The Everyday Pursuit

The Everyday Pursuit

By Stefan KunzHealth & FitnessFitness
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The Everyday Pursuit episodes

  • 84. The BEST Workout Split To Burn Fat and Build Muscle

    I have a question for you, Is there a BEST split to build muscle? I have another question, Are you following it? If your goal is to gain muscle there are a few things that need to happen.

    Number one, you need to break down the muscle, number two you need to recover the muscle, and number three, you need to repeat the process.
    Listen in to find out the training method I’ve taken hundreds of clients through and what specific nutrition helps get them lean and muscular with this training split!!
    What You'll Learn This Episode:

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    0:00 - Intro
    1:12 - Looks can be deceiving
    2:26 - How I did fitness modeling
    3:00 - There's a difference between athleticism and aesthetics
    5:13 - Do you want to look good or perform well?
    8:00 - The split that I follow for functional bodybuilding
    12:10 - Do full body if you workout THIS many times a week
    16:10 - THIS is the actual point of working out
    18:10 - Signs you aren't fully recovered when training
    22:00 - Getting in cardio, mobility, and strength
    30:40 - There isn't a PERFECT split
    36:05 - You are your own science experiment
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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:

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    46 min
  • 83. Three Steps To Losing Fat FOREVER

    Losing fat is simple, but not easy. Even if you lose it, it always seems to creep its way back over the months or years. You lose 30 lbs over the course of 5-6 months, but a year later you’ve gained it back and some. The real dilemma isn’t fat loss alone, the real dilemma is losing the fat AND keeping it off

    There’s a reason so many people Yo-Yo weight loss and I’ll give you a hint…it’s not because they don’t know how to lose weight. Listen in to find out how to lose the weight you want AND keep it off forever so you can break this vicious cycle!
    What You'll Learn in this Episode:

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    0:00 - Intro
    1:15 - Most people will lose weight if they try
    2:50 - The challenges of travelling
    4:30 - Getting in shape needs to be a priority for it to work
    5:40 - If it isn't painful, you won't change
    8:40 - You need to find NEW negative consequences
    10:10 - You may be getting used to your negative consequences
    12:20 - Use losing money to your advantage
    20:45 - There ARE people that have done what you want to do
    27:10 - You need to be solution focused
    29:20 - The negative cycle of losing weight
    32:30 - You MUST be solution focused
    41:00 - When you go to make a decision... THIS happens
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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:

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    44 min
  • 82. Are You WASTING Your Gains With Protein Powder?

    You’re wasting money and don’t even know it! When we break it down further you’re wasting money AND time. If you’re anything like me, wasting money and time is the last thing you want to do. Look, if you’re going to the gym to grow muscle (or burn body fat) you MUST have your recovery on point. If your recovery is crap, your muscle growth will be crap.

    The 3 main components of recovery are sleep, protein, and water so optimal recovery doesn’t work unless you have all 3, but the area I constantly see missed is protein intake. This is why you need to know if you should be taking protein powder as a supplement and if the brand you’re taking is helping you hit your results or hurting your potential results.

    What You'll Learn in this Episode:

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    0:00 - Intro
    1:07 - Diving into supplements
    2:29 - Use supplements if you aren't doing THIS
    3:28 - The reason the supplement industry is so big
    6:26 - Protein powder is the perfect way to start and end the day
    9:40 - I used to not like protein powder
    15:23 - Number one... you need to take it
    18:56 - You probably would be more ripped not using protein powder
    19:36 - If you're dieting down, don't do THIS
    22:06 - There is ZERO excuse not to hit your protein goals
    29:14 - If you are a shift worker, you SHOULD use protein powder
    30:28 - Closing thoughts
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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:

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    33 min
  • 81. How To Overcome Your Excuses Forever

    You have a favorite excuse you like to use and I bet I can guess what it is. I’m guessing it falls into one of these categories

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    -Time (too busy)

    -Money (too poor)

    -Effort (too hard/not worth it)

    -Work (also usually a time thing)-Family/Friends (not enough support)

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    I’ll be the first to admit I find myself making excuses in certain areas of my life from time to time, but there’s a point where enough is enough.I know you feeling stuck, but that’s only because you have bought into the excuses you've been selling yourself for far so damn long. These are LEGIT things almost everyone struggles with. Question: If that’s the case, how can some people get results while others struggle if we all have the same “legit excuses”? Answer: The people who succeed choose not to take the bait of the excuse. They choose not to use them as a crutch. Be careful though…it’s tempting and almost too easy. It’s the most logical route on the surface which is why you need to be 2 steps ahead of yourself.


    This requires a plan,  a lot of accountability (from yourself and outside sources), and consistent execution. If you don’t have all 3 in place you’ll fall into the vicious cycle of using your excuses as a crutch your whole life. And that will ALWAYS hold you back from reaching your potential.

    What You'll Learn in this Episode:

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    0:00 - Intro
    0:53 - Excuses feel really good
    2:11 - Your legitimate excuse is your favorite crutch
    3:45 - The point of an excuse is to trick yourself
    5:42 - Being busy is the smartest excuse you can make
    8:46 - We need others to validate our excuses
    10:09 - Fit people hangout with fit people
    13:26 - Your biggest enemy is the OTHER version of you
    15:47 - You don't need to reinvent the wheel
    21:10 - You need to change your narrative
    22:08 - Look for solutions
    23:01 - You should actually get mad at yourself
    26:32 - Start taking action to change your circumstances
    27:19 - People mistake energy for time
    28:36 - What do you need to do to get help
    29:39 - Once you KNOW... you have to take responsibility
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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:

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    34 min
  • 80. Avoid These 4 MISTAKES To Achieve Your New Year Goals

    You can change your entire life in 1 year if you avoid these 4 mistakes. I see this happen each year, people come into the New Year with a lot of excitement! After all, a new year is a chance to better yourself and make this year “the year” that sets your trajectory for the rest of your life (basically your comeback year)

    As cliche as that may sound, I saw 200+ people come through our Hero Transformation Program in 2023 and make 2023 their fricking year. So what are the things they avoided (and things you should avoid) to make sure they CRUSHED their goals and didn’t fall into the category of the people who fell off the wagon and became the New Year resolution crowd

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    1. Unorganized (Lack of planning and organization)

    2. Undisciplined (this is a muscle and you need to work it)

    3. Unsupportive environment (This falls on you to have the conversations with your family and support system)

    4. Unclear vision (You do not have an end goal and don’t have a path)

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    Here’s the kicker…one thing can solve thisIf you do this one thing, you’ll avoid all 4 of these pitfalls and become

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    1. Organized

    2. Disciplined

    3. Have a community and more supportive environment

    4. Have a clear vision for your goals and action steps

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    Listen in to find out.

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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:

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    42 min
  • 79. Your Effort Dictates Your Results

    I feel different about the effort I put in the year and am a bit surprised at myself. I have done deep reflection over the past couple of years and always felt like I was leaving a lot on the table. It was disappointing to know I could have done better, and the reason I wasn’t where I wanted to be was a direct result of my daily effort. When I have my clients do a deep end-of-year reflection (journaling, walking and thinking, talking to me) there’s a lot of brutal honesty where they figure out if they put in enough effort in their 5 buckets of life to grow as a person and crush the year! 

    What You'll Learn in this Episode:

    • 0:00 - Intro 
    • 1:36 - 5 buckets of life
    • 2:51 - Most people want a balanced lifestyle
    • 3:48 - Having important conversations about sacrifices
    • 5:25 - Taking relationships for granted
    • 7:01 - Backing yourself into a corner on purpose
    • 8:09 - Perfect balance doesn’t exist
    • 10:50 - You can’t have a big transformation without big sacrifice
    • 12:15 - You need to reflect and plan
    • 13:30 - How to tell if you took enough action
    • 14:50 - You need to work harder in the areas you struggle
    • 15:40 - Putting in the effort is not something that just comes
    • 16:40 - There is too much information out there
    • 18:00 - People make time for what’s most important
    • 19:50 - You need to make a decision that it's important to you
    • 22:10 - You are afraid of committing 
    • 25:30 - Why you should focus on your fitness first
    • 27:25 - Your call to action
    • 31:13 - You can’t do it on your own
    • 36:10 - My challenge to you
    • 37:38 - Conclusion

      • —---------------------

      🇺🇸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 |

      41 min
    • 72. Which Supplements Are Worth Your Money?

      The big question...

      Are supplements worth your money?? Let me explain my thought process
      I understand that every “bro” on IG says they have the best product! That’s clever marketing, but it makes it very confusing as the consumer to know whom to trust, what supplements are effective, and which ones are you just pissing out?
      In this episode, I break down the top 3-5 supplements I've seen to be most effective for fat loss, muscle building, and overall health working with hundreds and hundreds of clients over the last 12 years I've been training clients
      -------------
      Here’s the list of the top 5 supplements I take each day:👇🏻👇🏻
      (Link below to get FREE shipping on orders $75 or more. PS, this helps support me!)
      ✅Low-temperature processed whey protein isolate
      https://1stphorm.com/products/phormula-1/?a_aid=StefanKunz
      ✅ High quality & potency Fish Oil
      https://1stphorm.com/products/full-mega/?a_aid=StefanKunz
      ✅ Micro Factor Pack (Daily Multivitamin pack)
      https://1stphorm.com/products/micro-factor/?a_aid=StefanKunz
      ✅ Liposomal Vitamin D3
      https://1stphorm.com/products/liposomal-vitamin-d3/?a_aid=StefanKunz
      ✅ Micronized Creatine Monohydrate
      https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=StefanKunz

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      41 min
    • 73. Balancing Life As A Business Owner, Family Man, And Fitness Coach

      Balance is complete bull Sh*#
      I'm sorry but this whole shift toward a "balanced lifestyle" doesn't work (hear me out)


      Why doesn't it work?
      It's simple...
      Let's break it down logically
      YOU had an area in your life (fitness, finances, family, etc.) that was out of balance for a long time which is why you're currently unhappy with the way you look, the way you feel about yourself, and the way you perform in certain areas of you life
      If it took months or years of being unbalanced to get you to this point
      Why in the hell would you think you can improve these areas of your life?

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      56 min
    • 74. How To Maximize Your Recovery For Muscle Growth

      This might be new information for you, but the reason you're going to the gym and lifting weights is to break down your muscles, not build them.

      The building process happens when you leave the gym and a ton of people forget this. Most people are focused on having the "perfect workout when they should be focusing more on having the perfect recovery process
      Having the BEST possible recovery means more muscle, more muscle means higher metabolism and a higher metabolism means more food freedom and less body fat. This is why I broke down the most important aspects of recovery that I implement daily...take a listen!

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      45 min
    • 76. Top 3 Exercises I Do For Bigger Legs and Arms

      Let me make this very clear, there are no "best" exercises because everything has context to it. The best exercise for one person might not be the best exercise for the next so every time you're trying to figure out what exercises are best for you there's always a phase of experimentation.
      That being said, I do think there are some staple movements that almost everybody should be incorporating if they're trying to get bigger, legs, arms, or really any other muscle group
      In this episode, I give you my top three movements for growing my legs and top three movements for growing my arms that I've use the past 10+ years in my lifting career

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      41 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.