Where Optimal Meets Practical

WHO : Blake Elarbee --- WHO IS THAT : Blake has a Bachelors of Science in dietetics from Florida state university, is a certified strength and conditioning specialist and certified sport nutrition specialist. --- TITLE/TOPICS : Should we call out misinformation? Sustainability over everything, Utilitarian arguments in health and fitness --- Where to find Blake: Instagram: @BlakeLosAngeles --- Wher...

10 Most FAQ I Get Daily --- (01:11) How to calculate your maintenance calories (02:56) How do I know when I’m back at maintenance after a reverse diet? (08:37) What sort of cardio should I do for fat loss? (10:00) What are the best exercises for glutes? (11:05) Can I make gains if I’m training at home? (13:57) What certifications do I recommend for upcoming coaches? (18:37) Should I train abs? (21...

10 Reasons You're Not Hitting Your Body Comp Goals --- (00:20) You're always trying to cut (02:45) Your NEAT sucks (05:25) Your goals take way more work than you realistically CAN or WANT to do (08:42) All or nothing mentality (11:40) You eat like a child (15:06) Not training with intensity (17:40) Program hopping/Not tracking workouts (20:36) Special butterfly syndrome (26:30) Every occasion is a...

Q&A Episode 7/20 --- (00:35) Can you still gain muscle using a smith machine, dumbbells, and cables but no barbell? (09:40) Why is it important to train muscles at different lengths? (13:10) Why does my coach program rpe 7,8,9,10 within the same exercise and some people program decreasing RIR across a mesocycle (18:42) Other fitness podcasts I would recommend (20:25) When to know you should bulk f...

10 Things I Used to Believe --- (01:20) Meal plans really help people (07:40) Training 6-7x/wk is best (11:20) You don't need to track your workouts (14:10) Faster dieting will damage your metabolism (20:15) Being lean af 24/7 is #goals (24:33) I could keep growing muscle at maintenance (28:21) There are "bad" foods that would make me "unhealthy" (32:40) Walking is useless (35:09) Shorter rest per...

WHO : Cody Moxley (@CJMoxley) --- WHO IS THAT : Coach and project manager for N1 Education, CISSN --- TITLE : When people say "you're just overcomplicating things", Setting reasonable goals + expectations, More sensation isn't always a good thing... --- TOPICS : -Setting reasonable goals -Managing expectations -If having some flexibility is important...how flexible is too flexible? -When does the...

Q&A 6.23.21 --- Questions answered/Topics covered: --- Stim-free pre-workout: Why I love it Benefits of training to failure Low cal swaps that helped me in my deficit Can you change your maintenance calories? How different grips affect muscle's used Fairlife ice cream How to know if you need a rest day if you train every day? How accurate are apple watches at determining your TDEE --- Where to fin...

Q&A 6.23.21 --- Questions/Topics: --- Strength vs Hypertrophy training - A brief description of differences in adaptations and programming What's the difference between a Glute Bridge and a Hip Thrust Should you be stretching after your workouts for recovery? Can you run and lift in the same program? Things to think about... Is it ok to use wider rep ranges like 6-12 vs things like 8-10 etc How to...

WHO: Erin (@FoodScienceBabe) WHO IS THAT: Erin is a food scientist who has a BS in Chemical Engineering from the University of Minnesota. She's worked in the food industry for over a decade, both in the conventional and organic sectors. Erin combats misleading food claims online with her hashtag #factsnotfear to share the truth about agriculture, food marketing, and more. TITLE: Organic food myths...

In today's episode with Steve Hall of Revive Stronger we discuss everything you've ever wanted to know about Reps In Reserve (RIR) --- -What is it and how might it differ from RPE? -Why you mighttttt not want to train to failure all the time -Benefits and application of failure training -Common misconceptions -Setting up your mesocycle with RIR -How to use your log book data to help you optimize r...

In today's episode I get into some hot takes on 15 things I wish people weren't so confused about. There were at least 15 more good ones on the list so I'll be sure to do a part 2!!! . Here are some topics discussed: --- -Reverse dieting -Intermittent fasting -Body recomposition -Cardio for fat loss -Creatine & water weight -Lifting makes you bulky -Calorie cycling -And more... --- Where to find m...

In today's episode I chat with online coach Marci Nevin... --- Topics Discussed: 1) Comparing yourself to others: How it almost always gets in the way of YOU focusing on what YOU have to do...but we also discuss in which contexts you can learn and be motivated by others and where that balance is 2) Progress photos: Are they helpful? harmful? How to use them for good. 3) Finding the right exercise...

In today's episode I chat with THE most requested guest I've had on...Jenna. Bruno. Fitness. We talk about... --- Listener Q&A: How we met, Jenna's favorite stuff, things that I do that annoy her, Callie, and more... . -Jenna's hip surgery: WTF happened and how did she overcome such a serious injury (mentally + physically) . -Intentional weight gain is a mindfuck: How to deal with wanting to be le...

In today's episode I chat with Lifting Lindsay about all things hypertrophy, exercise selection, and exercise execution --- -How does setup dictate which muscles are being used more/less -Do you HAVE to squat for leg development? -How to program a properly balanced leg/glute program -Why is it important to work the muscles at different lengths? -Common misconceptions with certain exercise executio...

In today's episode with Amber Brueseke (@BicepsAfterBabies) we talk about... --- -How to expose your children to fitness and a "healthy lifestyle" -How to make yourself a priority -How to cultivate a positive environment around your goals even if your spouse is not in it with you --- Where to find Amber: Instagram: @BicepsAfterBabies Podcast: Biceps After Babies Radio Website: BicepsAfterBabies.co...

In today's Q&A episode I start off by giving an update on how my cut is going and then dive into your questions :) --- MY CUT UPDATE: -Why cutting hasn't been that hard -How can you make your fat loss easier/more convenient -The people who you want to look like or those who "make it look easy" probably live a life you would fucking hate -WHY it's important not to compare yourself to the sub-30 yea...

In today's episode I discuss my 1:1 coaching program. If you have no clue what online coaching is like or you want specifics on how I do it, this episode is for you :) --- -Who do I work with? Do I have any non-negotiables? -My 4 pillars of coaching: Communication, Training, Nutrition, and Education -My check-in process and what our relationship is like -My coaching style -What I want to leave you...

In today's Q&A Episode I answer... --- -Should I bulk or cut first? -What should I do with my training and calories if I get injured and am less active? -How to transition from your coach to going solo -My soccer background and transition into lifting -Do people with more type II fibers build muscle more easily? -Is it safe to eat at below BMR calories? -Full body vs. body part splits -What I look...

In today's episode I'm joined by Brianna Battles. Brianna Brianna Battles is the Founder of Pregnancy & Postpartum Athleticism and CEO of Everyday Battles LLC. She specializes in coaching pregnant and postpartum athletes, as well as educating coaching professionals on how to help athletes navigate the physical and mental considerations of training during these chapters in a woman’s life. --- -Are...

In today's episode I'm joined by Natalie and Heidi from @ButterYourMacros and we have a great chat about... --- -How and why it might be important to face your fear of the scale -How to choose what type of exercise to do -Some of our fitness pet peeves -Traits of our more successful clients --- Kim Schlag Episode --- Where to find BYM: Instagram: @ButterYourMacros Twitter: @WhatsUpButters TikTok:...

In today's Q&A episode I answer YOUR questions from IG and we had some good ones!! --- -Tips for eating MORE calories -Myo sets - what and why? -How many exercises per session? -Will your body stop producing creatine naturally if you take it for a long time without a break? -Can I lower my calories in a deficit even if I'm seeing progress but I want it to go faster? -Why people are telling you you...

In today's episode I go over how I set up my fat loss phase and how I manage the "during + after" portions as well. I'll go over things like... --- -How do I set my calories and protein? -How do I manage hunger -What about my life changes in a deficit -How long is the deficit? -Am I nervous about anything? -Do I take diet breaks? --- Hopefully you'll know the answer after this episode🙂 -- Where t...

Today's episode probably should have come out a year go haha but nonetheless...I know a lot of people out there are still building out their home gym so I hope this comes at the right time❤️ --- Everything I go over in today's episode is "useful". My goal is to help you think about the question... "What the hell should I buy if I want to build muscle???" --- Hopefully you'll know the answer after...

Today's episode with Jaebien Rosario is all about Anti-Diet Culture. It's an emotionally-charged topic for many...so hopefully this discussion serves as a piece to the puzzle & helps you continue to shape your opinion on the complex nature of health, body fatness, body positivity, etc... --- -What is "Anti-Diet Culture"? -What parts of Anti-Diet culture do we AGREE with? (Spoiler: More than you th...

Muscle Gain Q&A: -Can you build muscle at maintenance? -Is there ever a need for more than 1g/lb protein? -Are all strength gains attributed to muscle gain? -How long to rest between reps + sets -How can you assess RIR if you never go to failure? (you should go to failure :)) -Do you need direct ab training? --- I appreciate you taking your time out to listen to the podcast. I know you’re gonna lo...