Living Lean

By Jeremiah BairHealth & Fitness Nutrition

Living Lean episodes

May 22 PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea
How to build a physique like a bikini competitor. We dig into:
— Achieving the on proper muscle balance/symmetry
— Training strategies
— Nutrition approach
— Common misconceptions
— Much more

CHAPTERS
00:00 Introduction to Bikini Physique Goals
01:09 Defining the Bikini Physique
03:12 Key Visual Traits of Bikini Competitors
05:42 Common Misunderstandings About Building Muscle
10:19 The Importance of Muscle Building Phases
12:58 The Role of Posing in Achieving the Look
14:18 Sustainable Physique and Individual Differences
17:28 Building Muscle: Glute Training Mistakes
20:27 Effective Glute Training Techniques
23:22 Deltoid Development: Common Errors
26:13 Importance of Lat Training for Bikini Physique
29:16 Quad Training: Balancing Development and Aesthetics
32:23 Mobility Work: Enhancing Performance and Injury Prevention
35:21 Training Structure: Beginner vs. Advanced Clients

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
bikini physique, muscle building, training tips, glute development, physique misconceptions
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
52 min
May 15 The RDL Masterclass: Every Mistake Killing Your Glute Growth
A comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development while preventing back pain.

CHAPTERS
00:00 Introduction to Romanian Deadlifts
02:56 Understanding the RDL Movement
06:05 Common Mistakes in RDL Setup
09:08 Bracing and Positioning for RDLs
11:56 Execution and Control in RDLs
14:51 Eccentric Movement and Range of Motion
18:10 Sensation and Muscle Engagement in RDLs
29:57 Understanding Center of Mass in Lifting
31:21 Breaking at the Knees vs. Hips
33:49 Cues for Quality RDL Execution
35:19 Exploring RDL Variations
38:50 Pros and Cons of Trap Bar RDLs
40:45 B-Stance and Single Leg RDLs
47:11 Movement Preparation for RDLs
51:19 Sequencing RDLs in Training Sessions

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
Romanian Deadlifts, RDL, posterior chain, glutes, hamstrings, strength training, movement correction, coaching tips
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
54 min
May 08 Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss)
This episode explores the nuances of fat loss for women, and discusses how hormonal, metabolic, and psychological factors influence dieting success.

CHAPTERS
00:00 Introduction to Women's Fat Loss Strategies
09:21 Understanding Gender Differences in Weight Loss
19:00 Signs of Readiness for Dieting
24:10 Mindset and Control in Fat Loss
25:28 Understanding Body Signals and Fat Loss Desperation
27:45 Breaking the Cycle of Aggressive Dieting
30:09 Individualized Approaches to Fat Loss
34:03 The Impact of Female Physiology on Dieting
36:39 Utilizing Refeeds and Diet Breaks Effectively
39:02 Psychological Factors in Female Fat Loss
46:53 Tracking Progress: Beyond the Scale

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
fat loss, women, dieting, hormonal health, metabolic rate, body composition, coaching, health phases, stress management, progress tracking
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
49 min
May 01Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More
Listener Q+A. Questions answered:
How does someone find their next-level coach?
If I take frequent diet breaks will that significantly affect preventing metabolic slowdown?
How do you know when you could benefit from a coach?
When do you know it’s time to do a clean up/fat-loss phase?
As a coach being coached do you ever take direction you believe to be incorrect?
how long after a fat loss phase should I wait before another?
Mindset during a health phase?
How do you improve relationship with food and can you have a good relationship with food/body when working on physique?
Do I count the macros from chia seeds that get stuck in my teeth -Teresa lol
How do you know when you're ready to build?

CHAPTERS
00:00 Understanding Cleanup and Fat Loss Phases
04:57 Navigating Coaching Relationships
10:02 Mindset During Health Phases
20:02 Transitioning Between Fat Loss Phases
33:59 Assessing Dieting Readiness
37:51 Understanding Metabolic Adaptation
42:01 When to Transition to a Building Phase
46:58 The Value of Coaching
50:01 Improving Relationship with Food
56:58 The Ongoing Journey of Body Image

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
fat loss, coaching, mindset, muscle building, health phases, physique development, nutrition, training, metabolic slowdown, coaching relationships
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
1 hr 4 min
April 24 PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design)
In part two of the body recomposition For women series we dig into APPLICATION - programming, nutrition, training strategies, and physiological considerations.
(Living Lean Podcast Episode 594)

CHAPTERS
00:00 Introduction to Body Recomposition for Women
02:24 Coaching Strategies for Female Clients
06:50 Phased Approach to Recomposition
09:13 Understanding Recomposition Timing
14:53 Advanced Clients and Building Phases
23:25 Nutritional Strategies for Women
28:07 Nutritional Strategies for Body Recomposition
30:44 Tailoring Training for Women vs. Men
32:41 The Importance of Progressive Overload
36:00 Cardio Considerations in Recomposition
41:40 Metrics for Tracking Recomposition Progress
46:48 When to Transition Out of a Recomp Phase

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 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 recomposition, women, training, nutrition, physique, coaching, metabolic health, muscle gain, fat loss, hormonal balance
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
56 min
April 17 PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience)
Brandon DaCruz joins the show to explore the science behind why women seem to be much better at body recomposition (losing fat + building muscle) than men. We also discuss training, nutrition, & lifestyle strategies to optimize your ability to recomp + common mistakes to avoid.

CHAPTERS
00:00 Introduction to Body Recomposition
01:11 Defining Body Recomposition
05:32 Myths and Misconceptions about Body Recomposition
11:58 Factors Influencing Body Recomposition
17:31 Physiological Advantages for Women in Recomposition
25:03 Substrate Utilization Differences between Genders
29:10 Physiological Differences in Training: Men vs. Women
36:55 Common Mistakes Women Make in Training and Nutrition
46:51 The Importance of Patience and Consistency in Recomp
54:00 Coaching Insights: Programming and Nutrition for Women
58:28 Final Thoughts on Achieving Body Recomposition

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 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 recomposition, women, muscle gain, fat loss, coaching, physiology, training, nutrition, mistakes
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
1 hr 1 min
April 10 If We Could Only Do One Exercise Per Muscle Group
Our picks if we could only do one exercise per muscle group.

CHAPTERS
00:00 Desert Island Workout Scenario
03:04 Choosing the Best Glute Exercise
06:03 Hamstring Training Essentials
09:01 Quad Exercises: Pendulum vs. Hack Squat
12:01 Calf and Adductor Training Insights
15:01 Upper Body: Chest and Back Movements
21:24 Upper Back Training Techniques
24:49 Front and Side Deltoid Exercises
26:32 Rear Deltoid Movements
30:07 Bicep Curl Variations
35:24 Tricep Training Insights
39:01 Trap Exercises and Final Thoughts

Living Lean Podcast Episode 592

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, exercise, workout, muscle groups, training, gym equipment, glutes, hamstrings, quads, back, shoulders, triceps, biceps, traps
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
42 min
April 03 Understanding Your Training Logbook (are you actually stalled + how quick should progression be?)
The team takes a deep dive into how to interpret what your logbook is telling you to avoid training plateaus.

CHAPTERS
00:00 The Importance of Log Books in Training
03:07 Understanding Progression and Expectations
05:55 The Role of Execution and Technique
08:48 Identifying Stalls in Training
12:09 Factors Affecting Progression
15:07 Common Reasons for Logbook Stalls
18:09 Realistic Expectations for Progression
21:02 Conclusion and Key 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/

KEYWORDS
log book, training progress, hypertrophy, progressive overload, workout tips, strength training, muscle growth, coaching
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
40 min
March 27 What Does It Actually Take to Do a Bikini, Fit Model, or Figure Show?
The team digs into a realistic timeline + process breakdown of what it actually takes to do a bikini, fit model, or figure show for trained women.
→ EPISODE MENTIONED: [CASE STUDY] How Jaune Built a Stage-Ready Physique Without Constant Dieting

CHAPTERS
00:00 Introduction to Competition Prep
03:00 Understanding the Timeline for Show Prep
05:40 The Importance of Foundational Work
08:16 Mindset and Lifestyle for Competitors
10:54 Case Studies: Fit Model, Bikini, and Figure Competitions
13:34 Phases of Preparation Leading to Show Day
16:17 Planning for Competition: Timeline and Strategy
30:04 The Weight Loss Journey
31:39 Understanding the Phases of Prep
34:34 Navigating the Latter Half of Prep
36:55 Mindset and Motivation for Contest Prep
38:59 Peak Week Preparations
39:51 Training Adjustments During Prep
41:52 Cardio and Posing Requirements
49:52 Financial Considerations for Contest Prep

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
bodybuilding, physique competition, show prep, training, nutrition, timeline, costs, posing, mindset
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
1 hr 4 min
March 20 7 Fat Loss Mistakes Nobody Talks About (And Why They're Keeping You Stuck)
Jeremiah dives into lesser known mistakes stalling your Fat Loss Phase progress.

CHAPTERS
00:00 Introduction to Fat Loss Mistakes
05:14 Starting the Diet Too Conservatively
10:59 The Importance of Tracking Steps
15:47 Cardio for Petite Women
20:59 Prioritizing Peri-Workout Nutrition
27:15 Using Multiple Metrics for Progress
32:59 Pushing Through the Hard Middle Phase

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
fat loss, dieting mistakes, calorie deficit, step tracking, cardio, peri-workout nutrition, muscle preservation, fat loss tips, coaching, body composition
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
34 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…