The 3Gs Fitness Podcast

In this episode, the coaches talk about how to start working out when you've never worked out before. They share how each of them got started, from home workouts and sports to magazines, classes, and learning as they went. The conversation breaks down common fears like gym intimidation, not knowing what to do, and feeling uncomfortable walking through the door for the first time. They also cover p...

In this episode, the coaches break down big gyms vs small gyms and what actually helps people stay consistent. They talk through their own training backgrounds, distractions, community, equipment, and how gym culture has changed across generations. From old-school bodybuilding gyms to modern big-box facilities, the conversation focuses on one simple question: which environment actually works for y...

New year, new goals. In this episode, the 3Gs break down what really keeps people consistent once the New Year motivation fades. Coach Michael argues results are the biggest driver, while Coach Kael and Coach Cisco push the importance of relationships, purpose, and knowing your "why." They talk about why people fall off by spring, how trainers keep clients on track, and how to blend old school gri...

In this holiday episode, the 3Gs talk about what fitness really looks like during Christmas. Gym attendance drops, routines loosen up, spending goes up, and motivation gets harder to hold onto. The coaches break down why December is a natural slowdown, how trainers and clients usually handle it, and why tapering your workouts is often better than quitting altogether. They also get into holiday str...

In this episode, the 3Gs talk about how social media has changed gym culture. Coach Cisco opens the discussion by asking whether platforms like Instagram and TikTok help people train better or simply create more distractions in the gym. Coach Michael shares an old-school view of training before social media, while Coach Kael explains how online content has increased access to fitness education and...

In this week's episode, the coaches sit down with licensed massage therapist Saeli Kawakami, whose journey started at just 12 years old when she began teaching yoga. She walks us through how that early start led her into massage therapy, pain management, and functional recovery work. Saeli breaks down tight hips, neck tension, sciatica, trigger points, stress patterns, and why so many people deal...

In this week's episode, the coaches dig into how each generation sees fitness in 2025, and things get a little more heated than planned. Michael breaks down what being "fit" looks like for Boomers, Cisco explains the millennial perspective, and Kael pushes back when assumptions start flying. They compare balance, mobility, strength, recovery, and how age changes the way people approach training. I...

This week we take on a big holiday question: can Thanksgiving eating actually ruin your progress? The coaches break down portion control, cravings, dessert habits, leftovers, small-plate strategies, and how one big meal compares to an entire week of training. We also talk about why people gain weight during the holidays, how to manage calories without stressing, and the simplest way to get back on...

This week the 3Gs sit down with holistic health practitioner Natalie Davis to break down colon hydrotherapy. She explains how constipation affects energy, sleep, digestion, hormones, and even long term disease risk. Natalie shares real stories from her 39 years in practice, including how detoxing, hydration, and consistent lifestyle habits can support gut health and overall longevity. The guys ask...

This week the 3Gs talk about how sleep affects stress, recovery, and muscle growth. From cortisol and REM sleep to late night workouts and sleep apnea, they break down how rest impacts everything from strength to fat loss. Coach Cisco shares his own experience managing sleep apnea and how quality sleep changed his performance in the gym. Coach Michael talks about the connection between stress and...

This week the 3Gs welcome powerlifter "J" Jovonte and Coach Tommy Staup of The Bunker Athletics to talk about chasing big numbers, mastering form, and building the mindset for strength. "J" shares how he pulled over 660 lbs without a belt, why he trains with lifters stronger than himself, and what keeps him pushing toward a 700 lb deadlift. Coach Tommy breaks down the strategy behind record-level...

This week the 3Gs talk all about bone broth protein, what it is, how it is made, and why it is a key part of Coach Michael's daily routine. He shares how he mixes unflavored bone broth into his morning coffee, why he avoids added sugar and soy, and how collagen and amino acids support his joints and recovery. Cisco and Kael ask about his supplement lineup, from creatine to essential amino acids, a...

This week the 3Gs talk all about the pull up and why it's one of the best ways to build real upper body strength. You'll learn how to improve your pull up form, engage the right muscles, and use simple progressions to master pull ups at any age. Coach Michael shares how he's maintained his pull up strength for decades, while Cisco and Kael show how they coach clients through band-assisted pull ups...

This week, the 3Gs welcome Dr. Trinh, Chief Medical Officer at the Healthy Brain Clinic, and Gero Wellness Coach Stan Wada to talk about Alzheimer's, brain health, and how lifestyle choices can make all the difference. Dr. Trinh breaks down what causes dementia, how Alzheimer's develops, and why exercise and nutrition are the strongest forms of prevention. Stan shares how working with older adults...

The 3Gs dive into how AI is changing the fitness world and what that means for personal trainers. They share real experiences from the gym floor to online coaching and talk about what AI can and can't do when it comes to motivation, connection, and results. If you've ever wondered whether AI could coach like a human or where it fits in your own fitness journey, this episode has you covered. New ep...

This week the Coaches compare some of today's most popular protein bars to see which ones actually deliver on taste, nutrition, and value. From Barbell and Kirkland Signature to Fit Crunch, ALOHA, IQBAR, KIND Protein, and a new bar called David, the 3Gs put them all to the test. They don't all see it the same way. One reaches for a bar to curb sweet cravings, another leans on it for quick pre-work...

Adam Kholghy joins the 3Gs to share how nutrition transformed his energy, mindset, and workouts, and how that shift inspired him to launch Healthy Meals Kitchen, a leading healthy meal prep service in Orange County. Adam talks about building the business from his family's pizzeria days to serving thousands with balanced, ready to eat meals. He explains why variety matters more than strict diets, h...

Where are we at in our fitness right now? Each of the 3Gs has been shifting gears. Mike has moved from heavy powerlifting into cutting and bodybuilding-style training to protect his shoulders and keep pushing health first. Cisco is preparing for fatherhood, leaning out, and rethinking how his workouts will fit into life with a newborn. Kael is back from travel, adding more cardio, and training har...

Think we covered all the gym rules last time? Not even close. In Part 2 the 3Gs dive into the next round of unwritten gym etiquette, from saving benches with a water bottle to dropping weights like you are on stage at a rock concert. We talk about mid set interruptions, awkward abductor machine eye contact, and why the gym should not double as your dating app. Whether you have been lifting for yea...

Think you've got perfect gym etiquette? Think again. In this episode, the 3Gs break down the unwritten rules of the gym. From tripping over stray plates and weights, to curling in the squat rack. We cover the do's and don'ts that drive gym goers crazy. Whether you're a seasoned gym rat or brand new to the weight room, this episode might have you rethinking your own habits. Yes, we're talking to th...

Can a workout really fix your mental health? In this episode of The 3Gs Fitness Podcast, the coaches dive into the connection between exercise and mental health and things get heated. Coach Michael brings his old school no nonsense perspective: the gym is for training, not talking about feelings. Meanwhile, Coach Cisco and Coach Kael argue that personal training goes beyond sets and reps, and that...

Welcome back to The 3Gs Fitness Podcast! In this episode, the coaches break down everything you need to know about the foam roller. From what it is to how it works, and whether you should use it before or after your workout. From improving recovery and mobility to boosting performance in the gym, foam rolling is one of the most cost-effective tools every lifter should be using. The coaches cover p...

In this episode of The 3Gs Fitness Podcast, we sit down with Kaely McDevitt, MS, RD, LD, a women's health dietitian who specializes in postpartum recovery, hormone balance, and metabolism support. Kaely shares why personalized nutrition matters for women, especially during pregnancy and after birth, and how lab testing can guide better results. We cover thyroid health, protein needs, stress manage...

In this episode of The 3Gs Fitness Podcast, the coaches get into one of the most commonly overlooked topics in training: your feet. Coach Kael (zillennial), Coach Cisco (millennial), and Coach Michael (boomer) talk flat feet, plantar fasciitis, bad shoes, and what foot pain can do to your posture, performance, and long-term health. From barefoot training and toe spacers to lacrosse ball massages a...

In this episode of The 3Gs Fitness Podcast, the coaches unpack their gym bags. Coach Kael (zillennial), Coach Cisco (millennial), and Coach Michael (boomer) each bring in their personal gear and reveal what they carry to train, recover, and stay ready. From massage guns and chalk to lifting shoes, lacrosse balls, and a few surprise items (yes, there's a moment), this episode is a fun deep dive int...