In this episode, we do a Q&A with questions submitted from Instagram followers. If you’d like to submit a question, I open the anonymous question box every Tuesday on my Instagram story. Alternatively, you can DM or email me your question and I’ll get to it on our next Q&A episode.

Timestamps

0:00 Intro

8:30 Is Pilates good for muscle growth?

17:15 What to do about loose skin after weight loss?

20:30 How to improve balance as you age?

36:15 Any benefit to cardio in hot or cold weather?

42:45 Do you NEED a rest day or is zone 1/2 cardio okay?

46:30 Why do nutrition labels differ for similar foods?

50:40 How to gain muscle definition without getting too big?

54:00 How to achieve body recomp?

55:40 How to be in a deficit without tracking calories?

1:04:10 Maxed out weights at home; how do I keep building muscle?

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

Confidence isn’t something you’re born with – it’s built.

In this episode, Chloé Bromage joins me to talk about how she overcame self-doubt, embraced discomfort, and built a thriving business by showing up unapologetically. We dive into beating the all-or-nothing mindset, overcoming imposter syndrome, and why taking action (even when it feels cringe) is the key to success in fitness, business, and life.

If you’ve ever struggled with self-doubt, hesitated to post online, or felt stuck in your own way, this episode is for you.

Chapters

00:00 Introduction to Chloé Bromage

02:16 Chloé's Move to the USA0

5:42 The Impact of Solo Travel on Identity

09:52 Chloé's Entry into Fitness and Coaching

11:17 Business Structure and Growth

18:32 Resilience and Consistency in Success

23:44 Building Confidence on Social Media

29:47 Finding Balance in Hustle Culture

34:20 Emotional Regulation and the All-or-Nothing Mentality

40:38 Consistency and Daily Habits

43:29 Taking the Leap: Advice to Younger Self

Chloe Bromage’s Links

https://www.instagram.com/chloebromage/?hl=en

https://www.youtube.com/channel/UCori_hTfGTEyqJQtMDtzp0g

https://www.healthhypedbychloe.com/

LINKS

Website:⁠https://www.alexthiemefitness.com/⁠

Instagram:⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok:⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list:⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial

⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠

https://legionathletics.com/⁠

In this episode, Mike Doehla shares his journey from building and selling Stronger U to navigating life as a father and exploring new interests like pickleball. He discusses the illusion of work-life balance, the challenges of parenting, and how his perspective on business and coaching has evolved.

We talk about the complexities of weight management, the importance of identity in health transformations, and the role of education in coaching. We wrap it up with insights on finding purpose beyond work.

Mike Doehla’s Links

https://www.instagram.com/mikedoehla/

Timestamps

00:00 Introduction to Mike Doehla and His Journey

05:01 Shifting Perspectives: Life After Stronger U

10:01 Work-Life Balance: The Challenge of Parenthood

14:51 Exploring New Interests: Pickleball and Beyond

19:59 Building a Business in the Pickleball Community

25:06 The Importance of Open-Mindedness in Coaching

30:05 Key Traits of Successful Clients

34:30 Understanding Weight Management and Client Success

37:45 The Importance of Identity in Health Transformation

41:12 Education and Practical Coaching Strategies

44:49 The Role of Client Transformations in Coaching

52:52 The Future of Coaching in an AI-Driven World

58:53 Finding Purpose Beyond Work

LINKS

Website:⁠https://www.alexthiemefitness.com/⁠

Instagram:⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok:⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list:⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

Alex Sterner has coached some of the world’s greatest Brazilian Jiu Jitsu athletes - even leading the strength and conditioning camp that resulted in a team gi world championship in 2017 and 2018.

He’s also a black belt himself - which puts him in the top 1 percent of his craft.

In this episode, we talk about movement optimism, back pain myths, and “risk vs. reward.” We also cover pain management, rehab confidence, injury recovery, and more.

Alex Sterner’s Links

https://www.instagram.com/alex.sterner/

https://www.instagram.com/electrum_performance/

https://www.youtube.com/@ElectrumPerformance

https://electrumperformance.com/

00:00 Introduction to Movement Optimism and Coaching Philosophy

06:07 “Risk vs. Reward” in Strength Training

10:25 The Role of Imaging in Back Pain

18:14 Communication Gaps in Pain Management

24:28 The Importance of Motivational Interviewing

34:12 Building Confidence in Rehabilitation

35:28 Understanding Fear Around Spinal Flexion

39:08 The Role of Misinformation in Back Pain

43:27 Navigating Client Trust and Communication

47:45 Reframing Recovery from Injury

51:51 Planting Seeds of Optimism in Rehabilitation

01:03:05 Understanding Pain and Strength Conditioning in Brazilian Jiu Jitsu

01:10:06 Common Mistakes in Combat Sports Training

01:17:47 Advice for Non-Athletes on Staying Healthy

LINKS

Website:⁠https://www.alexthiemefitness.com/⁠

Instagram:⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok:⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list:⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

In this episode, we cover some of the most common mistakes made when people try to lose body fat. Whether you’re just looking to get healthier or looking to lose some extra pounds, these tips will help you out. Enjoy!

Timestamps

0:00 Intro

3:10 What entertainment are we consuming?

9:25 Topic overview

13:30 Rate of weight loss - what does the research say?

20:40 High volume foods

25:20 Protein

37:50 Fiber

42:50 Over-reliance on exercise to create a deficit

47:50 Neglecting strength training

50:50 Underestimating / inconsistent tracking

56:00 Interpreting scale data

56:15 Poor sleep and high stress

Fast vs Slow Weight Loss https://pmc.ncbi.nlm.nih.gov/articles/PMC3780395/

Another Study on Fast vs Slow Weight Loss https://pmc.ncbi.nlm.nih.gov/articles/PMC7322133/

Pontzer Constrained Energy Model https://pmc.ncbi.nlm.nih.gov/articles/PMC4803033/

Collateral Fattening https://pmc.ncbi.nlm.nih.gov/articles/PMC5945583/

Effect of Protein on Fat-Free Mass https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me

In this episode we talk about simultaneous fat loss and muscle growth, sometimes referred to as “body recomp.” I also go on a lengthy tangent about body fat percentages and BIA scales. Enjoy!

0:00 Intro

7:30 Brief overview

13:50 What’s needed for fat loss

15:00 Research on the topic

17:20 Who can see the fastest results with this

18:45 What if you’re lean and trained

21:00 Psychological considerations

30:00 Realistic expectations

32:40 How to track progress

39:20 Rant on why body fat %’s don’t matter

41:30 Why I don’t recommend BIA (hand/foot bodyfat scales)

48:50 Practical takeaways

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me

Is bulking dead? In this episode, we dive into the science and myths surrounding bulking, exploring who should bulk, how to do it effectively, and why controlled surpluses can still play a key role in muscle growth.

Whether you’re a beginner or advanced lifter, this episode will help you decide if bulking aligns with your goals.

0:00 Intro

5:20 What is bulking?

11:50 Why the sentiment against bulking?

18:40 What’s the point of bulking?

25:38 Nutrition targets for bulking

45:30 Training during a bulk

53:27 Ending a bulk

54:30 Psychological considerations

58:40 Who should or shouldn’t bulk?

1:00:15 Closing thoughts

Eric Helms Bulking vs Maintenance Study: https://pubmed.ncbi.nlm.nih.gov/37914977/

Slater Calorie Surplus Hypertrophy Study: https://pubmed.ncbi.nlm.nih.gov/31482093/

LINKS

Website: https://www.alexthiemefitness.com/

Instagram: https://www.instagram.com/alexthiemefitness/

TikTok: https://www.tiktok.com/@alexthiemefitness

Join my email list: https://www.alexthiemefitness.com/email

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me

Struggling with maintaining progress and momentum during the holidays? We hear you. That’s right - we. MATTI IS BACK! This was our most fun episode yet - hopefully you like it. If not, that’s tough.

0:00 Intro

7:55 Panicking about holiday weight gain? Zoom out.

14:00 Nutrition planning

19:20 Mindset shift; all-or-nothing

21:10 Role play? Sharon Betts?

30:20 Adapting to your environment

38:15 Alcohol

42:20 Exercise

49:00 Post-holiday “reset”

LINKS

Website: https://www.alexthiemefitness.com/

Instagram: https://www.instagram.com/alexthiemefitness/

TikTok: https://www.tiktok.com/@alexthiemefitness

Join my email list: https://www.alexthiemefitness.com/email

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me

Did you know roughly 95% of Americans are not eating enough fiber?

Alright, I know fiber isn't the most interesting topic out there - but it's one that is WAY more important than you're giving it credit for.

Sorry for the three month gap between episodes - but we're back!

Timestamps

0:00 Intro

7:00 What is fiber and why is it important?

12:15 How much should you have?

14:30 Fiber classifications

17:40 Resistant starch

20:00 Fiber’s effect on weight management

22:05 Fiber’s effect on blood sugar

22:50 Fiber’s effect on cholesterol

26:25 Fiber supplements

29:10 Practical tips to increase fiber

LINKS

Website: https://www.alexthiemefitness.com/

Instagram: https://www.instagram.com/alexthiemefitness/

TikTok: https://www.tiktok.com/@alexthiemefitness

Join my email list: https://www.alexthiemefitness.com/email

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me

In this episode, we talk about our birth story. Rather, Milo’s birth story. From pregnancy, to induction, an ER visit, and life with Milo. We also answered some listener questions. Enjoy!

0:00 Intro

5:00 The birth story

46:15 Postpartum

57:30 Life with Milo

58:45 Q&A

LINKS

Website: https://www.alexthiemefitness.com/

Instagram: https://www.instagram.com/alexthiemefitness/

TikTok: https://www.tiktok.com/@alexthiemefitness

Join my email list: https://www.alexthiemefitness.com/email

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.