In this live PAC Talk session, coach Pieter Vodden sits down with writer and strength-training historian Michael Joseph Gross to explore what strength really means — not just for performance, but for longevity and quality of life. They trace the history of strength culture from ancient Greece to modern gyms, unpack how we’ve told stories about muscle over the centuries, and why we’re only just beginning to understand how powerful strength training is for living longer, better lives.

Michael shares how learning a scary new sport in his 40s pushed him into serious training and ultimately into eight years of research on strength — from motor units and neurology to myth, culture, and identity. He and Pieter break down why strength training has to become as automatic as brushing your teeth, how a simple, consistent program can change your body and mind at any age, and why the real magic happens when strength becomes part of your story, not just your routine.

They dive into the science of muscle and aging, including landmark studies on people in their 90s who dramatically improved strength, independence, and life expectancy after just eight weeks of resistance training. Michael explains how lifting can reduce risk for chronic disease, support brain health, and even rival antidepressants for many people. The conversation also tackles the myth of “brain vs. brawn,” showing how muscle actually supports cognition, emotional resilience, and empathy.

A big part of this talk centers on women and strength, featuring the story of Jan Todd and the fight to normalize heavyweight training for women. Pieter and Michael break down persistent myths about “bulking,” “girl exercises vs. boy exercises,” and the way fitness marketing has confused people about what really works. They also talk about the synergy between strength and cardio, the pros and cons of bodybuilding culture, why relatability matters more than extremity, and how community gyms like Pharos help people build not just muscle, but a shared sense of meaning and connection through training.

Connect with Michael

Buy his book

Instagram

Website

💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.com

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

You don’t need a better diet — you need a better philosophy.

Today’s session is one of the most transformational of the 7-Day Results Accelerator. In this 30-minute conversation, Piet and I unpack how to break free from diet culture and step into a sustainable, empowering way of eating that actually moves the needle — physically, mentally, and emotionally.

We cover:

🍎 Fuel: how to eat to support your training, recovery, hormones, and energy — not punish yourself for what you ate yesterday.

😋 Joy: how to enjoy food again without guilt or extremes — and still stay aligned with your goals.

💪 Results: how to use awareness, data, and feedback to fine-tune your nutrition for performance and body composition.

And most importantly — we’ll help you understand the two nutritional approaches that every successful athlete and everyday mover needs to master:

1️⃣ Intuitive: learning to listen to your body — hunger cues, cravings, and energy signals — and build trust through awareness and flexibility.

2️⃣ Calculated: using structure, tracking, and measurable metrics as temporary tools to build discipline, awareness, and precision.

When you understand how to flow between these two modes — when to be intuitive, when to be strategic — you stop “starting over” and start evolving. Tune in, let us know what you think! Piet will see you at 8am and I'll see you at 12!

Whether you’re part of the Pharos Accelerator or just trying to optimize your day, this episode challenges you to design a lifestyle that actually supports your goals — not one that burns you out.

💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.com

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

Most people think training starts and ends in the gym — but that’s only two hours of your day. The other 22 hours? That’s your lifestyle, and it’s where true progress happens.

In this PAC Talk Mini, Pieter Vodden breaks down the underestimated power of lifestyle — sleep, recovery, relationships, hydration, habits, and small joys — that define how you perform, think, and feel. From horse therapy in Gardner Valley to Taco Tuesday and family movie nights, Pieter shows how balance and awareness drive sustainable success.

Whether you’re part of the Pharos Accelerator or just trying to optimize your day, this episode challenges you to design a lifestyle that actually supports your goals — not one that burns you out.

💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.com

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

In this PAC Talk Mini, host Emylee Vodden shares a simple nightly ritual she practices with her kids — one that’s quietly reshaped how she approaches gratitude, leadership, and growth.

Each night before bed, she asks them:

“What was the best part of your day?”

Sometimes the answers come easily. Other times, she has to pull a little, dig deeper, and remind them — and herself — that gratitude is a practice, not a mood. It’s how we learn to look for light even on the hard days.

Emylee reflects on how this small act of reflection has grown into a larger philosophy at Pharos: to lead with light, to find joy in the process, and to systemize positivity in a world that constantly demands more.

✨ Try it tonight: Ask yourself — what was the best part of my day?

💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.com

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

In this PAC Talk Mini, Emylee Vodden shares a big update from the Pharos team: after nine years and more than 20 Limitless Challenges, she and Pieter have built something new— a digital school and 7-Day Results Accelerator designed to help you reset your focus, rebuild momentum, and create a roadmap for the season you’re in.

This isn’t about more information. It’s about catalyst—clarity, excitement, and accountability.

Whether you’re a 500 Club veteran or just trying to find your rhythm again before the holidays, this seven-day experience will help you reconnect to what drives you.

Take the free 3-minute quiz to get a personalized 90-day plan

Join the 7-Day Results Accelerator (Nov 10 – 16)

Reignite your motivation and head into the holidays without restriction, without burnout, and with joy.

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

Most of us default to one style of “help,” even when another would serve better. In this PAC Talk, we break down the difference between Push, Pull, and Hold—and give you a quick self-check to pick what you need today.

• Push = pressure + accountability to raise your ceiling (targets, deadlines, coaching cues).
• Pull = inspiration + vision that draws you forward (community energy, role models, events).
• Hold = support + steadiness so you can regulate and recover (boundaries, rest, presence).

We’ll map common training/life scenarios to each mode, plus a 60-second quiz to decide your next move. Right help, right time. That’s the game.

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

In this episode of PAC Talk, host Pieter Vodden sits down with multiple CrossFit Games champion Leka Fineman about what comes after competition.

Leka opens up about:

• Stepping away from elite CrossFit after burnout
• Discovering a new sense of purpose through surfing and longevity training
• Navigating perimenopause and hormone therapy (HRT) with strength and curiosity
• Learning how to “train for life” — not exhaustion
• Why community, connection, and consistency still matter more than anything

Together, they explore the evolution of the fitness industry, the myths around menopause and performance, and how both men and women can train smarter, not harder, as they age.

📘 Download Leka’s Free Menopause Blueprint: lekafineman.com

Follow Leka on Instagram: @lekafineman

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

Emylee shares her mom’s decade-long fight with trigeminal neuralgia and the lesson it forged: lead with light. Joy can coexist with pain—and sometimes you borrow someone else’s light until your own returns.

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

Not toxic gloss—action. Emylee defines “relentless positivity” as acting despite how you feel: micro-joys, gratitude, and forward motion when the marathon gets long. Name the hard, then move anyway.

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

Most of us get to 90%—then stall. Emylee riffs on remodel chaos, human nature, and why coaching, accountability, and a good crew carry you across the finish line. If you’re stuck, borrow a tribe and close the gap.

If you are in Southern California come train with us 

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.