Jeremiah and Michelle dig into the misconceptions around overtraining and how it impacts your progress.

CHAPTERS

00:00 Understanding Overtraining and Misdiagnosis

02:54 The Role of Fatigue Management in Training

05:46 Muscle Growth: The SRA Curve Explained

09:10 Quality vs. Quantity in Training

11:51 Mindset and Training Performance

15:08 Recovery Variables: Sleep and Hydration

17:49 Nutrition: Pre-Workout Meal Considerations

27:53 The Importance of Carbohydrates and Recovery

30:03 Understanding Sleep Quality and Its Impact

34:56 Identifying Overtraining and Recovery Needs

45:10 Deloading Strategies and Recovery Management

52:03 Navigating Illness and Training Adjustments

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/

KEYWORDS

overtraining, fatigue management, muscle growth, SRA curve, training quality, recovery, deloading, coaching, fitness mindset, nutrition

To Apply For Coaching With Our Team: CLICK HERE

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

Listener Q+A with Andrea, Natalie, & Jeremiah.

CHAPTERS

00:00 Post-Competition Perceptions

04:33 Shoulder Pain and Lateral Raises

10:52 Client Challenges and Lab Results

17:21 Patterns of Successful Clients

25:02 Program Duration and Adaptation

31:01 Trends in Protein Products

31:22 The Protein Debate: Quality vs. Marketing

32:51 Tanning Tips for Photo Shoots

38:30 Transitioning Between Building and Cutting Phases

43:26 Adjusting Macros in Maintenance Phases

47:03 Breathing Techniques for Effective Lifting

50:42 Understanding Yohimbine: Uses and Side Effects

54:57 Restoring Metabolism After a Deficit

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/

KEYWORDS

fitness, bodybuilding, nutrition, coaching, health, weight loss, training, metabolism, client success, exercise

To Apply For Coaching With Our Team: CLICK HERE

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

Jeremiah & Michelle lay out a comprehensive roadmap to “look like you lift” by 2027. They outlining how to effectively transition through different phases to optimize body composition and share real-life client case studies to help application.

CHAPTERS

00:00 Introduction to the 2026 Physique Roadmap

00:57 Understanding the Primer Phase

04:46 The Phasic Approach Explained

09:43 Identifying Common Client Needs

14:33 The Primer Phase: Building Foundations

22:56 Transitioning to Body Recomposition Phase

26:01 Unlocking Fat for Fuel

26:30 High and Low-Calorie Cycling Explained

27:19 Understanding Metabolic Flexibility

30:39 Nutrition Progression for Fat Loss

33:57 Transitioning to the Fat Loss Phase

38:57 The Lean Building Phase

50:11 Final Fat Loss Push and Goal Achievement

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/

KEYWORDS

physique roadmap, training phases, nutrition strategy, body recomposition, fat loss, muscle growth, client success stories, fitness coaching, health optimization, bodybuilding

To Apply For Coaching With Our Team: CLICK HERE

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

The team discusses their physique game plans for 2026, focusing on training and nutrition strategies, competition goals, and personal reflections on their journeys. 

The conversation delves into the challenges and wins experienced over the past few months, as well as the adjustments made in their training and nutrition approaches.

CHAPTERS

00:00 2026 Physique Game Plan Introduction

01:07 Andrea's Competition Goals and Preparation

03:53 Training and Nutrition Strategies for Competitions

08:45 Natalie's Goals and Feedback from Judges

12:54 Challenges and Wins in the Journey

17:27 Future Plans and Process Focus

24:22 Current Nutrition and Training Approach

26:29 Facing the Challenge of Intense Training

31:04 Navigating Personal Challenges and Goals

37:28 The Journey of Building Muscle and Competing

44:37 The Importance of Structure and Nutrition

51:37 Preparing for Competition and Future Aspirations

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

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

physique competition, training strategies, nutrition, bodybuilding, competition prep, fitness goals, muscle building, coaching, personal development, 2026 plans

To Apply For Coaching With Our Team: CLICK HERE

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

The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps.

CHAPTERS

00:00 Introduction to Triceps Training Mistakes

02:43 Anatomy and Function of the Triceps

05:22 Favorite Tricep Movements and Common Mistakes

08:13 Overhead Extensions: Execution and Troubleshooting

10:53 Cable Push Downs: Techniques and Common Errors

13:38 Dips: Benefits and Execution Tips

16:08 Using Machines for Tricep Training

18:42 Final Thoughts on Tricep Training

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/

KEYWORDS

triceps, training mistakes, anatomy, exercises, dips, pushdowns, muscle development, fitness, workout tips, strength training

To Apply For Coaching With Our Team: CLICK HERE

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

The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps.

CHAPTERS

00:00 Introduction to Bicep Training Mistakes

02:59 The Importance of Bicep Training

06:03 Anatomy of the Biceps and Their Function

08:56 Favorite Bicep Movements

11:57 Common Mistakes in Bicep Training

21:10 Preacher Curl Insights and Mistakes

24:23 Understanding Preacher Curls and Common Mistakes

30:05 Single Arm vs. Bilateral Curls: Pros and Cons

36:50 Exploring Hammer Curls and Their Variations

43:36 Gym Tourism and Unique Equipment Experiences

KEYWORDS

bicep training, common mistakes, workout tips, fitness, anatomy, exercise techniques, strength training, arm workouts, personal training, fitness coaching

To Apply For Coaching With Our Team: CLICK HERE

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

PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more 

Chapters

00:00 - Introduction and Welcome Back

00:24 - Listener Feedback and Evolving Coaching Philosophy

02:39 - Programming Architecture for Specialization

03:49 - Exercise Selection and Stimulus to Fatigue Ratio

07:07 - Glute Specialization Example

11:24 - Side Delt Specialization Example

13:31 - Sensation vs. Tension in Different Movement Types

17:37 - Training Intensity and Proximity to Failure

25:34 - Managing Intensity Across Different Client Levels

31:52 - Non-Priority Muscle Groups During Specialization

35:50 - Nutritional Status and Specialization Success

41:02 - Meal Timing and Training Quality

45:40 - Duration of Specialization Phases

50:19 - The Importance of Long-Term Commitment

53:49 - Common Mistakes in Specialization Phases

58:31 - Brandon's Current Training Approach

01:04:02 - High Rep Training and Exercise Variety

01:11:33 - Final Thoughts and Key Takeaways

01:14:56 - Where to Find Brandon and Closing

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Brandon’s Email: [email protected]

Keywords

body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection

To Apply For Coaching With Our Team: CLICK HERE

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

Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase.

Chapters

00:00 Reconnecting and Reflecting on Growth

04:17 Understanding Weak Points in Training

19:13 The Role of Specialization in Muscle Development

27:01 Visual Analysis and Specialization in Training

28:44 Demographic Considerations in Specialization

30:31 Balancing Client Goals and Preferences

32:40 Realistic Specialization: One or Two Muscle Groups?

36:44 Frequency as a Driver for Muscle Growth

43:40 Determining Training Frequency for Specialization

47:30 Exercise Selection and Joint Health in Specialization

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Keywords

body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection

To Apply For Coaching With Our Team: CLICK HERE

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

Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase.

Chapters

00:00 Reconnecting and Reflecting on Growth

04:17 Understanding Weak Points in Training

19:13 The Role of Specialization in Muscle Development

27:01 Visual Analysis and Specialization in Training

28:44 Demographic Considerations in Specialization

30:31 Balancing Client Goals and Preferences

32:40 Realistic Specialization: One or Two Muscle Groups?

36:44 Frequency as a Driver for Muscle Growth

43:40 Determining Training Frequency for Specialization

47:30 Exercise Selection and Joint Health in Specialization

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Keywords

body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection

To Apply For Coaching With Our Team: CLICK HERE

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

Listener Q+A with Andrea and Natalie.

CHAPTERS:

00:00 Intro & Catching Up

03:00 Life During Contest Prep

06:00 Reverse Dieting & Post-Show Reflections

14:00 Mindset & Relationship With Food

18:00 Zooming Out: Long-Term Perspective

22:00 Upcoming Prep Plans

28:00 Division Differences: Figure vs. Bikini

34:00 Choosing & Transitioning Coaches

41:00 Shoulder Function & Rib Flare Q&A

54:00 Wrap-Up & Next Q+A

To Apply For Coaching With Our Team: CLICK HERE

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