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The Everyday Pursuit
The Everyday Pursuit episodes
- 94. How To Eat While Working 12+ Hour Shifts
I see nutrition as the pain point for so many 1st responders and it makes me sad because it’s easier than you think to solve. Number one, this is a HUGE mindset issue over everything. If you have this notion that nutrition will be difficult, then it’s always going to be a challenge for you. Secondly, you might not be aware of all your options when it comes to having good nutrition that helps you reach your physique and performance goals which is why I lay out the four main options you have in this episode.
I’m guessing you’re a person who thrives off of order, structure, and procedures…good! That means you’ll do well with your nutrition as long as you have a plan in place that you can buy into for your goals and lifestyle. Listen in to find out what option will be best for you to start losing body fat, building muscle, and maximizing your performance!What You'll Learn in this Episode:---------------------
0:00 - Intro
3:00 - If others can do it, you can too7:30 - Saying you're busy is not an excuse anymore10:05 - You at least bring SOME food to work with you14:03 - You can bring meal prep food18:00 - The challenges of intermittent fasting26:44 - You CAN eat out every day---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| Instagram | Facebook | Youtube | Website |29 min - 93. How To Be A Confident Woman In The Gym
Men have heavily dominated the military and 1st responder community, although there has been a shift in the last few decades with more women joining these career fields…and that gets me stoked!
At Pursuit, we’ve trained hundreds of women over the last few years in law enforcement, fire, medicine, and military. I truly believe these women can hold their own with the guys, but they need to train hard and prioritize their training. To do this, they need to get into the gym where the men are and follow almost identical training programs.This takes confidence and the right mindset to get in there and stay consistent which is why I bring on Pursuit's very own Coach Riley to talk about how she works with her female clients to help them curate a bad-ass winning mindset!What You'll Learn in this Episode:---------------------
0:00 - Intro3:23 - How to get comfortable in the gym as a woman6:23 - Excuses can be reasonable, but they are still excuses11:48 - It is okay to be uncomfortable13:53 - What is the biggest turning point for a woman in the gym?18:39 - What is the hardest thing about fitness26:53 - Start moving your body in some way, shape, or form---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| Instagram | Facebook | Youtube | Website |33 min - 92. The Long-Term Effects Quitting Has On your Brain
Are you a quitter?! That even seemed harsh when I typed out this question, but it’s a legit question. Are you someone who says you’re going to do something but struggles to follow through? The habit of quitting has real chemical effects on the brain that you need to be aware of!
Take a long look at your life…In some areas of your life, you’re crushing it and executing like a beast, but for some reason when it comes to fitness, you continuously struggle to stay consistent long enough to get good results. Look, you’re not alone when it comes to your training and nutrition; most people can execute but it’s the follow-through long-term that kills them. This habit of easily quitting seeps into other parts of your life and before you know it, your mindset, outlook, career, and relationships, start to crumble.What You'll Learn in this Episode:---------------------
0:00 - Intro5:32 - Unlocking a new potential8:02 - The effects of quitting in one area of your life, carry over to other parts of your life11:08 - Seeing how the quitting mindset has affected our previous clients15:07 - If you do what you say you will do for the hard things, everything else is easy19:03 - What are some good examples of building a tough mentality?22:10 - Quitting can also feel really good (In a bad way)26:55 - Creating a tribe of others with the same mentality31:12 - The importance of perspective and gratitude34:05 - How can you ask of others what you will not do for yourself---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| Instagram | Facebook | Youtube | Website |41 min - 91. The Carbs I Eat To Stay Lean And Perform
Nutrition is such a highly debated topic in the fitness industry, and for a good reason! I believe that nutrition is so opinion-based that you need to hear people out, try their “style” and find what works for YOU and YOUR lifestyle. As a 1st responder, you need to make sure this happens even more than people in other career because of your crazy schedule.
In this episode I give you some insight into the specific carbs I eat if I’m looking to get shredded and perform well, and how I set up my training to compliment my nutrition.What You'll Learn in this Episode:0:00 - Intro3:10 - DON'T do keto or low carb if you are a first responder5:21 - What is carb cycling?10:07 - My favorite source of carbs15:22 - You will fail your nutrition goals if you do not have staples17:41 - You don't NEED a new diet plan when cutting or bulking22:27 - Tracking your macros is the simplest long term solution---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| Instagram | Facebook | Youtube | Website |29 min - 90. DON'T Take Rest Days On Weekends
Consistency is KEY to getting in and staying in shape, so why don't you keep setting yourself up for failure? Almost everyone I know has struggled with “falling off the wagon” on the weekend with their nutrition and training at some point.
This is why I train at least one day (Saturday or Sunday) on the weekend. It’s been a game changer for me and my clients who have struggled with this vicious cycle. Listen in to find out why YOU should probably be training on the weekends.What You'll Learn in this Episode:0:00 - Intro1:00 - I don't like taking rest days on weekends
2:40 - It is EASY to consume excess of 2,000 calories
4:30 - Alcohol is one of the main detriments to your physique
6:05 - Don't restrict yourself too much on the weekends
8:40 - Staying aware of your sleep through the weekends
12:25 - I would rather take a rest day on Wednesdays
14:20 - Pick a high intesity workout for the weekends
17:01 - Make your workouts fun on the weekends
18:24 - Your health habits will improve elsewhere from training on the weekends
---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| Instagram | Facebook | Youtube | Website |22 min - 89. Three Things To Focus On For Gym Newbies
If you are in your first year of lifting weights or coming back after taking a few years off, I'm going to classify you as a gym newbie. As bad as that may sound, every single jacked person you see in the gym has been a newbie at one point.
In this episode, we cover our personal stories of how we both started in the gym and made progress over the last 10+ years we've been training ourselves and where we suggest YOU start if you are newer to the gym and the whole "fitness thing".What you'll learn this episode:
---------------------
0:00 - Intro
3:26 - Being lost in the gym for the first time
5:56 - How coach Bryce got into working out
8:45 - You need to learn the right program selection for you
12:26 - Generally speaking, you should start training for hypertrophy
14:25 - You need to understand what intesity you want to workout at
16:15 - What does your last 3 months of training look like?
21:37 - If you don't see results fast enough... keep going
22:43 - Understand the nutritional basics
25:40 - The food that you eat will determine the AMOUNT of food that you eat
29:30 - How do you consistently implement these tips?
32:20 - Stay off of your phone in the gym
34:00 - Keeping yourself accountable
38:12 - Where you can learn more
40:51 - Coach Bryce's final thoughts
43:00 - Why aren't we excited to get exercise anymore?
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| Instagram | Facebook | Youtube | Website |47 min - 88. The Smartest Way To Use Protein To Build Muscle
Do you have any idea how much protein you're supposed to be eating each day to gain the amount of muscle you want? You might think you know the answer, but there's a lot of misinformation floating around on the topic of protein consumption
To make things worse, every fitness influencer says something different, and many of them don't look at the scientific research and the studies. Some trainers look at the science, but they don't take into account real-life events, such as training themselves and their clients. You need to look at both ends of the spectrum, the science and individual and client case studies if you want the most accurate information. In this episode, I dive into the science, my personal experience, and my experience as a coach for the past 13 years working with almost 1000 clients!What You'll Learn in this Episode:---------------------
0:00 - Intro3:24: Importance of considering results and feedback, personal experience, and scientific literature in fitness training.6:43: The epidemic of a lack of nutrition education from parents9:39: Importance of protein intake for body composition and muscle growth.13:19: How to stay full during a cut16:20: Excessive consumption is WASTEFUL19:41: What should you be doing post-workout?23:01: The average male should be intaking THIS much protein daily26:11: The construction workers analogy---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| Instagram | Facebook | Youtube | Website |Sources:1. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.2. Macnaughton LS, Wardle SL, Witard OC, McGlory C, Hamilton DL, Jeromson S, Lawrence CE, Wallis GA, Tipton KD. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep. 2016 Aug;4(15):e12893. doi: 10.14814/phy2.12893. PMID: 27511985; PMCID: PMC4985555.3. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.29 min - 87. Is An Hour Workout TOO LONG?
How many times have you skipped out on the gym because you were short on time? If you were supposed to have 60-90 minutes at the gym, but then life happens and you only have 30-45 minutes, do you just skip it? At some point, you need to stop letting time be the barrier if you want to be long-term successful.
For most people, they just throw in the towel when they feel they don’t have time, don’t let this be you! In this episode, Coach Ryne and I tell you ou how to maximize your results in the gym while only 40-45 minutes from start to finish!
What You'll Learn in this Episode:---------------------
00:00 - Intro00:45 - Introduction of Coach Ryan as a tactical performance coach with a sports background at Pursuit.
04:28 - Efficient group fitness program with emphasis on compound movements in 45 minutes.
08:02 - Prioritize big compound movements for fat burning, muscle building, and performance improvement.
11:50 - Training for high-intensity performance is crucial for first responders and tactical professionals.
15:13 - Customized training approach combining elements of CrossFit for optimal performance and aesthetics.
19:03 - Efficient training approach focusing on minimizing rest periods for improved strength and overall well-being.
22:20 - Tips for designing efficient 45-minute workouts with high intensity and focus on key movements.
25:57 - Importance of building a strong cardio base for first responders and intermediate clients.
29:30 - Discussion on the framework of custom programming and the importance of adaptability in programs.
---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| Instagram | Facebook | Youtube | Website |33 min - 86. Don't Make THIS Mistake When Hiring A Trainer
If you're thinking about hiring an in-person trainer, listen up so you don’t make this mistake! There are a lot of options out there so I understand how confusing it can be to choose between in-person, online, group fitness, cookie-cutter Apps, etc.
In this episode, I go through the pros and cons of each type of “training” available to you from my standpoint after working with over 1,000 clients in my lifetime. Since this is EXACTLY what I do for a living, I’m biased, but having worked in almost every area of fitness I know exactly what in-person, online, group fitness, and cookie-cutter Apps have to offer!What You'll Learn in this Episode:---------------------00:00 - Intro04:41 - Introduction to hybrid training and its availability in local gyms.08:39 - Online coaching for form correction and nutrition guidance in fitness training.12:53 - Focusing on nutrition and lifestyle habits over gym training with a personal trainer.16:48 - Nutrition, accountability, education, and guidance over intense workouts for health.20:55 - Aligning training and nutrition for optimal results.28:27 - Comprehensive training approach and the limitations of in-person training.32:39 - Dependency on a trainer due to exceptional workouts leads to an inability to exercise independently.36:49 - Benefits of online coaching for personalized training and nutrition.40:49 - Long-term commitment essential for sustainable fitness results.---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| Instagram | Facebook | Youtube | Website |45 min - 85. You Will FAIL If You Wait Until Monday To Start
I don't know about you, but I would rather start a new routine on Monday than on Friday. It feels like more of a fresh start when you start something on a Monday versus midweek. This is a phenomenon called the fresh start effect and there's a lot of research to back up how the human brain works and why people love waiting until Monday to start, but there is a huge problem regarding this mindset.
This mindset breeds perfectionism and an all-or-nothing mindset. If you have to wait until you "feel" good to start your progress will be determined by how you feel emotionally instead of what needs to be executed for you to be successful
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance:
| Instagram | Facebook | Youtube | Website |31 min
About The Everyday Pursuit
From the publisher's feed
We're on a daily pursuit to help America's Everyday Heroes get fit for duty and life! You'll fit right in if you're in law enforcement, fire, the military, EMS, or the medical field.
The Everyday Pursuit Podcast will give you the knowledge you've been looking for to lose fat, build muscle, and increase your performance. Cultivate a winning mindset that's capable of overcoming your excuses so you can consistently execute and crush your goals. In each episode, you'll learn actionable steps to become a healthier, higher-performing, and more badass version of yourself!