Your goals are a reflection of the effort you put into your health and fitness. Often times, misplaced goals lead to failed transformations that end people back where they started. Unhappy, miserable, even depressed about their physique and their lost ways.

Proper goal setting needs to be predicated on planning based on three focal points. This protocol organizes and categorizes your capacity based on your time available, as well as your history and exposure to fitness. The only way to determine your proper repetitions for your workouts is to determine your goals, breakdown what is available in terms of executing those goals, and then go after it!

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.

I give tons of advice on this channel. Seriously. All my knowledge sliced up and packaged in different ways with similar themes running throughout. You know my language, you know my ideas, you know my passion. But theres a lot of f*cking episodes!! It's hard to catch every single one, I get it. Some of you may be just joining the Daily Swole and haven't had the chance to check them all out. It's possible that you missed this important fact. I HAVE THE ANSWER FOR YOU. The thing that will improve your strength, flexibility, mind control, anxiety, recovery, endurance, ALL OF IT. If you are new, you may not know this, and even if you are a veteran of Swolenormous and the Daily Swole, you may have forgotten or not taken this piece of advice seriously yet. NOW YOU WILL.

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.

Nutrition is not important. It doesn't matter for you. ESPECIALLY if you are someone that struggles to get into a routine. If you have a hard time getting going and sticking to your program, THIS IS FOR YOU. The focus at the beginning of your journey needs to be with the mindset of LIFE. Not a lifestyle, not a sprint, not a marathon, LIFE. Everything has to work together and nutrition is actually unimportant at the start of this journey. When you finish this episode, you'll understand.

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.

There is one thing that can help you do both - build muscle AND shred fat. It is something you are familiar with and likely already do since you listen to this channel. The most important thing that EVERYONE, both men, and women need to focus on in order to get the physique you want, health benefits, and functionality. There is no substitute for this episode. This is the KING and you NEED to listen to it all the way through so you understand completely. You HAVE to understand in order to apply information. Enjoy.

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.

Daily effort with no results is commonplace in gyms around the world. NO ONE sees change immediately. There is NO instant gratification. There is only the daily grind and the full-out effort that if done consistently will yield long term results.

Here are the concepts behind dedication and the discipline to push hard and have 'aggressive patience' to achieve your goal. Without it, your half-assed effort will lead to absolute garbage results.

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.

The holidays are coming! Are you prepared?? There will be food everywhere, cookies, cakes, parties with open bars, EVERYTHING. All the temptations and none of the goals that you set for yourself this entire year. NONE of your goals are at the end of this rainbow.

The only thing ahead of you is defeat and misery. Why even go through with it? You know what you will feel like at the end of the month and you're going to have to crawl your way back to break even at the gym while fighting off the new years 'resolutioners'.

Don't fall for that crap. You don't have to roll over and give up just because companies are telling you to be jolly and merry and eat their pies. If you have goals that actually MEAN SOMETHING to you, then do something about it.

That is why I have my Swolenormous PREMIUM group on Facebook. It is a private, EXCLUSIVE membership-only group that holds regular accountability meetings, private videos and livestreaming, program design, nutrition breakdowns, and the community that it takes to stay on track.

You might not have the family support, or likeminded friends around you. Everyone has their own uphill battle to fight, but you are not alone. Visit www.swolenormous.com to sign up for Swolenormous PREMIUM and take charge of your holidays and don't fall off the wagon!

Enjoy this episode, there are some absolute GEMS in here to help you!

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.

Carbs are absolutely essential. Often they are avoided to aid weightloss, but that is simply because of mis-information surrounding what carbohydrates ACTUALLY are.

Glucose is absorbed through the small intestines from food digestion and carried to the muscles and liver to replenish glycogen stores to support intense activity. If you are planning on weight training, sprints, any type of intense physical output, carbohydrates are what you body will look to use for that activity.

Failing to provide such nutrients will make you less efficient and devoid of the proper fuel to act with high force output. Explosive movements in sports, heavy resistance training (moderate as well) will demand that glucose be present in large quantities to allow for the fueling of the muscles and body functions. During such intense activities, the majority of the systemic blood concentration is in the active muscle tissue, leaving little for the brain and organs. This is a reason why light-headedness and dizziness can result from low carb or fasted training under intense loads.

Check out this episode for all those details on how you can consume carbs if you are restricting that macronutrient as well as the best times to eat!

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.

You have been there at the gym and seen the same people you have seen every day and NEVER change! These people are at every gym across the country and it pains my heart to watch people waste their time month after month and year after year.

Just because you walk through the door does not give you the right to have results. It takes all the hard work in the world once you walk into the gym to get even an ounce of progress. This does not mean it is impossible! Quite the opposite. Most of you self-doubt enough to allow those excuses become your reality. Here I cover the main reasons why people tend to repeatedly fall short of seeing progress in their routine.

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.

Bulletproof coffee has been popularized over the past few years and I have loved it as a part of my routine. The high fat nature of the coffee is satisfying and providing of energy that lasts longer than your average cup of joe.

In this episode, I break down the reasons why I love bulletproof coffee and the health benefits from the components of mct oil and grassfed butter. There was a demonizing of fat over the past few decades that is now debunked! Mainstream media wants to control what you think about diet and implement scare tactics to benefit their viewer base. Thankfully, technology and social media passes information far quicker and the truth has come out.

Try this as part of your morning routine, and once you go bulletproof you may never go back!

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.

The trapezius is a multi-area muscle that spans from the base of the skull all the way down to the lowest thoracic vertebrae. It allows for stabilization of the shoulder girdle (shoulder blade) and also movement during shrugging (elevation), retraction and depression of the shoulder blade (scapulae).

The upper trapezius is commonly over worked and over-stressed. Deactivating this area is extremely important and focusing the training on the middle and lower traps. It is not INCORRECT to train the upper, but so long as balance is present throughout this region.

This episode incorporates the functionality of each area and discusses how and why certain areas of the traps become imbalanced and what you can do about it to fix the problem.

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Snapchat: @Swolenormous

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Live Daily @ 12 noon EST on Periscope and Facebook LIVE @Swolenormous. As this is recorded during an interactive platform, each show has live Q&A throughout the show and especially towards the end of the podcast.