Do you feel like you're putting in the time and effort in the gym and still not seeing the results you want? We've been there when we first started and it can be incredibly frustrating! Today's episode is all about strength training, ideal exercise selection and volume, and everything else that makes a great strength training plan! Our hope is to set you up for success and fill in some holes you might be missing!

Time Stamps:

(0:00) Mathew McConaughey Intro

(1:20) Struggles with Training

(5:00) Where are the Bicep Curls??

(9:30) The Ideal Exercise Selection and Volume

(12:50) RPE and RIR

(18:50) Pushing Yourself Carries Over

(19:34) Rest

(20:30) Ideal Rest Periods

(29:00) Please Subscribe, Rate, and Review

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@miratuzlak

@jenrudyfitness

Feel like you put a bunch of sweat and effort in at the gym but not seeing the results you want? We want to share how to lift and look like you lift! We'll explain the difference between the noobie lifter vs a more intermediate lifter, the art of gaintaining, and, unless you're a grandma, why you probably need to increase your protein!

Time Stamps:

(0:00) Looking Like You Lift

(1:50) Recent Client Talk and Example

(3:50) Fat and Muscle are Two Different Tissues

(7:50) Noobie Lifter vs A Year Plus Lifter

(11:50) The Art of Gaintaining

(19:15) Old Lady Protein Goals

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@miratuzlak

@jenrudyfitness

Here's something you probably didn't know about either of us: we weren't the biggest fans of coaching at one time. We think it's hilarious given what we do for a living now that we used to think this way but, after our initial skepticism, we are fans for life of coaching. We'll tell you our stories and experiences, when we think you should hire a coach, and what to look for in a coach.

Time Stamps:

(0:00) What's Up Dog?

(0:25) Why Should You Get a Coach

(4:02) Recent Client Example

(5:30) Mira's First Coaching Experience

(10:35) Jen's Coaching Experience

(15:22) Wanting vs Needing

(22:18) Check In's Can Feel Like a Personal Attack

(30:52) Mira's Coaching Checklist

(36:48) Summarizing Everything

(38:08) Please Subscribe and Rate/Review

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@miratuzlak

@jenrudyfitness

Whether you want to be more consistent with your fitness, have a better life, or improve your interpretative dance skills, you'll need to build solid habits that will aid you in this journey. We want to give you 4 specific habits that have helped us in our lives and that have helped our clients as well!

Time Stamps:

(0:00) Interpretative Dance Skills

(1:55) Habits in Fitness and Life

(3:50) Talking Shit to Your Vegetables

(4:05) Habit 1: Water Before Coffee

(9:33) Habit 2: Breakfast Every Damn Day

(16:15) The Fad of Intermediate Fasting

(24:30) Habit 3: Eating Nourishing Foods

(30:25) Writing Out Fear Foods

(32:54) Habit 4: 10 Minutes of… Something

(39:38) Our Free Facebook Group

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@miratuzlak

@jenrudyfitness

Yes you read that title right: it's time to make that barbell your bitch! Today's episode is all about training cues we teach our clients and these aren't the boring ass ones you are typically used to hearing. For example, one is about getting "that extra inch" ;) if you know what we mean. Listen in and improve your form starting today!

Time Stamps:

(0:00) Training Cues

(3:59) Breaking the Bar

(6:55) Zipping Your Torso Shut

(11:05) Making the Barbell Your Bitch/Assertive Your Dominance

(14:00) Hinge Mechanics

(17:05) Hip Thrust Tips

(18:45) Getting that Extra Inch

(19:50) Better Squats

(24:35) Free Lifting Guide

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@miratuzlak

@jenrudyfitness

You know that bitch voice inside your head? The inner bullshit self-talk of doom (as Mira put it in one of the outtakes LOL)? There's a way to manage and quiet that voice and we're here to tell you how! We'll talk about our own experience with shutting down the bitch self and we'll also talk about the wonderful land of the middle ground where extremes don't exist and you can live your life from neutral or even a positive perspective!

Time Stamps:

(0:08) Mental Masturbation

(0:59) The Inner Critic

(3:12) Jen's Inner Critic

(6:20) Random Facebook Article on Toxic Relationships

(11:12) Group Coaching Calls and Labels

(14:48) Blaming Ourselves and Cycle Health

(16:53) Being Your Own Detective

(19:39) Windows of Extremes

(23:35) Embracing the Middle Ground

(26:34) Going from Negative to Neutral and/or Positive

(32:02) You Have a Choice

(34:00) Feel Free to DM Us!

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Buckle up because you're in for a ride down memory lane today as we talk about one of our absolute favorite subjects: travel! While we've learned so much about ourselves from our fitness journey, we've learned just as much from traveling and the unpredictability and necessary adaptability that comes with traveling. Let us know if you enjoyed this style of episode and we'll be sure to share more stories in future episodes!

Time Stamps:

(1:30) Mira's Narcissism

(3:50) Understanding Your Potential

(5:18) Mexico Trip and Volcano Climb

(12:50) Shifting Perspective on Fitness

(13:44) Jen's Travel Experience in Costa Rica

(20:37) Mira's Second Spear Fishing Trip

(34:20) Travel Questions? Message Us!

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@miratuzlak

@jenrudyfitness

If you are waiting around to be confident and happy with your life, you might be waiting around awhile. You don't need a man or any external validation to build and increase your confidence and today's episode is all about what confidence really is. We'll explain our perspectives, give you examples from our lives, and why we value doing cool shit over that damn scale.

Time Stamps:

(0:12) The Magic Pill!

(2:02) Waiting for a Man to be Happy Equivalent

(5:35) A Recent Client Conversation

(9:15) What Confidence Really Is

(13:45) How Jen Built Confidence

(20:40) Doing Cool Shit Over The Scale

(25:37) Client Realization

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@miratuzlak

@jenrudyfitness

Tracking macros saved both of us when it comes to health and it's been getting a lot of hate recently for being too restrictive so today, we want to share why macro tracking is important early on in your fitness journey, why it doesn't take as much time as you think, and why you SHOULDN'T track macros forever.

Time Stamps:

(0:00) All Things Macros

(3:20) What is a Macronutrient?

(7:05) Who Should Track Their Macros?

(11:20) Our Stories and Macro Hate

(24:00) Macro Tracking and Time

(28:24) Establishing a Baseline

(30:30) Mindset Reminders

(34:30) Free Macro Guide

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@miratuzlak

@jenrudyfitness

We are talking Jen's story today and not only her crazy fitness journey but what she's gone through since adolescence. As Jen developed early, she was picked on and bullied to the point she had to get out of that situation. She inevitably moved out at 16, was involved in an abusive relationship, and got out of that as well. If you are currently going through something like this or similar, just know you are not alone and can handle anything life throws at you.

Time Stamps:

(0:12) Jen's Crazy Fitness Story

(1:06) Trigger Warning

(3:55) Developing Early

(8:50) Living On My Own at 16

(12:18) The Abusive Relationship

(15:30) The Freshman 15

(18:40) First Fitness Competition

(36:28) Struggles Leading to Growth

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Learn More about Beyond Body Coaching!

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Follow Us on Instagram:

@miratuzlak

@jenrudyfitness