Living Lean

By Jeremiah BairHealth & Fitness Nutrition

Living Lean episodes

October 23 Fixing Your Pelvis Position: The BIGGEST Thing Killing Your Glute Gains
About
The team explains the critical role of pelvis and rib cage positioning in optimizing lower body and glute training.

Chapters
00:00 Introduction to pelvis importance in training
17:30 What is the pelvis and its role in movement
18:22 Understanding anterior and posterior pelvic tilt
19:21 Why pelvic stability matters for muscle growth
22:11 Rib cage position and its influence on pelvis
23:10 Signs of poor pelvic control during exercises
28:02 Common movement faults indicating pelvic instability
32:53 Tools and cues for teaching pelvic stacking
34:32 Breathing and bracing strategies for stability
42:28 Practical tips for improving pelvic and rib cage control
44:34 Summary and coaching takeaways

Links
Apply for Coaching: https://ecs-coaching.super.site/
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
pelvis position, glute training, rib cage, movement mechanics, muscle growth, coaching tips

50 min
October 16 How Much Weight Should You Gain Outside Of A Diet? (Maintenance, Reverse, & Building Phases)
The team discusses the nuances of weight gain outside of dieting, focusing on what to expect during different phases like maintenance, reverse dieting, and building muscle. It emphasizes understanding physiological factors, psychological mindset, and practical strategies for managing weight fluctuations effectively.

Chapters
00:00 Introduction to weight gain expectations post-diet
00:28 Normal scale fluctuations and their causes
02:21 Why weight increases when calories increase
05:05 Impact of menstrual cycle on water retention
08:02 Post-diet weight gain and physiological factors
12:23 Expected weight gain in the first weeks after diet
16:51 Establishing maintenance and weight stability
22:36 Building muscle and appropriate weight gain
36:31 Monitoring progress during building phases
39:18 Psychological aspects of weight gain and mindset

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
weight gain, maintenance, reverse diet, muscle building, scale fluctuations, body composition, dieting, training progress, hormonal effects, coaching tips

48 min
October 09 Growing a coaching business, content creation, dealing with challenges
About
Jeremiah shares insights on coaching, business growth, content creation, and mindset for coaches looking to elevate their practice and build a sustainable business.
Chapters
00:00 Introduction and episode overview
03:08 Communication and expectation setting with clients
04:30 Investing in mentorship over business mentorship
05:51 Focusing on client results and coaching mastery
07:13 Handling client problems as growth opportunities
09:02 Learning from client challenges and gaps in knowledge
10:25 Viewing setbacks as stimuli for growth
11:50 Maintaining perspective during business ebbs and flows
14:00 Content creation strategies and mistakes to avoid
16:48 The importance of intentional content and speaking to your ideal client
19:31 Defining and attracting your ideal client
21:35 Transparency about timelines and realistic expectations
24:37 Showcasing results and case studies
27:19 Building trust through podcast and content
29:03 Sales approach and client onboarding
31:44 Mindset: Confidence, action, and overcoming fear
37:58 The power of motion and taking action
40:45 Recognizing patterns versus events in business
44:10 Learning from mentorship and coaching resources
46:50 Closing remarks and resources for coaches

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, business growth, content creation, mindset, coaching skills, client results, social media strategy, long-term success, coach development
47 min
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

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…