The Fit Fig Podcast

It's a choice to wander through life aimlessly. We've all done it. If you're tired of "trying hard," with very little to show for it, it's time to stop and pay closer attention to what you're doing (or not doing). In this episode I discuss my system for getting clear about what I want and more importantly, WHY I want it. If you've worked with me in the past, you already know what I'm going to say. But you should still listen to this episode. Thanks for being here! Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

When your primary goal is fat loss, it's important to develop new habits and skills that support the outcome you want. This won't happen if you don't take weighing, measuring and tracking calories seriously- at least for a few months so you can learn the value of a calorie. In this episode, I discuss how to wean yourself off tracking calories so you don't have to do it forever. As we get deeper into summer, it's not wise to forgo your strength training workouts for other activities. This doesn't carry over like most people think it does, in fact, it can work against you in the long run. Don't skip the gym! Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

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In this episode I share some ideas around including more balance and stability exercises in your training routine. Balance is one of those "use it or lose it" skills, so it needs to be a part of your program indefinitely if you want to keep or improve it. Adopting a non-judgmental attitude toward your capabilities (or temporary lack thereof) is paramount for success. We'll also discuss some fun gear I recently discovered! Hope you're all well. Thanks for listening! Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

I'm a big fan of self-reliance, specifically as it pertains to starting your own business and designing your life the way you want to live it. There's a lot of loud, scary noise bombarding us all right now, and it can feel discouraging. In this episode, I discuss opting out of the chaos, guarding your mind from the toxicity of extremes and trusting your inner voice. Thanks for listening! Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

In this episode I discuss the importance of having the right attitude when pursuing your goals. Far too often I hear people complaining, becoming negative, and getting impatient, then quitting when things become too challenging. I see this in all areas of life, not just fitness. This is how you "fail." You quit. Your attitude drives you forward, or pulls you down. You choose. Ideal training splits depend on several variables; your goals, how much time you have, your schedule, and your ability to recover between workouts (dare I say, age might be a factor in this). Regularly getting into a flow by engaging in certain activities is important for improving your focus, extending your attention span (which is apparently dwindling, according to recent research), and allowing you to access a calm, conscious state. This is vital for good mental and physical health, which compliments all facets of life. Thanks for listening! Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

I'm working on a passionate project that's been living rent free in my head for too long. It's time to get it going. In this episode I share what I'm up to, and a bit about the community experience I had over the weekend. I love finding my people, and this new project has connected me with some awesome folks. I'm excited to see the impact we can make. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

In this episode I discuss the habits of competitive bodybuilders and what I think they get right. Putting physique change at the forefront of their efforts over performance or anything else, is where bodybuilding becomes controversial. Most people are embarrassed to admit their most important goal is to look good naked. These are their words, not mine. I support all of my clients and whatever goal they want to pursue. We dig into discussing supporting your spouse and their goals, as well as the importance of taking your training more seriously. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

Technology has come a long way over the past few decades, making it easier than ever to help us measure, monitor and achieve our fitness goals. In this episode, I share three pieces of technology I believe are worth investing in and using daily. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

In this episode I discuss my recent trip to Mike Boyle's Strength & Conditioning facility in Woburn, MA. I attended their Spring seminar with my wife Lela, and we learned from some of the best minds in the fitness industry. I took several things away from this event; one being the importance of training an often overlooked muscle group, otherwise known as the "second heart." I have adjusted my own training program to prioritize this part of the body in an effort to give it the attention it deserves. Maintaining excellent cardiovascular health is severely underrated. I also discuss the importance of taking the leap into new ventures, and the importance of being a life-long student by focusing on your continued education. Thank you for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

Improving self-discipline opens doors to better health, deeper relationships, and more career opportunities. Cultivating self-discipline requires delaying gratification, which is an ongoing practice. In this episode, I share several things I've been doing to improve my daily habits and self-discipline. Consider the changes you can make in your own lift that will help you get where you want to be. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

I love sharing book recommendations, especially when I believe the majority of people can benefit from reading a specific book. Changing your thoughts, beliefs and self-talk to support your goals is important if you want to experience lasting results. I highly recommend this book to anyone in a position to lead others, or for someone who wants to make a positive change in any area of life. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

We offer several program options to help you reach your goals. Private Personal Training is our longest running, and most popular program. This is where we work together one-on-one, and can focus exclusively on your goals. The workouts are customized accordingly. If you need help with nutrition coaching and/or program design, we can include those features as well. If you would like more information on any of our programs, please send us an email. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

Establishing personal values is the first step in gaining clarity around what's most important in your life. Next, is the process of setting goals. Without a set of personal values to help drive good (and faster) decision making, you run into unnecessary frustrations, and it can often feel like your goals are out of reach. Your values will help guide you, troubleshoot problems, and they will make goal setting and achievement so much more fun. In this episode, I share my revamped values for 2025 and how I organize my goals around them. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

When you invest in a fitness coach, you are entering into a partnership. It's important to walk into this partnership with clearly defined goals, an understanding of why these goals are so important to you, and a willingness to be honest and vulnerable every step of the way. Change is hard, and your coach can guide and troubleshoot only as far as you are willing to go. It's your job as the client to ask questions, communicate honestly, adhere to your plan, keep showing up, and maintain patience as you move through the ups and downs of the transformation process. In this episode, I share my "dream" coach/client dynamic. Thank you for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

We offer several online training options for our clients; nutrition coaching, program design, and a combination of the two. If you have access to a gym and you're self-reliant while also having some experience with weightlifting, online coaching is a great option if you need guidance and accountability. Send us a message through our website for more info! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

To set yourself up for success, consider planning your next fat loss phase under specific conditions that will support the outcome you want. It's not always a good time to put your body through what it takes to lose body fat. Have a plan, and go all in. If you can't do that right now, hold off until you can. Consistency is key. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

Reading books has always been one of my favorite pastimes, and it's allowed me to advance my career, improve my marriage, fix my mindset around money, and boost my self-awareness. If you end up reading any of these books, or you have recommendations for me, please let me know. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

One of my biggest goals over the past few years has been to return to running after spending more time than I'd like to admit managing chronic pain. In this episode, I share the tools and resources that have helped me the most. If you're experiencing chronic pain that keeps you sidelined, this episode is for you. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

In December 2023, I set a goal of abstaining from alcohol for all of 2024. At the time, I realized the importance of making more conscious decisions around what I consumed, and how alcohol was impacting my mental and physical health. I have not had a drink since Dec. 18th, 2023, and I'm not sure I will ever consume alcohol again. If you're thinking about cutting alcohol out temporarily, or for good, this episode is for you. Thanks for listening! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

It's been a while! I'm back with a new episode discussing a recent passion project and how I channel anger to make an impact in my community (while getting in some exercise, too). If you enjoy this episode, please consider leaving me a rating and a review wherever you are listening. I appreciate it! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

Supplements have become a trendy thing in the fitness industry over the last few years, but I don't think they're necessary for everyone. Here's why. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

The next time you meet someone who has made a total transformation with their health and fitness, don't ask them what diet they followed or what exercise program they did. This doesn't matter as much as you think it does. Instead, ask them THESE questions. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

In this episode I discuss the benefits and challenges of macro tracking. For years, I avoided learning how to track macros because I was intimidated by the numbers. I figured I could just "eat healthy" and get the results I wanted. When I hit a plateau, I realized I needed to get out of my comfort zone and learn more. When you understand macro tracking, you can take your fitness goals to another level. Protein, carbs and fat play important roles in our health, and dialing in the correct ratios can expedite results and improve physical performance. I prefer macro tracking (and flexible dieting) to other nutrition methods because it's more realistic and sustainable in the long run. It also removes a lot of guilt and shame around food. Thanks for being here. Enjoy the episode! Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

There are many things that will threaten to derail your fitness efforts, life is full of unexpected twists and turns. I often see these three specific things sabotaging my clients. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

I completed my third round of 75 HARD in March 2024, and I learned a lot. Here are some reasons I think everyone should do this program at least once. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

When deciding whether to join a fitness class at a gym or to hire a private personal trainer, you first have to consider your unique needs. If you're unsure about what program is ideal for you, start by defining your goals. Next, consider the ways in which you learn best. This is different for everyone. Do you need more focused attention or are you fine working out with 20 other people in a room? In this episode, I discuss the pros and cons of Group fitness class and Private Personal Training. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

It can be tough to sift through the endless nonsense in the health and fitness industry because misinformation runs rampant. There are a handful of experts I have learned from over the years, and I want to share a few resources with you here so you can avoid the b.s.Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

January is my least favorite month of the year in Alaska because it's cold, dark and depressing. It often feels like 31 days of pure torture. This year, I committed to going outside everyday and logging at least 100 miles outside fat biking, hiking, rucking and snowshoeing to help make it through the worst month unscathed. I was surprised to discover that the colder, more miserable the weather, the more motivated I was to spend time outside in it. Therein lies the answer: Stop hiding from inclement weather, instead, get out and enjoy it more often. You might find you actually kind of love it. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

In this episode I interview my good friend, and longtime client, Jessy Lumba. We discuss everything from changing your mindset, sharing a house with people who don't eat like you, working through injuries and how therapy has changed her life. Jessy and I have have worked together on and off since 2007, and she has accomplished some impressive goals over the years, starting with reaching her initial fat loss goal, then competing in several Figure Competitions (after telling me she never would), and now focusing on staying as strong and fit as possible in her 40's by incorporating regular strength training, healthy habits and daily walks into her routine. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

When you walk into the gym, do you have a clear plan that you know will get you the results you want? Often, there is very little intent or organization behind the workouts most people are doing. The exercises are random, and the outcome is unclear.  I'm not trying to criticize this, as I was once there myself. It's frustrating to spend months or years toiling away in the gym with very little to show for it. This is why it's so important to get clear about your goals and establish rules for your training so you can design an effective plan that will help you get you where you want to be as fast as possible. Time is finite. You can never get back that hour you spent in the gym. Here are several ways you can get more from your workouts and maximize results. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

At the end of each year, I reflect and review the highs and lows of the previous 12 months. This exercise helps me gain clarity around what I want to focus on for the next 12 months, and it ensures my goals are always aligned with my values. It also allows me to make more informed decisions so I can avoid repeating mistakes and wasting time. I invite you to take 30-60 minutes and review your year now. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

If you're in a fat loss phase and you're finding it more difficult to lose body fat, consider your daily NEAT. This is all activity that isn't sleeping, eating or formally exercising. NEAT is small daily energy expenditure that compounds over time and can bust you out of a plateau and accelerate fat loss. It can also make the transition from fat loss to bodyweight maintenance much easier The more you move, the better. Park your car farther away and walk, stand up instead of sitting, clean your house, take your dog for a walk, and have more sex with someone you love. These are all examples of NEAT. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

Have you been training in the gym for a while and not seeing results? You might be overlooking these 7 things that will you help you make better progress in the gym. It's far too easy to simply go through the motions of a workout, but this disconnection typically doesn't yield much in the way of results. Get focused, and take your training more seriously. Here's how we're going to do it. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

The holidays are here, and it's during the months of November, December and January where Americans can completely derail their health and fitness progress if they're not mindful. You don't have to track macros or restrict calorie intake if you don't want to, but it's a good idea to go in with a solid plan so you don't unravel all of your hard work, or set yourself back for months on end. In today's episode, I've got some tips for helping you stay on track. Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

Where I see a lot of people go wrong with their health and fitness is when they "check out" and completely avoid any accountability whatsoever. They refuse to check their weight on the scale, they opt out of family photos because they hate the way they look, and they won't go to the doctor when something feels wrong. The first step to making a change is to be honest, and stop hiding from yourself. In this episode, I've got a few ideas for how you can more consciously manage and monitor your health; including your bodyweight, as well as how you look, feel and perform.Email me here: https://figarellesfitness.com/Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

Exercise burnout is a real possibility when you've been grinding away for months on end. Don't quit! That's the worst thing you can do. Instead, shift your mindset around the meaning you give to your fitness and nutrition. Consider setting "impossible" goals that fire you up. Address your sleep and recovery, and incorporate a de-load from time to time. Get in touch: https://figarellesfitness.com/

I have been practicing meditation for the past 12 years. It's helped me get more clear on my goals, manage my emotional states in stressful situations, re-frame the meaning of negative experiences and trauma, and to learn to control what I can and let go of the rest. Meditation is for everyone, and it  will change your life for the better if you make it a regular practice. In this episode, I share my experience with meditation, how I learned about it, and why I make it a regular part of my routine. 

When can kids safely start strength training? This has been a hot topic since I was a kid. The research on this surprised me, and it's all good news! 

In today's episode, I interview Laurel Renkert, a mom of two, a wife, a business owner and a newly published author of the book 'Drive to Thrive.' In the book, Laurel shares her personal story of overcoming an eating disorder in college, and the lessons that followed that challenging experience.  Laurel discovered healthy ways to move through difficult times with more hope and optimism, and she shares these valuable insights in her new book with the goal of helping others overcome their own obstacles. Please enjoy our conversation. 

I regularly use this exercise to assess a client in a variety of ways. It's incredible how specific movements will expose our strengths and weaknesses. I challenge you to film yourself performing 10 reps of this movement once a week for the next 30 days and focus on improving your technique, while listening to your body and applying the appropriate self-care protocols along the way. 

Do you find yourself constantly struggling to stay consistent with your workouts and nutrition plan? Here are 7 tips to help you stay focused on your goals so you can get the results you want. 

Have you ever gone on vacation, only to find yourself so completely off track with your health and fitness habits that it feels like you're starting from day one when you return home? It doesn't have to be like that. Here are the tips and tricks I use to help me stay on track with my goals, or at least not fall off the deep end completely. 

How often do you lie, omit information or ghost people? These habits may be the very things holding you back from making progress with your health and fitness efforts, and building solid relationships with the people in your life. 

I have had this goal on my list for 9 years. It's time to take action. Have you ever looked through an old notebook and come across a plan or an idea that was meaningful to you? Is it still? I really had to think about this one to figure out how much it mattered to me. 

Back in 2006, I was terrified to start my own business. Despite knowing it's what I wanted more than anything, I couldn't seem to overcome my fear no matter how hard I tried. Until one day I read a quote in one of my business books; "Leap and the net will appear." It was the wakeup call that I needed to let go of my limitations and go after my dream. We too often wait for the "right time" to start something. There will never be a "right time." Start today. 

How often do you sit down with your spouse and connect on a deep level? Deliberately opening the lines of honest communication with your spouse can completely change your marriage for the better. This one thing has made my marriage better. 

After several months of debauchery, I decided to cut alcohol out of my life for the month of January. This is known as "dry January." I felt so good throughout the month that I decided to continue abstaining from alcohol indefinitely. I'm not a big drinker, and I don't plan to cut it out of my life forever, but I will be much more intentional when I introduce it back. The results have been amazing; better compliance with my nutrition plan, great workouts, healthier digestion, lower blood pressure, and improved sleep. Have you ever gone a period of time without drinking? What were the results? 

One of my favorite books of 2023 is The Comfort Crisis by Michael Easter. The benefits of letting ourselves experience boredom without reaching for our phone, taking on big physical challenges, and contemplating death everyday are many. Have you read the book? If so, let me know your key takeaways.