Living Lean

By Jeremiah BairHealth & Fitness Nutrition

Living Lean episodes

October 02 Should Every Coach Have Their Own Coach?

About
The team discusses their biggest personal + coaching takeaways from personally being coached, the challenges of self-coaching, and whether a coach should “need” their own coach?

Chapters
00:00 The Importance of Coaches for Coaches
02:57 Challenges of Self-Coaching
06:09 Learning from Coaching Experiences
08:47 The Value of Coaching Beyond Certifications
12:01 Pushing Limits and Tough Love in Coaching
18:59 The Power of Coaching
20:01 Learning Through Experience
22:26 The Importance of Explaining the 'Why'
29:19 The Role of a Coach's Physique
36:41 Choosing the Right Coach

Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/
Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords
coaching, self-coaching, coach, personal development, coaching experience, fitness, training, coaching techniques, coach-client relationship, growth coaching, personal development, fitness, mentorship, physique, training, athlete, coaching techniques, client relationships, coaching philosophy
43 min
September 25 Why Most Women's Building Phases Fail (And 8 Rules To Make Yours Successful)
About
Jeremiah shares eight essential rules for women to successfully build muscle during their building phases. He covers needs analysis, training strategies, nutrition, and mindset tips to optimize physique transformation.
Chapters
00:00 Introduction to Building Phases for Women
04:10 Starting with a Needs Analysis
07:37 Ensuring Responsiveness and Starting in a Good State
12:08 Movement Quality and Digestion as Bottlenecks
13:59 Training Skill and Foundation
15:52 Detaching from Scale Weight and Tracking Progress
16:51 Using Measurements and Photos to Track Progress
19:13 Nutrition Setup for Building Performance
21:28 Hydration, Pre-Workout Nutrition, and Performance
24:35 Elevating Training Intensity and Technique
25:39 Key Movements and Program Structure
27:23 Progressive Overload and Movement Setup
29:18 Volume, Exercise Selection, and Muscle Focus
33:01 Monitoring Progress and Adjustments
34:54 Understanding Progressive Overload and Strength Gains
38:23 Measuring Success with Photos, Measurements, and Strength
39:21 Adjusting Calories and Managing Body Composition
43:39 Data-Driven Nutrition Adjustments
46:14 Emotional Stability During Building Phases
Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/
Follow Dani on Instagram: https://www.instagram.com/daniellameans/
Keywords
muscle building, women fitness, building phase, training tips, nutrition, physique transformation, muscle growth, fitness coaching
49 min
September 18 Exercise Selection Masterclass: How We Build Better Programs
About
Jeremiah and Natalie take a deep dive into exercise selection for achieving hypertrophy. They explore the criteria for effective hypertrophy exercises, the significance of understanding movement dysfunction, and how to balance functional movements with hypertrophy goals.
Chapters
00:00 Introduction to Exercise Selection Master Class
04:19 Understanding Hypertrophy Exercises
14:50 Movement Dysfunction and Hypertrophy
20:29 Balancing Function and Hypertrophy
20:36 Client Concerns and Movement Frustrations
23:09 Balancing Output and Function in Training
29:53 Understanding Movement Bias and Its Importance
35:02 Exercise Selection: Prioritizing Lengthened and Shortened Ranges
41:07 Program Design: Needs Analysis and Client Goals
Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/
Follow Dani on Instagram: https://www.instagram.com/daniellameans/
Keywords
exercise selection, hypertrophy, movement dysfunction, program design, muscle growth, training techniques, fitness, strength training, client goals, exercise programming fitness, training, movement, exercise selection, hypertrophy, client goals, programming, strength training, biomechanics, personal training
45 min
September 11 How often should you repeat exercises for better muscle growth?
About
Deep dive into when to repeat exercises (and for how long) vs. when to change them to maximize gains.
Chapters
00:00 Team check-in and contest-prep updates
16:10 Exercise repetition vs. variety for muscle growth
20:35 Equipment availability and exercise selection
27:40 Beginners: repetition, skill, and movement mastery
29:20 Advanced lifters: individual preference and priority muscles
33:25 Compound vs. isolation exercise variation
40:15 When to change exercises: goals, plateaus, and fatigue
50:20 Key takeaways
Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/
Follow Dani on Instagram: https://www.instagram.com/daniellameans/
Keywords
exercise selection, hypertrophy, muscle growth, progressive overload, training variation, exercise consistency, movement mastery, beginner training, advanced training, equipment availability, home gym programming, compound lifts, isolation exercises, RDLs, leg press, split squats, training plateaus, technical reset, exercise technique, stimulus-to-fatigue ratio, bodybuilding coaching, contest prep, physique development, training progression
52 min
September 04 Why "Maintenance Phases” Are Keeping You Stuck
About
Jeremiah and Andrea discuss the concept of maintenance as a goal, exploring its potential drawbacks and the mindset that often accompanies it.
Chapters
00:00 Understanding Maintenance as a Goal
02:54 The Mindset Behind Maintenance
06:07 Sustainability vs. Intentionality
09:00 The Reality of Physique Transformations
11:45 The Importance of Phased Approaches
14:51 Balancing Lifestyle and Physique Maintenance
18:00 Final Thoughts on Commitment and Progress
Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/
Follow Dani on Instagram: https://www.instagram.com/daniellameans/
Keywords
maintenance, fitness goals, sustainability, physique transformation, intentionality, dieting phases, coaching, body composition, mindset, nutrition
24 min
August 28 How To Leg Press For Maximal Muscle Growth (movement deep dive)
A deep dive into how to execute your leg presses for the best gains, without pain
Chapters
00:00 Introduction and Personal Updates
08:18 The Importance of the Leg Press
11:42 Common Mistakes in Leg Press Execution
24:01 Optimizing Leg Press Technique
26:57 Understanding Time Under Tension
30:05 Assessing Range of Motion in Leg Press
35:01 Breathing Mechanics and Stability
37:27 Exploring Leg Press Variations
40:29 Single Leg Press and Alternatives
44:58 Sequencing Leg Press in Workouts
Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/
Follow Dani on Instagram: https://www.instagram.com/daniellameans/
Keywords
leg press, lower body training, hypertrophy, exercise mistakes, fitness tips leg press, time under tension, range of motion, breathing mechanics, leg press variations, single leg press, workout sequencing, strength training, fitness tips, exercise execution
49 min
August 21 Our Coaching Pre-Requisites For Getting Shredded
It's Parkinson's LAW.
Chapters
00:00 Introduction to Shredding Goals
03:02 Dani's Journey and Conditioning Goals
06:02 Prerequisites for Getting Shredded
08:58 Understanding Muscle Mass and Fat Loss
12:07 The Importance of Client Readiness
14:46 Body Fat Levels and Mental Resilience
18:06 Skill Set and Adherence in Coaching
20:55 Mindset and Coping Mechanisms for Success
28:27 Emotional Maturity and Self-Regulation
30:01 Caloric Intake and Metabolic Flexibility
32:47 Understanding Maintenance Calories
34:43 The Importance of Biofeedback
37:50 Red Flags for Fat Loss Readiness
41:58 Digestive Health and Its Impact
44:47 Traits of Successful Clients
51:00 Long-Term Physique Development
Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/
Follow Dani on Instagram: https://www.instagram.com/daniellameans/
Keywords
shredding, fitness, bodybuilding, coaching, muscle mass, fat loss, client readiness, mental resilience, adherence, mindset emotional maturity, self-regulation, caloric intake, metabolic flexibility, biofeedback, fat loss readiness, digestive health, successful clients, physique development
53 min
August 14 (overrated/underrated) GLPs, Glute Bridges, HRT, Fasted Cardio, High Step Counts, and more…
About
The team breaks down whether various body composition change tools & techniques are overrated or underrated.

Chapters
00:00 Introduction and Life Updates
03:07 Casual Approaches to Fat Loss
05:51 Adapting Diets and Meal Strategies
08:54 Training Frequency and Health Updates
11:58 Overrated vs. Underrated: GLPs Discussion
22:05 Heart Rate Monitors for Cardio
25:01 Glute Bridges: Overrated or Underrated?
27:26 Glute Training Insights
29:10 B-Stance RDLs: The Underrated Movement
31:46 The Importance of Hormone Replacement Therapy
36:33 Fasted Cardio: Myths and Realities
38:00 The Value of Versa Grips in Training
42:41 Step Counts and Fat Loss: Finding the Balance
50:02 The Case for Flat Shoes on Leg Day
51:25 Pre-Workout: Essential or Overrated?

Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/
Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords
fat loss, GLPs, heart rate monitors, training, nutrition, overrated, underrated, health updates, meal strategies, fitness glute training, B-stance RDL, hormone replacement therapy, fasted cardio, versa grips, step counts, flat shoes, pre-workout
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
56 min
August 07 Coach Dani - Figure Pro: What It Really Takes to Look Like You Lift
Follow Dani on Instagram: https://www.instagram.com/daniellameans/

About
Coach Dani joins the show to discuss her backstory + why she joined the team.
We discuss her journey to becoming a world champion powerlifter, winning her bodybuilding pro card, and dig into her training evolution, motivation, and the challenges she faced along the way.

Chapters
00:00 Introduction to Coach Danny
02:01 Danny's Background and Journey
07:17 Athletic Identity and Early Struggles
11:30 Transitioning to CrossFit and Powerlifting
15:32 The Shift to Bodybuilding
18:22 Bodybuilding Journey and Experiences
20:49 Training Evolution: From Powerlifting to Bodybuilding
22:50 Defining Motivation: Goals in Bodybuilding
24:35 Pro Card Journey: Rapid Progress in Bodybuilding
25:52 Improving Conditioning: Lessons from Experience
27:44 The Challenge of Posing: A New Skill to Master
29:32 American Gladiator Experience: A Unique Opportunity
31:24 Becoming a Coach: Understanding the Fitness Industry
33:06 Client Challenges: Overcoming Obstacles in Fitness
36:11 Programming Differences: Personalized vs. Generic Plans
40:24 Advice to My Past Self: Enjoying the Journey

Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/
Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords
Bodybuilding, powerlifting, CrossFit, athletic identity, fitness journey, personal training, competition, mental health, coaching bodybuilding, powerlifting, training, motivation, pro card, conditioning, posing, coaching, fitness industry, client challenges
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
43 min
July 31 Q+A (pt. 2): Stomach Vacuums For a Smaller Waist, Fasted Cardio Benefits, Muscle Imbalances, & More…
Finishing up the listener Q+A questions.

Chapters
00:00 Client Shoutouts and Introductions
01:27 Core Training Insights: Vacuums and Rib Pain
08:34 Fasted Cardio vs. Weight Training: Understanding the Differences
15:42 Breaking Free from Tracking Macros: Maintaining Your Physique
19:33 Choosing the Right Coach: Finding Your Fit
22:35 Nutrition and Activity Management Around Surgery
26:07 Strength vs. Hypertrophy Training: Key Differences
30:04 Addressing Disordered Eating and Compulsive Behaviors
31:29 Correcting Muscle Imbalances: Single Leg Training Strategies
38:41 Reverse Dieting Update: Progress and Insights

Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/
natalieatswell/

Keywords
fitness, core training, fasted cardio, nutrition, coaching, surgery recovery, strength training, hypertrophy, muscle imbalances
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
40 min

About Living Lean

From the publisher's feed

Living Lean is a show created to educate you on applicable, science-based strategies to build a lean, strong body, and increase your confidence. Jeremiah Bair is a coach based out of Scottsdale, AZ…