Peanut Butter Jelly Time

Today we have on 1st Phrom Elite Athlete Kerri Hayes on the show! A topic we've hit on recently was the pendulum swing... and this is something we cover again today with Kerri as she has dealt with this first hand. Take a listen to today's talk and let us know what you think by leaving us an honest review.

We all want to see results! Measuring those results is one of the most fulfilling things we get to do because it allows us to SEE the results. So, how do we do it? Take a listen to today's episode to find out, and let us know what you think by leaving us an honest review!

Today's topic is on the pendulum effect in our lives. If you swing the pendulum really far one way ... the swing back is going to be just as significant. Take a listen to what the guys have to say about figuring out your pendulum and let us know what you think!

Today we bring on guest, Jenna Fail to join the guys for a very informational and exciting podcast! Jenna has been around the fitness industry for around 10 years now. She has an amazing story and has proven herself amongst trainers in this industry. We hope you all enjoy this episode and we look forward to hearing your feedback!

We all know the importance of Vitamins and Minerals. Over half of Americans take a daily multivitamin to help fill in the gaps from their diet. One thing to keep in mind is vitamins and minerals are essential, the only way to get them is to consume them. Our bodies can't make these on their own.

How to get into a deeper conversation with your clients ... it's not as hard as you make it out to be! When you start coaching someone you are committing to walking side by side with them till they reach their goals. So be ready for the challenge ahead but don't overcomplicate the line of communication.  

CoQ10 is often related to Heart health! Today the guys cover the benefits of CoQ10, how it's regulated in the body, and why it's good for you. We all want a healthier heart, but is this something I need to take? Take a listen to what the guys have to say and let us know what you think by leaving us an honest review!

Today we answer a popular question we get asked, "how do I make adjustments along my fitness journey?" Step 1, is staying consistent... but there's plenty more to that! Take a listen to what Brian and Jeremy have to talk about in this episode and let us know what you think by leaving us an honest review!

Another hot topic, CALORIES! There is an endless amount of questions to answer regarding calories, but at the end of the day, it all depends on the individual. There's no one size fits all when it comes to calorie intake. Take a listen to the guys covering Calories again and let us know what you think!

Today the guys talk about what numbers you should focus on hitting and in what order of importance regarding overall calories. They'll answer questions like: Why do these numbers matter the most? How do I find out how many calories I should eat depending on my goal? How much protein should I eat for a starting point depending on my goal?

These Bourbon Fridays have quickly become our personal favorite way to record the shows... LOL! Today we have Mike Taylor & Jeff Roth joining us to talk about health and fitness. Take a listen and let us know what you think by leaving us a review!

In this episode, we talk about all things Whoop related! The Whoop Strap is a fitness tracker that measures your sleep, workout intensity, and how your body recovers from your workouts and provides advice on how to improve all of those areas.  Take a listen to what the guys have to say about The Whoop Strap and let us know what you think by leaving us an honest review!

Is it going to be worth it? We all battle with this question internally... and it can hold a lot of us back! You have to make sure the juice is going to worth the squeeze. Making sure the work being put in is worth the end result! In order for the juice to be worth the squeeze, you have to own your challenges and excuses and quit letting them hold you back.

If you're a "hard-gainer" we know it's not always easy to gain weight... luckily we know what it's gonna take to gain that weight, and we've helped a lot of people do just that. Take a listen to the talk today and let us know what you think by leaving us an honest review!

Glucose Disposal Agent (GDA) is a very popular supplement in today's fitness realm! How should you use it? Is there such a thing as too much? Take a listen to what the guys have to say about GDA and let us know what you think by leaving us an honest review!

In today's episode, the guys bring on a special guest, Cavan Valance! Cavan has been training and coaching CrossFit for years and in 2017 he became an Elite athlete with us here at 1st Phorm. Take a listen to all the topics covered in today's episode and let us know what you think by leaving us an honest review.

Caffeine is VERY present in today's lifestyle. Most people start their day with a cup of coffee, followed by an energy drink at lunch, and maybe even one more before the day is over... but we wouldn't necessarily say "that's healthy". So, is it unhealthy? What benefits does caffeine bring us? How much is too much? Take a listen to the guys talk on Caffeine and let us know what you think by leaving us an honest review!

In today's episode, we talk about alcohol. Is drinking healthy? What's our favorite? Why can alcohol be a problem in a diet?

Vitamin C... We've heard about this one for years! We know some of the benefits it brings us, but do you know all of them? Today the guys dive into Vitamin C and there's some great information that is well beyond the common knowledge around this vitamin. Take a listen and let us know what you think!

In today's episode, the guys dive into the conversation around Gut Health! Guy health plays a very important role in the results you see and your overall health. Take a listen and let us know what you think!

We bring back a fan favorite this week with another round of Bourbon Friday! Today the guys talk about "The Four Principles"

Vitamin D is easily overlooked. Supplementing with Vitamin D can bring tons of benefits to your health, and is something most of us should be doing. Take a listen and let us know your thoughts!

Omega-3's are often looked over in most American diets. Today we talk about the benefits of balancing Omega-3's and Omega-6's, the benefits you'll receive, and how it can help you live a longer and healthier life overall!

Today we wrap up part 2 of the Clean Eatz interview with Don and Evonne Varady! These two have built an amazing meal prep company from the ground up. Be sure to try some of their meals out if you're in the area or place an order online.

Don and Evonne Varady from Clean Eatz, join us to start off this week of episodes! We talk about where they started, how they've grown, and where they're going.

Jeremy recently went on a camping trip in Colorado, so we figured it'd be a great time to talk about camping and the benefits that come along with it! In this episode: - Melatonin production - Circadian rhythm

A lot of individuals get hung up on their percentages when it comes to their macronutrient intake. These percentages ARE important but they are NOT the holy grail when it comes to dieting! Take a listen to what we have to say in regards to percentages and let us know what you think.

Today we are joined by Transphormer Margaret Osborne. Margaret was the runner up in one of our recent Transphormation Challenges, losing roughly 20 pounds of body fat and still maintaining that weight loss while now building muscle! In this episode: - How do you maintain the weight loss results? - Structure is important - What workouts are best to see long term results?

We all need a little tough love here and there! In this episode, the guys talk about yo-yo diets... they don't work LONG-TERM. Don't be someone who starts a "diet", kicks butt for 8 weeks, and then falls completely off after you reach your goal. You need to learn how to balance the lifestyle you want to live, while also maintaining your health. Stop living on two different ends of the spectrum, and find your happy medium.

Fasting has been around for centuries and it's something we all do daily ... even if you don't think you are! The best question to ask yourself is why are you doing it?! In this episode: - Benefits of fasting - What really is fasting? - It's a tool for people to restrict calories

We bring back Dr. Chad to discuss our body's energy systems. Our body is constantly burning calories, but where are those calories coming from? That's what we're going to answer today. In this episode: - Our body has 3 different systems for energy - What energy system is used when? 

In this episode, we bring back Rachel Compton to expand on the topic of EMOM workouts! EMOM = Every Minute on the Minute. These workouts are very popular and are a great way to get in a workout.

Today we're joined by Rachel Compton to discuss the topic of Crossfit! Rachel has been involved in coaching Crossfit for over 8 years. In this episode: - Rachels Background - Explaining Crossfit terms - What really is Crossfit?  

It's not always easy to stay on track when you're traveling ... but it doesn't mean you should completely de-rail your results! In today's episode, we'll go over what we'd suggest to help you stay on track while taking vacations and traveling.

The scale seems to constantly be moving... but why? Some days it's up, some days it's down! In today's episode, we'll break down why this happens and what you're doing to affect it.

In today's episode, we uncover the acronym of EPOC: Excess Post-Exercise Oxygen Consumption. In this episode: - The harder the workout generally equates to more EPOC - Focus on your workout, not how much EPOC you generate - Don't chase numbers, chase results

In today's episode, the guys discuss ketogenic diets! We know how popular this diet has been over the years so take a listen to what we have to say about it. In this episode: - What is keto - Who is keto for - How does keto help

Today we're excited to bring on an amazing guest in Emily Hayden! She's been involved in the fitness industry for almost a decade and she's got a lot of experience with diet, nutrition, workouts, and all things fitness related! In this episode: - Emily Haydens background - Follow the program - The small details matter - Coaching tips

Sometimes we all need a little tough love ... and that's what you're gonna get today! In this episode: - Stop the excuses - Get out and walk - Track your food

We know schedules are changing, we're all adjusting to the new "norm", while still trying to achieve our fitness goals. In this episode, we touch on a few hot topics going around right now.

To cap off Week 4, we're doing things a little different... Bourbon Friday! The guys pour a few glasses of bourbon and let loose a bit for today's episode. Topics covered: - Relationships - Balance - At home life

Wearable trackers have become a big trend over the last few years in the fitness industry. From tracking our steps to calories burned, and sleep monitoring the ability of these devices is endless. Today we go over how you should use these wearable trackers in your everyday life and how they can help your overall results!

Patience is going to be key in order to achieve your fitness goals. This isn't something that happens overnight. There isn't an "easy" fix in the fitness industry. In this episode: - Tips to build patience - Patience is important in the short-term & long-term - What you do has to be sustainable long-term

We know Week 4 can bring a lot of questions and we want to be sure we guide you through those and help you make the best decisions to reach those long term goals! We bring back guest Kenny Clayborn to help us answer these questions. In this episode: - When should I make adjustments? - Am I seeing the results from the work I'm putting in - Common struggles at Week 4 - Make small changes, then measure the results.

In today's episode, we bring on Sergeant Major Kenny Clayborn for a great discussion with the guys! In this episode: - Kenny Clayborn's Background - You've got to have goals to work towards - Always be ready to learn - Be coachable

To cap off this week, we brought in Dr. Chad Kerksick to discuss a hot topic: Nutrient Timing! In this episode: - Macro & micronutrient timing information - Performance, related to nutrient timing - Breakfast, lunch, and dinner -Post-workout nutrition - When should I have carbs?

The quality of the food you eat matters!!! 40 grams of carbs from sweet potatoes is NOT the same as 40 grams of carbs from skittles. In this Episode: - Food is not all created equal - IIFYM - Still enjoy yourself when needed/earned - Look for REAL food

If you aren't already setting goals for yourself then you're selling yourself short! In this episode, Brian and Jeremy will explain why they're necessary and how to implement them into your routine. In this episode: - Goal setting is always evolving - Goals also come with obstacles - Set your priorities 

Sleep is very important. If you want to live a longer and healthier life, sleep is a key factor. In this episode: - How to improve sleep - Ideal amounts of sleep - REM - Sleep tracking

We know getting over the first 2 weeks is a big hump. Now it's time to WIN WEEK 3! You might be 10 pounds down already or you might still be the same weight, and that's okay. Now it's time for these habits to start sticking, and we can make changes if necessary. In this episode: - When to make adjustments - If you aren't seeing results, something is missing - You have to journal your food  - Work with ONE coach