To cap off Week 4, we're doing things a little different... Bourbon Friday! The guys pour a few glasses of bourbon and let loose a bit for today's episode.

Topics covered:

- Relationships

- Balance

- At home life

Wearable trackers have become a big trend over the last few years in the fitness industry. From tracking our steps to calories burned, and sleep monitoring the ability of these devices is endless. Today we go over how you should use these wearable trackers in your everyday life and how they can help your overall results!

Patience is going to be key in order to achieve your fitness goals. This isn't something that happens overnight. There isn't an "easy" fix in the fitness industry.

In this episode:

- Tips to build patience

- Patience is important in the short-term & long-term

- What you do has to be sustainable long-term

We know Week 4 can bring a lot of questions and we want to be sure we guide you through those and help you make the best decisions to reach those long term goals! We bring back guest Kenny Clayborn to help us answer these questions.

In this episode:

- When should I make adjustments?

- Am I seeing the results from the work I'm putting in

- Common struggles at Week 4

- Make small changes, then measure the results.

In today's episode, we bring on Sergeant Major Kenny Clayborn for a great discussion with the guys!

In this episode:

- Kenny Clayborn's Background

- You've got to have goals to work towards

- Always be ready to learn

- Be coachable

To cap off this week, we brought in Dr. Chad Kerksick to discuss a hot topic: Nutrient Timing!

In this episode:

- Macro & micronutrient timing information

- Performance, related to nutrient timing

- Breakfast, lunch, and dinner

-Post-workout nutrition

- When should I have carbs?

The quality of the food you eat matters!!! 40 grams of carbs from sweet potatoes is NOT the same as 40 grams of carbs from skittles.

In this Episode:

- Food is not all created equal

- IIFYM

- Still enjoy yourself when needed/earned

- Look for REAL food

If you aren't already setting goals for yourself then you're selling yourself short! In this episode, Brian and Jeremy will explain why they're necessary and how to implement them into your routine.

In this episode:

- Goal setting is always evolving

- Goals also come with obstacles

- Set your priorities 

Sleep is very important. If you want to live a longer and healthier life, sleep is a key factor.

In this episode:

- How to improve sleep

- Ideal amounts of sleep

- REM

- Sleep tracking

We know getting over the first 2 weeks is a big hump. Now it's time to WIN WEEK 3! You might be 10 pounds down already or you might still be the same weight, and that's okay. Now it's time for these habits to start sticking, and we can make changes if necessary.

In this episode:

- When to make adjustments

- If you aren't seeing results, something is missing

- You have to journal your food 

- Work with ONE coach