Coach Sue joins us today for a short but impactful solo episode getting real about her sleep journey. If you've been struggling with sleep issues, this episode just may be the unlock you need to improve your sleep and wake up feeling much more rested.

Sue shares her personal sleep challenges and the unexpected solution she discovered—focusing on the kitchen rather than the bedroom. Listen in as she discusses how meal timing became the game-changer in her sleep routine and how you can time your meals to catch better zzzz's!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Links Mentioned:

How I Plan & Structure My Meals - https://www.instagram.com/p/DFlA2HQPzKJ

The Quiet Shift Ep.1 - https://www.instagram.com/p/DH3g_0YR1WK

The Quiet Shift Ep.2 - https://www.instagram.com/p/DIJQ6HNx29R

The Quiet Shift Ep.3 - https://www.instagram.com/p/DIg4DvNt0Gd

Connect with Coach Sue & Team PD:

Coach Sue: https://www.instagram.com/suegainz

Physique Development: https://www.instagram.com/physiquedevelopment_

Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcast

Inquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLE

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup

Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app

Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes

Grab a band tee here! - https://shopphysiquedevelopment.com

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2025, Physique Development LLC. All rights reserved.

Today, we're tackling your burning fitness questions... And some fun ones, too! We cover the ideal duration of fat loss phases and practical activity tips for desk workers. Also, what does your coach *actually* do during check-ins and how long should you work with a coach for sustainable results?

And then... Would you blast tunes while zooming to rescue your kidnapped spouse? What would you steal as an "inconvenience burglar"? Listen in to find out—or live with the FOMO of never knowing!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Timestamps:

(0:00) Introducing today's topic

(0:23) How long should I stay in a fat loss phase before reversing or maintaining?

(1:38) Is it possible to look more toned without losing weight?

(3:02) What are the most underrated things to focus on in a fat loss phase outside of calories and macros?

(4:11) I sit all day at work—how can I stay active without living at the gym?

(7:53) What do your coaches *actually* do during check-ins?

(14:31) How long should I commit to a coach if I want lasting results?

(20:48) Your wife has been kidnapped and is being held in a location 30 min away. You're driving to rescue her. It's a warm night and your windows are down. Do you listen to music on the drive there? Yes or no?

(21:39) If you were the main character in a movie of your life—what would the audience be screaming at you to do right now?

(22:52) You're a burglar, but you only steal things to slightly inconvenience your victims. What are you stealing?

(26:01) Would you rather get a list of all your crushes or a list of everyone who hates you?

(27:37) What's your gym pet peeve that would make you rage quietly but intensely?

(31:09) You have to win a game show to survive—but it's not one you get to pick. What show do you hope it is and which one would immediately take you out?

(34:22) You have 8 hours to complete one of the following tasks—and if you complete it, you get $3 million dollars. Which would you choose?

(37:49) Wrap-up

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Follow us on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast

Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes

Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app

Keep up-to-date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2025, Physique Development LLC. All rights reserved.

Want to look like a competitor but you don’t want to compete? Want to eat 3,000 calories... Without having to track? Sorry, spoiler alert—that’s just not how it works. You have to get clear on what is realistic for your personal goals. We want it all, but we have to face reality.

Listen in as Coach Mia shares the hard truth on why you can’t have it all, but you can achieve your goals when you look at them through a clear and realistic lens.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Timestamps:

(0:00) This isn't reality

(0:40) You CAN'T compare yourself to others

(1:52) Adjusting expectations

(2:27) The solution

Connect with Coach Mia & Team PD:

Coach Mia: https://www.instagram.com/mia.ferguson

Physique Development: https://www.instagram.com/physiquedevelopment_

Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcast

Inquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLE

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup

Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app

Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes

Grab a band tee here! - https://shopphysiquedevelopment.com

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2025, Physique Development LLC. All rights reserved.

Feeling the pressure of swimsuit season approaching? We've got you covered! We kick things off with some good news: even though the window may be closing, you're NOT too late to make progress! We're chatting about exactly where to begin if you're starting from scratch with your fitness journey (or wherever you are on your journey!)

Already been dieting but not seeing results? We've got some game-changing perspectives on that, too. Listen in to hear it all!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Timestamps:

(0:00) Introducing today's topic

(1:03) If you're tired of guessing...

(1:32) You're not too late—but the window IS closing

(4:04) Your goals & where you're starting from matters

(9:37) Where to begin if you're starting from scratch

(19:30) I've already been dieting, but I'm not where I want to be... Where do I go from here?

(29:28) What "bikini ready" truly means

(36:37) If you want guidance in reaching your goals

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Follow us on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast

Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes

Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app

Keep up-to-date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup

Grab a band tee here! - https://shopphysiquedevelopment.com

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2025, Physique Development LLC. All rights reserved.

Coach Charlotte joins us today to transform your relationship with food. She's revealing how to track your nutrition mindfully—not restrictively—and why this approach is actually recommended. Tune in as she shifts your perspective from, "How little can I eat?" to "How can I properly fuel my body?" and shares practical tips to make this powerful mental transition!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Connect with Coach Charlotte & Team PD:

Coach Charlotte: https://www.instagram.com/cmjones.fit

Physique Development: https://www.instagram.com/physiquedevelopment_

Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcast

Inquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLE

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup

Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app

Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes

Grab a band tee here! - https://shopphysiquedevelopment.com

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2025, Physique Development LLC. All rights reserved.

Flaws? Yep, we all have them—even though we don't always like to admit it. But, facing our weaknesses is much better than ignoring them. Sometimes saying, "That's just how I am," is actually reinforcing a fixed identity that prevents growth and self-improvement.

In this episode, Sue and Alex dive deep into their personal weaknesses, why they persist, and practical strategies to address them. We explore how acknowledging our flaws is the first critical step toward meaningful change and a more balanced life—and why it's so important to confront your weaknesses head-on.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Timestamps:

(0:00) Introducing today's topic

(0:45) WHY it's important to understand your weaknesses

(6:08) Lack of organization

(8:24) Time blindness

(19:59) Overcommitting

(26:31) Allowing work to take priority over health

(37:00) Letting small tasks pile up

(41:06) Out of sight, out of mind

(46:07) Getting overstimulated/sensory overload

(50:40) Decision fatigue

(57:48) The reasons it's so important to confront your weaknesses

(1:05:02) Wrap-up

Additional Resources:

Rize Productivity App - https://rize.io/?code=366936&utm_source=refer&name=Alex

reMarkable Tablets - https://remarkable.com

Airtight Food Storage Containers - https://www.amazon.com/gp/aw/d/B07VGT5MS4

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Follow us on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast

Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes

Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app

Keep up-to-date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup

Grab a band tee here! - https://shopphysiquedevelopment.com

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2025, Physique Development LLC. All rights reserved.

So, you just started your fitness journey and now you are drowning in a sea of conflicting fitness advice… In this episode, Coach Mia cuts through the noise and tackles the overthinking that derails so many fitness journeys.

We've all been there—overwhelmed by endless questions, information, and self-doubt. Today, Mia reveals how overthinking can be your biggest obstacle and shares strategies to break free from the mental mind games that are holding you back from reaching your fitness goals.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Timestamps:

(0:00) Today's topic

(0:27) The overthinking spiral

(1:04) Why overthinking is holding you back

(1:49) Detail oriented vs detail obsessed

Connect with Coach Mia & Team PD:

Coach Mia: https://www.instagram.com/mia.ferguson

Physique Development: https://www.instagram.com/physiquedevelopment_

Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcast

Inquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLE

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup

Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app

Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes

Grab a band tee here! - https://shopphysiquedevelopment.com

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2025, Physique Development LLC. All rights reserved.

Are you trapped in a cycle where you know what to do for your health but struggle to follow through consistently? In this episode, Alex dives into the battle between facts and feelings in your health journey and how to create a sustainable system that works every day—not just when motivation is high. Listen in as we discuss how to reframe your "I can't" to "I haven't yet."

Give the episode a listen, and if you need additional support or help, jump on a totally free call with us here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Timestamps:

(0:00) Introducing today's topic

(1:06) The facts vs feelings trap

(3:57) Why facts create certainty while feelings create chaos

(6:23) Small changes, BIG results (the power of incremental progress)

(12:10) The three ways your feelings sabotage your facts

(16:52) The factual approach to body transformation

(19:38) The HONEST self-assessment (choosing your pain)

(25:29) Rethinking your reward system

(26:54) Nurturing health through daily inputs (the garden analogy)

(28:17) The input-focused reset (becoming a skillful health gardener)

(29:58) Reframing "I can't" to "I haven't yet" (the skill-acquisition mindset)

(35:09) Your FOCUS determines your results

(35:53) If you need additional help/support (jump on a free call with us)

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Follow us on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast

Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes

Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app

Keep up-to-date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup

Grab a band tee here! - https://shopphysiquedevelopment.com

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2025, Physique Development LLC. All rights reserved.

Alex is back with a quick-hitting episode sharing what he learned from posting on social media for 30 days straight. With over 10 years as a fitness coach and social media influencer, he's witnessed countless platform changes and evolved his own content along the way.

He reveals how consistent posting affected his reach, engagement, and business growth—plus the unexpected mental challenges he faced during the experiment. Did the results surprise him? Listen in to find out!

And for an even deeper dive into Alex's social media challenge, check out episode 206 of the podcast!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Timestamps:

(0:00) Introduction to the challenge

(1:13) Expectations vs reality

(2:53) The things that surprised me the most

(4:12) The hardest part of the challenge

(5:42) How it felt to show up every day

(7:25) Content breakdown

(9:50) What worked

(15:25) What didn't work

(19:50) My purpose for creating content

(20:55) My next challenge & my content creation process

(25:50) Future content & what I'm looking forward to most

Connect with Coach Alex & Team PD:

Coach Alex: https://www.instagram.com/alexbush__

Physique Development: https://www.instagram.com/physiquedevelopment_

Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcast

Inquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLE

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup

Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app

Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes

Grab a band tee here! - https://shopphysiquedevelopment.com

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLE

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2025, Physique Development LLC. All rights reserved.

Ever feel like you're living a double life—health-conscious and "strict" during the week and party animal on weekends? Our latest episode tackles this common frustration head-on. Sue explains that breaking free from the "weekday saint, weekend sinner" cycle isn't about more discipline or willpower, it's about creating a system that works for you.

But we don't just explain the problem, we offer a four-step system to build consistency without sacrificing your social life. Listen in as we teach you to stop viewing your week as having an "on" and "off" switch, and we'll show you how to create flexible guardrails that work every single day of the week.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!

Timestamps:

(0:00) Today's topic

(1:08) Why weekends feel so hard

(1:56) 1) Self-regulation theory

(3:34) 2) The "Last Supper" effect

(5:13) How to build a system that WORKS

(5:17) Step #1

(6:28) Step #2

(7:12) Step #3

(8:06) Step #4

(8:52) It's not "weekend" and "week," it's LIFESTYLE

(10:17) If you need additional help/support (jump on a free call with us)

Have questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes

And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551

Follow us on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

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Produced by: David Margittai | In Post Media

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