Are you seeking lasting change? Join us on the journey towards mastering habits, the cornerstone of sustained transformation. Dive into the keystone habit, a powerful key to lasting progress. In this episode, we discuss the habit loop, share tools for forming habits, and explore the works of James Clear and Charles Duhigg.

Step into a world where change becomes a natural part of your life. Tune in now to pave your path to enduring transformation.

Mentioned on the show:

• The power of believing that you can improve
• The Power of Habit by Charles Duhigg
• Atomic Habits by James Clear
• How To Start New Habits That Actually Stick
• The 5 Triggers That Make New Habits Stick
• The Golden Rule of Habit Change

Podcast episodes mentioned include:

• #42 - 8 Reasons Why 90% of Diets Fail

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With over 160 million Americans typically dieting, and a plethora of diets available, lasting on a diet becomes increasingly challenging, particularly with more restrictive options. Remarkably, about 90% of individuals who shed weight ultimately regain it. What is causing this cycle? Join us as we dive into 8 reasons behind this phenomenon and our proposed solutions to counter it.

Mentioned on the show:

• The power of believing that you can improve
• The Power of Habit by Charles Duhigg
• Diet Failure Statistics 2023
• 8 keystone habits that can transform your life
• Diet & Weight Loss

Podcast episodes mentioned include:

• #3 - Why Mindset Matters
• #4 - All Change Starts Between Your Ears
• #20 - How to manage stress
• #23 - How to maintain weight loss for life
• #27 - How to lose the first 10lbs
• #28 - How to Progress After Losing Your First 10 lbs

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Dissatisfied with your fitness routine? Struggling to achieve your desired results? It might be time to transition from exercising to training. Join us as we dive into the distinction between exercising and training, drawing insights from 'The Most Important Aspect of Programming' by Starting Strength. Discover the five signs that you might be exercising and unlock the tools to start a training regimen that prevents burnout and maximizes your potential.Mentioned on the show:

• The Most Important Aspect of Programming
• Stress Recovery Adaptation Cycle
• Starting Strength: Basic Barbell Training By Mark Rippetoe
• #2 - What Is Health & Fitness?
• #3 - Why Mindset Matters
• #4 - All Change Starts Between Your Ears
• #5 - How To Start Your Fitness Journey
• #6 - Progressive Overload
• #7 - Peace, Love, & Thunder
• #8 - The Threefold Path
• #39 - Grant Broggi, Major/USMC, SSC

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Join us as we explore the world of fitness and wellness with Dr. Jace Phillips, a Level 1 CrossFit coach, Physical Therapist, ultramarathon runner, and Certified Strength and Conditioning Specialist. In this episode, Dr. Phillips shares his expertise, discussing training methodologies, nutrition insights, injury prevention techniques, and much more. With his extensive background in CrossFit, physical therapy, and endurance running, Dr. Jace Phillips offers valuable knowledge for athletes and fitness enthusiasts alike, aiming to optimize their training, prevent injuries, and achieve their fitness aspirations.

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Join us as we interview Grant Broggi, a Marine Officer, owner of The Strength Co., and Starting Strength Coach. In this episode, Grant provides an in-depth look into his background, the Strength Co., his exercise and nutrition philosophy, and the remarkable benefits of strength training. Dive into insightful discussions on topics such as fasting, beginner to advanced lifting programming, and if 35 lbs plates are necessary. Plus, uncover more about The Strength Co.'s exciting new line of bumper plates. Don't miss this opportunity to gain valuable insights from a fitness expert and explore the world of strength training with Grant Broggi.

Find Grant Broggi at:

• X: @GrantSSC
• The Strength Co.

Mentioned on the show:

• Garage Gym Reviews: The Making of the The Strength Co. Plate
• Why I Sold My Rogue Six Shooters for These...The Strength Co Made in USA Plates!
• Starting Strength: Basic Barbell Training By Mark Rippetoe

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"Is the Mind-Muscle Connection Bro Science?" - Join us as we dive into this intriguing question. Explore the Mind-Muscle Connection and its potential to enhance your weightlifting journey. Tune in for practical tips to strengthen your mind-muscle connection, unlocking new levels of gains. Don't miss the opportunity to gain a deeper understanding of Bro Science and harness the power of the mind-muscle connection.

Mentioned on the show:

• Attentional Focus for Maximizing Muscle Development: The Mind-Muscle Connection
• Differential effects of attentional focus strategies during long-term resistance training
• Importance of mind‑muscle connection during progressive resistance training

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In this episode, we're diving into isolation exercises and what sets them apart from compound lifts. Learn how these exercises can contribute to shaping a balanced physique, aiding major lifts, and enhancing your mind-to-muscle connection.We also reveal our top ten isolation exercises and discuss why each one merits a spot on our list. This episode will enhance your understanding of isolation exercises and help elevate your training routine. Tune in now to discover the power of isolation exercises!

Our top ten recommendations:

1. Incline Dumbbell Curl
2. Donkey Calf Raise
3. Lateral Raise
4. Face Pulls
5. Lying Triceps Extension
6. Cable Chest Fly
7. Sissy Squats
8. Nordic Hamstring Curl
9. Hip Thrusters
10. Ab Wheel
11. Bonus: Barbell Curl

Mentioned on the show:

• Legions : Code “heroes”

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Join us as we discuss the importance of strength training, the nuances of absolute and relative strength, and why these metrics matter for your fitness journey. We're also sharing the top 10 exercises to build strength. These are the tried-and-true moves that can help you sculpt a more powerful physique and a healthier life. Tune in to discover the essential exercises that belong in your training repertoire.

Our top ten recommendations:

1. Deadlift
2. Back Squat
3. Flat Bench Press
4. Overhead Press
5. Pull-Ups
6. Dips
7. Muscle-Ups
8. Barbell Row
9. Bulgarian Split Squat
10. Farmers Carry

Mentioned on the show:

• Garrett Ferguson
• Mark Rippetoe

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Join us for an insightful interview with Garrett Ferguson, a collegiate strength and conditioning coach and former collegiate athlete. If you're an athlete looking to boost your performance or curious about college workout programs, this episode is a must-listen. Discover valuable insights from Garrett's experiences as both a player and a coach. Tune in to elevate your athletic performance.

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Uncover the benefits of walking and understand why it's a lifelong activity that enhances well-being. Discover how walking impacts your physical, mental, and emotional health, making it a practice you can embrace throughout your lifetime. We address common questions and provide actionable advice on integrating daily steps into your routine. Whether you're beginning your walking journey or a seasoned walker, our episode offers insights to help you take that crucial first step toward a healthier you.

Mentioned on the show:

• A Hunter-Gatherer Exercise Prescription to Optimize Health and Well-Being in the Modern World

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