Stronger Than Your Boyfriend

This week’s episode is all about our 21-Day Stronger Than Your Boyfriend Challenge! Honestly, it’s the biggest thing we do all year, and this will be our 4th year running it. Out of all the 21-day fitness challenges we’ve seen, we truly believe the Stronger Than Your Boyfriend Challenge is the best out there.

That’s because it’s not about drastic change (no before and after photos required!), It's a habit challenge designed to help you build some truly phenomenal healthy habits into your life.

Here are the details:

• Perform at least 3 strength training workouts per week
• Drink at least half your bodyweight in ounces of water per day
• Walk at least 8,000 steps per day
• Eat a minimum of 100g of protein per day

You’ll also have incredible support in our Facebook group and a chance to win $250!

Think you’re up for the challenge? Applications for the Challenge open Friday, October 17th.

Today on the podcast, we discuss resting between sets — why it’s important and actually a critical piece of any strength training program. Simply put, your body isn’t going to build muscle or strength if you’re not resting between sets. The time you rest even dictates whether you’re improving hypertrophy or endurance. We break down the science behind why rest is essential and the common rest-period mistakes you’ll want to avoid.

In this episode, we discuss:

• Why Rest Periods Matter in Strength Training
• How Rest Affects Muscle Growth and Recovery
• The Science Behind Resting Between Sets
• Ideal Rest Times for Different Fitness Goals
• Common Mistakes People Make With Rest Periods
• Tips for Optimizing Your Rest Between Sets

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Today on the podcast we are talking about training with gymnastics rings. They are humbling to work with and are a great tool for bodyweigth strength training. We discuss how rings are versatile, effective, and how you can increase and decrease load on them easily. We share workouts you can do at home and how you can set them up. 

Our Ring Recommendations:

Wood Rings from Rogue Fitness

Steel Gym Rings

Non Slip Rings from Amazon

In this episode, we discuss:

• Are Workout Rings Effective? 
• How to Set Up Workout Rings at Home Affordably 
• The Best Workout Rings You Can Buy on a Budget
• Why Workout Rings Are Essential for Bodyweight Training
• Benefits of Using Workout Rings Over the Gym
• Calisthenics Exercises to Try With Workout Rings
• How to Stay Consistent With Your Home Ring Workouts

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Today, we’re here to preach some serious truth about protein powder and protein snacks. Protein powder and snacks are one of the most popular dietary supplements in the US, but, just because the label says it’s high in protein doesn’t mean it’s high in protein. If you’re getting your daily protein through out of the box processed foods, we hate to break it to you, but you’re doing it wrong. We’ll share why protein powders and snacks aren’t as healthy as you think, and how you can hit your protein goals without needing any of that stuff. 

In this episode, we discuss: 

• Are Protein Snacks More Hype Than Health?
• What’s Really in Protein Powders?
• What Does “High Protein” Really Mean?
• Smarter Choices for Protein Snacks & Powders

Sources:

Clean Label Project Protein Testing 2.0

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Today, we’re discussing AI and fitness. Does AI technology fit in the fitness world and how? We talk about how AI fits into training, the future of technology and fitness, the ethical implications, and why real human coaches aren’t going anywhere. 

In this episode, we discuss: 

• AI and Robots in Fitness
• The Ethics of Using AI For Fitness
• Why Human Trainers Still Matter in an AI-Driven Fitness World
• Accountability and Motivation Beyond Fitness Apps
• The Value of Real-Time Form Corrections and Feedback
• Combining AI & Fitness for Your Routine?
• The Future of AI in Fitness

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Today on the podcast, we talk about why strength training is essential for older adults. In general, there are a lot of myths around the accessibility of strength training that isn't true. Strength training is available to anyone at any age, and is more crucial than ever as we age. We dive into why you need to strength train if you’re an older adult, what your programming will look like, and give you resources and information on how to start. 

In this episode, we discuss: 

• Why Strength Training Matters for Older Adults
• Understanding Sarcopenia: Preventing Age-Related Muscle Loss
• Starting Strength Training For Older Adults
• Safe Considerations for Older Adults with Arthritis
• How to Build Strength Safely and Effectively
• Tips to Stay Consistent and Motivated
• Embracing Strength Training at Any Age

Resources:

Article: Healthy Strength Training in Older Adults

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On today’s episode of the podcast, we explore mental toughness, performance goals, and the sustainability of various fitness competitions. These might include triathlons, Hyrox, Spartan races, marathons, CrossFit comps, bodybuilding, and powerlifting. Many people in the competition mindset aren’t necessarily training for athletics—or even health—but focus instead on being competitive in a specific arena. Today, we dig into both the psychological and physical aspects of these competitions.

In today’s Episode, We discuss: 

• The Psychology Behind Competing
• Training Mentally vs. Physically
• Cross-Training and Multi-Sport Preparation
• How Many People Keep Going Long-Term?
• Setting Goals Beyond Aesthetics
• Mental Strength, Motivation, and Sustainable Competition

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Today’s podcast covers the basics of building a general strength training program. It’s impossible to teach you how to build your own program in 45 minutes. However, through using the past podcast episodes and blog resources we reference today, and by asking questions in our Facebook group, you’ll be able to create something for yourself. 

We’ll walk you through the 6 steps to consider when building your strength training routine, along with the resources you need to make it happen. These steps are:

1. Define your goals
2. Define your frequency
3. Understand your options and build your split
4. Determine how you’ll track progress
5. Ensure you’re training with the right intensity and recovery
6. Make sure you’re progressing

Sources:

Progressive Overload, Periodization, & Programming

3 types of Periodization

How to Start Strength Training

How to Measure Progress without Using a Scale 

From Punishment to Empowerment: Healing Your Relationship with Movement

How to Break Through Strength Plateaus

How to Build Series: Arms

How to Build Series: Hamstrings 

How to Build Series: Quads

How to Build Series: Chest

How to Build Series: Back

How to Build Series: Shoulders 

How to Build Series: Glutes 

Blog: 8 Foundational Movement Patters to Include in Your Training

Blog: What is Skill Related Fitness?

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On today’s episode of the podcast, we revisit training around your menstrual cycle. Just because your hormones fluctuate does not mean your training needs to change. You might experience days when you feel like crap before or during your period and you might need to change intensity or maybe skip the gym, but your general programing should remain the same. In this episode, we talk about the myths behind period training programs, seeking help and answers if you have harder periods, training with anemia, and why listening to your body is important. 

In this episode we discuss:

• The myths behind “period training programs”
• Listening to your body vs. rigid hormone charts
• How to adjust training without losing progress
• What research really says about strength across phases
• Why skipping workouts for half your cycle is harmful
• Anemia, iron levels, and their impact on training

Resources: 

• Podcast episode 20: Training Around Your Menstrual Cycle
• Podcast episode 234: Listening to Your Body

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We have a special guest on the podcast today: Erin Moynihan. Erin has been one of our clients for the past five years, and she’s an absolute badass— a retired CrossFitter, lifelong athlete, and Brazilian Jiu-Jitsu practitioner who will soon earn her CPT. As BP Fitness’s biggest supporter and a future coach, she’s passionate about helping others get stronger, move better, and live healthier. Outside the gym, she’s a devoted dog lover and an advocate for an active, balanced life.

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