We talk a lot about the importance of resistance training - but using your own bodyweight is just as important as weights. So join us to go beyond the basic push-up and pull-up. You’ll learn how and when to use bands for assistance, how range of motion fits in, and how bodyweight movements can take your training to new heights.

Sponsored by LMNT - get your free sample pack at http://drinklmnt.com/MarcusFilly

Does your head spin with all the recommendations of how many steps, how many training sessions, and how to make it all fit together? Even if you follow a prescribed program, you may need to change things for your needs. So here’s my ultimate breakdown of what to prioritize, and how the heck to get it all in so you get fit without going nuts.

Do you zing back and forth between being super on point with eating, then falling off the rails? So does our listener - so we tackle the tricky question of how to end the endless back and forth.

In this episode, we discuss the idea of "all or nothing" eating and how to find a balance that works for you. We share tips on how to break the cycle of extreme dieting and binge eating, and offer advice on how to create sustainable eating habits. Tune in to learn how to find the middle ground and achieve a healthy relationship with food.

If you love fitness, you may have flirted with the line of pushing too hard. Or gone over the edge and ended up injured and burned out. Even as an experienced athlete and coach, it happens to me too. Here’s how my shoulder injury derailed one of the best training periods I’ve had in a while, and how I’m healing and getting back into peak physical shape. Plus, what I tell myself mentally about the disappointment that comes with injuries.

Find my tips on taking a deload week, with free sample training at https://functional-bodybuilding.com/deload-week/

Sure, you can calculate your needs online - but how do you know that number will work for you? Fitness trackers aren’t accurate and guess what - neither are online calculators. So we’ll show you how to arrive at a best guess to start with, and avoid the common mistakes along the way.

True nutrition mastery means you can eat foods you love without freaking out or feeling guilt, shame, or like you’ve trashed your fitness progress. Eating for pleasure and entertainment is part of being human. So while a high quality diet in the quantities that are right for you is always key, you can still eat for enjoyment too. Here’s how.

What’s the difference between these approaches? If It Fits Your Macros may have you diving for doughnuts, while clean eating can cause issues from too much restriction. We’ll cover the pros and cons, and how flexible dieting may be a happy middle ground.

Does it feel like you’re doing cardio in quicksand? Are your strength gains super stuck? It might be time for a deload week, where we dial back intentionally for fewer injuries, better gains, and to keep that passion for training lit. This episode covers everything you need to know to go slow like a pro.

Should you do conditioning in a hypertrophy-focused workout? It depends on your goals and how you like to train. Today we’ll cover the role of work capacity in your training, and when you might want to dial it up or down. If you’re a Crossfitter considering more bodybuilding or vice versa, this episode is for you.

Sponsored by LMNT - get your free sample pack at http://drinklmnt.com/MarcusFilly

Take the hassle out of healthy meal prep and eliminate processed foods in one go. It’s all about the 5 ingredient meal - a surprisingly delicious way to make nutrition easy.

Download your free meal planner at https://functional-bodybuilding.com/fridge-like-filly/