Sometimes you hear something and it sticks with you and it changes you. It might be a saying, a movie quote, or your mom might have said it in passing and she doesn't remember - but it fundamentally changed your life. We talk about discipline in dancing to the difference between a professional and an amateur. We pull from great minds like Sonny Webster, Julie Andrews, Liam Niessen, and Batman. Ready to get inspired? Ready to have a roast beef sandwich? Either way, we this episode is for you.

We fail. We've failed a lot. Not everything is perfect on our fitness journey. This episode we talk about when we've given up, when we had it wrong, when we were just plain bad at things. From diet to training to wrestling to figure skating to flexibility to high cholesterol... We still have some work to do.

Sleep is literally the most important thing you can do to affect every aspect of your existence, and you can drastically improve your life (for free) by improving to how you sleep. Jeff Kahn is CEO and co-founder of Rise Science, the only app that delivers the real-world benefits of better sleep and daily energy. We talk about why sleep cycles like REM don't matter. DON'T matter. We talk about the real world job performance of NFL teams (look up Monday night football stats), why sleep debt and circadian rhythm are actually the key factors, rest & recovery, the history or sleep science, and why it's more important than diet, exercise, meditation, or anything else you can think of. Good Night! 

Tatian Lampa has a ton of credentials: B.S. in Nutrition & Exercise Sciences, ACSM Certified Personal Trainer, CFSC - L1, NASM Corrective Exercise Specialist, Pronatal Certified. In this one we covered a huge range of wellness discussion. Posture, pain free movement, form, cheerleading, recovery after drinking, the gym environment in NYC, livestreaming workouts, home gyms and more!

Average Joe's Gym and Eatitpal_ are fitness Twitch streaming legends. They joined us to talk about pre-workout, ammonia and whatever you do after pre-workout. They created the first ever Twitch Powerlifting Meet and are planning the 2nd! We discuss their Discord, communities, body transformations and how they got into Twitch streaming.

This episode we talk about what we WISH we knew before starting out getting fit. We talk about hours on the treadmill, the importance of protein, the joys of preworkout, how high your high intensity interval training should be, and much more.

NEW YEAR NEW YOU This episode we talk about our secret and not so secret new year's fitness goals. January is the classic "This year I'm finally gonna ___ " month, so we also talk about actual strategies for achieving said goals. Did I mention Goals?  Goals. What are yours?

Rebecca Louise is a youtube superstar, fitness trainer, health guru, and relentless businesswoman. She came to LA with dreams of starring on Laguna Beach, but then quickly level'd up to becoming a Fitness mogul. Through her app, youtube channel, podcast, daily live workouts, best selling book and fitness challenges, Rebecca Louise is helping people become the best possible versions of themselves. Oh and she told us how to climb Mt. Everest.

MartiniMonsters is one of the first Twitch Fitness & Health streamers. From a gaming background she switched to powerlifting and now offers online coaching, meal plans and programming. Cassidy is an NSCA Certified Strength and Conditioning Specialist. We talk with her about prepping for powerlifting meets, lifting equipment, the front page of Twitch and a lot more.

Leah Purcell, creator of Complete Burn fitness, joins us this week with a High Intensity Interview talk.  She is the authority on interval training and walks us through how often to do hiit training, what pairs well with heavy compound lifts, how hydration is secretly the most important, the importance of sprouted grains, and the secret singing test to see if you're working hard enough.