SOTA Personal Training Podcast

Coaches Rowen, Phil, and Sean discuss the roadblocks to changing body composition, especially later in life, and explain the keys for most people to actually get their desired results.

Coach Rowen, Coach Phil, and Coach Sean define HIIT training and discuss the nuances of it.

Coach Phil and Coach Sean discuss the numbers most women should aim for being able to lift on numerous key exercises.

Coach Sean discusses several topics at the request of members and listeners.

If you have lost weight and watched it come back, this episode explains why - and what to do differently.

Book your free Discovery Call at sotafitness.com/discovery-call

Recorded live at SOTA Personal Training in Minnetonka, MN, this seminar puts a physician, an exercise physiologist, and a coach in one room to cover the medicine, the measurement, and the training behind lasting weight loss.

In this episode:

1. Dr. Lem Vawter, board-certified in obesity medicine, on why the body defends its weight, how GLP-1 medications work, and what happens when you stop them.

2. Aaron Easker, exercise physiologist at Human Powered Health, on DXA scans, resting metabolic rate, and how to know whether you are losing fat, muscle, or bone.

3. Phil Schrupp, owner of SOTA Personal Training, on why muscle protects your independence, how often and how hard to strength train, and how to eat enough protein when appetite is low.

4. Audience Q&A on protein, weight set point, long-term medication use, and whether walking is enough.

Chapters:

1. (00:00) Welcome
2. (02:30) Dr. Lem Vawter: why weight comes back and what medication does
3. (26:00) Aaron Easker: measuring what you lose
4. (42:40) Phil Schrupp: training, protein, and systems
5. (58:00) Q&A

This episode is educational and is not medical advice. Talk with your own doctor about medication decisions.

Sources

• Polidori D, et al. Obesity. 2016. Randomized controlled trial analysis, 153 participants. https://doi.org/10.1002/oby.21653
• Aronne LJ, et al. JAMA. 2024. SURMOUNT-4 randomized clinical trial, 670 participants. https://doi.org/10.1001/jama.2023.24945

Coach Sean gives a blueprint that most adults can use to optimize all aspects of their fitness in a relatively time-efficient manner.

Coach Sean and Coach Phil give tips on how to maintain a good level of fitness but not sacrifice all of the fun things in life.

Coaches Rowen, Phil, and Sean discuss GLP-1 medications and strength training.

Coach Sean and Coach Phil talk about 4 (or 5) foods that you should never be eat, and rant about a guy named Brian... who may or may not be a hypothetical person... or who might be YOU.

Coach Sean speaks (better said - RANTS) about several things that fitness "amateurs" do not understand or implement as well as fitness professionals, in a "Pros vs Joes" style episode.