Digital Barbell Podcast

By Jonathan & Blakley FletcherHealth & Fitness

Digital Barbell Podcast episodes

January 20, 2021 032 - Energy Balance - What It Is & How To Use It To Lose Or Gain Weight At Any Time
The most powerful principle of nutrition that's at the root of all successful weight loss or gain. It's a simple, yet complicated topic. Let's dig in and get to the bottom in this episode.
Articles we discussed in this episode:
All You Need to Know About Bulking The Right Way
Our Free Calorie and Macronutrient Calculator - Download this to set your calorie deficit or surplus.
We've got some deals for you here at the beginning of 2021! JANUARY 2021 ONLY!
Custom Nutrition Coaching - Prepay for 3 months and save $50
Digital Barbell BUILT (dumbbell and barbell version) Both on Sale for January 2021
Our Email list where all the cool people get tons of free exclusive content and discounts.
If you're ready to kick but in 2021 let's talk!
All our best,
Jonathan & Blakley

29 min
January 13, 2021 031 - Q&A - All Calories Aren't The Same, Improving Pull-Ups and Push-Ups, Adjusting Protein for Bulking, Vegetarian For Weight Loss
Q&A! - Cardio when training strength, best sports for kids, tracking your progress, advice for a new online-coach on this week's episode.

You asked, we answered!
Articles referenced: Makin' gains as a vegetarian
What you need to know about bulking
Eating for body composition
We've got some deals for you here at the beginning of 2021! JANUARY 2021 ONLY!
Custom Nutrition Coaching - Prepay for 3 months and save $50. JANUARY 2021 ONLY!
Digital Barbell BUILT (dumbbell and barbell version) Both on Sale for January 2021
Our Email list where all the cool people get tons of free exclusive content and discounts.
If you're ready to kick but in 2021 let's talk!
All our best,
Jonathan & Blakley
53 min
January 06, 2021 030 - 10 Most Common Exercise & Nutrition Mistakes (and how to fix them)
Have you made (or are you making) one of these common mistakes people make when trying to get fit and healthy? We've been there and we've seen it all. Learn from our mistakes and our experience coaching others and avoid these common threads.
Exercise:
1. Not having a plan - Wing it? I don't think so!
2. Having the wrong plan - Is what you're doing ever going to give you the results that you want?
3. Not enough intensity - Are you mailing it in or just checking the "I did it" box?
4. Bad form / Technique - Yes, it matters & sloppy technique will hold you back.
5. No consistency / Accountability - Nothing works if you can't stick with it consistently
Nutrition:
1. Going to extremes - Does your "diet" have a name? It's probably not going to work long-term.
2. Focusing on "eating clean" - What are you going to do when it doesn't work? Eat cleaner?
3. Eating too many prepared foods / restaurant meals - You're giving control to someone who doesn't care about you.
4. Underestimating the impact of alcohol - Yeah, we went there. What you drink might be holding you back.
5. A lack of awareness about what you're eating - Do you know the basics? Do you know what's in the food you're eating?
Resources we mentioned in this episode:
Our free calorie and macronutrient calculator
The basics of TDEE, Metabolism and Calories
Our workout programs
Tell us your goals and we'll help make sure you're doing the right things.
If you're reading this in January 2021 you're in luck! We have some specials running so be sure and visit the website!
Love you guys!
Jonatha & Blakley
57 min
December 30, 2020 029 - 5 Habits to Start & 5 Habits to Drop For 2021
Most people give up on their "resolutions" by January 12th. Let's take a different approach this year. Healthy habits for your body and mind are where it's at.
We gave some thought to what we really think matters when it comes to the habits that can really set you up for a fulfilling and successful life.
5 Habits to start in 2021
1. Just Start - There's never a "right" or "good" time.
2. Practice Patience - Results worth getting take time
3. Make Time For Self-Improvement - This won't happen by accident
4. Reframe Your Mindset Around Food - A transformation of what is "good" and "bad"
5. Commit To The Basics - Consistency beats complexity every time
5 Habits to drop in 2021
1. Stop Worrying About What Other People Say/Think - Haters gonna hate
2. Stop Noticing The Negative - You become what you think about
3. Stop Bad Decision Snowballing - The all or nothing mentality
4. Stop Letting The Past Define You - Who you were doesn't equal who you can be
5. Stop Making The Goal The Goal - Learn to love the process

We've got some deals for you here at the beginning of 2021!

Custom Nutrition Coaching - Prepay for 3 months and save $50
Digital Barbell BODY - Registration is OPEN (closes 1/2/21) - Workouts begin 1/4/21
Digital Barbell BUILT (dumbbell and barbell version) Both on Sale for January 2021
Our Email list where all the cool people get tons of free exclusive content and discounts.
If you're ready to kick but in 2021 let's talk!
All our best,
Jonathan & Blakley
55 min
December 23, 2020 028 - 2020 Rewind - Giant Potato Drop, Staying Positive, Hitting 100 Clients and What's in Store for 2021
Let us not dwell on the past, but highlight the good, forget the bad and look at where we're going next! Bring on 2021 Digital Barbell Family! We love you!
Things we talked about on this episode:
The 2 Week Turnaround - The FREE 14 day exercise and nutrition plan to get you going.
Digital Barbell BODY
Digital Barbell BUILT
Our Email list where all the cool people get tons of free exclusive content and discounts.
If you're ready to kick but in 2021 let's talk!
All our best,
Jonathan & Blakley
43 min
December 16, 2020 027 - Q&A Reverse Diets, Training for Strength vs. Size, Prioritizing Goals and Shopping For Your Own Food
Use a reverse diet to eat more food, How to train if you want bigger muscles, Attacking ALL the goals at once, and fixing your posture.
Ohhhh baby we’ve got a good one for you today!
Here are some things that we referenced in today's episode:
Fixing your posture
Our YouTube Channel
Reverse Dieting
Muscle Growth
How to Deadlift
We also talked about our 12-Week full-body fitness program Digital Barbell BODY.
People are making crazy, amazing progress in strength, fitness and confidence in this program.
Registration for the January group opens December 28th and workouts start January 4th.
Only 10 spots will be available and they'll be gone quick!
To get notified of early bird registration and get discounts you've got to sign up here.
We're also releasing a DUMBBELL ONLY version of our 12-Week Strength program BUILT. Email subscribers get first shot and a discount to so DO NOT MISS OUT!
And we're still taking nutrition and custom training clients at the moment so reach out if you'd like to work with us!
Thanks friends!
45 min
December 09, 2020 026 - From Suicidal to Super Strong - Carlos Mata’s Journey From Ordinary to Elite
16 years ago Carlos was at rock bottom. His confidence was non-existent and he didn’t know if or how he could turn things around.
He found the story of someone else who had changed their life through the barbell.
He took his entire paycheck as a grocery sacker and bought a one year membership to the gym.
He committed to working out every day for a year and the rest is history.
The fact that he can deadlift 4x his body weight is impressive.
To be able to complete at the national level in Weightlifting is amazing.
But the most impressive thing is that Carlos chooses to use his story and his experience to change the lives of real people every day as a Master Trainer.
Don’t miss this episode of the podcast.
You can follow Carlos on IG https://www.instagram.com/alchemyofstrength/
His website is: http://alchemyofstrength.com/
If you'd like to work Blakley and I, you can reach out here. We'd love to talk.
If you'd like to get stronger we've got what you need. Join our proven 12-Week strength program Digital Barbell BUILT.
1 hr 13 min
December 02, 2020 025 - Blakley's Story - Overcoming Fear, an Eating Disorder & The Loss of Her Father
Life is hard. We all go through incredibly challenging things. How we respond to those challenges is what directs the course of our future. Blakley opens up about her life in this episode. She hopes her story encourages you to keep pushing forward to realize your potential and to keep changing your life and the lives of those you touch for the better.
If you know that you need a change and you want something sustainable with a team to back you up, we're here for you.
www.digitalbarbell.com
Apply for coaching HERE
Join Digital Barbell BODY with Blakley as your coach.

46 min
November 25, 2020 024 - How Shannan Stays Fit in Her 40's & Overcame Her Fear of Carbs
From hiding in gym class to coaching a class full of athletes. From restricting food at a young age to finding freedom from the scale and a sustainable approach to her nutrition. Shannan makes us proud and we think you'll be inspired by her story.

If you're inspired by Shannan, you can join the same program as her.
To get notified early-bird registration and to be eligible for discounts, join our mailing list.
To reach out with questions or to apply for coaching, send us a message HERE.
It's also not too late to join our FREE 2 week exercise and nutrition plan. No excuses!

54 min
November 18, 2020 023 - Habits That Can Hold You Back - Left in place, these habits can halt your progress. But there's something you can do about it.
We all have bad habits. None of us are perfect, and that's ok.
But some of us are letting habits hold us back from getting healthy and achieving great things.
And many times these habits are rooted in excuses or lies that we're telling ourselves.
In this episode we're talking about the most common ones that we see, and how to overcome them.

36 min