In this episode, Coach Sean and Coach Phil explore the ins and outs of protein sources, discussing how much protein you need, the best sources, and practical tips for incorporating more protein into your diet.

They debunk myths, share personal insights, and provide actionable advice for building a high-protein diet tailored to your goals.

Key Topics:

• Optimal protein intake (1 gram per pound of body weight)
• Best and worst sources of protein (animal vs plant-based)
• How to incorporate enough protein into meals
• Myths about protein and kidney health
• Practical tips for high-protein diets

Phil is joined by two physical therapists to help you navigate pain and empower your pelvic floor health. In this special seminar episode, you'll learn:

• The truth about normal “wear and tear” as we age
• When to push vs. pull back after an injury
• How too much rest leads to deconditioning
• Pelvic floor myths and how to empower your pelvic health (for both men & women)

If you’ve ever felt hesitant in the gym because something hurts or you have concerns around your pelvic floor, this episode gives you a clear framework to safely rebuild your strength, resilience, and confidence.Need help implementing these strategies? Drop us a line at ⁠www.sotafitness.com

Coach Sean and Coach Phil explain why you need to start NOW (late February) if you want to get the summer body you want, and give a detailed plan for how to burn body fat - and maybe even add a little muscle mass - in a healthy way over the next 3-4 months.

Would you get better results - more strength, more muscle gain, more body fat loss, and move better overall - if you trained just a little harder in the gym? Coach Sean and Coach Phil talk through the nuances of this question.

Coach Sean explains 5 common mistakes that most gym-goers (including Sota members) make, and it ends in an impromptu money back guarantee.

Coach Sean and Coach Phil discuss the "score" that is now featured on Sota's InBody scans, and how you can improve it...

-Build muscle mass and burn body fat

-Maintain strength for life

-Improve your energy

How much cardio is the right amount of cardio for your health and fitness goals? Does cardio help (or, ironically, HURT?) your ability to build muscle and burn body fat? Coach Sean and Coach Phil break it down for you in this episode.

Coach Sean and Coach Phil talk about 5 clients who are making excellent progress with their fitness, and explain how they are doing it.

Coach Sean and Coach Phil give you ways to make healthier food choices when you don't have much time, and they discuss the new food pyramid.

Coach Maddy is back on the podcast! In this episode, she tells Coach Sean about the 5 (or was it 6 or 7?) unexpected things that are harming most people's fitness progress. Even Coach Sean was surprised.