Brandon Rynka is a strength and endurance adventure athlete, speaker and writer. This podcast focuses on self-optimization, fulfillment and health and wellness insights and philosophies from leading health practitioners and experts in a variety of fields
Intro: Excuse Maker (3:40) Not using your home gym (9:30) Doesn't prioritize one's health (12:51) Person with poor movement mechanics, bad form, lots of imbalances/nagging issues (20:42)
The under-consumption of protein is a BIG problem in our society, leading to poor health, rising obesity numbers, and many avoidable issues (00:30) Eat breakfast (12:18) Protein shakes (20:00) Eat more frequent, smaller meals (24:18) Prioritize protein (27:22) Strength train: follow a progressive resistance training program (31:16)
Simon's athletic and fitness background (1:28) Carving a path outside of "fatloss" coaching (6:22) How to navigate the fitness space and discover credible coaches worth listening to (11:13) Importance of training to become more explosive (13:27) Top priorities for developing strength in the youth and those new to training (19:03) Common missing training links that most people neglect ... but shouldn't (22:50) Simon's go-to mental hack to help increase the general populations passion/acceptance of health and fitness (26:22) The mindset of Simon, to stay healthy and fit (31:50) Educational resources that Simon has created to help his audience (33:07)
Introduction - The importance of daily rituals Exercise (4:25) Eat .8 g of protein per lb. of BW min/day (9:50) Get outside (14:58) Read (19:25) Learn about health and fitness (26:20) Nurture my passion/calling in life (33:30) Eat whole foods 80-95% of the time (37:08)
On this episode we do a deep dive into the what, why and how of "phasing" your workouts. I start off the episode explaining what phasing your workouts can look like and throughout the episode share insight into the importance of approaching your training in this intelligent manner. For quality results, less set backs and a healthier body, phasing your workouts is essential! Give this episode a listen and here the exact reasons why. The BR365 Strength Lab, opening August 1st, applies workout phases to our yearly schedule, to give you the most effective group training on the market. Result driven, pain-free performance.
Why doing too much too soon is a failing strategy for so many (0:00) Reframing what success means (3:30) Examples of starting small and how to collect small consistent wins (9:55) The overlooked psychological effect of constantly failing at your goals/not doing what you say you're going to do (25:20)
Why I believe the BR365 Strength Lab needed to be opened Why most gyms & training studios don't produce good long-term results and leave most people wanting better results. Problems that most gyms/classes and exercise modalities don't solve for its members/community (2:30) There's a HUGE missing link between what people THINK they want, and what they actually need for their goals, health and quality of life (12:35) Providing a solution to a problem (15:55) I'm not selling sexy or quick fixes (18:30)
Being a mindful consumer, know what gym's truly offer; what to expect from the type of training you're doing. Detailed outline of the classes we offer (9:04) Membership types, and which membership might be best for YOU (your goals, experience, life-style) (19:33) Important things to consider (27:21) Knowing how to workout properly is essential to improved quality of life...most don't know how to (30:45) Is your future self going to thank you for the training you're doing today? (34:35) Your style of training routine should fit into your life-style, not the other way around (43:05) SFR Games Presented by BR365 Strength Lab, tease (45:08) Seasonal programming that I forgot to go over: Foundational sessions are broken into either lower body focus, upper body focus or full-body focus, depending on the season of training. Foundational strength sessions follow a periodized, phased approach to strength training, with specific seasonal targets. Winter is the time to build raw strength and support muscle growth, while also improving over-all fitness levels. Spring is where we will continue the process of hypertrophy and achieve strength gains in a more dynamic fashion. Summer is structured around sculpting and building lean muscle mass, while supporting a more fat burning approach to strength training, with the use of higher intensity, more unique strength training methods. Fall is where we begin to transition back into peak power, performance and strength gains. All seasonal approaches will continuously support the BR365 Strength Labs mission, which is to help our clients become Strong, Fit & Resilient.
The client/trainer relationship, responsibility to one another Self-discipline (11:04) Trust (16:16) Self-awareness + personal accountability (24:23) Long term focus (30:03) Self-educating (39:04)
On this episode I discuss the benefits and importance of result based training, and why this training approach is the true answer to solving many of the health issues society is currently experiencing , ranging from obesity, weight management, mental health issues, exercise inconsistency, chronic pain, hormone issues, low levels of testosterone and a diminished quality of life. I also highlight what result driven training looks like, and provide examples of how training outside this scope can lead to long term issues, weight issues and get in the way of a consistent health and fitness practice.
Podcast Intro (00:30) Books (2:36) Failures (12:20) Experiences (23:16) Connections (33:50)
Understanding how powerful and influential who you interact with truly is Mentor (3:46) Supportive Partner (9:02) Coach (periodic) (15:55) Friends/people who are genuinely happy for you (22:22) Balanced person (27:14)
Importance of hiring, working with a good trainer. Understanding value. Elite trainers (5:28) Mediocre trainers (18:22) Bad trainers (27:49)
The benefits you can see from making these 3 simple adjustments (0:00) Mistake #1 (2:47) Mistake #2 (15:32) Mistake #3 (26:34)
Understanding the science and art of weight training and the importance of rep ranges Strength (4:47) Hypertrophy (9:48) Strength endurance (13:53) Fat Loss (16:22) Blended undulated training (20:18) Performance (25:20) SFR Online Training Programs - https://payhip.com/BrandonRynka365
The Importance of holding onto muscle. How the typical, advertised approach to losing weight is failing 90% ... Stop doing this. Training sessions: Adaptation > calorie burn Example of how losing weight can actually still lead to a higher body fat percentage.
My personal experience behind human development, and personal leadership (00:55) Feed your mind daily (4:15) Nurture your health and body daily (13:07) Schedule and structure your days (23:34)
On this episode of the 'Fear Being Average' podcast I talk about the over-correction of "acceptance/woke culture" and how it's doing far more harm than good. This short-cited, irresponsible message is not only neglecting basic human psychology, but aiding in the rise of mental health issues and a growing number of obese individuals, most notably, our young. Is there a way to accept who you currently are while pursuing a life that nurtures basic fundamental necessities like love and happiness in an authentic way? Yes there is. I shed light on how we can balance this, and live much longer, healthier lives full of genuine fulfillment, self-confidence and true practical acceptance. Practical acceptance teaches us to address our short-comings in a positive, healthy, pro-active manner, rather than lazily teaching us to run and hide from what makes us feel bad or sad. Empowering Action and the pursuit of self-growth and human optimization is what true self love and self-acceptance should look like.
The staying in shape struggle (00:58) The elimination method works for any diet...for a short period of time (2:22) Calories in vs calories out (4:25) Why fitness businesses rely on challenges, and why this is a telling sign of an inadequate approach to body adaptation (5:34) You should see consistent adaptation (body development) throughout the year, WITHOUT the need of challenges (6:58) The 4 main ways your body burns calories throughout the day: ENERGY OUTPUT = TDEE (Total Daily Energy Expenditure) (9:17) Building your body up to become a more efficient calorie burning machine (16:50) How eating low puts you in a nutrient deficiency and how this affects your health and body (23:55) What it takes to lose a 1lb of fat when you eat low and have a low BMR based on not training in a way to build or support lean muscle (27:28) Why we need to improve your metabolic function through eating more and supporting the growth of lean muscle (29:50) Getting past the fear and misconception of eating more food is going to hinder results (35:09) Going on the offense of looking and feeling better (40:25) Consistent calorie deficit and its stress effects. The necessary building blocks for growth (42:13) https://payhip.com/BrandonRynka365 ^ Products & Services
Why I created the SFR (Strong. Fit. Resilient) Training System (0:00) SFR Explained (2:30) Training is result driven...different than exercise (5:00) SFR Programs explained (8:00) How each Program Compliments each other, importance of following a structured phased program (16:00) Adaptation focused training / Group coaching benefit (19:45) The benefits & value of following a well written training plan designed by a coach (20:55) Avatar examples - What Program to choose (22:34) Why most people aren't seeing the results they want. How the SFR Training System will help rectify this (29:18)
Intro portion Navigating life as a new father (4:45) Gareth's start in fitness (12:08) The biggest issues revolving around online coaching currently + the best qualities of the online fitness industry presently (18:57) "Ultimate Abs" Book, how'd it come to be? (30:00) The 2 biggest things people are doing wrong who want to build their abs, according to Gareth (36:35) Cake connoisseur - best practices to living a balanced nutritional life-style (42:30)
On this episode I highlight the differences between exercise and training, as well as discuss the value of each. https://brandonrynka365.com/product/monthly-plan/ - If you're looking for a training plan, check out the SFR System
Introduction (0:00) Detailed Benefits: Full Body Workout (6:50) Great Form of Conditioning (10:12) Dynamic/fun/versatile (14:34) Adaptability to all ages/experience levels (18:20) Build Muscle + Burn Body Fat (21:46) Work Capacity (24:35) Work around injuries/pains (30:25)
Entitlement and blind self-acceptance is causing our demise Covid-19 highlighted people who weren't ready for a challenge. Military confirms we're far weaker than ever before. Obesity epidemic Adele dramatic fat loss and health turn around - "She looks better" is not false. Mental health crisis Lack of movement is slowly killing us (mentally and physically) Self-improvement and personal betterment doesn't mean we don't love ourselves. Reframing how we approach/view self-development. We need to become tougher Stop getting offended so easily - You're screwing yourself over. If you don't like something, "Change the channel". Virtue signaling is a way to distract people from actually improving their life (busy productive people don't do this) Challenging yourself is empowering. When you feel better, you do better for others - you create greater impact outside yourself.
Understanding the value of 3 day full body. Result Driven Routine (:30) What does 3 day full body look like? (3:51) Science backed research on increased body part training frequency (6:02) Recuperating the CNS (Central Nervous System) - Optimal recovery. Muscle Protein Synthesis Response (13:17) The unpredictability of life (18:00) Creates a more well-balanced, adjusted training routine (24:00) Less beatdown of 1 body part (26:48) Lots of training variety per session - more engaging/exciting for the mass population (29:47)
Kick-ass New Intro (0:00) Group challenges are failing you (:30) Mass goals (7:45) Takes you away from listening to your body (11:42) Often very extreme/unrealistic (15:05) Short lived, quick result driven. Creates poor relationship with exercise & health (24:57) Terrible exit strategy (28:24) Injuries/pains/adrenal fatigue (HPA axis dysfunction) (32:51)
Why it's so important to add lean muscle mass (1:26) The effects of sarcopenia (3:22) Maximizing muscle gain/muscle loss prevention (8:58) Boosting testosterone (14:44) Progressive Resistance Training - Explanation (17:34) Protein Power (21:58) Power training (24:38) Lifestyle structure for slowing down age related muscle loss (27:45) https://brandonrynka365.com/product/monthly-plan/ - SFR Training Program details
Topics covered: Understanding how a muscle grows. Importance of sending the right "muscle building" signal. "2 in the tank" Principle Understanding RPE Progressive overload explained "Ramping up" your sets Benefits of failure training with an experienced lifter, once in a while Expected appetite response
Intro: The importance of a good nutrition coach. Understanding this process better. (1:35) No Meal Plans (16:36) Behavior focused (20:48) Open communication (25:29) Individualized adjustments/planning for your goals (28:29) Not fast-forwarding the process, just because (i.e. skipping phases) (33:29) Health first approach (39:07) Long term success minded (44:23)
Intro: Why the advice of "just avoid that" is doing more harm than good. Exercise 1 (8:10) Exercise 2 (17:15) Exercise 3 (22:55) Exercise 4 (27:00) Exercise 5 (32:03) Exercise 6 (37:00) Exercise 7 (41:45)
Why muscle is so important. Boosting your health span (1:28) Have the proper mindset (14:04) Periodization/program phasing (22:46) Progressive overload (27:48) Eating more protein/increasing clean calories (38:26) Optimizing recovery (45:30) Stay consistent (50:55) https://brandonrynka365.com/product/monthly-plan/ - SFR (Strong. Fit. Resilient) Training Program - Month-month or 12 month option @brandonrynka365 - Instragram
Intro: The importance of eating more clean calories and giving your body the nutrients it needs to thrive (recover faster, build strong bones, ligaments, joints, have healthy skin/hair & gut, improved energy, mood and hormonal profile). Post-workout ready (8:53) Include more "quality" oils in your diet (15:04) Don't skip breakfast or meals (27:28) Be prepared (33:11) Creatine a routine (have a rough understanding of your numbers) (39:19) Check out brandonrynka365.com for access to free blog resources (info on training, health and life style optimization) along with other tools to maximize your training and become a stronger, fitter more resilient version of yourself. SFR 12 Month Program (month to month or annual payment) available online as well. This is your one stop shop for great programming and group coaching ALL YEAR LONG! And there's more, want more accountability and quality no-nonsense, no BS fitness and health advice? With access to the BR365 Strength Squad community you will get daily insight and engagement from a host of health and fitness professionals to help you make better decisions and no longer deal with poor fitness advice from coaches that don't know what the hell they're talking about.
Intro: How strength training is more complex and detailed than just "exercising" and how doing it the right way has greater effects than you may initially realize (1:35) Isometrics (10:16) Carries (17:08) Sled work (25:20) Band work (32:01) Mobility work (36:23) Body weight training (41:49)
Navigating the health and fitness space intelligently (1:23) Follow a plan (6:28) Resistance train/Build a base of strength (10:00) Start slow(er) rather than too fast (19:05) View your fitness journey as a life-style (26:38) Share your goal/desire with family & friends - create a support network (35:10) Have some form of external accountability (41:06) Don't chase "the sweat", massive calorie restriction or "exercise calorie burn" (46:54)
On this episode of the Fear Being Average podcast, I share insight into the value of following a proven, well programmed training plan. I look at the differences between a non-structured approach to working out compared to a well thought-out approach. I also share insight into the characteristics of a "result driven" training plan vs exercising for fun. Other topics discussed: How to create a life long approach to fitness The biological adaptation process that occurs with working out Stories and case studies highlighting physiological adaptations Why so many people fall in and out of working out The shocking percentage of failed "fitness journeys" How we can adjust our expectations and focuses to reframe the all too common "quick results > long term fitness and health success"
On this episode I chat with resiliency expert, corporate and youth speaker, and Author of ‘Rise Above' & ‘The Rise Journal' Kwesi Millington. Kwesi was a former Police officer who was wrongly acquitted and imprisoned for 2 and a half years. Kwesi used the power of resiliency to make the best out of the unjust situation to not only help himself but to educate and inspire others. An incredible story. We discuss all about resiliency and healthy behaviors that have helped his audience and himself become healthier, more present and engaged versions of themselves.
On this episode I chat with the owners of Aegis MMA, Lyndon Whitlock and Lucas Chaston. Aegis MMA has produced multiple world champions and continues to be a community leader in promoting physical fitness, personal empowerment, self-defence and mixed martial arts. We discuss the problems society is currently facing. The importance of social accountability. How we can do a better job of navigating the world in a healthier, less fearful manner. Where the world is falling short and much more. @aegis_mma @lyndon_whitlock @lucas_chaston Aegis MMA Martial arts school in Oakville, Ontario 2304 Lakeshore Rd W, Oakville, ON L6L 1H3
Intro: (1:30) 1. Focus on the journey of health (7:21), Prepare for success (13:21), Get your steps in (19:18), Join an accountability group (24:44), Strength train 2 x / week at minimum (30:00) , Remove temptation (37:33), Get those closest to you on board (41:58), Ask for help/take complete ownership of your situation (46:42)
Enjoy today's episode! On this episode I can about my own personal experience and the remedies and life style choices that have kept my body healthy and strong for over a decade+.
Intro (1:40) Take complete ownership (4:15) Follow a workout regime (18:10) Create real structure in your life (25:28) Remove distractions (35:36) Pursue activities that align with your ultimate goal in life (42:56) @brandonrynka365 brandonrynka365.com
Episode details: @evolvetoexcel Greg's journey to becoming a nutrition and fitness coach. His history in this space. What a good coach does well (1:05) Importance of becoming a better communicator to help clients excel (4:35) Articulating a holistic approach to getting clients lasting results (7:06) The power of analogies to help clients view health and fitness in a healthier way (9:46) The power of identity change (14:20) Reframing health and fitness (18:56) How not to over-complicate changing your body for the better (21:45) Importance of strength training, in particular women (26:59) The dangers of going past your maximal recoverable volume (32:22) Mission for Evolve to Excel and where to connect with the company (36:28)
Introduction, what categorizes a super food (1:33) Every Day Super Food 1: (7:43) Every Day Super Food 2: (14:10) Every Day Super Food 3: (18:55) Every Day Super Food 4: (23:26) Every Day Super Food 5: (27:45) Every Day Super Food 6: (30:56) Every Day Super Food 7: (34:35) Every Day Super Food 8: (38:38)
Introduction (1:00) Workout at the time of day you feel your best...if you can (3:20) Engage in new spaces/exercise modalities. Challenge the status quo (8:24) Focus on how exercise & working out makes you FEEL (14:12) Look at food as fuel for better health and performance (20:42) Do something active everyday (29:28) Join a community of like minded/helpful people (35:14) Get Kion Your coupon code: BR365 Your affiliate link: https://glnk.io/j6vy/brandonrynka365 https://getkion.com/blogs/all/protein-powder-uses
Intro What does motivation look like; the unexpected benefits of being highly motivated (1:40) I listen to inspiring people doing cool stuff & read about tools to be successful (12:15) I set goals (17:18) I think about & envision my ideal life (24:45) I create new exciting endeavors in business and in life (31:44) I try not to consume 'mediocrity' - too much "doubt" & "what if's" (36:24) I've adopted the "Why not me" mentality and growth mindset (43:36) - Carol Dweck - Author of Mindset; Angela Duckworth - Author on 'Grit'
Get Kion (Supplements) Coupon Code Sponsorship Link https://glnk.io/j6vy/brandonrynka365 - Your coupon code: BR365 for 10% OFF My preferred products: The Strength Bundle: Protein Powder, Creatine & Amino's (recovery & muscle enhancer) BR365 Strength Squad - Annual Membership $99.99 - Price goes up Nov. 1 - https://brandonrynka365.com/br365-strength-squad-membership/ Podcast Episode: Importance of testosterone & its role within the body (2:10) The 6 sure-fire ways to boost T-Levels (11:42) Lifting weights & periodic high intensity training (12:42) Stop dieting all the time. Eat in a balanced manner (18:46) Manage stress levels (23:31) Get sunlight, spend time outside (29:21) Get consistent good quality sleep (33:16) Live a healthy life-style (39:32)
Mainstream focus on dieting (1:30) "Why do I hold onto weight even though I'm eating in a calorie deficit" (5:50) Problems with eating 'low' too for an extended period of time (10:04) The reverse dieting process (13:44)
Importance of finding time for physical practices throughout a busy day (1:35) Oxymoron? 6-7 days per week for a BUSY person? (6:54) Chronic stress symptoms. How structured movement and exercise can actually enhance all areas of your life (9:50) The weekly breakdown: (20:56)
What does healthy eating consist of, really look like? (4:01) Where did this myth of "eating healthy is expensive" come from? Let's break this down. (13:11) Protein on a budget (19:55) Healthy carbs on a budget (27:34) Healthy fats on a budget (35:50)
What are accessory exercises (1:41) Benefits of accessory exercises/movements (7:00) Main accessory exercises to throw into your routine - i.e. "Secondary Exercises" (20:04) List of awesome accessory movements per muscle group (covering the entire body, muscle by muscle) (32:50)
What does proper 'reverse aging' look like? (1:32) What are the Blue Zones & what can they teach us about living to 100 and staying healthy into advanced age? (7:42) Main Western Principles worth attending to & their effect on our health span. (19:40) How to successfully adopt these principles in everyday life. (38:52)
Role of a coach (1:45) Benefits of a coach (9:15) Unable to stay consistent (14:16) Yo-Yo results (18:20) Chasing "fad" "Trendy" diets/exercise modalities (21:08) Plateauing (25:43) Unmotivated/Loss of passion (29:32) You're stubborn (36:38) You feel lost (39:34) You don't always follow through (45:28) You're making a major life transition (50:26) How to pick a coach (56:24)
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