What does real recovery actually look like, and can going too hard sometimes make things worse?

Soft tissue therapist Robert Torres joins the 3Gs to share nearly 20 years of experience in sports massage, including work with USC Athletics, the Rams, LAFC, UCLA, and other high-level athletes.

One of Robert's biggest points is that recovery isn't about simply applying more pressure or pushing through more pain. The right treatment depends on what the athlete has already done, what they need to do next, and how their body is responding. Sometimes a lighter approach can actually be more useful than an aggressive deep-tissue session.

The conversation also gets into injuries, soreness, sports massage, recovery tools, massage guns, cupping, scraping, and how to tell when pain is something you should pay attention to instead of just trying to muscle through it. Robert's message keeps coming back to something simple: consistency matters more than chasing a quick fix.

Whether you're an athlete, lifter, coach, or just someone dealing with everyday aches and pains, there's a lot here about taking better care of your body and making recovery part of the plan instead of an afterthought.

What's your go-to recovery method? Let us know what you think in the comments!

New episodes every Sunday!

WHERE TO FIND ROBERT: Instagram: instagram.com/elite_therapy Website: elitetherapy.co

Find the video version on YouTube: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

Can marijuana fit into a healthy, active lifestyle, or does getting high ultimately work against your fitness goals?

This week, the 3Gs tackle weed and fitness from three very different perspectives. Kael shares his firsthand experience training after smoking and why he felt it could improve his focus and mind-muscle connection, while Michael is considerably less convinced.

For Michael, weed means munchies, cookies, chips, soda, the couch, and absolutely no interest in hearing otherwise. Kael argues that it isn't that simple, especially for people whose normal lifestyle already revolves around training, nutrition, and staying active.

From appetite and bodybuilding to focus, workout performance, dependence, and the environment you surround yourself with, the real question becomes whether marijuana itself determines the outcome or whether the person using it matters more.

Can weed help your fitness? Can it hurt it? Or is the answer completely different from one person to the next? Let us know what you think in the comments!

New episodes every Sunday!

Find the video version on YouTube: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

Coach Jack Noel returns to the 3Gs Fitness Podcast to talk about what actually separates a good coach from a great one.

Now working as a strength and conditioning coach at Long Beach State, Jack shares lessons from his time with the U.S. national team and explains how those experiences shaped the way he thinks about coaching, programming, and athlete development.

A big focus of the episode is the importance of context. Not every athlete needs the same program, not every training method works in every environment, and years of experience don't necessarily mean much if a coach stops learning and adapting.

Jack also talks about deliberate practice, avoiding cookie-cutter training, communicating with other coaches, handling plateaus, and building principles you can rely on instead of constantly chasing the latest fitness trend.

Whether you're a coach, trainer, athlete, or just someone trying to get better in the gym, there's a lot here about learning, adapting, and becoming more intentional with the way you train and coach.

What do you think separates a good coach from a great one? Let us know in the comments.

New episodes every Sunday!

Find the video version on YouTube: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

The WNBA is at the center of a much bigger conversation about transgender athletes, competitive fairness, and where women's sports should draw the line. In this episode, the 3Gs discuss the debate surrounding transgender participation in women's basketball and the questions it raises about physical advantages, inclusion, player safety, and competitive balance. The coaches also react to recent controversy surrounding WNBA eligibility discussions, debate whether current rules need to be clearer, and consider possible alternatives for athletes who may not fit neatly into existing divisions. There are strong opinions on all sides of this conversation, so we want to hear yours. Where do you think the line should be drawn between inclusion and fairness in women's sports? Let us know what you think in the comments. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

The whiteboards are back, and this time the 3Gs are getting put on the spot. In this episode, Coach Cisco, Coach Michael, and Coach Kael have to write down their answers before revealing them to the group. They cover the gym exercises they can't live without, the ones they could easily skip, their go-to cardio, favorite supplements, and some very specific gym pet peeves. Then things get a little more personal as the coaches answer what they might be doing if the gym had never become part of their lives, both for fitness and as a career. Some answers line up. Others are completely unexpected. What would your answers be? Let us know in the comments. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

Want to look like Thor, Creed, Wonder Woman, or your favorite celebrity? The physique might be impressive, but the work behind it is what most people never see. In this episode, the 3Gs put Coach Michael and Coach Kael to the test by comparing the reported diets and training routines behind celebrity physiques like Chris Hemsworth, Michael B. Jordan, Gal Gadot, and Teyana Taylor. From thousands of calories and hundreds of grams of protein to training five or six days a week, the coaches break down just how much consistency can go into building these kinds of physiques. They also compare different goals, from Chris Hemsworth's bigger, bulkier look to Michael B. Jordan's leaner boxing physique, and discuss how training and nutrition change depending on the body you're trying to build. The bigger takeaway? Wanting someone else's physique is easy. Following the training, nutrition, and discipline required to pursue it is a completely different story. Which celebrity physique would you want to build toward? Let us know in the comments. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

With more fitness advice available than ever, why are obesity rates still so high? Coach Michael starts the conversation with a statistic that sends the entire room into a fact-checking spiral as the coaches try to sort out America's obesity ranking versus its overall health ranking. But the confusion leads to a much bigger question: if most people already know they should eat better and move more, why is following through still so difficult? The coaches get into fast food, processed meals, busy families, stress eating, information overload, and "paralysis by analysis." They also discuss how parents shape their children's habits, why knowing what to do is not the same as doing it, and how coaching and accountability can help people finally make lasting changes. Is the real problem a lack of information, or have convenience, stress, and too many choices made healthy living harder than ever? Let us know what you think in the comments. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

What do you know now that you wish you understood when you first started lifting?

This week, Coach Cisco, Coach Michael, and Coach Kael look back at the mistakes, skipped habits, and hard-earned lessons that shaped their fitness journeys. They talk about neglecting leg day, avoiding stretching and mobility work, rushing warmups, prioritizing cardio over strength training, and underestimating the importance of sleep and recovery.

The coaches also share the injuries and setbacks that forced them to change how they train, including shoulder problems, a torn meniscus, and months spent away from the gym. Whether you are a new lifter or have been training for decades, these are lessons worth learning before your body teaches them to you the hard way.

New episodes every Sunday!

Find the video version on YouTube: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

How do prisoners build so much muscle with basic food, limited equipment, and no fancy workout programs?

In this episode, the coaches break down the simple habits behind the prison-built physique: high-volume calisthenics, consistent training, carb-heavy meals, structure, and very few distractions. Coach Michael also shares stories from the old-school backyard gym where he began lifting as a teenager and learned from former inmates with more than 20-inch arms.

The biggest lesson is not that you need prison food or a prison workout. It is that fitness does not need to be perfectly optimized. Master the fundamentals, work hard, and stay consistent.

And no, this is not advice to go to prison.

New episodes every Sunday!

Find the video version on YouTube: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, fiber, constipation, digestion, and the bathroom habits nobody likes talking about are all on the table.

Soluble vs. insoluble fiber, common high-fiber foods, daily intake goals, and the connection between diet and regular bowel movements all come into the conversation. Coach Michael also gets honest about his own experience with constipation, straining, hemorrhoids, and how adding more fruits, vegetables, and fiber helped turn things around.

From lentils, oats, beans, whole grains, nuts, and seeds to fiber supplements like Metamucil, this episode breaks down practical ways to keep your digestive system moving and avoid learning the hard way.

New episodes every Sunday!

You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast

CONNECT WITH US ON INSTAGRAM: @the3gsfitness