The Blue Shoes Fitness Podcast

For as much as you see online on social media, there is a whole world of "real life" that happens offline behind the scenes. In this episode, I wanted to share some BIG changes that are going on in my life as a husband, dad, Believer, and coach. It's all very exciting, but our family is jumping out of our comfort zones headfirst! Links from the episode: The Garden Church: www.thegardenaz.com The Biggest Story: https://amzn.to/3rTYkP5 ...If you want to learn more about what I do as a coach, here are some ways to get plugged in!

Coaching involves a lot of teaching of course, but one of the best parts about being a coach is that there are always new things to learn! In this episode, I'll share about my current project and some of the biggest things I've learned from it so far. You'll be able to take many of these findings and apply them right to your own training to get the best results AND to enjoy the journey along the way! Additionally, you'll get some behind-the-scenes insights into what my Strong Shepherds group training program looks like and all the benefits it has to offer! ...If you want to learn more about what I do as a coach, here are some ways to get plugged in!

Here's a Q&A episode for you - thanks to everyone who submitted a question! Below are the questions I cover in today's episode:1. Maybe a dumb question, but can good mornings be used instead of an RDL? Just looking for an alternative and I've been doing RDLs for a while kinda bored lol.2. Tips for dealing with the mental aspects of accepting I'm going to be hungry on a cut?3. How effective is Barre3 vs Zumba vs HIIT classes?4. What are your thoughts on all the weight loss drugs/injections (like Ozempic) Is this even a safe/healthy/sustainable way to lose weight? *Every* so often I get jealous that it seems so much easier than the "old fashioned" way but I know there has to be a catch....If you want to learn more about what I do as a coach, here are some ways to get plugged in!

Here's another educational and SPICY episode to challenge your current thoughts on mindset!

Here's another educational and SPICY episode to challenge your current thoughts on nutrition!

Here's an educational and SPICY episode to challenge your current thoughts on nutrition!

Whether you're writing up your own workouts, receiving them from a coach, or finding them somewhere online, you'll want to make sure that your program is actually designed to meet your goals. If you're listening to this podcast, it's likely that your goals include being strong enough and mobile enough to handle everyday life - especially with your kids. There are hundreds of different exercises and variations, not to mention all the other factors that go into exercise programming - how do you decide what to include? One way to ensure that your workouts are complete and comprehensive is to break them down into specific movement patterns, rather than just specific muscle groups. In this episode, I give my two cents regarding the 6 major movement patterns you should consider building your training around. Lots to unpack here, so let's get into it! ... If you want to learn more about what I do as a coach, here are some ways to get plugged in!

Here's a Q&A episode for you - thanks to everyone who submitted a question! (My apologies for the abrupt ending - I ran out of recording time!) Below are the questions I cover in today's episode: 1. What are some cues I can use to ensure my squat is good as far as form goes? 2. As an athlete how should I train and maintain my fitness without any injury? 3. Is it fine if we start working out after slightly recovering from an injury? 4. Do I have enough time for "summer body" goals? 5. If a raw chicken breast weighs 150g but after baking it in an oven the weight reduces to 120g (that's the result I got today), which weight do I enter into myfitnesspal? 6. Is it a big deal if I have to do my exercises out of order from my written workout? 7. What do your kids eat? Is it all healthy stuff? 8. My legs routine consists of these exercises: Leg press, Calf raise, Leg curl, Leg extension, Lunges. I feel like lunges are a bit redundant since I've already hit all leg muscles in the other exercises. So is there any benefit for me to continue with doing lunges, or is there a better alternative to lunges that I could do? 9. What is the importance of hypertrophy in working out? ... If you want to learn more about what I do as a coach, here are some ways to get plugged in!

There is certainly both an art and a science to program design for strength training - both halves may seem complex, but they don't have to be confusing. Today, I want to share a 6-step framework that you can use to write your own workout program that suits your lifestyle and matches your goals. It's the same basic outline that I use when writing custom programs for my 1:1 online coaching clients. And for those who are interested/ready, I end this discussion with a brief list of what you should focus on once you've completed and acted on the 6-step framework. ... If you want to learn more about what I do as a coach, here are some ways to get plugged in!

Learning about nutrition can be a bit daunting and downright confusing - and it's not common sense like some fit pros think! That's why in this episode we're going over some key nutrition terms and concepts that you'll likely run into everywhere from social media to the grocery store. Besides education for its own sake, I want to empower you to take control of your own nutrition, rather than letting food marketing rule over you with fear and anxiety. Making decisions about your nutrition that are based in truth instead of intimidation is what we're here for! (This episode is Part 2 of 2 - if you haven't already, make sure to check out the previous episode for Part 1 of the nutrition terms you need to know!) ... If you want to learn more about what I do as a coach, here are some ways to get plugged in!

Learning about nutrition can be a bit daunting and downright confusing - and it's not common sense like some fit pros think! That's why in this episode we're going over some key nutrition terms and concepts that you'll likely run into everywhere from social media to the grocery store. Besides education for its own sake, I want to empower you to take control of your own nutrition, rather than letting food marketing rule over you with fear and anxiety. Making decisions about your nutrition that are based in truth instead of intimidation is what we're here for! (I wasn't able to finish my full list of nutrition terms today, so this episode is Part 1 of 2 - be on the lookout for the second episode!) ... If you want to learn more about what I do as a coach, here are some ways to get plugged in!

There are plenty of aspects of fitness and making progress that take months - even years! Losing body fat, building muscle, perfecting your lifting technique, developing awesome health habits... That got me thinking about what you could achieve in the short-term. Like, the reeeeeeeally short-term. Is there anything I could teach you that would only take you a few minutes to do, yet would have a huge lasting impact on your fitness? In today's episode, we're doing exactly that. I'll be covering 5 under 5: 5 ways to improve your fitness in 5 minutes or less. ... If you want to learn more about what I do as a coach, here are some ways to get plugged in!

Here's a Q&A episode for you - thanks to everyone who submitted a question! Below are the questions I cover in today's episode: 1. Is it better to try to make more progress faster, or to go slower for longer? 2. Besides just adding weight to an exercise, how else can I progress it? 3. What is a good rate of weight loss in a diet phase? Not sure if I'm going too slow or not. 4. You seem to promote full body workouts - is there a main reason? Are there any other good ways to divide workouts? 5. What is something you've changed your mind about in fitness, health, or coaching journey? Parenting? 6. On high reps sets, I get out of breath before my muscles get tired. 7. Help me justify starting my home gym! Needing to pull the trigger.

There's no rule that says that your fitness goals *have* to be bigger than yourself... but you may get to a point where you realize that surface level goals simply aren't worth the time and effort anymore. (This change of perspective often comes as a result of having kiddos!) The title of this episode is a question that I love asking my clients as they begin their fitness journeys, work through the "boring middle ground," and near the end of their goals. These are all great opportunities to check in to see how important and relevant their goals still are. I'll go over a short list of reflection questions that might help you to find and stick with the goals that matter most to you - and to your family. ... Thanks for checking out this episode of the Blue Shoes Fitness Podcast!

At the time of recording (January), stepping on the scale is an especially popular and often anxiety-inducing part of tracking fitness progress. This begs a few questions though: Is the scale even necessary? Are there other ways to track progress? Is it possible to still use the scale in a productive-but-not-scary way? In today's episode we'll chat about how there are many ways and metrics by which you can track progress, AND how you can use the scale as one of many helpful tools in your "fitness toolbox." Knowledge and experience are power! ... Thanks for checking out this episode of the Blue Shoes Fitness Podcast!

In nearly any habit, hobby, or endeavor we take on, there are always things we wish we had known or understood better when we first got started. Have you ever had this experience? Whether you're starting your fitness journey for the first time ever or just the first time in a while, here's a list of things that I wish someone had told me right from the get go - I hope these serve to bless you and propel you toward your goals! ... Thanks for checking out this episode of the Blue Shoes Fitness Podcast!

There's a raging debate in the fitness industry, and you're a part of it whether you realize it or not! Without getting too nerdy or too far off in the weeds, I share some popular viewpoints on the training volume vs. training intensity debate, and give a few of my own thoughts as well - all, of course, with the end goal of helping you as a parent make the most of the time and energy you spend in your own workouts! Enjoy this discussion, and perhaps it will challenge you to think about your fitness from a new perspective. ... Thanks for checking out this episode of the Blue Shoes Fitness Podcast!

Here's a Q&A episode for you - thanks to everyone who submitted a question! Below are the 10 questions I cover in today's episode: 1. What's the best training split for building strength? 2. How much time should I spend at maintenance vs deficit vs surplus? 3. How important is form when working out? 4. Best way to calculate maintenance calories? 5. What are your top overrated exercises? 6. How important is it to do ab workouts? 7. Is there anything in fitness/nutrition that you've changed your mind on? 8. Can you build muscle without adding body fat too? 9. Any tips on motivation? I feel stuck and completely unmotivated to keep working on my goals. 10. How closely do I need to track calories, protein, carbs, etc.? I just want to lose a couple of pounds! ... If you want to learn more about what I do as a coach, here are some ways to get plugged in!

Why does meal time always seem to be so stressful, time consuming, and draining? Even just thinking about what to eat can feel like a chore sometimes! The goal of this episode is to share a daily meal template that I've used for years (for myself and with clients) which finds a balance between the extremes of being overly restrictive and being overly unstructured. If your current eating patterns bring more frustration than joy or health, this is the one for you! ... If you want to learn more about what I do as a coach, here are some ways to get plugged in! 1. 1:1 online strength/nutrition coaching: www.blueshoesfitness.com 2. "Strong Shepherds" group training program: www.blueshoesfitness.com/strongshepherds You can also find me hanging out elsewhere online! - Blue Shoes Fitness Instagram: www.instagram.com/justinratkovich - Blue Shoes Fitness Pinterest: www.pinterest.com/blueshoesfitness Thank you for supporting BSF, and I'm glad you could be here today!

Focusing on self-discipline, willpower, and brute force is a popular suggestion for creating new habits, breaking old ones, and making progress toward your goals. But is that really the only way? If not, is it even the best way? In today's episode, we'll chat about the role that discipline does play in your fitness journey - how it's a powerful tool, but also how there's a time and place to use it too. ... Thanks for checking out this episode of the Blue Shoes Fitness Podcast!

This episode is all about setting fitness goals that are actually meaningful to you - not just goals that you feel like you "should" have. I share 4 lessons that I've learned from a "4-pack mindset," which has been both freeing and fruitful! ... Thanks for checking out this episode of the Blue Shoes Fitness Podcast!

When it comes to strength training and nutrition programming for parents, we have to take into account a handful of unique considerations in order to build a program that's actually helpful. Let's take a look into some of those factors, and figure out what you can do about them! ... Thanks for checking out this episode of the Blue Shoes Fitness Podcast!

If you want a workout program that fits your exact needs for your specific goals, what's the best place to start? If you're short on time, effort, and fitness know-how, you can hire a Coach like me! If you have some extra time, effort, and fitness know-how, you can write up your own basic program by following the 5 simple steps listed in this week's episode! Here are the 5 simple steps to give you a quick outline to go off of: 1. Write out your goals/progress metrics 2. Write out your workout parameters 3. Choose your workout split 4. Choose your exercises 5. Choose your rep/set scheme There's a 6th bonus step that will help tie them all together, too - enjoy the episode! - Coach J --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

You probably don't need a list of even more things to do this holiday season - after all, it's the busiest time of the year, and most parents like us are already busy to begin with! This list here is all about simple things that won't add to the clutter, but rather will help free up more of your time and energy as you head into the new year. Enjoy! - Coach J --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

What does the phrase "your fitness is not your own" even mean? More importantly, how do your fitness goals improve the lives of those around you and closest to you? We'll tackle these questions (and more!) in today's episode! - Coach J --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

Check out the episode title and dive right in to this important lesson! - Coach J --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

If you've ever worried or wondered about getting more lean while not building "too much" muscle, this episode is for you! I address the question as it was asked by a friend on Instagram, and as importantly, we'll talk more about the true heart behind the question. There might be more to this one than meets the eye! --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

Are your home workouts too easy for you? Have you outgrown all of the equipment you have at home - if you have any at all? In this episode, Drake asks about how to create progressive overload in his home workouts in order to keep building muscle. I have a few key takeaways for you (5 actually!) to help you make the most out of your gym-less workouts right now. Enjoy! --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

If you've ever struggled with motivation along your fitness journey, you're in fantastic company! We've all been there (myself included!), and the land of boredom and tireless wandering can be difficult to navigate on your own. That's why I put together these 3 tips of how to get out of a motivation rut and how to regain your momentum. Enjoy the tips, and reply with any follow-up questions that come up for you!

Are you headed back into the gym in the near future? Maybe you're wondering what precautions and strategies you shouldn't use to make the most out of this time? This episode is for you! We'll talk about some real specific applications as well as some big picture mentalities to get you off on the right foot as you reconnect with your beloved gym home! --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

What makes dieting so difficult for so many of us? As a Coach, I've seen 3 specific struggles come up time after time that many dieters face - and are subsequently detailed and defeated. In this episode, we'll discuss these 3 Struggles as well as a few solutions to bypassing or defeating them altogether! --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

A few quick fitness, nutrition, and lifestyle tips to help you take advantage of these new circumstances that you're in right now! --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

Achieving your fitness and nutrition goals in 2020 starts with harnessing your mindset toward those goals and the behaviors associated with them. In this episode we discuss 3 distinct mindsets to help carry you through toward lasting change. Want to lose weight? Want to get stronger? Want to build a healthier relationship with food? Start with embracing these 3 mindsets this year! --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

At a loss for what to eat for breakfast? In this episode, we'll talk about 10 high protein breakfast ideas with over 30 grams of protein. We'll also discuss 5 breakfast ideas that are actually much lower in protein (yet higher in calories) than most people think. --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

Here's the inside look at my own goals for fitness and fat loss in January andthe rest of 2020! --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

Coach J answers your top 10 submitted questions for October 2019! --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support

In this episode, we're answering 10 of your top questions about fitness and fat loss to help you reach your goals in December 2019! --- Support this podcast: https://podcasters.spotify.com/pod/show/blueshoesfitness/support