In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel dive into one of the most common obstacles their clients face: staying on track with nutrition while traveling. Whether you're a busy mom on a family road trip, a working professional heading to a conference, or simply taking a much-needed vacation, this episode is packed with real-life strategies for keeping your health and fitness goals intact while on the go.

With a strong focus on practical nutrition tips, this episode walks through the challenges of navigating travel without derailing your progress something that busy families struggle with.

You’ll get smart, realistic ideas for shelf-stable and fridge-friendly food options, microwave-friendly meals, and fast-food orders that support fat loss, muscle gain, and body confidence. From protein-packed snack ideas to travel meal hacks, these tips are perfect for women who are nutrition-aware and committed to long-term change, and not just quick fixes.

This episode will help guide you to keep up the momentum to reach your nutrition goals, even during life's busiest times. This episode is packed with practical tools and encouragement to do just that.

Episode Breakdown:

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) tackle a topic that hits close to home for many women working on their health and fitness: how to deal with food pressure in social situations.

If you are trying to navigate fat loss journey, or just trying to eat more intentionally, this episode will feel especially relevant.

This episode explores everything from family dynamics around food to tips for surviving social gatherings without caving into pressure. You’ll hear real-life strategies for handling pushy relatives, dodging the guilt trip, and keeping your nutritional boundaries strong while still enjoying life. Todays episode will help you to stay aligned with your nutrition goals without the guilt or isolation.

Even if you are new to your health journey or simply trying to stay consistent while navigating family, work, and food-focused events, this episode will empower you to feel confident in your choices, without sacrificing relationships with others.

Today's most memorable quote "Do I believe they only like me because I eat their food?"

What You’ll Learn in This Episode:

00:00 Introduction and Hosts’ Banter
01:12 Struggles with Food and Social Situations
02:30 Navigating Family Dynamics Around Food
04:09 How to Stay True to Your Goals at Social Events
07:54 Tips and Strategies for Managing Food Pressure
18:38 Creative Ways to Handle Leftovers Without Guilt
19:58 How to Feel in Control Without Feeling Awkward
21:06 Overcoming the Fear of Judgment
22:30 Conversation Starters and Boundary-Setting Tips
24:49 Building Self-Compassion and Confidence in Social Settings
32:20 Why Community Support Makes All the Difference
35:13 Final Thoughts and Encouragement to Trust Yourself

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goals

The most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workout

The juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) dive into a mid-year reflection to help you reset your goals especially if you're a busy woman juggling work, relationships, and your wellness journey.

If you are focused hitting your fitness and nutrition goals this episode is for you. Whether you’re crushing your goals or feeling off track, this episode reminds you that progress is still possible and it starts with reflection. They explore how to adjust your nutrition habits, make routines sustainable, and realign with your identity even when life feels hectic.

What You’ll Learn in This Episode:

00:00 Introduction and Hosts’ Greetings
00:22 Weather and Travel Updates from Hawaii to the Prairies
01:40 Comfort TV Shows and Working From Home Vibes
04:36 Mid-Year Check-In: Revisiting January Goals
08:44 Why It’s Okay to Adjust Your Goals
15:48 Identifying What’s Not Working in Your Routine
16:28 How Weekend Habits Might Be Undermining Your Week
18:03 “Who Do You Need to Be?”—A Deeper Look at Identity
19:50 Personal Health Discoveries and Diet Shifts
24:30 Routines, Perfectionism, and Why Consistency Wins
26:42 The Power of “Fake It Till You Make It”
27:41 Reflection, Resets, and What Comes Next
31:38 Final Thoughts and Encouragement to Keep Going

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goals

The most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workout

The juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) return with another fun and informative Q&A session, answering listener-submitted questions around fitness, nutrition, mindset, and even their favourite foods.

Today's questions range from how to grow your glutes effectively, to whether alcohol really derails fitness progress, and a discussion around motivation. You’ll also hear their thoughts on genetic limitations in strength training, why core training is more than just ab circuits, and how to gamify your workouts to make fitness fun again.

Plus, in true Strong, Well-Fed, and Outspoken fashion, there’s a light-hearted debate about giving up cheese vs. sushi, and a few unexpected laughs.

Whether you’re just starting out or are deep in your fitness journey, this episode delivers real advice, relatable stories, and some much-needed humour.

What You’ll Learn in This Episode:

00:00 Welcome and Celebrating 20 Episodes
01:16 Q&A Introduction
02:58 Best Strategies for Glute Growth
08:31 Genetics vs. Hard Work in Muscle Development
13:51 Alcohol’s Real Impact on Fitness and Recovery
21:57 What to Do When You’ve Lost Gym Motivation
23:38 The Middle Ground Approach to Workouts
24:54 How to Gamify Your Fitness Routine
26:53 Fun Question: Would You Give Up Cheese or Sushi?
32:38 Core Training Tips (Beyond Just Crunches)
36:54 More Funny Name Stories
38:28 Final Thoughts and Community Appreciation

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goals

The most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workout

The juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) discuss many of the current trending fitness, and nutrition myths. We learn what we're NOT Falling for as Fitness Coaches. Todays episode will help you understand many misconceptions that can be found in todays media.

They take a deep dive into what actually matters in fitness. Understanding exercise context, respecting individual training needs, and learning why not all calories are created equal. This episode is a must-listen for anyone who’s ever felt overwhelmed by conflicting advice on Instagram, TikTok or many "influencers"

Todays topics include:

• Why "staying in your lane" as a coach builds trust and effectiveness

• The value of exercise variety (but not for the reason you think)

• How to think about rest times, rep ranges, and programming progression

• Why food quality matters, even when calories are being tracked

• How tracking devices can mislead more than they help (yes, your workout still counts if its not tracked!)

Whether you're a beginner, advanced trainee, or a fellow coach, this episode empowers you to train smarter, eat better, and critically evaluate fitness advice online.

What You’ll Learn in This Episode:

00:00 Introduction and Hosts' Banter
00:31 Trending Fitness Myths
01:18 Coaches' Perspectives on Fitness Trends
02:37 Staying in Your Lane as a Coach
04:17 Importance of Specialization and Referrals
07:38 Programming Insights: Compound Exercises
14:10 Rep Ranges and Rest Times
19:37 Understanding Rest Times in Workouts
20:51 The Role of Tracking Devices in Fitness
21:33 The Impact of Social Media on Workout Perception
23:28 The Importance of Exercise Variety
30:28 Nutritional Insights: Calories and Food Quality
36:42 Final Thoughts and Encouragement

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goals

The most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workout

The juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) return with a casual and candid Q&A session, answering real questions from their community and sharing a behind-the-scenes look at their coaching perspectives and personal quirks. If you want to be featured on a future Q & A episode, please comment below.

In this 3rd Q & A episode, Rusty & Alana cover topics from low-carb diets,  reverse dieting to the best deadlift variations for low back pain, and the truth about training while sick. This episode is packed with practical fitness advice, nutrition tips, and lots of laughs. They also tackle HIIT workouts for perimenopausal women, offer insight into core bracing during strength training, and open up about setting healthy boundaries for new personal training coaches.

Whether you're a client, coach, or fitness-curious listener, this episode brings real talk, real answers, and real fun.

What You’ll Learn in This Episode:

00:00 Introduction and Hosts' Banter
00:21 Funny Name Stories
04:03 Q&A Session Begins
04:49 Low Carb Diet Discussion
08:43 Restaurant Preferences and Food Talk
15:17 Setting Boundaries as a New Coach
21:11 What is Reverse Dieting and When to Use It
22:55 Why You Might Gain Weight at the Start of a Recovery Diet
23:28 Can You Reverse Diet During Pregnancy?
23:49 Mindset Shifts Required for Reverse Dieting
24:37 Core Bracing and Post-Workout Soreness
25:54 How to Properly Engage Your Core During Lifts
28:03 Fun Question: What Drink Would You Dispense from Your Fingers?
32:53 Best Deadlift Variations for Lower Back Pain
35:53 Should You Train When You're Sick? (And When Not To)
38:50 HIIT Workouts for Perimenopausal Women: What You Need to Know
44:00 Final Thoughts, Community Thanks, and Social Media Plugs

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goals

The most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workout

The juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) continue their Shift Work Series, diving into how night shift workers and those with irregular schedules can maintain a consistent and effective training routine.

Building on Part One (focused on nutrition and sleep for shift workers), this conversation highlights practical ways to adjust your workouts, manage stress, and prioritize recovery when your routine doesn’t fit the typical 9-to-5 mold. From navigating periodization to determining the best time to train around your shifts.

They also discuss the impact of shift work on mental health, digestion, and cardiovascular health, sharing how to listen to your body and track key health markers like blood pressure, skin health, and signs of burnout or overtraining.

If you're a nurse, first responder, hospital worker, or any nightwalker, you know the balancing act trying to stay active, and awake and alert during your job. This episode will help any shirt worker stay strong, healthy, and resilient, and prevent burning out.

What You’ll Learn in This Episode:

00:00 Introduction and Welcome
00:30 Recap of Part One: Nutrition for Shift Workers
01:40 Cringey Fitness Terms and Misconceptions Debunked
06:51 Stress, Recovery, and Maintaining Homeostasis
09:11 The Power of Consistency and Small Wins
13:57 Periodization Strategies for Shift Workers
20:21 Best Times to Train During Night Shifts
24:24 Why Low-Intensity Steady-State (LISS) Cardio Matters
25:20 What Exactly Is LISS Cardio?
26:26 How to Calculate Your Ideal Heart Rate for Cardio
27:21 Incorporating Cardio Without Overtraining
28:35 Balancing Fitness Goals with Shift Work Realities
31:11 How to Design a Flexible 3-Day Workout Split
39:20 Monitoring Health and Progress Holistically
39:50 Recognizing Signs of Physical and Mental Stress
42:13 The Gut-Skin Connection: Digestion and Skin Health
46:09 Cardiovascular Health: Tracking Blood Pressure
48:47 Substance Use, Sleep Aids, and Lifestyle Awareness
49:55 Final Thoughts and Support Resources

Links Mentioned:

Episode 18: Shift Work Part 1: How to setup your diet for Night Shift

Episode 17: Are Full Body Workouts the most underrated workout split?

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goals

The most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workout

The juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) explore how to maintain your health, fitness, and energy while working night shifts. Whether you're a shift worker, a first responder, or just adjusting to an unconventional schedule, this episode offers practical strategies to help you thrive.

They dive into the effects of circadian rhythm disruption, how sleep quality and meal timing can impact metabolism and mood, and what night shift workers can do to support their physical and mental health. You'll hear their personal experiences with shift work, as well as evidence-backed tips to improve your sleep hygiene, manage nutrition during odd hours, and boost energy without burnout.

Topics include when to eat (and when to avoid food), how to reduce blue light exposure, why breathwork matters, and how to optimize your bedroom for deep, restorative sleep. They also discuss common myths about working overnight and how to create a sustainable routine that supports both performance and recovery.

If you're struggling with fatigue, poor digestion, or inconsistent training while working night shifts, this episode is packed with the tools you need to take back control of your routine.

Key Takeaways for Night Shift Workers:

• Avoid large meals between 12 AM and 6 AM

• Limit caffeine intake to the first half of your shift

What You’ll Learn in This Episode:

00:00 Introduction and Episode Overview
00:23 Meet Your Hosts + Their Night Shift Backgrounds
00:35 Challenges of Working Night Shifts
03:20 Understanding the Role of Circadian Rhythms
04:10 How Sleep and Nutrition Affect Night Shift Workers
07:37 Metabolism, Hormones, and the Night Shift
20:49 Practical Tips for Better Sleep on Night Shifts
30:07 Establishing a Consistent Sleep Routine
30:40 The Importance of a Sleep Mask
32:10 Managing Blue Light Exposure Before Bed
33:23 Breathwork for Stress and Sleep
35:00 Creating a Sleep-Friendly Bedroom Environment
38:40 Nutrition Strategies for Night Shift Workers
43:59 Caffeine, Digestion, and Meal Timing
48:52 How to Balance Meals and Sleep Effectively
57:24 Final Thoughts and Next Steps

Link for Sleep Mask Here: Manta Sleep

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goals

The most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workout

The juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel explore why full-body workouts might be the most underrated yet effective training split for anyone reaching for a fitness goal.

Rusty and Alana cut through the noise of cookie-cutter programs and discuss what really works for building strength, maintaining consistency, and supporting overall wellness. They highlight how full-body workouts can help you train smarter, not harder. Full body workouts may seem difficult to fit into your program, however with a well throughout plan, they are extremely effectively.

You’ll learn how to build a balanced full-body workout plan that hits all the major movement patterns, incorporates compound lifts, and includes accessory and isolation work tailored to your goals. Plus, they share their own strategies for programming frequency, navigating push/pull splits, and choosing the right exercises for your energy, lifestyle, and preferences.

This episode is for anyone who wants the approach of using Full Body Workouts as their go to workout split.

Episode Breakdown:

00:00 Welcome and New Year’s Series Introduction
00:59 Reflecting on Past New Year’s Programs
02:28 Supporting a Partner’s Fitness Journey
02:47 Challenges with Templated Plans
05:51 Starting the New Year with Training Focus
08:25 Benefits of Full-Body Workouts
10:36 Designing an Effective Full-Body Workout
29:35 Client Programming Essentials
30:25 Workout Frequency and Structure
31:13 Push, Pull, and Full-Body Workouts
34:24 Foundational Movement Patterns
42:04 Compound and Accessory Exercises
50:37 Isolation Exercises and Programming Tips
58:43 Engage with Us and Stay Connected

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goals

The most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workout

The juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana Nel) dive into a fun and informative Q&A session where they answer real questions from their community. Whether you're struggling to psych yourself up for a workout, confused about the difference between RDLs and Good Mornings, or looking for easy ways to add more fiber to your diet, this episode is packed with practical fitness and nutrition advice for anyone looking to crush their health goals.

They also talk about what it means if you're lifting the same weights without increasing, how to fix grip issues in deadlifts, and sprinkle in some fun personal stories including their first jobs and what beverage they would be if they were a drink!

If you're looking for fitness tips , workout motivation, and simple nutrition hacks, this episode is a must-listen.

Episode Breakdown:

00:00 Welcome to Strong, Well-Fed, and Outspoken
00:43 Travel Plans and Adventures
01:37 Meet Your Hosts
02:19 Q&A Introduction
03:56 How to Psych Yourself Up for a Workout
08:43 Exercise Techniques: RDL vs. Good Morning
13:03 Easy Ways to Boost Your Fiber Intake
19:02 First Job Experiences
21:43 Sleepwalking Newspaper Delivery
22:35 Nickelodeon Parade Job
24:42 Costume Work Challenges
26:28 Fitness Q&A: What Happens if You Lift the Same Weights?
31:22 Deadlift Grip Tips and Strength Advice
38:00 Fun Q&A: If We Were Beverages...
42:41 Closing Thoughts and Where to Connect

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.

⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goals

The most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workout

The juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout