The CrossFit Open is upon us - but is it a good idea to test your absolute limit of fitness? We cover the pros and cons of pushing yourself and how and when to select an appropriate challenge to help you grow.

Sponsor: http://drinklmnt.com/MarcusFilly

If you want to achieve long term success in your lifts, focus on maintaining tempo. Incorporating tempo into your lifts helps improve mobility, strength, and movement quality. Today I’ll compare two workout sessions, one without tempo and one with, highlighting how tempo affects intensity, range of motion, and overall workout effectiveness. I want to emphasize the importance of tempo in building stronger joints, improving cardiovascular fitness, enhancing mobility, and facilitating better movement patterns.

Meal plans are seldom perfect as is - but how exactly can you adapt one for your food preferences and changing calorie or macro targets? How to tweak calorie amounts and make a plan that changes along with your needs.

Sponsor: Transparent Labs

https://athlete.transparentlabs.com/marcus7

Code "MARCUS" for 10% off

Ninja Creami: https://functional-bodybuilding.com/ninja-creami-protein-ice-cream/

In this podcast episode, we talk about New Year's resolutions and why so many people give up on them so quickly. They share a simple idea: keeping ready-to-eat protein like chicken or beef in your fridge can help you make healthier choices, even when you're busy or hungry. The host explains that it's not about lacking willpower but about finding easy ways to stay on track with your health goals. They also mention a service called Just Meats that delivers tasty, pre-cooked protein to your door. It's a helpful tip for anyone who wants to eat better without a lot of fuss.

Do you pass up the bread basket, say no to sweets, or eliminate entire categories of food from your diet? Lessons in testing assumptions about what we should or shouldn’t eat.

I’ve learned over my years as a coach that the fundamentals of an elite coach are: effort & accountability. If you’re able to track your client’s effort and keep them accountable, they will be successful. This video takes you through my personal coaching tactics, which have aided me in creating a successful coaching business.

You may be missing out on serious progress by not closely tracking your lifts. Learn the importance of knowing your numbers, and how to progress while staying safe.

Sponsor: FBB https://functional-bodybuilding.com/persist/

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Let’s dive into why adding tempo (the 4-digit lifting code) to your weightlifting game is a game-changer. It's all about getting those muscle gains and keeping your joints happy. Whether you're a newbie or a pro, adding tempo to your routine is a win. Just keep an eye on progress while sticking to the tempo – don't rush for those heavy weights at the expense of form. Trust me, it's all about that sweet spot for the best results.

When we think about nutrition, restriction of certain foods comes to mind. We take a look at the emotional experience of tracking, and how to make it a friendlier experience by adding more of the good stuff.

Sponsor: http://drinklmnt.com/MarcusFilly

In 2024, shift away from extreme New Year's resolutions and embrace a sustainable fitness approach. Avoid common traps, prioritize consistent strength training, incrementally increase daily movement, monitor protein and fiber intake, and ensure quality sleep. Get ready for the 50g Protein Challenge and new tools to simplify meal planning. Make 2024 your year of balanced and lasting fitness success!