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Barbell Logic

Barbell Logic

Health & Fitness, Fitness, Nutrition, Strengthtraining, Barbelltraining

4.61.2K Ratings

Overview

Join expert voices from Barbell Logic and others from the world of strength for resources to help you get strong for life. Get coaching options and more educational content at barbell-logic.com.

511 Episodes

Introduction to Undoing Urgency- Coaching Success - #552

Matt reads the introduction to Undoing Urgency, his book that is available for pre-sale on Amazon in August 2024. Introduction to Undoing Urgency Ryan Matt Reynolds reads the introduction to his forthcoming book Undoing Urgency, which will be available for pre-sale on Amazon in August 2024. Forbes is publishing this book. Nick Soleyn, Barbell Logic's editor-in-chief, has been critical to the writing and editing of this book, making Matt's ideas and thoughts more clear and beautiful on the written page. Undoing Urgency is, like the title suggests, about getting out from under the tyranny of urgent tasks so you can accomplish what is truly important to you. Because many of the most important aspects of our life are important but not urgent, pressure will never exist to complete these tasks (unless we fail at them so bad that they too become urgent, e.g. a failing marriage or bad relationship with our children). No matter what your goals or values, this book lays out an approach and practical tips to pulling the weeds out of your to do list. The book is not simply theoretical, though. Matt shares some of his insights learned the hard way from his biggest failures and hardest hurdles. Enjoy the introduction to Undoing Urgency. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 17 May 2024

How to Lift Forever - Beast Over Burden - #551

We discuss how to lift forever. This is a mindset and approach to become and remain a lifelong lifter. How to Lift Forever: Why It Matters Lifting for quality of life is a habit that can last for years and decade. We hope you lift as long as you can. We've discussed the benefits of strength and voluntary hardship, and how accumulating hard sets and building muscle contributes to health and longevity. This is why it matters. You can't lift in your 20s and expect to benefit in your 50s and 60s. You need to build and maintain a habit that stays with you through your many phases of life, including the valleys. How to Lift Forever: Attributes Niki really see a tripartite time division with lifters who lift for the long haul and how they think about and approach the past, present, and future. Lifters who maintain the habit over years and decades plan ahead. They think about how they will train this week, month, year, and even five years. They invest time and money into their training. Looking whether there is a gym close by your travel location, for example, or incorporating hotel gym workouts or even bodyweight workouts helps maintain the habit. Looking at the past means being able to appreciate the past and be proud of the work and progress you've put in. The past, however, really becomes most important in terms of how it manifests and informs how you think about the present. You have to be okay with being where you are at. It doesn't mean you are happy with it or you don't have a goal to improve, but you do not beat yourself up. How to Lift Forever: A Mental Model Thinking about the past and the present may be the most critical element. You find yourself where you are. You have a goal for the future. You understand you have made past decisions that have brought you to your present situation. A question Niki asks is "What got me to this moment I'm not liking?" You may find you're okay with your decisions. For example, after a vacation, you might be a bit more bloated with clothes fitting more tightly. Did you enjoy the vacation? How important was the vacation? You might find you don't regret your decisions. If you do regret your decisions, think about how you can adjust travel arrangements in the future so history does not repeat itself. Don't beat yourself up or find yourself falling into dividing your expectations and reality. Then, visualize your future. Think about where you want to be at a certain point of time (e.g. at the end of the year). Decide what actions will move you to that point and then execute. Learn how to lift forever. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 14 May 2024

Do the Work - Coaching Success - #550

Do the work. A bad to do list executed aggressively is better than the "perfect" to do list you never finish. Be a doer. Do the Work: Don't Procrastinate Don't identify as a coach, spend time creating the "perfect" to do list or checking off easy, non-important to dos. Do that thing that makes you nervous. Do the work you know is the most important thing to bring you closer to your goal. For many, it is getting your first paying client. Go and do, stop planning, preparing, or creating and completing tasks that do not actually bring you closer to your goal. You likely know the thing you need to do. Do it: today, right now. Do the Work: Be a Doer - Be a Person of Action If you are not sure what you need to do, spend some time thinking about it. Set the time aside, and execute. For Matt, he realized as a gym owner that he needed to write the standard operating procedures for simple tasks such as cleaning the bathroom so that the high standards he had for his gym would continue but, importantly, someone else could execute these tasks. The freed up time would allow Matt to work on his business, not in his business. You cannot scale if you are drowning in urgent tasks. Do the important work, eliminate the non-important, non-urgent work, and actually reach your goal. Do the work. Be a doer. Be a person of action. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 10 May 2024

Why & How Lifters Should Do Cardio - Beast Over Burden - #549

We discuss why and how lifters should do cardio: what is most effective and why include it in your program at all? We answer these questions and more. Why and How Lifters Should Do Cardio: What is Cardio? Cardio is the term for those activities that raise your heart rate and stress your cardiovascular system. Another term - the term we prefer - is conditioning. Conditioning tends to come more with the idea of a purpose, like training versus exercise. Cardio is more something you should do to get out of breath and sweaty. There are three general reasons people do cardio. Weight loss: Cardio is not a great way to lose weight or get leaner. Rather, focus on nutrition, lift to create a signal for muscle growth, and generally be active. Performance: Conditioning helps you perform your sport or activity. For most clients, this means not feeling so out of breath when they play with their kids, go for a hike, or perform other physical activities then enjoy. Health: You may perform cardio to be generally more healthy, especially your cardiovascular system. Why and How Lifters Should Do Cardio: Energy Systems Cardio encompasses three energy systems. Aerobic: This is low-intensity, long duration. You are almost certainly primarily using your aerobic energy system now. This encompasses normal life along with low-intensity exercise, such as walking or an easy jog. You oxidize fat and carbohydrates. Glycolytic: Medium-intensity, medium duration (~10s - 2 minutes). You use this for things such as running intervals. You break down carbohydrates. Phosphagen: High-intensity, short duration (~10s or less time). You use this for short bursts, such as a 50m sprint, a jump, or a 1RM effort. This uses ATP readily available in your muscles. Conditioning for lifters will typically stress the aerobic and glycolytic energy systems, as lifting stresses the phosphagen system (and the glycolytic as well). Why and How Lifters Should Do Cardio: Conditioning for Strength Athletes Most lifters will want to incorporate some easy aerobic activity and then high-intensity interval training (HIIT). For the aerobic activity, things that simply get you active suffice. This can mean walks. If you enjoy other activities, such as swimming, running, or biking, by all means do those in Zone 2. To include intervals, you should perform low-impact, low-skill activities for relatively short durations repeatedly a few times a week. This can look like accessory circuits at the end of your workouts, hill sprints, prowler pushes, or some type of machine intervals (bike, rower, elliptical, etc.). Why and how lifters should do cardio depends, but there are some general principles and best practices that make sense for your performance and health. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 7 May 2024

When to Hire Out - Coaching Success - #548

Learn when to hire out to free up time from urgent, non-important tasks so you can focus on what truly matters. When to Hire Out: The Eisenhower Matrix The Eisenhower Matrix groups tasks into 4 categories: Not urgent and not important Urgent, not important Not urgent, important Urgent and important Urgency deals with a close due date. These tend to be someone else's priority (bills, taxes, work tasks, household chores). Important tasks are important to you. Tasks can overlap in terms of urgency and importance, but often important non-urgent tasks get ignored because you have to motivate yourself to do them. You need to maximize efficiency on urgent and important tasks. Stop doing non-urgent and non-important tasks. Now we come to urgent but non-important tasks. When to Hire Out: Urgent, Non-Important Tasks These tasks have to get done, but tend to be relatively unskilled. When they are skilled, someone else can typically do them for you. Initially, as a business owner and young person, you have to perform these tasks. At some point, though, you have to be able to spend time working on the business, not in it, and you gain that time by automating and delegating these tasks. One option is to hire tasks out. Matt sometimes uses Upwork or Fiverr for tasks like artistic renderings. Not only can Matt as the CEO and founder not perform these tasks well, but even the marketing and design team within Barbell Logic needs to be focused on more important work. Their time is worth more than these relatively quick tasks. When to Hire Out: TurnKey Coach for Personal Trainers This is what TurnKey Coach offers to coaches and personal trainers. Instead of using a dozen apps, use one that delivers communication, programming, metrics-tracking, screen recording, scheduling, and payment processing. The App is build for efficiency, to maximize not only quality of life but enable you to study your craft and acquire more clients. Work on your business, not in your business. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 3 May 2024

Recovery as the Limiting Factor - Beast Over Burden - #547

We discuss recovery as the limiting factor. How addressing what you do outside the gym affects what you do in the gym and your movement toward your goals. Recovery as the Limiting Factor (Toward Adaptation / Your Goals) The stress-recovery-adaptation cycle underpins the process of training. You stress yourself (the workout), spend time not stressing yourself (recovery), and hopefully move toward your goal (adaptation). The stress you apply needs to be specific, based on the specific adaptation to imposed demand (SAID) principle. If you want to improve your run time, you should run, not follow a powerlifting routine. For many people, following the workout program is relatively easy. What often becomes harder is changing habits outside the gym, which can be developed over years and decades. How much protein are you eating? Are you willing to eat consistently in a caloric surplus? What does your sleep look like each night? These and other factors limit your adaptation, and so addressing them can help you move toward your goal. Failing to deal with them means you may fail to meet your goal. Recovery as the Limiting Factor: Maximizing Recovery As you age, stressful events occur in your life (even if they're positive, like having a baby), and your priorities change, your recovery (and thus your adaptation) capacity changes. To move toward your goal and stay healthy, maximizing recovery may make sense. This area, though, often comes with harder-to-crack psychological underpinnings. On some level, you like to and are used to your habits (even if you are unhappy with where they have led you). Ensuring you get enough protein and consistently eat high quality foods matters. Prioritize sleep (which comes with a host of habits you can build around sleep). Limit alcohol. Don't pursue the unimportant and non-urgent in your life. A new approach to training, especially in more stressful times of life, may need to occur. Building in some autoregulation and not beating yourself up if you don't do what is programmed (the planned stress) matters. For example, Niki and her sister were on vacation. They went to the gym and Niki's sister did her last warm up and it was way heavier than expected. Niki decided to decrease the weight. The win was completing the workout, not beating themselves up about the weight on the bar, and not grinding out reps unnecessarily. Recovery as the limiting factor is an important topic that needs more serious consideration. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 30 April 2024

Take a Sabbath - Coaching Success - #546

Take a sabbath. Take a day of rest, where you refresh. This doesn't necessarily mean you do nothing, but you rest and recharge. Take a Sabbath! Rest, Recharge, Refresh If you are like Matt, someone who works long days, enjoys work, and can tend to overdo work and grind yourself away, you need to take a day off. This does not necessarily mean you do nothing. If your job involves mental work, you might do some manual labor and turn off your phone. If you read, you might read fiction. If your job primarily involves manual labor, you might enjoy boardgames, intellectual reading, or other more intellectual pursuits. Similar to how a change in training can help you enjoy training more, a major change to activity can help you recharge. Get outside. Go for a hike. Spend time with family or friends. Slow down. Turn off your phone. Pursue the truly important, not urgent. Take a sabbath. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 26 April 2024

Eat With Us! Our Go-To Healthy Recipes - Beast Over Burden - #545

We share our go to healthy recipes. These are tasty, healthy, and enjoyable and help you crush your goals (without suffering). Go To Healthy Recipes: Consistency, High Protein, Veggies Before we go on to discuss some of Andrew and Niki's go-to recipes, let's discuss some principles for how the find, make, or purchase these. Find ways to get as high protein as possible (from natural foods). 2:1 protein to fat is good. This tends to mean, looking for lean beef, chicken, eggs, or Greek yogurt (there are, of course, other options, but these are readily available high protein options). Seek ways to strip unnecessary fats out of your diet. Think about things that minimize suffering. Some examples include reducing cooking oils, removing or reducing cheese in salads, replacing high fat dairy with lower fat dairy, and using some egg whites with whole eggs. Eating the same foods consistently is helpful. These meals provide stability. You know how you will feel after them. Unless other big changes have occurred in life, you know how much to cook, it's easy to know your calories and macros, and you know how full you will feel and for how long. Go To Healthy Recipes Andrew and Niki both like the Made In Blue Carbon Steel frying pan. It cooks eggs well. Niki loves a high protein and veggie breakfast. She cooks some onions, bell peppers, jalapeno peppers, and bok choy. Add some salt (not until the end!) and then some Boar's Head pastrami turkey (about 50 grams). Cook some eggs and back, put all of it in a low carb tortilla and you have a healthy breakfast that is under 400 calories. Andrew will often go to Starbucks. When eating out, look for options that have high protein to calories ratios. Greek yogurt with fruit (fresh or frozen), sugar free jello, and maybe grape nuts is super tasty and high in protein. Whipped cottage cheese is similar. Andrew also has a chicken breast meal with potatoes. Cut the chicken breast in half (to make it thinner). Salt ahead of time (could even salt and leave in the fridge over night). Cook some baby potatoes in the oven (don't salt until the end)! Enjoy. Lastly, a rice hack. Forget about the rice button on your instapot. Rinse the rice, add your water or chicken stock, some salt, and (optional) pat of butter or oil. Cook it for 3 minutes, do NOT have the keep warm function come on afterwards, then immediately start dishing out. These are some of your go to healthy recipes. What are yours? Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 23 April 2024

Swing for the Fences! - Coaching Success - #544

Swing for the fences! Don't leave anything on the table, give it your best shot, and go full bore ahead. Swing for the Fences! - Aggressively Pursue the Urgent & Important A single decision or event can change the course of your life. Regardless of life, philosophy, or religion, this is true. When presented with a big opportunity, you need to swing for the fences. Hyperfocus your life and efforts on this. This is when urgent and important overlap. This is when you put your sleep, family life, and other things on the backburner to aggressively pursue the opportunity. You don't get the outcome if you don't swing for the fences. You don't even get to swing for the fences if you don't swing at all - if you fail to show up. Swing for the Fences Regardless of the Outcome This does not mean you succeed. You may fail. You will fail often. Another opportunity will come. Work hard, prepare yourself for those opportunities, and be ready to show up and wing for the fences when the opportunity falls in your lap. Don't leave life with regrets about what you did not seek, what you failed to try. Swing for the fences! This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 19 April 2024

Are More Sets Better? - Evidence Review - Beast Over Burden - #543

Are more sets better? We dive into a new study and an associated article and headline. Are More Sets Better? Evidence-Based & Nuanced We're talking about muscles and hypertrophy today. Outside Magazine recently featured an article that discussed adding more sets for building muscle, which argued that you should add more sets to build muscle. Andrew and Niki are here to be your funnel of truth. Are More Sets Better? Let's Dig Deeper When we look at scientific studies, it's important to avoid the seemingly easy route of reading a headline or even a news article. If you read the study itself, don't assume that the study title or abstract will match the data necessarily. News media exist to sell their product, and weak headlines don't sell. These incentives exist for scientific magazines and scientists as well - no results or another study confirming what we would expect to find do not dazzle. That being said, studies and scientific literature are not worthless. What Andrew & Niki find is that the headline overstates the findings. Remember, we all have models of how the world works. Ideally, your model has been built according to investigation and astute observation. Studies can and should inform that model, and if a piece of data disagrees with your model you should confront it. That being said, upturning your model because of one study is not recommended. Are more sets better? Maybe, it depends, as adding sets is certainly a tool to use. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 16 April 2024

Enjoy the Pursuit Not the Outcome - Coaching Success - #542

Enjoy the pursuit not the outcome. We are refine by the pursuit, by the difficult process, not the outcome or achievement. Enjoy the Pursuit Not the Outcome We find joy in the pursuit of hard things. The process of doing hard things refines us, not the outcomes. Jasen Huang shares how he would not do it again if he could do it again. He did not know how hard it would be but often asks, "How hard can it be?" Andrew Schulz discusses with Joe Rogan how Joe enjoys hard things. You have to come to love the hardship and pursuit it voluntarily. Hardship is coming for you, one way or the other. You can choose it, or it can choose you. If you pursue comfort, hardship will find you. You almost certainly know someone who seeks comfort too much. What does this lead to? Pain, things being taken from you, inability to physically or emotionally do things. Enjoy the pursuit, not the outcome. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 12 April 2024

The Gospel of Hard - Beast Over Burden - #541

Learn about the good news - the gospel of hard. Hard things done intelligently and consistently create good results. The Gospel of Hard: Voluntary Hardship We at Barbell Logic have been spreading the good news of voluntary hardship for years. Truly, if you expose yourself to hard things, intelligently, consistently, good things will happen. Truth be told, even if you do this somewhat poorly, the persistent hard work often produces results. Hard does not feel good, especially at first. But if you repeatedly expose yourself to hard things and overcome them, you will learn to associate hard with opportunity, and build a lifelong habit of pursuing challenges and the fruits of these obstacles. The Gospel of Hard: Physical & Psychological Benefits This is Barbell Logic, so clearly we love the physical benefits from strength training. That being said, the psychological changes matter and may be bigger. Completing hard tasks builds confidence. It builds a pathway that you can apply in other areas of your life. A heavy set of squats can help you become a better father or employee or friend. We obviously love barbell and strength training, but we highly encourage you to pursue something hard regularly, especially in the physical realm. See the fruits of your efforts. If you're looking to begin, but are stuck, look for a coach. Look for someone who can help you with technique and programming, but also connects well with you. Experience the gospel of hard. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 9 April 2024

Uniquely Hard - Coaching Success - #540

You have to undergo uniquely hard efforts for uniquely successful outcomes. Expect (and demand) nothing less from yourself. Uniquely Hard, Uniquely Successful If you set challenging goals, expect (and demand) hard efforts. Alex Hormozi said on the Modern Wisdom podcast, the following: When things get hard, this is where most people stop. And this is why they don't win. And hard feels shitty. This is what hard feels like. And this is why most people can't do it. People who succeed work hard. And, guess what, in those rare circumstances and outliers you can think of, where everything falls into someone's lap, they don't value the wealth or whatever else they received. You don't respect them either. We look up to the Michael Jordans, the Larry Birds, the Rudys. We look up to those who put in the work, day in and day out, for weeks, months, and years. Uniquely Hard: Walking Through the Valley of S#%& What are you going to do TODAY to move you toward your goal. Do it - TODAY. Don't just listen to Alex Hormozi or Jocko or me. Do. Get in the arena. Take the first step. Know that you'll have some initial motivation and the honeymoon phase. Before it becomes a habit, you'll want to quit. Don't. Persist. Walk through the valley of suckiness. Accomplish something uniquely hard. Accept your circumstances and the outcomes, but put in the work. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 5 April 2024

How Can I Look Like Jake Gyllenhaal? - Beast Over Burden - #539

How can I look like Jake Gyllenhaal? If you've asked yourself or your coach this, we discuss what this looks like (really). How Can I Look Like Jake Gyllenhaal? The Goal A popular movie comes out with a young actor who takes his shirt off and shows his shredded mid-section. What comes next? The onslaught of requests and goals to look like him. Articles explaining his training routine, diet, and more. Shred your abs with this Roadhouse routine. Andrew and Niki explore what this process might look like (really). How Can I Look Like Jake Gyllenhaal? The Process It's going to take a long time and, contrary to many people's expectations and desires, you will almost certainly have to gain weight before you cut. For many, they are unwilling to add weight. Second, the cut is going to be rough. It may begin easy enough, with sustainable nutrition practices, but you will end feeling (and being) weak and lethargic. Realize that Jake approached this like a bodybuilder for a show. This is the peaked, temporary appearance of someone who underwent a long process and was not walking around like this for a long period of time. It is inherently unsustainable. How Can I Look Like Jake Gyllenhaal? The Mindset Third, it will take a lot of consistent, hard training over a long period of time (some of which you will feel and be weak). Lastly, and not unimportantly, you will have to deal with the hunger and what comes next. You will have extremely low energy near the end, not want to train, not want to work, and think about food most of your day. You got shredded, took the picture, posted it to Instagram. Now what? It will be hard to not compare yourself unforgivingly against this temporary success. If you want to look like Jake Gyllenhaal, you need to envision the life around the body and be prepared to dedicate the sacrifice this will entail. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 2 April 2024

Applying MED to Coaching Beyond Programming - Coaching Success - #538

We discuss applying MED to coaching beyond programming. MED principles underlie an effective, successful approach to online coaching. Applying MED to Coaching Beyond Programming (Some Principles) Matt and Scott developed the principles of MED programming, which approached programming by keeping as many variables constant as possible. Change as little as possible. This does not mean easy. Simple and hard is wildly ineffective. The approach focuses on intelligent resource allocation. For example, if you can get stronger and add muscle with 1x5 deadlift, why do 3x5 or 5x5? Keep things simple. Don't do complexity for complexity's sake. Applying MED to Coaching Beyond Programming - An Approach Toward this approach, Matt has revised the 3 principles of MED for coaching. simplicity over complexity economy over excess effort over easy The approach needs to be client-focused. It needs to be personal and flexible, simple and frictionless. The Barbell Logic & TKC approach values clients' and coaches' time and money. This system is flexible in 3 ways: does not force client into inflexible schedule does not force client into one location does not force client into limited equipment The fitness industry needs to be reformed. We aim to do that, one coach and client at a time. Applying MED to coaching beyond programming. It's simple, hard, but effective. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 29 March 2024

The Evolution of Training Expectations - Beast Over Burden - #537

We talk about the evolution of training expectations as you move from novice to intermediate to advanced lifter. How you you manage your mindset, so you can train for life? The Evolution of Training Expectations: Managing Your Mindset PRs measure progress, encourage buy-in and consistency, and help make training fun for novice, intermediate, and early-advanced lifters. This slows or ends. You want to keep training for the rest of your life, though. The driving force for keeping you training cannot be PRs. You cannot expect to drive up weight on the bar consistently. Failing programmed reps is not actually failure, in the scheme of your goals to train consistently and grow and maintain strength, vitality, and health over time. If you are overly wedded to today's workout - if there is a hyper focus on today - you are, really, falling into an exercise (not training) mindset. Now, it's true that training involves following a plan. But our bodies do not always cooperate - even the best coach in the world cannot perfectly predict your performance that day. Things need to change. The Evolution of Training Expectations: Accumulate Hard Sets Accumulate heavy but doable sets over time. This is the way to build strength and muscle over time. As you progress, great flexibility will likely need to be built into your program. You will not be able to grind away RPE 9.5-10 sets. You need to enjoy training. Picking a specific exercise to drive up, as opposed to everything, may make sense. Focusing on consistency (even if it's one lift a day) can help. Play with different supplemental lifts and different rep schemes. Take the PRs when they are there, and enjoy them. You may think about maximizing recovery. It will take longer and longer to get PRs (and one day they will stop). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 26 March 2024

When Should I Leave My Safe Job? with Jesse Mecham - Coaching Success - #536

When should I leave my "safe" job? Jesse Mecham, founder and CEO of YNAB and author of the book You Need a Budget, joins Matt to discuss when you should leave the supposed safe job to make your side gig your main job. When Should I Leave My "Safe" Job? - There Is No Safe Job Totally safe, secure jobs do not exist. If you're an employee, whether it be at a small or big company, you could lose your job for countless reasons outside your control. If you work in the government, a shutdown or change in law could spell the end of your job. Furthermore, even if you have a job that has a lower chance of loss, what is it costing you? Do you find satisfaction with it? Do you get to spend time with your family? If you own a company, it is true, it is all on your shoulders. But, in reality, things are on your shoulders any way. If you like the idea of being your own boss and have the temperament and ability to do so, this is worth considering. First, you need a side gig. When Should I Leave My "Safe" Job? - Go For It, Prudently If you have a side gig that is making good money and want to make it your main job, you should probably go for it if you've met the following conditions. You have paid off all debt (excepting the mortgage) You have saved up enough money to pay for at least 3 months of bills Your spouse (if applicable) supports you One critical note here is that before you come to this point, you need to ensure that you do not raise your living standards to the income from both jobs. Save the side gig money, do not raise your monthly expenses to your temporary monthly income. When should I leave my "safe" job? If you are ready, you should probably leave it. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 22 March 2024

Tips for Training While Traveling - Beast Over Burden - #535

Tips for Training While Traveling: Whys Why train while traveling? While, in part, it depends on how often you travel, your goals, the length of travel, and how consistent you are outside of travel. For those who are extremely consistent and rarely travel, it might make sense to take the week off. If you travel for business, you need to train. You will feel better if you train. The workout might not feel good, especially to start, but you will feel better afterwards. You might even feel better during the workout (e.g. initial warm ups feel terrible, then the heavier warm ups and work sets move well and feel good). It also helps provide structure to your days, which on vacation can often lack structure. Additionally, it gives you some short amount of you time, and, importantly, healthy you time. Tips for Training While Traveling: Hows Incorporate your gym seeking into your travel planning. Checkout the hotel gym and nearby gyms. You can often find a serviceable gym that has a guest policy. You might need to call the gym to check the visitor policy. Pack and prioritize some equipment. Belts and other bulky items are not needed. Having a pair of shoes that you can both lift and do cardio with makes sense. You might pack some small things like liquid chalk, straps, or knee sleeves. Plan your workout ahead of time. Intend to do at least something hard - get into that "worth it" zone. Depending on the number of times you will train and decide whether you will do full body and a split. Fewer times means full body makes more sense. Besides that, Niki and Andrew have some general tips and approaches they take: Mentally let go of the weight on the bar AMRAPs supersets (antagonistic or similar) burn out sets drop sets hard exercises that don't require tons of weight (e.g. bulgarian split squats) bend these joints: knees, shoulders, elbows, hips Try out these tips for training while traveling. A couple links for helping you train while traveling can be found here & here. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 19 March 2024

Online Coaching Success Story with Adam Skillin - Coaching Success - #534

Hear a motivating online coaching success story with Adam Skillin, a BLOC coach, who works full time at BLOC. Online Coaching Success Story: Before Coaching Adam Skillin worked various jobs, including banking, but always knew he did not want to go down the typical 9-5 path. Adam lives and grew up in New Jersey. He worked in the banking industry and also did various jobs including bartending. More than once he picked a job that did not align with good macroeconomic timing. He became interested in BJJ and MMA, and thought that this would become his side hustle. He planned to open up a gym and tried to get a professional fight. In 2010 he saw someone in his weight class (he was 5'6" and weighed 130 pounds) deadlift 405 pounds and did not think that was possible. Further, he immediately saw that getting stronger would provide benefits to his strength. He began training, got stronger, it improved his BJJ game, and others grew interested. Suddenly, he was coaching other people. Online Coaching Success Story: Quality of Life Adam saw that this could become his side hustle. He got stronger, got certified, and as he started to coach people in his free time outside his 9-5 job, online coaching became a thing. He immediately saw the benefits. A few months later, Matt offered him a job at BLOC to start coaching online. Adam now coaches over 50 clients making 6 figures a year and works an average of 75-100 minutes a day. He has 100% on-time feedback and extremely high retention. This is his online coaching success story. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 15 March 2024

Menopause...Really We Need to Talk About It - Beast Over Burden - #533

We really need to talk about menopause. What to expect, how you make changes to lifting, nutrition, expectations, and more. Menopause: Causes & Expectations Menopause is about a 10-year period of life for women where estrogen decreases, causing other changes to a woman's biology. Some changes include the end of the menstrual cycle, decrease in energy levels and trouble sleeping, increased difficulty trying to retain muscle mass, hot flashes, and sex drive changes. Let's face it, it does not sound all that fun. But it happens, so it makes sense to understand it, prepare for it, and undergo it in a way that matches our goals and values. Menopause: Approaching & Undergoing It Intentionally Really, what you do in the weight room and kitchen do not change. You need to eat protein and lift heavy weights. That does not change. Managing expectations is important. Adaptations cannot occur as quickly. You will not be able to handle as big of a dose of stress, and you will take longer to recover. This is why Niki recommends, for those who are in a position to do so, to put on the muscle mass while it's easier to do so before menopause. Building the habit now and understanding how to enjoy training, over years and decades, is important. This may not be the most fun time to train, but it is important to continue to train. We really need to talk about menopause. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 12 March 2024

Reliability Costs Nothing, Changes Everything - Coaching Success - #532

Reliability costs nothing but changes everything. Show up on time every time and say what you are going to do. Reliability Costs Nothing - Integrity over Time Andrew Jackson shared his value equation a couple years ago, which includes ability, integrity, and benevolence. Reliability is essentially integrity over time. Do you show up each time, on time, and do the thing you said you would do. This costs no money. It takes time and effort. It means you will show up when you're sick, tired, and for whatever reason do not feel like it. Reliability Costs Nothing but Changes Everything Reliability brings tons of value to those you interact with. You likely have been in a situation, as a parent, supervisor, or friend, where you know whom you can rely on with a difficult task and whom you cannot. As a manager, it is wonderful to know that you have an employee (or multiple employees) you can rely on to get the job done each time. You can fake benevolence for a short period time. You can probably fake integrity for a short period of time. Over months and years, however, your character reveals whether you are reliable or not. Decide to be reliable today. Consider if you are reliable. Think about how others (your spouse, friends, supervisor, etc.) perceive you. Would they say you're one of the most reliable people they know? How can you become more reliable? Reliability costs nothing but changes everything. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 8 March 2024

Better Your Bench - Beast Over Burden - #531

Learn how to better your bench with proper technique and good equipment. Improper gear and form means less weight on the bar. Bench more. Learn the way. Better Your Bench with Good Equipment For anyone who has tried to bench heavy in a commercial gym, they typically find that the experience is frustrating. Weights are harder than expected and may even come with missed reps. Bad equipment is often to blame. Whether it is slippery bars with nearly no knurl to those bench-rack combinations that have the bar far too low or too high to slick benches that prevent you from digging into the bench and freezing your scapulae, these gear problems abound in commercial gyms. You can, typically, make a bad situation worse. You can better your bench. Wearing a bar grip shirt helps your shoulder blades stick better to the bench. You may want to bench in a squat rack, which typically has smaller jumps between holes, then in those bench-rack combos. Having a spotter so you don't have to shrug the bar 4 inches off the j-hooks can help. You may need to put plates underneath your feet so you can get a better arch. At home, getting a monolift is a good investment, especially if you tend to experience shoulder pain. Also, you may need to lower expectations. This can be a good situation for autoregulation. Better Your Bench with Correct Technique Technique matters too. You want to have the maximum amount of stability for the longest duration possible. You should not be wiggling after the bar is unracked. Don't do it! Build tension as you set up. Your legs should drive up the bench into your shoulders into an arch. You should use the weight of the bar to help pin your shoulders down into the bench. You should squeeze the bar hard. Another consideration is breathing. If you can do it efficiently, complete 2-3 reps on one breath. If not, focus on maintaining scapula position between breaths. Better your bench with proper equipment and good technique. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 5 March 2024

Defining Your Core Values - Coaching Success - #530

We talk about defining your core values. These underpin your goals & actions, help you make decisions, & reflect your personality and aspirations. Defining Your Core Values: Brainstorming & Reflecting Matt discusses how to identify and list your core values. These should reflect your personality but also be aspirational. For example, for Matt, quite reflection would not be a core value. He verbally processes ideas, and he would be working against his natural tendencies. Rather, lean into your personality, though work on addressing your weaknesses and bolstering your strengths. Notice what attracts you on social media, literature, podcasts, movies. Which characters and actions attract you (and which repulse you)? What are your natural tendencies and preference that you have no problem with? Start listing these out, thinking about them, and you can move on to refining your list. Defining Your Core Values: Refining & Defining As you create your list, think about different aspects of your life, such as family/relationship/interpersonal, business/professional, religious/spiritual, etc. Once you feel you've taken some time and reflected, identify the top 5 core values. These help underpin your goals and actions and all your decisions. They help avoid chasing shiny objects and help you avoid the lesser, easier, more comfortable paths that clash with your values. Defining your values is useful, whether for just yourself or your business. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 1 March 2024

Who's Your Daddy? Programming Difficulties for New Dads - Beast Over Burden - #529

Programming Difficulties for New Dads Having a newborn changes your life, and training has to change as well. For a dad, the change is different than for a mom. For the mom, she undergoes physical changes for 9-10 months leading up to the birth, so her training has to change prior to birth. For fathers, however, their changing (mostly) does not change before the birth. At birth it changes drastically. This is an especially busy time for fathers, and part of it is the lack of predictability. When will the baby sleep (when will mom sleep). You might think you were going to train and then mom falls asleep and you're watching the kid. Flexibility is required in your training for these programming difficulties for new dads. Programming Solutions for New Dads If you have a coach, it's important to talk to your coach prior to the birth about what is likely realistic (this will change). Lower your expectations for how long training will be. You might also have to cut training sessions short. Both Andrew and Niki have seen many clients train with their babies in the gym. This is fine. Something like a one life a day program is probably what is called for. It helps if you have a home gym or at least some equipment at home. If you don't have a home gym, you need to make your gym as convenient as possible. Something that is on the way to work and open early so you can workout early is likely ideal. Working out before bed affects sleep. Overcoming programming difficulties for new dads also tends to involve more autoregulation and lifter control. The client might decrease the weight and volume a bit if they're exhausted. If they're feeling good, they might go for extra reps or an extra set. Aim for at least 3 workouts a week. Think about getting in a training session over a series of workouts, as opposed to one longer workout. Mindset Shift for New Dads How you define training and training sessions and how you identify that will have to change. 4 sessions of 90 minutes a week is probably over. Uninterrupted training sessions and full body training sessions are probably on hold for a bit. Productive, useful training, however, does not have to look like that. Planning, preparing, and completing something each week is massively better than taking weeks or months off. Here are some thoughts on overcoming programming difficulties for new dads. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 27 February 2024

When One Teaches, Two Learn - Coaching Success - #528

When one teaches two learn. Matt shares his teaching approach - from interest to refined speech or presentation. Teaching and coaching with pressure are critical to mastering anything. When One Teach Two Learn: Importance of Teaching In order to become an expert coach, or to master any subject, you have to coach, or teach, when it matters. You may have found at some point that you had read or consumed a lot of material on a subject. When you tried to explain it to someone else, the apparent coherent thoughts were not there. Technique coaching in person is important to mastering technique coaching (you can simulate that, to some degree, online). This goes for teaching as well. Taking your ideas and trying to turn them into an article, podcast, or speech helps the knowledge not only deepen but also cohere. Many times, you have unordered ideas in your head - you need to order them. When One Teach Two Learn: Matt's Teaching Process Matt has a process he has followed to go from interest to refined speech, presentation, sermon, etc. Dive deep into a topic of interest Organize major thoughts Speak it or write it Before the first action, you have to find something that interests you. It could come from a book, podcast, YouTube channel, thoughts - whatever. Something peaks your interest and you want to learn more. Matt starts at a general place, such as Wikipedia, and goes from there. Look to the sources from those initial places, dig deeper, and learn as much as you can. As you do so, take notes. As you take notes, you'll start to see certain patterns and major points or thoughts. Consider these major bullet points and how they related to each other. Try to put them in a coherent order. Next, speak it (or write it) and share with someone else. For example, if you have to talk in front of a group of 20, first talk to your spouse or a friend. This rehearsal helps you better organize your thoughts and refine your speech. It is, however, a critical step. When one teach two learn. Go learn (and teach). This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 23 February 2024

Don't Abandon Your Body - Beast Over Burden - #527

Niki and Andrew interview Melissa MacGregor, wife of BLOC coach Mac and BLOC client, and her coach Joel Rasmussen. Melissa suffered a stroke but, with patience, perseverance, and strength training, was able to return to physical activities she never thought she could do again. Healing Through Strength Training: Perseverance & Experimentation Melissa saw her husband benefit from strength training and decided to give it a try herself. Joel, her coach, tried many creative ways to help her focus on what she could do. They experimented and pushed into the pain. Pain was feedback that, in her case, was positive because it was a sensation. Joel also had to get creative for new ways to feel her body during lifting, as she did not have the normal sensations and proprioception that others have. Over time, with patience and hard work, she has regained not only the ability to complete certain lifts "normally," but has also been able to return to activities such as biking and skiing, that she never thought she would be able to do again. Listen to this heartwarming and motivating story of patience, perseverance, grit, and healing through strength training. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 20 February 2024

Building EliteFTS with Dave Tate - Coaching Success - #526

Matt talks to Dave Tate about building EliteFTS. What were the struggles, successes, and untold stories that created EliteFTS? Dave Tate & EliteFTS had a huge impact on Matt Reynolds & Barbell Logic, whether it be from introducing him to the Russian programming literature, to programming tips and principles, to recommending the e-Myth. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out the Barbell Logic podcast landing page. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Building EliteFTS - Before EliteFTS Both Dave's dad and grandfather were business owners, who inculcated and demonstrated the value of hard work. Dave helped his dad as a teenager, and his dad stressed the importance of quality products (which Dave has stressed with EliteFTS' equipment). As a teenager, Dave grew sick and tired of being "beat all the time," so he trained harder and worked harder and started to see benefits. His wrestling coach saw him running stairs one day and told him that if he worked harder than everyone else, he wouldn't be beat. This, paired with the benefits of strength, started to help him build confidence. Dave also struggled in college, but ultimately decided to return, work hard, and brought up his GPA. He was deciding whether to move to Columbus or Cleveland and ultimately decided to move to Columbus (in part) because of a girlfriend, which meant that Dave would train with Louie Simmons at Westside Barbell. Dave had different jobs, including personal training, bouncing, and gym management, and describes in his story at a couple points where he did not want to continue on the track he found himself, so he made a change. Helping Louie sell equipment and deal with customer service, paired with creating a Q&A website, ultimately created EliteFTS. Building EliteFTS Elite FTS began in the late 1990s, with the internet early and shipping times for gym equipment being 16 weeks. He learned, from eMyth, that he needed to free up time to spend more time as manager and then owner of the business. Dave and Matt talk about the importance of adversity and how it has refined them both. This aligns with Matt's voluntary hardship principle. Ultimately, as a business owner, coach, and human, you will face adversity. Prepare yourself by doing so voluntarily so that when the involuntary challenges come, you can handle them better and grow from them as well. Enjoy Dave and Matt talking about building EliteFTS. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 16 February 2024

It's Hard to Be Professional - Beast Over Burden - #525

We explore professionalism and why it's hard to be professional. Professionalism is difficult, but deliver values and sets you apart. Professionalism: Competence, Integrity, Benevolence Andrew has delivered, through podcast and in-person talks, a deep dive on how competence, integrity, and benevolence make up a professionalism value equation. Matt also has also delved into this here. This framework or model to conceptualizing your coaching or business really helps you think more intelligently about where to improve. Professionalism Sets You Apart When you have built yourself some expertise and are above the level of amateur, you should respect yourself, expect a high value of yourself and ask a relatively high price of your customer (the price should be less than the perceived value). Then, you need to deliver a high level of service consistently across the competence, benevolence, and integrity. Plenty of people are delivering online coaching. Personal trainers and coaches abound. Professionalism sets you apart. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 13 February 2024

Chase Value not Status - Coaching Success - #524

Matt discusses that, whether in life or business, you should chase value not status. This leads to a successful business and happier life. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Chase Value not Status In a social media world, it can be easy to pursue status. In the world we inhabit, it can always be easy to chase money. Pursue something else. Chase value. Deliver value to your customers. When entrepreneurs talk about opportunities, unless they are discussing some loophole or morally questionable pursuits, they're talking about a clear area where a problem exists where business can provide value. You provide a customer a new roof, they give you money. The value you provide should be more than the price point. Chase Value not Status - Appearance Versus Reality You don't have to have thought too much about social media to know that people don't typically put mundane tasks, boring events, or things they're not proud of. People select, for their own purposes, what they present to the world via the social media site. This is illusory (and might be fake). Chase value and deliver it to others. Yes, business have to make money, but the singular pursuit of value does not lead to long-term success or happiness. Chase value not status. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 9 February 2024

Solutions Sans Suffering: Joyful Self-Improvement - Beast Over Burden - #523

What does joyful self-improvement look like (and is it possible)? Today, we explore solutions sans suffering. Joyful Self-Improvement: Struggling & Floundering People really struggle to make important changes in their lives (that they at least ostensibly want) such as to lose weight or gain more muscle. Reasons abound for the difficulty. People hear and see conflicting, extreme solutions or short-term, impossible solutions (e.g. 6 weeks to six-pack). Furthermore, every person is different. People have different goals, preferences, body types, and reactions to training stimulus (e.g. you cannot become faster than Usain Bolt simply by trying really hard, though you will certainly fail if you do not try). Joyful self-improvement also confronts the reality that change takes a long time. It took you a long time to reach the point where you have decided it's time to make a difference. The positive changes you desire will also take a long time. Joyful Self-Improvement: Solutions Sans Suffering Whatever solutions you (or a coach) decides on, they have to be sustainable. Can you really go the rest of your life only eating meat (or some other extreme diet). Note that many of the people who follow a strict diet have quick feedback regarding when they eat a certain food (such as celiac disease). Niki and Andrew recommend getting to a baseline before making changes. When you make changes, don't through the kitchen sink at your problems, but try one (or a couple) small changes. Consistently eating a couple hundred calories less than you have can make a BIG impact. For joyful self-improvement, lean into what you like and embrace the long path to change. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 6 February 2024

How to Find the Perfect Accountant with Mitchell Baldridge - Coaching Success - #522

Mitchell Baldridge, CPA, CFP, talks to Matt about how to find the perfect accountant, something a growing business will have to do at some point. He owns Baldridge Financial and Better Book Keeping. Check out the Stupid Tax podcast, with Scott Hambrick and Mitchell Baldridge. How to Find the Perfect Account - First, Don't If you're starting a business, you first need to find clients and jobs. Start making money. When it comes to tracking and handling money, start a business bank account or use a different bank account than your personal. Simply, you need to clearly separate business expenses from personal expenses so at the point when you or someone else needs to prepare taxes, things are easy to delineate. Early in the year (when this podcast airs) is a great time to start a business, because you have the rest of the year (and really until taxes are due) to get your money in order. Right now, though, it's just about not screwing up. Another recommendation, which is unrelated to accounting but for business owners is to not expand your expenses to your new income. If you make $80,000 at your full-time job and begin to make money from your company, at some point you'll have to quit the full-time job and take a paycheck. Save that other money, pay off debt - but don't increase your monthly expenses. How to Find the Perfect Account - Use Your Network The best way to find a accountant is similar to how you might find an electrician. Ask people you trust about who they use. For example, Matt asked his trusted HVAC technician if he can recommend an electrician. He did, and the electrician provided great service. Try to find business owners you can talk to and pick their brains with. It might be a group of people who are in the same industry, or not, who are all small business owners. Similarly, you might reach out to someone who has done this before. Mitchell, for example, reached out to Scott after hearing him talk about his experience with Diamond David Keesling on the Barbell Logic podcast. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 2 February 2024

The Motive is Muscle - Beast Over Burden - #521

What is the goal of long-term strength training or barbell training? Muscle is the motive. It's your health & capability 401k. Niki & Andrew explore their changing mindset and training. The Motive is Muscle - Shifting the Goal The measurement that is most correlated with force production (strength) is the cross sectional area of muscle mass. Basically, more muscle means you're stronger. Strength equates to more capability. At some point, though, if you only value force production, whether it be because of gyms closing or an injury or getting older, your PRs are behind you. What is the goal? You could say it's to keep your PRs as high as possible, but for many, that's is pretty unmotivating. Muscle is the motive. Aim to accumulate hard sets each workout, each week, and increase stress over time. As you get older, it gets harder to add muscle mass (but not impossible - it's never to late to start training!). Aim to build muscle and keep training. Muscle is the Motive - Shifting the Mindset This changing goal requires a changed mental approach. We have stressed PRs for year - and we still celebrate PRs. Especially when someone begins to train, PRs help motivate as well as measure progress. Gaining muscle mass and focusing on hypertrophy is harder to change. It takes awhile to measure progress, and it's even harder than with strength training to remember the goal of each training session because there is not necessarily a scheduled PR attempt lurking days, weeks, or months off. Really, because at some point - whether it be a permanent shift or temporary period of life - you have to train knowing PRs aren't coming. Hopefully, at this point, you've built up the habit. Try to ensure you enjoy training (understanding you won't enjoy every rep, set, or workout). And, worse case, take your medicine, because it's good for you. Muscle is the motive. Gaining muscle mass is the goal. Go get it. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 30 January 2024

The Excuses that Derail Progress - Coaching Success - #520

Matt covers the excuses that derail progress toward your goals, whether they be personal, business, or otherwise. Master and overcome these excuses. Excuses that Derail Progress - Valuable Things are Hard We at Barbell Logic value voluntary hardship. Simple, hard, effective training brings you toward your goals. Voluntary hardship is refining, whereas involuntary hardship may or may not refine someone who experience the difficulty. As we grow and encounter growing challenges, common pitfalls or excuses arise, where people can sabotage themselves, their goals, or their businesses. You may have all or some of these to differing degrees, and even if you improve yourself in mastering them they do not completely disappear. The Excuses that Derail Progress Matt discusses the following four excuses: fear chaos self-medication stubbornness Fear We often consider the approaches to the flight or fight response. Maybe this excuse is someone who freezes. Matt identifies 3 types within fear: the staller, the saver, and the micromanager. The staller hesitates to make decisions, putting off the hard decisions as long as possible (or longer). The saver never spends money or invests in needs of the business. The micromanager lacks trust in his or her staff to get the job done correctly. All these stifle and potentially end progress, maybe even to the point of failure. Chaos Maybe chaos is someone who fights in response to fear. Without consultation or consideration, he immediately makes the easiest, quickest decision. This person often drowns in urgency, and whereas they do not stall, they also do not think very much. Some time, reflection, and discussing things over is warranted for most decisions. You have to spend time on the important. Self-Medication The third excuse that derails progress is self-medication. Self-medicators rely on pleasurable activities to ignore or bury the stress. They may dive deep into vices such as gluttony, drugs, sex, or other pleasurable pursuits, These behaviors can often wreck people, families, and business. Important, they do nothing to deal with the issues at hand. Stubbornness The stubborn fail to take personal responsibility, own up to their mistakes, and say "my fault." If you're a business person, you have to be learning, and learning, often times, is painful. Yes, much of it is reading books and listening to podcasts and seeking out those more experience than you. Ultimately, though, even with reading books, you have to see that a recommendation approach to solution in the book is better than what you are currently doing. Many times, learning comes in failing or stumbling. You cannot ignore these. They hurt. They're not fun. Learning opportunities, however, exist from reflecting on these failures. Excuses that derail progress abound, and we can't let these derail progress or lead to failure. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 26 January 2024

Fluff Updates and Sleep Strategies - Beast Over Burden - #519

Andrew & Niki talk sleep strategies & fluff updates: how snapping back after the holidays improves sleep, health markers, appearance, how you feel, and more. Sleep Strategies & Fluff Updates It's January, post-Holiday period, and time to snap back. Andrew & Niki share their fluff updates and tips and tricks for improving sleep. Niki has had a 19-day period thus far, which has included weighing and measuring, no alcohol, and reduced sugar. She is not trying to lose tons of weight, as she wants to support training. She wants to look good for an upcoming television appearance and feel good. From this period, she has seen improvements to sleep (especially deep sleep each night) and improve resting heart rate. Andrew has similarly snapped back with 3 (no 4) drinks. The biggest thing he has noted has been improved sleep, especially deep sleep. Sleep Strategies & Deep Sleep Andrew has even had some drinks and still seen improved sleep. Andrew and Niki have both seen magnesium supplementation before sleep helping sleep. Andrew stumbled on the benefits of sodium before bed after eating popcorn and noticing he did not get up to go to the bathroom. Stan Efferding has actually recommended this (not eating popcorn but just the sodium) as well. Andrew has also began to read before bed, not on his phone, and this has helped with his pre-sleep routine. Let us know if you have any questions on sleep strategies! Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 23 January 2024

Do You Own a Business or a Job? - Coaching Success - #518

Do you own a job or a business? Does owning a business make sense for you? Either way, you need to approach this intelligently, thinking about the business you're in and the job you have. Check out the Stupid Tax podcast, with Scott Hambrick and Mitchell Baldridge. Job or Business - Should I Own a Business? Not everyone should own a business. Probably, most people should not own a business. It's not an insult: it's reality. Owning a business is too much risk and stress for some people. You still may be an excellent coach or technician. You may provide a huge amount of value to your employer or to your customers. If you're the right person to own a business, you probably find yourself unable to put up with some of the downsides to jobs and tend to naturally get after it. Matt and Scott are great examples of people who are natural business owners. Job or Business - Which Do You Own You may want to consider simply owning your own job, rather than a business. For example, you may want to be a coach, get as many clients, but not be a business owner. You may own a job. You'll still have to be your own boss and complete certain functions that aren't simply coaching, but you may not want to have other employees, and may be happy with growing to a point, making good money, and not be worried about a business. As a business owner, you assume the risk. You will likely, over time, hire employees - some will be technicians, others will be managers. You need to understand the nature of the business you are in. For example, Scott talks about the gym owner business as a type of real estate. Job or Business - How Good Can This Get? Regardless of whether you own your job, a business, or you work for someone else, you need to think about what your options are. What is important to you? Can you deal with the risk and stress of business ownership, or not? Do you want to grow a business, or are you okay with a smaller, steady income stream? Would you like to simply punch the time clock and not worry about things when you're off? Understanding the nature of your business or job and whether it is really a business or job is important. On the Stupid Tax podcast, Scott and Mitchell discuss thinking or your job, even if you work for someone else, as a service you are providing that employer. It may make sense, for some, to work for that company as a contractor rather than an employee, for example. Do you own a job or business? Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 19 January 2024

Can You Smell What BLOC Is Cooking? - Beast Over Burden - #517

Looking to 2024, we predict, hope, and share our thoughts on what you can expect from BLOC and what we are looking forward to. Looking to 2024 - Smell What BLOC is Cooking Matt, Niki, and Andrew share their predictions and goals for 2024 - fitness, fashion, and more. Fashion Predictions Matt: traditional, classic forms of clothing (feminine dresses & masculine suits and outfits) Niki: onesies & swapping of normal gender styles Andrew: 2000s are coming back, with belly buttons Goals Matt shared his here Niki: journaling every day; and being able to quickly return to the body she wants (after periods of more relaxed food & drink) Andrew: being more present & intentional (while acknowledging that these terms have become common, but that doesn't mean they're not admirable things to strive for) Business Predictions Matt: First $2M quarter Niki: strength for life catching on and bolstering BLOC & TKC Andrew: another step-function increase in the organization of Barbell Logic Looking to 2024? We share out thoughts, predictions, and hopes. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 16 January 2024

BLOC Wrapped, pt 2 - Coaching Success - #516

Matt, Niki, & Andrew continuing looking back on 2023 with The BLOCies, BLOC Wrapped, part 2 - favorite books, biggest surprises, and more. The BLOCies - BLOC Wrapped, part 2 Despite starting the podcast saying they'd look to 2024, they ran out of time (stay tuned for the next podcast). This podcast is Matt, Niki, and Andrew reflecting on more of their best and favorite of 2023. Below are some of the highlights. Best Experience Matt: Alaska trip with Rachel that included a helicopter flight; #blessed Niki: all-inclusive resort vacation to Mexico; the resort set the standard for customer experience, anticipating her needs better than she could Andrew: financial benefits of YNAB Favorite Book Matt: Outlive by Peter Atia Niki: Winter Garden by Kristin Hannah, Susan Ericksen, et al. Andrew: Brain Audit by Sean D'Souza Personal Growth Matt: Series A raise, involving pitching the business ~60 times, along with the Forbes book deal Niki: BLOC oversight role and all that comes with being THE leader Andrew: felt more like a product developer, alongside podcasting and working on those skills Listen to the episode for more on the BLOCies. Stay tuned for a look forward to 2024. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 12 January 2024

BLOC Wrapped - the BLOCies - Beast Over Burden - #515

Enjoy us look back on 2023 with BLOC Wrapped - the BLOCies. We share the best of our coaches & clients, fitness trends, & more. BLOC Wrapped - Coaches & Clients Our clients and coaches are amazing. We've got the stats to prove it. Matt joins Andrew & Niki to discuss clients who lifted the most tonnage, hit the biggest lifts, and more. They also discuss which coaches has the best on-time feedback and which lifts were the most programmed. We love celebrating our clients and coaches. What these stats reflect is a dedication and work that is reflected in the progress. The process creates the progress. BLOC Wrapped - Fitness Trends & Lifts Matt, Andrew, & Niki share their favorite and least favorite lifts and favorite and least favorite fitness trends of 2023. Niki loved the pendulum leg press (though they are incredibly rare). Matt enjoyed both the incline dumbbell press or Bulgarian split squat, and Andrew agreed about incline pressing. Matt's least favorite exercise was the incline barbell press (seems to cause shoulder issues for some people). Andrew wasn't crazy about the overhead press. Niki has avoided deficit deadlifts because of her observation that they seemed correlated with injury (personally and for clients). Matt sung the praises of GLP1 drugs, which have helped him lose weight. Andrew has enjoyed the shift in the fitness and nutrition sector of focusing on quality of life, as opposed to suffering and restricting. Niki loves all the women strength training in the gyms. Stanley water cups (that don't even fit in cup holders) tick Matt off. Andrew is not crazy about broccoli hair and red plaid pajama pants. Niki can't stand fitness influencers using photoshop. That is BLOC wrapped. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 9 January 2024

New Year's Resolutions - Coaching Success - #514

New Year's resolutions get a bad rap, but, if done well, they're simply an opportunity to plan your goals for the upcoming year. Matt shares his 2024 New Year's resolutions with you. New Year's Resolutions Done Well New Year's resolutions have really been dismissed in recent decades, likely because of the high failure rate they have (especially when you consider fitness or health goals). It's true, New Year's resolutions can be done poorly. If this is the only time of year you make big, bold goals and you find yourself never having achieved them, you may need to reevaluate how you create and pursue goals. If, however, your built more like Matt, it's simply a way to make goals for the upcoming year. It takes advantage of the down time during the Christmas and New Year's holidays. It also makes sense because it simply follows the natural calendar year. You should have goals you're pursuing. You should be improving yourself. Having an annual time where you evaluate the past year and make goals for the upcoming year is not foolish. Matt's New Year's Resolutions Matt ultimately broke his goals up into 5 categories, with over 20 goals. His categories are listed below: physical business material spiritual family You might have different or fewer categories. That's okay. Some of Matt's physical goals include reaching a 225 pound bodyweight and 35-inch waist. He wants to complete 250 workouts in 2024 and track macros every day in 2024. Having at least 80% of meals be homecooked and reducing alcohol consumption by 90% are also included. For business, there are some big projects he would like to include, such as a Series A funding round, a book deal with Forbes, and a couple TV shows. In the realm of spiritual goals, he wants to hit 0 debt (including mortgage), make some home renovations, and go to Europe. His spiritual goals include reading the entire Bible and preaching 10 times. Lastly, his family goals include having a date night once per week with wife (barring travel) and have bi-monthly daddy-daughter dates with his youngest daughter. Your New Year's Resolutions might be different. But, if you're someone who makes goals and accomplishes them, don't be afraid of New Year's Resolutions. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 5 January 2024

What the Fluff!? Strategies - Beast Over Burden - #513

What the fluff!? What do you do when you suddenly realize you feel bad, aren't happy with you look, and want to get rid of the fluff? What the Fluff!? It's January 2nd (or maybe later). You pull the belt across you on the plane, you get into your pants, you look in the mirror...what the fluff!? You may have eaten normally for most of the holiday period. For many people who find themselves gaining weight, it doesn't come from the decisions they're making for lunch on Wednesday, it's the "abnormal" days. Many who fail to lose fat do well on the week days but then overeat far too much on the weekends, negating any caloric deficit they may have created during the week. During the holiday periods or similar times like vacations, "abnormal" days increase, further increasing the caloric surplus. What can you do? Snap back to health by resetting your baseline. What the Fluff!? Snap Back Strategies Before you begin addressing the problem, consider your approach. Don't catastrophize. This may be a long habit of unhealthy decisions that you've decided to stop, or you may generally feel pretty good about your nutrition habits and just need a quick course correction. Either way, don't expect to fix this in a couple days. For big changes, you need to think about 6 to 12 months. When it comes to metrics, know yourself. For some, recording your weight each day will drive you crazy. For others, it's useful information that helps inform their decisions without causing overreactions. In terms of approaches, starving yourself is not a good approach. It may be useful, however, to have a short period where you're strict with no alcohol, no added sugar, and focus on having as many single-ingredient foods as possible. This resets your baseline and will, actually, have you feeling better after a couple days. You'll find that the bloat is gone and you come to begin appreciating healthier foods. Weighing and measuring for a period of time may also help. Why? Because it helps prevent a slide into hidden calories ("that's close enough"). It also, if you have not done it, helps inform you of just how many calories peanut butter, whiskey, and cooking oils have. Filling your plate with more veggies really helps too. What the fluff!? Don't freak out, snap back to health with these strategies. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 2 January 2024

Don't Prioritize. DE-Prioritize - Coaching Success - #512

Don't prioritize. De-prioritize. First identify and remove the things that provide you no value. Pull those weeds! Don't Prioritize. De-prioritize. Remove Things That Provide No Value If you're looking to create your GAMEplan, first remove those tasks and goals that do not provide you value. Remove the unimportant and non-urgent. One way Matt has identified these tasks is by how he creates his daily to-do list. He has a to-do list that populates on his tablet or phone every day. He simply renames it. When he notices the items that consistently don't get done, it's probably time to reconsider them (and likely remove them). Don't prioritize. De-prioritize. You can think about this with nutrition too. There are so many calories you can eat (or want to eat). What on your plate is not moving you closer toward your goals and does not matter to you? For nutrition, this can help you identify your non-negotiables - those foods or activities such as a small dessert in the evening, pizza on Fridays, etc. that provide you value and you desire to remain in any nutrition plan you follow. Don't prioritize. De-prioritize. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 29 December 2023

Q&A: BJJ, Nutrition, And Blown Out Pants - Beast Over Burden - #511

Niki and Andrew answer your lifting and lifestyle questions on BJJ, nutrition, blown-out pants, and more! Approaching BJJ as You Age Don't train as if you have to prove yourself or go RPE 10 each time. Rather, focus on picking up the basics, because that foundation of basics will result in deep, impressive skill as you potentially move to your purple, brown, and black belts. Pay attention to the details in the basics. Don't try to skip ahead, but understand the small, subtle details of basic moves. When it comes to competition, these details and foundation will cause you to be able to follow your intuitions, and you may surprise yourself when it matters. Nutrition Strategies for Truck Drivers Truck driving presents the combined challenges of limited food options and lots of time being completely sedentary (and the incentive to not stop too often, so not drinking too many liquids). You do not need to count macros, necessarily, but you need a strategy to consume adequate protein and limit calories (unless you're focusing, for some amount of time, on gaining strength and getting bigger). If you're focused on getting bigger, it's a bit easier, but simply ensure you're getting adequate protein. If you want to maintain or get leaner, preparation is key. Andrew recommends either packing heated pre-made meals in Thermoses (so you can eat hot, high-quality food for your first couple meals). Alternatively, bring a cooler with some healthy options. When looking at food options in a truck stop or gas station, Andrew has the following macronutrient general guidelines: at least 20-30g protein 40-60g carbohydrates no more than 10-20g fat You don't have to count calories, but these are good numbers to aim for when selecting a snack or meal when you can read the labels. Blowing Out Your Pants Andrew has a history of blowing out his pants. He says he has blown out at least twelve. He shares two stories. First, he blew out some pants at a wedding when he was dancing (he goes hard on the dance floor). The next day, when looking at the pants with the blown-out crotch, he discovered that he had been sweating so hard that there was encrusted salt on the black pants. Second, when he was a 280-pound lifter in a corporate setting, with the other executives being endurance athletes, he had just eaten a whole rotisserie chicken and, sitting in a chair, both broke the chair and fell over (and blew out his pants). The things we do for strength sometimes. Training & Marketing without Dogmas Niki's training objective is to gain as much muscle mass without injuring herself. Andrew's training is boring but consistent. Niki shares the difficulty in marketing her approach or the BLOC approach after she and BLOC has really moved away from dogmas. While we coach with principles, coaching is more applied to the clients' individual circumstances. Talking to others businesses, it's hard to be heard if you're not beating a dogmatic drum. Effective Communication & Storytelling (Emotions) Andrew shares that he has really learned the importance of emotions in communication (especially with disagreements or arguments). The details or what was said does not matter so much, but how the person was or is feeling. It is important to acknowledge those emotions. It actually relates to how Matt tells stories. He says, essentially, that he shares how he felt, what he did, and then how he felt after he did the thing. We relate to the emotion. As a coach, it is important to pay attention to your client's emotions. Not doing so can erode trust. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 26 December 2023

Coaching is Secondary. Business is First. How to Be an Owner - Coaching Success - #510

Coaching is secondary. Business is first. Learn how to be an owner, not just a technician or manager, for business success. Check out the E-Myth Revisited to read more on this subject. Coaching is Secondary for Business Success Consider this scenario. Someone becomes an expert in creating a certain craft or providing a certain service. Maybe this is butchery, baking, or candlestick making. Because friends and family love what this person does, their friends and family encourage this person to become a butcher, baker, or candlestick maker and start his own business. It fails. Why does it fail? Because the technical aspect is secondary. Business is first. If you decide to start your own business, you are a business owner, manager, and coach. Coaching is secondary to business success. You must spend time managing and owning the business. Coaching is Secondary: How to Be an Owner The E-Myth Revisited discusses the three different roles in a business: technician, manager, and owner. When you start your business, you must do all three (unless you happen to be rich and can hire people from day one). You cannot delegate any tasks. Over time, you can begin to delegate first the technician work and then the managerial work. If this bothers you - if this sounds like the opposite of why you signed up - you may want to reconsider starting a business. You may want to see if you can work for someone else. That's okay. Why? Because coaching is secondary, being a manager and owner is primary for business success. Learn how to be an owner. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 22 December 2023

Do the Hard Things - Beast Over Burden - #509

Do hard things. Valuable pursuits are difficult - embrace these challenges to grow, improve, and crush your goals. Do Hard Things - Valuable Pursuits are Difficult Nothing worthwhile is easy. Maybe we'll be surprised by how easy it is (maybe we built up a certain pursuit or task that we have inflated its difficulty). Building habits of sustainable nutrition is difficult. Creating a training plan you stick too is challenging. Pursuing anything with regularity - which is what is required to achieve excellent or even competence in any area - is hard. You have to make decisions every day that move you closer to that goal. You have to get in the gym or study the flashcards or write the words when you don't want to. Additionally, you'll have to stop doing something, as if you have decided to spend more time doing something, that time will have to come from other activities you engage in. Doing hard things feels good, if not in the moment, and leads to true happiness. Do Hard Things - The Value of a Coach We all have blind spots. These are patterns of behavior that we are unaware of for whatever reason that are producing the undesired outcomes we are trying to overcome. It is challenging to be objective with ourself. This is the value of a coach. A good coach can see things you cannot (or wish not) to see. A good coach can also help implement practical, realistic, sustainable solutions. This is necessary because a common pitfall comes from going too hard and then yo-yoing between too hard and not enough. Progress toward your goal comes from sustainable habits every day. Do the hard things, which require vulnerability, time, and effort. The hard things bring value and happiness. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 19 December 2023

Know Who You Are - Coaching Success - #508

Know who you are & take advantage of the holiday season to pause, reflect, and write down your core values and mission statement. Know Who You Are You don't need to have a mission statement, business plan, or core values to begin coaching or even start a business. Get customers now. As your business grows, you should sit down and knock these out. And there really is no better time to complete these then over the holiday season, when work tends to lesson and you look back on this past year and forward to the next year. Spend a few days creating these. Once you have a draft, step away and think on them. You might show them to someone else you trust. Below, we give some example that Barbell Logic has created. They may be a good starting point for you. Know Who You Are If you're going to spend some time knowing and defining who you are this holiday season, the below may help you as starting point or reference point for comparison. Barbell Logic is redefining traditional personal training by delivering a superior experience of professional coaching through your smartphone to anyone, anywhere, any time, and at a fraction of the cost of traditional personal training. Our Mission We are professional strength & nutrition coaches giving the world access to personal coaching, educational resources, and opportunities to help other improve their quality of live through strength. Core Tenets Tenets are the underlying principles and beliefs that make us who we are. Serve our clients & staff Grow our company Teach the community Steward our resources Our Vision We create connections for the world to experience a life improved by strength. Core Values Growth: As individuals and as a company, we believe in growth through setting goals, tracking progress, and demonstrating success. Connection: Coaching is a window into people's lives. We value authentic interactions and real relationships with everyone who trusts us enough to open it. Consistency: Trust and consistency are the hart of our professionalism. Every interaction is an opportunity to build trust, and we hold ourselves accountable to the expectations we set. Know who you are. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 15 December 2023

Common Beginner Questions - Beast Over Burden - #507

Niki & Andrew answer common beginner questions. Whether you're curious about equipment or protein, cardio or warming up, or wondering how long LP lasts, we give you the answers. Common Beginner Questions - Equipment You can't lift weights without weight to lift, and you need to wear appropriate clothes. Even running, while it seems the simplest of activities, comes with appropriate footwear and clothing (don't run in a 3-piece suit and oxfords). The first thing you should buy is shoes. Look for something around 0.58" heel with a solid sole. 1" is too high. Next, you need a belt. If they were to recommend one beginner belt, it would be a 3", single prong, leather belt at 10mm thickness. 4" is better for taller people (especially if you have a longer torso). We especially love Dominion. Chalk is also a must for the deadlift, though both Andrew & Niki recommend straps for more and more clients, because they are not interested in competing. You still need to work your grip, but straps for work sets is just fine. Niki & Andrew move on to other common beginner questions, looking at nice-to-have-but-not-necessary equipment. Lastly, you need 1.25lb plates. They're not expensive, and we love MicroGainz. Many people love knee sleeves, especially if they lift in a cold area. Wrist wraps also help keep the wrists extended on pressing movements. Lastly, a deadlift jack of some type makes loading and unloading weight for the deadlift and other lifts off the floor much easier. Common Beginner Questions - Protein & Programming Niki & Andrew now address other common questions, regarding nutrition and cardio. Can beginner lifters continue to do cardio if they already have a cardio practice? Yes, novice linear progression, while important, is not worth sacrificing conditioning and other healthy habits for. It may be a time you prioritize strength, but not eliminate all other physical practices. Andrew recommends 1g per pound of bodyweight for beginner lifters, mostly because it is easy to remember. If you weigh more or are more advanced, this can go down closer to 0.7g per pound. While most people don't eat enough protein, people can push protein too far, sacrificing fibrous veggies and workout-fueling carbohydrates to consume more than 1g per pound of bodyweight. Other common beginner questions include how to warm up and how long LP lasts. Warming up depends on which lift it is in the workout and whether you're in a warm or cold environment, but generally 5 warm up sets is enough. It depends, though. You should feel prepared to work. You should NEVER just load up the work set weight without warming up. Just as with protein, you can overdo it. Lastly, how long does LP last? It depends, but generally at least 2 months. Someone who eats more, is younger, stays consistent, is willing to grind on weights, and has more testosterone can definitely push this longer. We hope these answers to common beginner questions helps you and your lifting. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 12 December 2023

Managing Morbidity & Maintaining Vigor - Beast Over Burden - #506

Learn about managing morbidity - staying active, vigorous, and capable to have as much of a human life as possible for as long as you can. You need to dance with your granddaughter, care for your chickens, and farm your fields. Managing Morbidity: Memento Mori We all die, and as lifters this means we all complete our last PRs. There is a day, and you may have reached it or may reach it soon (you will reach it at some point) when you won't hit any more PRs. This is okay. This is part of the deal. At some point, the strength curves bends and then comes down. For Karl, he still thought he might be able to hit some PRs. He moved to a more rural location, felt the heaviness of his 258 pounds, but he still thought maybe if he hit a good stretch of training he could hit another PR. Then he had a stroke. He had a transient ischemic attack (TIA). The word transient is key - he hasn't experience long-term, permanent effects from the stroke. The stroke occurred due a congenital issue - patent foramen ovale (PFO) - an open oval hole in the wall of the heart. Migraines are common for people with this issue. He confronted the reality that he will never hit another PR again. Managing Morbidity: Staying Active & Vigorous We don't strength train, though, to just stave off death or sickness or even compress morbidity into the smallest possible portion of our lives. We train FOR something (or multiple things). We train for health. We train to dance with out granddaughter. We train to take care of our chickens. Some train for glory, others to take their medicine, others to compete. It's really a remarkable thing, to walk into a gym multiple times a week, year-after-year-, and fight against iron and gravity. While Karl, now walking around 50 pounds lighter, misses looking like he lifts when he walks around. But everyday activities are easier. Certain things open up to him - such as getting clothes that fit easily or may even - gasp - going for a run. Managing Morbidity: Training as an Athlete of Aging Okay, PRs are behind you. What do you do now? Sully and Noah had a great podcast series discussing this in greater detail. Right now, Karl is completing LP and seeing where that ends. He might spend some time pursuing hypertrophy. He might go for a run. He'll definitely attend to his field to grow food and tend his chickens. You need to accumulate hard sets. That's what strength training boils down to. It's not that the reps, sets, technique, or exercise selection don't matter. It's just that, at the end of the day, you need to accumulate hard sets consistently over time. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 5 December 2023

All In! - Coaching Success - #505

It's time to be ALL IN! Go for that goal or project or task you've been putting off, swing for the fences, and get it done. All In! It's time to be all in. It's time to execute. It's time to complete that task or project or goal or dream or aspiration that you've been putting off. No more. Of course, you should complete a GAMEplan so you can define your goals, the actions you take to achieve them, and the metrics you use to determine if you've succeeded in meeting your goals. But that's just the beginning, not the end. Don't use your GAMEplan as a procrastination tool. Be all in right now. As a coach, this might mean creating lists of potential clients (cold leads and warm leads). Then, calling, texting, messaging, or emailing these people. Swing for the fences. If you have 4 clients, don't aim for 6, aim to get 20. Schedule the time and do the work, even if you don't want to. The impact on 2024 and beyond will be incalculable, beyond the confidence you gain from having done the work. It's time to be all in. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 1 December 2023

Holiday Training Strategies - Beast Over Burden - #504

We share holiday training strategies so you don't lose all your gains. Learn the tips and tricks to keep training & gaining during the holidays. Holiday Training Strategies - Expectations & Mindset When it comes to holiday training, expectations need to match reality. For many people, they confront more variability which does not lend itself to normal consistency of training in more regular times. Travel, changes in gyms and equipment, different food and alcohol, time off work, time with family - these variables mean that our normal recovery capacities won't be there for us. Understand that weights that you may have missed reps or harder-than-expected reps. Plan and prepare to have flexibility built into your workouts. When it comes to mindset, don't lose heart because of lower performance. Andrew also recommends training curious. This means that you should probably try the planned work weight, barring some extremely challenging or missed warm ups. You may also find that you can hit an unexpected PR during this time. Look to enjoy training and keep up the habit. Plan and prepare to train, but be ready to adjust. Holiday Training Strategies - Expectations & Mindset Before you even get to the gym, you need to find the gym. Where are you going to train? What equipment do they have? What equipment can you pack (shoe, belt, wrist wraps, chalk, etc.)? Andrew straps his shoes to his carry-on backpack. Niki has her case the perimeter of the suitcase (as opposed to the belt cinnamon roll). Make training a part of your holiday plans before the holidays begin. Holiday Training Strategies - Training Adjustments Matt, Andrew, Niki, Scott, and CJ have discussed ways to adjust training to reality over the years, and the holidays are similar to any other times where training likely takes a backseat but needs to remain as part of the plan. Here are some strategies that may apply to your holiday situation: shorter workouts longer, less frequent workouts change the exercise (e.g. RDLs not deadlifts) autoregulation train curious The bottom line is, you need to prioritize training, but prioritizing training during the holiday probably doesn't look like a 5-day-a-week super advanced plan, but rather finding a gym, scheduling lifts on days that make sense, packing necessary equipment, training with curiosity, flexibility, & long-term progress in mind. We hope these holiday training strategies help! Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 28 November 2023

STRONG Life with Zach Evan Esh Replay - Coaching Success - #503

This is a replay from Strong Life with Zach Evan Esh podcast where Matt & Zach discuss coaching, online coaching, & business. Strong Life with Zach Evan Esh Replay Matt and Zach have interacted before, passing along business advice and Matt coaching Zach when he ran into some issues. Matt jumped on the Strong Life podcast to discuss why online coaching is better than in-person coaching. For many gym owners, they feel tied to the gym, without the ability to leave and get paid. A hybrid model of online coaching and in-person coaching can help. For example, instead of losing money during vacation periods or, even if you charge the same, not providing any value to your clients, gym owners can program for clients using TurnKey Coach. If desired, the coach could provide technique feedback on the application as well. For many long-term clients, whose technique is perfect, moving to online coaching allows a more affordable option while still receiving technique coaching and programming. TurnKey Coach is perfect for those coaches and personal trainers who are bad or not interested in business. Get your clients, coach your clients, let TurnKey Coach handle the backend that you don't want to deal with. Enjoy this Strong Life with Zach Evan Esh replay. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected]

Transcribed - Published: 24 November 2023

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