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In episode 25, we share some time-tested tips on quick and delicious ways to pack in extra protein.

• Eggs in the morning
• Low-fat cheese sticks
• The best types and brands of Greek yogurt
• Extra-stacked protein shake w/ egg whites
• Cottage cheese for dessert?

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In episode 24, we discuss re-approaching the gym after taking time off.

• An honest discussion about overcoming mental hurdles that hold us back
• Practical tips on avoiding over-thinking and taking action
• How to re-approach a diet
• Hemorrhoids come for us all

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In episode 23, we offer some tips on overcoming fitness plateaus and making progress toward goals.

• Answers to listener-submitted questions about increasing weight and the best foods/supplements for recovery.
• What to do when you can’t lift any more weight
• The crucial role nutrition plays in the gym
• How to address weightlifting form when it’s holding you back
• Analyzing your assistance lifting for best results

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In episode 22, we discuss and give honest opinions on 5 types of auxiliary weightlifting gear.

• Weightlifting belts
• Squat, crossfit, and deadlift shoes
• Knee sleeves and straps
• Chalk
• Lifting straps

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In episode 21, we offer four tips for better training recovery.

• Why recovery matters
• Sleep
• Food
• Stretching and Mobility
• Active recovery

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In episode 20, we offer five tips for beginner weightlifters in the new year.

• Programming
• Learning the lifts
• Water intake
• Protein
• Equipment

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In episode 19, we recap the last 6 months of training on our 3-day program and outline our new plan for lifting in 2021.

• Quick summary of our previous 3-days-per-week lifting program
• Pros and cons of the previous training program
• Overview of new ‘limited time” weightlifting program
• Nick’s not ready to refer to his own “pecs” yet
• Discussion of the issues we’re trying to solve by changing programs

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In episode 18, we give practical tips on using the holiday break for year-end reflection and goal-setting.

• Why holiday break is a good time for reflection on fitness progress and goals
• Using a fitness tracker to look back and gather information
• Practical tips on what to reflect on (from a fitness perspective)
• Stephen tells an embarrassing story from Nick’s past

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In episode 17, we discuss the importance of tracking fitness progress and note-taking.

• A brief history on our introduction to fitness tracking
• Why constant progress is necessary for optimum training
• The difference between exercise and training
• Practical tips and recommendations for anyone who wants to get started tracking their fitness goals
• Paper vs. digital
• Merry Christmas!!

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In episode 16, we revisit Jeff Cavalier’s ATHLEAN-X program and talk about its strengths and weaknesses.

• Brief overview of the ATHLEAN-X program
• A discussion on our favorite parts of ATHLEAN-X
• ATHLEAN-X for musicians
• A discussion on our least favorite parts of ATHLEAN-X
• Parts of the program we’ve kept
• Is ATHLEAN-X right for you?

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