Barbell Logic

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Starting Strength Online Coaching owner and Starting Strength Coach Matt Reynolds with his sidekick Starting Strength Coach Scott Hambrick discuss all things strength. Follow the podcast @barbell_logic on instagram and join the Facebook group at https://www.facebook.com/barbelllogicpodcast/. Contact…

Barbell Logic


    • Oct 19, 2021 LATEST EPISODE
    • weekdays NEW EPISODES
    • 42m AVG DURATION
    • 525 EPISODES

    Listeners of Barbell Logic that love the show mention: matt and scott, starting strength, barbell training, scott and matt, barbell logic, barbells, hambrick, strength training, reynolds, strength program, hardship, home gym, get stronger, voluntary, linear, best strength podcast, unsurprisingly, strength coaches, deadlift, strength community.



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    Latest episodes from Barbell Logic

    Knowing & Remembering Your Whys #381

    Play Episode Listen Later Oct 19, 2021 37:22

    Niki Sims and Gillian Ward discuss why nutrition compliance trends so much lower than training compliance, why this is, and how you--as someone who has nutrition goals--might combat this and succeed toward or past your goals. Nutrition coaching is quite different than strength or training coaching. With training, you prescribe a certain number of exercises, and the lifter does or does not do them. If the lifter successfully does them with enough compliance, the lifter sees the results. They can hit PRs for every workout, completing the workout in and of itself is success, and the lifter often feels better afterwards--physically and emotionally. With lifting, there is a feeling of deprivation and taking away. You're never done--you not only have however many meals or snacks you take as times you can fail or succeed, but literally at any point of time you are awake you may fail to follow the prescription. You also don't see the benefits of your hard work for a long time, and often progress stalls for long periods of time.   For a nutrition coach, there is less clarity and it can often be less rewarding and more frustrating. You can feel as if you're failing. You have to work to boost compliance and work to modify behavior.  For the nutrition client, it can be hard to continue if you don't see progress, and it can be easy to slide into screw it mode, where you not only fail to follow the plan but you eat and maybe drink with reckless abandon.  It is critical that the nutrition client understand his whys: why did he sign up for coaching, why did he state the goals he stated, why do the goals matter, why is he willing to suffer to meet these goals? Has he dug deep enough and really understood why he is doing this. A good idea is to write down these whys and keep them with you. If you're struggling or think you might stray from the path, look at these whys so you can remember them.  Define and celebrate the small wins. A successful meal, snack, day, or week is a big deal. Also consider the near misses--someone brought in the donuts to work and you almost grabbed one, but you decided to not eat it and stuck to the plan.  Find ways to enjoy the process--daily, weekly, monthly--and increase your awareness of how good you feel when you eat and drink in a way that supports your goals and nourishes your body. Lastly, Niki & Gillian share their whys with the audience, which might help you create yours.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    The Myth of Maintenance - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 14, 2021 36:41

    Matt & Scott discuss the myth of maintenance and how this doesn't really apply for people, despite what people often claim. Sometimes life prevents strength training from being a high priority, so you do your best. Work, injuries, vacation, etc. can prevent improvement in the gym. When these things are not preventing improvements in the gym, then do your best to improve in the gym. The day will come when you won't hit any more PRs and you will train to stave off strength and for your health.  People tend to think that they've reached a point where they're strong enough and they don't need to get any stronger. Now, if your goals change--you want to pursue some other athletic endeavors--that's fine, but you still train and training requires at least some attempt to either get stronger or stave off weakness the best you can.  There are also drawbacks and real costs to getting to elite levels of strength. This level of strength does not increase your health. It's not enjoyable. You're putting strength above everything else in your life, and we're not calling for that. That being said, for most people, they're not even close to strong enough. They haven't put in the time, effort, energy to pursue fitness, strength, and health.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com     

    Gym Etiquette - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 13, 2021 33:31

    Matt & Scott discuss how to behave properly in a gym, because to many don't respect the equipment or the people around them. Don't be that guy (or gal). Take care of the equipment and put it back where you got it. Treat the equipment with the respect it's due. Wipe down your bench and similar equipment. Put the weights away properly (right location, and lips out on the weight tree).  If you're in a big box gym, don't give others unsolicited advice. If they ask for advice, give it--if you're a coach, this person might become a client. If you receive advice, don't act like you want it. You can be polite, but if that person gives it the second time, that person needs to know you don't want or need your advice. Headphones can be a useful tool in gyms like this to tell people you're not interested in talking to them. If there is a chance of good coaching, however--if you're in a good gym--then don't wear the headphones. Enjoy the fact that you're in a gym where you can receive excellent coaching.  Don't break up the blocks of chalk--they should be block.  Don't use baby powder.  Act like a professional in the gym. You know what you're doing. You know why you're there. Act like it. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com     

    Saving Time in the Gym - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 13, 2021 31:06

    Matt and Scott discuss how you can save time in the gym, because we know (with rare exception) you lift to live not live to lift. LP workouts shouldn't take that long. Early workouts should realistically take about 45 minutes. This will increase to 60 minutes as you rest more and the weights go up. They should NOT take more than 90 minutes.  If you're in a hurry, warm up for your next exercise between work sets. Also, start with short rest periods (2 minutes). This can increase, but upper body exercises require less rest and lower require more, but if you're pressed for time you don't need to rest more than 5 minutes. If you have the time, by all means rest longer, but WHO CARES if you're NOT DOING THE PROGRAM perfectly because you can't rest 12 minutes between squat sets.  If you're even more pressed for time, you can use the 4-day split for LP, with 2 exercises (squat & deadlift one day, press and bench press the other). This results in shorter workouts. You can also do 1 lift a day if you're in a huge rush.  Having a home gym helps as well. This eliminates the commute time.  Lastly, lots of people are “busy” doing BS. Think about how you can reduce or eliminate some of that BS.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com     

    Warm Ups - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 12, 2021 27:22

    Matt and Scott discuss why we warm up and how to properly warm up. Warm ups--like much with lifting--can come with lots of confusion and misinformation. First, why do we warm up? We warm up to warm up the tissues, so this is the general purpose of warm up. We also warm up to practice the movement and prepare our neuromuscular system for the work sets, including the fact that as we add weight the center of mass shifts closer to the barbell, so the correct performance of the lift actually qualitatively changes. So, how do we warm up?  Warming up should be done relatively quickly. The heavier the weight, the longer it will take to warm up. You should roughly use 5 warm ups, but if you're in a cold environment you might need more. Also, as you progress through the workout your tissue is warm, so the purpose of the warm up shifts more toward the practice and preparation. Fewer warm ups can be done for exercises later in the workout. You also don't need to be precise with warm up weight. If some app tells you to warm up at 88 pounds, just do 95. For the most part, stick with 25lb and 45lb plates, unless your work set weights might be relatively low. You don't need to warm up between warm ups, especially the early ones. You might rest about 1 minute between the last couple warm ups, and definitely before the work set.  You also can warm up for the next lift in between work sets. Unless you're an exception (extremely small or extremely big and strong) start with 45lbs for the press, bench press, and squat and with 135lbs for the deadlift.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com     

    The Master Cue - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 12, 2021 28:13

    Matt and Scott discuss the master cue, a cue developed based on a basic understanding of biomechanics that can be used for many lifters. You cannot perform a squat correctly if the center of mass of the barbell-lifter system is not directly over the center of balance (your midfoot). The midfoot really means, however, that weight is balanced between the balls of your feet and your heels.  Because it can be hard for people to think about keeping the bar over the midfoot, we tend to draw the attention to the foot. As a coach, the foot is a helpful point to focus on to determine what is going on with a squat. As a lifter, paying attention to where you feel the pressure on your foot helps tell you if you're properly balance or too far back on your heels or forward on the balls of your feet. Because of this, the foot serves as a diagnostic tool for the squat.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com  

    Hype or Not? - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 7, 2021 20:50

    Matt and Scott discuss whether you should get hyped for a lift. They tend to say no, unless you've practiced getting hype and your form is good. If your form isn't locked in, don't hype.  Also, there is an importance for regularity before lifts. Because of this, you shouldn't act completely differently for PR attempts than lighter attempts. Do the same thing.  If you're an advanced lifter, you might have a pre-PR attempt rituatual that is slightly different than a normal attempt. For Matt, this doesn't bring hype but rather focus. You need to be intensely focused and present for these attempts.  For many lifters, having the one cue that you should focus on can help. Your coach and you develop the one cue for you to focus your technical focus (might be KNEES OUT for the squat on the way up, for example).  Lastly, consider the differences between the meet and lifting in your garage and gym and practice for those differences (practice squatting and pressing looking into an open room as opposed to close to a wall).  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Training Older People - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 7, 2021 38:26

    Matt and Scott discuss how to train older clients.  Barbell Logic's age demographics tend to skew older, so the company and its coaches have lots of experience coaching older clients.  Depending on the age, almost everyone can deadlift. Many can squat, bench press, and press. Some lifts may have to be modified, but an exercise similar to the lifts can be executed for most older clients.  Older people can and should train hard. For older people, this means intensity. Intensity is what older clients are missing from their life. Grabbing the groceries, for example, is a low-intensity exercise, so they need to lift heavy and add muscle mass as a type of insurance.  Volume, however, wrecks older people. Use less volume than you might program for younger clients. Frequency--number of workouts in a week--might also be less. 4-day splits for the very old are not recommended. You might do a 4-day split over 3 days or even have them only train twice a week with full-body sessions.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com  

    Sully Power Clean - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 6, 2021 28:16

    Dr. Jonathan Sullivan joins Matt and Scott to discuss the merits and drawbacks of including the power clean in someone's program. Who should perform it, and how do we evaluate if someone should or should not perform the power clean? Sully has 3 criteria for assessing whether someone should perform the power clean: Want to do it Aptitude to do it Tolerate it For those who meet the above criteria, it can be beneficial.  Sully believes the power clean develops and trains power. It is an accessory pulling exercise. It also introduces the lifter to Olympic weightlifting, a whole other arena in the strength and barbell world that that lifter might be interested in.  The power clean also helps the lifter learn how to commit to a movement pattern. You can't hesitate with the clean. This carries over to other lifts, like the squat, in committing to the execution of the lift.  Matt, Scott, and Sully agree that to be a good, well-rounded barbell coach a coach should be able to coach the power clean and power snatch.  One thing they also agree on is that the power clean is not appropriate for a novice's linear progression program.  Lastly, there are the limitations and realities of the coaching session. In a 2-hour out-of-town session, there's not enough time to coach the power clean and the other 4 lifts. Because of this, the power clean is best for clients who you see multiple times a week in-person (though it can be coached online, especially with some in-person additional coaching and the client being able to commit to filming and looking at his own lifts).  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com

    What is a Cue - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 6, 2021 37:40

    Scott and Matt discuss what is a cue and why good coaches give cues. You should only have to teach a lifter a lift once, but you will have to correct that person's execution of the lift. Because we can't as coaches lift the weight for the lifter, we have to deliver information to the lifter as they lift to get them lifting more in line with the model. We do this with a cue. Cues can be visual, tactile, or verbal.  Verbal cues need to be loud, clear, and short. The lifter has to hear the cue, understand the cue, and use the cue.  Visual is pointing or in some other way (for example, showing a lifter a relatively horizontal yet diagonal forearm to emphasize that they need to lean over in the low bar squat).  A tactile cue is touching the lifter. A coach may physically put the lifter in the right position (grab the elbows in the press to bring them up and forward) or touching the low back in the deadlift to emphasize lumbar extension.  Cues don't need to be correct. The point of the cue is to provide the thing the lifter needs to move more correctly during or between the performance of the lift (between is necessary for online coaching).  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Common Novice Pitfalls - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 5, 2021 34:13

    Matt and Scott discuss common pitfalls that novices make as they begin their strength journey.  First and foremost, many people lift with horrific form. You need to get your form right or pretty close. This either requires a coach or your needing to spend the time educating yourself and filming, watching, and analyzing your own lifts. Many people don't get shoes, and proper shoes make a huge difference, especially on the squat and press.  Too many people don't eat properly. This may be food quality (whole foods). This may be not eating enough. This may mean eating way too much crappy food. Protein needs to be higher for most people. Finally, too many people quit when it gets hard. They don't know how to grind. You don't have to grind every workout of every day--and you shouldn't. But, if you can't grind, you're leaving LOTS of weight on the bar and holding your own development of grit back.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com

    Equipment You Need - The Dos & Don'ts of Lifting

    Play Episode Listen Later Oct 5, 2021 46:34

    Scott & Matt discuss what you have to have, what you should have, and what is nice to have in the world of strength training. First--it's nice to have a home gym. It provides flexibility and convenience, though it admittedly takes an initial investment of money to get a functional gym. If you're working to create a home gym, this is what you should have: Get a 20kg or 45lb bar of relatively high quality--you can get a used one. They discuss all the details here.  Get 500+ pounds of weight, including 8x45lb, 2x25lb, 2x5lb, 2x2.5lb, 2x1.25lb plates (2” holes). Olympic bumper plates are really nice. Iron is economical. Consider what you'll be lifting on--if you're lifting on a well-made platform, bumper plates are not necessary if you don't plan to do lots of Olympic lifting. A power rack is better than a squat stand. This has 4 upright, safety pins or catches, j-hooks. It often can also come with attachments (pulley attachments, dip attachments, pull up bar, etc.). You want 1” spacing around the bench press height. Regardless of if you lift in a public or home gym, you need shoes. This is the first thing you need. Don't get a CrossFit trainer. They discuss lots of good options. A belt is the next thing. You can get really strong without a belt, but most people end up getting a belt, as it adds weight to the bar and you want to get stronger. Dominion belts are great. Chalk is necessary as your pulls (deadlift, row, clean) get heavy. You probably want blocks of chalk to paint your hand. If your gym doesn't allow chalk, that's a good indication that your gym stinks and you should look elsewhere. Finally, here are nice-to-haves: wrist wraps, wrist straps, knee sleeves, squat shirt. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com  

    Nutrition Q&A #380

    Play Episode Listen Later Sep 28, 2021 60:53

    Gillian and Niki answer your nutrition questions, including hunger & recipes, small wins & gastric distress.  0:00 Introduction & Gillian is Human -what do you do if you get off the rails? -hydrate & drink lots of water -get back to your normal: don't overreact, but get back to the routine that makes you feel good -do the things you need to do to get back (shop, food prep, etc.) 9:30 Hunger Signals -depends on your food choices (empty calories versus protein- & fiber-dense meal) -what do you mean by hungry? what does that feel like?  -think about all the distinction between painfully full to truly hungry and needing food--there's lots of difference between those two extremes 14:37 Novice, Intermediate, Advanced Nutrition Clients -what defines these levels?  -knowledge, skill-levels, compliance all matter 17:55 Examples of Small Wins -making changes that are different than their norms that bring them closer to their goals -think about the meal, the day, the week, the month -also, think about the small wins versus the guilt and mistakes 21:28 Gastric Distress & Nutrition -can the nutrition coach help them identify a cause (are certain foods causing this)? -might recommend seeing a doctor to see if it's something more serious (after tracking with a visual food diary) -there can be things like bubbly water or medication that might be causing a problem (so let's look at non-calorie items too) 24:53 FODMAPs -short-chain carbohydrate or sugar -tend to cause problems for people with IBS -identify what the person is sensitive to 29:45 Blood Markers -these matter, but it's really more important to focus on the behaviors -how will this data change our actions? -don't fixate on a number 34:26 Training on Low Carb Diet -understand why the person wants to follow this diet 38:37 Go-To Recipes -chicken salsa verde -has been going off what the grocery store has -instant pot healthy recipes 41:35 Losing Weight with Non-Supportive Family -need to talk to each other -might have to lead by example 45:55 Becoming a Nutrition Coach -nutrition coach versus registered dietitian (cannot prescribe a diet) -behavior-based 56:24 Nutrition Plans & Monthly Cycles -building an awareness is helpful GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Marketing with Josh Veach S18Ep7 - The Business Series

    Play Episode Listen Later Sep 23, 2021 52:28

    What is marketing and why does it matter? If you feel you can provide a valuable service or product to others, how do you not only get that message out but demonstrate to your potential audience & customers that what you are selling is right for them? Josh Veach, CIO at Barbell Logic, joins Niki & Matt, to discuss marketing. Josh also runs a non-profit--Go Shout Love--that designs and sells t-shirts, with the funds going to help families pay medical bills for their children with rare diseases. You can follow Go Shout Love on Instagram here.  Matt and Josh met not through lifting or some business convention, but rather through being neighbors and sheltering from tornadoes. Josh's house did not have a basement but Matt's did, so Matt offered his basement in case of a tornado (and Josh and his family took him up on the offer).  The friendship first entered the business realm when Matt needed to build a website for his gym, Strong Gym. Josh had begun to do pro bono work and eventually created a company of his own that worked on marketing and website development.  Since then, Josh has become a full time employee at Barbell Logic, a member of the leadership team, and a crucial member of the team.  Now, back to marketing. Most people focus on themselves and their business and forget to think about their audience and clientele, what value they are looking for, and what drives their decisions.  If you're a coach or business owner, you (hopefully) believe in the product or service you're offering and understand the value you provide your clients. Or, if you don't have any clients yet, you at least have some idea of how you can impact and improve the lives of your future clients. But simply sharing your story is not enough.  Josh's advice comes down to three big things: know your clientele, what value they are looking for, & what drives their decisions what makes you different (& better) make it easy to have them pay you Additionally, and just as important, you cannot lie about your service or product. Word of mouth is still the best way to grow, and if you lie or overpromise about your product or service, the word of mouth will be negative.  Lastly, you have to build your brand through repetition. What beer do you think of when you think of the coldest beer? What beer do you think about when you think about getting away to a beach? Is this a result of some inherent property of that beer, or that those companies have made decisions about what their product provides and have consistently messaged that over years and decades. You are positioning yourself and your brand in your audience and clients' minds. One example of this is having a consistent color scheme and font in your marketing and design work. It's a small point, but it helps maintain one consistent voice and builds the repetition and consistency you want.  This actually decreases in difficulty as you grow. Though you as a coach don't have a marketing department planning and preparing your messaging, you are also one person. How do you maintain a consistent voice in a larger company? It's hard. Lastly, what's a CIO? The title means Chief Information Officer. Josh helps with website development and design, marketing and sales. He ensures that Barbell Logic maintains that one consistent voice throughout its webpage, social media, content, services, and advertisements.  Understanding marketing can really help you in multiple areas of your life, beyond your business. The underlying principles are about clear communication and working to understand what the person you're communicating with wants.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Dominion Strength's Business Journey S18Ep6 - The Business Series

    Play Episode Listen Later Sep 22, 2021 40:56

    This is the NEW interview with Dominion Strength Training. Niki talks to Blake & Katie about their journey as entrepeneurs as their business has grown and they've expanded the products they offer. You can follow Dominion Strength Training on Instagram. Niki actually met Blake & Katie before Dominion Strength Training started, as they came to Atlanta Barbell to receive coaching. They were CrossFitters but learned to love strength training, and as they turned to purchase their belt they realized there was no high-quality belt they could get quickly. Initially, they received equipment from overseas, but production and quality issues led them to realize that they could offer a better product with less problems if they built the belts themselves, so they began to build the belts themselves.  Because they control everything that goes into the belt, they create the highest quality belt on the market. They can ship the belts to you quickly because they don't customize but rather have belts in stock that can be yours within days.  They have grown and offer more products now, including straps, different sizes and types of belts, and dip belts.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Entrepreneurship with Mike with MicroGainz S18Ep5 - The Business Series

    Play Episode Listen Later Sep 21, 2021 47:08

    This is a new interview with Mike Reed from MicroGainz . Mike & Matt really focus on entrepreneurship and creating a successful business. Also, Mike and his wife recently attended the 2021 BLOC Party, had a blast, was able to meet many of the coaches and clients, and brought gear to sell (without shipping).  You can follow MicroGainz on Instagram here. MicroGainz offers fractional plates (now up to 10 lbs), dumbbell fractional plates, gym pins for machines, and now Barbell Logic engraved micro plates. The equipment is made in Pennsylvania, USA. You can always use cold “LOGIC” to get 10% off. Mike discovered the problem of not being able to make smaller jumps when he completed LP, and realized there weren't many options on Amazon. Plates he found were cheap and poorly made and not made in the USA.  He decided to fix this problem himself and worked to make his first fractional plates. Not only does this go to show that successful business solves a problem, but it was actually a problem Mike faced himself. He had an N of 1 that this was a real problem, and he also understood the importance of this problem and how he could help his clients.  People have lots of misconceptions about what entrepreneurs or business owners do. They think it's glamorous and easy, but it's really about grinding for years and maybe even decades. Mike worked 2 jobs for 4 years before he was finally able to quit his day job. Matt similarly had to work 2 jobs when he initially began coaching.  For both of them, there came a point where they realized that not only could they quit their day job but they needed to if the new business would succeed.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Traversing the 2020 Business Landscape with MicroGainz S18Ep4 - The Business Series

    Play Episode Listen Later Sep 16, 2021 22:40

    This is the episode Matt & Mike recorded the day before Thanksgiving 2020 and aired that Black Friday. Matt & Mike discuss MicroGainz and the opportunities and challenges that COVID created for their businesses.  You can follow MicroGainz on Instagram here. MicroGainz offers fractional plates (now up to 10 lbs), dumbbell fractional plates, gym pins for machines, and now Barbell Logic engraved micro plates. The equipment is made in Pennsylvania, USA. You can always use cold “LOGIC” to get 10% off. 2020 has been a hard year for many people, though good professionally and personally for Matt (and he's thankful for that). MicroGainz benefited from supply issues because he was able to produce plates when others could not.  The great part about his products is that they can be used whether you train at a gym--they fit easily and lightly in your gym bag--or at your house.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    How to Change Careers, Pay Off Debt, & Build a Successful Gym with Jordan Stanon S18Ep3 - The Business Series

    Play Episode Listen Later Sep 15, 2021 48:52

    Jordan Stanton, owner of Next Level Barbell, joins Matt & Scott to discuss his story of frugality, risk taking, and self-determination.  He went to college to become a nurse, but realized this was not a career he wanted to stick with long term. He began to train lifters and came to a point where he had to decide if he was going to really pursue it or not, and he ultimately did.  He paid off his bad debt with frugality and even though his initial gym was in a garage, he provided a clean space with high-quality lifting equipment and offered excellent coaching.  Although Jordan discusses going All in, he didn't really go all in. He pushed hard, but he didn't buy a huge warehouse and hope customers would come. If you want to start a gym, start in your garage and get a rack. Maybe move to a larger garage or get more equipment. You might eventually consider renting a small space. You don't get an expensive space without knowing there is a customer base for you. Jordan also realized the importance of the subscription model. He didn't have clients pay monthly but rather had them pay monthly. This ensured regular pay. He also offered discounts for people who came regularly as opposed to coming in for one session.  Lastly, he found a huge element to creating a successful gym was building the community. The community keeps people coming and makes it harder for them to cancel, because their friends lift at the gym. This is large element to the success of CrossFit, because group classes create a social element.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Building a Better Belt with Dominion Strength S18Ep2 - The Business Series

    Play Episode Listen Later Sep 14, 2021 34:37

    This is the original Dominion Strength Training interview. Blake & Katie join Matt & Scott to discuss the creation of Dominion Strength Training. You can find their website here and follow them on Instagram here.  Blake identified the possibility for creating a belt company when--as a novice lifter--he saw a gap between poorly made, cheap belts that you could get quickly and expensive, high-quality belts that took months to get to you. He realized that lifters needed a high-quality belt they could receive quickly.  They initially sourced from Pakistan, but ran into quality issues and were forced to repair belts with their own hardware before a large pre-Christmas order, which led them to work toward producing the belts themselves. This led them to create the belts themselves to avoid these problems. This gave them more control of the quality of the belt, and ultimately improved the quality of the belt. They moved from Atlanta to Florida to build their business. Lots of people have good ideas, some attempt to pursue them, but few persevere through the difficulties and succeed in creating a successful business.  By the way, Dominion sells more products than listed in this episode...stay tuned for episode 6 for an update from them. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Business Leader Books S18Ep1 - The Business Series

    Play Episode Listen Later Sep 14, 2021 39:54


    Matt & Scott share their business books that have provided them value and insight as business owners themselves.  The E Myth Revisited (Matt) This book discusses business systems. There are owners, managers, and technicians in every business. If you're a great technician, you might not be a great manager or owner (e.g. if you're a great coach, it doesn't meat you'd be great at running a gym).  Scott's Initial Recommendations He recommended reading the Wall Street Journal daily for a few years--stick to the business stuff. The Harvard Business Review is another good source. Lots of new business books are just repackaged old ideas.  Scott got much out of My Years with General Motors.  Poor Charlie's Almanac (Matt)  There are some great nuggets in this book. Another great resource are the Berkshire Hathaway letters. Both also recommend the Intelligent Investor.  The 4 Steps to the Epiphany (Scott) This book is about creating a start up.  The Effective Executive (Matt) This book discusses time management and how to best focus your efforts. It really can apply to anyone who runs anything (a household or family, for example).  Some Newer Options The Everything Store about Amazon and Jeff Bezos is a good book. Delivering Happiness is the book about Zappos.  Creating a Company Culture & Expertise This is difficult to do.  Also, you ultimately have to do and get over the expertise hurdle. Keep learning, get after it, and ask questions.  The Autobiography of Benjamin Franklin This book delivers great productivity, work ethic, and living good life tips.  Crucial Conversations This book discusses how to have difficult but necessary conversations. This applies to business, but also normal human interactions in any relationship.  The Business of Business Business is hard. People glamorize it, but it comes with challenges and the probability of failure and failure's consequences.  Plus some rapidfire book recommendations that didn't quite make the top cut. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   


    Who We Are, How We Got Here (Matt's State of the Union) #379

    Play Episode Listen Later Sep 6, 2021 29:22

    Who are we, and how did we get here? Matt addresses these in his 2021 BLOC Party State of the Union.   This is Matt's address to the Barbell Logic coaches and staff at the 2021 BLOC Party. Matt delivers these roughly quarterly to the staff, and he initially intended to keep this internal as past state of the unions have been. Ultimately, though, at the prompting at some of his staff, he realized this is a good address to release.   It's a good overview of how much Barbell Logic has grown and changed over the past 2 years. He touches at the staff of Barbell Logic who work to deliver the high standard of service, oversee and run operations, deliver content, create and improve the Academy, market our services, and grow the company.   We hope you enjoy this, and it helps you better understand who we are, and how we got here.   GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Coaching & Academy Q&A #378

    Play Episode Listen Later Aug 30, 2021 58:05

    Matt & CJ Gotcher answer your questions about the Academy and coaching, including when you should fire a client, how Matt's coaching practice has changed, the PBC process, and how to know if coaching is NOT right for you.  CJ Gotcher is a staff coach for Barbell Logic and the Academy Director.  0:00 Introduction 1:57 Firing a Client As a coach--or really anyone in the service industry--you will eventually come across a client who you no longer wish to serve. Often, this comes from repeatedly crossing boundaries. Often the coach is not a good fit for that person--it doesn't mean that the client is a bad person. How could I do this better? Often, that client needs a different coach who can better serve them. This is a great aspect of Barbell Logic, that we can usually find a different coach to better serve that client.  Occasionally, a client may habitually cross boundaries--the term "malevolent" pops up--and you should not feel like you need to protect yourself from the client. That is a sign you might need to fire a client.  7:02 How Has Matt's Coaching Practice Changed? We've moved from strength at all costs to strength as a tool to improve quality of life. There are other things important beyond strength training. We still value barbells and think barbells are a fantastic tool to improve quality of life. What is the client life-cycle? Matt has hit big squat and deadlift PRs, but he's okay with the idea that he never will again. He recognizes the sacrifices it would take to hit another PR, and he doesn't want to make them.  11:32 Credibility in Coaching - Clients' Wants vs Needs Have to realize that a new client has not necessarily bought in fully to your training paradigm, that you have to build credibility. For whatever reason, they've come to you, but you were likely one of multiple options.  What really matters--to you and the client? For example, if the client wants to compete in powerlifting and won't squat, that's a problem. If, however, the client wants to sumo deadlift and you think the conventional deadlift is better, how important is that to you? Can the client still accomplish his or her goals? For example, Matt now has Gillian Ward coaching him for strength (already a nutrition client). Matt is beat up from years of Strong Man & Powerlifting. Gillian has been asking how exercises feel, if they hurt, if they do hurt, where and how much? She is building trust and problem-solving and not pushing Matt into a cookie-cutter program.  16:26 Is Coaching NOT For Me? Just because you love to lift, doesn't mean you'll love coaching or be a great coach. If you don't really care about people, that's a red flag. Really ask yourself if you enjoy it? If you feel some resistance, which aspects of coaching might you not enjoy (because you will always not enjoy SOMETHING about a certain job or profession).  There are lots of different demographics and types of coaching, so experiment and see if a different demographic or type is better.  23:33 Training Older Men Can I find guard rails where they can push themselves (maybe a super heavy low bar squat can't be pushed, but what about some accessories or box squats or stressing the deadlift).  Educate them on why you're doing what you're doing.  A huge trust-builder here is to be more right about their experience than they are (eg they hammer themselves on Wednesday with extra volume after you've pushed less volume, have a discussion with them after they bonk on Friday--not an "I told you so" but a moment for education). 27:43 How Frequent is the Academy? It's at your own pace in an online learning environment. There are optional events, but you complete it when and where you want.  Also, there is the Advanced where you can deep dive into a subject you need to focus on.  30:26 Long-Legged Athletes-Squatting & Pulling They're going to look more bent over, but can also be too bent over. CJ finds himself using overcorrection cues "overcues." Most people aren't made to squat AND pull well. So, there are tradeoffs (Kirk Karwoski versus Ed Coan).  33:42 Beginning to Charge Clients Money It really should be as early as possible, because the money--even if it's not much--gives the client skin in the game. The flipside is you need to know that you can provide value to them.  How Not to Totally Suck as a Coach is a good article to Read. Make the exchange explicit--it might not be monetary.  38:56 In-Person & Online Coaching Hybrid Model? It depends on your situation, but it can definitely work. The general model might look like an introductory session or sessions and then go to a cheaper, online model that stresses accountability, programming, and just technique tweaks & reminders.  40:55 Coaching as a Side Gig? Is coaching worthwhile as a side gig? It depends. You have to enjoy and be good at coaching. You can certainly MED your way into coaching. It's DEFINITELY better than quitting your accounting job and going "all in" on coaching and "swing for the fences." 46:27 Best Way to Work at BLOC? We're not doing interviews & looking at resumes anymore. If you want to work at BLOC, go through the Academy, earn your PBC, and this is your BEST way to work at BLOC. It's not a guarantee, but it gives us a good way to evaluate you and your fit for BLOC. 49:50 Coaching My Parents...AAGH! Make it fun, limit the whole "I'm the expert," and ensure you're providing value--maybe you find another option.  51:40 What is the PBC Platform Process? First, yes, you can apply for the PBC without having gone through the Academy (you are forewarned, the failure rate is much higher for those who have not gone through the Academy).  The written exam is done first and you will do it on Zoom so we can see and observe you taking the exam. The exam is designed that you do not have enough time to look up the answers--if you came in and planned to look up all the answers on your phone, you will fail.  If you failed, you will know which sections caused you to fail (eg you did well on 3 sections but were weak on programming & biomechanics).  The next step--if you pass the written exam--is to schedule and go through an interview. Right now Andrew & Niki are doing them, but that may change.  Lastly, you go through the virtual platform evaluation. You will be coaching a real person, whom YOU must find. You submit videos of yourself taking them through the teaching progressions and working sets and submit that to a current PBC. We want to see how you coach in your own space.  The virtual exams allows the evaluator to provide better feedback on why you failed (if you fail). For example, the 3rd set of the squats, what error did you miss? What might you have cued? You can see what the evaluator saw and get feedback on what you need to work on. If you pass, you join the PBC registry and receive your physical PBC certificate in the mail.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    BLOC Party Q&A #377

    Play Episode Listen Later Aug 23, 2021 59:43

    Enjoy the panel Q&A that ended the 2021 BLOC Party. Listen to Dr. Puder, Matt Reynolds, Gillian Ward, Niki Sims, Andrew Jackson, & CJ Gotcher answer questions from the BLOC Party attendees. Topics include nutrition post-vacation, finding clients in a new location, training to looked more jacked, and countering the effects of sitting. 0:00 Introduction 2:20 Finding Clients in New Location Deliberately seek out communities and meet people. Go to the same places and talk to people and get to know them well. Build relationships. Talk to your barber or stylist and have them help spread the word. Don't spread yourself thin, but rather seek out the places where the type of clients you want to coach will be. Social media can also help. Make it super easy for people to find you and sign up for your coaching on social media and search engines. Lastly, the people who are asking you questions about lifting & coaching are potential clients. 5:47 Identifying & Helping Clients with Suicidality or Depression Some people may be chronically suicidal. If you find out that that person has a plan, you may want to escort that person or ensure he or she gets help. Lifting and training will help them feel better, but it might need to be easier and meet them where they are.  For depression, you might see change of appetite, loss of interest in things, express guilt or shame about just about everything they do.  9:19 Missing a Week on 3-Week Program For something like this, can usually do the previous week over. When you come back, you should probably lift heavier weights than you think but less volume than you think. 10:33 Psychological Hurdles to Training & Healthy Habits People can develop just about anything to avoid discomfort. You might just need to get people walking. Dr. Puder specifically is very repetitive and will discuss movement, exercise, and moving toward training. It's about little wins. It helps to have them identify as a lifter and see themselves as a lifter.  Also, what is the meaning people ascribe to what they are doing?  Also, as a lifter, Dr. Puder has noticed that Matt is great at giving Dr. Puder positivity when he needs it. He has a bad workout or a miss and Matt is positive, and that has been refreshing and encouraging.  17:18 Getting Back on Track after Vacation Don't go deprive yourself and starve yourself. Get on track with the normal plan as opposed to swinging the pendulum hard in the other direction. Guilt serves no purpose. Enjoy the vacation, and then return to the plan. Don't try to make up for the caloric surplus immediately. 20:02 Introducing Supplemental Exercises Start lighter, want them to learn the exercise. The stress is the novelty of the exercise.  24:48 Looking More Jacked? Talk to your coach, if you have a coach, but the huge contributor here is nutrition.  25:45 Mentorship Program? Your starting point is your coach if you have a coach. Your coach is your initial mentor. Obviously, if you've signed up for the Academy you can also reach out to CJ and the instructors.  Also, they discuss the PBC process and how nice it is to submit a platform evaluation video. Why? Because the evaluating coach can show exactly what they saw and also the coach getting evaluating is coaching in his or her environment, as opposed to having to yell over other coaches. 33:46 Countering the Effects of Sitting Moving during the day can certainly help. It's a big change if you've been active.  Also, are there reasons your posture stinks (for example, you're breaking down videos and have to be hunched over to talk into a microphone). 38:53 Why the Change to Discord? It's newer, better, and it stores old conversations.  42:09 Templates in the BLOC App It's surprisingly difficult to get this working, so it's a high priority and should happen soon...but, on promised timeframe. 50:41 Helpful Informational Source for You Lots of different and interesting answers...probably not what you'd expect. 55:30 Smart MED Programming on the App? Easy MED changes at the end of novice LP. It's not some complex programming system, but a way to plan the machine-learning programming needs as LP stops working.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    The Whole Picture of Health (The BLOC Party 2021) - #376

    Play Episode Listen Later Aug 16, 2021 26:29

    This podcast is a recording from the 2021 BLOC Party. It was the first presentation on Saturday, August 7th that Matt & Niki gave to the staff, coaches, client, friends, and family of Barbell Logic. It comes from a emerging idea that Matt and other staff and coaches at Barbell Logic have been developing, which is that STRENGTH CANNOT COME AT ALL COSTS. We have to consider and balance all facets of health. Sometimes and for some people, that means chasing PRs. But for lots of people, that does not mean chasing PRs.  It doesn't mean we don't value strength or barbell training--we do--but we understand we need to improve quality of life. Most people would probably rather not get fat and get sleep apnea just to drive their squat and deadlift up.  A useful value can be asking yourself why five times, as this can help you identify your values. You might not know, but it can help you identify why you want to lift, why you want to gain or lose weight, why you're pursuing certain things. Why have you set the goals you've set. Strength training gives us the most bang for our buck compared to training other physical attributes. We haven't abandoned this. We know, however, that if we add 100 pounds to a client's deadlift but that client can't meet his Army physical requirements, doesn't have time to pursue other hobbies, or health depreciates we have not helped that client meet his goals.  We understand that health has many different aspects. We have to ensure we tend to mental health, financial health, social/relational health, and physical health. Barbell training is an important tool to improve our health, often across multiple domains of health and fitness, but we cannot and do not advocate strength improvements and chasing PRs regardless of the costs. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Accountability the Key to Achievement with Thomas Frank #375

    Play Episode Listen Later Aug 9, 2021 47:19


    Thomas Frank, popular YouTuber on productivity and related tips, joins Matt to discuss his journey as a Barbell Logic Online Coaching client as he just recently achieved a 1000-lb powerlifting total. You can learn more about Thomas Frank at his YouTube channel. Thomas is publishing a video on his channel documenting his journey.  Thomas & Matt met at a conference and Thomas mentioned to Matt that he wanted to do a video on accountability. Matt pitched to Thomas to let him be his coach. Shortly thereafter, COVID hit and suddenly Thomas had no access to gyms and had little equipment. Matt worked with him to develop a program using a chin up bar, a kettlebell, and some sandbags. Despite the equipment limitations, Thomas completed the workouts and slowly got stronger until the gyms opened back up. Since then, Thomas has been able to train properly with barbells and joined Matt as his house to achieve the 1000-lb total. Thomas discusses the criticality of accountability. Without Beminder--and app the creates accountability for whatever task you want to complete--he would not be the successful YouTuber he is today. For some reason, however, he never applied this principle to working out.  Thomas stressed the importance of having a coach for accountability. It's easy to lower the intensity or cut the volume if you don't have a coach. It's easy to miss workouts. Having a coach increases compliance which helps ensure results, which means meeting the goals you want to achieve. Learn about Thomas' story and the importance accountability has played to his recent 1000-lb total and his success.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   


    How to Build a Power Athlete with NFL Veteran John Welbourn S17Ep5 - The Competition Series

    Play Episode Listen Later Aug 4, 2021 60:14

    John Welbourn joins Scott & Matt to discuss his journey from skinny kid to NFL athlete to fitness figure trying to share the benefits of strength & fitness.  John Welbourn enjoyed a long career in the NFL, in part because of his dedication in the gym and in the kitchen. He ate healthy foods, being an early adopter of the paleo diet, and saw the benefits on the field from getting strong in the gym. He also got a degree in rhetoric, of all things, certainly flying in the face of the typical big, strong guy stereotype.  As he transitioned out of the NFL, he found CrossFit and initially bought into the idea of metabolic fitness serving as the base to build a well-rounded general fitness, but quickly realized that strength offers a better base upon which to add metabolic conditioning (think of someone with a 405 clean & jerk doing Grace--30 135lb clean & jerks--versus someone with a 185 clean & jerk, regardless of if the weaker person is better conditioned). Despite John's elite performance, he has a lot of practical wisdom and ultimately decided to use his knowledge and skills to help everyday people, not just act like the elite strength plans should be followed by novices. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    USSF with Jordan Stanton S17Ep4 - The Competition Series

    Play Episode Listen Later Aug 4, 2021 47:54

    Jordan Stanton, the President of the United States Strengthlifting Federation (USSF) joins Matt & Scott to discuss the differences between USSF & other federations. 3 things stand out with USSF: weigh-outs vs weigh-ins, press not bench press, and no judging commands.  Immediately following your third deadlift attempt, you are escorted by someone of the same-sex to a private room where they take your weight. You are not allowed to use the bathroom until after the weight is recorded. This prevents huge weight drops (Jordan discuss dropping nearly 50 pounds for one of his meets), both making the meets safer and shorter. USSF primarily involves the press, not the bench press. The USSF now has instituted bench press competitions with rules that do not require commands, but the press is the USSF's bread and butter. Lastly, and also a huge deal, is that the USSF does not have the judges give commands. Clear rules are posted and the lifters are expected to understand the rules, but the judges judge the lifts. This prevents the judges from affecting the performance of a lift with bad commands.  Some of the other details are that the attempts are in kilograms and go up in 1 kilogram increments and you get 3 attempts per lift. You can take a second attempt at the same weight, but you cannot decrease the weight once you've set the weight. The USSF, also, has many online competitions. This allows greater competition, cheaper entry, and also prevents some travel and gathering concerns with COVID. So, if you're looking for a meet to organize your training, sign up for a USSF meet, whether it be in person or online. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Sports Specific Training S17Ep3 - The Competition Series

    Play Episode Listen Later Aug 2, 2021 44:46

    We understand that some people don't train strength just for general health or quality of life, but to improve their performance in a sport or physical activity. How do you both train strength and improve sports performance? Right now, hyper-specific training is in fashion. For example, throwing an extra heavy shot or doing half squats with a narrow stance because it mimicks the football player's stance.  This type of training neither offers productive training nor productive practice.  Training prepares the athletes physically for the sport. This can be structural or metabolic (basically, strength or conditioning).  Practice improves the performance of skills (eg throwing or kicking a ball). While physical stress comes from both of them, strength acquisition comes from strength training. Strength training improves the athletes' ability to produce force, which they can then apply on the field of play.  A common confounding factor with sports is that while we know that strength and conditioning is important for sports performance, world-class athletes are genetic freaks and will remain world-class despite sub-par programming. Despite this, people too often look to the best athletes for their routines, when we really should look at average and below average athletes and see what works for them. How do you take, for example, the typical high school football player who might start squatting 135 on day 1 and get them to squat 405? People have a limited time and limited ability to recover from stress. The bulk of an athletes strength training should focus on multi-joint exercises that train the most muscle mass over the longest effective range of motion with the most weight. This of course means that athletes should squat, deadlift, bench press, and press.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Meet Day S17Ep2 - The Competition Series

    Play Episode Listen Later Aug 2, 2021 41:04

    Despite the fact that meets are fun and help give more purpose to our training, they can be a long, stressful day, and we recommend having a coach or handler who can worry about the administrative and logistical things (when are you up, get you food and drinks, etc.). There are many common pitfalls that people tend to do their first meet. Don't stay amped the whole day. Relax when it's time to relax. Don't get amped up until you're going for the final attempts, and, really, you shouldn't get really amped until that final deadlift attempt.  Don't stress about form. You might have that 1 cue in your mind you need to think of, but don't second guess or overthink it. Have a cue in mind and lift the darn weight. Don't warm up too much or too early.  Eat and drink. If you're nervous, you're likely to undereat, which can harm your performance. Have salt, carbs, and water. Don't eat things you're not used to eating. Speaking of not eating things you're not used to eating, don't do anything new or for the first time. If you'd like to try something (deadlift slippers, singlet, a food or drink), test it out during at least one normal workout.  Ensure you prepare correctly: have enough of everything. Have extra socks, extra food, extra shoes, etc.  And, remember, it's about setting PRs. Go out there and have some fun. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Prepping for Your First Meet S17Ep1 - The Competition Series

    Play Episode Listen Later Aug 2, 2021 26:58

    You signed up for your first meet: what do you do now? Scott & Matt discuss what to do now. A huge part of preparing for a meet is realizing the purpose of the meet. The purpose of the meet is to set PRs, give your training a purpose, have some fun, meet some people, and leave feeling encouraged about lifting. Nobody cares who wins. You should change as little as possible leading up to the meet if it's your first meet. If you're a novice, just keep doing LP. Maybe you can practice some singles and do a super short 2 week “peak,” but that's not necessary. This applies to powerlifting meets and strengthlifting meets. Go set PRs. It doesn't really matter if the league doesn't enforce squat depth: squat to full depth.  So, sign up for a meet, have some fun, set some PRs, and continue your lifting path.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Travel Hacks for Lifters #374

    Play Episode Listen Later Jul 26, 2021 41:26

    Training while traveling presents challenges, whether your a frequent business traveler or someone who only travels to visit family or for vacation. Either way, we have to decide to train or not to train and then how to adjust training before, during, and after to best meet our goals.  If you are someone who rarely travels and NEVER misses a workout and you finally go on a vacation, it's not important to your long term progress to miss a week or even two. Again, though, there aren't a huge number of people in this category. For more people, it will be important to both maintain the habit of training or at least exercise and the training can help destress or at least make you feel better if on a vacation. If you're a frequent business traveler, training while traveling is a must: you cannot progress if you don't train on the road, so you'll have to develop a strategy and habits to train on the road, to include what to pack, gyms to look for, and how you train on the road).  Now, let's discuss some travel hacks for lifters Matt likes to train first thing upon arrival and before departure, as it helps make travels days feel more productive and he knows he accomplished training on those days. These aren't days to hit PRs, but to get some work done. A pro-trip here is if you train at a big gym they often have showers, so you can train and still shower before getting on a plane. This also helps as training the first couple days after travel tends to not feel great, so you will have trained on the last day of travel and not feel behind on your training.  Niki recommends to search for "powerlifting" when you're looking for a gym, as this probably will help you find gyms that will have the equipment you'd like to have.  Both Matt & Niki acknowledge, however, that even big globo gyms tend to have at least 1 squat rack.  Some hacks for travel: have liquid chalk in a travel size so it can go on your carryon bag if you check a bag, use a hard shell case to help protect your gear (and potentially any whiskey you take home pack your A7 shirts, as you'll experience some terrible benches Niki likes to have a small draw string bag that goes in her suitcase with her gym equipment Matt uses his backpack, which is also his carryon consider packing cubes for clothes eBags are great backpacks if you travel frequently, have pre-packed toiletry bags know where you can get higher protein options in the airport, or pack some drink water frequently Lastly, how should you train while you travel? This depends on your goals and preferences, but in general, we can offer some ideas and tips: not a great time for PRs - get some work done & maintain the habit know thyself: will you want more frequent, super short workouts or fewer, longer workouts have flexibility with equipment and difficulty explore the space: try out new equipment and exercises you can't at your home gym or local gym front load stress prior to travel (go for PRs before the trip) communicate with your coach ahead of time so he or she can plan accordingly plan the training around your commitments and, for vacations, tell your family (don't go to the gym when your wife wants to go to a museum) So, there's lots to consider and ways to train during travel better or worse. How do you train while you travel? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Reexamining the Exercise Selection Criteria with Noah Hayden Pt2 #373

    Play Episode Listen Later Jul 19, 2021 36:10

    Noah Hayden continues his discussion with Niki & Matt, now laying out & discussing his proposed exercise selection criteria and programming criteria.  Below are his proposed exercise selection criteria.  train the most muscle mass in normal, predictable movement patterns requiring normal coordination when possible over the longest effective range of motion to lift the most weight that is structurally sustainable with exercises that have a wide therapeutic window What are we looking at when we discuss the longest effective range of motion? We're looking at the movement of the joint: how much the bones move around the joint. A good proxy for this, however, is the distance the barbell moves. We also need to think that it's not really a huge deal if someone is using a safety squat bar instead of a low bar back squat. The low bar squat is our default, but if they can't low bar squat we adjust and do the best we can. How do we take these exercises and create a program? Below are the programming criteria Noah proposed. train all major muscle groups with the least number of exercises as is practical that do not interfere with other adaptations any movement done to failure must be as low skill as possible in the minimum effective dose required to continue making progress This goes back to the discussion of goals in part 1, but if you're training for a sport, you can't train strength optimally as you have to prioritize the sport (you have a time budget and a recovery budget). Strength needs to help your sport performance, not take away from it.  These criteria also help with choosing when we add accessories. Initially, the deadlift is enough stress for the muscles of the upper back. But at some point it isn't, so we need to add chin ups or barbell rows or pull ups or lat pull downs.  Check out the Barbell Health Series, where Noah first pitched the beginnings of some of these ideas, and his article, where he discusses these in more detail.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Reexamining the Exercise Selection Criteria with Noah Hayden Pt1 #372

    Play Episode Listen Later Jul 12, 2021 35:46

    Noah Hayden joins Matt & Niki to reexamine the exercise selection criteria.  Noah first pitched these ideas in episode 3 of the Barbell Health Series & then Noah Hayden refined them in an article for Barbell Logic. As coaches, we likely love lifting, and this passion helped motivate us to pursue a career in helping others lift and experience the benefits of strength. Many of our clients, however, do not share the same passion, and while getting stronger will benefit them--and strength will likely get them closer to their goals--we cannot ignore their goals and prioritize strength about our clients' goals.  Strength, in fact, is not the most important thing in life (nor the only thing).  When it comes to programming, examining why we program a certain lift rather than another, we have to think about the why and then we can develop the how. A bit part of the why are the client's goals.  We need to think about how we improve quality of life for the client? How do we help them meet their goals? We're Barbell Logic and we're strength coaches, so we understand the importance of strength and advocate that simple, hard, effective training should be a part of any fitness routine. If, however, we put 100 more pounds on a client's deadlift as their waistline increases when they wanted to get leaner, we failed to help the client meet their goals.  In his article, Noah outlines what he considers the fitness attributes. While there are different lists, people tend to argue over whether two attributes should be combined or divided or whether there should be more that might fall under another. Below is his proposed list. strength endurance power mobility/flexibility agility/coordination precision/body awareness body composition lack of debilitating pain mental fortitude In the next episode, Noah, Matt, & Niki decide on how examining the client's goals, understanding the why, and understanding the fitness attributes helps leads to Noah's proposed Exercise Selection Criteria and Programming Criteria.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Time:The Most Valuable Resource-The Productivity Series S16E8

    Play Episode Listen Later Jul 8, 2021 37:53

    Time is your most valuable resource, and you don't know how much of it you have on this earth. Because of this, protecting time, being efficient, and knowing when to trade money for time is important. Its importance heightens if you find yourself in a situation where you make enough money that you can make more money on your work than completing a menial task, such as mowing the lawn or cleaning the house. You might actually make more money paying someone else to do this. This isn't the case for everyone, and there are times in people's lives where they simply have to lower expenses and be thrifty.  If you find yourself in a situation where the more you work the more money you make, then you need to think about finding time blocks where you don't work and being efficient with your work. If you find yourself with a fixed amount of time at work (eg a 40 or 60 hour work week) then you need to figure out how to leverage the time you have outside of work for both enjoyment and to complete the other tasks in your life. Regardless of your situation, it helps to consider the money-time tradeoff and how some investments of money can lead to more money in the future (and, of course, how some investments of time can lead to money in the future). Thinking this way can help clarify what you should do yourself or hire out and help block off time for leisure and family and enjoyment.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Early to Bed, Early to Rise... Why You Should Wake Up Early-The Productivity Series S16E7

    Play Episode Listen Later Jul 7, 2021 29:10

    Chris & Matt Reynolds like to wake up early and GET AFTER IT. If you don't, that's okay, but you might try before you write this off and it's super important to have a consistent sleep schedule regardless of when you go to bed and wake up. You can't make up for lack of sleep on the weekend, and your body will learn and adjust to a regular sleep schedule and be better off for it, as opposed to inconsistency.  If you want to try this, give it a try for 3 weeks. If after 3 weeks you hate waking up early and going to bed early, that's okay: you're probably an evening person. You might then want to work on being more consistent with your sleep and how you still make time for leisure and family.  One benefit that early sleep and wake provides is that many people have social activities in the evening. If you're an evening worker, you'll have to compete with these and find ways to work around these. It also can give a natural break to work and family life, and you can complete your work for the day (barring a true emergency) and then give your full attention to your family when they arrive.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Focus! The Missing Key to Success-The Productivity Series S16E6

    Play Episode Listen Later Jul 7, 2021 21:44

    Let's talk about focus. This is something people don't do well these days. Focus has atrophied due to smartphones, social media, the internet, TV, etc. Focus, however, is critical to productivity, success, happiness, and getting done deep work.  Something that can help both improve focus but show you how hard it is to focus and how easily you get distracted is meditation. The practice of bringing your focus back to your breath or a mantra helps build the muscle of focus and helps you see your thoughts.  Also, you can't multitask. You may move from one task to another relatively smoothly or quickly, but you can't actually do two things at once.  Knowing what distracts you and blocking those things out helps. For many, distractions may be broken down into visual or auditory. Know which one distracts you and plan accordingly (noise-cancelling headphones, for example, if you're distracted easily by noises).  More focus means more productivity, and if you value time with family and other activities, you can be more efficient with work and urgent tasks and then spend more time doing those things that are important and give you value.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Get More Done with the Pomodoro Technique-The Productivity Series S16E5

    Play Episode Listen Later Jul 6, 2021 15:47

    Matt & Chris share a technique they use all the time, called the Pomodoro Technique. This technique is perfect for both knocking out urgent tasks or carving out time to dedicate to deeper, important work.  The original approach is to dedicated 25 minutes to totally uninterrupted work followed by a 5 minute break. You can string together multiple blocks as you get better at this. Also, if you string together multiple blocks, you often need a longer break every so often. 25 minutes isn't set in stone. You may need to do longer or even shorter blocks. The principle, however, is totally uninterrupted time. If you get distracted, you QUICKLY jot down a super short note to clear your head but ensure that the task that popped up in your head (e.g. I need to take out the trash) gets accounted for. With one hand, simply jot down “trash,” and then continue your work.  Preparation can help here. There might be certain times of the day or locations where this isn't feasible because distractions will be inevitable. You also might need to do things to help prevent distractions: you may have to wear noise-cancelling headphones. You'll need to have your phone elsewhere and not have notifications turned on. You might need to notify your loved ones that you need 25 minutes uninterrupted time and explain the purpose. Ultimately, this is about getting the urgent things done so you can get the important things done, which include spending time with your family. You can, of course, apply this for important tasks, such as creative work.  Try the Pomodoro technique to increase your efficiency with both urgent and important tasks.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Overthrowing the Tyranny of the Urgent-The Productivity Series S16E4

    Play Episode Listen Later Jul 6, 2021 16:24

    We all have things we think are important, we want to get done, but we continue to put off. This occurs because of the difference between urgent tasks and important tasks and the 4 different types of actions that occur (as an action can be urgent & important, neither urgent nor important, urgent but not important, or not urgent but important). We tend to put off the important but not urgent things. If they're never urgent, there's never pressure to complete them. Ultimately, we need to put pressure on ourselves to complete them.  This doesn't mean we ignore the urgent: the urgent has to get done. With the urgent, we have to find ways to be efficient or have others do these things (e.g. have the groceries delivered, have someone else mow the lawn). The important and urgent things have to get done. Items that are neither urgent nor important really need to be examined: how much value do you get, for example, scrolling through social media or binge watching Netflix. We need to eliminate or at least limit these activities.  All this requires, of course, identifying what's important. This comes down to what provides us value. You decide what's important.  This relates directly to strength training and dieting. Strength training is not urgent, though it's important. We can increase the urgency by having accountability and protecting the space. Over time, we impart urgency on strength training, “It's getting close to training time, I'll have to do this later.” The same goes for food. If eating is always urgent, then you'll find yourself eating the most convenient items, which will usually be unhealthy. Preparation prevents food from being urgent, because you're prepared and have food ready.  Lastly, completing the urgent is still important. If you have urgent things floating in your head when you're attempting to get your important work done, you'll be unable to focus and accomplish the important work you want to complete.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Breaking Bad Habits-The Productivity Series S16E3

    Play Episode Listen Later Jul 5, 2021 29:09

    As advocates of strength training, we encourage people to add strength training as a habit. Many of the most important things we need to do to live a more fulfilling, productive life, however, involve breaking bad habits.  Bad habits don't have to be bad in a moral sense. They ultimately don't provide us value and bring us closer to our goals. They might waste time or money. They might prevent us from building positive habits. They might make us less healthy or happy. Stopping these habits can be difficult. The win of not doing these is often not enough. We can leverage the fact that as humans we dislike losing more than we like winning, so we need to devise punishments or negative consequences for doing the habit and have SOMEONE ELSE hold us accountable.  A note here is that the consequence should not be related to the habit. So, for instance, if you want to stop eating after 7pm, doing extra cardio or depriving yourself of food is counterproductive and can lead to other issues.  Making a bet or putting money on something is a potential option. If, for example, you don't stop the habit in a specific amount of time (and you'll likely need to quantify that) you give your friend a certain amount of money. Or, you could owe your spouse $5 anytime you do the habit.  Whatever habit we've decided to break, we've already decided that there are long term consequences that we don't like. But when we continue these habits, the long term negativity is hard to think about. Adding a short term negative consequence means we create a short-term negative consequence to discourage us. The other idea to this is that ultimately we have to get through the initial difficult time with discipline and the motivation will catch up. We won't have the same urge to continue the habit and we'll see the benefits of having abstained.  A couple books they recommend are The Power of Habit, Thinking in Bets, & Atomic Habits GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com

    Productivity Tips-The Productivity Series S16E2

    Play Episode Listen Later Jul 5, 2021 42:09

    Scott & Matt share some of their productivity tips: what to do, what to not do, and what equipment or apps help them. When it comes to equipment and apps, both of them find having one huge monitor, 2 monitors, or 3 monitors helps, as one monitor simply adds time to tasks on the computer. Scott has also found value in having a scanner to digitize documents. He puts these on Evernote and finds this saves time, helps keep these organized, and saves space.  Both Scott and Matt value a quality backpack and headphones, which can help prevent noises distracting you when you work.  Much of productivity is organizing tasks and ensuring dedicated blocks to get both urgent and important tasks done. Preventing distractions--including notifications, family interruptions, and your phone going off is critical. Matt follows the Pomodoro technique, which recommends blocks of completely undistracted time to knock out tasks on your tasks list. The general recommendation is 25 minutes, as it's long enough you can complete plenty of tasks but short enough that you can fit a few into your day and it doesn't become too inconvenient for others around you. Scott has some tips as well.  Ensure you don't put projects on your task list. If you find that something stays on your task list, there's a couple ways to deal with it. If it takes less than 3 minutes to do, just do it immediately, as it takes 3 minutes to put it off. If it's really a project, break up the projects into tasks and put those tasks onto the list. Finally, if the tasks are important but not urgent, create a Sunday Maybe list where you can put important tasks that are not urgent so you can both organize them, put a place for them, but not feel guilty because they've stayed on your to do list for weeks or months.  One other note is to consider the trade off with time and money. There may be things that take up huge amounts of time and that you don't enjoy. If you can afford to spend the money and feel the trade off is worth it, have someone else do it for you (trade the money for the additional time and fill that time with important things, which--important--may end up making you more money). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Optimal vs Real Life-The Productivity Series S16E1

    Play Episode Listen Later Jul 5, 2021 31:07

    We have a model for the proper performance of the lifts and we understand programming principles and how to drive progress over time, but we have to acknowledge that for lots of people lots of the time, they can't train optimally. And, honestly, at some point everyone--every single person--will be unable to train optimally. In these cases, we have to do the best we can. Life comes up and presents obstacles to consistent training: vacation, work, family, holidays, and injuries. Furthermore, some people can't perform the lifts as we tend to coach them. We have to deviate from the model intelligently.  If, for example, you can't low bar squat, try thumbs around the bar. Try the high bar or front squat. You may have to specialize in the deadlift. And, over time, you may be able to low bar squat depending on your limitations.  Though we advocate the low bar squat and a specific way to perform the lifts based on biomechanics, we know that squatting is better than not squatting at all because you can't low bar squat. If your gym closes, exercising is better than doing nothing.  As an example of an intelligent deviation from optimal programming, Matt tore his pec. He now limits bench press intensity to 315. He won't ever hit a bench press intensity PR. Because of this, he prioritizes the press, he does higher volume at lower reps, and he--again--does the best he can.  Time is one of the biggest limitations for people. You have to block out time and commit to training during that time. It might not be 3 or 4 times a week: it might be 5 super short workouts during lunch. It might be 2 workouts. You might have to shorten rest periods. You might have to do your warm ups for your next lift during your rest periods. That's okay: it's better than not training.  A huge part of this is to stay in the habit and not get into a slump of not training. If you take long breaks from training, it gets harder to return. Maintaining a habit of exercise--even if it's something in a crappy hotel gym--is better than doing nothing.  Finally, we have to acknowledge that there's not a huge number of people who can string together 6 weeks of optimal training. Though some of these could prioritize training and get it done, life gets in the way and that's okay. We maintain the habit, do the best we can, and continue to do hard things.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Pre-Workout Routines: Proper Training Preparation #371

    Play Episode Listen Later Jun 28, 2021 47:00

    Matt & Niki discuss their pre-workout routines, from when they train, how they plan for training on the road, food, water, clothes: everything about how to properly prepare for training--physically & mentally. Rituals both help prepare us for training specifically (e.g. laying out our clothes the night before or making some overnight oats ensures our outfit or pre-workout nutrition are ready). Beyond this, however, doing something repeatedly before the same event primes our body & brain for the event.  Training--and habits around training--also help provide a feeling of control during chaotic, challenging times in our lives.  When it comes to preparation for a workout, it can begin far ahead of the workout. When do you plan your workouts? If you program your own workouts, you have to set aside this time. If you have a coach, you may need to communicate things such as vacations or other events that may affect training. You must consider packing clothes and equipment and what equipment the gym will have.  For typical workouts, when do they occur during they day. What do you do prior to and after the workout. How do you ensure you are mentally and physically ready for the workout? To some degree, simply having a routine will help, as your body will know training will occur, though binging fast food probably is counterproductive.  Matt trains in the morning after urgent work but before important work. He enjoys training and trains with his wife. He also has a list of items and actions that contribute to his routine. Niki does BJJ in the morning but trains as a way to end the work day. When she trains, she knows she has no more work to complete for the day. Because she has completed her work tasks, she can fully focus for training and not be thinking about work or something she needs to get done. She can take her time and enjoy it.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Building Community thru Voluntary Hardship with Jason McCarthy of GORUCK - Ep 370

    Play Episode Listen Later Jun 21, 2021 41:12

    Jason McCarthy of GORUCK discusses rucking, his Army service, & building community through voluntary hardship & shared suffering. He shares his story of how we went from US Army Special Forces (Green Beret) to founding and running a company that--similar to Barbell Logic--believe in voluntary hardship and building community. If you're interested in GORUCK or their gear, go to http://goruck.go2cloud.org/aff_c?offer_id=16&aff_id=2784 and check out their high-quality clothing & gear. Disclaimer: Barbell Logic is compensated for purchases made using this link.   You can learn more about GORUCK here. Jason joined the Army after 9/11 because of 9/11. He enlisted and eventually completed the long, arduous Green Beret pipeline. In the Army, but especially the Green Berets, shared suffering strengthens teams and prepares these units for difficulties of combat. While civilian rucking does not, cannot, and does not aim to simulate Special Forces training, the community and choosing to push oneself beyond one's limits and the comforts of society helps provide purpose and build community, as GORUCK events are done in groups. You have to swim against the current these days. Lifting, rucking--you have to choose to follow these pursuits and maintain the practice to reap the benefits they provide.  This will benefit you in life, as no one--even those who shirk form hardship and choose the comfortable, the convenient, the easy--would not say that life is easy.  With any change, it's important to START--start small, start now or as soon as you can. Commit to beginning. Take your first step. Stop thinking, planning, considering: do.  We celebrate these steps. We celebrate PRs. We celebrate improvement and betterment.  They also discuss the benefits of being a novice and how pursuing new challenges helps prevent burnout with those long term pursuits and things we must do.  Finally, the joy of completion comes up. If you've never experienced a ruck flop after a heavy, long ruck, you're missing out. It's the feeling of racking the bar after your last heavy rep, jumping in a pool after a hard workout, cracking open a beer after a long ruck. After shared suffering comes communal celebration. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Q&A 57 #369

    Play Episode Listen Later Jun 14, 2021 28:49

    Matt, Niki & Andrew answer your lifting & life questions. Topics include best pants, jeans, & shorts (for men & women lifters), forearm pain from lifting, what to do between sets, and best song to rally at a dance party.   0:00 Intro 1:20 What to Do if Can't Press Standard Bar? aluminum bars are worth it--can use it for accessory lifts 3:01 What Should I Do Between Sets? should I sit, stand, pace, clean up, etc.? timer can help good to not take your mind away from lifting (unless you're uniquely able to focus quickly) can also see (like Matt & his wife have recently) how short you can make the rests & the workout, in general 6:16 Good Jeans for People with Thick Thighs Michael Kohr's khaki (Andrew) American Eagle makes good jeans for guys (not slim cut) get jeans and then get them tailored Made Well for women (Niki) stress test: dance party? 11:09 Best Everyday Shorts (Non-Training) Benobo's  have to be SHORT Bird Dog's plus, how do you FEEL after you eat food (not during, but after) plus, Krispy Kreme donuts what does a short do? show the difference between waist & butt, butt & hamstrings 17:33 Forearm Soreness? probably resisting the bar on your squats need to carry the weight on the back cue: point fingernails to the floor cue: carry the bar on your back really squeeze shoulder blades together to: relax your grip on the bar could be bending your elbows on the deadlift 18:54 Donnie Thompson's Bowtie for Shoulder Pain? would not recommend it for the bench press puts you in "good posture" would recommend not lifting in one don't want you to be yanked into position it's fine to put stuff on that makes you feel better some time (e.g. massage) ONLY for serious athlete 23:48 Dance Song for BLOC Party Dance Party? what would Matt, Andrew, & Niki pick toward the end of a dance party when they need to rally? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Don't Fear the Barbell: Managing Your Mind Under the Bar - The Voluntary Hardship Series S15E5

    Play Episode Listen Later Jun 11, 2021 46:36

    Matt & Scott discuss fear of the lifts, especially heavy, PR attempts. Different people have different fears of different lifts based on history (repeated failure or past injury) and simply how they feel about the lift. Lots of people, for example, are afraid of heavy squats. There's something about a heavy bar on your back and that you're folded over in the bottom and--even with properly set safety pins--there's just no graceful way to fail a squat. Scott & Matt even share their unusual fears of what might happen when they squat. Having habits & rituals can help. This way, the lead up to the PR attempt is the same as all the sets that led up to this attempt.  You can also practice “failing” a rep so that you know that the pins will take the bar and how that feels. Test your safety pins for the bench press as well. Injury history matters as well. Matt has torn both pecs on the bench press, so when the weight gets heavier for him, that fear is present on rep 1 and the later, grindier reps.  There is also more irrational fear, which tends to come from misunderstanding just how low risk strength training is (even with bad form). For example, many people fear hurting their back on a heavy squat or deadlift.  At the end of the day, we can mitigate fear, have rituals, and have safety equipment properly set up, but we have to simply get it done. We have to have a bias for action. The fear won't disappear.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Style & The Appearance of Power with Tanner Guzy - The Voluntary Hardship Series - Bonus

    Play Episode Listen Later Jun 11, 2021 60:23

    Men's style coach Tanner Guzy joins the show to share some tips for improving your style and making sure you are highlighting the physical gains you've worked so hard to make in the gym. Tanner offers an online style course for men as well as one-on-one coaching (he even helped Matt frame his baby blues). You can also take a free quiz on his site to determine your style archetype. https://masculine-style.com Also be sure to pick up Tanner's book on the intersection of style, power, and masculinity, The Appearance of Power: How Masculinity Is Expressed Through Aesthetics. https://amzn.to/2HteNjH Any time you mention style around a group of men, there's an inevitable mixture of bemusement, eye rolling, and genuine interest. Many guys proclaim (or perhaps complain) that they dress “for comfort.” They just want to be comfortable, they say, and aesthetic concerns are subordinate, even anathema. Tanner argues that style and comfort are in fact closely related, and men often mistakenly believe that you cannot have both. The foundational principle of style, he says, is context. Understand who you are, what you do, and where you do it. Your geography, culture, profession, body type, and personality all affect your individual style choices. While Daniel Craig may look dashing in a bespoke dinner jacket at the Casino Royale Montenegro, an IT professional from the American midwest would look ridiculous in the same. Where a mid-level corporate worker could elevate his style with a sport jacket or better fitting slacks, a freelance programmer would perhaps fit in better with a nice pair of chinos and chukka boots. Context matters, so the more you understand where you fit into your own society and culture, and what's realistic for your climate, the better your style choices will be. When coaching men, Tanner also takes personality into account. He divides style into three broad archetypes: rugged, refined, and rakish. Each describes the intersection between personality, cultural values, and profession. The refined man exudes effortless confidence with fine but subtle clothing choices, whereas the rakish man proudly displays his rebellious spirit with bold, fashionable clothing styles. Each can dress well, to be taken seriously, and in a way that enhances his individuality. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Are You Working Hard Enough? - The Voluntary Hardship Series S15E6

    Play Episode Listen Later Jun 11, 2021 46:01

    If you're failing early in LP, you have to ask yourself: are you working hard enough? Some symptoms of not working hard enough might be not uploading your failed sets to your coach & failing reps early in LP (like the first 6 weeks). This often occurs with people who think a lot in their work. No thought will help you move from the bottom of a squat to the top of a squat besides a simple cue.  As an example, consider the Bulgarian Method, a program of lifting where lifters train 6 days a week with heavy weights. We don't recommend this, but the point is that you're not working that hard in the weight room and though there are people out there who coaches will need to rein in, but you're likely not one of those people.  LP, especially, is simply not enough stress to overtrain you and the risk of injury is incredibly low. Not only does strength training have low risk, but you're in the steep part of the adaptivity curve and you're not moving heavy weights compared to your biological limit.  Many of these people have done hard things in other areas of their lives. They might be professionals like lawyers, doctors, or engineers who solve complicated problems as part of their job, but in the case of heavy weights you need to turn your brain off a bit.  If you're a coach, you might see that they failed a rep and then didn't send you the video. Or they failed the rep and then backed off. They often might have an idea or solution about what happened too. When it comes to shutting off your brain and just thinking about the cue, the lifts have different flavors. Bench press & squat are similar in that they start in the top and a failed rep can be awkward. Press starts from the bottom, but people often use something to get the bar going on heavy reps. The deadlift, though, is just going to take some time to get off the floor on a heavy rep.  So, are you working hard enough? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Motivation over Discipline - The Voluntary Hardship Series S15E4

    Play Episode Listen Later Jun 10, 2021 39:26

    It is popular these days to laud discipline and the ability to endure suffering. The problem with this is that it ignores people's values and preferences. Some people can bear more hardships, but others are drawn to certain types of hardships. Some people--gasp--like running, and many lifters do not.  Matt, for example, enjoys waking up early and getting things done. He's done this since he was young. It's not a challenge for him. Staying up late, however, to complete tasks is difficult. The path to productivity for Matt is to acknowledge this and exploit it and continue to wake up and get after it.  This doesn't mean that discipline doesn't matter or won't be necessary, but we need to examine our feelings for habits we've failed to create or end. If we begin to pursue a hobby and can't seem to make time for it, despite having the time, maybe this doesn't align with our values or preferences. We either need to find the good, the enjoyment, the creativity--that thing that draws us in--or we need to potentially look for alternatives.  Similarly, external motivation is a poor way to change behavior. While incentives matter, think about trying to change someone's opinion or getting someone else to lift or eat healthy or join you in something you enjoy. The other person has to come to the activity on their own terms, or they won't do it or will have resentment toward you.  So, know your values & preferences. Look for the good in the things that take up your time. If you can't seem to find it, it might be time to try to change your activities.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Confidence Matters: Strength Training's Greatest Benefit - The Voluntary Hardship Series S15E3

    Play Episode Listen Later Jun 9, 2021 38:32

    One of strength training's biggest benefits is CONFIDENCE. As people grow stronger, overcome difficult things, and build a more capable body, they tend to carry themselves differently and bring confidence to other areas of their lives. Increased capability lends itself to more confidence. You know your body and do more and meet physical challenges better than it did before. You know that you can do difficult things, repeatedly, and gain confidence from that. Finally, as you train you begin to build a capable, muscular body. All these contribute to confidence.  Some may criticize this idea, as ultimately squatting and deadlifting aren't THAT hard compared to the myriad challenges humans can face. Maybe this is true--modern lives come with comforts and conveniences--but we can add difficulty with strength training, better ourselves, and prepare ourselves for unexpected, involuntary hardship.  Gyms are notorious for tearing down confidence, not building it up, so as a lifter look for supportive gyms and coaches. If you're a coach, you have to know not only that you're not a drill sergeant but also that technique cues & programming aren't enough. To have to support your client.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com

    Voluntary Hardship - The Voluntary Hardship Series S15E2

    Play Episode Listen Later Jun 9, 2021 37:47

    This is a throwback to the early days of the podcast. Matt and Scott discuss the concept of voluntary hardship: what is it and how does it refine us? Life will undoubtedly present difficulties. This is involuntary hardship. Choosing to go through something difficult, however, seems to provide benefits.  Essentially, this is delayed gratification: do something hard now to delay the benefit to a future you. Working, working out, saving & investing money, growing food: these all require work now for future benefits.  Think about what provides you value and what does not? If you're doing things that deprive you of value, reduce or eliminate these activities.  One useful framework is using the concepts of urgent & important to create 4 categories of activities. Important activities provide value. Urgent things need to be completed soon. Not urgent, not important: provide no value-->reduce or eliminate Urgent, not important: these tend to take up lots of our time-->reduce the time these take up Not urgent, important: the hardest category to protect; find ways to spend more time doing these Urgent & important: worthy of your time, but don't ignore the important things that are not urgent As you can see, the important things that are not urgent are the hardest to get done. There is little to no pressure. Work seems to be something people have to do. It provides a creative outlet and helps prevent us from spending too much time with unimportant, nonurgent tasks (vices).  You can also appreciate the beauty and good of human work. A well-cooked steak, good cheese, a beautiful painting or building. These required the dedication of the craftsman in pursuit of excellent, the everyday work on these skills. The fruits are sweet, though they require much work to come to fruition. Much modern work can be unsatisfactory. Some time spent on simple, hard things can be refining. Squatting, splitting wood, growing food: simple, hard, effective.  Voluntary hardship goes against the grain. You have to pursue the important, nonurgent things because you value them and have the discipline to continue this work.  Finally, this isn't simply work for work's sake or white knuckling discipline, though a bit of that may be necessary. It's about looking toward the future and cultivating a life spent doing more things that provide value, not pleasure in the here and now.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

    Mindset Matters: Voluntary Hardship Reexamined - The Voluntary Hardship Series S15E1

    Play Episode Listen Later Jun 7, 2021 39:26

    Life comes with difficulties, no matter what we do. Hardship comes voluntarily or involuntarily, but for any hardship our mindset before, during, and after matters: how we approach and process challenging events matter.  Hardship--voluntary or involuntary--can refine us and improve our relationships, or it can beat us down and weaken social ties. Our relationship with the event--which we define with our mindset--helps determine the benefit to us. Why are you taking on the hardship? What are your thoughts about the hardship? If it's involuntary, what's your story about the difficulty? Think of military units or families who are subjected to hardships: deaths, challenging missions, divorce, tragedy. We know that not all military units or families come out better on the other end. Our stories about these events matter.  If we consider the event a challenge, it should be a self-challenge about seeing how we can push ourselves, not about being better than others or being perceived as good.  In line with this, Matt even argues that past hardships can benefit more today if you reprocess them and develop healthier stories about them.  This ultimately comes down to your values and priorities. Having awkward conversations can prevent huge amounts of mental bandwidth going towards resentments and anger toward others, so it's probably better to have the awkward conversations. Niki shares her experience with cleaning out her house and ridding herself of unnecessary items. Ultimately, this came down to not holding onto things she doesn't value and don't improve her life. She added that if you don't see the objects in your desired life that you're pursuing, you probably should get rid of them. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

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