Welcome to "Random Fit" and the latest episode, “Part I: The Goldilocks Principle of Fitness – Finding Your ‘Just Right’ for Change.”

If you’ve ever wondered why some fitness routines work wonders for some and knock others out—or why making smart choices with food, exercise, and recovery matters more than ever—this is the episode you can’t afford to miss.

Join award-winning hosts and industry pros Wendy Batts, and Ken Miller, as they launch their five-part “Fitness Fairy Tales” series by digging into the famous Goldilocks Principle. Discover how fairy tale wisdom helps you cut through overwhelming health advice and zero in on the optimal “just right” zone to spark real, lasting body transformation.

Curious about high-intensity interval training (HIIT), intermittent fasting, cold showers, sauna sessions, and weightlifting? Wendy and Ken break down the science behind hormesis—how the right dose of challenge can make you stronger, fitter, and healthier, while too much or too little can leave you stuck or even injured.

You’ll get actionable insights on maximizing your health span—not just lifespan—so you’re thriving, not just surviving. Get the inside scoop on cellular adaptation, muscle growth, recovery secrets, and holistic well-being so you feel and perform better, longer.

Perfect for fitness enthusiasts, trainers, and anyone seeking practical health tips grounded in real science and informed coaching.Get ready to transform the way you think about fitness, forever!

Episode References: Godfrey, R. J., et al. (2008). The exercise-induced growth hormone response in athletes. Sports Medicine, 38(2), 167–193.Longo, V. D., & Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181–192. 

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

What if the most powerful medicine isn’t found in your pharmacy—but in your daily routine? In this episode of “Random Fit,” co-hosts Wendy Batts, and Ken Miller, dive deep into the fascinating science and practical stories that reveal how movement can transform your body, mind, and even your outlook on life. Discover why “exercise as medicine” makes the world’s top fitness trends year after year, and how ancient wisdom from Hippocrates still rings true in today’s high-tech, sedentary world.

You’ll hear surprising insights on how tailored exercise routines can support everything from heart health and bone density to mental well-being, cancer recovery, and even childhood wellness. The episode doesn’t shy away from real-life caution – the hosts share powerful personal stories that highlight the importance of medical guidance, regular check-ups, and listening to your body’s red flags.

Curious about how fitness works alongside traditional medical care? Wondering how to spark your family—or your own inner drive—to use exercise as a proactive tool for lifelong health? Whether you’re a fitness pro, a parent concerned about childhood wellness, or someone just looking for motivation to get moving, this encore episode delivers actionable advice, inspiring case studies, and expert-backed tips you won’t want to miss.

Unlock the prescription for a healthier, happier life—listen now and learn how exercise can be your best, most accessible medicine!

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Ready to discover the secrets to finding your perfect gym?

 In this episode of "Random Fit,” hosts Wendy Batts, and Ken Miller, (award-winning fitness pros and insiders) break down everything you need to know before committing to your next workout haven. Whether you’re a gym beginner, seasoned lifter, or business professional juggling a demanding schedule, this episode delivers search-worthy insights and real-life stories to help you dodge gym regrets.

Explore game-changing tips like why location is king, how operating hours can make or break your routine, and the kind of equipment and amenities that make all the difference—especially if you need a place to throw medicine balls or want space for manual therapy. Wendy reveals her checklist for gym success, including why cleanliness is non-negotiable, what red flags to avoid, and how to tap into the hidden “community” factor that’ll keep you coming back for more.

Curious about 24-hour gyms versus boutique studios? Want to know what most people overlook (and regret!?) in their gym search? Wondering if a friendly, engaged staff is really that important? Tune in to this encore discussion and get expert-backed answers that could transform your fitness journey and routine.

Don’t miss this fun, honest, and highly actionable guide to finding your PERFECT gym!

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Ready to finally understand what “mobility” really means? In this episode of “Random Fit,” hosts, and NASM Master Instructor Instructors, Wendy Batts, and Ken Miller, dive deep into a topic everyone’s talking about—but few truly get: mobility and why it truly matters. Whether you’re feeling stiff from sitting at your desk, striving for better athletic performance, or just want to move easier every day, this discussion is packed with eye-opening, actionable advice!

Discover the crucial difference between mobility and flexibility—spoiler alert: they’re not the same thing! — and why just stretching might be doing your body more harm than good. Ever wondered why you feel tight even when you stretch every day? Or why some people look ultra-flexible but still get injured? Wendy and Ken break down the science behind “relative flexibility,” compensation patterns, and why your body often “steals” movement from the wrong areas (and what to do about it).

Plus, get pro tips on assessments, real-world strategies to build lasting mobility, and the surprising roles hydration and strength play in keeping you pain-free. Learn the concept of “naive flexibility” and why controlling your range of motion is the hidden key to long-term health.

Curious yet?

Whether you’re a fitness fanatic, weekend warrior, or just tired of that annoying back pain, this episode is your blueprint for better movement. Listen now and unlock the secrets to getting—and keeping—the mobility you deserve!

Show notes & references:

NASM CES Textbook: Chapter 4 and Chapter 10 Slomka, G., Schleip, R., Frei, P., Kurpiers, N., Krämer, M., Bauermeister, K., Bauermeister, W. (2024). The influence of mobility training on the myofascial properties and musculoskeletal functionality. J Clin Med, 13(2), 392. doi: 10.3390/jcm13020329.Rosenfeldt, M., Stien ,, N., Behm, D.G., Saeterbakken, A., Andersen, V. (2024). Comparison of resistance training vs static stretching on flexibility and maximal strength in healthy physically active adults, a randomized controlled trial. BMC Sports Sci Med Rehabilitation, 16(1), 142. doi: 10.1186/s13102-024-00934-1.

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Ready to break out of your workout rut and finally see long-lasting results—no matter your fitness level?

Tune in to this episode of "Random Fit," as hosts Wendy Batts and Ken Miller dive deep into the science and strategy of periodization for life—not just for athletes, but for anyone seeking real, sustainable progress.

Ever wondered why your early gym gains start to stall, or why your body seems to hit a plateau after a few weeks? The NASM Master Instructors unpack the key principles behind periodization, explaining how cycling through the scientifically-proven NASM Optimum Performance Training (OPT) Model can help you continuously adapt, avoid burnout, and achieve your unique goals—whether you’re a busy parent, a desk-bound professional, or new to resistance training.

Curious about the buzzwords—macros, micro-cycles, deloading, and more—and how they fit into real life? You’ll get simple, actionable advice (with relatable stories!) on how to program your workouts, mix up your routine, and use compound exercises to maximize results even when time is tight. Plus, discover why “doing the same thing over and over” is the biggest mistake you could make for your long-term health and fitness.

Subscribe now for practical tips, powerful insights, and a fresh perspective on how to future-proof your strength, stability, and vitality at any age.Don’t miss out—this discussion will change the way you design your workouts for life!

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Ever wondered why those first few weeks at the gym make you feel stronger—without seeing a single muscle pop?

Dive into this episode of "Random Fit" with hosts, and NASM Master Instructors, Wendy Batts and Ken Miller, where we reveal the incredible science behind the brain-body connection that is transforming the fitness world. Discover how your nervous system—not just your muscles—holds the key to getting stronger, moving better, and even reducing pain.

Together, we break down the often-misunderstood world of neuroplasticity and “software updates” for your movement, explaining why your brain, just like your phone, needs consistent updates for peak performance. Learn why techniques like balance exercises and slow, controlled movements spark faster gains—and why good posture and proprioception are non-negotiable for real results. Whether you’re a gym veteran or a newcomer, find out actionable tips for smarter, safer, and more efficient workouts that truly upgrade your “hardware.”

Plus: Why does standing with your feet straight ahead feel so weird to so many people? How does your brain “downgrade” your movement patterns without you even knowing? And what can you do TODAY to start optimizing your coordination, strength, and recovery?

Tune in for expert insights, relatable stories, and laugh-out-loud moments as we bust myths and give you the tools for your best, fittest self.

Your workout—and your mind—will never be the same!

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Get ready to kick your high school athlete’s performance into high gear with this can’t-miss episode of “Random Fit,” where hosts Wendy Batts and Ken Miller dive deep into the essentials of preseason conditioning for teens. Whether you’re a high schooler gearing up for tryouts, a parent wanting to help your child succeed, or a coach seeking expert insights, this episode has advice you won’t hear anywhere else.

Discover the top strategies to maximize your readiness for fall, winter, and spring sports—from building an effective 4–8-week training base to avoiding common pitfalls like “too much, too soon” injuries and ineffective summer slumps. The NASM Master Instructors break down the right way to balance multiple sports, getting acclimated to training in extreme heat, developing both aerobic and anaerobic fitness, and building the mental edge to lead your team by example.

Curious about how elite college and pro athletes keep their edge in the off-season? The hosts reveal inside tips they use with their own clients so you can build strength, reduce injury risk, and stay motivated. Plus: Learn why recovery, nutrition, and individualized assessments are MUSTS for young athletes.

Tune in as the team shares real stories, proven science, and actionable tips you can use right now. Hit play, subscribe, and find out how to level up your pre-season prep for safer, more successful high school sports!

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

On this "Random Fit," hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, tackle a topic that hits close to home for many: procrastination and how it can stall our fitness journeys. Drawing from real-life experiences as personal trainers and everyday people, Wendy and Ken break down the various types of procrastinators—from the perfectionists who fear starting unless conditions are ideal, to the overwhelmed avoiders, crisis-makers who thrive under pressure, dreamy visionaries, and anxious worriers.

Throughout the conversation, they reveal that procrastination isn’t just about laziness. Instead, it stems from complex emotions, fears, and habits that often manifest as excuses or delayed action—whether it’s waiting to get fit before calling a trainer, feeling paralyzed by too many choices, or holding off until the last minute to take action. Wendy and Ken share anecdotes from their own lives and training careers, highlighting how recognizing these procrastination patterns can be the key to overcoming them.

Listeners will walk away with practical, actionable strategies specifically tailored to each procrastinator type. These include simplifying goals for the overwhelmed, focusing on effort and consistency for perfectionists, translating dreams into manageable steps, and providing a calming, supportive environment for the anxious. Plus, trainers will learn the importance of communication and empathy in helping clients move forward.

Tune in for an honest, relatable conversation—packed with insights that can help you, your clients, or anyone struggling to get started, break through the cycle of putting things off, and finally act towards healthier habits.

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

On this episode of “Random Fit,” hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller, dive into the fascinating intersection of fitness and personality. Have you ever wondered why some workouts leave you energized, while others feel like a chore? Or why certain clients thrive in group classes, while others prefer the peace of solo sessions? The hosts break down the science—and art—of matching movement with unique personality types.

Drawing on well-known personality assessments like Myers-Briggs, the Big Five (OCEAN model), and the DISC assessment, the duo explain how understanding personal tendencies can lead to a more enjoyable and sustainable fitness journey. They share stories from their own experiences as personal trainers, including why finding the right “client-trainer match” is crucial for long-term success and motivation.

Listeners will learn how traits like conscientiousness, extraversion, agreeableness, and openness to experience can influence not just workout preferences but even broader lifestyle and health outcomes. With practical advice, Wendy and Ken encourage trainers and fitness enthusiasts to use personality insights to customize their fitness approaches, ensuring that workouts aren’t just effective—but enjoyable.

Whether you’re a fitness professional looking for new tools, or just curious about your own exercise habits, this episode provides actionable tips and food for thought. Tune in and discover why the best fitness formula starts with understanding yourself from the inside out.

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

In this "Random Fit," co-hosts, and NASM Master Instructors, Wendy Batts, and Ken Miller tackle one of the most crucial—but often overlooked—topics in personal training: setting healthy boundaries.

Drawing on their decades of experience in the fitness industry, Wendy and Ken get candid about the real-life challenges trainers face when balancing client demands with personal well-being, family life, and professional ethics.

Listeners will hear honest stories about missed family events, emotional burnout, and the tricky dynamics that arise when trainers and clients blur the lines between friendship and business. They share practical advice on defining expectations from the very start—like specifying response times, communication hours, and how to handle last-minute schedule changes—all while preserving the trust and connection at the core of successful client relationships.

Whether you’re a seasoned trainer or just starting out, Wendy and Marty provide actionable strategies for protecting your time, energy, and sanity. They discuss handling clients who overshare, setting digital boundaries with virtual training, and the importance of saying “no” without guilt. The episode resonates with any fitness professional striving to deliver great service while maintaining their own health and happiness.

Tune in to learn how to run your fitness business with clarity, compassion, and confidence—while keeping your personal life intact. Don’t miss their valuable lessons and relatable anecdotes on surviving (and thriving) in the world of personal training.

If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!

The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.

Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm