In this episode, we cover the basics, in full, on how to build muscle.

IN this episode, Roger and JC cover body weight training and how it differs from regular strength training.

You'll learn:

- What to pay attention to (form, technique, limitations)

- Different variables to pay attention to (tempo/time under tension, rest time, etc)

- The best training frequency for bodyweight training

We go over all the reasons why we tend to develop a bad relationship with food and much more in this episode.

Today we cover the strategies we use to stay in shape while traveling.

Today we cover all the basics of fat loss and weight loss in this episode.

In today's episode, we cover Motivation, the trap of constantly searching for motivation, why it's in your favor to act despite not feeling like it all the time, how to get yourself to act (accountability, planning, etc), and what to do when you DO experience fleeting motivation.

Today we cover how to reduce stress, the methods we use, and how stress can negatively impact your body and keep you from reaching your goals.

Today we cover the topic of what truly lies behind goal achievement and how to fall in love with the process... "Discipline equals freedom." — Jocko Willink

Show notes: 1. Having patience for the New Year.2. Habits are sustainable when they’re too easy.3. Why a bigger-than-life fitness plan is sexy, but hardly doable… in the beginning.4. Listening to your body - what it means and what it doesn’t.5. You can’t have all the fitness is all the time.6. commencement speech Kate mentioned: http://www.youtube.com/watch?v=98nNpzE6gIs Be sure to check out Kate’s website here: http://fitforreallife.com/