Beyond Fitness

→ Apply for a Live Fitness Audit | In this episode, Kade coaches Michael—a father of two with limited time and a home gym setup—through a full fitness audit to optimize his training, nutrition, and long-term strategy. Whether you're a busy parent or just want to train smarter from home, this episode will give you real-world takeaways you can apply right away.Topics covered include: → How to simplify your routine while still building muscle → Smarter splits for time-constrained lifters → What to focus on with home gym equipment → Making progress without bulking or cutting → How to prioritize fitness as a busy parent without guilt⏱️ Timestamps: 00:00 → Intro + How to Apply for a Live Fitness Audit 01:06 → Michael's Background, Training History & Goals 07:32 → Current Workout Routine Breakdown 13:20 → Priority Muscle Groups & Home Gym Equipment 16:52 → Nutrition Overview: Calories, Protein, and Simplicity 22:25 → Balancing Fitness with Fatherhood 27:30 → Kade's Recommendations: Smarter Split + Prioritization 33:55 → Efficiency Tools: Supersets, Myo-Reps, and Tracking 41:22 → Body Recomp Without Bulking or Cutting 47:15 → Final Tips & Equipment Upgrades→ Free Body Recomp Strategy Call→ Body Recomp Coaching→ FREE Body Recomp Guide→ Kade's InstagramThe Body Recomposition PodcastHelping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.→ Free Body Recomp Strategy Call → Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram

→ Apply for Body Recomp Coaching | If you've ever felt stuck between “too skinny” and “too soft,” this episode will help you build muscle, lose fat, and create a physique you're proud of. Kade dives deep into the biggest "skinny fat" mistakes and what to do instead, including:→ Why relying on the scale alone will keep you frustrated → How eating too little can backfire and cost you muscle → The real difference between high-rep “fat burning” workouts and effective training → Why cardio should not be your first move for fat loss → What realistic fat loss actually looks like—and why slow is better⏱️ Timestamps 00:00 → Intro: What Is the Skinny Fat Trap? 02:11 → Mistake #1: Focusing Only on the Scale 11:59 → Mistake #2: Eating Too Little 19:43 → Mistake #3: Training Too Light or Too Randomly 24:01 → Mistake #4: Overdoing Cardio 28:22 → Mistake #5: Unrealistic Expectations 33:01 → Bonus Tips: Steps, Maintenance Phases, & Health Markers 37:20 → Wrap-Up & Next Steps→ Apply for a Live Fitness Audit → Free Body Recomp Strategy Call→ Apply for Body Recomp Coaching→ FREE Body Recomp Guide→ Kade's InstagramThe Body Recomposition PodcastHelping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.→ Free Body Recomp Strategy Call → Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram

→ Apply for a Live Fitness Audit | In this brand new series, Kade sits down with real people to break down their goals, troubleshoot sticking points, and map out a clear plan to recomp—live on the podcast.In this episode, Navy Veteran Matt joins Kade for a raw, unfiltered coaching call where they dive deep into:  → The realistic timeline and strategy to drop 10% body fat → Whether to prioritize cardio, steps, or macros for sustainable fat loss → Common mistakes guys make when trying to eat healthy (but not seeing results) → How to optimize training for recomp with less volume and better recovery → Why fitness goes way beyond aesthetics—and how it can transform mental healthWhether you're on day 1 or restarting again, this episode will give you a real-world look at what it takes to build muscle, lose fat, and create lasting change.⏱️ Timestamps 00:00 → Intro: First-Ever Live Fitness Audit 03:12 → Matt's Goals: Recomping After the Military 08:31 → Short-Term Targets: Lose 15 lbs in 90 Days 13:04 → Motivation & Mindset: Why Now Is the Time 17:56 → What's Been Holding Him Back? 20:32 → Current Routine: Schedule, Training, Nutrition 26:53 → Protein, Calories & the Truth About Macros 34:36 → Reworking the Plan: Meal Prep > Extra Workouts 38:47 → Training Adjustments: Quality > Quantity 41:25 → Final Thoughts & Game PlanThe Body Recomposition Podcast Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.→ Free Body Recomp Strategy Call → Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram

→ 7-Day Transform Coaching Trial | In this episode, Kade is joined by Coach Dawson to break down how to choose and structure the right training plan. They share real client examples, common mistakes, and how to tailor your workouts to your schedule, recovery, and goals.Timestamps: 00:00 → Intro & Dawson's Favorite Training Split 02:50 → The Ideal 4-Day Split for Real-Life Results 06:30 → Why Cardio May Actually Help Your Muscle Gains 08:00 → Full Body Training with No Dedicated Leg Day? 12:30 → How We Program 3-Day Splits for Beginners & Busy People 18:00 → Sample 3-Day Split Breakdown (Push/Pull/Leg Bias) 21:30 → Dawson's Mom's Training Program (Yes, Seriously) 24:45 → Why You Don't Always Need to Start with Compound Lifts 29:00 → How We Program 4-Day Upper-Body Focused Splits 35:00 → Mechanical Drop Sets & Lengthened Overload Explained 41:00 → 5-Day Split Options & How to Organize the Week 46:00 → When to Program Side Delts & Why They're So Important 50:00 → Common Split Mistakes & How to Fix Them 54:00 → How the Transform Team Customizes 3- and 4-Day ProgramsThe Body Recomposition PodcastHelping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.→ Free Body Recomp Strategy Call → Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram

→ Apply for a Live Fitness Audit | In this solo episode, Kade breaks down one of the most common questions in fitness: “How many days a week should I train?” Whether you're just starting out or you've been lifting for years, the right training split can make or break your results. Kade walks you through:→ The pros and cons of training 2 to 6 days per week→ How to structure your split based on goals, recovery, and schedule→ Why most people overtrain or burn out—and how to avoid it→ Real-world client examples that show how to train smarter→ The one answer that applies to nearly every fitness question: “It depends”This episode is a must-listen if you're confused about your program or wondering how to maximize results with the time you have.⏱️ Timestamps00:00 → Intro: Choosing the Right Training Split 08:50 → Two-Day Training Splits: When Less is More 18:01 → Three-Day Splits: Great Results with Minimal Time 27:09 → Four-Day Splits: The Sweet Spot for Most Lifters 35:48 → Five-Day Splits: Smart Strategies for Recovery 44:54 → Six-Day Splits: When to Train (Almost) Every Day 53:30 → Real Client Example: Push/Pull Split Breakdown 1:01:35 → Final Thoughts: There's No Perfect Split 1:05:25 → Want to Be Coached on the Podcast? Apply HereThe Body Recomposition PodcastHelping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.→ Free Body Recomp Strategy Call → Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram

→ Apply for 1-1 Body Recomp Coaching | In this episode, Kade is joined by Coach Jake to break down how to get great results with minimal time in the gym or kitchen—perfect for those juggling work, family, and life. They cover:→ Minimalist training tactics – How to build muscle in just 2-3 short workouts per week → Sleep & recovery hacks – Why optimizing rest is the ultimate fitness hack → Stress management for busy people – How to manage fatigue, avoid burnout, and stay consistent → Training smarter, not harder – How to get more out of your workouts → Flexible dieting without tracking macros – Simple ways to hit your nutrition goals without obsessing over numbersThis episode is packed with practical, no-BS fitness advice to help you stay on track—even with a packed schedule.Timestamps:00:00 → Intro: Why You Don't Need Hours in the Gym 01:12 → Sleep & Recovery: The Secret to Better Gains 02:10 → What is Minimalist Training & Who is it For? 02:35 → How Jake Maintained Muscle with Less Gym Time 04:56 → The Minimum Effective Dose for Training 11:57 → Overtraining & How to Avoid It 20:47 → Managing Stress Like an Athlete 25:22 → Simple Sleep Hacks for Better Recovery 32:21 → Mindfulness & Intentional Relaxation 35:39 → How to Make Workouts More Efficient 45:37 → Time Management & Fitting Fitness into a Busy Life 51:04 → Eating for Results Without Tracking Macros 56:01 → Recap & Final TakeawaysThe Body Recomposition PodcastHelping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.→ Free Body Recomp Strategy Call → Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram

→ Free Coaching Trial | Unlock the keys to effective training, muscle growth, and sustainable body recomposition.→ Apply for 1-1 Body Recomp Coaching → FREE Body Recomp Transformation Guide→ Kade's InstagramEpisode Overview:In today's episode, we break down the essentials of training for body recomposition and muscle growth with Coach Dawson Blades. We'll cover:• Training Fundamentals: Consistency, effort, and progressive overload are important for building muscle.• Common Mistakes & Fixes: The biggest training errors that slow progress and how to correct them.• Optimizing Your Routine: How exercise selection, execution, and recovery impact long-term success.Coach Dawson shares his personal experiences and expert insights to help you train smarter and see real results!Timestamps:0:00 - Introduction to the Episode and Guest3:48 - Importance of Consistency in Training21:30 - Role of Effort and Tension in Muscle Growth25:15 - Progressive Overload and Its Significance32:45 - Training Volume and Frequency44:00 - Effective Exercise Selection59:30 - Execution Tips and Adjustments1:09:00 - Importance of Recovery and Rest1:19:45 - Wrap-up and Free Trial Offer for Transform CoachingThe Body Recomposition Podcast with Coach Dawson:A podcast designed to help YOU master fat loss and muscle growth, optimize your training and nutrition, and build a stronger, healthier body for life.→ Apply for 1-1 Body Recomp Coaching → FREE Body Recomp Transformation Guide→ Kade's Instagram

→ Apply for 1-1 Body Recomp Coaching | Transforming Your Fitness Mindset: Motivation, Discipline, Habits, and Goal Setting→ FREE Body Recomp Transformation Guide→ Kade's InstagramEpisode Overview:In today's episode, we're diving into the mindset side of fitness—something I don't talk about often but believe is at the core of everything. We'll explore key topics like:Motivation vs. Discipline: Why motivation isn't enough and how to turn healthy habits into non-negotiables.Goal Setting: Shifting your focus from achieving fitness goals to building a sustainable lifestyle.Exercise as a Gift, Not an Obligation: How to approach fitness with gratitude rather than guilt or frustration.I'll expand on some of my most resonated-with Instagram posts, sharing insights and practical advice that can help you view fitness in a whole new way.Timestamps:00:00 Intro to Today's Episode02:15 Why Mindset is More Than Just “Go Hard or Go Home”04:32 Motivation vs. Discipline: Treat Exercise Like Brushing Your Teeth15:47 Goal Setting: Why the Journey is the Goal23:10 Exercise as a Gift, Not a Fix29:55 Wrap-Up: The Role of Mindset in Building a Strong FoundationThe Body Recomposition Podcast:A podcast to help YOU recomp (lose fat and build muscle simultaneously), improve your health, discover new workout and diet tactics, and progress further in your fitness journey.→ Apply for 1-1 Body Recomp Coaching → FREE Body Recomp Transformation Guide→ Kade's Instagram

Book A Free Body Recomp Strategy Session | Navigating Plateaus, Recomp Strategies, Optimal Cardio for Fat Loss & More→ FREE Body Recomp Transformation Guide→ Apply for 1-1 Body Recomp Coaching→ Kade's InstagramIn this episode, we dive into a wide range of fitness topics, starting with personal updates and recent podcast milestones. We discuss how to overcome weight loss plateaus, timing calorie changes for optimum weight loss or muscle growth, and whether running or walking is better for fat loss. The episode also addresses how to recomp after making common dieting mistakes and whether to eat at maintenance or remain in a deficit for body recomposition. Join Kade and Coach Jake as they answer listener questions and share actionable advice for achieving your fitness goals.00:00 Welcome Back to the Podcast!00:53 Spotify Wrapped and Listener Stats02:59 Introducing Coach Jake and Today's Q&A03:17 Breaking Through Fat Loss Plateaus14:22 Adjusting Caloric Intake for Weight Loss and Muscle Growth21:44 Calculating Macros and Calories30:56 Cardio for Fat Loss: Running vs Walking31:55 Sustainability and Personal Preference in Cardio32:48 Balancing Cardio with Weightlifting34:19 The Role of Step Count in Fat Loss39:23 Recomping After a Low-Calorie, High-Cardio Diet49:38 Maintaining Muscle During Weight Loss54:08 Ideal Weight vs Ideal Body Composition58:47 Total Daily Energy Expenditure (TDEE) and Recomp01:00:34 Podcast Wrap-Up and Future PlansThe Body Recomposition Podcast | A podcast to help YOU recomp (lose fat and build muscle simultaneously), improve your health, discover new workout and diet tactics, and progress further in your fitness journey.

Apply for Coaching OR Get 2 Weeks FREE | If you want to build muscle and lose fat without spending endless hours in the gym, this episode is for you. Tune in to learn how to maximize your results in minimal time. Enjoy!→ Get Your FREE 77-Page Body Recomp Guide→ Book a FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (scroll to bottom of page)*This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

Apply for Coaching | Today's episode was recorded on The Dynamis Podcast with my good friend Tim Gurule. We talked all things training, nutrition, fat loss, muscle growth, and more. Enjoy the episode!Tim's Links: | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Events⁠⁠⁠⁠⁠⁠⁠⁠⁠→ FREE Body Recomp Transformation Guide→ FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (scroll to bottom of page)*This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

Apply for Coaching | In this episode, we're covering everything you need to know to fix 'skinny fat'. If you want to build muscle AND lose fat to get a more lean, muscular look, this episode is for you!→ FREE Body Recomp Transformation Guide→ FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (scroll to bottom of page)*This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

Apply for Coaching | This episode is all about enjoying vacation without sacrificing your fitness progress. We go over tips and strategies for managing weight gain, setting the right expectations, the importance of taking breaks from a strict routine, and practical advice to continue making fat loss / muscle growth progress while traveling. Enjoy the episode!→ FREE Body Recomp Transformation Guide→ FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (scroll to bottom of page)*This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

Apply for Coaching | In this episode, we tackle 10 common lifting myths that many people (including myself) have believed at some point. From the effectiveness of high reps vs low reps, the importance of soreness, the necessity of specific exercises, to the role of cardio in muscle growth—we're covering a lot in this episode. Tune in to learn the truth and how to optimize your lifting routine!→ FREE Body Recomp Transformation Guide→ FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (scroll to bottom of page)*This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

Apply for Coaching | In this episode, we're talking about mini cuts (aggressive, short-term fat loss phases). Kade shares personal insights from his own mini cut experiences, covering the fundamentals of what mini cuts are, who they are suitable for, and their intended purpose. Tune in to learn about the importance of planning, the ideal duration for a mini cut, effective tactics for managing hunger and maintaining muscle, and much more. Enjoy the episode!→ FREE Body Recomp Transformation Guide→ FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (scroll to bottom of page)*This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In this Q&A episode, Kade answers questions from listeners covering topics such as: Average rates of muscle gain, the best time of day to workout, how women should train vs men, training for endurance and muscle growth, what age muscle growth declines, how to warm up in the gym, how much cardio to do, and more. Enjoy!- Apply for 1-1 coaching:Apply Now- FREE Body Recomp Transformation Guide:Download Now- FREE 15 min Strategy Call with Kade:Book Here- Kade's Instagram:Message/Follow Kade Leave us a rating & review here :) *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In part 2 of The Complete Guide to Body Recomposition, Kade provides a comprehensive overview of body recomposition, focusing on nutrition, sleep, stress management, supplements, and activity levels. He explains how to set your calories and macros, how to adjust your nutrition as your body changes, the different components of metabolism and how to "boost" your metabolism for easier fat loss, along with supplements like protein powder, creatine, caffeine, and more. Tune in to learn everything you need to know to lose fat, build muscle, and recomp your body!- Apply for 1-1 coaching:Apply Now- FREE Body Recomp Transformation Guide:Download Now- FREE 15 min Strategy Call with Kade:Book Here- Kade's Instagram:Message/Follow Kade Leave us a rating & review here :) *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

Episode 100!! In this episode, coach Kade dives into the topic of body recomposition. He explains that it is possible to build muscle and lose fat simultaneously, and outlines the four types of body recomposition. Kade covers everything you need to know about training for body recomp, including volume, intensity, exercise selection, and more. Stay tuned for part two, where we'll cover nutrition, supplements, and lifestyle factors for losing fat while building muscle!- Apply for 1-1 coaching:Apply Now- FREE Body Recomp Transformation Guide:Download Now- FREE 15 min Strategy Call with Kade:Book Here- Kade's Instagram:Message/Follow Kade Leave us a rating & review here :) *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In this episode, Kade delves into the topic of weird but effective diet hacks aimed at those striving to manage their calorie intake and conquer hunger pains during a diet. With personal anecdotes and scientific backing, Kade presents several intriguing tactics designed to aid in achieving a leaner physique through thoughtful consumption habits.Key Takeaways:•Use smaller and high-contrast colored plates to unconsciously reduce the food you serve and consume, aiding in lower calorie intake.•Slow down your eating pace by putting utensils down between bites and using chopsticks for unfamiliarity—this gives your brain time to register fullness.•Brush your teeth after dinner to discourage additional snacking and reduce the likelihood of nighttime calorie overindulgence.•Be emotionally present with your meals; avoid distractions like TV or your phone to better regulate portion sizes and enhance meal satisfaction.•Having a large, low-calorie salad once a day can significantly help satisfy hunger due to a high volume of food with a low-calorie count.Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening! *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In this Q&A episode, Kade covers a range of topics including calculating maintenance calories, the benefits and considerations of mini cuts, how often to change your workout routine, and the optimal sources of protein. He provides practical advice and tips for each topic, emphasizing the importance of individualization and consistency. Whether you're looking to lose fat, build muscle, or improve overall health, this episode offers valuable insights to help you achieve your goals. Key Takeaways:•Calculating maintenance calories is not about finding a fixed number; it's about establishing a range and adjusting based on weight trends and activity levels.•Mini cuts can be useful for increasing appetite or reducing body fat percentage but should lead to a period of muscle gain; they are intense and short-term.•Altering workout routines doesn't require a complete overhaul each cycle; focus on progressing with current exercises, especially compounds, until performance plateaus or boredom strikes.•Protein quality is key, with a preference for animal-based sources and certain plant combinations for amino acid completeness.Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening! *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In part two of "40 Things I Wish I Knew Before Getting in Shape", Kade emphasizes the importance of taking progress photos, finding support, and avoiding aggressive dieting. Kade debunks myths about carbs and supplements, encourages prioritizing sleep, and reminds listeners to be patient with the process. He concludes by empowering listeners to believe in themselves and their ability to achieve their fitness goals. This episode provides practical advice and motivation for anyone looking to improve their health and fitness.Key Takeaways:Progress Photos: The importance of documenting physical changes to motivate and provide tangible evidence of your fitness journey.Support System: How having like-minded individuals or a coach can enhance one's commitment and consistency in fitness.Calorie Deficit: Understanding that any effective diet works on the principle of creating a calorie deficit.Quality of Food: Highlighting that the nutritional quality of food matters as much as the caloric content for overall health and satiety.Patience in Progress: The value of patience and persistence in achieving fitness goals, as real change takes time.Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening! *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In this episode, Kade shares 20 things he wishes he knew before getting in shape. From the importance of nutrition to the role of muscle growth and the misconceptions about ab exercises, Kade provides helpful insights for anyone looking to make progress in their fitness journey. He emphasizes the significance of consistency, tracking progress, and finding balance in workouts and nutrition. Whether you're a fitness enthusiast or just starting out, these tips will help you achieve your goals. Stay tuned for part two!Key Takeaways:•Exercise can be effective even at 3-4 days a week with structured, intentional workouts.•A balanced approach to nutrition, with 80% to 90% whole foods, is crucial for best fitness progress.•Focusing on muscle growth can be more beneficial than an excessive emphasis on fat loss.•Tracking daily steps and incorporating regular walking can significantly contribute to fat loss.•Consistent self-monitoring through daily weigh-ins, progress photos, and gym performance tracking is crucial for recognizing and sustaining fitness progress.Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening! *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

Learn the ten most common mistakes people make when tracking calories and macros in this episode. Kade reviews the importance of accurate tracking, including condiments and oils, and the need to track consistently, even on weekends. He emphasizes the benefits of weighing food in grams and tracking as you go throughout the day. Kade also discusses the importance of not obsessing over hitting exact numbers and the need to track accurately when eating out. Finally, he reminds listeners to focus on food quality, not just quantity. Improve your tracking skills and see better progress with these tips.Key Takeaways:•Tracking nutrition is a powerful tool not just for dieting, but for learning about individual eating habits and nutrition basics.•Accuracy in logging food intake, including "sneaky calories" from condiments and oils, significantly affects the effectiveness of tracking.•Tracking as you eat, rather than at the end of the day, helps ensure better accuracy and avoids forgotten items.•It's practical to track foods once they're cooked and to use a range for macro and calorie goals to avoid unnecessary stress.•While numbers are crucial, food quality should not be disregarded as it imparts significant effects on health and satiety.Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening! *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In this episode, Kade shares his strategies for hitting your daily protein target. He emphasizes the importance of protein for muscle growth, fat loss, and overall health. Kade provides five steps to ensure you meet your protein goals, including setting a daily protein target, determining protein targets per meal, batch cooking protein, keeping convenient protein snacks on hand, and supplementing with protein as needed. Key Takeaways:Protein is essential for muscle growth, fat loss, and overall health.Set a daily protein target based on your body weight, aiming for 0.8 to 1.2 grams per pound.Divide your daily protein target by the number of meals you have to determine protein targets per meal.Batch cook protein to have it readily available throughout the week.Keep convenient protein snacks on hand for when you run out of prepared protein sources.Supplement with protein as needed, using whey, casein, or plant-based protein sources. Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening! *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In today's episode, Kade shares his five-step guide to improving your health and fitness in 2024. He emphasizes the importance of calorie control, food quality, protein intake, exercise, and sleep. By focusing on these key areas, individuals can make significant progress in their fitness journey and achieve their desired outcomes. Key Takeaways:Calorie control is essential for changing body composition and overall nutrition. Tracking calories can provide valuable insights into eating habits and help individuals make informed choices.Prioritizing food quality by consuming mostly single ingredient, minimally processed foods can provide essential nutrients and regulate appetite.Protein intake is crucial for building muscle, controlling appetite, and changing body composition. Aim for at least 0.8 grams per pound of body weight per day.Exercise, particularly resistance training, is highly beneficial for building muscle, increasing bone density, and improving overall health. Aim for three to five days of exercise per week.Sleep is often overlooked but plays a significant role in body composition and overall well-being. Aim for at least seven hours of sleep per night. Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening! *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In this Q&A episode, Kade answers questions from his Instagram followers about various fitness topics. He discusses how to build big arms, the impact of different types of calories on weight, what makes a good protein powder, and mindset traits for someone new on a fitness journey. He emphasizes the importance of patience, consistency, and setting realistic goals. Kade also highlights the value of staying positive, being flexible, and practicing gratitude throughout the fitness journey.Key Takeaways:Building muscle in the arms requires focusing on muscle growth rather than fat loss and training arms with higher frequency and volume.The type of calories consumed, such as protein versus sugar, can affect weight gain and loss due to differences in digestion, appetite control, and nutritional value.When choosing a protein powder, consider the company's reputation, the source of protein (whey isolate, concentrate, casein, or plant-based), protein content, and third-party testing.Mindset traits for a successful fitness journey include patience, focusing on consistency rather than perfection, setting realistic goals, staying positive, being flexible, and practicing gratitude. Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening! *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

In today's episode, Kade discusses the different routes for body recomposition which involves increasing muscle mass and decreasing body fat percentage. He categorizes recomposition into three main types: traditional recomp, muscle gain-focused recomp and long-term recomp.  Key Takeaways:Body recomposition involves increasing muscle mass and decreasing body fat percentage.Traditional recomp can be divided into maintenance recomp and fat loss-focused recomp.Muscle gain-focused recomp is suitable for individuals with low muscle mass but not overweight.Long-term recomp involves alternating phases of fat loss and muscle growth.Individual goals, body fat percentage, and training history should be considered when choosing a recomposition approach. Quotes:"Body recomposition is the process of increasing muscle mass and decreasing body fat percentage.""The traditional recomp can be divided into maintenance recomp and fat loss-focused recomp.""Muscle gain-focused recomp is best for individuals with low muscle mass but not overweight.""Long-term recomp involves alternating phases of fat loss and muscle growth.""Consider your goals, body fat percentage, and training history when choosing a recomposition approach."  Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening!

Can you get more out of doing less? In this episode, we're going to quickly discuss one of the biggest things that holds people back from making a long-term change - trying to do too much. Enjoy this new episode of 5 Minute Fitness Tips!    Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening!

Most people can successfully lose weight... The hard part is maintaining that weight loss afterwards. So today we're discussing 5 things you should prioritize during and after losing weight to make sure the weight loss lasts for good. Hope it helps!   Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening!

Today we're digging into how to set up your nutrition for muscle growth. A few things we'll cover in this episode:  • How to set your calorie target  • How much protein you should eat  • How much fat you should eat  • How many carbs you should eat  • How to adjust your nutrition over timePlus a lot more! Enjoy!  Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening!

In this episode, we're doing a deep dive into training for muscle growth. After listening, you'll know exactly how to set up your own workout plan for the best muscle growth. We're going to cover topics such as: • How to pick the right training split • How to choose the best exercises • How many sets you should do • How many reps you should do • How to progressively overloadAnd a lot more! Enjoy the show! Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening!

This is a challenging time of year to balance the holidays and our fitness journeys, but luckily there is a lot we can do to continue making progress towards our fitness goals while still enjoying the holiday season! Today, we're going to cover topics such as:•Understanding Weight Gain & The Holidays•Determining Your Goal•Exercise Tips & Tactics During The Holidays•Nutrition Tips & Tactics During The Holidays•And a lot more! Leave us a rating & review here :)  - Message Me "TRAINING" for the full training:  Message Me Here - Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening!

Aaron Straker is joining me on the podcast today. Aaron is a fellow coach in the fitness industry, and we dive into topics such as: -Aaron's background and what got him into fitness-When you should switch from a basic to a more "optimal" approach with your training & nutrition-Who should focus on body recomposition vs bulking/cutting-Our approaches to fixing "skinny fat"...plus a lot more. Enjoy! Leave us a rating & review here :) - Aaron's Instagram & Podcast:Instagram | Podcast- Apply for 1-1 Coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow KadeThanks for listening!

Don't know if you should bulk, cut, or recomp? Well, you're not alone my friend. This is one of the most common questions I get as a fitness coach, so today we're going to review exactly how to determine if you should focus on fat loss, muscle growth, or both (body recomposition). Hope you enjoy it!  Leave us a rating & review here :)  - Body Fat % Examples (Instagram Post): Watch Here - Apply for 1-1 coaching:Apply Now - FREE 15 min Strategy Call with Kade:Book Here - FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow KadeThanks for listening!

This is part 2 to our latest Q&A. In this episode, Jake and I discuss how to set your calories and macros for best muscle growth / fat loss, some of our go-to protein snacks, how much sleep you actually need, how to improve your sleep, and a lot more. Enjoy!Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 30 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Our Instagrams:Kade | Jake- Jake's Newsletter:Join Here- Email Kade with any questions:howellfitco@gmail.comThanks for listening!

Today I'm joined by a very special guest, Jake Parker. Jake is a client success coach here at Beyond Fitness, as well as a stand-up comedian, avid golfer, and just a great all-around dude. We're discussing questions you guys asked us on Instagram during our recent Q&A. We're talking about topics ranging from balancing your nutrition and workouts when traveling, how long your workouts should be, how to lose fat and build muscle without tracking your calories or macros, and a lot more! Enjoy!Please leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 30 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Our Instagrams:Kade | Jake- Jake's Newsletter:Join Here- Email Kade with any questions:howellfitco@gmail.comThanks for listening!

Today we're talking about my top exercises for muscle growth for each individual muscle group. We'll chat about why these are my favorite exercises and how you can apply this information to find the best exercises for YOU to build muscle. Enjoy the show!If this podcast has helped you, please leave us a rating & review here :) - Exercise Examples (Instagram Post):https://www.instagram.com/p/CvkcZy_gep6/- Apply for 1-1 coaching:Apply Now- FREE 30 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- More Free Content on Instagram:Message Kade- Email Kade with any questions:howellfitco@gmail.comThanks for listening!

In this episode, we're going over 5  reasons you might not look like you workout. If you ever feel like you're working hard but not seeing the results you'd like, this episode is for you. We'll review what might be holding you back, why it could be holding you back, and what to change to see better progress. Hope it helps!If this podcast has helped you, please leave us a rating & review here :) - Apply for 1-1 coaching:Apply Now- FREE 30 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- More Free Content on Instagram:Message Kade- Email Kade with any questions:howellfitco@gmail.comThanks for listening!

In today's episode, we're reviewing 5 of the most important things you should be doing in your fitness journey. If you want to have a fun and successful fitness journey, make these 5 things a priority!If this podcast has helped you, please leave us a rating & review here :) - Apply for 1-1 coaching:Apply Now- Book a FREE 30 min Strategy Call with Kade:Book Here- Download Kade's FREE Body Recomp Transformation Guide:Download Now- Follow Kade on Instagram:Message Kade- Email Kade with any questions:howellfitco@gmail.comThanks for listening!

In this episode, we're talking all about reverse dieting, how much you can increase your metabolism, and what you should do after a fat loss phase. Can you really reverse diet your way to eating 5,000 calories a day without gaining weight? Should you do a traditional reverse diet after a fat loss phase? What's the best approach to transitioning from fat loss to a building or maintenance phase? Tune in to get the answers to all of these questions and more! Enjoy the show!If this podcast has helped you, please leave us a rating & review here :) - Apply for 1-1 coaching:Apply Now- Book a FREE 30 min Strategy Call with Kade:Book Here- Download Kade's FREE Body Recomp Transformation Guide:Download Now- Follow Kade on Instagram:Message Kade- Email Kade with any questions:howellfitco@gmail.comThanks for listening!

In this episode, I'm joined by the one and only Jordan Syatt. Jordan is one of the most well-known people in the fitness industry (he was Gary Vee's personal trainer for years... yeah, he's THAT known). He's also an elite powerlifter, author, and new(ish) father.We discuss topics ranging from how he balances fitness, parenting, and work, as well as sustainable weight loss, building a healthy relationship with food, kids nutrition, and more!Enjoy the episode! If you do, it would really help me if you leave a rating / review here :) - Follow Jordan on Instagram:Follow Jordan- Apply for 1-1 coaching:Apply Now- Book a FREE 30 min Strategy Call with me:Book Here- Download your FREE Body Recomp Transformation Guide:Download Now- Follow me on Instagram:Message Me- Email me with any questions:howellfitco@gmail.comThanks for listening!

In this episode, Jake and I discuss the lesser talked about negatives (along with a couple positives) of getting photoshoot lean. Hope you enjoyed the episode! If you did, leave a rating / review here. -Book a FREE Game Plan Call:Book Here- Apply for 1-on-1 coaching with us:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow us on Instagram:Follow Kade and Jake- Email us with any questions:howellfitco@gmail.com / jrparker95@gmail.com - Jake's newsletter:Subscribe here One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit and @jakeparker.fit Thanks for listening!

In this 2 part episode, we take a deep dive into everything you need to know about creatine (a popular supplement for muscle growth and strength): What exactly is creatine? What are the benefits of creatine? What type of creatine should you take?How much creatine should you take?What's the best way to take creatine?Does creatine timing matter?Does creatine cause hair loss?Does creatine cause kidney damage?Does creatine dehydrate you?And more creatine misconceptions + tips!Hope you enjoyed the episode! If you did, leave a rating / review here  -Book a FREE Game Plan Call:Book Here- Apply for 1-on-1 coaching with us:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow me on Instagram:Follow Kade - Email us with any questions:howellfitco@gmail.com  One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit. Thanks for listening!

In this episode, I'm joined by the newest team member of Beyond Fitness, Jake Parker. After introducing Jake and chatting about his story, we dig into some of the most helpful things we've learned and used during our recent photoshoot prep together. Enjoy the episode!Hope you enjoyed the episode! If you did, leave a rating / review here  -Book a FREE Game Plan Call:Book Here- Apply for 1-on-1 coaching:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow us on Instagram:Follow Kade and Jake- Email us with any questions:howellfitco@gmail.com / jrparker95@gmail.com - Jake's newsletter:Subscribe here One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit. Thanks for listening!

In this episode, I'm joined by the newest team member of Beyond Fitness, Jake Parker. After introducing Jake and chatting about his story, we dig into some of the most helpful things we've learned and used during our recent photoshoot prep together.  Enjoy the episode! Hope you enjoyed the episode! If you did, leave a rating / review here  -Book a FREE Game Plan Call:Book Here- Apply for 1-on-1 coaching:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow us on Instagram:Follow Kade and Jake- Email us with any questions:howellfitco@gmail.com / jrparker95@gmail.com - Jake's newsletter:Subscribe here One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit. Thanks for listening!

Hope you enjoyed the episode! If you did, leave a rating / review here  -Book a FREE Game Plan Call with Kade:Book Here- Apply for 1-on-1 coaching with us:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow us on Instagram:Follow Here- Email us with any questions:howellfitco@gmail.com One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit. Thanks for listening!

Hope you enjoyed the episode! If you did, leave a rating / review here  -Book a FREE Game Plan Call with Kade:Book Here- Apply for 1-on-1 coaching with us:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow us on Instagram:Follow Here- Email us with any questions:howellfitco@gmail.com One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit. Thanks for listening! 

Hope you enjoyed the episode! If you did, leave a rating / review here  Chris's Instagram & Website:@christopher.barakat https://www.schoolofgainz.com/-Book a FREE Game Plan Call with Kade:Book Here- Apply for 1-on-1 coaching with us:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow us on Instagram:Follow Here- Email us with any questions:howellfitco@gmail.com One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit. Thanks for listening!

Hope you enjoyed the episode! If you did, leave a rating / review here  -Book a FREE Strategy Call with Kade:Book Here- Apply for 1-on-1 coaching with us:Apply Now- Download your free nutrition guide & cookbook:Download Now- Message Kade on Instagram:Message Kade Here- Email us with any questions:howellfitco@gmail.comThanks for listening!

Hope you enjoyed the episode! If you did, leave a rating / review here -Brandon's IG & Website:@brandondacruz_https://www.brandondacruzfit.com/-Book a FREE Strategy Call with Kade:Book Here- Apply for 1-on-1 coaching with us:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow us on Instagram:Follow Here- Email us with any questions:howellfitco@gmail.com One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit. Thanks for listening! 

Hope you enjoyed the episode! If you did, leave a rating / review here  -Book a FREE Strategy Call with Kade:Book Here- Apply for 1-on-1 coaching with us:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow us on Instagram:Follow Here- Email us with any questions:howellfitco@gmail.com One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit. Thanks for listening!