We interview both entrepreneurs and successful leaders who give you the best information on how to become your best self in your health, wealth and relationships. The show is hosted by Luke Briggs.
For years, I would hit "Snooze" 3-4 times each morning and waste 20-30 minutes per day getting mediocre sleep.Eventually, I made a decision to break that habit, and here are the 2 steps I took.Connect with Luke:Join my FREE Facebook Group: Wisconsin Fitness and Nutrition Instagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Do you feel like you have no time?Do you feel like you're always scrambling to find healthy options each week?If so, I lay out a simple plan in today's episode on how you can prep an entire week's worth of meals in 60 minutes.Connect with Luke:Join my FREE Facebook Group: Wisconsin Fitness and Nutrition Instagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
I hear people all the time talk about how they can't get results weight loss no matter what they do, they've tried every diet under the sun and nothing worksToday, I'm going to share the REAL reason why many people are NOT getting resultsIf you're not open to some tough love today, you might want to stop listening to this episode because I'm going to be real with you here todayConnect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Can you really eat MORE food to lose body fat?People think they need to starve themselves in order to lose weight.They think diets need to be restrictive. In today's episode, I want to go over why starving yourself and drastically slashing your calories may help you lose weight in the short run, but it's not great for your body in the long run.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
How much muscle can you build over 40?Is it even possible to build muscle over 40?Today I'm going to go through step by step how to build muscle at any age and why it's important for everyone regardless of your goals in life.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Today, we have Total Life Fitness coach Kat Pryor on the podcastShe's been a certified personal trainer for over 15 years and is a pre- and post-natal trainer, a Mac-Nutrition University nutritionist and Girls Gone Strong Level 1 women's coachKat takes an evidence-based approach and her goal is to help you fall in love with your body againKat has an incredible story of overcoming massive obstacles in her life these past several yearsIn August 2019, she survived a serious car accident that has given her a completely new outlook on lifeI don't want to share the rest of the details, as it will be better to hear it from Kat directly.And today, she's going to share her journey of healing and how it's empowered her to become an even more amazing coach.Kat has been a valuable asset in our Total Life Fitness Academy!Connect with Kat: Instagram: Kat | Online Health and Fitness CoachConnect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
When I was 25 years old my fitness and nutrition routines looked different than they do today at 35 years old.Since most of you listening to this podcast are busy working parents, you can see how I personally have evolved my fitness routines since having more responsibilities.I'm simply documenting my journey and what has worked for me.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
The holidays are right around the corner!So one of the most common questions I get - “Luke, how do I avoid gaining weight over Thanksgiving, Christmas and all the other parties I'm invited to?!”In today's episode we'll cover…1.Mindset2.What to do BEFORE each get-together3.What to do DURING each get-together4.What to do AFTER each get-togetherConnect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
It's one of the most popular topics in fitness…How do you get a 6-pack?I'm going to share what has worked for me and some of our clients.If you want to get very lean, you'll need a different level of effort.And today we're going to discuss the difference between what it takes to get a flat stomach vs. a 6-pack.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
I have a quick and simple message for you today.Don't worry about anything else until you've got this ONE thing down!Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
A couple of weeks ago we were blessed to bring our third child into the world.In this episode, I want to share how I'm keeping up with my health and fitness routines as we adjust to our new lifestyle.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Too often I see people signing up for programs thinking the coach is going to save them.While a good coach will help guide you and hold you accountable, YOU are the one responsible for your success.If you want to learn how to be a successful client, or successful in general, tune into today's episode!Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Peter Taunton had a vision to create an affordable, 24/7, results-driven gym to differentiate from the traditional big-box gym, so he created Snap Fitness, which now has 2,500 locations in 26 countries.In recent years, he acquired and founded several brands, including 9Round, Farrell's, YogaFit, STEELE Fitness and Fitness On Demand that, together with Snap Fitness, comprise the world's largest wellness franchise organizations, with more than 6,000 locations total.Before founding Snap Fitness, he owned nine “America's Fitness Centers.”Peter's accomplishments have been noticed by the business community. In 2010, he was named an Ernst and Young “Entrepreneur of the Year,” and his companies have been featured on all sorts of well-known lists in the industry such as Entrepreneur 500, Inc. 5000, Top Global and Franchise 500.He's since exited his companies for multiple 9 figures and is currently a Forbes Master Class Instructor.Currently, he's the CEO and co-founder of Nautical Bowls, a brick and mortar acai bowl chain that has grown to over 58 stores and been awarded more than 190 awarded territories as of JulyHe also consults with entrepreneurs and is the author of “Impossible Hill, Discover Your Unstoppable Fire, Destroy Your Limits and Take the Hill of Your Dreams.”Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.comConnect with Peter: Facebook: Peter TauntonInstagram: peter_tauntonWebsite: Peter Taunton
On today's Q&A episode, we answer six questions:1.I've hit a plateau with my strength training - what do I do?2.How long after starting a fitness program will I see results?3.How can I stay motivated to workout long-term?4.I had a perfect day yesterday - why did the scale go up this morning?!5.What can I do to lose weight quickly?6.I'm really busy - how do I make time for my fitness and nutrition?Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Did you know if your child has a rash on their skin, it might be related to the food they're eating?So putting hydrocortisone cream on the skin may not even be helping!Dr. Rebecca Georgia is a licensed naturopathic doctor and a huge proponent of getting to the ROOT CAUSE of health conditions.She herself was diagnosed with rheumatoid arthritis as a senior in high school, and traditional medicine failed her.But through her own natural interventions, Dr. Georgia was able to eventually heal her pain!If you or someone you know has struggled to heal themselves with the traditional medical route, you'll definitely want to tune into this episode!Connect with Dr. GeorgiaWebsite: Family Clinic of Natural Medicine Youtube page: Dr. Georgia Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Today we have a Q&A episode!Here are the questions we answer:1.Can I have a cheat day and still lose weight?2.Will lifting weights make women bulky?3.Can I out-train a bad diet?4.Do I need to track my calories to lose weight?5.How do I get motivated? I know what I need to do, but I'm just not doing it.6.How much cardio should I be doing?Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Do you feel like you have no control of your nutrition when eating out at either a restaurant or someone else's house?Don't worry - in this episode, I'll go over exactly what you need to do to avoid ruining your diet when eating away from your home.And it's not as hard as you think!Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.comInfo about Total Life Fitness coaching: Click HERE
False expectations are one of the BIGGEST culprits for failing to lose weight sustainably.We tell ourselves we have to lose X weight in Y time.And this is all-or-nothing thinking.Today, we go over how to properly set expectations for our goals.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
I stay at sub-10% body fat as a father of two kids, husband, business owner and homeowner, so naturally, a lot of people ask me about my routines.Here they are, in no particular order:1. I workout early in the day. With a family, business and household to manage, if I wait until later, other things will get in the way.2. I eat the same thing every day. It eliminates the number of decisions I need to make and makes following a nutrition plan simple.3. I add variety to my diet by rotating spices, seasonings and condiments. I'll keep my protein and carbs the same, but rotate among things like mustard, low-calorie BBQ sauce and steak sauce.4. I prepare foods that are simple to make. I use beans and oats for my carbs because they don't require preparation like rice and potatoes.5. As soon as something hurts (in a bad way) when I'm working out, I stop. I don't try to push through it because that will only further aggravate the area.6. I make working out a non-negotiable. Even if I'm not feeling 100%, I'll do something light at home because I don't make missing a workout an option.7. I use Himalyan Pink Salt on a lot of my foods. It adds that salty kick and gives added flavor.8. I get up at the same time Monday through Saturday. I never feel like getting up, but I always thank myself for doing so because I give myself more time to accomplish important things earlier in the day, giving myself more time for my fitness and health.9. I get up early. I don't sleep in from Monday through Saturday.10. I time myself during my workouts. As soon as I walk in the gym, I set my watch timer for 1 hour, 5 minutes. If I take too much time getting ready in the locker room, talking or stretching, I lose that time for my workout. Timing myself keeps me on track.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Peter Taunton had a vision to create an affordable, 24/7, results-driven gym to differentiate from the traditional big-box gym, so he created Snap Fitness, which now has 2,500 locations in 26 countries.In recent years, he acquired and founded several brands, including 9Round, Farrell's, YogaFit, STEELE Fitness and Fitness On Demand that, together with Snap Fitness, comprise the world's largest wellness franchise organizations, with more than 6,000 locations total.Before founding Snap Fitness, he owned nine “America's Fitness Centers.”Peter has designed a franchise-development operation that's completely changed the game in the industry, providing franchise owners financing, world-class support and an easy turnkey process. Most importantly he teaches them his own management philosophy, “Success is 10 percent what happens to you and 90 percent how you react to it.”Peter's accomplishments have been noticed by the business community. In 2010, he was named an Ernst and Young “Entrepreneur of the Year,” and his companies have been featured on all sorts of well-known lists in the industry such as Entrepreneur 500, Inc. 5000, Top Global and Franchise 500.Connect with Peter: Instagram: peter_tauntonFacebook: Peter TauntonConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
You can read every diet book and listen to every fitness podcast in the world…But knowledge means nothing until you take ACTION!But what is the right action?So many people are working hard but not seeing results.If that's you, you're in luck.I'm going to talk about the exact steps you need to take to start getting results with your fitness goals.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Nick Riell is a health and fitness professional who's spent the last 15 years changing the lives of thousands of people through one very specific outcome - a better night's sleep!I got connected with Nick through one of my clients, who said that Nick's material helped her drastically improve her own sleepWe had the good fortune to have him speak to our clients inside our program, and I wanted to bring him on today to share his knowledge with a broader audience, as wellHe has his own story of overcoming insomnia that lasted for YEARS.If you've ever struggled with sleep or want to know how to optimize your sleep and recovery further, Nick is an expert on this topic.Connect with Nick: Facebook: Nick RiellFacebook Group: Sleep SecretsInstagram: Nick RiellConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
On today's episode, we're doing a Q&A. I'm going through some of the questions I've been asked recently.How do I deal with family and friends who don't eat as healthy as I do?How do I stay motivated/on track when I'm so busy?How many days per week do I need to workout to get results?What are the best exercises to lose body fat?How much protein do I need?Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Dr. Aaron Henkel had a lot of digestive problems as a kid.He was unfortunately diagnosed with ulcerative colitis.After his younger brother tragically took his own life when Dr. Henkel was in college, Dr. Henkel took a turn for the worse.At 6 foot 3, he dropped from 185 to 111 pounds in a matter of 3 months and was near death.After traditional medicine did nothing to help his condition, Dr. Henkel's parents found a naturopathic doctor who gave him alternative medical treatments and over the next year he was able to gain all his weight back and feel much better.Seeing the power of alternative medicine firsthand shaped his decision to forge into the field himself, and now he owns a practice that has positively impacted so many lives.Dr. Henkel also overcame a bout of colorectal cancer in his 40s through alternative treatments.Hear his incredible story of overcoming his own challenges to becoming a life changing doctor to so many.Connect with Aaron: Website: Family Clinic of Natural MedicineConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
On today's episode, we're going beyond the Xs and Os of fat loss.As someone who's coached 2,500+ people over the past nine years, I'm going to talk about real mistakes being made every day that I don't want you to make, as well.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Coleen Greco had been an athlete her whole life.But after experiencing a family trauma, she turned to food as a coping mechanism and gained 52 pounds in just 3-4 months.So Coleen sought help to get the weight off and improve her habits.A coach helped her lose some weight, but she felt she needed to learn the mindset and habits to uncover long-term, sustainable weight loss and health.So through her own journey of self-discovery, Coleen created the SNAP method, and started coaching others the same way she coached herself.Now, she's a fitness coach and motivational speaker, inspiring others to live their best lives.Connect with Coleen Greco: Instagram: thecoleengrecoEbook: Joy in the Smallest of MomentsConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
So many people want to workout from home.And for good reason.It can seem overwhelming when you have a busy schedule to get to the gym.So how do you build a strength training program for home?In today's episode, we'll go through how to build out your own strength training plan at home with minimal equipment.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Today, we have Krystalore Crews on the podcastShe's a 21-year US air force veteran, speaker, life coach, former NFL cheerleader, fitness coach and corporate consultant, and she's on a mission to help every woman on the planet put their health and themselves first and reduce the stress and overwhelm of life.Krystalore has quite a vast and unique blend of experience in different things.She's the owner of Crews Beyond Limits, a fitness program that helps women put themselves first for just 34 minutes a day.She's the Diversity & Inclusion Director for the Air National Guard.She's the CEO of Crews Beyond Limits Consulting, which is a leadership training and consulting firm.Krystalore has been featured in media outlets like Global Woman Magazine, The Get Celebritized Podcast, HEFluence, Sisters in Service and Do Hard Things.This year, in 2023, she was named by Global Woman Magazine as one of the Top 100 Global Women Entrepreneurs and Top 10 Military Spouse Entrepreneur Award.In 2021, Krystalore also self-published her first book called “Your Krystal Clear Life Planner: A Woman's 90-Day Action Plan to Embrace Chaos and Live a Fulfilling Life.”She has an incredible story of overcoming physical and health challenges.In 2005 she was confined to a wheelchair, but went from being unable to walk to running 26 marathons and a 50-mile race without the aid of medication. She's also survived two major health scares, including rheumatoid arthritis and cancer.Krystalore is also a former NFL cheerleader and professional belly dancer, so she knows how to bring energy and excitement to any room to make health a fitness fun.She has quite the story to share of overcoming obstacles to become her best self, and we're glad to have her on.Connect with Krystalore: Instagram: thecrewscoachConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
On June 3, I did my third photoshoot.In this episode, I'm going to give an update for how my training, nutrition and goals have changed post-photoshoot.I also share a sneak peak into some cool things we're working on inside the Total Life Fitness Academy.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Growing up in Slovenia, Luka Hocevar admits he was a “knucklehead” kid.He sold drugs and got involved in organized crime.Thankfully, basketball and fitness were Luka's saving graces.So in his late teenage years he moved to the United States to pursue his dream of becoming a professional basketball player and escape his troubled past.While basketball didn't get him to the NBA, Luka found his true calling in fitness.He's now one of the most respected coaches in the strength and conditioning industry, building numerous successful businesses and achieving hundreds of thousands of followers across his social media platforms.In today's episode, Luka shares his full story.Connect with Luka: Facebook: https://www.facebook.com/luka.hocevar.9Instagram: https://www.instagram.com/lukahocevar/Podcast: https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583Youtube: https://www.youtube.com/@Luka-HocevarConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
I know what you're thinking - but Luke, you're not over 40!You're right, but I've trained hundreds of people over the age of 40 and can speak to several important considerations for an aging body.1. QUALITY OVER QUANTITYYour body has probably sustained injuries over the years and your recovery likely isn't what it used to be.For that reason, it's important to learn to train more efficiently.While it's certainly possible for some individuals over 40 to handle lots of training stress, most people need less.That means focusing on quality sets and reps.So instead of doing three or four heavy sets of back squats, you could aim to build up to one or two heavy sets.And instead of getting lots of volume from barbell work, use things like bands, cables and dumbbells to add more volume.2. WARM UP THOROUGHLYNo matter your age, you're going to want to warm up.However, as you get older, you need to devote more time to it.And simply doing a few push ups, leg swings and arm circles won't cut it any more.If you're doing a full-body routine, emphasize mobilizing your hips and upper back and warming up areas like your upper back, core, glutes and hamstrings to protect your joints.So if you've got an hour to workout, you may have previously spent five minutes warming up and 55 minutes working out.However, now you may want to spend 15-25 minutes warming up and 35-45 minutes working out.3. RECOVER HARDERYou're not going to be able to get away with training on five hours of sleep per night like you used to.Being intentional about getting at least 7-8 hours of sleep per night, de-stressing and fueling yourself properly will go a long way toward allowing you to train harder and make progress.If you want to reduce the risk of injury, you need to start with focusing on what you do OUTSIDE of the gym.If you're coming into the gym after a night of poor sleep, a day of poor nutrition and a stressful day, do you think your chances of getting injured might go up?You bet.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Lisa Feran has been a coach in the fitness industry for 18 years and is a certified sports nutritionist through the International Society of Sports Nutrition (CISSN).Lisa has owned Custom Fitness Specialists for 13 years and has coached thousands of clients through the years.Her list of accomplishments with both herself and her athletes is impressive.Lisa has specialized in coaching physique competitors.She's coached 90 competitors to stage and has helped 29 athletes earn their pro cards (as of Sept. 2021).Lisa has also coached 47 different athletes who won their class and has coached 8 winners of a pro division.Even though she's just over 5 feet tall, she's earned a pro card herself in the OCB (Organization of Competitive Bodies) in the bikini division in 2019 and competed as a IPE and NGA pro.The OCB is America's largest natural bodybuilding organization.Lisa also went on to win two pro shows that season.What's even more impressive about Lisa earning her pro card is the fact she has had a very difficult road to get there.In 2007, Lisa was diagnosed with Hodgkins Lymphoma Stage 2B cancer at just 26 years old and did over 10 months of chemo and radiation treatment to recover from it.She's truly a fighter and has overcome some big obstacles to get to where she is today as a highly-sought-after coach in the body transformation space.And if you need another testimonial for her - Lisa is my coach.She helped me train for a photoshoot in both June 2021 and June 2023.I sought her out because she's the best person I know at helping people get absolutely shredded for both the stage and photoshoots.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.comConnect with Lisa: Instagram: lisa_feranFacebook: https://www.facebook.com/lisa.feran.5
Do you feel like you've been doing really well on your diet, but then you weigh yourself and you've GAINED weight. When you over-eat for a day or two or following a trip, do you come back and begin starving yourself? Here are 5 reasons the scale might not be moving: 1. You ate excess carbs or sodium the past day or two 2. You're “backed up” 3. Female hormones 4. Weighing yourself under different conditions 5. You're gaining muscle, but losing body fatConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Mark McCoy remembers looking at a picture of himself and his dad together.Despite the age difference, their bodies looked exactly the same.And that hit Mark hard…so he decided to do something about it.In today's episode, he shares his own story about how he dropped over 60 pounds even with a busy career in the mortgage industry and a fast-paced home and family life.Mark loved going through a personal transformation so much that he's now a coach at Total Life Fitness!Connect with Mark: Facebook: https://www.facebook.com/mark.mccoy.9465Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Want to know how the ladies inside our coaching program are getting great results?You've seen our before-and-after pictures…And I've identified similarities among the women with the best transformations.I'm going to share them with you in this episode.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
After having her first child, Nirit Roddy had unfortunate health complications.She was diagnosed with hypothyroidism, gained weight and went into pre-menopause in her 20s, so she couldn't have any more kids and went into a depressed state.But Nirit found her way out and now leads the bikini boss lifestyle as a mom, wife and business owner.In today's episode, she shares her own story of how she takes control of her own fitness in a realistic, lifestyle manner and how you can too.Connect with Nirit: Instagram: fitwithniritFacebook: Nirit Katzur RoddyConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
6 TIPS TO AVOID RUINING YOUR PROGRESS ON THE WEEKENDS 1. Have a plan. Know what foods you're eating for each meal. You've got to have structure on the weekend. Sure, you can eat a meal out with family or friends, but you can't be “winging it.” 2. You didn't gain weight this weekend because you “were over at a friend's house,” “out of town” or “busy.” You made those food choices - no one was holding a gun to your head. Stop blaming other people or events for why you're not making progress and start owning your decisions. That's when real progress happens. 3. When eating out, have a plan going into it. Look at the menu ahead of time, and follow through on what you said you're going to do. You can have fries, cake and ice cream, but make sure you plan for it. 4. You can have a social life, but if you're eating out and drinking every Friday, Saturday and Sunday, you're not going to be making much progress. Those Instagram models you see shoveling fries and ice cream into their mouths are either 20 years old and can get away with it or aren't putting out a true representation of their diets. 5. Weekend calories count. If you're in a 500-calorie deficit Monday through Friday, but you go 1,250 calories over your calories on Saturday and Sunday, you just un-did all of your work from the week. 6. You don't “deserve” that glass of wine or plate of cookies to make yourself feel better. Sure, it feels good in the moment, but you'll always regret it later. You “deserve” to treat your body well by fueling it with healthy nutrients 90+% of the time.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Laura Marenco grew up in El Salvador and was the furthest thing from "fit" as a child.When she moved to the United States at 17 years old she fell in love with lifting because she saw the changes it helped her make in her body.As a working mom at 47 years old, Laura stays in contest-prep shape and helps other women lead their healthiest lives.In today's episode, she shares her journey from out of shape to fit.Connect with Laura: Facebook: https://www.facebook.com/marencolmInstagram: lauramarenco_Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Want to know my EXACT diet and workout plan I used to get shredded?Recently I completed my 3rd photoshoot.I lost 35 pounds and 6 inches on my waist to get down to single-digit body fat.In today's episode, I pull back the curtains and show you EXACTLY what I ate and EXACTLY what workouts I did to get down to 5% body fat from about 20% body fat.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Andreia Carvalho competed in her first bikini show at 30 years old and saw firsthand how women were damaging their bodies with unhealthy practices to get lean.In fact, she fell victim to it herself.But after doing her own research, Andreia discovered a way she could achieve the body of her dreams WITHOUT restricting herself.In today's episode, she shares her own story of how she's built a bikini body eating what she wants.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.comConnect with Andreia: Instagram: https://www.instagram.com/andreiacarvalhofitness/
Isn't it frustrating…You feel like you're putting in all this work and…WHAM!The scale goes up 3 poundsOr your weight hasn't budged in 2 weeks…what gives?!Don't worry…in today's episode I'm going to go through the EXACT STEPS to break through that darn plateau and get your weight moving once again!Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Born in Brazil, Nathalia Melo-Wilson dropped out of law school and came to the United States with $300 in her pocket.For years, she worked multiple jobs, day and night, just to make ends meet. But thanks to her persistent effort, Nathalia worked hard enough to become the 2012 Ms. Olympia winner in the bikini division.As a competitor, she's also finished in the top 5 at the Arnold Sports Festival six times.Nathalia has been featured in publications such as Cosmopolitan, Shape Magazine, Oxygen, Daily Mail, Muscle and Fitness Hers and many more.She was ranked No. 5 in Flex magazine as an all-time fitness model and has been on the cover of Muscle and Fitness Hers in over 20 countries.Now, Nathalia is a mom and fitness coach who helps busy and tired moms re-gain their fitness levels and feel amazing.If you're looking for some inspiration, you're going to want to check out this episode!Connect with Nathalia:Instagram: @nathaliamelofitWebsite: NathaliaMeloFit.comEmail: nathalia@nathaliamelofit.comConnect with Luke:Join my FREE Facebook Group: Total Life Fitness Community for Busy MomsInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.comInfo about Total Life Fitness coaching: Click HERE
Your meal plan and workouts don't matter…If you don't have the right character traits in place.As someone who's coached thousands of clients over the years, I can tell you without question character traits play a MASSIVE role in their success.Today, I'm going to share two specific character traits that have served me well in my fitness journey, and I want to share how I've developed those traits with you todayConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Patricia Ivory came to the United States from Brazil at 25 years old knowing no one and speaking no English.Yet she figured out a way to make a life in America happen.Patricia has overcome challenges her entire life, and the one thing that has helped her stay most centered is her fitness.In today's episode, she shares her amazing journey of conquering adversity to become a fit and strong woman.Connect with Patricia: Facebook: Patricia Ivory Instagram: @coachpatriciaivoryConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Do you feel like you have no time?Do you feel like you're always scrambling to find healthy options each week?If so, I lay out a simple plan in today's episode on how you can prep an entire week's worth of meals in 60 minutes.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Erin McDermott has a 6-pack at 52 years old, and she's even going through menopause!Erin is a pro natural bodybuilder, and she's been in the fitness industry for over 30 years.She's adopted a plant-based lifestyle to help her husband in his treatment of his cancer.In today's podcast episode Erin shares her secrets to staying in such great shape over 50.Click the link in my bio (@lukebriggsfitness) to listen to the episode!Connect with : Instagram: @the_ethical_nurseFacebook: Erin McDermottConnect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Everyone has the best intentions to follow a nutrition plan, and then BAM! You get invited to someone else's house. You go on vacation. You have a work dinner. You and your family want to go out for dinner on a Saturday night.And all of the sudden that seemingly perfect plan has been derailed. So today I want to walk through HOW to navigate social situations and stay on track with your nutrition when you're eating out or attending events.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
After overcoming an eating disorder growing up, @ashleybordenfitness made it her life's mission to help others not have to go through what she did.And through hard work and determination, she found herself impacting the lives of thousands of others, including a laundry list of celebrities such as Christina Aguilera, Ryan Gosling, Taio Cruz, Chaka Khan and more.Ashley also stays in great shape herself at 52 years old.In today's podcast episode, she shares her full story of how she became a force in the fitness industry and how she impacts the lives of others.Click the link in my bio (@lukebriggsfitness) to listen to the episode!Connect with Ashley Borden:Instagram: https: //instagram.com/ashleybordenfitness?igshid=NTc4MTIwNjQ2YQ==Web page: https://www.ashleyborden.com Connect with Luke Briggs:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Right now, I'm about 4 weeks out from a fitness photoshoot, and in today's episode, I walk you through a day in my life.I walk you through what my day looks like, what I eat, what workouts I'm doing and my overall habits.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Justin Gelband is a well-know fitness trainer who's worked with numerous A-list celebrities, including Taylor Swift, Leonardo DiCaprio, Anne Hathaway, Ryan Secrest, Candace Swanepoel (Swan-Eh-Pull), Miranda Kerr and Irina Shayk, along with a number of other well-known models.Justin was dubbed the “model whisperer” by Time Magazine, as he's built a following working with some of the world's most recognizable Victoria's Secret Angels and Sports Illustrated swimsuit models.In today's podcast episode, he shares his full story of how he became a force in the fitness industry and how he impacts the lives of others.Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
Your negative self-talk and words are KILLING your body transformation efforts! I'm going to go through 4 key things never to say if you want to completely transform not only your body, but also your mindset and avoid the endless cycle of self-sabotage. -- Connect with Luke:Join my FREE Facebook Group: Total Life Fitness CommunityInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: luke@lukebriggsfitness.com
© 2020-2025 Ivy Podcast Discovery LLC
