Podcasts about quick wits

Are certain exercises are too risky for women, especially as they age?Today, we're challenging a common misconception in the fitness world: the idea that women should avoid loading their spine.Is this well-intentioned advice actually holding women back from building stronger, healthier bones? And what's the real key to maintaining bone density as we age?Let's break down the science and bust some myths in today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

Have you ever wondered why, despite all your efforts, you're not seeing the results you want in your fitness?Today, we're exposing a sneaky little habit that's sabotaging your progress, whether you are aiming for fat loss, muscle gain or any other health goal. What is this progress-killing behavior and, more importantly, how can you overcome it to finally achieve the results you're after? Tune in to today's Quick Wits to find out the game-changing answer.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you've left the gym for many hours afterward?Today we're tackling the "afterburner effect," the idea that you can keep burning calories long after your workout is over. And in scientific terms, we are talking about EPOC (excess post-exercise oxygen consumption). Is this effect real? Can it significantly impact your fat loss and, if so, how can you maximize it in your training?We separate fact from fiction in today's Quick Wits. --“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

GOMAD, or "Gallon of Milk a Day," was a protocol popularized by strength coach Mark Rippetoe (of Starting Strength), to ensure rapid weight gain and muscle growth. The idea is to bulk up quickly. You just chug a gallon of milk a day. Easy right?But before you start doing that, I want you to tune in to today's Quick Wits for my take on this sometimes controversial protocol and why it might not be the best approach for everyone, especially if you're not a skinny 20-something-year-old male. GOMAD was originally intended for a very specific demographic - skinny, underweight guys in their late teens and early 20s who struggle to put on any weight at all. For these folks, the massive calorie boost from a gallon of milk a day can kickstart muscle gain and help them get out of the "hardgainer" zone.But if you're not in that category, then GOMAD might not be the best fit. If you're older, or if you're not significantly underweight, drinking that much milk every day is more likely to lead to excessive fat gain than lean muscle growth. Not to mention, it can be pretty tough on your digestive system, especially if you're not used to processing that much lactose.But I'm not against using milk as a calorie-dense, macro-balanced tool as part of your nutrition plan. Tune in to hear my thoughts on this.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

Creatine is not just for lifters and bodybuilders anymore. Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone's supplement cabinet, from athletes to aging adults and everyone in between. While it's true that creatine has long been a staple in the muscle-building world, thanks to its ability to boost strength, power output, and lean mass gains, the benefits of creatine go way beyond just building bigger muscles.In fact, the more research that comes out on this incredible compound, the more it becomes clear that creatine is something that pretty much everyone should be taking, regardless of their age, gender, or fitness goals.Find out why on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

Sustainable dieting. Is that an oxymoron or is it the key to lasting results?Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul.Sustainable dieting is the notion that you can somehow achieve your fat loss goals by finding a way of eating that you can stick to indefinitely, without ever feeling restricted or deprived.I get the appeal. We all want to believe that there's a magic formula out there, a perfect diet that will allow us to effortlessly shed fat, build muscle, and maintain our dream physique, all while enjoying our favorite foods and never feeling like we're missing out.But here's the harsh reality: dieting, by its very nature, is not sustainable. And anyone who tells you otherwise is either lying to you, or lying to themselves.Find out a different approach on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you're after.If your goal is to shed fat and build muscle, simply "moving more" isn't going to cut it. In fact, it's not even scratching the surface of what you need to be doing to transform your body.So what will? Tune into Quick Wits to find out!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Send me a question for Q&A!Support the Show.

Frustrated with menopause belly or the inability to lose weight or fat?This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 WorkshopYou've probably noticed that your tried-and-true diet and exercise strategies just aren't cutting it anymore (if they ever did). Despite your best efforts, the scale won't budge, your energy is in the tank, and you're starting to feel like your body is working against you.But what if I told you there was a secret weapon in your fat loss arsenal – one that could help you not only shed those pesky pounds but also avoid the loss of bone density, rev up your metabolism, and help you feel like a total badass in the process?Find out what that is on today's Quick Wits.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Send me a question for Q&A!Support the Show.

Today, we're diving into a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, and the mealtime meltdowns – and I've come out the other side with a few battle scars and a whole lot of wisdom to share.If you're struggling to get your kids to eat their veggies or try new foods, know that you're not alone. It's a universal parenting challenge, and there's no magic formula for creating perfect little foodies overnight.The good news is, by taking a long-term view and focusing on building healthy habits and attitudes around food, you can set your kids up for a lifetime of nutritious eating – and save yourself a whole lot of stress and frustration in the process.So, what are some of the key lessons I've learned as a dad in the trenches of mealtime warfare? Find out on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Send me a question for Q&A!Support the Show.

Today, we're taking a quantum leap into the realm of science fiction and self-discovery as we explore the concept of the multiverse and how it can help you become your healthiest, most authentic self.If you're a fan of comic books, sci-fi movies, or theoretical physics (and let's be real, who isn't?), you've probably encountered the idea of the multiverse. It's the theory that there are infinite parallel universes out there, each one containing a different version of reality – and a different version of you.But what if we could use this mind-bending concept not just as a plot device for Hollywood blockbusters, but as a tool for personal transformation?What if we could imagine our multiverse counterparts as a way to explore our own untapped potential and reshape our identities?Find out on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Send me a question for Q&A!Support the Show.

Today, we're diving into the world of hypertrophy (that's science-speak for muscle growth) and uncovering one of the most powerful principles for packing on size: mechanical tension.Now, if you're a serious lifter or a student of the iron game, you've probably heard of Brad Schoenfeld. He's like the Yoda of muscle-building research, and his work has revolutionized our understanding of what it takes to optimize gains.One of the key concepts that Schoenfeld has championed is the idea that mechanical tension – the force that's generated when our muscles contract against resistance – is the primary driver of hypertrophy.But here's the thing: not all tension is created equal. To really maximize muscle growth, you need to be strategic about the way you apply that tension. And that's where Schoenfeld's research comes in.Learn about mechanical tension on today's Quick Wits!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Send me a question for Q&A!Support the Show.

Today, we're tackling a hot topic that's been causing quite a stir in the health and fitness world: seed oils. You know, those ubiquitous cooking oils like soybean, canola, and sunflower oil that seem to be in just about every processed food on the shelf.Now, if you've been following the latest diet trends, you might have heard some pretty scary claims about seed oils. Things like they're toxic, inflammatory, and even responsible for the rise in chronic diseases like obesity, diabetes, and heart disease.But hold up, let's take a step back and look at what the actual evidence says. Despite the fearmongering, the truth is that there's no compelling scientific data showing that seed oils are inherently harmful to our health.So, if seed oils themselves aren't the problem, what's really going on here? Find out in today's Quick Wits!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Send me a question for Q&A!Support the Show.

Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor.This app is a total game-changer when it comes to tracking your macros, monitoring your progress, and getting personalized recommendations to help you lose fat, build muscle, or maintain your results.I explain all the features and what separates MacroFactor from others like MyFitnessPal, Chronometer, RP, and Carbon. It's on a completely different playing field in its ability to adapt to you and your metabolism.Here's the FREE video mentioned in the episode:

Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calorie intake or increasing our energy expenditure through exercise, we can create a calorie deficit and lose weight.But what if this model is overly simplistic and doesn't actually reflect the complex realities of human physiology?This episode peels back the layers of metabolism and physical activity, as we examine the startling notion that our bodies aim to maintain THE SAME LEVEL of energy output, no matter how much we move.We'll explore why an uptick in exercise doesn't always translate to the expected calorie deficit and how our bodies compensate in surprising ways. Learn how to navigate this intricate dance of calories and master your physiological responses to achieve physical self-mastery.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Send me a text message!Support the Show.

Send me a text message!Want to build serious strength and muscle mass in the most efficient way possible?Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine.Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results.We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these multi-muscle group exercises provide the most bang for your workout buck. By engaging multiple joints and muscle groups, compound lifts maximize force and muscle overload, setting the stage for formidable gains in both strength and size. Discover how compound exercises improve your coordination, stability, mobility, and motor control, ensuring that your strength training has real-world applications. We're here to build a foundation for a robust and active life, ensuring that you remain strong and functional at any age. Tune in to fortify your workout routine and your day-to-day resilience with the power of compound lifts!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the Show.

Send me a text message!Want to pack on muscle mass but confused about how many extra calories you need?Today, we're diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. You might have heard of the 3500 calorie rule for fat loss, which states that a deficit of 3500 calories is needed to lose 1 pound of body fat.But when it comes to gaining weight and building muscle, the equation looks a bit different. You see, muscle tissue is much denser than fat tissue, which means that gaining one pound of muscle requires a different calorie surplus than gaining one pound of fat.===> Get the FREE Muscle-Building Nutrition Blueprint mentioned in the episodeJoin me on today's Quick Wits as I break down the science behind the 2500 calorie rule for gaining weight and building muscle effectively.Or go to witsandweights.com/free for all our free guides.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the Show.

Send me a text message!Is walking exercise or not? Does it even matter?Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who's always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic and offer some perspective.Join me on today's Quick Wits as I share my thoughts on why this question might be missing the point entirely, and why strength training should be your top priority for physique development anyway.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the Show.

Is the pursuit of being skinny the key to happiness?We're diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it's easy to fall into the trap of equating being skinny with being happy. But here's the thing: this oversimplification often leads us astray when it comes to setting and achieving our physique goals.We'll explore this common misconception, discuss the importance of body composition over scale weight, and I'll walk you through the powerful "5 Whys" technique to uncover your true motivation for your physique goals on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Send me a text message!Support the Show.

Your mindset during menopause can make a huge difference in your success for fat loss and body composition. Perimenopause, menopause, and postmenopause are extremely important and profound transitions for women!There is a significant psychological component and an opportunity to reframe this phase of life when combined training, nutrition, and lifestyle changes. Learn all about mindset for menopause fat-loss in today's Quick Wits. This is a module from the Menopause Fat-Loss Formula course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience.===> Learn more about WWPU here--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Send me a text message!Support the Show.

What's the difference between tracking and "counting" calories?It's a little bit of art. It's a little bit of science. You will definitely learn why one is different than the other and what's important and how to do it, effective tools for the job and how to make this part of your journey so that you can get results. This is a module from the Crack the Calorie Code course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience.===> Learn more about WWPU here--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Send me a text message!Support the Show.

Think spending more time in the gym is how to look like you lift? Think again.There's one surprising reason that most people are doing that prevents them looking like they want to and getting results from all that hard work in the gym, and we're going to talk about that on today's Quick Wits. Ever feel like you're a hamster on a wheel, working out endlessly but your muscles are playing hide and seek? Let's reveal the culprit behind why your gym efforts aren't translating to that superhero silhouette you're after. Today, I am tearing down the misconceptions that keep your gains under wraps. We're not just lifting weights; we're lifting the veil on creating an anabolic environment, the necessity of a calorie surplus, and the optimal path to muscle visibility. This episode is your ticket to a smarter workout regimen that ensures you're not only feeling Herculean on the inside but also looking the part.Forget the frustration of progress that feels glacial and those years that seem wasted in search of muscle definition. I break down evidence-based strategies for a controlled calorie surplus that meshes with your body's needs like a glove.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the Show.

If you're pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body workouts.Ever feel like you're racing against the clock in the gym, trying to squeeze in those exercises? We're sharing the insider scoop on rest-pause sets and supersets that can cut your gym time in half while still scoring you those significant muscle gains.This episode isn't just about fast-tracking your fitness; it's about optimizing every minute for maximum results. We'll explain why these tried-and-true methods, often overlooked as simple bro-science, are backed by solid research and can be integrated into your routine without compromising performance. Tune in as we break down how to maintain intensity and volume in your workouts, sidestepping the common trap of excessive volume, all while keeping an eye on the clock. Whether you're a busy professional or a time-strapped fitness enthusiast, you won't want to miss the game-changing strategies we're unpacking to revolutionize your upper body workouts.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

Heart rate variability (HRV)...you may have heard of it, you may see it on your wearable device or phone app, and perhaps you're not sure exactly what it means or how to use that information.We are going to make HRV work for you and dive into the numbers that matter to unveil some of the strategies to optimize your HRV for better health and performance...on today's Quick Wits!Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price.===> Click here to learn moreWHAT IS WITS & WEIGHTS PHYSIQUE UNIVERSITY?A game-changing solution for ambitious individuals who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels. Your dream physique is finally within reach.===> Click here to enroll at 40% off--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

When it comes to food and nutrition, there is a fine line between RESTRICTION and DEPRIVATION. We dive into how to make empowering choices that align with your goals without sacrificing the joy of eating on today's Quick Wits.Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price.===> Click here to learn moreWHAT IS WITS & WEIGHTS PHYSIQUE UNIVERSITY?A game-changing solution for ambitious individuals who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels. Your dream physique is finally within reach.===> Click here to enroll at 40% off--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

FREE PHYSIQUE-BASED WORKOUT PROGRAMS!On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but not go too lightly, how to rest so you get sufficient time between sets, how to progress, and which movements to do week after week, as well as how to manage recovery so that you can train hard, but not so hard that you stop making progress. Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast:

FREE PHYSIQUE-BASED WORKOUT PROGRAMS!Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how many days a week should I work out to get the best results?We are covering all that and more on today's Quick Wits.Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast:

Have you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something's missing? And that something is support or other people or someone to share it with? A lot of us are in that 5% percent of people that are really going after the best versions of ourselves, and we feel like the majority people around us aren't doing the same. Today's Quick Wits is all about elevating your game and your success by doing it as part of a community, and in this episode Philip shares two ways that you can do that. Two amazing communities you can join for like-minded support, accountability, and pushing yourself to become the best version of yourself:Wits & Weights Facebook community (free)Wits & Weights Physique University (join the pre-sale early notification list)--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

What if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals?In today's Quick Wits as we explore this little shift in your approach that will give you massive results. --“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

When it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a complete game changer...It's NOT weight loss.Forget what you've been told about weight loss being the holy grail of health. This episode is set to revolutionize your perspective on fitness and vitality. There is an unsung hero of our metabolic system that is the key to longevity and disease resilience. For anyone who's been fixated on the bathroom scale, prepare to shift your focus to the real powerhouse of health.Find out what it is on today's Quick Wits.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

Don't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's?We're getting rid of all of that. We're going to flip things around and explore additive nutrition. This is a liberating, freeing approach to focusing on what to ADD IN your diet rather than what to cut out...on today's Quick Wits.Wave goodbye to the tyranny of dietary restriction and say hello to a life of nutritional abundance. This episode is your ticket to embracing additive nutrition, a joyous pivot from what you 'can't have' to what you 'can add' to enhance your health and vitality. You will learn about a perspective on eating that celebrates the diversity of foods that can enrich your meals and your life. Today, we're all about enriching your plate with the essentials our bodies crave, from proteins that repair and build muscle, to fibers that bolster our digestive health. It's not just about the food; it's about cultivating a positive relationship with eating, acknowledging it as a nurturing act rather than a source of guilt. Let's revolutionize the way we think about meals, focusing on the satiating power of nutritious choices to naturally replace those less beneficial eats. Join me, and let's transform not just our diets, but our approach to food as the nourishing fuel propelling us toward our goals.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery.We're going to walk through a hypothetical client's journey, complete with the numbers, and discover the power of using a special trick...instead of strict targets that can really trip people up, there's a special approach we like to take that makes it more accessible and more sustainable, so you can adjust your plan as your metabolism adapts. Get the knowledge you need to create a sustainable, effective fat loss protocol tailored to your goals and preferences. Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List  --“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core.Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List  --“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

I can't tell you how many times somebody said, "but my body fat scale says I'm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it might be time for a reality check. We're going to explore the accuracy of these devices and what you should be doing instead on today's Quick Wits.Shout out to Veronica in the Wits & Weights Facebook community for this topic! Could your trusty body fat scale be feeding you lies? It's time to uncover the truth behind body fat measuring devices that are often seen as the ultimate arbiters of our fitness progress. We discuss the pitfalls of relying on popular gadgets like BIA scales and DEXA scans for accurate body composition data. You'll learn why variables such as hydration, food intake, and the time of day can make a mockery of your measurements and how to avoid being led astray by these fluctuating figures.Instead of chasing elusive accuracy with high-tech tools, I argue for a return to basics. I extol the virtues of time-tested methods, showing how they provide a reliable and cost-effective alternative to monitor your body composition over time. Embrace the simplicity of traditional techniques and tune in to your own perceptions of fitness. Join me in stripping away the complexity in today's episode!--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

Do you think you're strong, or perhaps you're not sure? Let's put that strength into perspective. Today we're going to dive into relative strength standards! We're going to look at some of the numbers and what exactly they mean for you in today's Quick Wits.Shout out to Carl B. for suggesting this topic!Today we navigate the landscape of what it means to be 'strong' in a world where raw lifting numbers are just part of the story. We're not just seeking to inflate our egos with impressive weight totals, but rather to understand strength as a personal scale, finely tuned to our body weight. It's about finding your own version of strength, from the novice gym-goer to the seasoned lifter, and setting benchmarks that resonate with your individual fitness journey.We'll explore the big lifts, providing a tailored breakdown for different body weights, and uncovering how changing body dynamics influence our perception of progress. Learn about the subtle ways that maintaining or boosting your lifts as your body evolves can serve as a barometer for true strength gains. Whatever skill level you are, this episode aligns metrics with aspirations, pushing you from 'I think I'm strong' to 'I know I'm strong'. So, tighten your weight belt and prep for a session that lifts more than just barbells—it lifts the veil on what strength really means for YOU.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

If you are chasing muscle growth, there is one principle above all others that you just can't ignore if you want to see gains (and it's not progressive overload!).We uncover the non-negotiable secret of getting stronger on today's Quick Wits.It's time to learn why THIS is the cornerstone for building strength, surpassing even the well-touted concept of progressive overload. I break down the art and science of training with an intelligent edge. You'll walk away with actionable insights to apply to your next workout and the understanding necessary to fine-tune your approach to muscle growth.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio.Learn why engaging in THESE cardiovascular exercises can make your body work overtime to adapt, effectively boosting your metabolic rate and breaking through physical and mental barriers...on today's Quick Wits.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

If you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life!We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you're ready to break that plateau and start making strides that stick, tune in and transform the way you think about making gains. No more winging it, no more waiting for motivation to strike—just the raw reality of what it takes to consistently crush your goals....and if you missed it...If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).Even if you can't go live, you'll get the replay and bonus

Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through? Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits.Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances between fat and weight loss can make all the difference.Listen to the episode and then...The Power of Progress hosted by Scott Friedman (follow it now!)...and if you missed it...If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).Even if you can't go live, you'll get the replay and bonus

Are you finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer bulk," we break it down on today's Quick Wits.To find out the EXACT rates of gain for each of these (and everything else you need to know for an optimal bulk), join our upcoming free LIVE training on Friday March 1 (link below).

If you're looking for six pack or eight pack abs, we've got you covered today, which is all about those core muscles.Philip (@witsandweights) reveals his top 4 exercises for sculpting your abs (sit-ups and planks are NOT on the list) in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

To round out the lower body, we are hitting the glutes and calf muscles today (something for everyone)."I like big butts and I cannot lie..."

Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism? Today we'll dissect the seemingly selfish act of prioritizing personal health and reveal how it's actually a cornerstone of generosity. This episode shatters the guilt often associated with a rigorous health regimen and reframes your workouts and meal prep as acts of love—both for yourself and for the people in your life. By embracing fitness, you're not just sculpting a better you; you're ensuring you can play a supportive role in others' lives for years to come.Let's get real about the ripple effect of personal well-being. Learn how being physically and mentally fit equips us to be more present, energized, and focused for our loved ones. It's the safety demonstration principle brought to life; you've got to secure your own health before you can fully assist those around you. And it's not just about now—it's about fostering a future where you're less of a burden and more of a boon to society. Tune in and transform your perspective: caring for yourself is the most selfless gift you can offer to the world. Stay strong, and remember—looking after number one benefits everyone.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

The hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we're going to talk about the hammies.Philip (@witsandweights) reveals his 4 go-to exercises for building strength and size in your hamstrings in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There's one thing in particular that if you don't do this, it's going to stunt the relationship and the progress you're going to make. But if you can do this upfront, early and often throughout the process, you will get even better results.The secret lies in the art of communication—something I've learned the hard way through my own coaching journey. Learn the critical importance of clear, ongoing dialogue to supercharge your progress.I'll share how a simple conversation can revitalize your coaching relationship. It's all about the give-and-take: providing feedback, setting expectations, and being open to change. Whether you're lifting weights or strategizing your next career move, learning how to actively engage with your coach can make all the difference. Join us as we unpack these insights and more, equipping you with the tools to transform your coaching sessions into a catalyst for unparalleled growth.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

Are you looking to build strong, muscular quads? Get ready to squat, press and extend your way to impressive legs.Philip (@witsandweights) shares his favorite 4 exercises for developing powerhouse thighs in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

Chapter 03: Into the Void Cove and beyond, our group of would-be heroes set into an unknown dungeon of mysterious origin that houses puzzles, dangers and secrets of a forgotten world. Learn more about your ad choices. Visit megaphone.fm/adchoices

Imagine if your bank statement only reported some transactions and not others. And then you get this huge shock at the end of the month when you see your actual balance. Well, you might be doing the exact same thing with your diet, and then the big shock is oh no, I gained 10 pounds. How did that happen?Just as a partial bank statement leaves you in the dark about your finances, incomplete food tracking can sabotage your health goals. Are those untracked meals keeping you stuck (and in the dark) with your body composition goals?Find out on today's Quick Wits!Mentioned in the episode:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform.Philip (@witsandweights) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

Lots of training concepts come and go. A lot of bro science lore tends to persist and then fade out. There is one concept called long-length partials that seemed suspect until Jeff Nippard brought it up recently and explained how it could be an effective training technique.Philip (@witsandweights) gets into long-length partials on today's Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show

Your shoulders are a small but critical part of your upper body's anatomy. It's all about the delts and those muscles supporting the rotator cuff.Philip (@witsandweights) dives into his top 4 exercises for building strong, sculpted shoulders in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show