Podcasts about first month free

Back by popular demand!  @KylaScanlon  joins us this week to talk about Trump's big tariff gamble, the looming recession, social media breaking our brains, and so much more. Oh and hey! Give this video a thumbs up if you enjoyed it! And please leave us a comment! AUSTIN we are coming for you. Get tix here: https://www.creekandcave.com/events/ben-emil-live Check out Kyla here: https://kyla.substack.com/ and on socials Buy Kyla's book here: https://www.amazon.com/This-Economy-Money-Markets-Really/dp/0593727878 This week's bonus episode is a GEM. Sign up for your FIRST MONTH FREE and support the show at https://benandemilshow.com

Every day we learn about new and unsettling things AI can do. In this episode we'll talk about a journalist who was involuntarily psychologically profiled by a stranger using ChatGPT, the sketchy new tools ICE is using to detain people, and just what exactly Palantir actually DOES. This week's bonus episode is as good as they come. Sign up for your FIRST MONTH FREE and support the show at https://benandemilshow.com

Popular YouTuber Mark Rober drove his Tesla through a cartoon wall and the Tesla permabulls and Elon fanboys cannot stop obsessing over it. We'll take a look at the recent spate of negative news hitting the automaker, it's historic stock decline, and what could happen next. This week's bonus episode is as good as they come. Sign up for your FIRST MONTH FREE and support the show at https://benandemilshow.com

This week we've got Ed Zitron, the outspoken AI critic and journalist. He's got a LOT to say, and we have a lot to ask him. We think this episode speaks for itself, and is one of our favorites of all time. Enjoy. Follow Ed here: https://www.wheresyoured.at/ https://bsky.app/profile/edzitron.com Be sure to join us for a very fun very special bonus this week! Sign up for your FIRST MONTH FREE and support the show at https://benandemilshow.com ***LINK TO OUR DISCORD: https://discord.gg/CjujBt8g ***Subscribe to Emil's Substack: https://substack.com/@emilderosa ***Leave a comment! Like this video! Tell a friend about our show! WHY THE MARKET IS CRASHING: https://youtu.be/OSRVh6ns7Z8 Latest MEATBALL SPECIAL HERE: https://youtu.be/uIOdsIn1Tdo We bought suits HERE: https://youtu.be/_cM1XqA9n2U __ RIDGE WALLET: Take advantage of Ridge's one-a-year anniversary sale and get up to 40% off right now by going to https://www.ridge.com/BAES #ridgepod MUD/WTR: Start your new morning ritual and get up to 43% off your @MUDWTR with code BAES at https://mudwtr.com/baes #mudwtrpod __ This episode was edited by Connor Rousseau / @ conrad_roussrad Follow us on instagram! @ benandemilshow @ bencahn @ emilderosa Learn more about your ad choices. Visit podcastchoices.com/adchoices

Chris Camillo is a massively successful investor who's been right on a ton of big trades over the years. And now he's got his eyes (and his money) fully set on humanoid robots. We talk about how he got rich, some of his biggest trades, DOGE, Tesla, trains, FSD, and of course...robots. You can follow Chris at https://x.com/ChrisCamillo and see his show at https://dumbmoney.tv __ Join us in the bonus for a special epilogue on this episode, and more. Sign up for your FIRST MONTH FREE and support the show at https://benandemilshow.com ***LINK TO OUR DISCORD: https://discord.gg/CjujBt8g ***Subscribe to Emil's Substack: https://substack.com/@emilderosa ***Leave a comment! Like this video! Tell a friend about our show! WHY THE MARKET IS CRASHING: https://youtu.be/OSRVh6ns7Z8 Latest MEATBALL SPECIAL HERE: https://youtu.be/uIOdsIn1Tdo We bought suits HERE: https://youtu.be/_cM1XqA9n2U __ FACTOR MEALS: Eat smart with Factor. Get started at https://factormeals.com/baes50off and use code "baes50off" to get 50% off your first box plus free shipping. HIMS: Don't lose your hair, fellas!! Start your free online visit today at https://hims.com/BAES MANDO: Control Body Odor ANYWHERE with @shop.mando and get $5 off off your Starter Pack (that's over 40% off) with promo code BAES at https://Mandopodcast.com/BAES #mandopod CHUBBIES: Chubbies is here to help you take on 2025 in style! Get 20% off @chubbies with the code BENANDEMIL at: https://www.chubbiesshorts.com/BENANDEMIL #chubbiespod __ This episode was edited by Connor Rousseau / @ conrad_roussrad Follow us on instagram! @ benandemilshow @ bencahn @ emilderosa Learn more about your ad choices. Visit podcastchoices.com/adchoices

 In this episode, we explore how even small price changes can send ripples through customer behavior and what that means for your bottom line. We break down our latest research—from customers' sensitivity to price increases and the magic behind promotional offers like “First Month Free” and “75% Off First Two Months.”  Along the way, Magen and Rick share insights on competitor strategies, future trends, and actionable steps to help storage owners fine-tune their pricing and add value without sacrificing customer loyalty. Whether you're a seasoned operator or just curious about the dynamics of pricing in self‑storage, this episode has something for you. Tune in and get ready to turn data into dollars!  Reach out to us at info@atomicstoragegroup.com

A sudden shift in Utah's apartment rental market, in favor of renters. Apartments are showcasing an increase in move-in incentives. Dave and Debbie speak with Paul Smith with the Utah Apartment Association on whether apartments have been overbuilt and if these incentives will last. Dave and Debbie also speak with Shane Stewart, Certified Financial Planner with DMBA about how to start the process of moving out of renting and saving for a home. Is it even possible in today's market?

WSJ: Instagram's algorithm delivers toxic video mix to adults who follow children The pitch for dome schools Sleep shortage crisis in older Americans Utah gamers are 8th most likely to cheat in the nation

"Invite a veteran to yoga because you just might save their life." This powerful message is one that Dan Nevins, a highly decorated soldier, promotes as a public speaker and yoga teacher. Dan lost both legs below the knee and lives with a traumatic brain injury (TBI) and the emotional wounds of war. When Dan discovered the transformational power of yoga, he found healing from the invisible wounds of war in a way that he hadn't before. As a yoga teacher himself, Dan encourages people from all walks of life, especially veterans, to take up the practice. This is a MUST LISTEN episode as Nick Clark hosts Dan Nevins who shares his inspiring story of resilience and transformation that will touch your heart and soul. To connect with Dan, search for Dan Nevins on Instagram, Facebook, or LinkedIn. Dan is raising money for breast cancer. If you'd like to donate, CLICK HERE Spotted Dog Yoga & SUP is giving a FIRST MONTH FREE to ALL veterans and first responders during the month of November. Text 916-990-1720 to claim your first month free or CLICK HERE to learn more about Spotted Dog Yoga & SUP. --- Send in a voice message: https://podcasters.spotify.com/pod/show/playhardlovebig/message

Prioritize the important for a more meaningful & productive life by getting unstuck from the tyranny of the urgent. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out the Barbell Logic podcast landing page. The Important and the Urgent When conceptualizing and prioritizing tasks, use the Eisenhower Matrix. This is a quad chart President Eisenhower created that organizes tasks into not urgent and not important - reduce or eliminate urgent but not important - delegate or automate urgent and important - schedule & pomodoro or delegate to those who can do them better not urgent but important - schedule, prioritize, and defend Urgent tasks are urgent because of other people and have time constraints. Important tasks are important because they are important to you - they serve your goals and align with your values. Ironically, you can often find yourself ignoring those things most important to you because they're not important to others (not urgent but important). Because urgent tasks are important to others, you can find yourself struggling to overthrow the tyranny of the urgency and actually accomplish (or even work toward) those things that are important to you. Prioritize the Important - Urgency as Enemy Matt has some advice all the four categories above and how you can approach them. Reduce or eliminate tasks that are neither urgent nor important. These are things no one is telling you to do and you don't find valuable. This might be scrolling social media or binge-watching movies. Delegate or automate urgent but non-important tasks. These tasks must get done, but they're not important to you. Maximize efficiency so that someone else can do them or you do them efficiently. It may seem like urgent and important tasks - because they're BOTH urgent and important - should fill your time, but that's not the case. Why!? Because you can still completely ignore the important but non-urgent. Schedule and pomodoro these tasks or delegate them to someone who can do them better. Lastly, schedule, prioritize, and defend the important but non-urgent. Try to create some false urgency by putting them in your schedule and now allowing distractions. If you don't prioritize the important, no one will. When you do the above, you order the chaos. Things you never could accomplish will suddenly be doable (and eventually done). Remember, this is Barbell Logic, and health and fitness is important but not urgent (until, for some, they have a serious illness or limitation that seems to bring an urgency to the important). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Make women anabolic again. Niki and Andrew talk to Monica Multani. Monica is Niki's client who turned to strength after the combination of a hand injury and bad diagnosis paired witnessing her mom get stronger with barbells. Check out the Barbell Logic podcast landing page. Bad News People often turn to healthy habits like strength training when they realize the negative effects of their current lifestyle. For Monica Multani, she suffered a serious hand injury as a physician who relied on her hands. She was told that she would lose the use of one of her hands in 5-10 years, which would end her career. She looked to eastern medicine and really anything she could to counter this. She found some pain reduction, but nothing really addressed the underlying reality. At the same time, her mom had began to strength train and was seeing powerful results in her own life and a regaining of capabilities she never thought she would regain. Plus, her mom was stronger than her! Her mom had embraced "make women anabolic again." Limitations & a Less Mentality What Monica and her mom had confronted before strength training was an expectation of an increasing number of limitations. No solution was provided. She also confronted a similar mentality among her friends, who in their pursuit of health always were looking for less: less food, less bodyweight, less of them. It seems like whether pursuing health or confronting the loss of health, there was an expectation of losing things. Make Women Anabolic Again - Embrace More Monica - inspired by her mom and at a loss for other options - embraced strength training and adding muscle. She's gained 30 pounds, but her waist is snatched (this is a good thing). She feels more sturdy and more healthy. Her hand is more resilient. It is not without pain, but she bounces back more quickly. She looks and feels better. That hourglass shape that people want - she got that, but going against the mainstream approach. Make women anabolic again. Embrace more. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Online coaching vs online programming - what's the difference, why does it matter, and how can you begin actually coaching online? Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out the Barbell Logic podcast landing page. Online Coaching vs Online Programming - the Difference Most "online coaching" is online programming. Regardless of the level of personalization - whether it be selling templates or making an individual program for a client - this is online programming. We don't program online, we coach online. You should too. Online coaching includes technique coaching. Consistency and form matter far more than programming. Follow a mediocre program with good form, and you will progress. Coaching online also builds a relationship. You get to know your clients and your clients to know you. At some point, the client has good technique and has some familiarity with programming and your past programs. The relationship, more than anything else, keeps clients for years. Online Coaching vs Online Programming - the Importance Why does this matter? For a couple reasons. First, you provide your client more value with online coaching. This means, instead of placing the low price game selling dollar hamburgers, you're selling a high-value, higher price service. Second, consistency and form matter more than the program, so help people where they need it with technique feedback and by encouraging consistency. Third, AI can deliver good programs already and in about a year anyone will be able to create their own programs using AI. While no one knows exactly what AI means for society and the economy, you need to become more resistant to AI by providing not simply programming but technique feedback and connection. You care about your training more than anyone else in the client's life. That's a big deal. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Are you reliant on whey protein to get your daily protein. You can get adequate protein without whey - learn how! This podcast really addresses how much protein you actually need a day and then how to best consume that protein. Check out the Barbell Logic podcast landing page. How Much Protein? - Show Me the Whey How much protein should you consume daily, especially as a lifter looking to get stronger and add muscle? The often repeated mantra is 1g of protein per pound of bodyweight. This is certainly doable, but it's a lot and forces many to turn to whey & protein shakes to meet this threshold. But is this really necessary? Better data suggest 1g per pound of lean bodyweight is more than sufficient, and really 0.8g-1.2g per kg bodyweight is just fine. Like many other things, use some common sense. Are you always sore or achy? You're probably not eating enough protein. Do you have lean protein options at most if not all of your meals? Then you're probably consuming enough. Protein Without Whey Dependence Admit it, whey protein isn't really satisfying. It doesn't lead to satiety and large amounts can cause gassiness or even worse digestive issues. If you can consume enough protein from your everyday meals, you should (and you can). Focus on whole food options and think about each meal and snack. Are some of your go-to snacks or meals lacking protein - see if you can bump up that protein. Andrew tries to prioritize protein in breakfast, lunch, and his snack so that he has more flexibility at dinner. This way, he's not worried about not having enough protein at dinner or feeling guilty. Having convenient protein options on hand really helps. Greek yogurt is a great option. Eggs and egg whites are quick and easy to cook. Prepping protein in large amounts so you can add that to some starchy carbs, veggies, or a salad helps remove the need to take the time to cook protein during busier days. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Andrew Jackson discusses lean theory - a business approach that strives to better deliver value to consumers through reducing inefficiencies. He explores how he has taken these insights learn from industry and applied them to online coaching.  Andrew Jackson gave a talk on the business value equation, which you can watch here and learn more about here. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out the Barbell Logic podcast landing page. Lean Theory Lean manufacturing theory and seeking to improve efficiency comes with misunderstandings and misconceptions. Often, ideas of decrease customers service and employee satisfaction arise.  These things may have occurred in the name of lean theory, but do not follow the true spirit of its origins. Lean Theory originates from Toyota's manufacturing processes and how Toyota strove to constantly improve them. The idea is to improve value. In order to improve value, you have to understand what delivers value to customers - what the customers actually want to pay for.  Lean six sigma has 5 principles: Defining value Mapping the value system Creating flow Using a pull system Pursuing perfection Many companies may have misconceptions about how things they do provide value. The amount of work or time spent does not necessarily equate to more value. Time and money spent on tasks that do not produce value need to be eliminated or reduced.   Lean Theory - Application You may be asking, what does this have to do with online coaching? As discussed in recent Coaching Success episodes, you are providing value to your clients. You spend a certain amount of time and have processes around delivering that value, whether you have created these deliberately or by happenstance.  If you're doing things that don't provide value, then you're wasting your time. This time could be spent providing more value to your clients, having more clients, or doing something else.  In order to improve your processes, you need to observe them. This could be having a peer or superior observe you. For online coaching, you can observe yourself by recording yourself coaching.  Also consider your pace. If you want to work an hour a day and have 19 reviews to do, each should take 3.15 minutes. If you take longer, than you have to consider if you want to reduce your client load, spend more time, or improve your efficiency.  Similar to budgeting money, it can feel icky to discuss these things, but it shouldn't. Your goal isn't simply to spend less time on your clients, but to stop doing doing that does not provide them value. That increase time can allow you to provide more value.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Have you (or are you currently) following the way of the milky boys? Have you had a milky boy phase? It's okay, many if not most of us have been a milky boy. Check out the Barbell Logic podcast landing page. Milky Boys Have you decide to forego concerns about bodyfat, weight, waist, digestive health, time spent on the toilet, and any other fitness goals to pursue with reckless abandon the sweet, sweet call of the milky boys? It's okay - many of us have been there. You push the milk to push your weight up to push the weight on the bar. Bumping calories up a bit while ensuring you are consuming adequate protein and carbohydrates to support your goals? NAH - gallon of milk a day. This episode is about body image, sustainable nutrition, and coming to terms with what you ACTUALLY want. Skinny Boy to Milky Boy Andrew shares his two opposing experiences of - in high school and college - drastically reducing calories to lose weight. He was underfed, weak, and not feeling great. Spring forward, and it's time to squeeze every milk-fueled drop out of LP. He was overfed, strong, and not feeling great. Maybe these oppose each other, but like cowardice and rashness. You find the virtue in the mean. With the help of Gillian and Niki, when confronted with potential options for where to take his nutrition and training, Niki asked, "What would that feel like?" Milky Boy to Muscle Boy He thought about what that would actually look and feel like, and it was bad. What if the best way to lose weight was more gradual? What if, instead of going from mountain dew and pizza to chicken and broccoli, you took small, incremental, MED steps that helped you build habits along the way. For example, let's say for you alcohol is a non-negotiable and you find yourself averaging 35 drinks a week. Instead of going to 0, what about going to 20 or 25? What about reducing the amount, seeing how that feels, seeing how you and your body react, and readdressing this change (and what you'd like to do) after you've processed it? Scared of the Scale - Milky Boy Madness The scale can be a problem. You associate a picture, a time of your life, an image of your body, a level of performance with weight X. You want the body, the performance, the feeling. You need the habits to get you there. You don't actually care about the number that pops up each morning. You have to have a sanity check. Measuring waist can help. Monitoring lifting belt hole, how clothes fit, how you fit - these matter. Also consider how you've done with nutrition. If you look better, feel better, and have honestly been doing pretty well with nutrition, don't freak out about the scale. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Pricing - it's a too often undiscussed, underexamined aspect of running a successful business and becoming a successful coach. Matt discusses how to set prices intelligently and intentionally. Andrew Jackson gave a talk on the business value equation, which you can watch here and learn more about here. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out the Barbell Logic podcast landing page. Pricing in Your Market Matt mentions the book Monetizing Innovation: How Smart Companies Design the Product Around Price, which helped Barbell Logic think about, test, set, and change prices for its services. Price is crucial, but before there is a price there is someone who is paying that price (spending that amount of money) for the product or service. Who are those people are what problem of theirs are you solving? Who are your competitors in the market, already attempting to solve this product (if any)? As a coach, you may initially grab clients with a big net (i.e. whoever walks in your gym doors) but over time you will likely and should find that you have a niche. This niche may be a group you particularly like to coach, a demographic that for whatever reason seems drawn to your product or service, or one which you have an aptitude for. Own that niche, but be prepared to expand beyond it (while never forgetting it or continuing to serve it). Consider also the total addressable market (TAM). This is the entirety of the market you're addressing. For example, TurnKey Coach's niche is burnt out coaches, though it can also greatly aid burgeoning coaches. It's TAM, however, is anyone who coaches to any degree online. Pricing - Conceptualizing and Testing Remember, you're running a business. Discussing money and price can make people uncomfortable, but it's important. You need to provide more perceived value to your customers than the price. You need to dig down into the perceived value of your service and how people perceive the price. Your business needs to make money as well. You will likely want to test your service and pricing with alpha or beta testers. This might initially mean your family. Provide the service you plan to provide. Talk to these early clients about competitors they are or have used. Ask them the following questions (first about the competitor, then - once they've received your service - the same questions for your service). What price are they / did they pay for the service? What is an acceptable price? What is an expensive price? What is a prohibitively expensive price? Then, ask them how likely they are to buy the product, on a scale from 1-5. Only about 30% of the 5s will buy the service. Only about 10% of the 4s. 3s and belows will almost certainly not buy the service. Ask they why they would buy the service (or why not)? Ask the awkward conversations. You have likely charged these people nothing or a very low price, so just be honest that you're trying to improve your service and really want to hear what they valued (and what they did not). Lastly, when it comes to pricing, 1-2 prices is probably too few and 5-6 is probably too many (so 3-4 is probably right). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Invest in training and life to achieve your goals and find happiness and meaning. Andrew & Niki explore how training - and other worthwhile pursuits - are investments and how you can conceptualize and weigh the worth of these investments. Check out the Barbell Logic podcast landing page. Conceptualizing in Investments What is an investments? Without looking at a dictionary, it's an input or sacrifice of something where the investor expects a greater result than the input. The investor gives something up for a future result that provides more value. We too often think only of money when it comes to investment. You can earn more money but never gain more time. When you spend money on a professional, such as a coach or service that helps you learn a skill, you are spending money to save time. If you train yourself you are coaching yourself. If you invest in the time to learn how to become a coach, that is an investment. If you fail to do this, you're probably a bad coach and will find you stall early. When you think about investments, you need to think about your deep whys. You should be investing time and money in things that are actually important to you, that bring you value. Invest in training if health, toughness, and strength are important to you. Andrew brings up 8 major elements of life in which you can invest: things that help you become better at using your mind physical health emotional relational finances professional philosophy/religious/spiritual artistic (subcreation) A good investment is important to you and should positively affect all or as many of the above as possible (sleep is a good example). Invest in Training and Life To train, you must spend time, effort, and money. You must set aside time to train. You must purchase equipment or a gym membership. If you decide to go ultra-rugged and not purchase any equipment, you need to spend some time finding heavy rocks and other creative ways to train productively using your bodyweight and what you can find. Training comes with pain. You must undergo discomfort to progress. If you don't train, however, you will experience the pain that comes with inactivity (the idea of beast over burden really gets after this). Investing in a coach is an investment of money that saves you time - both in terms of having to learn how to be a coach and likely following a more effective program and thus progressing faster toward your goals). Invest in training. Invest in life. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Matt describes how to build trust in your business value equation. This is a crucial aspect of running a successful business with clients who actually enjoy your product or service. Andrew Jackson gave a talk on this, which you can watch here and learn more about here. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out the Barbell Logic podcast landing page. What is Trust and How Do You Increase It? Trust, in the business value equation, is the difference between the client's perceived value and the price. Increasing this difference - increasing trust - leads to happy customers who do not want to leave. This lays the foundation for creating a successful business. How do you build trust as a coach (or really in any business)? Matt discusses three components. ability integrity benevolence Below, we define these and discuss how to boost each one, which ultimately grows trust. How to Build Trust Matt discusses useful short definitions of each of these that help you remember the difference. ability - you can integrity - you do benevolence - do you care Your ability is your expertise, your skill, your knowledge. People hire you in part because of this. You have the expertise, which they lack, to solve their problem. Of course, a friend or acquaintance may have recommended you. Your expertise played into this recommendation, but your integrity and benevolence did as well. Integrity should increase over time. Do you do what you say you will. Do you show up on time. You will make mistakes, so you must constantly build up your integrity account. A mistake is a withdrawal, so be intentional about building up this integrity after a mistake. Lastly, benevolence is that you care. As someone's coach, you should care more about your clients' training besides themselves. Benevolence also should increase over time. Your clients' perceptions of these is what matters. You might think you're a highly-skilled coach which high integrity and benevolence. If your clients think otherwise, you might want to reevaluate what you're doing. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

I broke my back...spinal. Is life over? No. Learn the training, lifestyle, and mindset adjustments to deal with back injuries. Check out the Barbell Logic podcast landing page. I Broke My Back...Oh No! Back pain and back injuries happen. Sometimes it's just the occasional tweak that goes away in a few days, or a short surprising sensation. Other times, it's debilitating, life-altering, and seems to redefine your life. Your back hurts when you do everyday activities like tying your shoes, going to the bathroom, or picking up your kid. Squatting and deadlifting are excruciating. You're in a large company. If you're reading this, we hope you've spent time lifting, so that you're strong, and your back is strong. Let's discuss how to deal with serious back pain. I Broke My Back...Lifting & Movement Changes You'll have to come to terms with your programming changes over time. Do you simply have to reduce intensity and volume? Do you have to do variants on the deadlift and squat? Or, are deadlifting and squatting off the table for awhile. Whichever reality you find yourself in, it's okay. Programming will change, but keep exercising, working out, and pursuing health and quality of life. Keep training, don't stop. Look to prioritize difficult sets and don't get tied to the weight on the bar. Do what you can, acknowledging that movement almost always helps and gaining strength and muscle, insofar as you can, are good things. I Broke My Back...Lifestyle & Mindset Changes What will matter more than sets and reps is your mindset. This hurts your identity as a lifter. You identified yourself as the person who can deadlift 500 or squat 315. That might not be the case for awhile (or, even ever again). Allow yourself to experience the emotions that come from the pain: fear, frustration, anger, sadness. Look to spend more time pursuing physical activity outside the gym. If there are things like walking, hiking, swimming that don't bother your back and that get you moving, these are great to maintain health but also to keep you active and healthy. Give yourself some leeway and time. If you go into the gym and it hurts so bad to do the planned workout, don't do the planned workout. You might call an audible. You might come back the next day and try again. It's a process. Progress won't be linear. It won't last forever (but if it does, this isn't the end of your life). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Matt describes your business value equation, its components, and how you can improve your business value equation.  This is an important concept for understanding your business conceptually and keeping the big picture in mind.  This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out the Barbell Logic podcast landing page. What is the Business Value Equation? Imagine 3 drinking straws that meet at the top. They're fanned out so one goes left in the bottom, one down in the middle, and the third to the right.  Let's look at these straws just as you would a graph, with things on the left having less and things on the right more.  The one on the left is the cost of running your business. The one in the middle is the price to the customer. The difference is profit. If the price is below the cost, then you're losing money.  Importantly, however, the one on the right is the perceived value of your service or product by the customer. While it seems obvious, your customers must perceive that you're they're receiving more value than the cost they're being charged.    Improve Your Business Value Equation   Remember that coaching is a luxury good. While we all know it can transform lives and greatly improve quality of life, it is not absolutely necessary like food. Because of this, you and your business must provide value to your customers (and work to increase that value).  There are 3 ways to provide value:  Provide extreme value & high efficacy in support of client's goals Building trust, showing excellence through the following: ability, integrity, benevolence Obsess over efficiency & dollars per hour without sacrificing service Setting prices is challenging and important, and Matt will discuss that in a future episode. That being said, what you want to do is fans these straws out more by moving cost to the left and perceived value to the right.  Lower your costs (time & money) by improving efficiency.  Improve the value of your service - get better, add something to the service that does not cost much, get a better idea of what your customers want.  Hopefully this helped you learn how to improve your business value equation. Matt will go more in depth on each part of this in future podcasts.    You can purchase Rebel Allocator here.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Hypertrophy: life after 5s. Is it real? Can we really pursue muscle growth over weight on the bar. How does programming change? Why do people make this shift? Will you have to change your wardrobe? Andrew & Niki answer these and many more questions. Check out the Barbell Logic podcast landing page. Hypertrophy: Life After 5s For many, after some time (often a couple years) of pursuing strength above all other adaptations, grinding away on heavy weights in the 1-5 rep range, the sweet call of hypertrophy whispers softly on the wind: "hypertrophy, hypertrophy." Do you answer the call? Yes, yes you do. Pursuing muscle growth is a reprioritization in training, that still follows the basic idea of simple, hard, effective. It means more sets close to failure, and a greater amount of stress from accessory lifts (and maybe...gasp...machines). Hypertrophy: life after 5s...it can mean a new wardrobe, more food, different rep ranges, different exercises. Learn more, and come learn the way of the beefcake. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Matt explains, in detail, how to start your own business. Seriously, you can be a business owner today following these steps. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Here is Matt's presentation on how to officially start a business. Check out the Barbell Logic podcast landing page. How to Start A Business This applies to starting a business in the United States. If you're in another country, the specific details differ. That being said, find out what those simple steps are, and go crush them. There are 3 steps to start a business in the United States. File an Articles of Organization in your state (LLC) Get an Employer Identification Number (EIN) Open a business bank account File an Articles of Organization in You State Do this online, not on paper, to avoid delays. To begin, Google search "Articles of Organization + [your state]." When sorting through the results, make sure it's the Secretary of State official government website (e.g. .sos.mo.gov). You may need to Register as an Agent with your State (free). Do a quick business name search (in State) for conflicting names. You likely should also search the US Trademark Office. "Register a Business" or file "Articles or Organization for a Limited Liability Company." You just completed Step 1. Get an Employer Identification Number (EIN) This is essentially a Social Security Number for your business. Go to this website. Click on "Apply Online Now" and answer the questions. It's easy, free, and fast. Don't overthink or stress out about the questions - just answer them to the best of your abilities. Step 2 is done (that was fast)! Open a Business Bank Account Pretty much all you need to complete this step are documents from the first 2 steps. Gather your Articles of Organization, EIN, personal identification, and maybe an Operating Agreement. You should only need an operating agreement if you have a partner. That being said, you can use this template. An operating agreement answers simple questions about ownership percentages, initial personal investment, etc. Again - don't overthink it. Answer to the best of your abilities. Matt recommends setting this business account up with a local bank. Why!? Because to a local bank, you can be an actual person whom they've met. This may help, if you need to acquire a loan or some other issue arises. Okay, you've completed step 3. You're a business owner. Using Your Business Bank Account Once you have the account open, deposit all coaching revenue into this account. All business and business-related expenses should be spent from the business bank account (tax free - these expenses come right off your income so that you don't pay taxes on that income). Below are some business expenses: Equipment (lifting gear) Travel Mileage Car used specifically for business Laptop for online coaching Internet for online coaching Business meals (50% tax free) Marketing expenses Additionally, if you have a home gym and/or home office that square footage is tax deductible each year for things like utilities and renovations. If you are a sole proprietor, you may pay yourself anything you want out of the business bank account (best practice is to write a check with "payroll" in the memo line for easier accounting). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Sustainable over optimal - keep this in mind with your fitness, nutrition, and other self-improvement plans. Sustainability is more important than optimization. Check out the Barbell Logic podcast landing page. Sustainable over Optimal Too much ink has been spilled over the perfect weightlifting program, best powerlifting programming, optimal bodybuilding program. What most people find, with rare exception, is that the optimal program does not work with the realities of their life and goals. They may, for awhile, grind away at these programs and hit PRs, but they find they're spending less time with their families, they're dreading their workouts, and when major life events pop up they don't see how they can continue training. Now, to be clear, if you find yourself in a situation where you can commit the time and effort needed to pursue optimal, and you enjoy this type of training, go for it. Too many people see the time and effort required to train from those discussing optimal programs, and don't realize how effective time-constrained programs can be. We come to sustainable over optimal. Sustainability over Perfection Life events often reveal one's dislike for the sacrifices optimal training requires. For example, a new child, a move, a change in jobs - something like this can really illuminate that the current programming paradigm cannot be sustained. Are you enjoying your training or nutrition? Can you still pursue other important goals, or have those moved to the wayside in the singular pursuit of PRs. Sustainable over optimal programs means really identifying your available time and preferences. You choose ways to train that do not detract from your desired lifestyle. You began training to improve quality of life - if training is tarnishing your desired lifestyle, it's time for a change. Pursue sustainable over optimal lifting, nutrition, and self-improvement approaches. This is the key to accomplishing your goals - all of them. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Be a person of action. Act now, begin that idea today, so that your big idea doesn't stay stuck in your head - this is the key to success. Matt Reynolds kicks off the first Coaching Success podcast. This podcast will primarily address topics relating to things that lead to you being a successful coach, businessperson, and person. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out the Barbell Logic podcast landing page. Be a Person of Action Many, if not most people, have ideas for businesses they want to start, books they want to write, fitness habits they want to begin, and more. Too many - likely most - of these remain stuck in people's heads because they never take the first step. Don't be one of those people. Be a person of action. Act now. Take the first step. Do something concrete that progresses you toward your goal being made a reality. The biggest hurdle to your goal is the first hurdle. That is why you need to start now, and if not now, today. Seriously, stop reading or listening, think about your goal, and take that first action today. Standard Operating Procedures One thing that empowers success and limits wasted time is writing standard operating procedures. Writing a standard operating procedure might be your first step. Matt, in his efforts to expand his gym, wrote a standard operating procedure for how to clean the gym. He had to first, of course, understand what was needed to clean the gym. This SOP, however, empowered him to hire someone to clean the gym, enabling Matt to focus on more important aspects of the business. Be a person of action - get this done today. You could write an SOP for nightly chores for your kids. Write an SOP for your morning routine. Write an SOP for packing your gym bag. This saves time and mental effort, allowing you to focus time and energy on more important things. Coaching Success Writing SOPs and actually taking those first steps liberates you. You've been stuck in inaction and dreaming, and nothing has gotten done. Move toward that goal you've been wanting to accomplish. Write the SOP that frees up your time so you can begin that important project. Also, consider what events fill your time. If you spend most of your time with unimportant, nonurgent tasks, you need to stop. Family is important, not urgent. Television is neither important nor urgent. Stopping your kid from running out into the busy street is important and urgent. Another work email is likely urgent, not important. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Is your training fun!? Niki Sims and Andrew Jackson discuss why they entitled this podcast "Beast over Burden," feedback they've seen from listeners, and how they've come to think more about training for life. Is Your Training Fun!? Some people seem to enjoy training more than others - Matt and Scott have discussed so-called "medicine takers." Acknowledging this, however, you should not dread every single workout. As your training session looms, your blood pressure should not increase. Training should not suck the joy out of you. Andrew & Niki have noticed, both from the client and coach perspectives, that despite the effectiveness and helpfulness of the MED programming approach, sometimes more stress - even the minimum effective additional dose of stress - is counterproductive. Increasing stress in these situations is not ineffective for physiological reasons, but because the client simply cannot continue to grind away with the same workouts and lifts. Is your training fun? A change needs to happen - and that change isn't the stereotypical "MED" change. Beast Over Burden Training should be fun. Of course, we don't begin to train for fun, but rather because we've identified trends we want to stop and problems we would like to solve. You want to be stronger, healthier, more confident. These things actually enable you to have fun outside the gym. If you don't burden yourself with challenging training, then physical limitations will burden you later in life. Then you'll burden your loved ones. Training empowers you throughout your life, making you more capable and helping prevent your reliance on others as you age. Is your training empowering? Is your training fun!? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Listen to the Barbell Logic podcast return. Matt Reynolds, Niki Sims, and Andrew Jackson discuss the two podcasts that will come out weekly, the different audiences they address, and the weekly schedule. Check out the Barbell Logic podcast landing page. Barbell Logic Podcast Return - Beast over Burnout We're back, with two podcasts for your listening pleasure. Andrew and Niki host the Beast over Burnout podcasts, which comes out on Tuesdays. This covers lifting and lifestyle topics, especially with the kind of life we strive for through training and how that changes as people's lives change. Too many podcasts, articles, and videos target themselves to competitive lifters and people with seemingly optimal lives (who are these people!?). That's not us. We want you to build sustainable training habits that you incorporate into your actual life, not to change your life for the perfect program. Barbell Logic Podcast Return - Coaching Success Matt hosts a weekly podcast on the business of coaching, entrepreneurship, becoming people of action. This will typically be a shorter episode of Matt by himself that will air on Fridays. Whether you're interested in improving your life through lifting and self-improvement, or bettering your business and others' lives (or both) we have a podcast for you. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Listen for a barbell logic podcast update. We're taking a temporary pause to pursue some exciting opportunities and will return soon with more great podcasts. Check out the Barbell Logic podcast landing page to give us feedback on the podcast during the temporary pause. Barbell Logic Podcast Update The podcast has been an unexpected success for Matt, Barbell Logic, and all the hosts since its beginning in 2017. When Scott and Matt started recording those first podcasts, they didn't realize it would be continuing into 2023, have garnered all the support and audience and recognitions that it has. That it'd had over 450 single episodes, and almost 600 if you count series episodes. Because of some exciting opportunities that Barbell Logic needs to focus its efforts toward, Barbell Logic is temporarily pausing the podcast. Stay subscribed, as we'll return with more great podcast content. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Learn about the voluntary hardship mindset that allows you to crush your goals, makes life better, and underpins happiness and success. Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing recovery for seniors. Jaime Collins joins them, discussing psychology and her journey. You can check out more of Sully's work on the Greysteel YouTube channel. Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Voluntary Hardship Mindset If you want to achieve lofty goals, you'll have to do difficult things. Whether you've found yourself struggling with the effects of a comfort-driven life, or you've generally been active but are pursuing strength training, you've determined that you want to change the course of your life and have some idea of what you want to achieve. To get there requires you choosing to complete challenging things repeatedly. If you're lifting, you're an athlete. Athletes train. They do hard things. They move intelligently toward their goals. The voluntary hardship mindset means you don't eat everything you want based on pleasure. It means you occasionally grind on reps you're not sure you can finish. It means you train consistently in the gym, even if you don't feel like it. You might have heard of the term "adulting." Well, the first person you have to take care of, the first responsibility you bear, is yourself. Embrace life and its loveliness, including the hard parts. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

We discuss recovery for masters athletes, focusing on sleep and nutrition. Improve your sleep and nutrition, recover better, be stronger and healthier. Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing recovery for seniors. Ann Buszard joins them, discussing her journey and how she has approached recovery. You can check out more of Sully's work on the Greysteel YouTube channel. Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Recovery for Masters Athletes It's often said, but less often followed: you get stronger as you recover. You undergo stress, allow for recovery, which enables adaptation. This is the way. On a population-wide level, too few stress themselves adequately to begin with. For gym-goers, many if not most fail to organize stress and recovery intelligently. Because of this, they fail to meet their goals. Promoting adaptation requires attending to recovery. Recovery for masters athletes and all lifters mostly falls into the buckets of nutrition and sleep. The principles underlying recovery for seniors don't differ from younger athletes. Masters athletes may face some additional challenges, just as they do when the barbell prescription (the stress) is examined. Nutrition for Masters Athletes Often times, seniors do not eat as much. What they eat (especially protein) their body does not process as well as a younger athlete's body would. The importance of getting adequate protein, therefore, only increases. Many masters athletes will need protein supplementation (whey protein powder or something similar). Similar to how training matters more for masters athletes, recovery matters more for masters athletes. You have likely seen teenagers and younger adults eating highly processed food and seemingly not being affected by it. Nutrition for masters athletes matters. Masters athletes cannot afford to fill their diets with highly processed food that doesn't provide the protein, fiber, energy, and micronutrients they need. The second key to recovery for masters athletes is sleep. Sleep for Masters Athletes Sleep seems to be discussed less than nutrition, but it does not matter less. You need to sleep. Sleep promotes recovery promotes strength and hypertrophy. Develop a sleep routine to help your body more easily fall asleep. This first includes the fact that it is a routine. Secondly, it should include things like not viewing screens, bright and blue lights, and nothing too stimulating. Creating a back-to-sleep routine may be just as important, as getting up in the middle of the night seems to afflict seniors even worse than younger adults. Find something that is boring and repetitive that you can go through mentally, that leaves you wanting to fall asleep. Sully, for example, goes through his tai chi drills. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

We need more female masters strength athletes! Learn about the benefits, and myths of strength training for women seniors. What's different about strength training for female senior athletes - almost nothing. Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing strength training for women masters athletes. Debbie Wrotslavsky joins them, discussing her journey and the positive changes she's seen since beginning barbell training. You can check out more of Sully's work on the Greysteel YouTube channel. Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Female Masters Strength Athletes - Mostly the Same What's different between strength training for men and women above the age of 50? Not much, really, as both desperately need the physical and mental benefits that barbell training provides. Some differences exist between training men and women, but as men and women age, those differences become less important. Plus, for seniors, we're mostly discussing training for health, not trying to eke out PRs for competitions. Female masters strength athletes train about the same as men. Programming, the approach to training, the exercises prescribed - these are the same for both men and women, before and after the age of 50. We Need More Female Masters Strength Athletes Women, for reasons we can only guess at, don't strength train as much as men. We'd love to start the trend to reverse this. Adding muscle and strength only becomes more as people age, men or women. Women look better and more feminine with the muscle that comes from strength training. Getting bulky doesn't happen by accident. Consider how many young men who want to look like Arnold and train with barbells don't. Instead, female masters strength athletes will gain confidence, vibrance, strength, mobility, and beauty - yes, beauty - from barbell training. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing programming masters athletes. They discuss the similarities and differences with programming younger lifters. Additionally, they cover common pitfalls, increased risks, and important considerations. Laura Welcher joins them, sharing her strength journey and how her programming has changed over time. You can check out more of Sully's work on the Greysteel YouTube channel. Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Programming Considerations for Seniors Programming is balancing stress and recovery. Without stress there is no adaptation. Without recovery there is no adaptation. Seniors' muscle, bone, and connective tissue is older. Recovering from stresses becomes harder. Programming masters athletes must take this into consideration. The risk of overloading or overstressing a masters athletes is too great, and one must err on too little, not too much, stress. An injury, with the resultant break from training and activity, is too grave and serious a risk. Older lifters are intensity-dependent. If someone is only squatting one-hundred pounds, performing 5x5 @ 70 lbs is a waste of time. Additionally, be weary of too much volume (and, similarly, too much frequency). Programming Masters Athletes Masters Athletes begin their strength journey, like anyone else, on a linear progression program. Exercises may be modified, but the stress increases linearly while this possibility remains. As linear progression slows, the program almost always moves into a heavy-light-medium, as opposed to Texas Method, variant (although, of course, Texas Method is essentially a form of high-low-medium). Masters athletes almost never reach an advanced programming state. It requires a sustained consistency over a long period of time, which rarely occurs. It also requires an amount of time and focus that almost never occurs. Lastly, most advanced programs require the lifter to undergo an accumulation of stress that brings that athlete to the brink of overtraining. For programming masters athletes, the brink of overtraining must be avoided. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing exercise modification for seniors. John Claassen, their 93-year old client, shares his inspiring story. You can check out more of Sully's work on the Greysteel YouTube channel. Exercise Modification for Seniors Seniors, athletes of aging, masters athletes - whatever you you call them - can and should strength train. Coaches may need to modify exercises to meet their ability. Modifications may be as simple as lighter weights or broom sticks. Lifters may need to deadlift kettlebells or sit up from a chair. They may not be able to press or even bench press, but they can still train. John Claassen's Inspiring Story John Claassen shares his inspiring story of how he began barbell training at 89. Like many seniors, he saw the risks and limitations that came from a lack of muscle mass and strength. He looked into exercise, connected with Sully, and eventually came to deadlift 250 pounds. Exercise modification for seniors can be applied to his specific case. He sat down and up out of a chair instead of squatting. He had to perform incline bench press as opposed to bench press or overhead press. Instead of deadlifting a barbell, he deadlifted a kettlebell. Finally, he curled with a broomstick to begin. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Dr. Jonathon Sullivan and Noah Hayden continue their Barbell Health podcast series, this time discussing in-depth the strength prescription for the sick aging phenotype. This episode laid out Noah's thoughts on exercise & programming criteria, and an important discussion into the role the criteria play for the coach. You can check out more of Sully's work on the Greysteel YouTube channel. Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Strength Prescription In the last podcast, Sully & Noah discussed the problems with conventional medicine and its inability to treat the sick aging phenotype. Keeping the notion of medicine, with the intent to actually address your athlete's root problems, helps frame the problem (and the solution). If force production underlies the various fitness attributes, and strength is force production, clients need to gain strength. Because strength helps all the physical attributes, barbell exercise need to be incorporated into the exercise prescription the client receives. As the client progresses, conditioning (especially HIIT) can be added, but initially, a simple, linear progression provides enough stress. Dosage Criteria for the Strength Prescription If we think about this under the concept of medicine, be start to think about dosage, the frequency of the dosage, and what exercises fall under that prescription. Barbells are good. Strength is good. How do we pick exercises. What follows is Sully and Noah discussing the traditional 4 exercise selection criteria, then Noah positing criteria for programming. Sully suggests the exercise criteria are a post hoc justification of the exercises coaches would program anyway. Certainly, for most coaches, these criteria become engrained, and rarely (if ever) are they running through these criteria to choose an exercise for their lifters. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Dr. Jonathon Sullivan and Noah Hayden are joined by RN Ann Buszard. They discuss how typical or conventional medicine today fails to address the root causes of most issues, including the Sick Aging Phenotype. They talk about how exercise medicine, specifically strength training with barbells, is the cure. You can check out more of Sully's work on the Greysteel YouTube channel. Bad Medicine and the Sick Aging Phenotype Too much medicine fails to address root causes. While modern trauma care can save life and limb, more and more reasons that people end up in ERs cannot ultimately be addressed in ERs. These causes need to be addressed earlier. Exercise medicine, as opposed to conventional medicine, offers a way to address what Sully calls the Sick Aging Phenotype. You know it. You may have it. If you don't, you almost certainly know someone who has it. The Sick Aging Phenotype is that combination of illnesses that worsen as many people age. It includes things such as obesity, high blood pressure, high cholesterol, and diabetes. Too many people accept that aging comes with a growing list of limitations. Exercise Medicine with Barbells Exercise medicine with barbells is safe, healthy, and effective. Contrary to many people's misconceptions, it doesn't mean getting huge nor is does it come with a high risk of injury. Instead, barbell medicine helps strengthen and add muscle and other tissue. This can give people more capabilities, as opposed to taking them off the table. Exercise medicine can give you years of quality life. Benefits of Voluntary Hardship This repeated process of doing difficult things regularly doesn't just come with physical and biological benefits, but spiritual and psychological benefits as well. It builds confidence, as well as muscle, and helps athletes of aging realize they can do more, not just in the gym but in their everyday life, that they may have considered impossible. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Niki talks to Brittany Snyder, a Professional Barbell Coach, nutrition coach, and the Director of Nutrition at Barbell Logic. Brittany shares her journey of how she ditched all or nothing nutrition, shoved shame to the side, gave the fundamentals a chance, and finally created a sense of control with her nutrition. All or Nothing Nutrition...Generally Leads to Nothing Avoid fat. Carbs are evil. Only eat meat. No, avoid all meat and meat products. You should be fasting. You should be eating small meals throughout the day. Cut it out. If any of the aforementioned approaches work for you, that is awesome. For most of us, extremes don't work (at least not for long). We're talking about making sustainable nutrition habits that last for the rest of our life. We're talking about walking around feeling and looking better, being healthier, and building the virtue that voluntary hardship brings. Voluntary hardship, though, isn't about the the extreme white knuckle 3-week diet plan. It's about taking up the challenges that come with moving toward our goals. Give the Fundamentals a Chance Not every diet is right for every person. Like many people program hop from lifting program to lifting program, too many people bounce from all or nothing nutrition approach to extreme diet. Furthermore, people tend to know what foods are unhealthy and what are healthy. While there's disagreement, and people avoid certain foods for a variety of reasons, good, sustainable diets will involve building habits that last, move you closer to your goals, and have you burning more calories than you consume. Identify areas that you can most easily change to create the biggest results. That first means identifying what you're baseline is. For Brittany, she realized she was consuming about 800 calories after dinner every night. Her first step was to reduce that to 500. Your first MED step might be different, but there's often one behavior or action that is creating the biggest damage. To move toward your goal, you don't need to end that damage but rather limit that damage. All or nothing nutrition generally leads to nothing. Nutrition Budgets Empower One approach that works for many because it empowers it giving a nutrition budget. It might be a certain number of calories for a meal or time period (e.g. after dinner). It could be a caloric limit to alcohol or a limit to the number of drinks per week. What this does, however, is allow people to maintain their non-negotiables but reduce their damage. For example, you don't have to give up drinking after dinner, but if you're drinking 3, 4, or 5 drinks before bed, reducing that to 2 or 3 can make a big difference. Shove Shame to the Side Emotionally detaching from her behaviors and looking at them like data has really helped. Your decisions don't make you a bad person and if there is room for growth, that is fine. The shame only hurts, and you need to focus on what you can do and when you slip up, return to the sustainable habits. If you're having trouble sustaining the habits, maybe a different approach would work better. Ditch all or nothing nutrition. Shove shame to the side. Give the fundamentals a chance. And listen to this very informative, enjoyable, and quotable podcast. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Online strength coaching provides the most value, flexibility, effectiveness, and personalization of any coaching method. It enhances the quality of life of coaches and clients. This is a rebroadcast of episode 408.  Online Strength Coaching Provides More Flexibility Online coaching allows someone seeking high-quality coaching to find the coach that's right for them - not the coach or personal trainer that's simply close. It allows clients to continue when they vacation or travel, and it allows coaches to continue to coach their clients when they vacation or travel. Online coaching allows lifters to still receive coaching if they're unable to train during the scheduled time block. With in-person coaching, if something arises that prevents the lifter from coming to the gym at the normal time, that lifter typically still has to pay, doesn't get the coaching, and might not be able to lift. Modern life comes with moving for many people. You can keep the same coach if you move or your coach moves. This enables coaches and clients to have 5+ year coach-client relationships, which is extremely rare and challenging with in-person coaching. Are you sick and can't come to the gym but still want to get something done, albeit at a reduced difficultly? No problem - your online strength coach can modify your program, and you're not at risk for getting anyone else sick. Online Strength Coaching is More Effective The primary value of in-person strength coaching that we and others have stressed is how fast the coach can get the client lifting with correct technique. We get lifters moving correctly under the barbell quickly and in less time investment by the coach than in-person coaching. The typical initial session is 90 minutes and requires the travel time and other inconveniences of meeting someone at a certain time and place. Through a series of roughly 5-minute videos the professional barbell coach can get you moving correctly, and almost certainly in fewer than 18 videos. This amounts to less time than initial 90-minute session. Also, this assumes the client leaves the 90-minute session with perfect form and does not return with the almost inevitable form creep. It simply is not that critical that the client's technique is perfect within the first couple sessions. Furthermore, changes made through online strength coaching seem to stick and last longer. Online Strength Coaching Provides More Value A professional barbell coach can deliver high-quality coaching with multiple touchpoints each weeks at a much lower cost to the client than in-person coaching. Likely, it will be 25% or less of the cost of in-person coaching. Even though the coach charges less, the coach makes more money more minute or per hour. This enables the strength coach to have more clients and coach more people - ultimately providing more value to more people. This can be done from where the coach wants to live, whether that be sunny southern California or in a small town in the midwestern United States. Online Strength Coaching Improves Quality of Life Online coaching increases compliance because of its flexibility, reduced cost, and convenience. This ultimately mean it produces more lasting changes. These changes improve clients' quality of life. For the coach, the convenience and flexibility of coaching from home improves their quality of life, allows them to deliver more value to more clients, and is a win-win. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Walking seems so simple and easy, so mundane and pedestrian (literally) that it couldn't constitute an important part of your overall health and fitness plan, right? Wrong. Walking provides innumerable health and wellness benefits. These benefits include physical, mental, and spiritual benefits. Don't pooh pooh walking. Whether you're tracking your steps, hiking, or going for short walks throughout the day, consider adding walking to your routine. The wonders of walking abound. Get out there and walk! Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Physical Health Benefits of Walking As walking is a physical activity, the most obvious benefits, like other forms of physical activity, are physical health benefits. More walking every day - more steps - is correlated with better health outcomes. It may seem obvious, but humans aren't meant to sit all day in front of some type of screen. The low level physical activity fits solidly within the aerobic energy system, and unless you're walking briskly or up a steep incline, you shouldn't have to exert yourself too much. In addition to simply more activity, walking typically happens outside, which provides vitamin D from the sun, something that too many of us are lacking. Looking into the wonders of walking? Start with the benefits to your health and fitness. Mental Health Benefits of Walking You can't talk about walking without mental health. Physical activity and exercise, of course, improves mental health. Walking for most people doesn't induce the same stress that a hard conditioning or lifting workout does. It can get us out in nature, under the sun, and can be done alone, with someone, or with the accompaniment of a podcast or audiobook. Some people meditate when they walk, as opposed to the more traditional form where you sit and meditate. Whether you're looking for some alone time, some time with your partner or friend, or some time to listen to a podcast or audiobook, the wonders of walking include mental health benefits. Wonders of Walking - Time to Think Related to the above but deserving of its own separate mention, is the ability to think and have thoughts arise. Many artists, writers, and important figures have sworn by the benefits of walking. It can be an opportunity to do some deep work, away from the distractions of the home, the phone, and the computer. Have something that you're worried about? Think about it during a walk. Or, avoid thinking about it, and you might find that solutions and ideas occur to you, even though you weren't actively thinking about the challenge. Wonders of Walking - Ease, Simplicity, Availability Maybe it doesn't need to be said, but maybe the primary beauty of walking is how almost anyone can do it. It doesn't require hardly any equipment at all. You should probably have some shoes and weather appropriate attire, but really you can walk barefoot if you have to. Just walk. Start to develop different routes, so that you have a variety of lengths and scenery to choose from. Pick easier, shorter routes around your neighborhood, and maybe some walks further away in nature, when you really want to get away. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Strength and endurance - can you do both!? Yes, in fact, you can. While the adaptations and strength and endurance conflict, you can reach high levels in both. CJ shares his story of ruck marching, voluntary hardship, lifting, and joy. He describes how he balanced life, lifting, and rucking and realized he needed aerobic endurance events to be part of his life. He also shares how you could add endurance training to your program if you miss it (or want to try it out). Check out the Barbell Logic podcast landing page for free resources, recent offers, & more. Joy Lost but Rekindled CJ enjoys rucking. He had a background of aerobic endurance events in the military and his free time. During a particularly busy time in his life, he did not realized what he had lost and how he had repeated a foreign narrative of strength exclusivity that left him cold. Strength and endurance are mutually exclusive, right!? Then he injured himself on what should have been an easy event, that he could have crushed a few years ago. He did not want to be that fragile and remembered he enjoyed long, slow, endurance events. He evaluated his priorities, preferences, and available time, and decided to start rucking again. Rucking as Lifter - Strength and Endurance What's rucking? Rucksack is the German word for backpack. Its background comes from the necessity of Soldiers to move from one place to another with the equipment they need to fight. More recently, civilians seeking voluntary hardship have begun to ruck by themselves or in group events. Strictly, it's an endurance event, but strength and endurance benefit performance, as rucksacks can be heavy, and having a muscular frame helps. The other aspect of rucking, especially considering its martial history, is the communal aspect - this was something Soldiers did together. Shared Suffering Unless you train in a great black iron gym or have some good training partners, lifting is a solitary exercise modality. GoRuck and other organizations bring shared suffering into the event. You have to work together with other people to accomplish the event. This is something CrossFit gets right. The community aspect maybe more than anything else may be what keeps people coming back to CrossFit gyms. If you're looking to pursue strength and endurance events and looking for more social time, why not combined them? Suffer with your friends. Strength and Endurance It is true that you cannot pursue maximal strength and endurance. These adaptations limit each other. You can, however, pursue high levels of adaptations in both areas (as in better in both areas than the vast majority of people). This requires time and commitment, but it is possible. Ultimately, you need to decide on what matters to you - how much do you care about pursuing or excelling in a certain modality. If you've deadlifted 550 lbs, how much work are you willing to do to hit 600 lbs? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

What does conditioning for lifters look like? Do you need to do "cardio"? We examine conditioning & cardio for strength athletes. This is a re-release of episode 396. Conditioning vs Cardio "Cardio" is a nebulous and negative term, like diet. I need to go do some "cardio." What's the best "cardio" for fat loss? The term "cardio" comes from the word cardiovascular as in the cardiovascular system of the heart, lunges, and blood vessels that pumps oxygen and nutrients to your organs. Conditioning for lifters comes with the implication of a goal. You need to complete conditioning for health, or for your sport, or for general physical preparedness. Conditioning for Lifters - Fat Loss Why would a strength athlete include conditioning in his program? There's generally 3 reasons why someone would consider doing "cardio" or conditioning: Weight loss / fat loss Being "in shape" or general physical preparedness (GPP) Cardiovascular health / energy systems efficiency Lots of people think they need to do cardio for the first reason, and it's really the worst reason to "do cardio." Why? Because cleaning up nutrition habits far surpasses the impact of conditioning. Often times, people increase their food intake after cardio, as their appetite increases as well. This doesn't mean that conditioning cannot help in the calorie burning side of the calorie equation. But it's not the first MED step to take. Conditioning for Lifters - GPP People have an intuitive sense of being in or out of shape, and they're not wrong. This often comes from a suddenly more rigorous physical event, such as a hike or sporting event. You find yourself out of breath and hating life, and feel out of shape. This is really recognizing the inefficiency of your energy systems, and that you're cardiovascular systems is delivering oxygen poorly. Life can throw us unexpected challenges, and being prepared for them is a good thing. Conditioning for Lifters - Health As the previous reason started to lead into, conditioning helps improve the efficiency of the body's energy systems: phosphagen, glycolytic, and aerobic. Training these systems improve your  cardiovascular health and is correlated with longevity and overall health. Just as stressing the muscles helps improve strength and effects hypertrophy, and these are correlated with health, stressing these energy systems is good for them and for your health. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

HIIT is the best way to improve your conditioning and health and help with fat loss. Consider high intensity interval training for your conditioning. Energy Systems Overview HIIT's benefits come from how it uses and benefits the body's energy systems. Let's quickly investigate the body's energy systems. Adenosine triphosphate (ATP) is the energy currency of the body. ATP breaks down into adenosine diphosphate (ADP) and a phosphate group. This reaction produces energy that the body uses. For low intensity, long duration efforts your body pulls energy from its aerobic energy system. This is likely the energy system you're using now, and the one your body uses most of the time. When energy requirements increase, however, the body has two other energy systems to meet its energy requirements. For extremely short duration, high intensity efforts (such as HIIT), your body uses its phosphagen system. This takes advantage of the ATP readily available in your muscles. It also benefits from creatine phosphate (CP). Creatine phosphate adds its phosphate group to ADP to produce another ATP and produce more energy. This system only lasts about 10 seconds. For high intensity, medium duration efforts, the body uses glycolysis. This is the breakdown of carbohydrates that produces energy less quickly than the phosphagen system but more quickly than the aerobic system's oxidation. This system lasts for maybe a couple minutes. HIIT: Why & What? High intensity interval training involves high intensity, low duration efforts with rest to allow for recovery in between intervals. During the interval, you will be using your phosphagen and glycolytic systems, but during the recovery both the glycolytic and aerobic systems will be providing ATP to replenish the ATP stored in your muscle. Because high intensity training requires all your energy systems when you consider recovery, it improves all your energy systems. Low intensity, long duration efforts do not provide the same benefits to high intensity. This is similar to how strength benefits endurance but endurance does not benefit strength. If you can do 40 push-ups, doing sets of push-ups will provide little to no benefit to your bench press. Improving your bench press, however, will help increase your push-up numbers. High intensity interval training helps your heart health and prepares you for potential events in life that require heavy breathing efforts that are longer than a 5-rep set of squats. How to Do HIIT High intensity interval training exercises should be low skill and low impact. This is where CrossFit often goes wrong, as they often perform high impact and high skill movements, such as high repetition, heavy Olympic lift variations for conditioning workouts. When and how often should you perform high intensity interval training? How long should your work to rest ratio be? How many rounds should you do? The general guidelines are below: 15-20 seconds hard effort 1:3 to 1:4 work-to-rest ratio 5-10 rounds 2-3 times per week perform after your lifting The above are rough guidelines. When you begin, just as with lifting, have your rest periods be longer, perform fewer rounds, and begin with only 2 times per week. Some examples of good exercises or machines to use include sled pushes, stationary bike, or rower. HIIT for Fat Loss Why does high intensity interval training help improve fat loss? These intervals don't take much time to do, which is one of their benefits. After you perform one of these workouts, however, your basal metabolic rate (BMR) will increase for about 24 hours after the workout. What does this mean? You will burn more calories performing the same amount of activity after a HIIT workout than after an aerobic workout, even if the aerobic workout burned more calories. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Wearables for health abound. They can track lots of different metrics for health and can help gamify the pursuit of your goals. Matt & Niki explore why you might consider wearing wearables & how they use them. Wearables for Health What are wearables? Wearables are devices that you wear (duh) that can track various data. Some of the things they can track include: calories burned, steps walked, heart rate, body temperature, and sleep quality. Wearables for health have grown more accurate in their measuring, but the primary reason for wearables is not accuracy but precision. You can compare different points in time and recognize trends (e.g. in general my sleep quality has improved over the last year as I reduced my alcohol consumption). Some things they track directly, such as heart rate and movement. Others they track indirectly, by combining and analyzing various pieces of information they record directly. For example, sleep quality can be assessed by recording heart rate and movement. Why Wear Wearables for Health? Wearables provide various metrics that you can track. So why wear them? As Dr. Sullivan, Niki, and CJ discussed in this podcast, if you're gathering data, you need to know why you're gathering that data. This does cost some money, attention, and time to record and observe these metrics. Wearables for health help gamify the pursuit of your goals. Anyone who has ever measured their daily steps has noticed that if they're close to a big number, such as 10,000 steps, they will typically do the extra work to hit the daily goal. This incentivizes you to push a bit harder to hit certain markers. These markers do not necessarily equal better health, but they may correlate with improved health. Thus, this gamification can lead to improved results toward achieving or crushing your goals. What wearables for health should not do is add stress. If you find missing a certain goal stressful, or you're worried about what your wearable will tell you about your sleep quality, then you're missing the point. These should be tools for improving health and accomplishing your goals, not another stressor (as if we need more). GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Matt and Rachel Reynolds bring you this special edition of the Barbell Logic podcast, holiday edition. Matt & Rachel share their 2022 holiday message of gratitude, joy, anticipation, and reflection. Thank you for being fans & clients, coaches & clients! This time of year is a time of reflection and joy, gratitude and anticipation. Families and friends gather, erect decorations and lights, and break bread together. Matt, Rachel, and all of us at Barbell Logic thank you. We are grateful for all of you. Barbell Logic turns 6 years this December and remains committed to its core values and doubling down on what we do best. In 2023, you can look forward to some of the following and more: More Barbell Academy courses & content (included at no additional cost if you've already signed up) TurnKey Coach, with out web application and backend support to you coaches who provide (or want to provide) online coaching A 2023 fitness challenge In this 2022 holiday message, we look back, look forward, and most especially thank you. Merry Christmas and Happy New Year! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Sully joins Niki & CJ to discuss health metrics that matter. Sully's biggest question is why do you think you need the test or data point? How will this information change your behavior? Check out the Grey Steel YouTube channel here. They refer to a red flag article a few times in the podcast. Read that article here. Drowning in Data - Helpful Health Markers It's easy to drown in data. One can wear wearables and get up-to-date health markers. We bombarded with inputs, news, sensory data, videos, podcasts, pings, updates, notifications. Going with the current, sometimes bolstered by financial incentives, means gathering more data. This data can give a blanket to client and practitioner of objectivity. It also allows delay. What to do with the patient? Let's get more data. Administer these tests (oh, and I paid more when I prescribe more tests). For coaches, it can be things like the Functional Movement Screen (FMS) and other tests. Complication's siren call can obfuscate the reality that we haven't moved the patient or client any closer to their desired outcome. What are helpful health metrics? Ones that drive decisions and behavior - pieces of data that will make you act differently. Data Should Drive Decisions - Health Metrics that Matter Gathering a host of tests & metrics provides the illusion of understanding and objectivity. It's mostly noise, and you might miss the signal. Coaches should know red flags, when training is contraindicated. The lifter and client should understand baseline, and when something changes that indicates something is off and further digging into the problem may help. What are some typical important health markers for coaches? Having an understanding of what the client does outside the gym (other physical activity, sleep, nutrition) & when that changes drastically (e.g. someone who is mostly sedentary goes for a long hike and then misses their squats). Pain matters too. Some pain seems to come with being a human (low back pain). Still, the type of pain, what movements cause it, how severe it is, and if modifications in dosing (intensity, exercise selection, volume) decrease or eliminate the pain. Health metrics that matter drive decisions. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Matt & Niki explore helpful strength equipment that helps you solve problems, make strength training more fun, and build your home gym. They share specific pieces of equipment and for whom this gear might help the most. This isn't equipment to get started or gear 101, but rather equipment and gear for those who are continuing on the path of strength and voluntary hardship. Helpful Strength Equipment You need a few items to begin strength training properly, though you can also start exercising today. As you progress and build the habit of strength training (and simultaneously get older) some equipment can help solve common problems you will likely encounter. Some of these items help add variety and make training more fun. Other gear helps deal with common injuries or pain points. Regardless, this list of items can help you build compliance and improve your training. If you use it, it is ultimately an investment in yourself and your health. Accessories for Accessory Work Accessory work can get repetitive if all you have is a barbell. A few pieces of equipment can multiply the potential hypertrophy and accessory work you can program. Adjustable dumbbells allow you to add dumbbell variations and accessory lifts without taking up a ton of space (and saving money compared to a full set of dumbbells). Not only can you perform dumbbell variations of the main lifts, you can also perform more accessory work that you simply cannot perform with barbells (e.g. dumbbell flies or lateral raises). A similar example of helpful strength equipment is a pulley system. This enables lat pull downs as well as using the pulley system for hypertrophy work (triceps, biceps, etc.). The last helpful items that focuses primarily on the upper body is getting a dip attachment to your power rack or an adjustable bench. They allow variation for pressing movements, and you can also perform accessory lifts on the bench. Enabling lower body accessory work comes in handy as you become more advanced, as deadlifts and squats don't only get repetitive but if you face a big injury, you might not be able to perform one or both of these lifts for awhile. Some helpful strength equipment for this area are a reverse hyper, glute ham raise, or leg extension/leg curl attachment. Some of these take up a lot of space, but getting just one of them can provide additional leg stress and make a big difference in your lower body training. Supplying Supplemental Lifts This might be the widest area, as we're talking about different types of barbells and other items that can modify the main lifts. A deadlift bar can really help your deadlift 1RM, as it has a smaller diameter and more whip (which reduces the range of motion). An axle bar for the press or bench press reduces your ability to grip the bar but enables good pressing variants. It is also necessary if you're considering Strong Man training. Getting a slingshot or board attachment can help overload the bench and work on the top portion of your bench. The slingshot can also help if you have shoulder pain. Bands and chains are helpful strength equipment that enables accommodating resistance. The safety squat bar and football bar (and variations of both) not only add supplemental variations to the lifts but can also prevent pain for the shoulders and wrists specifically. Convenience & Climate The last area of helpful strength equipment includes items that add convenience to your lifting or improve the atmosphere of the gym. The monolift attachment allows you to not have to take a step bar or move the bar from the pins to the shoulders on the bench. It provides the most benefit to the most people for the bench press, as many find it reduces or eliminates shoulder pain. Niki also uses it for the RDL. A deadlift jack makes loading and unloading plates easier for any lift that has the barbell on the ground, especially the deadlift. A 1-arm deadlift jack is smaller and more mobile - you can put it in your gym bag. A 2-arm deadlift jack makes more sense if you have a decent amount of space in your home gym or for public gyms. Wrist wraps & lifting straps help with wrist support or grip support for compression or tension grips. Ammonia or smelling salts help bring focus and intensity to big attempts. Clothes help you feel and perform better. Clothes really are helpful strength equipment. A timer or watch can ensure that you don't waste time in the gym between sets and make the rest time consistent. This is especially important at a public gym or if you're a coach, because the lifter isn't paying you to tell them stories. Last but probably not least for most people is something to help with climate control, specifically heating or cooling your gym. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Matt Reynolds, Niki Sims, and CJ Gotcher join up to answer your lifting and lifestyle questions. They cover wrist wraps and wrist straps for deadlifting, upper body pulling exercises for novices, BJJ, hiking & rucking, stuffing or dressing, and more in this fun but informative holiday Q&A. Wrist Wraps & Lifting Straps for Deadlifts If you're having wrist issues, don't hesitate to use wrist wraps for your lifts. Wrist wraps for deadlifts, however, should not really help. During the deadlift your wrists are in tension, not compression. Use the wrist wraps on all your lifts where your wrists are in compression, even the squat. Lifting straps, however, are fine if you're having grip issues. Upper Body Pulling Exercises for Novices Our Best Exercises for Strength video discusses the main 4 lifts to get stronger. We still stand by this. Lifters, however, add some type of upper body pulling exercise early on as a lifter, some adding them as they begin their novice program. It partly depends on their goals and current situation. Some people may really want to get their first bodyweight pull-up. There is no reason to weight, and this may be a good situation to have a lifter move to a 4-day split routine as a novice. Others may be in the military or a similar situation, and may need to maintain or improve their chin-up or pull-up performance. Others, however, may be true beginners with little to no experience in the gym. Focusing on the main four lifts for them is enough. As they get stronger and their technique improves, adding in something like a barbell row, lat pull down, or chin-ups makes sense. Hiking, Rucking, & BJJ Niki shares here favorite submission move in BJJ. CJ gives a brief description of his recent rucking event and if it was the hardest thing he's every done. Matt discusses how a supposedly friendly hike became a 7-hour ordeal of terror. Holiday Traditions How do you say the word "pecan?" Do you eat stuffing or dressing? What are their favorite dishes, drinks, and desserts for Thanksgiving. Learn this and more, and share your with us on Instagram. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

We share our coaching lessons learned - professionalism over mastery, personability and personalization over optimal programming, flexibility over rigidity, long-term good over short-term gains, and more. Coaching Lessons Learned If you're not growing, not learning, not improving, then you're getting worse - that's the nature of this existence. Entropy comes with the deal. That's why, coming near the end of this year and during a time when we reflect on what we've learned, what we'd like to improve on going forward, and what we're thankful for, some BLOC coaches share their coaching lessons learned. Whether you're a coach, lifter, or within earshot of this because your spouse or significant other plays their podcasts too loud, we hope you learn something from this. Personalization over the "Perfect Program" The perfect program, lost to moderns, either buried in the lost city of Atlantis or created by some super secret Soviet coach, still encoded and not translated into English, does not exist. The principles of programming always matter, but they must be applied to the person who presents himself in real time in front of you - your client. What are his circumstances, limitations, preferences, fears, goals? These matter more than perfect technique, 12 minute rest periods, or the DUP template you've improved for decades. The programming has to work for your client, not, for the long-term. Coaching Lessons Learned - Source of truth. An easy example of this, especially early on, is the reality of biomechanically efficient form when it comes to the lifts. The truth of gravity tells you when you're doing it wrong. Personal records can be a source of truth, but look for other metrics as well. What is the client's motivation? Is nagging pain not improving? Seek ways to understand and track truth. Outside the Gym & Technique The biggest keys to success lie outside the gym. Niki and CJ share similar coaching lessons learned. Sleep, getting to the gym early and staying late, preparation, food, socializing - these all affect your performance as a coach and lifter. Relatedly, you have to be more than a form technician. You have to have basic knowledge of nutrition and the basic situations that are likely to arise (back tweak, elbow tendinitis, get sick, etc.). You will eventually encounter problems that lay outside the typical situations, and do your best to solve them, refer them out, or help find them a new coach. Your Ideal Strength Client? A decade ago, Niki & CJ would have likely said something like someone who is younger, eating tons of protein and calories, doesn't have other conflicting physical activities outside the gym, and can rest long between work sets. But, they've come upon more coaching lessons learned, and changed their minds. Who is this unicorn client? Like the perfect program, the perfect client doesn't exist. This ideal client makes things easier for you, the coach. Given them the program, if they don't want to follow your guidelines, they're not doing the program, and their failure is their fault. This might be the case sometimes - people have to put in the work, and shouldn't do whatever they want. But if strength is important, it benefits everyone, especially those who participate in other physical pursuits outside the gym. Strength would help their health and hobbies. CJ says it's a red flag when people avoid social situations or physical activities because they're afraid it will negatively affect recovery. Most people don't want to pay the price for continuous PRs - something matters to them more. That's okay. Content & Personability It's not 1983. We don't look numbers up in the white or yellow pages. We typically find a business or person online, and that person's content builds trust and credibility. After some time, this may lead to purchasing that person's or business's products or services. Create content, and keep it true to yourself. You're not just a strength coach. You probably don't only eat chicken breasts and broccoli. You probably don't only read scientific studies. And if you do only coach, read scientific studies, and eat chicken breasts and broccoli, that's probably what your social media should reflect. After Niki & CJ share their top 3 lessons learned, other BLOC coaches share their coaching lessons learned. We hope you enjoy and learn from them! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Jordan Stanton returns to answer your questions on velocity based autoregulation. Why is this not for novices? What guidance would you give to lifters when the device tells you you should have a big PR? Who is a good candidate for velocity based training? Autoregulation for Novices? Form is not stable, and this is a requirement, especially for velocity based autoregulation. Novices, in addition to needing to improve technique and develop consistent form, beginners need to experience higher RPE sets. More advanced lifters cannot recover from RPE 9+ sets like beginners, can, but novices and early intermediate can benefit from just how heavy "heavy but doable" can be. RiR & RPE - Are They the Same? It depends. Some define Rate of Perceive Exertion (RPE) by Reps in Reserve (RiR). Others give RPE a more qualitative score. RPE comes from the endurance world, and can also be used for conditioning. For example, you might tell someone to run for 3 miles at RPE 6, which is an easy, conversational pace. Is Autoregulation Just Changing the Intensity? Not necessarily, though sometimes. The simple way to use velocity based autoregulation is to identify your estimated 1RM for that day, and then perform the work sets based off that information. Similarly, a lifter may work up to a single at RPE 8, and then do back off sets from that single. Some autoregulation techniques adjust volume. A lifter could perform an AMRAP for one or multiple sets. For velocity based training, a lifter could adjust the volume based on velocity decay. One week, a lifter may only do 2 sets of 2, whereas the next it could be 5 sets of 2. 1RM Every Workout? Some programs do work up to a heavy single. They typically are performed at a prescribed RPE, such as RPE 8, and are not a true 1RM. Other programs have a lifter work up to a 1RM, but often on a supplemental lift (e.g. Westside conjugate max effort day). Back off sets are completed based off the heavy single. The PR is There for the Taking For you pessimists out there, the main benefit of velocity based autoregulation out there may be the avoidance of missed reps, and more appropriate intensities for blue collars days. The flip side, however, is when the device tells you should have a substantial PR. In these cases, what do you do? Considering that this is an advanced training technique and that as lifters advanced, those PR days become rarer and rarer, Jordan tells lifters to go for the PR, with caution. For example, maybe the Rep One device suggests a 50lb PR. He might tell his lifter to attempt a conservative single first, or go for a 25lb single first. Part of this is because more factors determine the success of a PR attempt than your performance that day. Also, the lived experience of performing a heavy weight may change. Sounds, sights, sensations may occur that you've never experienced before in your life. Getting Started with VBT Who are good candidates for velocity based autoregulation, and how do you as a coach bring it up? Generally, the lifters need to have trained consistently for a relatively long period of time, so at least have gone through early intermediate. They need to be able to give full effort to warm up sets. Their technique needs to be consistent. Beyond that, you can see two groups of athletes that seem opposed but would both be good candidates. One is the powerlifter or strengthlifter or similar strength-based athlete who really prioritizes lifting and wants to chase PRs. The other is the lifter who trains to support another activity, such as martial arts or a sport. For this second athlete, their performance in the gym may vary widely based on their sport or activity stress, so the VBT can help provide more appropriate stress doses. Autoregulation & Accessories? Velocity based autoregulation really doesn't make sense for accessory work. Now, it can be appropriate for Olympic lifts, though the more important data is peak velocity, not average velocity. Regarding this, Matt and Jordan talked about some interesting and fun ways to potentially use the devices. One could, for example, work to identify and train where maximum power or maximum force occur, which would be at relatively heavy weights but definitely below 90%. Similarly, one could compare AMRAPs to see who did more work. For example, two lifters perform bench press AMRAPs at 225. One lifter performs 10 reps, one performs 6 reps. The lifter who performed 10 reps, however, has shorter arms. Who did more work? You could find out. One instance where autoregulation does make sense for accessories is AMRAPs. Doing AMRAPs of curls or rolling dumbbell extensions, for instance, especially if only for the last rep, is not that stressful. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Injury and recovery are no fun and not why we train. They're a part of life, and come with training, especially if you push yourself over a long period of time. How do you adjust programming and mindset to keep training and keep improving. Niki Sims shares her story of an injury that altered her training, identity, and pursuits, which ultimately caused her to not only alter reps and sets and exercise selection, but her approach and mindset regarding training and physical activity. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Tweaks and Tribulations Niki was trucking along nicely, hitting squat and deadlift PRs, improving in BJJ. Enter pain and injury. She heard a pop during some deficit deadlifts. Her approach in the past had always been to do what she could, as much as possible, so she continued to pursue PRs. She hit a nice squat PR soon after that. Performance continued to improve in the gym, and pain increased in intensity and frequency. One morning, she woke up and was in so much pain she couldn't see straight. She deadlifted later that day in a friendly competition. She started to realize that looking at her lifting shoes was inducing anxiety, and the time that had been fun and solace and a welcome break every day - her gym time - now came with pain and anxiety. She wasn't ready to stop lifting. Reduced intensity and doing as much as she could only increased pain over time. It wasn't working. Injury and Recovery: Mindset Matters Niki had built an identity around performance, competition, and ability. The previous period of relatively stable progress in the gym and on the mat had to give way to an examination of why she was training in the first place, what she wanted to get out of training going forward, and what was best for her - physically and mentally. She realized she couldn't go down that mental road of comparing what she used to be able to do to what she can do now. She also couldn't second-guess decisions she had made in the past about training or continuing to chase after PRs. She had to embrace reality and possibility, while digging deeper to understand her deeper reasons for training and exercise in the first place. Deadlift 440 pounds was an important goal for her, but based on current limitations and important whys, keeping this as a goal was counterproductive for her mind and body. You can't let yourself spiral into mental cycles of associating the gym with pain and failure. Injury and Recovery: Programming Changes Reintroducing play into the gym helped. Focusing on having training time be pleasant mattered. The cycle of pain and dread had to end. Finding exercises that can be pushed a bit more without pain can help - and those might not look anything like the four main lifts. This might and probably will involve exercises that use less muscle mass over a shorter range of motion with less weight. Niki found that not having programmed squat and deadlift workouts helped, because if these were programmed and she wasn't able to do them or they were performed at extremely low intensities, this created a feeling of failure. Be able to experiment with what works - what's fun, what doesn't produce pain, what makes you want to go to the gym. Find metrics that matter more (which also can quantify improvements outside of weight on the bar). Niki found that tracking pain in the morning not only helped inform programming decisions but also helped her see the big picture that pain had decreased and that she could have fewer days with pain, and the pain could be less intense. The programming changes that you might think would get her back to PRs more quickly only made things worse. Slight reductions in intensity, volume, and exercise selection did not suffice. If you're a coach or coaching yourself and something similar happens, you might try those smaller MED changes at first, but sometimes the MED change is actually quite big, and requires big adjustments to programming and mindset. Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Autoregulation adjusts to the lifter's actual, not expected, performance during a workout. Get an overview of this strength training method. Autoregulation - The Concept The underlying concept is fairly simple: adjust the work sets to the lifter's performance during the workout. During novice linear progression, a lifter adds typically 5 pounds each week. The lifter adapts quickly while also lacking the ability to stress himself with a heavy work set like an advanced lifter can. If the lifter misses a rep or set, a programming change probably needs to occur. If the lifter has a bad workout but hits all the reps, then she learns about just how heavy "heavy" can be. It can be a qualitative experience in RPE 8.5+ sets. As the lifter advances, weight is often added less frequently, though you often see a linear progression of supplemental and accessory lifts. Without autoregulation, a lifter performs work sets based on a past one-rep max or similar maximal effort (e.g. 5RM) or her expected performance. Past performance does best predict future performance, but occasionally a lifter experiences workouts on the tails of the bell curve. A lifter may suddenly fail to hit prescribed reps or have to perform the reps at RPE 9+ effort, whereas the intended difficulty was closer to RPE 7. The other extreme is the unexpected easy day, when a PR might be available. Especially as a lifter progresses, these days come less and less frequently, so taking the PR may be warranted. Subjective Autoregulation The lifter can attempt to make a more-or-less educated guess on his 1RM from his subjective assessment using rate of perceived exertion (RPE) or reps in reserve (RIR). Work up to a single at RPE 8. This means you assess that you can complete 2 more reps. Then, perform 1x3 @ 93% and 3x5 @ 80%. If your RPE assessment is fairly accurate, the training stress and intensity that day will be appropriate - sufficient but not too much. The other primary subjective autoregulation method is the coach's eye. The coach can watch your warm up sets and help pick your work set intensity based on his assessment of your performance that day. This is an informed input, if you have an experienced coach, but it is still subjective. Lastly, the two methods can be combined. Whether in-person or online, this method works better. You have two independently-gathered albeit subjective data points that help determine the work sets for the workout. Online, the coach obviously cannot pick the intensity that day, but the coach can help provide feedback on the lifter's RPE assessments and notice patterns. For example, a lifter may tend to assess RPEs fairly accurate most of the time, and especially for upper body lifts. On bad days and for squats - this hypothetical lifter's least favorite lift - he tends to rate them higher than they were. This growing awareness can inform the lifter's decisions. Objective Autoregulation AMRAPs or working up to a 1RM are objective, as long as the lifter gives her full effort for the set. The problem, is maximal effort sets, whether for one rep or as many reps as possible, are physically and mentally exhausting, will negatively affect the remaining work sets, and provide an extremely high-intensity training stress that must be accounted for in the training. Velocity-based training, therefore, offers an objective autoregulation method that doesn't require a maximal set. The lifter has to give her full effort during warm ups, but this does not come with the same difficulty or downsides as a truly maximal work set. The downside is mainly the cost, though they've become more readily available and more accurate. If you're an advanced lifter that is serious about chasing PRs for the long haul, you might consider investing in this for your training. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v    Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Which potato chip reins supreme? Well, we had no choice but to do a draft with Brett to find out. We also discuss Dave watching Norm Macdonald's final comedy special, Papa John's appearance in Harbor Springs, the MOST down bad dude we've ever seen, and recapping This Weekend in Fun. Support us on Patreon and receive weekly episodes for as low as $5 per month: www.patreon.com/circlingbackpodcast Purchase a Circling Back Candle: www.vellabox.com/circling-back Watch all of our full episodes on YouTube: www.youtube.com/washedmedia Shop Washed Merch: www.washedmedia.shop (0:00) Fun & Easy Banter (13:23) Recapping This Weekend in Fun (31:10) The Potato Chip Draft (59:30) Let's Talk Norm Macdonald (1:06:20) Papa John Does Harbor Springs (1:11:23) The Most Down Bad Dude Ever Support This Episode's Sponsors Sunday: www.getsunday.com/steam20 (20% off) Ten Thousand: www.tenthousand.cc (CIRCLING for 15% off) Solo Stove: www.solostove.com (STEAM for $10 off) Keeps: www.keeps.com/steam (First Month FREE)