Autonomy 🤸🍔✊ GMB Fitness

Ask a questionHandstands are cool. That's actually the main reason most people want to practice them. Sure, you can also build spatial awareness and improve your shoulder health, but cool and fun are excellent benefits in their own rights. And unless you're looking to be a performer, we highly suggest sticking with those as your goals. Performers have unique needs, but if you just wanna have fun doing something cool, handstand training is a matter of three main factors:Safety - learning to bail and control your bodyPractice - developing the capabilities and abilities you need to perform the skillAttitude - keeping things fun and dealing with frustrationThis episode walks you through exactly how we suggest training handstands and works together with our (absolutely monstrous) handstand tutorial. Handstands are a skill that almost everybody can learn. Transcript of this Episode and Other Notes Support the show👉 Try a free strength and agility workout

Ask a questionNo pull-up bar? No panic.We like to talk about physical autonomy a lot here at GMB, and a big part of that is learning how to adjust to the circumstances. Whether you are stuck at home without the equipment you use normally, you're injured, or you're on the road, building strength, flexibility and control is still possible. In fact, trying a few different exercises might actually help you find the range of motion and control you need for the skills you're working toward.In this episode, Ryan and Andy chat about:5 movements you can do anywhere with minimal or no equipmenthow to get your back strong and functional in all different ranges and planes of motionwhy to not just mimic what you're used to doing No equipment doesn't mean no options, so here's some options that will actually help you.Transcript of this Episode and Other Notes Support the show👉 Try a free strength and agility workout

Ask a questionAfter your first few months learning to walk, the only times most people think about their feet are when they're buying shoes or when they hurt themselves.The feet and ankles are extremely complex structures - they hav to be, because they're responsible for supporting your entire body weight while moving and adapting to changes of direction and different terrains. But in a complex system, there's a lot of things that can go wrong.This episode includes:a layperson's guide to some of the basic physiology of the feet and ankles common injuries and what you can do to avoid themtips for staying healthy and regaining healthy function after injury (or just years of neglect)Transcript of this Episode and other notes Support the show👉 Try a free strength and agility workout

Ask a questionIn case you’ve never thought about this, we have some breaking news: the idea of ‘fitness’ is manufactured. We often get so caught up in how to workout and what to do to stay fit that we forget to ask ourselves WHY we are doing any of this at all. What is a push-up and who decided this was what we should do with our time?In this episode, Ryan geeks out about these questions with James Fitzgerald, Winner of the 2007 CrossFit Games “The Fittest on Earth,” founder of OPEX, and industry-leading educator. Through OPEX Coaching Education and Gyms, James educates thousands of coaches around the world each year through a dynamic digital platform and live courses.James and Ryan chat about:why we move or train at allprogramming just outside your comfort zonethe 6 basic movement patterns and how to assess themmaladaptive strategy of surviving vs. learninghow to find true autonomyJust because something exists doesn’t mean you should do it. But stick this one in your earhole; it might change the way you think about your training.Transcript of this Episode and other notes Support the show👉 Try a free strength and agility workout

Ask a questionPop quiz: how many wrists do you have?Most people can answer that one pretty easily, so here's a follow up: when was the last time your wrists felt good? We all put our wrists under a lot of stress, especially on our dominant hands - texting, typing, pressing buttons on the remote control... And then you chance across these weird "GMB" people on the internet who tell you to start crawling on the floor, and you realize that your wrists have never supported your bodyweight before. It's ok, we've got your back. Or your wrists. Something like that. This episode covers basic physiology of the wrist, some of the common injuries and causes of pain, and most importantly, what you can do about them. Listen up, because you're about to hear your wrists say "thank you."Transcript of this Episode and other notes Support the show👉 Try a free strength and agility workout

Ask a questionThere’s a thousand right ways to do almost anything. I know that’s not what you wanna hear, but it’s the truth. For any skill you wanna learn, the right focus is gonna depend on where you’re at, what impediments you have, your natural strengths, your goals, your context, and whatever other training or activities you’re into. All that stuff impacts how your practice works, and that’s a lot of variables to balance in a master equation. So how do you choose the right details to focus on. By now you know you can’t do it all at once...In this episode, Ryan and Andy yap about:What kinds of details are important when you’re learning a new skill or working on an exerciseWhat we optimize for personally and as coaches in GMB programsWhy good form is subjective and why that doesn’t stop good coaches from providing useful cues for performance and practiceIn every program we’ve created there’s hundreds of details and decisions we’ve made, and we can’t explain each of those, but this discussion will give you a sense of the value hierarchy behind them and why we focus on certain things more than others. You’ll be able to look at conflicting opinions and viewpoints expressed by different teachers and understand why they differ and which side is most appropriate for you. Stick it in your earhole. Transcript of this Episode and other notes Support the show👉 Try a free strength and agility workout

Ask a questionYou probably have at least one shoulder.And if you do, there's a really good chance that you've experienced shoulder tightness, aches, and pain. Most people do. And most people also do next to nothing about it. In this episode, Jarlo and Rose go over basic shoulder anatomy and physiology, common issues and injuries, and how to get back to moving and grooving in the best way.We'll talk both theory and practice on this one so you know what's going on with your shoulders and what to do about it. Overuse vs. repetitive strainCommon (and uncommon) shoulder issuesThe relationship between the neck and shoulder issues (and vice versa)What's all this clicking and crunching in my shoulder all about?The "one and only correct way to lift overhead!" Just kidding, it depends.Episode Transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionWe favor a cyclic approach to training at GMB, and all our programs are designed to be repeated, but periodization is a topic that can get needlessly complex and confusing. In this episode, Ryan breaks down:the key points of how to stack a series of training cycles for various goalsdetailed examples of training plans with multiple cycleshow to plan a year's worth of training cycles for specific goalsThere's a lot here, but it doesn't have to be complicated. The main thing is to rotate your focus and gives yourself breaks. Listen up for tips on creating cycles that actually move you toward your goals without burning you out or slowing your progress.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionHip problems are one of the most common causes of injuries and pain in other parts of the body, and most people never even realize that they have an issue. The truth is almost everybody has some form of hip dysfunction, and in this episode Jarlo and Rose go over basic hip anatomy and physiology, common issues and injuries, and how to get back to moving and grooving in the best way.You'll learn specific problems you can avoid with the right exercise and routines (which we'll teach you). You'll also come away with a better understanding of how to even know when things are working as they should and what to do when you notice pains and restrictions cropping up. If you're gonna bother having hips, you should learn how to use them properly. This episode is your instruction manual. If you were to only do two hip stretches, do theseDifferences between men and womenMuscle vs Joint issuesEpisode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionOne of the coolest things that's happened to us over the past ten years is that we've gotten toward with people doing activities and sports we never would have dreamed up. Our clients are into some really cool stuff!Rock climbing, surfing, martial arts, train running, slackline, pole dance, and every traditional sport too. And what all those clients have in common is that their main reason for doing fitness training is to get them better at the actives they enjoy or compete in. The biggest mistake we see happening is that the fitness side can begin to overshadow the application in their sport. What a lot of people don't understand is that there's really three broad categories of training when it comes to fitness for sports:General Physical Preparedness - your overall health and functionSpecific Physical Preparedness - the basic movements and abilities required for your activitySport Specific Preparedness - application to the specific context of performing in your sportAt different times in your careers (or season), you'll need a different proportion of those three kinds of training. You also need to make sure you're not mistaking one kind of training for another or confusing your body by using the wrong exercises for the wrong purposes. This episode gives lots of examples so you can get a better sense of what's important in your development and make sure that your workouts aren't actually hurting your sport performance in the long run. Get notes, links, and transcripts here Support the show👉 Try a free strength and agility workout

Ask a questionIf you've got hip pain that keeps you from doing stuff you want to do, one of the diagnoses you might get is femoroacetabular impingement, or FAI. Which basically means the bones that make up your hip joint aren't the "right" shape. So they cause you problems when you move in certain ways.If you ask an orthopedic surgeon what to do about it, there's a good chance they'll recommend surgery. Literally shaving down your bones to make them fit together better.Which leaves a lot of people wondering if there's a less invasive option.In this episode Jarlo talks with Shane Dowd and Matt Hsu of the FAI Fix guys. They discuss Shane's journey of getting diagnosed with FAI and searching for non-surgical ways to get moving again. Together he and Matt created a system of assessment and treatment that helps you get back to the activities you love without surgery.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionThere's nothing less sexy than listening to two guys talk about safety for 45 minutes, but do you enjoy being injured? Yeah, we thought so...In this episode, Jarlo pulls from his decades as a physical therapy clinician to help you understand the physical conditions that lead to injury and the mental tools you need to stay safe, even while pushing your capabilities to get stronger. A few topics covered:DOMS, or muscle soreness - what it means and how to manage itTrauma - what causes it and how to avoid itRepetitive stress - the mindset shift you need to prevent it from causing problemsEpisode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionThis episode was inspired by our community, best represented by this question:"I know that I get in the way of my training more than any injury or external obstacle. Even tho it sounds silly to say it, sometimes it feels like the conditions have to be perfect to make any progress. For example, “Shit, I ate a donut for breakfast, so today is shot. Forget tomorrow because you can’t start a new habit on a Tuesday. I’ll do better starting next Monday.” Or “I didn’t do well in my workout today, so I should find a new program”. I know it isn’t rational, but it happens. The mental side of training is more difficult that the physical side. Do you have any mental Elements to share for those of us that don’t see the steps between perfection and complete failure?" ~ TrevorWe can answer this in just four steps:Go deep and figure out why you're working out in the first place.Assess what you need so you can be 100% confident that you're doing the right thing.Identify the necessary actions and make them habitual.Put those actions on your calendar so that time is protected.Of course, those steps ain't simple. Listen to the show and learn how to make them work for you.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionA few episodes back, we talked about building a morning routine that would set you up for a great day AND move you forward on what's most important in your life. But setting up for a great morning starts the night before, so this time, Ryan and Andy will cover the ingredients of a great evening routine. A few key points:Capping off the day so you can shut down and go to sleepOur tips for getting a great night's sleep, every nightSome different routines we've tried, and why we don't do those anymoreWhy the internet is terriblWe also mentioned this short stretch routine for stress relief and relaxation. Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionOne of the most frustrating things about diets is this: most of them work. They work for some people, sometimes, under some conditions, for some goals. So you can't dismiss the results of Diet A as a criterion for choosing to follow Diet B. If both of them work, which one is right?Which do you choose?In this episode, Andy talks with Josh Hillis about what principles underlie most diets that make them effective and how to figure out how to do the things that will actually work for you in your own life. Unsurprisingly, it turns out that a big part of the solution is self-awareness, and in fact many diets work by simply giving you rules that force you to be more aware of what you eat. Having coached thousands of people to eat better for their own goals, Josh breaks down some simple and flexible tips for developing that awareness for yourself. Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionFancy bodyweight skills are completely unnecessary for normal life. You never hear, “We have a bit of a situation, is there anyone on board who can do a handstand push-up?”But that doesn’t mean they’re not useful. Because if you’re the sort of person who’s drawn to challenging skills, they can be super motivating. And working up to them will help make your body more capable in all sorts of very practical ways.Still, though, actually getting big skills can feel impossible even if you train consistently.In this episode GMB Head Coach Ryan Hurst and Lead Trainer Rose Calucchia tell you how to overcome the most common challenges in pursuit of big skills—including the fear of focusing too much on one thing, and how to shift your mindset so that small gains add up to big wins.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionWe've all got our own interests and priorities in life, so one of the really important questions our clients tend to ask us is how to adapt their training for their specific needs. Of course, with infinite variations, there's some black magic involved - it's more art than science at times - but there's a few general principles, and over time we've found that most of our clients fall into a handful of broad classes with regard to the kinds of goals they have in their training.Four archetypes of training goals:Overall health and wanting to feel betterExploring different activities and needing some exercise to complement thoseWorking on mastering specific skills or abilitiesExercise to supplement and support performance in a single sport or activity Ryan has example programming for each of those, and we'll tell you how to organize a routine around what really matters to you. Best quote of this episode of the GMB Show: "Don't build a lifestyle around how you look in lycra."Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionThe whole point of training is to get better at the stuff that really matters to you. But how do you actually structure your training to do that?The truth is that most people's workouts aren't all that aligned with what they actually care about. Maybe they used to be but as their personal priorities changed, momentum kept their workouts pretty much the same. Or maybe they're following a system some "expert" made that worked really well for the expert but isn't actually optimized for their goals.In this episode, GMB Head Coach Ryan Hurst is joined by Mercedes Pollmeier, certified GMB Trainer and founder of ModusAthletica, to help you make sure your training is supporting your real life, and not the other way around. They'll show you how aligning your training with your goals, values, and identity leads to better results with less stress.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionThe bodyweight fitness world tends to fetishize the idea of advancing toward a small handful of advanced skills like the planche, one-arm chin-up, handstand push-ups, and similar moves. These are all great strength moves, but a lot of people focus too much on these outcomes at the expense of developing the full package.In this episode, Ryan will teach you how he thinks about progressions for higher-level strength skills, both in general and with specific progression examples covering pushing, pulling, and pressing with both bent and straight arms, as well as leg strength.Key points are living in a variation until you own it and stepping outside the straight-line progression that can get you to a skill but might also lead to injury if you aren't careful.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionGetting hurt is part of having a body, especially if you're one of those crazy people who likes to actually use yours! They key is to be smart about it when it happens so you can come back quickly and as strong as ever.The problem is there's a lot of stupidness in the fitness world when it comes to pain and injury. "No pain, no gain!" might look great on the wall of high school weight room, but it's terrible advice when you've got a busted shoulder.In this episode, GMB's Chief Pain Whisperer Jarlo Ilano is joined by Lead Trainer Rose Calucchia to help unstupid the fitness world about injury and pain. They'll help you understand what your pain is trying to tell you, when to rest vs. get back at it, and the not-so-secret key to recovery that everyone tries to ignore.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionWarning: Jarlo and Andy go on a long, rambling, rant-filled discussion about the attitudes that keep people from being successful in their training. You probably won't like it. Unless you're the sort of person who will ;)Here's some of what's covered:mental traps that prevent us from taking good advicelearning from principles and concepts rather than relying on mimicryyes, stretching totally works, unless...you're doing it wrong (here's what to do about it)or, you may just need to give it more timeWe know that stretching is a boring, uncomfortable, and difficult activity for anybody who actually needs it. But the benefits of easy range of motion make it worth the effort. If that effort hasn't paid off for you so far, you need to listen to this and try again.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionWhat does it mean to skip the kip? Contrary to popular belief, it's only coincidentally related to muscle-ups. Part of our ethos at GMB is that, rather than taking shortcuts to try and reach an endpoint, you're usually better off investing in the process of building your capabilities systematically. With a solid foundation, you can learn a wider range of skills with relative ease, even though it may not feel as sexy as saying "hold my beer" and diving into the deep end before you know how to swim. In this episode, Ryan and Andy talk about looking at the outcomes you're trying to achieve and skills you'd like to learn, then focusing on developing them from the bottom up.Lots of examples from popular exercises and some 80s hard rock trivia too.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionSupplements and fitness gadgets are really easy to sell. "$50 for rock-hard abs and elite endurance? Sign me up!" But this episode aims to save you some money. Working out stresses the body. It stresses your muscles and joints and nervous system. It uses energy that you have to replenish with food. It takes time for your body to return to neutral after training so you can be in good condition for your next session. Learning to recover effectively means you can be ready to great training more quickly and more reliably. Ryan and Andy have tried all kinds of routines and practices, and this episode is about the surprisingly simple things that make a hundred times more difference than the gimmicks. Stick it in your earhole and learn how to feel better and perform better by recovering more fully between sessions. Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionWe talk a LOT about "the basics," but we also get that literally zero people are out there thinking "oh wow, I can't wait to do basic stuff forever!" Basics aren't sexy. They're actually a lot like spinach. You know they're good for you, but you'd probably rather have some fried chicken or ice cream instead. So this show is about how to do two things that'll help you give the basics the love they deserve without wanting to throw yourself in front of a train:1. how and why you should cultivate a greater tolerance for boredom2. lots of ways you can make basic exercises more interesting, even after you've been practicing them for yearsRyan will share some of his tips that have helped him continue to enjoy working on skills like handstands, even after almost forty years of practice.If you want our suggestions for basic skills to work on while you apply these tips, check out this article.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionDespite what you hear on the infomercials trying to sell you DVDs with pictures of abs on the front, there’s no such thing as a “complete” workout.So it makes sense that lots of people eventually come to the realization that they need more than what they’re getting. Like martial artists who want to be more flexible, or runners who also want to build upper body strength.You’d probably be surprised how often we’re asked if it’s even possible to combine different programs or methods.Short answer: Yes, it’s possible, and often really, really helpful.We give you the long answer about how to do it in this episode, including frameworks to help you figure out what to add and what to subtract, and how to combine programs without just doubling your training time.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionWhen you’re getting ready in the morning do you ask yourself, “Am I doing enough? Should I be working harder in the bathroom before I leave for work?” Probably not.In fact, you probably know the exact bare minimum you need to do to get yourself out the door looking the way you want to look. But when it comes to training, a lot of people have trouble figuring out how much they need to do to get the results they want. Especially since most coaches and fitness companies preach about always pushing harder and never being satisfied.In this episode we talk about how to build a Minimum Viable Routine that works for your goals. We’ll share our own favorite strategies and help you figure out how to choose the few things you need to focus on to make the progress you want.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionYou do this everyday, so you should be pretty good at it by now, right? Well, not so fast. A cursory Google search shows no less than a dozen high-dollar courses and certifications you can take on breathing for better health and fitness. Apparently, this is more complex than most of us tend to assume, so let's look at why. Ryan's spent a lot of years practicing different styles of breath work, so here's what we'll share on this episode:Main features of a few popular styles of breathing for fitnessPros and cons of applying different kinds of breath work in your trainingWhy this is important, e.g., what do you actually get from practicing better breathing?What it really means when you hold your breath during exerciseRyan's simple trick for making sure you don't do thatOur favorite way to begin practicing better breathing techniquesThere's a lot of mystical hoo-ha going on about esoteric BS that you probably don't need to waste your time or money on. The majority of the benefits are gonna come from just bringing more awareness to your breathing and making some very simple changes. We'll give you the low-down on keeping this simple and effective. Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionIf you've ever been inspired after seeing someone move with absolutely mastery, this is for you.A lot of people talk about "flow" in movement, but there's a lot of mysticism and confusion over what it actually is - where does it come from and what does it indicate? Is flow:a mental statean attribute of movementsomething that happens after you attain perfect enlightenmentWe've got you covered here, because it's actually a couple of different things - the good news is we can narrow this down and make it a lot simpler to understand and practice for. And that's what the second half of the show is about: exactly how to go about developing your own flow. The good news is you can start today. You don't need to be an advanced athlete or even have a ton of training experience. All you need is a handful of movements or positions you're good at. Lucky for you, sitting and lying down count :)Stick it in your earhole!Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionAfter a month off to travel with their families, Ryan and Andy are answering questions and sharing their tips for working out on the road. As always, there's a bit of a twist here:If you want a generic list of "killer ab shredding" exercises to "torch belly flab" in a hotel room, Men's Health probably has you covered, but...Why not take a step back and ask yourself what you're really trying to get out of your training in the first place?What do you wanna get out of your workouts while you're traveling?Will your workouts contribute to or detract from your ability to do what you went on this trip to do?Once you've answered those, you'll have a way easier time figuring out specifically what to actually do. We'll share our experiences on recent trips and some of our favorite tricks for making sure we make it back home feeling better than when we left, without sacrificing our fitness and happiness. Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionThere are a lot of movement gurus out there who talk about movement “flow” the same way some people talk about enlightenment. Like it’s a higher state of being you can only reach by subscribing to their YouTube.And they look really cool on Instagram so they most know what they’re talking about, right?But if you break any flow down, it’s just a person who can smoothly transition through a series of movements. And that’s a skill you can learn.In this episode we talk about the piece most people are missing that makes flow feel so elusive: transitional movements. These are the moves between the moves the people seem to think should just come naturally. But we’ll share why they’re actually an important skill, and some of our favorite strategies for getting better at them.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionA few years ago, we did a podcast episode called "cardio is stupid, and you don't have to do it." Maybe not the most nuanced explanation, but there's an important point here: appropriateness. Since that early discussion, we wrote an article that lays out more specific recommendations on what appropriate looks like and how to figure out what that is for you. This discussion brings us up to date with some recent research and Jarlo's personal experience over the past couple years working on improving his own cardio conditioning. We'll talk about different kinds of exercise, different needs for cardio training, and figuring out what's best for you. Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionWhat's the difference between doing an exercise and owning it? To us, that's one of the most important questions in fitness. In sport and fitness, we loooooove numbers. We keep score. We keep stats. We count weights, times, and reps. And that's a good and useful thing, but it's not everything. One thing we haven't traditionally had good ways to track is our subjective experience of our sessions and of each movement. And that used to make us sad, so we changed it. This episode is about how we've set quality and awareness as core components of each rep of every practice. We'll share how we measure the subjective experience, track it, and learn from it so you can truly own your abilities.Transcript of this Episode and Other Notes Support the show👉 Try a free strength and agility workout

Ask a questionRyan and Andy do some good-ol'-days-ing about their early years in Japan... BUT it's actually relevant. We promise!Here's why:Moving to Japan to practice martial arts has had a huge impact on how we think about training, quality, and mastery.Our experience as teachers is one of the most fundamental components of the GMB Method. Every seen one of our videos and thought "that's a good explanation?" Well, this is why. Part of GMB is de-culturalizing movements that are most commonly seen in certain contexts and making them available to anyone. We've got some good stories in this one - a couple of them are pretty embarrassing - and we also wax philosophical on what it all means. Without Andy and Ryan both happening to live in Osaka circa 2008, there's be no GMB, but at a much deeper level, without the experiences we talk about in this episode, we simply wouldn't have been capable of coming up with any of this. Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionThere’s a thousand right ways to do almost anything. I know that’s not what you wanna hear, but it’s the truth. For any skill you wanna learn, the right focus is gonna depend on where you’re at, what impediments you have, your natural strengths, your goals, your context, and whatever other training or activities you’re into. All that stuff impacts how your practice works, and that’s a lot of variables to balance in a master equation. So how do you choose the right details to focus on. By now you know you can’t do it all at once...In this episode, Ryan and Andy yap about:What kinds of details are important when you’re learning a new skill or working on an exerciseWhat we optimize for personally and as coaches in GMB programsWhy good form is subjective and why that doesn’t stop good coaches from providing useful cues for performance and practiceIn every program we’ve created there’s hundreds of details and decisions we’ve made, and we can’t explain each of those, but this discussion will give you a sense of the value hierarchy behind them and why we focus on certain things more than others. You’ll be able to look at conflicting opinions and viewpoints expressed by different teachers and understand why they differ and which side is most appropriate for you. Stick it in your earhole. Support the show👉 Try a free strength and agility workout

Ask a questionOne of the key differences between training for fitness vs training for sport is the emphasis on developing capabilities vs abilities. This episode defines these similar terms in a new way so you can figure out which exercises you need to be focusing on and why. Fact: people train for a lot of different reasons. We know you have your own goals, and one thing we've found a massive proportion of our clients to have in common is that lifting more weight or doing more reps is not the end-all-be-all goal for them. More important is translating that strength or endurance or other attribute to performance in some sort of activity, be it a sport or just the regular daily stuff. That's not to say it's wrong to focus on reps or to add weight to the bar; we just want you to know whether or not that's your real reason for training, because it'll impact choices you make about the best path forward. As always, be on the lookout for stupid jokes and an invitation to really spend some time introspecting about why you're even working out in the first place. There's no wrong answers as long as you're asking the questions honestly. Support the show👉 Try a free strength and agility workout

Ask a questionThere's a lot of noise about "what successful people do" to start their days... and a thousand people trying to cash in on selling you the dream of being a better person because you drink the right kind of coffee. We have some experience with mornings. Between Ryan and Andy, 32,493 of them so far. We've tried just about every schedule, tool, hack, and routine you can imagine, and what we've found is that getting the most out of each day comes down to two rules:Spend a bit of time early in the day on whatever is most important to youSet yourself up for success in whatever activities you have plannedThe specific activities have changed as our needs and priorities have changed through the years. We'll share some of our favorites and a few that didn't seem to help at all. Most importantly, this episode is about figuring out what's essential for you to get done ASAP every day so you can be effective and enjoy your life. Once you know that, you can create a clear and simple routine that gets you kicking ass.Episode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionOK, first thing first: 40 isn't "old." Neither is 50. And for the sweet love of all the deities, I am so sick of people younger than us commenting on our Facebook posts about they think they're too old to learn new things. Getting a sense for the gist of this episode yet?For our first new episode in over two years, Ryan and Andy asked our clients and followers what topics they wanted us to discuss, and the most common request was for tips on how to stay healthy and keep making fitness progress when you're not straight out of college anymore. Well, our first priority is divesting you of the idea that there's some magical age at which it's impossible to improve yourself. From there, we cover:The realities of building muscle beyond your physical peakWhy recovery is so important (even it it's not uniquely important) as you ageOur personal strategies for feeling good and staying happy with our bodiesThe REAL reasons people feel like they can't make progress anymore (they have nothing to do with actual biology)How to deal with old injuries and habitsHow to improve your mindset around training and practiceEpisode transcript and additional notes Support the show👉 Try a free strength and agility workout

Ask a questionDo you find it hard to make good decisions and spend your time wisely? Whether it’s a matter of perfectionism, procrastination or just a general state of indecision, spending too much time trying to decide what to do and when leads to wasted time. If you’re having a hard time being efficient at work or even finding a set time to get your workout in, today’s podcast can help you create a better routine. Today’s guest is Shane Parrish of Farnam Street. Farnam Street is an online intellectual hub geared toward helping people make better decisions. Shane helps people understand how the world works and how to more effectively make decisions that matter. Topics we discuss today include: Why making decisions in the morning, before unhealthy food choices are already made, can help you reach your goals. Why to-do lists are ineffective, and what a better alternative is. How taking the time to evaluate and make good decisions can save you time in the long run. How mentally arguing both “sides” of a decision can help you make better choices. Quotes by Shane: “One of the ways to see the world as it really is is a concept called mental models.” “Small changes make a huge difference.” “If you eliminate the outcomes you don’t want, you’ll probably get the outcome you do want.” Support the show👉 Try a free strength and agility workout

Ask a questionFinding your way in fitness can seem difficult. It takes a concerted effort to test, experiment, and discover what works for you in order to accomplish your personal goals and ensure it fits in with your existing lifestyle. On this episode of the GMB Show Ryan welcomes Krista Stryker, personal trainer and founder of 12 Minute Athlete, where she develops and shares fitness routines that combine bodyweight and skills training with HIIT (High Intensity Interval Training). Ryan and Krista discuss her path of experimentation with different systems and how she went from being bogged down by conventional fitness to discovering a combination that works perfectly for accomplishing her goals and fitting in with her desired lifestyle. You’ll hear Krista describe how she took what she liked from each system and what was working for her and adapted it to create the routines she uses now. Routines that combine the best of both bodyweight training and HIIT. Support the show👉 Try a free strength and agility workout

Ask a questionThe world of fast fitness has undeniably invaded our culture. 30-day shredding programs, 90-minute abs, 6-week total body transformations. Yes, you can conceivably transform your body in a dramatic way in as little as 6 weeks. But what happens to it after the next 6 weeks? It’s natural to want to see the end result as fast as possible, but is the rigourous routine you undergo something you see yourself wanting to keep doing day in and day out for years to come? True transformation is sustainable for your lifetime, and let’s be honest - fast fitness results rarely last. For this episode of the GMB Show, Jarlo was so excited to interview a friend of his, JC Deen. JC is a fitness coach, writer, and self-proclaimed “former fat kid.” He focuses on physique transformation, and he’s the author of a soon-to-be released book, Stay Leaner, Longer. Listen close as JC dives deep into the true psychology of physical transformation and exposes a lot of biases that many of us aren’t aware that we’re giving into. Biases that lead us to choose fast fitness over sustainable long term habits that can truly mean the difference between temporary change and a transformation that lasts a lifetime. Probably the most compelling lesson comes from JC opening up about his personal struggles with weight growing up and how he finally reprogrammed his mind and body to shed the fat kid bias and become a lean fit health coach. What you'll hear: 4:30 - How transformation is a lifestyle change, not a short-term fix. 7:30 - Why it might seem like everyone else is doing great with their transformations while you’re struggling: It might be the survivorship bias. 11:00 - Why taking the first step can be more important than getting the exact result you’re looking for. 14:20 - The importance of support, in whatever form that takes. 17:20 - JC’s story of how he went from being overweight to being fit. 24:20 - How self-sabotage can effect your transformation and motivation. 31:15 - Why tracking habits is a good thing and how it will help you in future weeks or months. 36:00 - How inertia makes people lose ground and backslide, as well as a tip for not getting stuck in that cycle. 42:30 - How what you believe and what you think about will eventually express itself in your actions and habits. Support the show👉 Try a free strength and agility workout

Ask a questionYou know that our mission at GMB is teaching you physical confidence through mindful practice. Time marches on, we can’t change that. The future creeps up on all of us. And it might leave you wondering “can I keep the strength I’ve gained?” “Is it possible to not loose those skills I busted my ass to learn?” On this episode of the GMB Show we’re happy to welcome back our good friend and favorite guest co-host Al Kavadlo. Al joins Ryan to talk about how to develop the mindful practice part of the equation and how to use that mindfulness to truly become future-proof. Priorities, abilities, and desires will change over time, but what can remain constant is the confidence you’ve built through all that deliberate regular practice. Support the show👉 Try a free strength and agility workout

Ask a questionWhen was the last time you hit a plateau? Were your pull-ups stuck on a particular number of reps? Did your pushups stall out before hitting the double digits you desired? Plateaus happen in fitness. It’s a natural part of the process. However, the typical method of “pushing through” them might actually aid in keeping you stuck. Trying to progress in a linear fashion makes sense when you first start working out, but at some point, you aren’t going to be able to keep progressing, if you define progress as simply lifting heavier weight or doing more reps. As you advance in your training, you’ll discover that progress is in fact anything but linear. On this episode of the GMB Show, we welcome Adrienne Harvey (otherwise known as Girya Girl). Adrienne’s well versed in bodyweight training and skills work as well as kettlebell training. Adrienne talks very candidly about her experience in not just overcoming plateaus, but how she had to reframe her ideas of “progress” in order to continue to see success in her training. As you’ll hear, stepping back from the idea of liner progress and into a complimentary progression model can ensure that you will never stop making any kind of progress in your training. In other words, when you hit a plateau with one exercise, you continue making progress with another, and that will ensure you’re always moving forward. Support the show👉 Try a free strength and agility workout

Ask a questionOne of the questions that we hear over and over again is, “how much is enough?” How many reps? How many sets? How many days a week? How much time and effort is enough? If you’re finding yourself asking this question, then there’s a very good chance you’re also looking at the accomplishments of others and wondering how your effort stacks up against them. On this episode of the GMB Show Ryan and Andy reveal the truth behind this common question – the fear of not doing enough. You’ll hear them recount their own experiences in learning how to recognize this fear as well as how to reframe it into an opportunity for success. Support the show👉 Try a free strength and agility workout

Ask a questionAs you know, we’re big advocates of getting your play on. So, when someone comes along who’s doing it in an unconventional way, then we have to talk about it. On this episode of the GMB Show Ryan sits down with Mark Smith, the owner and founder of Asylum Fitness, who emphasizes the importance of play as a means of fitness. At Asylum Fitness, Mark combines the best of traditional calisthenics movements with the unconventional techniques of outdoor play in the lush North Carolina forrest. Heading out on trail runs, free-jumping rock formations, and even intense games of “toe tag” are just some of what passes for “normal routines” with Mark and his clients. In this episode Mark opens up about how he found his way out of the rigid mainstream fitness culture and into the freedom of play and self expression and how this approach not only saved his health but created opportunities to help others do the same. Support the show👉 Try a free strength and agility workout

Ask a questionIf you’re looking to achieve peak performance, then you’ll obviously need to address your regular habits. And that’s where a lot of us really seem to get tripped up. What if the same strategy you apply to your daily fitness practice is also the most effective strategy for building new habits for peak performance and permanent change in other areas of life? On this episode of the GMB Show, we are thrilled to welcome back our good friend and Alpha Posse member, Josh Hillis. Josh, as you know, is an expert in helping his clients change their lifestyles through establishing and keeping good habits both unconsciously and automatically. As you’ll hear, change can be as simple as just showing up and “doing the reps”. Focus mindfully on the daily practice and not the overall desired outcome and Josh reassures that you’ll see and often exceed that change you’re so desperately seeking. Support the show👉 Try a free strength and agility workout

Ask a questionHave you ever considered fitness as a means of self expression? It’s something we certainly encourage here at GMB. There’s great freedom in allowing yourself to move in accordance with how you decide to move - creating your own flow and routine. On this episode of the GMB Show, Jarlo dives deep with Dr. Mark Cheng, acupuncturist, FMS/SFMA practitioner, and StrongFirst instructor. Mark and Jarlo look at what it takes to find this path of true self expression and how you can experience this freedom for yourself. Mark has a multi-faceted background in martial arts and fitness studies. And as you’ll hear, he credits those different explorations with leading him into honest self expression. You’ll hear: 2:30: How and why Mark strives to be real on social media. 10:35: How he got into martial arts and studied with some of today's living legends. 21:20: Some of the lessons that newcomers to martial arts should understand. 31:00: How the human body is meant to move around and adapt to changes. 38:45: When and why a feeling or perception can be just as important as measurable results. 48:15: How misconceptions about movement can lead to pain. When you do find something that resonates with you, I cannot put it to words how rich that experience is going to be for you.- Mark Cheng Support the show👉 Try a free strength and agility workout

Ask a questionImproving movement is a topic that’s been gaining in popularity lately. It makes sense as people are finally figuring out that there is a direct correlation between better movement and better health. On this episode of the GMB Show, Jarlo welcomes Todd Hargrove, blogger, Feldenkrais practitioner, rolfer, and author of A Guide to Better Movement. Todd specializes in improving people’s health through improving their movement and he draws on his expertise to share some great insights on how we all can do the same for ourselves. Support the show👉 Try a free strength and agility workout

Ask a questionCultivating strength is a huge emphasis here at GMB. More specifically, we advocate the cultivation of functional strength. In other words, don’t just get stronger for the sake of getting stronger. Get stronger for the purpose of applying it to the aspects and activities of life that matter the most to you. On this episode of the GMB Show we’re happy to be able to talk again with Ryan Ford, from Apex Movement, a parkour and athletic training center in Denver, Colorado. Ryan dives into the concepts of cultivating functional strength both physically and mentally, especially from his experiences in Parkour training. He also opens up on how to apply that cultivated strength in all aspects of your life. Ryan’s a big advocate for cultivating strength of the mind as a large part of physical strength, and that parkour can help people experience the discomfort and challenge that is necessary for growth. Support the show👉 Try a free strength and agility workout

Ask a questionHow many jobs do you truly have? You most likely have a job that you get paid for, and you also might have a job within your family or home. Not to mention all the outside responsibilities, roles, and activities that require your attention each day. But which ones are your real jobs? Not having clarity on this can cause a lot of harm, especially in terms of personal fitness. On this episode of the GMB Show, Ryan and Andy discuss doing your job and doing it well. And more specifically, they look at how to discern what is and is not your real job. Many people fall into the trap of switching from program to program or making changes to a fitness regimen laid out by a professional trainer, simply because of something they read online or saw in a video. When it comes to fitness, your job is not to be your own fitness coach. Ryan goes so far as to say that if “you’re coaching yourself, your coach is an idiot.” In fact, your exercise programming isn’t your responsibility either. Your responsibility is to find a coach and program that you trust and let them do their job. Today’s topic is about identifying what your job is, doing it well, and, most importantly, letting others do their jobs well, too. Support the show👉 Try a free strength and agility workout

Ask a questionWhat are your current default fitness mental models? It’s easy to get stuck in habitual ruts. You’ve probably had it happen in day to day life, personal relationships, and of course, fitness training. These ruts are clues that it’s time to change mental models. Doing so will free you from habitual repetition and move you forward towards successful accomplishment and achievement. In this episode of the GMB Show, Jarlo talks to longtime friend and GMB client, Duff McDuffee. Duff’s a specialist in reprograming mental models to create successful change. Duff has helped hundreds of people to learn how to change their default mental programming and in this conversation he graciously shares processes for you to adopt new mental models that you can immediately start using in life and training. Support the show👉 Try a free strength and agility workout