Grit Fitness and Performance Podcast

This episode/rant is inspired by a comment that was left on a recent social media post of ours. In a nutshell, this person claimed that as a trainer, you should never give an exercise to a client that they hate. Instead, swap it with something they enjoy which will 'increase their performance'. While I somewhat agree with the random internet troll, there are aspects to his/her comment that I do not. Give this short episode a listen to find out why doing stuff you hate from time to time is actually incredibly beneficial for you.Support the show

High blood pressure is known as the silent killer because, well, it kills you silently without any warning really. In this episode we'll talk about what blood pressure is, why it becomes elevated, the health issues that come along with hypertension, and what you can do to fix it.Support the show

On today's episode we're talking with Dr. Leo Horowitz, PT, DPT about the role of physical therapy when it comes to injury prevention, recovery, and overall longevity and resiliency. We discuss a wide variety of topics over the course of the hour, so sit back and enjoy the plethora of knowledge bombs and wisdom about to hit your ears.Reach out to Leo:https://www.wellnessarenapt.com/@the_wellness_arenaSupport the show

Is it sustainable?A simple question, but important one nonetheless. Too many of us take an "instant gratification" approach when it comes to our health and fitness: we want results, and we want them now. And too often this leads to individuals engaging in extreme methods of diet and exercise... most of which are too extreme to maintain for longer any extended period. So we fall off the bandwagon, revert to bad habits, and end up right back where we started. It's time to take a different approach. A slower, more sustainable approach.Get out of this Amazon Prime mindset and watch your results flourish.Support the show

On today's episode we have Angelina, who has been a client at GRIT for two years now. Angelina has experienced a tremendous amount of success up to this point in her fitness journey (down 40lbs!), but that doesn't mean it comes without it's fair share of setbacks and adversity. We'll dive into what some of these obstacles were, how she overcame them, as well as the physical and mental transformation that has occurred over the last two years as a result of consistent strength training.Support the Show.

The word "harsh" is used lightly in this episode because, well, some of these aren't necessarily that terrible to hear... but still valuable nonetheless. But that doesn't mean some of the statements in this episode won't strike a nerve (ex: when I explain that sometimes health and fitness requires you to just shut the f*ck up and work).As promised, here is a link to the previous episode I mention early on in this episode.And incase you'd like to read the "harsh" statements without my insights for each one, here you go:Consistency is KeyThere Is No One-Size-Fits-All SolutionRecovery is Just As Important as TrainingSpot Reduction is a MythGenetics Play a RoleAging Affects PerformanceMental Health is CrucialThere Will Be SetbacksQuick Fixes Don't LastIt's a Marathon, Not a SprintWeight Loss Isn't Just About CaloriesExercise Isn't Always EnjoyableSetbacks HappenIt Requires SacrificeFocus on Health, Not AestheticsSupport the Show.

Today we're joined by Jenna Kelly, owner of Balanced Planet Yoga in Marlton, New Jersey. In today's episode Jenna discusses her personal journey from personal trainer to yoga studio owner and all the valuable lessons she's learned along the way. We discuss a wide variety of topics, ranging from the importance of breath work, finding meaning behind what drives your actions and emotions, defining what it means to actually be successful in your health and fitness journey, as well as how Jenna would defend herself in a zombie apocalypse. Support the show

In today's episode we discuss the hurdles, hardships, and obstacles that come along with parenthood  as you navigate your own personal health and fitness.Support the show

Considering calorie deficit is the only sure fire way to lose weight, claiming to be in a calorie deficit while not losing weight is, well, impossible. Here are ten reasons why you might not actually be in a calorie deficit, despite thinking you are.Support the show

Today's episode is short and sweet: what is the biggest mistake that beginners make when it comes to losing body fat?Support the show

In today's episode I reminisce about how dumb I have been in the past when it comes to my health and fitness and how, hopefully, you can avoid some of the same mistakes I've made in the last twenty some years of working out.Support the show

In today's episode I'll explain the one fundamental component to all unsuccessful and successful fat loss diets. While it's true that each diet or way of eating may bring about it's own unique positive changes, all successful fat loss diets boil down to one thing: calories.Support the show

In this mini episode, Oshane and I discuss about the movement and stability perquisites that may get overlooked when it comes to training.Support the show

In this mini episode, Oshane and I talk about training until failure, if there's a time and a place for it, who should do it, and our two cents on the matter when it concerns the average person.Support the show

In this mini episode, Oshane and I talk about the goblet squat and why it's so awesome for beginners as well as some of the more common issues that may arise when performing the movement.Support the show

Today Oshane and I discuss some of the more common issues we see with a trap bar deadlift and how to correct these issues. Support the show

On today's episode we've got Braeden Yacobucci from OnPoint Nutrition.  In this episode, Braeden and I discuss a wide variety of topics from the psychology of behavior change,  best practices to implement when it comes to improving behavior, as well as some steps that busy, working parents can take to start making beneficial changes to their diet. For more information on Braeden and OnPoint Nutrition, please use the links below!Website: https://www.onpoint-nutrition.com/Schedule a free consult: https://www.onpoint-nutrition.com/schedule-a-free-consultationCheck out our new self-guided products: https://www.onpoint-nutrition.com/pcos-courseCheck out our upcoming small group: https://www.onpoint-nutrition.com/onpoint-connectionsSupport the show

Today we're joined by Gabrielle Terzano,  CCI Certified Eating Disorder Coach and creator of Nourished By Gab, a coaching service which helps young girls and women conquer their eating disorders. Gabby and I discuss a wide variety of topics in this podcast, from disordered eating, the warped view many of us have about our own health and bodies, the impact social media has on people's overall health, and how we can reframe and shift these factors into more of a positive outlook. Support the show

The barrier to entry for the fitness industry is laughably low.  Don't fall victim to paying for services from unqualified coaches who simply make you tired.Support the show

Today we sit down with Gina Remini and talk about her current journey to get results (aka drop ten pounds) by Memorial Day 2023.  In this episode we'll discuss how in the next 3 months she plans to get results while navigating (potential) hurdles as a vegetarian, 2+ hour commutes to work, and balancing sustainability and effort in order to maintain results once she gets them.Support the show

Today we're joined by Matt Welsher, a long time client and current contestant in our 6 Week Challenge. Matt's been kicking ass these last few weeks with overhauling his diet, training hard, and incorporating new behaviors and habits to create a better life for himself. In this episode, you'll hear about Matt's fitness journey up to this point, his past and current struggles with regards to getting results, and how he's incorporated different strategies to get impressive levels of success.Support the show

When it comes to life, specifically health and fitness, consistency is arguably the most important factor when it comes to seeing success or getting results. But too many of us are hyper focused for short (but intense) stretches, only to follow that up with prolonged periods of lackluster effort. In today's episode, we'll talk about why focusing on being "good" 80% of the time with regards to diet and exercise is always better than striving to be "great" 50% of the time.Support the show

We're all gonna have days where we feel like crap. It's inevitable. Perhaps it's bad sleep, high stress, less than stellar food choices... or maybe you're a victim to all the above. And now your body and mind feel like they've been run over with a tank. Fear not, because in today's episode we'll discuss how to navigate these challenging circumstances, as well as some strategies you can implement to ensure you still have a great workout.Support the show

Work, kids, commutes... sometimes life gets in the way of training. There's no avoiding it. So when you're short on time, what's the best approach for your workouts? Today we talk about how to get the most bang for your buck when it comes to maximizing your workouts while on a time crunch. In the following episode you'll learn....How to select the best exercisesHow to prioritize certain aspects of your workout"Mistakes" to avoidNumerous aspects of your lift to consider to get the most out of your timeSupport the show

In today's episode we talk about the dreaded (but likely inevitable) plateau that happens to the best of us. Whether it's the number on the scale or the weight on the bar, things have grown stagnant and you're stuck. What gives? In the next 30 or so minutes, we'll talk about...is your training program ineffective for your given goal?are you training hard enough?are you too inconsistent?are you sleeping properly?do your nutritional efforts match your goals?does your overall lifestyle outside of the gym allow you to succeed?are you falling into the trap of “what got you here, won't get you there?”Support the show

Today Oshane and I briefly discuss squats and how the beginner should approach implementing and performing them within their training program. In this episode we'll talk about:how to perform an overhead squat assessment to determine if squatting is even a good idea (link below)how to properly warm up for squats (see video links below)why the goblet squat is the superior choice for beginnersminor adjustments you can make to tweak your squat for the betterwhere to progress things once the squat pattern starts to look solidVideo links:The overhead squat (look for an upright torso, stick stays above head, feet flat on ground, and a matching shin/torso angle)How to warmup for squats (this is one of MANY options you could follow)The goblet squat (the superior choice for beginners)The double KB front squat (a solid progression from the goblet squat)Using plates to increase range of motion at the anklesUsing a miniband to clean up the squat patternUsing a box to check your depth and/or help you learn to shift your weight appropriatelySupport the show

Long time GRIT client Joe Udine stops by to talk about his 7 year training journey and all the ups and downs that have come with it. Training can positively transform your life and general outlook on its various challenges, and no one is better suited to talk about this than Joe.  In the next 50 minutes you'll gain insight on how training can not only transform your life physically, but mentally and emotionally as well.Support the show

On today's episode we're joined by Morgan Fereck,  Registered Dietitian for OnPoint Nutrition. We cover a wide range of topics from supplements, fad diets, staples that everyone should abide by when it comes to eating, and overcoming some of the more common dietary struggles most people deal with on a day to day basis.To learn more or get in touch with Morgan, check her out on social media:Morgan FereckOnPoint NutritionSupport the show

In Part 2 of this discussion, Oshane and I talk about how you can optimize the controllable aspects of your metabolism such as muscle mass, general activity, protein intake, and your stress levels.Support the show

When you hear the word "metabolism", do you actually know what it means? If you don't, you're in the right place! Today we're gonna cover all the aspects of your metabolism and how it specifically relates to weight loss and body composition. Support the show

Ladies and gents, it's my birthday. I always like to take some time and reflect on the year that was and share any wisdom I've gained or nuggets of quality info that I think can positively impact someone's life. So, todays episode is just that. 30+ things you can do today to live a happier and more fulfilled life. Enjoy.Support the show

We're back at it again discussing why aspects of health and fitness are simple, but not so easy. Today Oshane and I talk about non-exercise activity and stress management and how you can navigate life's hurdles while appropriately managing these two aspects of your health.Support the show

Today Oshane and I talk about two simple topics: drinking enough water and strength training twice per week. As simple as these topics may be, they're not so easy to accomplish. We'll discuss the common hurdles and problems people encounter on a daily basis regarding these two topics and how to overcome them.And as promised, if anyone has any questions... reach out!@thefitpbpie - Oshane@cpsanchez89 - Chris@mattemmons10 - Matt@gritfitnessandperformanceSupport the show

Sleep is simple. Get 7-8 hours every night. Diet is easy. Eat more real foods and enough protein. But as simple as these concepts are, they're not so easy to implement in real life for tons of people. Today Oshane and I discuss these two topics and how to overcome some of the bigger hurdles tripping most people up with their sleep and diet.Support the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

Despite what social media may have you believe, there are no shortcuts when it comes to achieving success with your health and fitness goals. At the end of the day, you will need to be prepared to roll up your sleeves and work. End of story. Support the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

Far too many people approach their training with a 'wing it' mentality, and unfortunately it can lead to less than stellar results, or even worse, regressions. Whether this is due to naivety or just out-of-whack short term priorities, adjustments can and should be made to help you optimize your training. So in today's episode, Oshane and I sit down and discuss what exactly goes into a proper training program, the best practices you should follow, and the mistakes you should look to avoid when it comes to your overall training program.Support the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

There are tons of fitness stereotypes out there, some of which carry a negative connotation with them. In today's episode, Oshane and I touch on some of these stereotypes and how we can go about changing the negative perspectives surrounding them. In the next 35 minutes we'll discuss:People who think they'll be judged by others at a gym or public settingPeople who let previous bad experiences shape their outlook on health and future fitness endeavorsWhen lofty fitness goals don't line up with a person's expectations of what it takes to achieve themWanting long term results through short term methodsAlso mentioned in this podcast is an infographic about the cost of getting lean. Assuming you're curious, here's the link to it.The cost of getting lean by Precision NutritionSupport the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

In this episode you'll get to know Oshane Rose, the newest coach at GRIT Fitness and Performance. Oshane is a highly passionate and knowledgable individual with multiple years of coaching experience with a variety of clients. Aside from his vast knowledge regarding training and getting results, Oshane also places an immense focus on creating and cultivating quality relationships with everyone he works with.  Give this episode a listen and learn about Oshane's training philosophies, his outlook on his professional development,  and even some of his quirks (spoiler: barbecue sauce on cake).Support the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

Tons of our clients see success when it comes to improving their health and fitness. But for the clients who not only reach their goals, but surpass them, there are a few common traits they all share. Give this episode a listen to learn what our most successful clients all have in common and how it helps them achieve the results they originally envisioned for themselves.Support the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

Today we're joined by Kim Diaz, a long time client of GRIT Fitness and Performance.  In the 12 months Kim has been training with us, not only has she seen awesome strength gains and an improvement in body composition, but Kim has made leaps and bounds with her mental health, confidence, and outlook on life. It's common for people to have goals in the fat loss or 'look better' category, but too many people fail to realize how putting yourself first and taking control of your health and fitness can have so many beneficial side effects that are unrelated to how you look in the mirror. Kim is a prime example of how these originally unintended results can drastically alter your life for the better.Support the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

Part deux of this topic! As promised, we're gonna address a couple more topics regarding which training methodology reigns supreme when it comes to certain aspects of your health. If you missed part 1, you should probably go give that a listen as well.In this episode Matt and I discuss cardiovascular health, mobility, recovery, bone density, aesthetics, and resiliency/quality of life.Support the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

This question is one that gets tossed around quite a bit in the fitness world. Should you strength train or should you do some cardio? Which is best for health? Fat loss? We get asked this question a bunch, so we decided to dive into it and answer as best we can.But the question "which is better" is pretty vague and broad, so in todays episode we'll discuss if strength training or cardio is better for these specific health qualities:Muscular strength and powerJoint health and integrityResting metabolismEnduranceAnd of course the hot topic, FAT LOSSRealize that each one of these categories could be a podcast in and of itself, so we (try) to keep things on the shorter side as we discuss each one.Support the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

Today I turn 32 years old. And while it still feels like I just graduated middle school, I think it's safe to say that I've accumulated some life lessons over the past three decades that you may be able to benefit from.  From owning a small business during a global pandemic to becoming a father, I'd be willing to be that over the course of this episode you'll pick up on at least one little nugget that you can take and implement in your life for the better. And hey, if you don't feel like listening to it, here's the full list.Guard your time. You can't, nor should you try, to appeal to everyone.Prioritize sleep.If it takes less than 60 seconds, do it now.The only people who are gonna criticize you are the people doing less than you.Be comfortable with saying no.Take a risk to be extraordinary or settle for being ordinary.Grow up and eat vegetables.Prioritize health now or sickness later.Force yourself to find the positives in any and all situations.Put your phone away.Days are slow, years are fast. Enjoy the small things.Start breathing through your nose more.You need to want to help yourself before anyone else can.You underestimate how many calories you eat and over estimate how many calories you burn.Training through an injury is stupid... but training around an injury should be encouraged.Ready, shoot, aim! You will always be your own best investment.If you're gonna do a cheat meal, make it worth it.We're all gonna be gone someday. Don't let shyness or a little embarrassment prevent you from living your best life.If you don't do it consistently, it's a hobby, not a habit.Live below your means and get rid of debt quick.When it comes to health and fitness, subtract before you add.Focus more so on the quality of your food, not quantity.Start prioritizing gut health.Focus on and be grateful for what you have, not what you don't.Don't take yourself or things too seriously. Learn to have a sense of humor and not take everything personally.Cycle your heavy bilateral lifts.Make explosive training a staple in your workout regimen. Expect the worst, hope for the best.Live your life like your kids are always watching.Stay learning. Be 1% better every day.Support the show (https://paypal.me/CSTrainingSystems?locale.x=en_US)

On today's episode we've got Erica Kling, a long time GRIT client who has made TONS of progress since her very first session.  Erica's physical transformation is nothing short of AMAZING, but the mental and emotional changes that have occurred since day one are just as impressive. Listen as we talk about the ups, downs, challenges, and successes that have happened during the course of dropping 30lbs and over 10% body fat in 10 months.Erica is for sure a certified badass, and we look forward to all of her continued success!

When it comes to your health and fitness (and life in genera), there are three things that can help take your results to the next level: coaching, culture, and consistency. In this episode we'll dive into why these three things impact your results (or lack of) and why you should start prioritizing these factors if improving your health is a priority. 

Clients ask us similar questions aaaall the time. So we decided to answer a handful of them! Sit back and enjoy as we address the following in this FAQ episode:How important are rest days?How many calories should I be eating per day?You’ve got it so easy trying to gain weight, do you have any idea how hard losing weight is?How can I finally find the motivation to get started?What diet is best?Do I need to workout every day?What are your go to healthy meals?Should I eat before a workout?I’m pressed for time... should I do cardio or strength training first?

Back at it for Part 2 of our 12 Rules For Health and Fitness! If you missed Part 1, we'd recommend going back and listening to that first (not that these are in any particular order). In this episode we dive into rules 7-12 which are as follows...Train fast and powerful now or regret it later.Have fun.Focus on habits and behaviors, not results.10K per day is good... but not great. Move your body in multiple planes of motion.Sleep 7 hours every night.Prioritize and manage stress management in whatever way works for you.And as promised, here is the link for the 19 Ways To Improve Your Sleep episode (on Spotify)And here it is on Apple Podcasts.

Inspired by 12 Rules For Life by Jordan Peterson, we decided to put our own spin on his best selling book and create a list of 12 rules that apply to your health and fitness.  In Part 1 of this two part episode, we'll talk about our 12 rules for enhancing your overall quality of life and how to intelligently approach fitness for the average person. While many of these rules share similar themes, each offers a unique perspective into how you can live your best life. In the next hour, you'll hear about the first 6 rules which are as follows...Use it or you’ll lose it.Train to be strong enough.Eat like an adult.It’s better to perform good training consistently than great training every once in a while.Your ideal lifestyle should coincide with your ideal level of fitness.More is not better. Harder is not better. Better is better.

In today's episode we sit down and chat with Jim Flood, the third member of the GRIT Fitness and Performance coaching staff. Jim has been a coach at GRIT since August and has been helping clients reach their goals ever since. With a background in sales and personal training, Jim brings a unique and well rounded view on life to the GRIT team. In the next hour you'll learn what makes Jim tick, why he gave up his high paying job to come to GRIT, and how he's grown as a person and fitness professional since then.

On this episode of the podcast, we're joined by Antoneta Sevo, a client at GRIT Fitness and Performance. Antoneta, aka Peach, has been training with us for about 7 months now and has made a tremendous amount of progress in terms of body fat reduction, increased muscle mass, increased strength, and improved health overall. Today we discuss her transformation from a college student with hardly any energy, all the emotional and mental challenges that come along with creating healthier behaviors and habits, and the new outlook she has on life since starting her fitness journey.

Boy oh boy do we have a treat for you guys today. For the very first time in the podcast's history, we have a guest. And today's guest is none other than Matt Emmons, co-owner of GRIT Fitness and Performance. Matt has been in the fitness industry for 15 years and has a client list that includes everyone from professional athletes to regular nine-to-fivers. Today Matt and I discuss his background and how he came to be at GRIT, his training philosophies, and then have some fun to find out what makes Matt tick. Sit back and enjoy!