In this episode, the coaches go into the differences in fitness goals and the tradeoffs between success outside the gym vs inside it.

Many people don't even start going to the gym because they may feel their goals are unworthy.

Surely wanting to simply feel and move better in your everyday life can't be worthy?

After all, all we see on social media are the highlights of some of the greatest feats of strength and fitness...

If we are not pursuing that, the gym can't possibly be worth it, no?

We are here to talk about why this is wrong and all the benefits to be gained by training for things outside the gym.

(And also why inside the gym stuff isn't "wrong" either and can be cool).

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Garys Instagram: https://www.instagram.com/garydeagle

Wills Instagram:

https://www.instagram.com/grillshively

Timestamps:

2:20 - Wanting Things to Be Better Outside Gym

2:35 - Lifting Sports and Their Risks

4:27 - Trade-offs

7:30 - Learning the Hard Way

10:05 - Self Worth and Lifting

11:00 - Enjoying the Process

12:30 -Maintaining Average Ability

15:40 - Weighing Priorities Inside vs Outside the Gym

17:10 - Motivators Outside the Gym

20:02 - Nobody Cares How Much You Lift

22:20 - Joe Roth: Episode 76

23:40 - How Group Training Has Influenced Our Views on Training

24:20 - The Vocal Minority

25:55 - Excitement and Working Out

We are coming at you with a listener Q&A in today's episode!

Topics included:

Diet changes for cardio-based training program vs strength-based training program.

How to approach fat loss when family may have non goal aligned foods and meals?

Joint friendly exercises and repetition ranges.

Value of 5 a day fruit and vegetable recommendations?

Our current workout routine...

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Garys Instagram: https://www.instagram.com/garydeagle

Wills Instagram:

https://www.instagram.com/grillshively

Timestamps:

2:17 - Diet Difference Between Cardio & Weights

3:45 - Nutrient Timing

6:18 - Fat Loss w/ Unsupportive Family

8:00 - Leave Wiggle Room for Dinner

9:00 - Lock It Up!

10:55 - Communication

14:38 - Joint Friendly Exercises

16:50 - Olympic Lift Alternatives

18:31 - Cardio Options

19:20 - Rep Ranges

23:00 - Gary's Current Workout Routine

25:50 - Benefits of Full Body Training

27:06 - Will's Current Workout Routine

29:05 - 5 Per Day Fruits and Veggies

31:48 - Individual Variability of Fiber Intake

33:01 - Fiber & Total Calories

34:57 - Seasonal Fruits and Veggies

36:35 - Blue Raspberry vs Blueberry

This week we go over a research review on Alcohol and it's possible health effects.

The research review is done by Precision Nutrition and looking at a bunch of different studies, instead of just one in isolation.

Covering topics:

- What is considered moderate drinking?

- Binge drinking

- Does the type of alcohol make a difference?

- Cancer

- and more

Along with some takeaways and how alcohol can fit into a healthy lifestyle.

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Garys Instagram: https://www.instagram.com/garydeagle

Wills Instagram:

https://www.instagram.com/grillshively

Timestamps:

1:55 - Alcohol and Health Intro

3:00 - Personal Drinking Habits

4:30 - Meta-Review

5:30 - Cliff Notes

7:46 - What is Moderate Drinking?

10:10 - Heavy/Binge Drinking

13:10 - Possible Heart Benefits

15:37 - Doubts About Health Benefits

16:00 - Negative Aspects of Alcohol

17:54 - Increased Cancer Risk

20:00 - Relative Risk Breakdown

24:58 - Alcohol and Breast Cancer

27:30 - Alcohol Before Bed

31:08 - Alcohol and Performance, Body Composition

34:18 - Door Dash

37:45 - Margaritas & Episode 69

The final part of our 3 part series on eating...

We go into detail on how the "what" we eat can affect things.

This is often where most people start a nutrition change, with strict "good" vs "bad" food lists and meal plans.

The coaches discuss the pros and cons of this approach, what to actually focus on eating, and how different types of food can also affect the "why" and "how" we eat.

Make sure you go back and listen to the previous two episodes to connect them all.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Garys Instagram: https://www.instagram.com/garydeagle

Wills Instagram:

https://www.instagram.com/grillshively

In part 2 of our 3 part series on eating, the coaches go into the "how" of eating.

The two big key topics on this subject are eating distracted and eating fast.

These actions have many downstream effects and can play a big role in one's outcomes.

They are so powerful, you can possibly just address the "how" and get the results you are looking for without even needing to address the "what" we eat.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Garys Instagram: https://www.instagram.com/garydeagle

Wills Instagram:

https://www.instagram.com/grillshively

Today's episode is the first part of a three-part series we are doing on why, how, and what we eat.

Most people only focus on the "what", chasing diets and methods that tend to only work for the short term.

This is because if we never address the "why" and "how" of eating, we will fail to create the habits we need for long-term success.

First up is the "why" and it is the most difficult of the three to address.

This is because our "why's" can be varied and also date back decades.

The coaches will be discussing everything from because we are hungry to stress eating to chasing dopamine and entertainment eating.

We hope you find this episode thought-provoking and helpful!

Today we are taking a deep dive into sleep and how to improve it.

We go beyond the standard "hacks" like brain dumps and a cold room (although still helpful).

The coaches talk about the fact that our sleep signals are really working on a 24-hour clock and the importance of how you start your day.

We outline simple, realistic habits and strategies you can start implementing today. Along with laying out what an ideal day would look like from start to finish for great sleep. With a beginner and advanced version.

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Garys Instagram: https://www.instagram.com/garydeagle

Wills Instagram:

https://www.instagram.com/grillshively

Timestamps:

1:58- Sleep Hygiene

3:35- Alcohol and Sleep Aids

4:55- Setting a Sleep Schedule

6:56- Circadian Rhythm

8:00- Sunlight for Your Eyes

12:08- Melatonin

15:50- Exercise and Sleep

17:45- Light Boxes

20:55- Alcohol and Caffeine

23:05- Optimal Sleep Temp

29:00- Getting Sunlight with a "Normal Job"

32:11- More on Light Boxes

36:09- Blue Light Blockers

We are coming at you with a listener Q&A in today's episode!

Topics included:

Training clients with insomnia.

Why can working out cause irritability and insomnia afterward?

Managing Recovery with newborns?

Phone apps & trackers, are they helpful or harmful?

How to get back to lifting after not going to the gym for a while...

How working out will boost your self-confidence make a positive impact in your life.

Fruit and vegetable recommendations.

Are some people more "injury-prone"?

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Garys Instagram: https://www.instagram.com/garydeagle

Wills Instagram:

https://www.instagram.com/grillshively

Timestamps:

1:25- Training with Poor Sleep

6:05- Lifting and Irritability

11:30- Managing Recovery with Newborn

14:50- Eat The Rainbow?

20:40- Are some people Injury Prone?

26:35- Getting Back in the Gym After A Break

30:50- Mental Benefits of Exercise

36:00- Gary's Ideal Split

41:50- Phone Apps For Tracking

In this week's episode, Ben Lengel, Coastal Strength & Fitness Coach, and NKT Practitioner join us to chat all things feet.

From the health benefits of being barefoot and wearing flat, wide toe box minimalist shoes to when maybe more cushion and heel can be helpful...

We touch on it all.

You may be surprised to find out that it is quite possible that the reason something like your shoulder may hurt, could be due to your feet and shoe selection.

Don't miss this one!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Ben's Instagram:

https://www.instagram.com/benngel

The coaches dig into the endorphin boosting, stress reducing benefits of exercises and why daily movement should be a part of your life.

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively