Leave Feeling Better

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

"Can you increase your Calories and lose weight?" That is the question. "Reverse Dieting." That is the answer. Most diets focus on eating less. The Reverse Diet focuses on *strategically* eating more. In today's conversation, we explain what it is, who it's for, how it's done, and what to expect. (You can listen to last week's episode with Ravi for a real world example.)

Clay Costner is a certified personal trainer and health-conscious content creator from Ohio. I'm happy to consider him a colleague and friend. Find Clay online:

Instagram.com/ClayCostFit

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

(1) Keep up with me by joining my mailing list:

http://eepurl.com/g-on8n

(2) Meet other normal people with fitness goals by joining my Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

(3) Support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jerrod Gilbert

Jessica Glaser

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mike Mercado

Mitchell Snider

Nelson Chipman

Orlando Marin

Phil Schwan

Reesa Falco

Renjie Yi

Rich Barron

Terry Armstrong

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

Weight loss is simple. Eat less. Move more. It's as simple as CICO: Calories-IN vs Calories-OUT. This common-sense approach works for everybody at first, but it doesn't work forever. Because someday, you'll be running like a racehorse and eating like a bluebird. That's not healthy.

Metabolic adaptation can work for you or against you. My good friend Ravi Teja Dhanalakota is experiencing this issue firsthand. Today, Ravi and I talk about how *Reverse Dieting can get him out of this fitness rut. Together, we create a game-plan for the rest of 2021. By the end of the year, Ravi can build muscle and burn fat, while eating more and moving less.

(*Reverse Dieting: gradually increasing your calorie intake over a period of time in order to boost your metabolism.)

Guest Ravi Teja Dhanalakota, now in his late-20s, grew up in India. He moved to the USA to finish his education and to pursue the American Dream. You can find Ravi in my private Facebook group linked below in the show-notes (2).

Links mentioned in today's episode:

My first interview with Ravi from 04/06/2021

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

(1) Keep up with me by joining my mailing list:

http://eepurl.com/g-on8n

(2) Meet other normal people with fitness goals by joining my Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

(3) Support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jerrod Gilbert

Jessica Glaser

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mike Mercado

Mitchell Snider

Nelson Chipman

Orlando Marin

Phil Schwan

Reesa Falco

Renjie Yi

Rich Barron

Terry Armstrong

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

Everybody knows that working out and eating right can help you look good naked. But it can also help you survive a pandemic. I know it's controversial. But it's true. If you're new to dieting and training, then you're in the right place. Today, my guest Sharmma and I cover the 5 steps for building an active and healthy lifestyle.

1. Get Started (just do it)
2. Reset Your Metabolism (burn calories without cardio)
3. Decide How Many Calories You Need (surplus vs deficit)
4. Build Your Training Plan (get stronger)
5. Debunk Fitness Myths (avoid the bullshit)

Sharmma Thevan Perumal is a doctor and trainer from Bangsar, Malaysia. Find Dr. Sharmma online:

Instagram.com/Sharmma01_

Links mentioned in today's episode:

My first interview with Sharmma from 05/25/2021

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

(1) Keep up with me by joining my mailing list:

http://eepurl.com/g-on8n

(2) Meet other normal people with fitness goals by joining my Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

(3) Support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jerrod Gilbert

Jessica Glaser

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mike Mercado

Mitchell Snider

Nelson Chipman

Orlando Marin

Phil Schwan

Reesa Falco

Renjie Yi

Rich Barron

Terry Armstrong

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

Your favorite podcast for normal people who just want to be healthy while enjoying life is back! Today's episode features my interview on the Dude Health Show.

I talked to Mitchy about the balance between staying fit and enjoying life. The process of burning fat and building muscle can be fun. You'll learn how to expand your comfort-zone, how cold showers can improve your diet, and how burpees can strengthen your mind.

Mitchy Wilder hosts a podcast featuring nutrition and movement topics explained for dudes and dudettes. Find "The Dude Health Show" on Spotify:

https://spoti.fi/3EQS0dt

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

(1) Keep up with me by joining my mailing list:

http://eepurl.com/g-on8n

(2) Meet other normal people with fitness goals by joining my Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

(3) Support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jerrod Gilbert

Jessica Glaser

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mike Mercado

Mitchell Snider

Nelson Chipman

Orlando Marin

Phil Schwan

Reesa Falco

Renjie Yi

Rich Barron

Terry Armstrong

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

This will be my last podcast until October 2021. I'm going off-the-grid for a month (except from the private Fitness Forever Whatever Facebook group).

I'm 25. Life happens. Things change. And I'm stepping back from the all-consuming digital world to allow new things to emerge.

***REBROADCAST from 03/16/2021***

David Whetton does 200 burpees a day. What began as a 30 day challenge has now become a lifestyle. The benefits of this daily exercise practice go far beyond physical results. It's not just about improving your health and fitness. It's not just about building muscle or burning body fat. It's not just about the burpees.

In this conversation, Dave goes deep on the mental benefits of his burpee regimen. We talk about mindset, value systems, and gratitude. We explain the importance of showing up for your family, your community, and yourself. We explore the highs and the lows of the never-ending journey that is living a good life.

Guest David Whetton, freshly 40, is a business owner and family man from New South Wales, Australia. Find him on Instagram:

Instagram.com/DaveSlimShady

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

My YouTube video on doing 100 Burpees a day for 30 days:

https://youtu.be/pnqO8sh7ztc

You can stay up to date by joining my mailing list:

http://eepurl.com/g-on8n

You can take part in this conversation by joining our private Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

You can support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Beau Shepherd

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jerrod Gilbert

Jessica Glaser

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mitchell Snider

Mike Mercado

Nelson Chipman

Orlando Marin

Paul M

Phil Schwan

Reesa Falco

Renjie Yi

Rich Barron

Terry

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

Do you want to lose weight, build muscle, and feel better? Then you should be doing this important form of exercise daily. Here's how it works: you put one foot in front of the other. It's called WALKING.

"Walking is the best possible exercise. Habituate yourself to walk very far. The Europeans value themselves on having subdued the horse to the uses of man; but I doubt whether we have not lost more than we have gained, by the use of this animal." - Thomas Jefferson

The benefits of walking are real. It can have a huge impact on your health in a low-impact way so that you can burn Calories without blasting your joints. Simply hit your daily step goal to burn fat, gain strength, increase your longevity, and even get smarter!

*I'm taking September entirely off the grid. This will be my last solo podcast until October of 2022. In the meantime, let me know which guests you'd like to hear from on the show. Maybe you have a story worth sharing? Send me an email at the link below. Then get out your Fitbit and get moving!

All links mentioned in today's episode:

My video on hitting 10k steps for 30 days for a challenge

My video on how to hit 10k steps every day from home

My video on the benefits of hitting 10k steps for 10 months

My video on how many Calories you should be eating

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

You can stay up to date by joining my mailing list:

http://eepurl.com/g-on8n

You can take part in this conversation by joining our private Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

You can support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Beau Shepherd

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jerrod Gilbert

Jessica Glaser

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mitchell Snider

Mike Mercado

Nelson Chipman

Orlando Marin

Paul M

Phil Schwan

Renjie Yi

Rich Barron

Terry

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

Are you hiring a personal trainer to help you burn fat, build muscle, or move better? And how do you know that your trainer doesn't suck? Jeff and Alexis Payne (of "Sorta Healthy") are here to reveal the qualities that make a great fitness coach. Or a horrible one.

They also share their rules for living a balanced life of moderation. You can lose weight while eating ice cream. You can get stronger while having fun. And you can stay fit while on vacation. Don't believe me? Then listen up to Jeff and Alexis:

"Whether you're a person needing guidance on achieving your fitness goals, or a trainer seeking help with your career, we've got you covered."

Jeff and Alexis Payne are the owners of Commence Fitness, Commence Online Training, and the Sorta Healthy brand. Jeff is an exercise physiologist with a degree in Exercise Science, a licensed massage therapist, and nutritionist. Alexis holds a Masters degree in Education, is a certified personal trainer, and nutritionist. Find them online:

SortaHealthyLifestle.com

Facebook.com/CommenceFitness

Sorta Healthy on YouTube

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

You can stay up to date by joining my mailing list:

http://eepurl.com/g-on8n

You can take part in this conversation by joining our private Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

You can support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Beau Shepherd

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jerrod Gilbert

Jessica Glaser

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mitchell Snider

Mike Mercado

Nelson Chipman

Orlando Marin

Paul M

Phil Schwan

Reesa Falco

Renjie Yi

Rich Barron

Terry

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

Is sleep important for your fitness, weight loss, or strength training journey? Short answer: YES. Your progress in dieting and exercising will be severely limited if you are not sleeping enough. In this podcast, I share my top tips for staying fit and healthy while you're asleep. Topics covered include: developing an evening routine, moderating caffeine, limiting alcohol, wearing blue-light blocking glasses, pre-bed journaling, and plenty more.

All links mentioned in today's episode:

My video on how to sleep better

Flux

Nightowl

Blue Light Blocking Glasses

My video on how to journal effectively

My video on quitting caffeine

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

You can stay up to date by joining my mailing list:

http://eepurl.com/g-on8n

You can take part in this conversation by joining our private Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

You can support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Beau Shepherd

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jerrod Gilbert

Jessica Glaser

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mitchell Snider

Mike Mercado

Nelson Chipman

Orlando Marin

Paul M

Phil Schwan

Renjie Yi

Rich Barron

Terry

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

"Personal training is high-level art. Change my mind." Today's show is a rebroadcast of an interview with me (Chase Barron) on Thought Pantheon. Thought Pantheon is a podcast that explores creativity and the human condition - hosted by my friend Ulfgang.

Ulfang Bristall is an enchanter of worlds and a lover of infinity. Find Thought Pantheon, his free podcast, on YouTube at the link below:

https://www.youtube.com/channel/UCb0WfiWk7EFc5OkdloFYDfA/videos

And here are some resources mentioned in our conversation:

Ronan McLoughlin

Steven Pressfield

DOOM Eternal

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

You can take part in this conversation by joining our private Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

You can stay up-to-date by joining my mailing list:

http://eepurl.com/g-on8n

You can support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Beau Shepherd

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jessica Glaser

Joseph Rice

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mike Mercado

Nelson Chipman

Orlando Marin

Paul M

Phil Schwan

Renjie Yi

Rich Barron

Samantha Culleton

Terry

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)

*Fitness Forever Whatever is no longer in production, but is archived on this podcast feed. For more information, visit ChaseBarron.com/podcast.

How to burn body fat and gain strength while spending less time in the gym. Here's the problem. Most folks are spinning their wheels with endless hours of exercise. They don't train smart. They just keep running. They don't burn fat or gain strength. They just keep running.

If you want to get the most out of your time, then remember that less is more. To quote myself in last week's unscripted episode,

"Gaining strength, losing weight, and moving better requires planning. Failure to plan is planning to fail. You don't just need a painful workout. You need a progressive workout. Today, you'll learn how to plan a workout routine that causes progress, not just pain."

All links mentioned in today's episode listed below:

My podcast on how to make write your workout routine

My video on how to do your first Chin-Up or Pull-Up (with equipment)

My video on how to do your first Chin-Up or Pull-Up (no equipment)

My video on how many Calories you should be eating

My video on how to use MyFitnessPal to track Calories

I'm a normal dude, personal trainer, and dog dad from Pittsburgh, PA. You can find me online here:

ChaseBarron.com

Instagram.com/ChaseMatthewBarron

YouTube.com/ChaseBarron

You can stay up to date by joining my mailing list:

http://eepurl.com/g-on8n

You can take part in this conversation by joining our private Facebook group:

Facebook.com/Groups/FitnessForeverWhatever

You can support the show for $5/month on Patreon to receive exclusive perks:

Patreon.com/ChaseBarron

A very special thank you to my Patreon friends:

Aaron Garcia

Beau Shepherd

Bransyn Luther

Cooking Fat

Dale Droski

danielKE

Dave Caldwell

Debbie Ford

Hanna Ahmad

Jacob Welte

Jerrod Gilbert

Jessica Glaser

Josh Woodruff

JW-

Mark Thornburgh

Michael Vazquez

Mike Mercado

Nelson Chipman

Orlando Marin

Paul M

Phil Schwan

Renjie Yi

Rich Barron

Terry

Will Lloyd

Yoran Heij

© Chase Barron / Fitness Forever Whatever (2021)