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The world of fast fitness has undeniably invaded our culture. 30-day shredding programs, 90-minute abs, 6-week total body transformations. Yes, you can conceivably transform your body in a dramatic way in as little as 6 weeks. But what happens to it after the next 6 weeks? It’s natural to want to see the end result as fast as possible, but is the rigourous routine you undergo something you see yourself wanting to keep doing day in and day out for years to come? True transformation is sustainable for your lifetime, and let’s be honest - fast fitness results rarely last. 

For this episode of the GMB Show, Jarlo was so excited to interview a friend of his, JC Deen. JC is a fitness coach, writer, and self-proclaimed “former fat kid.” He focuses on physique transformation, and he’s the author of a soon-to-be released book, Stay Leaner, Longer. Listen close as JC dives deep into the true psychology of physical transformation and exposes a lot of biases that many of us aren’t aware that we’re giving into. Biases that lead us to choose fast fitness over sustainable long term habits that can truly mean the difference between temporary change and a transformation that lasts a lifetime. Probably the most compelling lesson comes from JC opening up about his personal struggles with weight growing up and how he finally reprogrammed his mind and body to shed the fat kid bias and become a lean fit health coach. 

What you'll hear: 

• 4:30 - How transformation is a lifestyle change, not a short-term fix. 
• 7:30 - Why it might seem like everyone else is doing great with their transformations while you’re struggling: It might be the survivorship bias. 
• 11:00 - Why taking the first step can be more important than getting the exact result you’re looking for. 
• 14:20 - The importance of support, in whatever form that takes. 
• 17:20 - JC’s story of how he went from being overweight to being fit. 
• 24:20 - How self-sabotage can effect your transformation and motivation. 
• 31:15 - Why tracking habits is a good thing and how it will help you in future weeks or months. 
• 36:00 - How inertia makes people lose ground and backslide, as well as a tip for not getting stuck in that cycle. 
• 42:30 - How what you believe and what you think about will eventually express itself in your actions and habits. 

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On this episode of the GMB Show, Andy and Ryan are tackling a list of questions submitted by you to the GMB Facebook page. We always answer every question on the page itself, but some recent questions need a bit more explanation than what we can provide in a comment, so we’re going to go through and add a bit more detail. While we will only be able to answer a handful this time around, we know that more questions will come up. If you have one, feel free to email us or to post it on our Facebook page. Who knows, maybe we’ll answer your burning question in an upcoming episode. 

Here are the questions that we answer on this episode: 

• 1:10 - What exactly is Jarlo doing in Flexibility as a Path to Better Movement video? 
• 5:00 - How do we choose the people to interview for the show? 
• 6:25 - Will liquid magnesium damage wood rings? Also, what other things will prevent slipping and sticking? 
• 9:00 - How can someone know when to add time or use a more complex variation of our Elements program? 
• 11:30 - What can someone do who is having trouble with strength or other deficits who is also using the P1 program? 
• 14:10 - How can you find a trainer through the GMB website; also, how can you find a non-GMB trainer who can help you reach your goals? 
• 16:45 - Where can you start if you’re a beginner to training? 
• 20:10 - Which type of program would help someone be an awesome runner in an obstacle course? 
• 22:20 - Where would a person who is really out of shape start? 

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You know that our mission at GMB is teaching you physical confidence through mindful practice. Time marches on, we can’t change that. The future creeps up on all of us. And it might leave you wondering “can I keep the strength I’ve gained?” “Is it possible to not loose those skills I busted my ass to learn?” On this episode of the GMB Show we’re happy to welcome back our good friend and favorite guest co-host Al Kavadlo. Al joins Ryan to talk about how to develop the mindful practice part of the equation and how to use that mindfulness to truly become future-proof. Priorities, abilities, and desires will change over time, but what can remain constant is the confidence you’ve built through all that deliberate regular practice.

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When was the last time you hit a plateau? Were your pull-ups stuck on a particular number of reps? Did your pushups stall out before hitting the double digits you desired? Plateaus happen in fitness. It’s a natural part of the process. However, the typical method of “pushing through” them might actually aid in keeping you stuck. Trying to progress in a linear fashion makes sense when you first start working out, but at some point, you aren’t going to be able to keep progressing, if you define progress as simply lifting heavier weight or doing more reps. As you advance in your training, you’ll discover that progress is in fact anything but linear. On this episode of the GMB Show, we welcome Adrienne Harvey (otherwise known as Girya Girl). Adrienne’s well versed in bodyweight training and skills work as well as kettlebell training. Adrienne talks very candidly about her experience in not just overcoming plateaus, but how she had to reframe her ideas of “progress” in order to continue to see success in her training. As you’ll hear, stepping back from the idea of liner progress and into a complimentary progression model can ensure that you will never stop making any kind of progress in your training. In other words, when you hit a plateau with one exercise, you continue making progress with another, and that will ensure you’re always moving forward. 

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One of the questions that we hear over and over again is, “how much is enough?” How many reps? How many sets? How many days a week? How much time and effort is enough? If you’re finding yourself asking this question, then there’s a very good chance you’re also looking at the accomplishments of others and wondering how your effort stacks up against them. On this episode of the GMB Show Ryan and Andy reveal the truth behind this common question – the fear of not doing enough. You’ll hear them recount their own experiences in learning how to recognize this fear as well as how to reframe it into an opportunity for success.

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One of the questions that we hear over and over again is, “how much is enough?” How many reps are enough? How many sets? How many minutes on how many days are enough? How much time and effort is enough? You might look at others working out at the gym and wonder how your effort is stacking up.

It’s a difficult question to answer, because everyone has different circumstances with their schedule, health and life. Ryan and Andy share their experiences and ideas on setting goals, creating and meeting deadlines, and achieving goals with the time and energy available. The keys to making sure that you’re putting in “enough” time and effort are prioritizing what’s most important, being realistic, and focusing on your form.

Some of the topics that you’ll hear about include:

6:40: How Ryan’s experience with learning Japanese taught him valuable lessons about setting goals and working toward them.

13:45: How Ryan prioritizes his time to meet all of his obligations. He also gives tips on fitting training into a busy lifestyle.

15:40: The pitfalls of comparing yourself to others, and what you should do instead.

26:00: Why it’s important not to depend on muscle soreness as a gauge to determine whether you’ve worked out enough.

32:00: Specific ways to use workout time to your advantage, regardless of how much time you have.

39:00: How working out even twice per week can help you achieve your goals.

Links and Resources:

Ryan’s daily routine

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As you know, we’re big advocates of getting your play on. So, when someone comes along who’s doing it in an unconventional way, then we have to talk about it. On this episode of the GMB Show Ryan sits down with Mark Smith, the owner and founder of Asylum Fitness, who emphasizes the importance of play as a means of fitness. At Asylum Fitness, Mark combines the best of traditional calisthenics movements with the unconventional techniques of outdoor play in the lush North Carolina forrest. Heading out on trail runs, free-jumping rock formations, and even intense games of “toe tag” are just some of what passes for “normal routines” with Mark and his clients. In this episode Mark opens up about how he found his way out of the rigid mainstream fitness culture and into the freedom of play and self expression and how this approach not only saved his health but created opportunities to help others do the same. 

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Children play out of instinct. As we grow older, however, we tend to spend more time performing tasks on a schedule or in a certain way, and less time experimenting, roughhousing and playing. When it comes to the great outdoors, however, today’s guest asserts that it’s so important to have fun and focus on the concept of play.

The owner and founder of Asylum Fitness, Mark Smith is also an Eagle Scout and a coach who emphasizes the importance of play for children and adults alike. As a father, he strives to convey his feelings about play to his own children and spends time thinking about how to be a better person in order to leave a legacy to subsequent generations.

In today’s podcast, you’ll hear about topics including:

2:50 How Mark went from self-proclaimed “gym rat” to his current career and interests.

8:15: How his approach can help people become prepared to meet the goals in their lives.

12:55: What being a better person means to Mark, and where good communication fits in.

16:20: Some things we should be aware of when playing outside with children.

23:30: What some of Mark’s clients might experience in his typical class, including games that help reduce inhibitions and get his clients playing like children.

29:15: Where Mark sees himself going in the future and what kind of legacy he wants to leave his grandchildren.

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If you’re looking to achieve peak performance, then you’ll obviously need to address your regular habits. And that’s where a lot of us really seem to get tripped up. What if the same strategy you apply to your daily fitness practice is also the most effective strategy for building new habits for peak performance and permanent change in other areas of life? On this episode of the GMB Show, we are thrilled to welcome back our good friend and Alpha Posse member, Josh Hillis. Josh, as you know, is an expert in helping his clients change their lifestyles through establishing and keeping good habits both unconsciously and automatically. As you’ll hear, change can be as simple as just showing up and “doing the reps”. Focus mindfully on the daily practice and not the overall desired outcome and Josh reassures that you’ll see and often exceed that change you’re so desperately seeking. 

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Do you find it hard to eliminate bad habits and build better habits to replace them? Today’s guest, Josh Hillis, is an expert in helping his clients change their lifestyles through establishing and keeping good habits. Josh works with clients in person and online, and he acknowledges that the best-laid plans often go awry.

His goal is to help people engineer their lives to create habits that they follow unconsciously and automatically. The co-author of Fat Loss Happens on Mondays, Josh is also a speaker on the topics of habit-changing and fat loss.

He encourages his clients to make small changes, to take responsibility for their lives, and to avoid comparisons with others.

On today’s podcast, some of the topics you’ll hear discussed include:

5:15: How Josh got into working with clients on changing their habits.

12:00: How sales skills relate to weight loss and personal training.

17:15: How being fully present while you eat or work out can help you achieve your goals and enjoy the process in the meantime.

23:30: How to work with different types of internal and external motivation, which might change on a daily basis.

26:55: What to do when your plans don’t go the way you think they will.

31:45: How Josh handles the challenges of working with clients online.

36:30: The type of person who will most benefit from Josh’s book.

Links and Resources LoseStubbornFat.com

Josh’s blog Josh on Facebook Fat Loss Happens on Mondays Self-determination theory on Wikipedia GMB Alpha Posse International Youth Conditioning Association Dan John, author Be sure to catch the next episode by subscribing to the GMB Show: Subscribe to the iTunes podcast Subscribe to our YouTube videos Listen On the Go If you enjoyed this episode and want to hear more, download our GMB Show App in the app store and listen wherever you are.