SOTA Personal Training Podcast

Coach Sean and Coach Phil give you ways to make healthier food choices when you don't have much time, and they discuss the new food pyramid.

Coach Maddy is back on the podcast! In this episode, she tells Coach Sean about the 5 (or was it 6 or 7?) unexpected things that are harming most people's fitness progress. Even Coach Sean was surprised.

Why do most goals fail by February? It's n ot because of laziness or a lack of knowledge, but because they aren’t supported by the right systems. In this episode, you’ll learn our practical 10-step framework for setting goals that withstand real life, distractions, and busy schedules. Learn more at www.sotafitness.com

Coach Sean breaks down the 3 keys to getting stronger in a 101-style lecture, and shares some stories about the "Stronger Than Austin" training program he is on.

Coach Sean and Coach Phil give you tips on how to simplify macronutrient and calorie tracking. Remember - Tracking your macros and calories is the ONLY guaranteed way to lose weight (and/or build muscle).

After facing his biggest fear head-on, Hal Kaufman shares practical strategies for lowering dementia risk and optimizing brain health. From grief to grit, Hal’s story is a powerful reminder that your genetics are not your destiny, and that what you do now matters more than ever. Learn more about Hal at LowerDementiaRisk.com Learn more about SOTA at sotafitness.com

Meet Coach Claire! Claire is our new coach and is fired up about getting started at SOTA. In this episode, Coach Sean talks with Coach Claire about... -Some fun icebreaker questions -Her favorite and least favorite exercises -How and why she became a fitness coach -Her lacrosse career and half marathon training -How to properly fuel the body -The all-important question of which NFL team she roots...

Are you ready to get your health and fitness on track to start the new year in 2026? Coach Sean and Coach Phil talk about three different goals you can choose from to make 2026 a great year for your fitness!

In this special spotlight episode, Annie shares her raw journey from burnout to body wisdom, unpacking the hidden costs of pushing through fatigue, ignoring signals, and doing everything “right” while feeling totally disconnected. If you’ve been running on empty, this one’s for you. www.sotafitness.com

Are you struggling to burn body fat, or have you reached a plateau in your body composition goals? There's always a way to break through that plateau... In this episode, Coach Sean and Coach Phil talk through 10 different "levels" of dieting to make sure you get the body you want.

Coach Sean tells a couple of quick stories to illustrate a very important part of fitness - arguably the most important part - that fitness clients and even coaches often neglect.

Coach Sean and Coach Phil talk about three easy things you need to do in order to get into the shape you want.

Coach Sean and Coach Phil give you 5 quick tips on how to make meal prep fast and easy so that you can achieve your fitness goals. Sean, of course, goes off on several tangents, and Phil, of course, shares several metaphors.

Failure training has pros and cons. Coach Sean and Coach Phil discuss when it is appropriate to train to failure based on the following criteria: -Your goals -Which exercise you are doing -Other circumstances related to how your body is feeling

Which of these three common villains is the worst for your health and fitness: sugar, saturated fat, or alcohol? Coach Sean and Coach Phil give their take.

Do you want to get strong, fit, improve your body composition, and keep the results for life? Learn three habits that successful fitness clients develop to create sustainable results. Coach Sean talks you through his own anecdotal experience with his clients and himself.

Eight years. Countless workouts. Endless reasons to quit—but Ann never did. In this episode, we share the story of one SOTA member who turned fitness into a lifestyle and consistency into her superpower. You'll learn what’s possible when you stay the course, lean on community, and keep showing up—no matter what life throws your way. www.sotafitness.com

Which protein sources are best for building muscle and lowering body fat, and which ones are the worst? Coach Sean and Coach Phil go through a list of five good options and five not-so-good options.

Coach Sean and Coach Phil debate whether or not doing full-body workouts or a body part split is best for most people. Learn about: -Exercise programming -Workout frequency, volume and intesity -The factors to take into account when deciding how to train -Whether or not you should try to get into the gym as often as possible

The team huddles up to answer fifty "this or that" questions during our yearly coach getaway up north.

Coach Sean and Coach Phil bust six common fitness myths that many people still believe. They also riff on several other related topics.

How strong should you really be? Sean and Phil break down the key lifts and functional strength tests every adult should aim for—like deadlifts, squats, push-ups, and carries. Discover why strength (not just weight loss) is the #1 predictor of health, confidence, and longevity.

After a devastating back injury, Phil discovered strength training wasn’t just about fitness—it was the key to rebuilding his health and purpose. In this episode, hear how that struggle led to SOTA Personal Training in Minnetonka, a gym built on resilience, community, and helping busy adults over 40 get strong and stay that way for life.

Coach Blake and Coach Sean talk about their favorite exercise for 10 different muscle groups.

Coach Sean and Coach Phil discuss, in a somewhat ranting and unscripted fashion, motivation and discipline in fitness.