Stronger Than Your Boyfriend

This week, we are re-releasing one of our most popular episodes of all time, Why Eating More Won't Make You Fat. 

Of course, calories in vs calories out matters. Mathematically, it’s the most important factor when it comes to losing weight (mass). But, it isn’t the whole story. Especially when the goal is actually fat loss, not weight loss.

Are you chronically under eating and unable to build important muscle in order to actually increase your metabolism and build?

Get out of the cycle of constant dieting and chronic cardio. 

In the episode, we talk about our experience with under eating, overexercising, stress, and fat loss. We touch on our mission to help people (especially women) fuel themselves appropriately so that they can get stronger, train smarter, and live longer, pain-free confident lives.

Grab our reverse dieting guide or our guide on Finding Your Maintenance Calories if you want to learn more about getting out of the cycle of dieting or chronic under eating.

Want More?

Join our Newsletter 

Online Nutrition Coaching 

Join our Facebook Group

1:1 Fitness Coaching 

Get 3 Weeks of Nutrition Support for Free

Free Knee Pain Training Guide

Get Hundreds of Movement Demos on Our Youtube Channel

Today, we talk about finding the right affordable fitness program. Sometimes the low upfront cost can be appealing, but a lot of these programs deliver poor results. We talk about what programs to avoid, the nuts and bolts that make good low-cost programs, and give our advice on how you can find a program that works!

In this episode, we discuss: 

• The Problem With Most “Affordable” Fitness Programs
• What Actually Makes a Fitness Program Effective
• Who is a Good Candidate for Online Fitness Programs vs Hiring a Coach
• Why a 4 Day Workout Split Is Enough for Most People
• How to Find an Affordable Fitness Program That Fits YOU
• When to Upgrade From Affordable to Personalized Coaching

Want to sign-up for a program that actually works? Try Build.

Build: The 4 Day Hypertrophy Program for $21/month

• Workouts programmed in the Truecoach app.
• 4 days/week, hypertrophy focused
• Demo videos included.
• Follow along and ask questions in the facebook group.
• Monthly programming at $21/month
• Cancel anytime

Have you ever bought a fitness program that promised to “transform” your body and help you lose weight quickly? Body recomposition takes a different approach. Instead of focusing on losing weight, it focuses on what that weight is made up of: building muscle while reducing body fat. In today’s episode, we break down body recomposition vs. weight loss and why understanding the difference can change how you approach training and nutrition.

In this episode, we discuss:

• Understanding Body Recomposition vs Weight Loss
• Why Most Programs Fail
• Common Mistakes in Weight Loss Programs
• How to Approach Body Recomposition Correctly
• Sustainable Change Over Quick Fixes

Resources:

- FREE GUIDE to Learn your Maintenance Calories and Dial Your Nutrition in!

- Reverse Dieting Guide

Want More?

Join our Newsletter 

Online Nutrition Coaching 

Join our Facebook Group

1:1 Fitness Coaching 

Get 3 Weeks of Nutrition Support for Free

Free Knee Pain Training Guide

Get Hundreds of Movement Demos on Our Youtube Channel

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!

Question 1: What should I do if my program calls for low reps / high weight for my deadlifts, but I’m coming off of a back injury?

Question 2: If I am not tracking macros and pretty much know I am not eating enough, is my heavy strength training I’m doing worthless?

Question 3: if I got bloodwork done and my cholesterol came back high, should I cut out red meat, high fat dairy, eggs, etc to get it lower?

Question 4: Why does my lower back get tight after back squats?

Question 5: Where should I put kettlebell swings into my program?

Today, we share the top 10 weight loss mistakes that are preventing you from losing weight. If you follow the guidance laid out in this episode, you'll learn the truth about “losing weight” and leave with THE tools to help guide your relationship with your body, fitness, and food far into the future. It’s time to start busting some of the myths that are keeping you stuck! 

In this episode, we discuss:  

• Why is Weight Loss So Hard? 
• The Most Common Weight Loss Mistakes
• How to Lose Weight the Right Way
• Redefining Success Beyond the Scale

Want More?

Join our Newsletter 

Online Nutrition Coaching 

Join our Facebook Group

1:1 Fitness Coaching 

Get 3 Weeks of Nutrition Support for Free

Free Knee Pain Training Guide

Get Hundreds of Movement Demos on Our Youtube Channel

Are you doing 1,000 crunches a day? This week, we go over how much you actually need to train the core. The answer is – not every day. We give our advice on what training your core should actually look like, give you a routine you can do today, and dispel some myths around corework magically shaving fat off your stomach. 

In this episode, we discuss: 

• Why Core Training Is Important
• Benefits of a Strong Core
• How Often You Should Train Your Core
• Do Daily Micro-Core Sessions Work?
• Core Training Mistakes to Avoid
• Core Training Routine for Beginners

Want More?

Join our Newsletter 

Online Nutrition Coaching 

Join our Facebook Group

1:1 Fitness Coaching 

Get 3 Weeks of Nutrition Support for Free

Free Knee Pain Training Guide

Get Hundreds of Movement Demos on Our Youtube Channel

Today, we talk about junk volume: what it is and why it actually matters. Junk volume is essentially training volume with little to no benefit. Typically this is after a muscle has had sufficient load and volume to reach a threshold where adaptation can occur but after this point, recovery is limited –or– junk volume can be associated with lower weights and higher reps. We talk about what junk volume looks like, the nuances to it, and what you can do to train smarter, not harder for optimal strength gains. 

In this episode, we discuss:

• What is Junk Volume?
• How Junk Volume Can Affect Muscle Growth
• Signs You're Training Too Much
• How to Optimize Your Training Volume
• Alternatives to Junk Volume

Want More?

Join our Newsletter 

Online Nutrition Coaching 

Join our Facebook Group

1:1 Fitness Coaching 

Get 3 Weeks of Nutrition Support for Free

Free Knee Pain Training Guide

Get Hundreds of Movement Demos on Our Youtube Channel

On today’s episode of the podcast we set the record straight on leg day. Lower body movements are more important than you think, and are debatably even more important than upper body workouts. Learn the science behind why leg day is never something to be missed, and what movements you can incorporate into your routine to maximize the benefits of lower body lifts. 

In this episode, we discuss: 

• Why Leg Day Matters More Than You Think
• The Benefits of Training Your Lower Body
• What Happens When You Skip Leg Day
• Leg Day Exercises for Growth
• How Often You Should Train Legs 

Want More?

Join our Newsletter 

Online Nutrition Coaching 

Join our Facebook Group

1:1 Fitness Coaching 

Get 3 Weeks of Nutrition Support for Free

Free Knee Pain Training Guide

Get Hundreds of Movement Demos on Our Youtube Channel

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!

Question 1: Why is it that I always feel “sore” (by sore I mostly mean just the normal fatigue after lifting) everywhere, but my back) My back seems to be the hardest to engage? 

Question 2: What is your current hyper fixation meal? 

Question 3: For a woman going through perimenopause, other than getting in enough protein and strength training, what's the best way to lose body fat and keep muscle.

Question 4: How do I know if I'm actually training hard enough for muscle growth? I leave the gym feeling like I worked hard, but I'm not sure I'm pushing enough to see results.

Question 5: Is collagen protein a good supplement to take to help me get enough protein throughout the day?

Want More?

Join our Newsletter 

Online Nutrition Coaching 

Join our Facebook Group

1:1 Fitness Coaching 

Get 3 Weeks of Nutrition Support for Free

Free Knee Pain Training Guide

Get Hundreds of Movement Demos on Our Youtube Channel

Today, we teach you exactly how to grow your glutes! building the glutes is probably one of the biggest trends in the fitness world. And, having a strong booty is actually one of the best ways to support your lower back. In this episode, we share what compound movements and accessory work you can fold into your training that will have your booty burning! Your butt might not actually burn, but it will get stronger. We also share the fine details of glute building that includes rep ranges, sets, rest periods, days per week you need to train, and more. Listen for the complete blueprint you need to create your own booty building program. 

In this episode, we discuss: 

• How To Grow Glutes
• Glute Workouts For Muscle Growth
• Recovery After A Glute Workout

Want More?

Join our Newsletter 

Online Nutrition Coaching 

Join our Facebook Group

1:1 Fitness Coaching 

Get 3 Weeks of Nutrition Support for Free

Free Knee Pain Training Guide

Get Hundreds of Movement Demos on Our Youtube Channel