Have you ever gotten wise to a fitness trend you realized was basically a scam? We give our takes on the top myths and scams from Reddit’s women’s fitness community - these are helpful for all genders to hear. Today’s episode is about that feeling of being hoodwinked by all the fitness noise out there and realizing that what really works is a few simple lifestyle changes repeated over and over. And seeing my own friends and family so confused about fitness was one of the main reasons I started m...
Apr 26, 2024•36 min
The formula for weight loss is simple. So why is it so hard? Here’s where the science meets your actual life - and the one mistake many people make.
Apr 18, 2024•38 min
Are you scared to slow down and rest? A lot of go-getters are - but it could be just the ticket for better muscle and strength gains. So let us help you put your rest day fears to rest. Sponsor Transparent Labs: h ttps://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off
Apr 12, 2024•34 min
Is there such a thing? Can you eat too many carbs? Or are you not eating enough? Come on in and clear your carb confusion. Sponsor: LMNT You can try a free sample pack of LMNT with any purchase at http://drinklmnt.com/MarcusFilly to fuel your hydration with 8 delicious flavors including my favorite, Citrus Salt.
Apr 05, 2024•36 min
What are the foods that you cannot control yourself around, and what are your strategies for dealing with them? That’s the question we asked you all, and we got some terrific responses. Treat yourself to this episode and enjoy the foods you love.
Mar 29, 2024•37 min
Have you ever spent hours agonizing over the perfect workout program, training split, or brand of protein powder? You might be missing the big picture and the chance to make serious progress. We answer the questions you don’t need to sweat, so you can take the big wins to the bank. Sponsor: Transparent Labs h ttps://athlete.transparentlabs.com/marcus7
Mar 22, 2024•46 min
Chasing fitness can feel like endlessly pursuing more money - where “enough” is always out of reach. If getting fit didn’t magically fix all your problems, let’s talk about where to go from here.
Mar 14, 2024•34 min
Despite knowing that less can be more, many of us still struggle to change our behavior. Today, I want to dive into why that is. I've been there, gradually cutting back on my own training hours, and let me tell you, it wasn't easy. I had all these doubts creeping in about losing my identity as an athlete, my strength, and even how I'd look. But here's the thing: I've learned that it's all about finding balance and embracing new ways to stay fit. It's not about doing everything or nothing at all....
Mar 12, 2024•4 min
Our priorities around body image change as our lives are filled with more responsibilities. Here’s our take on staying confident without paying too much of a price.
Mar 08, 2024•34 min
Simplifying goals, such as focusing on consistently completing three weight training sessions per week, can lead you to better results and increased adherence. Today, we’ll discuss the importance of setting realistic goals and avoiding overly ambitious targets, advocating for the principle that "less is more" when it comes to training frequency.
Mar 05, 2024•5 min
The CrossFit Open is upon us - but is it a good idea to test your absolute limit of fitness? We cover the pros and cons of pushing yourself and how and when to select an appropriate challenge to help you grow. Sponsor: http://drinklmnt.com/MarcusFilly
Mar 01, 2024•33 min
If you want to achieve long term success in your lifts, focus on maintaining tempo. Incorporating tempo into your lifts helps improve mobility, strength, and movement quality. Today I’ll compare two workout sessions, one without tempo and one with, highlighting how tempo affects intensity, range of motion, and overall workout effectiveness. I want to emphasize the importance of tempo in building stronger joints, improving cardiovascular fitness, enhancing mobility, and facilitating better moveme...
Feb 27, 2024•8 min
Meal plans are seldom perfect as is - but how exactly can you adapt one for your food preferences and changing calorie or macro targets? How to tweak calorie amounts and make a plan that changes along with your needs. Sponsor: Transparent Labs h ttps://athlete.transparentlabs.com/marcus7 Code "MARCUS" for 10% off Ninja Creami: https://functional-bodybuilding.com/ninja-creami-protein-ice-cream/...
Feb 23, 2024•33 min
In this podcast episode, we talk about New Year's resolutions and why so many people give up on them so quickly. They share a simple idea: keeping ready-to-eat protein like chicken or beef in your fridge can help you make healthier choices, even when you're busy or hungry. The host explains that it's not about lacking willpower but about finding easy ways to stay on track with your health goals. They also mention a service called Just Meats that delivers tasty, pre-cooked protein to your door. I...
Feb 19, 2024•7 min
Do you pass up the bread basket, say no to sweets, or eliminate entire categories of food from your diet? Lessons in testing assumptions about what we should or shouldn’t eat.
Feb 16, 2024•36 min
I’ve learned over my years as a coach that the fundamentals of an elite coach are: effort & accountability. If you’re able to track your client’s effort and keep them accountable, they will be successful. This video takes you through my personal coaching tactics, which have aided me in creating a successful coaching business.
Feb 13, 2024•9 min
You may be missing out on serious progress by not closely tracking your lifts. Learn the importance of knowing your numbers, and how to progress while staying safe. Sponsor: FBB https://functional-bodybuilding.com/persist/ Persist new cycle launch including 3-day full body ongoing training!
Feb 09, 2024•34 min
Let’s dive into why adding tempo (the 4-digit lifting code) to your weightlifting game is a game-changer. It's all about getting those muscle gains and keeping your joints happy. Whether you're a newbie or a pro, adding tempo to your routine is a win. Just keep an eye on progress while sticking to the tempo – don't rush for those heavy weights at the expense of form. Trust me, it's all about that sweet spot for the best results.
Feb 06, 2024•7 min
When we think about nutrition, restriction of certain foods comes to mind. We take a look at the emotional experience of tracking, and how to make it a friendlier experience by adding more of the good stuff. Sponsor: http://drinklmnt.com/MarcusFilly
Feb 02, 2024•42 min
In 2024, shift away from extreme New Year's resolutions and embrace a sustainable fitness approach. Avoid common traps, prioritize consistent strength training, incrementally increase daily movement, monitor protein and fiber intake, and ensure quality sleep. Get ready for the 50g Protein Challenge and new tools to simplify meal planning. Make 2024 your year of balanced and lasting fitness success!
Jan 30, 2024•9 min
To lose weight, you’ve got to eat less - and hunger makes it feel so much harder. But with certain food choices, you can feel fuller on fewer calories, and get the nutrients your body needs. Here’s how to fill up on foods that fuel your body, without gaining extra weight.
Jan 23, 2024•35 min
In 2024, I learned the importance of avoiding excessive effort for marginal gains. Balancing my fitness journey, I scaled back, recognizing signs of overexertion, and focusing on essentials. Now, with three targeted workouts weekly, 10-12k daily steps, and a simplified nutrition approach emphasizing protein and fiber, I've gained 1.5lbs while enjoying flexibility and improved energy. Rather than diving into optimization, let’s stack simple wins, like starting the day with 50g of protein, for 90%...
Jan 23, 2024•9 min
What’s the best way to cover all the areas you want to train? We cover the pros and cons of full body, regional splits, and body part splits so you can find the best routine for your goals and schedule. Sponsored by VIVO: 15% exclusive discount - MARCUSFILLY15
Jan 19, 2024•36 min
Fast forward to 2029. Are you where you want to be health & fitness wise? If not, it’s probably because you chose quick and easy over patient and consistent. It can be so easy to fall into the trap of a 30 day challenge, or a crash diet. But, what we forget is that these generally lead to reverting back to our old habits, forcing us to start over AGAIN. Instead, let’s pick a journey that allows us to build habits and create consistency for years to come. Then, you’ll begin to see your body t...
Jan 16, 2024•7 min
Want to set yourself up for an amazing year of health and fitness? These are the 5 most important things to focus on, and how to do them effectively. Transparent Labs: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off
Jan 12, 2024•46 min
This month, I'm putting aside the idea of optimizing my fitness routine due to the chaos of December. With family around and holidays approaching, I'm focusing on simplicity. One key strategy I rely on in the gym is using timed lifting formats, setting specific intervals for each lift. This approach, especially with structured rest intervals, makes a significant impact on my workouts. I've learned that disciplined timing not only keeps me focused but also enhances the overall effectiveness of my...
Jan 09, 2024•5 min
As parents, we have the opportunity to shape how our kids view movement, fitness, and health. These are the things we’re continuing from our own upbringings, and some things we’re changing for their future. Sponsor: http://drinklmnt.com/MarcusFilly
Jan 05, 2024•43 min
We all have days that we skip training or eat one too many treats. The anxiety that comes with thinking you’ve screwed everything up and are back to zero is actually more damaging than the day you’ve had itself. It’s easy to fall into the idea that without perfection, your effort is worthless. But this isn’t true. Consistency over a prolonged period of time is what matters. A day here and there with minor slip ups is not the end-all. What matter’s is that you hop right back on the train. Today, ...
Jan 02, 2024•9 min
As 2023 comes to a close, we’re saying “seeya” to these trends in fitness, nutrition, and health. https://functional-bodybuilding.com/
Dec 29, 2023•37 min
Ever wonder why you're getting stronger but not exactly bulking up? Or you feel your bulking but not getting stronger? Science says go for lower reps (1-5) for strength and higher reps (5-30) for muscle. It's not just about lifting; it's the combo of muscle and fat that counts. So, balance muscle gains, lose some fat, and put in the right training effort. Skip the old-school bulk; try "maingaining" for slow, steady muscle gain without the fluff. Keep those weights heavy, and you'll be flexing in...
Dec 26, 2023•8 min
