The Garner Report

In this episode I go over twelve different evidence-based strategies you can use to lower stress and anxiety levels in your everyday lives.

Stress and anxiety are incredibly prevalent, in fact, a recent study showed that 70% of the US population reports that they experience stress and anxiety every single day in their current lives. Not only is this mentally and emotionally deteriorating, it will also destroy your physical health.  

Choose whichever strategies work best for you or your loved ones and let’s fight this battle.  

In this episode I go over the reasons why I don’t prescribe rep tempos for my clients anymore. This might be a controversial episode for some, as many trainers were brought up learning that you must follow certain time under tension “laws” of program design – I came to a different conclusion.

This podcast is broken up into two blocks:

1. The Scientific Evidence
2. Mind and Body Awareness

Combining these two gives you the art and science behind my reasoning, and then we’ll finish off with my official and updated recommendations to get the best possible results in the gym.

Tune in today and stay alert! We have a lot to discuss.  

Unfortunately, the health and fitness industry isn’t immune to products, coaches, and marketing campaigns that are just completely false.

There are people out there who would rather make money than actually help you, and this podcast here today was recorded to help you spot industry crap. In this episode, I got through six different ways in which you can identify industry scams so that you don’t waste your money or go through any more grief when trying to improve your health.

This podcast is for everybody who is totally confused about the connection between muscle soreness and making real progress in the gym.

What is muscle soreness?

How does muscle soreness connect to strength and muscle gain?

Is it good to be sore after training?

What are some strategies we can use to reduce muscle soreness?

All of these questions and many more are answered in this comprehensive episode.

“If you’re training for longer than 45mins, you’re making friends and not gains”

“If you train longer than one hour, your cortisol goes up and your testosterone goes down and you’ll lose muscle”

“You only need one hard set per muscle group, the rest is just junk volume”

If you have been into training for a few years, you have probably heard all of these common gym rules. Although some of the reasoning might differ as to why you shouldn’t be training for hours on end, there is optimal times in which you should probably pack it in and call it a day depending on your goals.

More isn’t better, but at what point does it result in diminishing returns? And why?  

Let’s take a look at some of those reasons and discuss some of the important research implications they present as well.

Coaching as many people as I have towards life-changing results, a very common theme presents itself in many clients struggling to take things to the next level. “Feeling fat”, self-sabotage, the psychology of awareness, and how to create habit change for life are all on the chopping block for todays conversation.

A little rant about online coaching might be in there somewhere as well, just a fair warning.

If you’d like to hear my two cents (and by two cents I mean rant) on coaching psychology, habit change, and self-sabotage – then todays episode is for you.

Today, I want to talk to you about the #1 thing you need to do in order to achieve any goal.   

I have spent many years educating myself, and an equal amount of years coaching myself and others. Essentially, not just talking about doing stuff, but actually reaching goals myself and helping others reach their goals well. And even though I have had success working with all walks of life in this industry, there is a very clear quality that those who are successful have in comparison to those who are unsuccessful.

This is crucial for you to listen to as it is going to turn you into being a “busy” person, into a truly productive person.

Today, I am going to walk through thirteen different evidence-based reasons why you’re NOT losing weight.   

I wanted to make this episode because it’s just as important to know what NOT to do, as it is to know what to do.

As always, I give very practical strategies that you can use yourself or with your clients to start avoiding the most common pitfalls in the fat loss journey.

Today, I am going to give you on a silver platter SIXTEEN different evidenced-based tips you can use immediately to start dropping body fat.  

In this episode, we’re doing a double-dive into what’s practical for those who don’t track their intake, and what’s beneficial for those who do track their intake.

And to wrap it up, I give very practical strategies that you can use yourself or with your clients to start getting better results. Put another way, this isn’t just data, it’s action.

The idea of a detoxifcation is incredibly luring. There are a ton of athletes and celebrities out there claiming things such as weight loss, improved skin, more energy, cleansing their “toxins”, and just overall feeling like a better versions of themselves.  

Lots of marketing dollars have been used to sell protocols and dozens of various teas and juices in order to improve our health.

What does the research have to say?

What’s legit, and what’s not?

Tune in to todays Garner Report and let’s get down to business, what’s the TRUTH behind detoxification?