than others... Some muscles should be prioritized more by women than men and vice-versa... Actually, maybe that's not true... Or maybe it is? In this episode, Coach Phil and I rank the five most important muscle groups for women and men. Listen and find out if there's any difference between the two!

You often won't have as much time as you like to work out. In these situations, is it worth it to do a very short workout? If so, how should you do it? Coach Sean explains.

Coach Sean breaks down an often overlooked aspect of fitness that most people could make drastic improvements in to increase their strength and muscle mass, lower their body fat, and improve the way they feel.

Coach Sean and Coach Phil talk about training to build and maintain muscle mass and bone density, particularly among older populations, and discuss whether there should be differences in training programs between women and men.

Coach Sean and Coach Phil give a playbook for increasing your longevity as much as possible.

All of us inevitably hit a plateau or two on our fitness journey... we can't get stronger, we can't keep burning body fat or building muscle, etc... In this episode, Coach Sean and Coach Phil talk about how to break through your fitness plateaus.

Coach Sean and Coach Phil talk through the complexities of nutrition and bring it all back to one important rule.

You've probably been told that after age 30 everything starts going downhill and that you start losing muscle. Coach Sean shares how to gain muscle after 30 and talks about how much you can realistically gain.

Coach Sean and Coach Phil talk about the common obstacles to getting into shape after you turn 40, and give a blueprint for how to overcome the obstacles and achieve your fitness goals.

Coach Sean and Coach Phil talk about two different psychological approaches to fitness.

Coach Sean and Coach Phil share their anecdotal experience working with many clients who are taking GLP-1 medications for weight loss.

Coach Sean and Coach Phil give general guidelines for the appropriate caloric intake for both men and women, discuss the nuance of the topic a bit, and go on a few fun tangents as always.

Coach Sean and Coach Phil talk through 10 fat-burning strategies from least-efficient to most-efficient.

Coach Sean talks you through two methods to burn stubborn belly fat.

Coach Sean explains why your cell phone habits may be the most important aspect of your health and fitness, and gives tips on how to manage the phone.

Coach Sean and Coach Phil give 3 main reasons - with a few tangents - for why you aren't gaining as much muscle and strength as you may have expected even though you are lifting weights regularly.

Find out 5 things (fitness-related) that you may not have even known about yourself but that your coaches know about you from experience!

In this episode, Coach Sean and Coach Phil explore the ins and outs of protein sources, discussing how much protein you need, the best sources, and practical tips for incorporating more protein into your diet. They debunk myths, share personal insights, and provide actionable advice for building a high-protein diet tailored to your goals. Key Topics: Optimal protein intake (1 gram per pound of bod...

Phil is joined by two physical therapists to help you navigate pain and empower your pelvic floor health. In this special seminar episode, you'll learn: The truth about normal “wear and tear” as we age When to push vs. pull back after an injury How too much rest leads to deconditioning Pelvic floor myths and how to empower your pelvic health (for both men & women) If you’ve ever felt hesit...

Coach Sean and Coach Phil explain why you need to start NOW (late February) if you want to get the summer body you want, and give a detailed plan for how to burn body fat - and maybe even add a little muscle mass - in a healthy way over the next 3-4 months.

Would you get better results - more strength, more muscle gain, more body fat loss, and move better overall - if you trained just a little harder in the gym? Coach Sean and Coach Phil talk through the nuances of this question.

Coach Sean explains 5 common mistakes that most gym-goers (including Sota members) make, and it ends in an impromptu money back guarantee.

Coach Sean and Coach Phil discuss the "score" that is now featured on Sota's InBody scans, and how you can improve it... -Build muscle mass and burn body fat -Maintain strength for life -Improve your energy

How much cardio is the right amount of cardio for your health and fitness goals? Does cardio help (or, ironically, HURT?) your ability to build muscle and burn body fat? Coach Sean and Coach Phil break it down for you in this episode.

Coach Sean and Coach Phil talk about 5 clients who are making excellent progress with their fitness, and explain how they are doing it.