Side Quest Podcast

This is the first episode of a new monthly series I am starting called "Coaches Corner".  The 2nd Monday of every month will feature some of my former guests in a roundtable discussion on a random topic.  This first episode is all about nutrition.  Joining me in this episode are Tanner Baze, Travis Pollen, Joseph Brigley, and Adam Fisher (links to their episodes can be found below)

In this episode we discuss:

- Travis Pollen, Joseph Brigley, Tanner Baze, Adam Fisher

- We try to cover how to simplify nutrition

- what you do and don't really need to know with nurition

- Travis needed to gain weight and began tracking his calorie intake and realized how frustrating it is

- Are there better ways to track macros or other strategies you can implement for success

- Creating a list of foods you can choose from that are acceptable

- Palm sized meal rule

- A lot of foods are made up of all three macronutrients instead of just one

- Teaching a beginner how to track and what macronutrients to eat

- People often know what they have to do

- Write on a piece of paper your number one mistake you are making and put it in your pocket so its on you all the time as a reminder

- People are more likely to follow through on something when they recognize they have a problem

- Josh Hillis, track overall weekly calorie mark

- Rules dieters and intuition dieters

- People eat typically within a 20% range of their daily calorie needs

- How to work with more intuitive eaters

-Precision Nutrition checklist

- Narrative Bias

- How to prevent or deal with stress eating

- Take the opposite route in the office to avoid the trigger foods in the office

- Find a stress buddy who can help you relieve your stress and shift your mindset back to where it needs to be

- Snapchat

- a list of our recommended foods

- Taco Bell breakfast and Cap'N Crunch balls

- What rules are the most basic rules people should follow

- Eat more protein and taste the rainbow of veggies (make the plate colorful)

- The struggle of going out to eat

- Three rules that all diets tend to follow

- flexible dieting is great but people need training wheels for it

- principles of exercise and nutrition tend to be aimed at those who understand it more

- the changing of the fitness industry

- Planet Fitness

- Ed Hones

- We have become more domesticated in fitness

- What Comes First Cardio or Weights

- Fad Diets: do they work, don't they work

- Vegan- its hard to get protein while doing this

- Paleo/Zone/Atkins- may be harder to maintain longterm

- More about lifestyle change than diet

- Some people need extremes, some can do moderation

- The biggest challenge to adherence with Paleo

- Using Paleo to help break bad habits

- Better than Before

- Sometimes you need to cut things out permantly until you can build the strength to say no to your triggers

- John Berardi, Dan John, Josh Hillis

- CSPI

- Food quantity determines weight, food quality determines your body composition

- Tanner started out reading Gary Taubes and Sugar Nation

- Mike Izratel- Renassiance Diet

- Simplify nutrition to one sentence

- You know what to do you just need to do it

In this episode I interview JC Deen.  JC is one of the smartest and most talented coaches in the online world.  As he states on his website he takes a "No BS-Approach to Looking Great Naked."  His book Stay Leaner, Longer is one of the best books on habits, exercise, and nutrition with a good helping of great science that I have read in the last couple of years.   He has a new book/program out and this time he designed something specifically for women.  Hot Bod is his No-BS approach to women's fitness.  He has developed a great product that not only provides amazing workouts but provides motivation and access to a community of peers going through the same program.

In this episode we discuss:

• Stay Leaner, Longer
• Hot Bod
• What made him design a project for women
• Gimmicky marketing towards women on fitness results
• His goal to create a community that keeps women engaged while they are on the program
• Coach Stevo’s influence on his work
• The importance of the back and forth among groups
• How groups help keep you supported and accountable and can make great programs even better
• How he got into the fitness industry
• The first diet his mom gave him
• The group in college that kept him active and training after high school athletics
• Friendly competition between his group of training partners
• How reading forums online furthered his interest in bodybuilding and weightlifting
• His mentor
• Trusting his first coach
• Starting his own fitness blog and struggling while working at a call center
• Taking the leap to quit his call center job and making the jump to full time coaching
• Alan Aragon
• Don’t do something you hate, find what you love and focus on it
• Hardest habit for him to master
• Importance of sleep
• How he stays fit while traveling
• Using your suitcase as weight for vacation traveling
• Walking and swimming while on vacation
• Four Learning Styles from Stay Leaner, Longer and which one he falls into
• Struggling to just “do the damn thing”
• Both of our struggles with “over thinking”
• What peril from SLL was the hardest for him to defeat
• How too much information hurt him more
• Arguing to defend our own egos
• His guilty pleasure track
• Favorite swear word
• Worst moving experience
• What famous person from history would he have dinner with
• What about Hot Bod challenged him while creating the program
• Committing to a program for a year to really see the results
• Who the Hot Bod program is for
• Working out alone and the unspoken rule of “don’t speak while at the gym”
• His podcast with Roger Lawson

In today's episode I interview Sohee Lee who has written for Bodybuilding.com, she is the co-host of Physique Science Radio,  and is the gate keeper to Biolayne the website of Layne Norton.  Sohee is a bikini competitor as well as this year entered her first powerlifting competition which we discuss in the show.  Sohee has a BA in Human Biology from Stanford University, so yea needless to say she is a million times smarter than me.  She also interned at Cressey Performance as well as worked in NYC at Peak Performance before she moved south to Savannah, GA.

In this episode we discuss:

- How she repaired her relationship with food

- Lifting weights saved my life

- "Get good with grey"

- Resources to help get people comfortable with the grey

- "We do not have to suffer to look good"

- Continue to prove that she walks to walk

- "I am here to make moderation sexy"

- Reverse dieting ebook

- My experiment with reverse dieting

- What reverse dieting is

- How your body becomes more resistant to diet cycles

- Getting more research on reverse dieting

- The oddest data point she can't really explain with reverse dieting with herself or clients

- Training as a powerlifter

- What she enjoys training for more, bikini vs powerlifting

- How both experiences have helped her to gain a better and stronger mindset

- There is no final destination on your fitness journey

- Life is like an RPG

- Everything in fitness boils down to mindset

- You are the Placebo

- What book has influenced her the most as a coach (Power of Habit, Motivational Interviewing, Willpower Instinct)

- Favorite post workout meal

- Guilty Pleasure Track

- What super hero would she be

- Best place to eat in Savannah, GA

- What was the biggest roadblock she was able to overcome in her process

- "Don't go for the instant, go for the long term goal"

- What person from history would she have dinner with

EPISODE 50!!!  

In the 50th episode I interview Jon Goodman the man who has made it his goal to educate people on how to become a personal trainer through the resources he has developed.  Jon has been one of the most successful trainers in the business and on the business side of the fitness industry, Jon, is one of the smartest and most idolized individuals when it comes to running and operating an online business.  Jon’s personal training book, Ignite the Fire, is a must have resource for any one new to personal training and it is his goal to get it in the hands of every personal trainer in the world. 

In this episode we discuss:

- How he got into the fitness world 

- Jon’s personal training book, Ignite the Fire, on Amazon

- Jon's blog and resource(s) on how to become a personal trainer (the Personal Trainer Development Center)

- What Comes First Cardio or Weights

- The moment that spurred him to start the PTDC

- How he goes about building relationships with people

- Don't wish someone happy birthday on Facebook, contact them randomly

- Show that you care

- Why do young trainers struggle with creating relationships

- Focus, what is the most important thing right now

- Do the extra two seconds that no one else is willing to do

- How does he keep his focus on what he is doing

- Spend at least half an hour a day on a project he is currently working on

- Becoming an outsider for the ecosystem of the industry he works in

- We're too close to stuff

- Spending time alone with his thoughts and what he learned or learns while getting away from the world

- A metal spoon 

- A Gluten Free Vegan Italian Restaurant

- Should new entrepreneurs need to hire a business coach

- Making the PTDC weekly best of list

- What are his current goals in business

- If you do something for money you have nothing, if you do something for yourself and it fails- Neil Gaiman

- What is specific to what you want to achieve either in fitness or business

- What his training looks like now and how he trains when traveling

- Where he finds the places he stays at

- His travel hack(s) that he has used occasionally

- Guilty Pleasure track

- His favorite super hero

- Connecting with the the character that was behind the scenes i.e. Donatello and the Blue Ranger

- From Certification to Qualification

- Ignite the Fire Audio Book

- Two industries: one sells books the other changes lives

- The act of dreaming and how it sells books

- Dave Eager- What is the What

- Haruki Murakami 

- S by JJ Abrams and Doug Dorst

- How he schedules his day

- What is it that I need to spend my time on

- Make yourself scarce

- Taking the time to do what no one else is willing to do

- If you cant take care of yourself you cant take care of others

- Greatest mistake he made and what he learned from it

- Creating templates for clients

- What clients are really paying you for

- Who from history he would have dinner with

In this episode I interview Kennett Waale.  Kennett's goal as a coach is to help clients reach and achieve their physical and mental potential.  Kennett and I share a lot in common, besides our sexy ginger colored hair, in that we both look at things from a larger mental stand point when it comes to achieving goals.  He is also a mobility master and below you can find a link to his free mobility e-Book!

In this episode we discuss:

- Coffee shops as entrepreneurial playgrounds

- Growing up in Norway

- His dream of playing ice hockey

- His struggle with pain that prevented him from playing sports

- Spending time with Tony Gentilcore and Eric Cressey

- Being your own worst critic

- Having a humble mind

- Things I have learned very quickly running a boot camp

- New trainers and falling into the trap of correlation causation 

- Client struggles with correlation vs causation

- Factors outside of training and how it can affect training itself

- If you are not up to par with WHY you train you won't see the results you want

- Why I Train

- Simon Sceneick "leaders eat last"

- You should leave the gym with more energy than when you came in

- How do you help clients improve mindset outside the gym

- Its not about the training, its about everything else

- It's not about smashing people, it's about educating people and fostering relationships

- Coach Stevo of Habitry

- Dusting my acting chops off

- Going the extra mile for clients

- It comes down to habits which also applies to movements

- You don't have to change your whole life at once

- Fast Food Personal Trainers

- Getting serious about mobility

-Kennet's Mobility eBook

- Limber 11

- Joint circles can help a great majority of people

- Gradually expose yourself to movements

- Technique + strength +flexibility= mobility

- Guilty Pleasure track

- MY GUILTY PLEASURE TRACK

- What super hero he would be

- Who would he rather train with Hugh Jackman or Chris Hemsworth

- Where he grew up in Norway

- Flying the most expensive flight on Air Emirates

- What book has been the most influential on him as a coach

Reawken the Giant within; 48 Laws of power

- What philosophy book helped him conquer his demons

- Observing your parents and learning from them

- What person from history would he have dinner with

In this episode I interview Kia Khadem.  I met Kia at the KC Fitness Summit and after chatting with him knew he would be a great guest to get on.  He is also doing some great work in his writing as well as around Toronto and more people should know about him.  Kia has three principles that guide his fitness philosophy with his clients: get back to the basic, address habits one at a time, and have fun.

In this episode we discuss:

• How he got into fitness
• His philosophy of fitness
• His hardest habit he has had to build into his own life
• Jordan Syatt's 8 Rules of Productivity
• The struggle of working when we should be eating
• His time competing as a bodybuilder
• How he learned to not use a scale with everything
• His almost year long streak on myfitnesspal
• Changes to your diet don't have to be so severe 
• His biggest struggle in his dieting process
• Fitting his cravings in small ways each day
• Cheat days and how they ruined his fat loss
• Spending $75 on a cheat day
• The epic hamburger I ate in Richmond 
• If you enjoy and dont feel like you cheated, its a lot healthier way to look at things
• Our bodies are on a continuous clock
• Pre-workout versus fasted workouts
• The Hero that taught him a lot about goals
• The craziness of weight fluctuation 
• The liberation of getting away from the scale
• Where does he start people who have never been in a gym
• How coming into the gym is like taking a cooking class
• The Robin to your Batman
• Coming up with your own coaching cues with clients
• Nick Winkelman
• Keeping it simple
• His favorite superhero
• His guilty pleasure track
• Backstreets Back vs Bye Bye Bye
• What famous person he would have dinner with
• McDonald's Apple Pie in Scotland

Links

Kia Khadem

Fitocracy

TIn this epiosde I interview Tony Gentilcore of Cressey Sports Performance.  Tony has written for T-Nation, Bodybuilding.com, Livestrong, Men's Health, and more.  He is now the #1 guy at Cressey Sports Performance in Boston and a go to source for anyone looking for information on fitness.  He is also a giant nerd who loves Star Wars, Lord of the Rings, 90s hip-hop, and movies.

We discuss:

• How he got into fitness
• Living and working with eric cressey
• Young trainers, spend time in a commercial gym and learn how to be a people person
• Wearing sweatpants
• His bowling game
• Being an active kid and drinking pitchers of kool aid
• The benefits of playing multiple sports in youth athletes
• Why baseball players dont need to run for long distance
• Entitlement in youth athletetics
• We need to learn how to fail (article)
• Its not all about winning, but it kinda is
• What book has influenced him the most as a coach(Upside of Down)(The Power of Habit)
• Decisive (Chip Heath) Switch, Made to Stick
• The Martian
• Tony's list of movies and books on his site
• Where did the orange in the armpit come from 
• Hardest habit for him to establish
• Always be mindful that you dont know everything
• That feeling when you hear someone speak and you feel like you know nothing
• Favorite place to get work done in boston
• Purposefully stayed away from star wars leaks online
• Kevin Smith on the Star Wars set
• Favorite extended universe character
• The ewok movies were my first introduction to star wars
• Favorite non-action arnold movie
• Who is superior the Jedi or the Sith
• Playing lightsaber with sticks
• The Star Wars kid
• What he does to deal with stress
• Guilty Pleasure Track
• Gandolf, Mr. Miagi, Yoda

In this episode I interview Jay Scott of Full Disclosure Fitness and the Full Disclosure Fintess Podcast.  Jay has been in the industry for over 15 years and started the podcast to help "pull back the curtains" on the information out there about nutrition or programs whether good or bad.  Jay wrote his first book in 2011 and is in the process of re-editing it now to put out an updated and expanded edition.

In this episode we discuss:

- How he was the runt of the litter and starting working out just to see muscle in his arms

- Finding the big boulders and learning to ignore the grains of sand

- The boulders he has had to focus on in business or fitness

- Could protein be the next gluten fad?

-Fats and carbs are more malleable since they are fuel sources

- Super high protein diets of old

- .82 grams experiment

- Jay's free report on calories

- How he tries to educate listeners of his podcast

- What has he learned from his guests

- More than one way to skin a cat

- Who inspires him 

- Alan Aragon, Brad Schoenfield, JC Deen, Chad Landers

- How Alan Aragon schooled him on the Bodybuilding.com message boards

- How I started to realize Paleo was full of crap 

- Are flexible dieting and IIFYM followers breaking their own rules

- Bacon wrapped grilled cheese

- The difficulty of omelets

- His first book

- Just get out there and get started; start THEN fix your direction

- What inspires him to keep going when he wants to give up and quit

- Sometimes you should quit something; the difficulty of deciding if you need to quit or need to persevere 

- Pyscho cybernetics

- Play what can go right in your mind as opposed to what can go wrong

- Do you want to strengthen the worry or the accomplishment side

- Visualize your goals

- His favorite super hero

- The mindset of sports stars today

- Be happy on all the rungs as you go up

- His guilty pleasure track for the gym

- Famous person he would have dinner with

- A wee chat about movie stars

Links

Full Disclosure Fintess Podcast

In this episode I interview Kevin Larabee of The FitCast, arguably the first fitness centered podcast.  Kevin has interned and studied with two of the most well known names in the strength and conditioning world as well as worked in the video game industry.  Kevin loves fitness but is also a huge fan of video games and even runs a second podcast dedicated to playing replaying retro games and talking about them (Back in My Play).  I had Kevin come on to chat about our mutual love of fitness and video games and recap about E3 that happened last week.  E3 is the biggest video game convention in the industry and is usually where new games are shown and teased for the holiday season.

In this episode we discuss:

- Being the host of the FitCast

- How he got into the world of fitness

- His time interning for Mike Boyle and Eric Cressey

- What he has learned from Mike Boyle

- What drives his passion with fitness and as a coach

- Coaching middle school athletes

- Nintendo taught us how to solve problems and puzzles

- How he finds time to play games

- Batman Arkham Knight

- When and how he started Back in my Play as his second podcast

- Why he left an internship with Mike Boyle to work to work for GameTrailers

- Video game journalism

- What game got him really excited during E3 week

- Just Cause 3, Battlefront, Fallout, Halo 5, Forza 6, Tomb Raider

- Uncharted series

- Why Microsoft KILLED it at E3

- Including Kinect with the XBox One and why it was a misstep for Microsoft

- What is the gaming industry doing right and what are they doing wrong in the world today

- Selling broken, unplayable games

- Why he does not buy digital games

- Cross buy with Playstation, console makers fighting for gamers, backwards compatibility, the new consoles are finally getting the support they deserve

- The game that drove him the most nuts 

- Gimmick

- What video game character would he want to get sucked into

- What makes a perfect game for him

- His guilty pleasure workout track

- The person from history he would have dinner with

- Twitter (Kevin's and FitCast), Back in my Play

- Certified Functional Strength Coach

- Twitch Channel

- Upcoming episode of Back in my Play

Links

Twitch

Back in My Play

The FitCast

In this episode I interview the one and only Jen Sinkler.  Jen is one of the most well known and respected women in fitness having written for magazines such as Women's Health, Men's Health, SHAPE, and many more.  Jen lives by her motto of "Unapologettically Strong" and works hard to spread that message to more and more women in the world.  Her programs Lift Weights Faster and Lift Weights Faster 2 have helped tons of women get stronger and leaner in less than 20 minutes a session.  Jen also fights to promote positive body image among women and works hard to promote the idea of becoming unapologetic in all aspects of life.

In this episode we discuss:

- How she got into fitness 

- How she moved from fitness editor to fitness coach

- The desire to want to learn it all

- Why the Jefferson deadlift

- Lift Weight Faster 2

- Why metabolic resistance training is her go to

- Why she ran away from home for the summer

- How the idea of "Unapologetically Strong" has bleed into more of her life than just fitness

- What drives her ambition and passion

- What can we find and learn and think about in a new way

- Exercise and training is a part of my day, its a part of your life that you love

- Why rugby

- How rugby is a body positive sport

- Rugby has lower concussion rates

- Cheek to cheek tackling

- Lip Gloss

- Her biggest consistency challenge

- Urban Athlete in Philly

- How building a community and being in a group got her back into fitness

- Glitter at Movement Minneapolis

- Best breakfast she has ever made

- Breakfast off with Max Shank

- Omelets versus scrambles

- Gengis Khan is Batman

- The awesomeness that is our dogs

Links

Fitocracy

Side Quest Fitness

Jen Sinkler

Lift Weights Faster