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.

Coach Sean and Coach Phil discuss the nuances around eating carbohydrates.

Coach Sean ranks 5 things that are preventing you from burning body fat and seeing the fitness progress you want.

Sean, Phil and Blake talk about the current competition at Sota to see who can improve their InBody score the most during a 6-week period.

The SOTA coaches talk about how to make workouts enjoyable (or at least bearable) instead of grueling.

Coach Sean and Coach Phil give practical tips for how to still enjoy the weekends with friends and family without getting too off-track from your fitness goals.

If you’re using or considering using a GLP-1 medication for weight loss, there are several key things you need to consider in order to be as fit and healthy as possible while doing so. In this episode, we discuss…

• How to keep muscle and lose body fat
• Strength training considerations while on a GLP-1
• Protein, protein, and maybe more protein
• Different types of GLP-1s
• Dosing and even “micro dosing”
• Appetite and caloric fluctuations throughout the week
• Potential side effects

Coach Blake and Coach Sean talk about common movement pattern issues among adults, the key areas of pain associated with them, and how to fix them.

Some muscles are more important than others...

Some muscles should be prioritized more by women than men and vice-versa... Actually, maybe that's not true... Or maybe it is?

In this episode, Coach Phil and I rank the five most important muscle groups for women and men. Listen and find out if there's any difference between the two!