If you’re a busy mom or career-driven woman who wants real results without extreme diets or 2-hour gym sessions, this episode is your sign to press play. Coach Brick sits down with Bikini Olympia champion turned coach Nathalia Melo to talk consistency, confidence, and building a fitness routine that actually fits your life.We cover what really matters (and what doesn’t): why consistency beats perfection, how to start again when your body doesn’t feel like your own, whether progress photos & the scale help or harm, and how Nathalia’s program supports women juggling work, kids, hormones, and life.. including mindset work with an in-house counselor. Plus: a leg-day humbler (walking lunges), emotional eating, and Brick’s “ABCs of Fitness” (C is for Consistency, Cardio, Commitment, Courage).What you’ll learn:

• How to build a routine for the season of life you’re in
• The biggest gym myths confusing women (low-carb fixes, “cheat meals,” endless classes)
• Why small, doable reps beat “all or nothing”
• A powerful 150-lb transformation story (hi, Pam)
• The mindset shift every woman needs: done is better than perfect

Timestamps:0:00 – Who this episode is for + Brick meets Nathalia0:33 – The “ABCs of Fitness”: C is for Consistency, Cardio, Commitment… Courage!1:48 – Welcome to Reppin’ Fitness + Brick’s fly-swatter mic2:17 – Did you hit the gym? Leg day breakdown (curls, deadlifts, Bulgarians, squats)3:40 – Nathalia’s first gym at 14 in Brazil (saving allowance for a membership)5:12 – Wanting control through strength & activity5:58 – From Olympia stage to coaching: why extreme plans don’t fit real life8:07 – Nathalia’s system for busy working moms & pros9:12 – First step back when your body doesn’t feel like yours anymore10:01 – Why 30/60/90-day challenges fall short (think in 1-year horizons)10:40 – Gym lies to ditch: low-carb “fixes,” fasting without context, “cheat meal” mindset, class-only traps12:55 – Should you track weight & take progress photos? (how to do it without obsessing)14:40 – Inside the Powerhouse Academy: meet you where you are (travel, kids, schedules)16:46 – Beating perfectionism: in-house counselor, early-life messages about food & bodies18:30 – Client story: Pam loses 150 lbs & gets her life back20:31 – Work/kids/hormones: start with 2×15 min and build from wins22:45 – Emotional eating & habit systems (gym clothes after school drop-off)24:36 – The humbler: walking lunges (heavy!)—sets, reps, and standards26:05 – Training music talk: playlists, “Killing in the Name” moment27:30 – Brick’s cover dreams & Division P at the Olympia28:18 – The mindset shift: it doesn’t have to be perfect—it has to get done29:05 – OutroConnect with Nathalia -https://www.instagram.com/nathaliamelofitSupport Coach Brickhttps://www.brickheadstrong.com

Kids are heading back to school, but how do you keep them excited about fitness while they’re juggling classes, homework, and screen time?

In this episode of Reppin’ Fitness, Coach Brick Headstrong teams up with YouTube creator and PE teacher Mr. J to explore fun, effective ways to get kids moving, and keep them engaged.

From teaching the letter G in Brick’s ABCs of Fitness (hint: it’s all about gratitude) to turning “screen time” into “move time,” Mr. J shares how he blends catchy music, movement cues, and silly moments to inspire children to stay active.

We dive into:

• Why gratitude is a powerful lesson for kids

• How to make movement fun with music and simple cues

• Tips for talking to children so they actually listen

• The balance between fitness, fun, and learning

• Mr. J’s journey from high school wrestling to YouTube creator for kids

If you’re a parent, teacher, or just want to inspire young movers, this episode is packed with ideas, laughs, and yes.. plenty of reps.

Timestamps:

0:00 – Brick’s Song for Mr. J

0:40 – The Letter G: Gratitude

2:00 – Mr. J’s Gym Routine & Training Split

3:10 – First Time in the Gym

3:50 – Working with Kids as Young as Six Months

5:20 – Becoming a PE Teacher & Entertainer

7:15 – How to Make Movement Fun for Kids

9:10 – Tips for Talking to Children

12:20 – Teaching Kids About Anxiety & Coping Skills

14:20 – Character-Building Songs for Kids

16:20 – Turning Screen Time into Move Time

18:00 – Why the Gym Can Inspire Kids Early

20:30 – Back-to-School & Upcoming Content

21:50 – Healthy Habits: Start Small

22:40 – “Today’s My Day” – A Song for Brick’s Playlist

23:20 – Stop Comparing Your Progress to Others

CONNECT:

Mr. J: https://www.youtube.com/@heyitsmr.j

Coach Brick: https://www.instagram.com/brickheadstrong

Support the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with vegan health coach and author Kate Galli to explore how plants, confidence, and compassion all play a role in building a strong, healthy body.Kate shares her journey from an insecure gym newbie to a confident plant-based powerhouse. They dive into what it really means to thrive on a vegan diet, including busting myths, delicious swaps for gym staples like chicken and protein shakes, and why tofu is more versatile than you think.Whether you're curious about cutting back on animal products, going full vegan, or just want to eat healthier without sacrificing gains, this episode delivers the goods.Inside you’ll find:- What the “C” in ABCs of Fitness stands for- Why confidence matters more than perfection- How to ease into plant-based eating- Vegan gym meals that actually taste good- Tips for building muscle on a vegan diet- The difference between vegan and vegetarian- How to handle family or friends who eat differentlyThis one’s full of heart, plants, and reps.0:00 – Brick's "C" Word Dilemma0:30 – Meet Kate Galli, Vegan Health Coach1:15 – Did You Go to the Gym Today?1:50 – Kate’s First Time at the Gym2:35 – Gaining Confidence Through Fitness3:00 – What Is “Plant Positive”?4:10 – What Do Vegans Actually Eat?5:20 – Vegan vs Vegetarian6:10 – Building Muscle on a Vegan Diet7:20 – Tofu Is the New Chicken8:30 – Is Vegan Right for Everyone?9:20 – Common Vegan Mistakes10:30 – How to Eat Enough Protein on Plants11:30 – What Makes Vegan Eating Unhealthy?12:40 – Navigating Family Conflict Around Food13:50 – Healthy Vegan Desserts14:50 – Easy Ways to Start Eating Plant-Based15:20 – Kate’s Favorite Power Meal16:30 – Vegan Burger Ingredients17:10 – Pre/Post Workout Snacks18:00 – Fitness Myths About Veganism18:45 – One Confidence-Building Habit for Kids & Parents19:30 – Outro: One Thing You’re Proud Of TodayCONNECT:Kate Galli: https://www.instagram.com/strongbodygreenplanetCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

Menopause isn’t the end of your fitness journey, it’s the start of a new chapter, and Amanda Thebe is here to show you how to thrive through it.In this Reppin' Fitness episode, Coach Brick Headstrong chats with Amanda about the realities of menopause, why functional fitness matters more than ever, and how women can reclaim strength, joy, and confidence in this phase of life.Whether you’re feeling overwhelmed by symptoms or bombarded by sketchy wellness advice, this conversation brings honest, evidence-based insights—with plenty of laughs along the way.Inside this episode:- Amanda’s favorite “F-word” in fitness- What menopause actually is (and why it matters)- The biggest mindset shift women need during this time- Why “steps are reps” and food freedom is key- The supplement scams targeting women- Community, movement, and the importance of starting small- Amanda’s book Menopocalypse and where to learn moreThis isn’t about fixing you.. it’s about understanding you.Timestamps:0:00 – Amanda’s Hair + Favorite F-Word1:00 – First Gym Experience & Karate2:20 – What Is Menopause?3:00 – Education, Symptoms & Support4:10 – Functional Fitness & Food Freedom5:30 – Why Exercise Matters Now More Than Ever6:30 – Talking to Partners, Kids, & Building Community7:15 – It’s Not Too Late: Starting at 40, 50 & Beyond8:00 – Wellness Industry Gimmicks Exposed9:10 – Supplements That Help (and the Ones That Don’t)10:00 – Changing Your Mindset Around Menopause11:30 – Amanda’s Book Menopocalypse13:00 – Joy, Iron Maiden & Banana Curls15:00 – Final Advice: You’re Not AloneCONNECT:Amanda Thebe: https://www.instagram.com/amanda.thebeGet Her Book "Menopocalypse" on Amazon: https://amzn.to/4lLS42xCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong teams up with muscle scientist and educator Dr. Lauren Colenso-Semple for a myth-busting conversation on evidence-based fitness, especially for women.They break down everything from menopause misinformation to fitness fads, the real deal with creatine, and how women of any age can get stronger, healthier, and more confident in the gym.Whether you're lifting for the first time or trying to figure out what "evidence-based" fitness really means, this one’s packed with clear, science-backed info, plus a lot of laughs and a Florida Man story you won’t forget.Inside you’ll find:- The real reason women are being misled by fitness influencers- What menopause actually means for training & nutrition- Creatine: Hype vs. science- Why cardio isn’t the fat loss fix you think it is- How to overcome gym intimidation- Why lifting weights is a forever skill—even at age 80- Tips for building habits without burning out- How women are being overcharged for the same supplements- Dr. Lauren’s favorite training split & gym playlist- A guy with cholesterol leaking out of his hands (?!)This isn’t about shortcuts. It’s about the reps that matter.Timestamps:0:00 – Brick Introduces the Letter E0:25 – Dr. Lauren Suggests "Effort" & "Evidence"1:00 – Gym Talk: Night Owl vs. Morning Workouts1:40 – Dr. Lauren’s First Gym Experience2:30 – How to Beat Gym-timidation3:15 – Why Dr. Lauren Studies Women’s Training4:00 – Menopause, Misinformation & Midlife Fitness5:15 – Diet vs. Cardio: What Really Works for Fat Loss6:30 – Calories In vs. Out: Still True?7:25 – Creatine Hype Explained8:45 – Brain Benefits? GI Issues? High Dosage Myths10:00 – Pink Creatine for Women? Marketing Tricks10:45 – Are Diet Trends Hurting Us?11:40 – The Truth About Supplements12:30 – Do You Need a Vitamin D Pill?13:00 – Fasting for Fat Loss: Is It Magic?14:10 – Fitness Fads vs. Just Getting Started15:15 – Why Consistency Beats Gadgets16:30 – Overhauling Your Life Doesn’t Work17:10 – Why Women Are Told They Must Train Differently17:45 – Why Do Guys Skip Leg Day?18:20 – Should Women Train Upper Body Too?18:30 – The “Bulky” Myth18:55 – Dr. Lauren’s Personal Training Goals19:30 – Is 30 Minutes Enough? (Spoiler: Yes)20:00 – What Is MASS Research Review?20:40 – Fasted Training for Women: Busted Myths21:30 – Is It Ever Too Late to Start Lifting?22:30 – What’s on Dr. Lauren’s Gym Playlist23:30 – Florida Man Eats 9 Sticks of Butter Daily?!24:30 – Final Thoughts & Where to Find Dr. LaurenCONNECT:Dr. Lauren: https://www.instagram.com/drlaurencs1MASS Research Review: https://www.strongerbyscience.com/massCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with Dr. Christle Guevarra, a family physician who transformed her life one habit at a time, starting with belly dancing in her living room.Dr. Christle opens up about quitting smoking, learning to cook, and walking into the gym for the first time in her late 20s. Her slow, steady approach to health is a reminder that it's never too late to start, no matter your age, experience, or past habits.Whether you're trying to break free from convenience food, build strength after 30, or just find your first step, this episode is packed with wisdom, humor, and practical takeaways.Inside you’ll find:- How to start your fitness journey when you feel behind- The power of movement: from dance to deadlifts- Dr. Christle’s habit-based approach to long-term change- Meal prep tips that won’t take over your life- The surprising psychology behind gym intimidation and how to beat it0:00 – Brick’s Mustache & Kids Show Sneak Peek0:40 – The Letter D: Doctor? Dance?1:30 – Christle’s Workout Routine & Gym Check-in2:20 – VHS Tapes, Belly Dancing, and Getting Started4:00 – From DVDs to Wisconsin: Finding Movement at Home6:00 – Quitting Smoking & Starting Fresh7:45 – Grad School Stress & Kitchen Experiments9:15 – Goodbye Pizza Combos, Hello Beets11:00 – Veggie Favorites & Strength Training at 2713:30 – Tips for Getting Started Over 3015:00 – Meal Prep for Busy Adults16:40 – Why “All In” Often Backfires18:30 – Do You Need to Train Differently After 30?19:30 – Best Beginner Exercises at the Gym21:00 – Overcoming Gym Intimidation22:40 – Rebuilding Habits After Falling Off23:30 – What’s One Meal for Gains?24:40 – Burritos, Steak, and AI Sidekicks26:00 – What’s on Your Gym Playlist?27:30 – Final Words on Starting Late & Building HabitsCONNECT:Dr. Christle Guevarra: https://www.instagram.com/dr.christleCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with Brianna Battles, a strength coach, mom of two, and founder of the Practice Brave movement, to talk all about fitness, pregnancy, postpartum, and what it really means to stay strong.From bench pressing in high school to building a global coaching business, Brianna shares her journey through motherhood, strength training, and why “brave” is the B word that matters most. Whether you're a mom, a coach, or just someone trying to understand how to train through life’s big changes, this episode is for you.Inside you’ll find:- What “postpartum” really means (and why it’s forever)- Why moms are not fragile, and not invincible either- The #1 mistake coaches make with pregnancy clients- How partners can actually help (hint: take the baby, don’t just ask)- Garage gyms, Kendrick Lamar, and raising the next generation of strong kidsListen to the Practice Brave Podcast: https://open.spotify.com/show/1P1X8ylAyGPxc3dtzMBzGEFollow Brianna Battles: https://www.instagram.com/brianna.battlesFollow Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.comTimestamps:0:00 – Intro & B is for Brave0:40 – Meet Brianna Battles1:50 – Gym Today? Jiu-Jitsu Talk2:30 – Bri’s First Gym Experience3:18 – Strong Over Skinny4:20 – Training While Pregnant5:30 – What is Postpartum?6:25 – The Missing Guidance for Moms7:45 – Peeing While Sneezing? Let's Talk8:40 – “Get Back” Culture vs. Moving Forward9:08 – Moms Aren’t Washed Up10:00 – Raising Active Kids11:00 – The Garage Gym Setup12:15 – Training 5,000+ Coaches12:50 – Coaches’ Blind Spots14:20 – Reframing Postpartum Fitness Goals15:20 – Give Yourself Grace (And Time)16:30 – How Partners Can Actually Help17:30 – Why This Work Matters to Bri19:00 – Evolution of Women in Strength20:30 – What Gym Culture Still Gets Wrong22:00 – Coaching Postpartum Clients (Start Here)23:10 – Practice Brave Podcast & Brand24:20 – Cable Hip Thrusts & Feeling Strong25:30 – The Barbell is Non-Negotiable26:00 – Coffee, Toddlers & Kendrick Lamar27:00 – What Motherhood Taught Coaching Never Could28:08 – Outro

Jesse Mulley naturally lost over 260 pounds and he's still going! In this powerful episode of Reppin' Fitness, Coach Brick Headstrong sits down with Jesse to talk about life at over 500lbs to becoming a certified coach. Jesse’s story is a raw and inspiring look at extreme weight loss, mental health, and what it really means to show up for yourself every day.They talk about everything from the mental toll of obesity to the small wins that built momentum, from using VR games to get moving to walking into a gym for the first time. You’ll hear how Jesse rebuilt self-trust, learned to quiet food noise, and found a whole new relationship with his body.Whether you're just starting your journey or supporting someone who is, this episode will give you insight, motivation, and hope.In this episode, you'll learn:- How Jesse lost over 260 lbs naturally- What “food noise” is and how it affects mindset- Why mental health is key to long-term weight loss- How to stay consistent when results stall- The importance of rebuilding self-trust- How Jesse turned his journey into coaching others- Why glute bridges still make his “no thanks” listThis one’s not just about the scale, it’s about taking your life back.Timestamps:0:00 – Brick & Jesse Talk ABCs of Fitness0:40 – Jesse’s Return to the Gym Post-Surgery2:30 – How Much Weight Jesse Has Lost3:10 – Life at 500+ Pounds4:10 – What Eating Was Like Before5:10 – Depression, Self-Hate & the Turning Point6:00 – Why the Gym Helped When Diets Failed7:05 – Starting with VR Before Stepping in the Gym8:15 – Shoutout to Andrew Coates & Trainer Frazier9:30 – Pushing Past Mental Barriers11:30 – Non-Scale Victories & Finding Freedom12:45 – From Grocery Store Struggles to Axe Throwing14:10 – Walking with Purpose (Not Just for Steps)15:30 – Trusting the Science (Even When the Scale Stalls)16:30 – Lies We Tell Ourselves About Effort18:00 – Rebuilding Self-Trust & Loving Yourself Again19:35 – Becoming a Certified Coach (NASM + PN)20:30 – Working with Clients on Mental Fitness21:30 – What is “Food Noise”?23:30 – When Jesse Really Felt the Progress24:00 – What Self-Love Means Now25:00 – Exercises Jesse Hates (Sorry, Glute Bridges)26:00 – What’s on Jesse’s Workout Playlist?27:00 – Why You Should Never QuitCONNECT:

Jesse Mulley: https://www.instagram.com/progressive.overhaul

Coach Brick: https://www.instagram.com/brickheadstrong

Support the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with Shane McLean, writer for Muscle & Fitness and founder of Outback Performance, for an honest convo about what really works in the gym—and why most people are still falling for fitness myths.From the dangers of AI-written workout advice to why barbells aren’t your only option, Shane breaks it all down in a way that’s accessible for everyone, especially beginners and busy parents.We talk about:- How AI is already changing the fitness industry—for better and worse- Why women still hesitate to lift weights (and how to change that)- How to get fit without a full gym setup- Smart time-saving workout strategies (hint: try tri-sets)- Staying motivated when life gets in the way- Why consistency beats perfection every timeThis one’s packed with no-nonsense advice and a few laughs too. Let’s get those reps.0:00 – Intro: Meet Shane McLean0:45 – Did You Go to the Gym Today?1:10 – First Time Working Out & Motivation from Friends2:00 – Raising Fit Kids & Setting the Example3:40 – Connection to Andrew Coates & Writing for Muscle & Fitness5:10 – How AI is Changing Fitness Content7:15 – Why AI Can’t Replace Good Coaching9:10 – The Art + Science of Real Coaching10:15 – Common Myths About Women & Weightlifting12:10 – Easing Into Strength Training Without Barbells13:45 – What to Do If You “Don’t Have Time”15:30 – Motivation Tips That Actually Work18:40 – Can Brick Be the Muscle & Fitness Centerfold?20:10 – The Future of Strength Training is Specialized23:00 – Shane’s Favorite Article: Health vs. Fitness25:10 – Best Gym Songs: Korn & Saliva26:30 – Final Advice: Consistency is EverythingHow to Connect:

Shane McLean - https://www.instagram.com/outbackperformances

Brick Headstrong - https://www.instagram.com/brickheadstrongRep Brick Headstrong at the Gym, buy a shirt!https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with Andy Morgan, founder of RippedBody.com and co-author of The Muscle and Strength Pyramids, to discuss the truth behind fitness coaching, the dangers of misinformation, and the importance of sustainable habits.Andy shares his journey from being attacked as a teenager to becoming a respected coach in Japan, emphasizing the significance of consistency, community, and critical thinking in achieving long-term fitness goals.Whether you're a beginner or a seasoned lifter, this conversation offers valuable insights into navigating the fitness industry and building a healthier lifestyle.Timestamps:0:00 – Brick meets Andy Morgan (Ripped Body) 1:30 – Training talk & rep ranges 4:30 – Fitness Charlatans & the supplement industry 7:30 – How Andy built Japan’s top fitness site 9:30 – The truth behind quick-fix fitness products 11:00 – Why some influencers aren’t real coaches 13:00 – The trap of extreme diet tribes 15:30 – How Brick can grow as a coach 19:00 – Why people aren’t in a calorie deficit 22:00 – Weekend eating mistakes & underreporting 23:30 – Andy’s backstory: street attack & karate 25:30 – Tips for kids to get stronger 27:00 – Final question: Brick vs Andrew Coates 27:30 – Outro & thank you Andy Morgan on Instagram: https://www.instagram.com/Andy_RippedBody

Coach Brick on Instagram: https://www.instagram.com/BrickHeadstrongRep Brick Headstrong at the Gym!https://www.brickheadstrong.com