Jeremiah breaks down why most people struggle to get (and keep) visible abs, and the best solution most are missing.

00:00 Achieving Visible Abs: The Common Struggle
02:51 The Importance of Training Frequency for Abs
06:09 Understanding Core Muscles and Their Functions
09:02 Effective Ab Training Techniques
11:55 Common Mistakes in Ab Training
15:14 Implementing a High-Frequency Ab Training Protocol
18:05 Conclusion: Building Abs for Aesthetic + Performance Goals

visible abs, ab training, fitness, muscle development, nutrition, body fat, aesthetics, core strength, training frequency, exercise techniques

To Apply For Coaching With Our Team: CLICK HERE

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

Natalie shares her journey through the last 4 months of bodybuilding prep + the peak week strategies she’s using to bring her best look to stage.

TIMESTAMPS

00:00 Introduction to Peak Week and Bodybuilding Prep

06:04 Understanding Peak Week: The Process and Protocols

11:46 Cortisol and Its Impact on Physique Presentation

18:04 Managing Energy and Nutrition During Prep

24:00 The Role of Electrolytes and Hydration in Peak Week

32:46 Navigating Peak Week Challenges

39:01 Mental Resilience and Overcoming Doubts

44:41 Maintaining a Healthy Relationship with Food

51:45 The Importance of Reverse Dieting

57:43 Embracing the Journey Beyond the Stage

bodybuilding, peak week, nutrition, mental health, cortisol, electrolytes, energy management, relationship with food, competition prep, fitness

To Apply For Coaching With Our Team: CLICK HERE

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

SUMMARY

The team discusses their coaching mistakes over the past year relative to program design, nutrition strategies, and personal growth. 

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

CHAPTERS

00:00 Owning Our Coaching Mistakes

02:37 Training Programming Insights

05:14 Nutrition Strategies and Mistakes

07:59 Reflections on Refeeds and Deloads

10:39 Adapting Coaching Approaches

13:13 The Evolution of Coaching Practices

23:21 Training Philosophy and Movement Programming

30:19 Personal Mistakes and Lessons Learned

35:19 Digestive Health and Nutrition Insights

40:20 Balancing Effort and Recovery

KEYWORDS

Transformation, physique coaching, nutrition coaching, fat loss coaching, coaching mistakes, nutrition strategies, program design, personal growth, training adjustments, client relationships, recovery, coaching practices, fitness industry, coaching insights

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 key variables in effective training splits, share personal experiences and preferences, and discuss new, innovative approaches to training split design.

Chapters

00:00 Maximizing Gains: The Importance of Training Splits

10:25 Key Variables in Training Splits

14:52 Personalized Training Splits: Insights from the Team

28:19 Flexibility in Training Schedules

30:15 Innovative Training Splits for Upper Body Gains

33:19 Tailoring Training for Specific Goals

36:04 Adjusting Training Frequency for Recovery

39:45 Maximizing Training Efficiency

48:20 Balancing Goals with Functional Training

Keywords

training splits, muscle gains, recovery, exercise selection, coaching, fitness, workout frequency, volume, personal training, bodybuilding

To Apply For Coaching With Our Team: CLICK HERE

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

Finishing up the listener Q+A with Natalie, Andrea, and Jeremiah

00:00 Introduction and Q&A Overview

00:42 Intensifiers in Training: Overrated or Underrated?

03:27 Becoming Your Coach's Favorite Client

07:00 Current Training Phases and Goals

09:19 The Fit Model Division in Bodybuilding

16:22 Combining CrossFit with Traditional Weightlifting

29:09 Defining Optimal Physique Development

30:10 Key Components of Meal Planning

33:03 Training Phases vs. Deloading

37:36 Building, Maintenance, and Diet Phases

40:59 Overcoming Ego Lifting

44:11 Unhinged Training and Nutrition Practices

50:50 Intuitive Eating and Physique Goals

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 the whole team.

------

00:00 Listener Q&A Introduction

00:30 Insulin Resistance and Muscle Mass

02:59 Digestion and Client Phases

10:53 Client Feedback Challenges

23:12 Personal Habit Changes

34:07 Cultivating Friendships and Intentional Living

37:20 Balancing Family Life and Spontaneity

40:47 Nutrition and Training for Runners

46:59 Navigating Team Dynamics and Conflict Resolution

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 the application of refeeds as a tool for fat loss, particularly for lean individuals.

00:00 Introduction to Refeeds

08:13 Understanding Refeeds and Their Purpose

14:07 Demographics and Client Considerations for Refeeds

20:02 Signs Indicating the Need for a Refeed

24:10 Assessing the Impact of Refeeds

26:07 Managing Client Expectations in Dieting

29:10 Understanding Hunger and Psychological Factors

33:51 Implementing Refeeds: Strategies and Considerations

40:30 Identifying Client Types for Refeeds

48:32 Common Mistakes with Refeeds

55:59 Final Thoughts on Refeeds and Dieting

To Apply For Coaching With Our Team: CLICK HERE

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

The team dives deep into one of the biggest roadblocks to physique transformation: adherence. If you (or your clients) feel like you “know what to do” but can’t consistently stick to the plan, this is the episode to listen to.

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 the critical role of training for changing your physique, the Phasic Approach to Nutrition, and common pitfalls to avoid. 

00:00 Intro & Catching Up

03:36 Setting the Stage: Training Drives Change

04:41 Why Nutrition Alone Isn’t Enough

06:16 Misunderstanding the Real Problem

08:32 What Effective Stimulus Looks Like

10:54 Individualizing Program Design

13:06 Signs a Program Isn’t Working

20:30 Why Low Volume Can Be Better

29:59 Stop Avoiding Movements That Don’t Feel Good

33:38 Injury, Weak Links & Long-Term Progress

34:03 Phasic Nutrition: Why It Matters

36:46 Recomp Phase: Misunderstood & Overhyped

43:54 Why Maintenance is the Most Underrated Phase

50:39 The Real Mental Work Behind Maintenance

56:37 Wrap-Up & Coaching Application

To Apply For Coaching With Our Team: CLICK HERE

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

Jeremiah and Andrea discuss their coaching journey, the evolution of their methods, and the key factors that contribute to client success. They explore the importance of their systems in coaching, the balance between client relationships and coaching strategy, the significance of effective onboarding processes, and the leadership skills necessary for effective coaching.

00:00 Introduction to Coaching and Personal Journeys

03:26 The Evolution of Coaching Methods

10:39 Defining Moments in Coaching Careers

19:39 Client Transformations and Their Impact

26:15 Keys to Client Success and Overcoming Challenges

30:15 Understanding Feelings and Success

33:24 The Importance of Organization

35:52 Finding Joy in the Process

36:31 Effective Onboarding Strategies

43:22 Balancing Strategy and Relationship in Coaching

56:12 Continuous Growth and Team Dynamics

To Apply For Coaching With Our Team: CLICK HERE

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