Lift & Learn

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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!

Isaiah Copon


    • Apr 14, 2025 LATEST EPISODE
    • monthly NEW EPISODES
    • 28m AVG DURATION
    • 138 EPISODES


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    Latest episodes from Lift & Learn

    138: How Eating More Calories Can Help You Lose Weight, How Slowing Your Reps Down Can Improve Your Gains

    Play Episode Listen Later Apr 14, 2025 25:47


    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)

    #137: How to Start the Year Off Properly in 2025

    Play Episode Listen Later Feb 18, 2025 21:16


    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)

    #136: How to Reverse Upper Crossed Syndrome, The Benefits of Pilates

    Play Episode Listen Later Dec 9, 2024 19:38


    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)

    #135: How to Lose Fat Without Losing Muscle, Circuit Training vs Straight Sets

    Play Episode Listen Later Dec 2, 2024 23:36


    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)

    #134: Is Sodium Actually Bad For You?

    Play Episode Listen Later Feb 21, 2024 12:40


    #133: What to Know Before Going to the Gym for the First Time, How to Start the Year Off the Right Way

    Play Episode Listen Later Feb 7, 2024 22:56


    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)

    #132: Why You Should Stop Weighing Yourself, Changing Your Eating in 2024

    Play Episode Listen Later Feb 1, 2024 23:42


    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)

    #131: How To Improve Your Sleep, What to do When You're Too Stressed to Workout

    Play Episode Listen Later Jan 10, 2024 29:49


    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)

    #130: Eating Better to Improve Skin Health, How to Sit Less and Be More Active

    Play Episode Listen Later Dec 15, 2023 19:29


    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)

    #129: Why and How to Drink More Water, How to Get Back Into Exercise After Some Time Off

    Play Episode Listen Later Dec 13, 2023 26:01


    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)

    #128: Using IF to Lose Weight Properly, Benefits of the Sauna

    Play Episode Listen Later Nov 29, 2023 24:47


    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)

    #127: How to Build Great Shoulders, Best Strategy to Lose Fat and Gain Muscle

    Play Episode Listen Later Nov 22, 2023 26:43


    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)

    #126: Why Compound Lifts are Important, Diet Adjustments to Lose Weight and Burn Fat

    Play Episode Listen Later Oct 25, 2023 39:05


    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)

    #125: How to Train With Minimal Equipment, What to do When Clients Don't Listen

    Play Episode Listen Later Sep 20, 2023 22:44


    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)

    #124: How to Improve Grip Strength, Can Yoga Be a Proper Mobility Substitute

    Play Episode Listen Later Aug 23, 2023 21:09


    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)

    #123: Best Resistance Band Exercises, About Post Workout Stretching

    Play Episode Listen Later Aug 15, 2023 21:16


    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)

    #122: Why Warming Up Is So Important, How to Improve Your Squat

    Play Episode Listen Later Jul 25, 2023 29:10


    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)

    #121: What Your Plate of Food Should Look Like, When to Increase Weights in the Gym

    Play Episode Listen Later Jun 12, 2023 24:46


    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)

    #120: How to Bring Up a Lagging Body Part, How to Overcome Lower Back Pain

    Play Episode Listen Later May 29, 2023 23:52


    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)

    #119: Training for Cardio vs Muscle Growth, Food Staples You Should Be Eating

    Play Episode Listen Later May 9, 2023 23:54


    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)

    #118: Avoiding Muscle Loss While Cutting, How to Deal with Achilles Pain

    Play Episode Listen Later Apr 12, 2023 20:51


    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)

    #117: How to Overcome Knee Problems, How to Improve Shoulder Mobility and Stability

    Play Episode Listen Later Mar 28, 2023 23:02


    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)

    #116: How to Even Out Muscle Imbalances, Best Exercises for Tight Hips

    Play Episode Listen Later Mar 20, 2023 21:21


    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)

    #115: Listing Some Vegan Protein Sources, How to Fix Hypermobility

    Play Episode Listen Later Feb 13, 2023 17:42


    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)

    #114: Is Cardio Necessary To Build Muscle, How to Tackle Mental Health

    Play Episode Listen Later Feb 6, 2023 22:29


    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)

    #113: Should You Have a Plan to Get Stronger, How to Overcome Body Dysmorphia

    Play Episode Listen Later Jan 30, 2023 19:20


    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)

    #112: What Supplements to Take, Why Being Too Strict Can Be Detrimental to Your Health

    Play Episode Listen Later Jan 23, 2023 29:56


    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)

    #108: How to Prevent Knees Caving In During Squats, Why Increasing BMR Is So Important

    Play Episode Listen Later Dec 23, 2022 20:08


    #107: How to Eat Going Into the Holidays, Are Supersets Necessary If You Don't Like Doing Them

    Play Episode Listen Later Dec 14, 2022 19:14


    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)

    #104: Should You Eat Before a Morning Workout, Benefits to Training With a Partial Range of Motion

    Play Episode Listen Later Nov 21, 2022 21:38


    #103: Rotation and Anti-Rotation Training for Longevity, Balance and Stability Exercises for Overall Health

    Play Episode Listen Later Nov 15, 2022 35:53


    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)

    #101: Why Tempo is so Important, Why Practicing Can Be Beneficial

    Play Episode Listen Later Oct 13, 2022 27:16


    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)

    #100: How to Deal With Burnout, Why Focusing on Strength Can Help You Look and Feel Better

    Play Episode Listen Later Oct 3, 2022 29:34


    #99: Why You Need to Stop Barbell Bench Pressing, How Long Should Your Workouts Be?

    Play Episode Listen Later Sep 12, 2022 20:57


    #97: Should You Use the Same Weight For All of Your Workout Sets, Why Mindset Is So Important When Doing Cardio

    Play Episode Listen Later Aug 29, 2022 25:15


    #96: How to Use Fitness Trackers Properly, Why Fluids are Important for Your Workouts

    Play Episode Listen Later Aug 22, 2022 27:47


    #95: How to Improve Squat Depth, Increasing Grip Strength For Deadlifts

    Play Episode Listen Later Aug 5, 2022 28:05


    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)

    #94: How to Improve Health Outside the Gym, How to Balance Lifting Weights and Playing Sports

    Play Episode Listen Later Jul 29, 2022 21:44


    #93: What Should My Calorie Intake Be, How Much Protein To Eat, How To Eat Out and Not Gain Too Much Weight

    Play Episode Listen Later Jul 22, 2022 29:37


    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)

    #92: Full Body Split vs Body Part Split Routines, Dealing With Shoulder Impingement When Bench Pressing

    Play Episode Listen Later Jun 28, 2022 34:25


    #91: How to Time Your Meals When You're on a Low Carb Diet, Pros and Cons of Taking Time Off the Gym

    Play Episode Listen Later Jun 17, 2022 22:21


    #90: What to do if You Feel Exercises in Your Joints, Why You Need to Train in Your Bare Feet

    Play Episode Listen Later Jun 11, 2022 27:14


    #89: How Long Does it Take to See Progress, Can You Hit the Same Muscle Everyday

    Play Episode Listen Later Jun 4, 2022 26:45


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