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Have you ever Googled a topic and been overwhelmed by the sheer amount of products that are supposed to solve your problem? Or underwhelmed by the lack of real answers?

In this episode, Andy chats with Andy Morgan of Rippedbody.com about why helpful information doesn't sell, and how to figure out what to do based on your own needs. 

We cover a variety of simple yet effective guideposts and strategies for working on your physique, including :

• why context matters
• when to use supplements
• how to get results without counting calories
• day-to-day tweaks and easy wins for almost everyone
• solutions for social settings

Whether you are looking to lose weight, get ripped, or create healthier habits, the answers are often simpler than you think.

Resources:

• Rippedbody.com
• Rippedbody Podcast
• Andy Morgan's Email System on GrowthLab

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You want to be able and ready, not just good at working out.

Readiness means going beyond just capability so you can actually access and apply your skills and abilities when needed. Chances are, you don't wear sweats and trainers all day, so you really have to stop a moment and think about how your clothes limit you.

That why we say that if you can't perform a skill you've practiced while wearing the things you usually wear, you can't really perform that skill completely on-demand.

Andy wrote a loooong article (not really) about jeans. 

This episode extends the premise with tips for making the most of your actual capabilities under everyday conditions. We'll tell you how to assess your wardrobe, how to learn to move as well as possible in what you already wear, and how to consider physical autonomy both seasonally and as you add to your wardrobe. 

No, we can't believe it either - the first GMB Show about shopping...

The Scout Motto is be prepared. As lifelong martial artists, we look at situational awareness and defensive capability as basic skills. 

Don't get tripped up (literally) when life throws you for a curve. 

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DOMS. Delayed Onset Muscle Soreness.

You don't like them, and they don't like you, but if you're training your body at all, you're going to have to learn to live with each other.

There's tons of myths about muscle soreness. Some people think they're the surest sign of a good workout (they're wrong). Others seem to think they indicate overtraining (also way wrong). While getting sore is a stupid thing to shoot for in your workout, they're also nothing to worry about.

We'll teach you how to know if you're too sore, what to do about it, and how to stay productive in your training without getting derailed by sore muscles.

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Balance is one of those things most people don't realize they can improve - or even that they might need to improve . . . until they start trying to learn different ways to move. 

The fact is most people don't have a problem with balance so long as they stick to normal activities. But when you're outside your comfort zone, things change. Luckily, balance is very trainable. This episode covers our a simple framework for improving your balance step-by-step, with our favorite drills and techniques. 

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When we think about fitnessing, a relative few activities come to mind. Weightlifting, running, cycling, swimming, jumping rope, etc. Why? Mostly because they're very efficient at producing very predictable results. 

But they also leave some things out, especially:

1. non-linear, off-center, and multi-planar movements
2. continuing skill development

Now, we're not saying you should quit using efficient methods just because they're reductive, but you do need to address those important areas. There's a trap here too though - majoring in the minors.

This rambling, unfocused, and nearly incoherent (just kidding about the last one) discussion between Ryan and Andy goes over why you need skill development and unconventional movements, even if you're not training for a specific sport or activity. We also cover self-assessing so you can focus on the supplemental training that fits your needs rather than just trying to cram in every "prehab" exercise you saw on YouTube.

Understand what your routine is missing and discover how to choose the right things to fill those gaps.

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Anyone experiencing anxiety lately . . . ? Congratulations, you're human. The good news is you're definitely not alone.

Studies show that anxiety disorders are the most common mental illness in the US affecting 1 in 5 people every year and  that 1 in 3 will experience an anxiety disorder at some point in their lives. Things like pandemics can lead to higher feelings of stress and anxiety, which can impact sleep, diet, and overall well-being.

In this episode, Ryan and GMB Trainer Jenn Pilotti discuss how feelings of stress and anxiety influence you physically and how exercise and movement practices can influence feelings of stress and anxiety. Learn how anxiety is influenced by interoception (internal sense of self), and why learning new movements is good for your brain.

Resources:

• Jenn's New Book --> Body Mind Movement
• Jenn's Blog
• How Fitness Training Can Affect Mental Health 

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When people start with GMB, we almost always recommend starting with Elements. It's our broadest and most foundational program, and it's structured to provide a scalable challenge to just about any level.

But what happens after that?

This is one of the top five questions we get from active clients, and the answer depends on a few things. Many people repeat Elements. Some use it for recovery or warm-ups. Some people move on completely to other training.

This episode goes over the best strategies for moving to the next phase in your training and which factors determine the right move for you.

Resources:

• Elements
• Fitness Roadmap: How to Choose the Best Training Program

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The diet world teaches us that beating ourselves up about food and our body is what "motivates" us. We've been taught that feeling badly enough will help us hit our goals.

Of course, beating ourselves up didn't work the last time. And it didn't work the time before that. It's never worked. Yet, we still keep getting sold the same lie.

In this episode, you're going to find out what the four levels of motivation are. Beating yourself up actually is on the list — it's the lowest level. If you want to change your eating skills practice--or any skills practice-- you're going to have to level up your motivation.

Learn how to upgrade your motivation, increase your eating skills practice, and hit your goals.

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There's not a more cliché phrase in all of fitness, but here goes: if you want to improve, you have to push yourself. 

Pushing yourself is hard, and it can be counterproductive too. In fact, we've devoted a lot of carbon dioxide in past episodes to talking about some of the ways pushing yourself - too hard, too often, or just in the wrong way - can cause problems. So consider this episode the balance to every time we've said "maybe you should do less."

Here's some of what we're gonna cover:

• 3 kinds of days: how to know how hard you can go
• How to plan training intensity around your life
• 15 (we counted!) ways to increase the intensity of a training session

The best part is that almost none of those tactics require much prep, and you won't have to psych yourself up or go snort a bunch of protein powder first either. You can start our session and, if you're feeling good to go, push yourself a little harder, to whatever degree necessary.

Pushing yourself tends to be more of a mental struggle than anything. Once you get moving, it's easy to keep moving. The tactics we explain in this episode are great because they don't require much of a mental shift, so you can get a harder session without the typical feeling of mental resistance you'd feel if you just tried to "go hard."

Resources Mentioned:

• GMB Method

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'Mindfulness' is one of those words that can sound really out there, but improving mind-body awareness can have a profound impact on how you experience the world and your sense of security in your body.

Jenn Pilotti is a GMB Trainer who's been coaching for well over a decade and just has a ton of education and experience under her belt. She's just released a new book, Body Mind Movement: An evidence-based approach to mindful movement, which is aimed at giving professional trainers the tools to develop mindfulness in their clients.

In this episode, Jenn and Ryan cover:

• the importance of spatial awareness in daily life
• how movement practice extends to other areas of your life
• why interoception is crucial to autoregulation
• how to work with pain, fear and failure
• practical examples for better, mindful movement and increased focus

Though the book is aimed at coaches, you don't have to be a trainer to use these concepts in your own practice and workouts. If you want to move better and feel better while you move, you'll want to stick this in your earhole.

Resources Mentioned:

• Jenn's New Book --> Body Mind Movement: An evidence-based approach to mindful movement
• Jenn's Blog 

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