Have you ever wondered what it means when a workout says to do 8-12 reps of an exercise?  If it says do 15-25 reps, how do you know how many exactly to do?

In today's episode I'm going to give you some tips on understanding how to make sure you're working out with proper intensity, and how to know how many reps you should be doing.

When it comes to exercises that give you a lot of bang for your buck and help you to become truly strong, there is one type of exercise that rises above most others.

In fact, this might be the most important exercise to do if you want to not only get stronger, but want to be able to use that strength in your hobbies, work, and adventures.

By understanding just 5 basic exercises you can build an infinite number of super effective workouts.

In this episode, I share these 5 exercises and some examples of their variations. I also give you a little tip on how to organize your exercises when making an effective, time efficient circuit workout.

One of the most profound experiences I recall from early in my fitness journey was the first time I squatted 200 pounds.

In this episode I share that story, and those lessons in the hopes that it helps you if you're starting your fitness journey.

The idea of meal prep on Sundays is so pervasive in fitness media that it's a cliche'.

But for many people, Sunday meal prep isn't the best way to approach their nutrition goals.

If you've been struggling with meal prep, I offer an alternative in this episode. Listen to the end for some nutrition info on a fun alternative to chicken to use for protein in your meal prep.

One of the worst things you can do to improve your flexibility and range of motion is assisted stretching.

Assisted stretching is passive stretching where another person helps push you deeper into the stretch. And this stretching is not only less effective than better forms of stretching, it's also dangerous.

In this episode I offer some suggestions for alternatives, and share an assisted stretching horror story from my wife's early days as a trainer.

A good coach can significantly increase your success with any goal. While it's tempting to try to coach yourself, the truth is you'll make better, and faster progress with a mentor.

In this episode I summarize 3 ways that having a good coach can help you with your fitness and exercise goals.

One of the main criticisms of a bodyweight exercise centric approach to working out is that you can't get as good of a workout as you can with weights or machines.

In this episode I discuss just how little equipment you can get away with having and still make good progress.

In this episode I'm chatting with my wife about something weird she ate recently in response to a question from one of her clients.

It's kinda gross, but don't worry, she doesn't get into too much detail in the podcast.

Give it a listen if you are curious about getting your protein from very environmentally friendly, but very unconventional sources.

I've been playing an idle game for a bit now, and it occurred to me that progress in the game is very similar to progress in our fitness routines.

Consistency, small improvements, and patience all come together to create big results.  That's what this podcast is all about.