In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new information and solutions to your weight loss and fitness journey that will actually help you. It might not take 4-8 weeks to reach your goal and that’s just the truth. There is no magic pill when it comes to weight loss or strength gain, it’s just about doing things properly and consistently and you’ll learn a lot more about this when you hit that play button!
After talking about some of my goals, life lately, and how the diet has been going, I talk about how eating more can help you lose weight and why slowing your reps down can lead to even more gains. How eating more calories can help you lose weight (9:15) Why slowing your reps down can improve gains (18:28)
After talking about how the holiday season went, my training lately, and getting over my injuries, I talk about what you can do to start 2025 off on the right foot. How to start the year off the right way (10:16)
After talking about my week, Black Friday in the US, playing basketball, the latest on my diet and exercise habits, I talk about how to reverse the effects of Upper Crossed Syndrome along with the benefits of Pilates. Upper Crossed Syndrome (7:57) Benefits of Pilates (14:05)
After talking about my lengthy hiatus from the podcast game, I talk about how to lose fat without losing muscle and the difference between circuit training and doing straight sets. How to lose fat without losing muscle (7:45) Circuit training vs straight sets (19:25)
After talking about the Super Bowl, and my life for a bit, I talk about sodium intake, and if you really need to eliminate it from your life. Importance of sodium (6:32)
After talking about going golfing in the Winter, Alone on Netflix, and reviving my Kindle, I talk about what you need to know before going to the gym for the first time and how you can start this year off the right way. What to know before your first day in the gym (6:00) How to start the year off on the right foot (15:38)
After talking about the past few weeks which involved a trip to Buffalo for the Chicago Blackhawks game, family parties, and going to Barrie for Snow Tubing, I talk about why you need to stop weighing yourself with a traditional scale and you can change your eating for the better this year. Why you need to stop relying on the scale (8:01) How to change your eating this year (12:54)
After talking about Christmas holidays, I talk about what you can do to improve your sleep and what exactly to do when you're too stressed to workout. How to improve sleep (9:24) What to do when you're too stressed to workout (21:35)
After talking about why rest is important, the Movati Gala, and iOS 17.2 with the Journal update, I talk about how you can eat better to improve your skin health and how to sit less and be more active. Eating better for skin health (6:38) Sitting less and being more active (13:06)
After talking about why protein shakes might be more necessary than you think, and some family life, I talk about why and how to drink more water and how to get back into exercise after some time off. Why and how to drink more water (8:31) How to get back into exercise after a break (17:20)
After talking about Hawaii again, I talk about how to use intermittent fasting properly and the benefits of regular sauna use. Using IF to lose weight properly (10:48) Benefits of sauna (18:28)
After talking about why getting outside is important for your health, my trip to Hawaii, and Ted Lasso, I talk about how you can build aesthetically pleasing shoulders and the best strategy to lose body fat and gain muscle mass. How to build great shoulders (8:15) Best strategy to lose fat and gain weight (16:01)
After talking about how to prevent sickness, my journey to Pittsburgh for the Chicago Blackhawks game, and the rest of my week, I talk about why compound exercises are so important and tweaking the diet to lose weight and burn fat. Why compound lifts are key (15:08) Diet adjustments to succeed (22:54)
After talking about what to do when you're mentally drained, an interesting party, and the recent Apple iPhone event, I talk about how to train properly with minimal equipment and what to do when clients don't listen to you. How to train with minimal equipment (10:15) What to do when clients don't listen (15:31)
After talking about the importance of being consistent and my life these days, I talk about how you can improve grip strength and if yoga is a proper substitute for targeted mobility work. How to improve grip strength (8:57) Yoga and mobility talk (15:12)
After talking about creatine, the Chicago Blackhawks, and my Summer so far, I talk about the best resistance band exercises and if you should stretch after a workout. Best resistance band exercises (10:10) Post workout stretching (17:00)
After talking about WWDC, Apple's conference, the end of the NHL and NBA season, my own training, and Threads, I talk about why warming up is so beneficial and how to improve your squat form. Why warming up is so important (12:46) How to improve your squat form (20:49)
After talking about why balance is so important when it comes to improving your health, the NBA playoffs, and bowling with the boys, I talk about what your plate of food should look like and when to increase the weights you're using at the gym. Ideal plate of food (10:39) When to increase weights in the gym (17:28)
After talking about why consistency is so important, my new injuries and life with the family, I talk about how you can bring up a lagging body part and how to overcome lower back pain which affects millions of people. How to bring up a lagging body part (12:44) Overcoming lower back pain (17:02)
After talking about why the weekends could be holding you back, my finger injury update, and sports, I talk about how training for cardio and muscle growth are different and then I talk about some food staples you should be eating to be the best you. Training for cardio vs muscle growth (7:50) Food staples (14:29)
After talking about how important water can be, training through injury, and Summer plans, I talk about how you can keep your muscle while doing a cut. And then I'll talk about how you can deal with achilles pain. Keeping on muscle while cutting (8:11) Dealing with achilles pain (15:26)
After talking about how slow negative reps can give you increased muscle gains and my new job that I'm super excited for, I talk about how you can overcome knee problems and ways to improve your shoulder mobility and stability. Squat University post: https://tinyurl.com/2eks9mtr Overcoming knee problems (12:53) Improving shoulder mobility and stability (17:45)
After talking about what's more important between diet and exercise, I talk about how you can even out certain muscle imbalances in the body and I break down the best exercises for tight hips. How to even out muscle imbalances (10:38) Best exercises for tight hips (16:04)
After talking about why resistance training is so important and some games I'm excited for this week, I talk about a variety of vegan protein sources and how you can fix hypermobility issues. Vegan protein sources (9:42) How to fix hypermobility (12:54)
After talking about why progressive overload can be so important to make long term gains and progress, I talk about if cardio is necessary to help build muscle, and how to take control of your mental health. Is cardio important for building muscle? (7:20) About mental health (11:12)
After talking about why you need to lose body fat this year and some of the TV I've been watching lately, I talk about if you should have a plan to get stronger and how to overcome body dysmorphia. Long term planning to get stronger / more intense workouts (10:30) How to overcome body dysmorphia (15:10)
After talking about why you need to pace yourself if you're looking to make long term gains, I talk about what supplements you should take and why being too strict can be detrimental to your health. What supplements to take (10:50) Why being too strict can be detrimental (18:29)
After talking about why sleep can be so important, I talk about when to do yoga and why you need to be reducing your sugar intake if you're looking to be more healthy this year. When to do yoga (11:59) Why you should reduce your sugar intake (15:59)
After talking about some activities I did this week, I talk about how you can stay consistent this year in terms of bettering your health, and how you can build muscle while staying flexible / mobile. How to stay consistent this year (10:50) Building muscle while staying flexible / mobile (15:50)
After talking about why you need to focus on the journey, the holiday season, I talk about if you need to weigh and track your food to get to your goals and why building muscle is absolutely key this year. Do you need to weigh your food (14:24) Building muscle is the key (21:20)
After talking about why breathing is one of the easiest fixes you can make in your life to be healthier, I talk about how to prevent your knees from caving in during squats and why you need to increase your BMR right now. Preventing knees from caving in during squats (6:55) Why you need to increase your BMR (12:24)
After talking about why carbs can be so important when it comes to your workouts, and some eye-opening mobility issues, I talk about how you should eat going into the holiday season so you don't gain too much weight for the rest of the year and then I'll talk about if supersets are necessary to make gains. How to eat going into the holiday season (8:11) Are supersets necessary (12:57)
After talking about how diet is best followed when there's a balance, and a new gym I've been lifting at, I talk about how a lack of sleep could actually lead to gaining weight and what you can do on rest days. Lack of sleep leading to weight gain (12:34) What to do on rest days (18:16)
After talking about assessments, and how I got my habits to stick around, I talk about the undervalued benefit of resistance training and why body weight training can be so important. Undervalued benefit of exercise (15:04) Importance of body weight training (19:01)
After talking about why eating more can actually get you to your body goals, snow, and music, I talk about if you should be eating before a workout if you lift in the early morning and if partial ROM training is actually effective. What to eat if you workout in the early morning (12:39) Are there any benefits to training with a partial ROM (16:38)
After talking about what will actually get you the best results in terms of your health and fitness, people getting cancelled, golf, and the future of the Witcher, I talk about why rotation and anti-rotation movements need to be in your workout routine, and why balance and training is an underutilized aspect of training. Rotation and anti-rotation benefits (15:07) Why you need to train for balance and stability (24:47)
After talking about why sleep is important, sports being back, and my golf adventure, I talk about why enjoying workouts is key, and why doing different forms of exercise can be so beneficial. Enjoyment in training (10:16) Importance of different modalities (18:33)
After talking about why form is so important, my birthday weekend, and some basketball talk, I talk about why tempo of your exercises is so important and why practicing exercises can be beneficial. Why tempo is important (12:52) Why practicing can be beneficial (20:12)
After talking about why taking care of your health is a free, personal choice, my birthday golf weekend, and latest injury, I talk about a few ways you can deal with burnout, and why focusing on strength can lead to more positive physical and mental changes. How to deal with burnout (12:59) Why focusing on strength can lead to more gains (22:24)
After talking about why testing your 1RM is pointless, some blockbuster TV, and some sports I got into this week, I talk about why you might need to stop flat barbell bench pressing and I talk about how long your workouts should be. Why you should stop doing the flat barbell bench press (10:07) How long your workouts should be (15:01)
After talking about why being in shape is actually simple (but not easy!) and some sports, I talk about why mobility and flexibility is so important for you and how long you should be resting between sets. Importance of flexibility and mobility (13:39) How long to rest in your workouts (17:59)
After talking about why creatine is so cheap, my training, golf, and what I've been watching this Summer, I talk about if you should use the same weights for all of your sets and why your mindset, when it comes to cardio, is so important. How to choose appropriate weight for your workout (8:16) Your mindset during cardio (18:24)
After talking about how to get back into exercise after a layoff (sick, COVID-19, vacation), I talk about how you can use fitness trackers properly and why you need to be constantly drinking fluids during your workouts. How to use fitness trackers properly (14:54) Importance of fluids during workout (22:32)
After breaking down why working out 1-3 days per week is the right dose of exercise for most people, I talk about my vacation to San Francisco, California, and why you shouldn't be too hard on yourself when it comes to your diet when you're away. In the fitness topics for today I'll give you some tips and exercises to improve your squat depth and how to increase your grip strength. Squat University post on increasing squat depth: https://www.instagram.com/reel/CgLBy_AglfC How to improve squat depth (14:23) Increasing your grip strength (23:04)
After talking about how to hit a baseball, some of my training, and a quick recap of my last few weeks, and COVID, I talk about how you can improve your health outside of the gym and how you can balance resistance training and sports throughout the week. Improving health outside the gym (9:55) How to balance strength training and sports (17:24)
After talking about mistakes and why it's okay for them to happen, a bit of my own training, and questionable Instagram influencers, I talk about what your calorie intake should be, how much protein you should be eating, and how you can eat out to restaurants and not gain too much body fat. What should my calorie intake be (10:44) How much protein to eat (17:18) How to eat out and not gain too much weight (23:34)
After talking about why everyone should be doing some kind of active recovery, my training and few rounds of golf, I talk about full body vs body part split routines and I talk about what to do if you have shoulder pain when bench pressing. Full body vs body part split routines (16:10) Bench press pain-free (26:49)
After talking about one of the most backed supplements in the world, creatine, and my new golf clubs, I talk about how you can time your meals for workouts and overall life and then I talk about the pros and cons of taking time off of the gym. How to time your meals properly on a low carb diet (9:00) Pros and cons of taking time off of the gym (14:03)
After talking about one of the most underrated exercises, my own life, WWDC, and the Playoffs, I talk about what you can do if you feel exercises in your joints and why you need to do some form of exercise in your bare feet. What to do if you feel exercises in the joints (13:12) Why you should exercise in your bare feet (21:16)
After talking about one of the keys to making long term gains in the gym, my own training and life, and the NBA and NHL Playoffs, I talk about how long it should take to see progress on your body and I discuss if you can hit the same muscle / body part everyday. How long does it take to see progress (13:06) Can you hit the same muscle everyday (18:35)
After talking about what training was like in 20s compared to now, the 30s, my own training for the week, new shows to watch, I talk about the best things to remember when cutting and how knee sleeves work and what they're for. What to know when cutting (15:32) How knee sleeves can help (24:39)
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