Autonomy 🤸🍔✊ GMB Fitness

Ask a questionEvery one of us is faced with numerous decisions each day. Some of them are not optional; everyone has to do laundry, for example. Many of the choices we make could just as easily be made another way, though. What do you want to wear today? Should you brush your teeth or shower first? Should you plan on going out for drinks after work? Making all of these decisions on a day-to-day basis can be stressful, even though the decisions themselves small. In today’s podcast, Andy and Ryan are discussing how you can make a mental model, or a new way of framing thoughts, that will allow you to make decisions automatically. We call it the “hell yeah!” method, and as Andy says, it’s “one of the most freeing and liberating concepts I’ve ever run across in my life.” The basic premise is to choose to do only what makes you excited and happy, rather than basing decision on what others think you should be doing. In this episode, you’ll learn: How using the “hell yeah” method can help you say no without feeling guilty. How you can use this decision-making model to achieve your goals. How the method relates to working out. Times when the “hell yeah” method is not the best model of decision-making. How to get out of the interminably indeterminate state of “maybe.” The importance of putting in the work required to make the system work for you. Resources and Links: Farnam Street Blog by Shane Parrish Paradox of Choice: Why More is Less by Barry Schwartz Practical Wisdom: The Right Way to Do the Right Thing by Barry Schwartz (book) Be sure to catch the next episode by subscribing to the GMB Show: Subscribe to the iTunes podcast Subscribe to our YouTube videos Listen On the Go If you enjoyed this episode and want to hear more, download our GMB Show App in the app store and listen wherever you are.Support the show👉 Try a free strength and agility workout

Ask a questionEncouraging healthy active kids is something all parents want to do for their children. This is especially true when you’re a parent who’s undertaken a fitness routine of your own. But, how can you help them build that healthy active lifestyle in a way that sticks with them? In this episode of the GMB Show, Andy, Ryan, and Jarlo speak candidly about their experiences as fathers raising healthy active children. Besides the usual Dad duties, you’ll also hear them draw on their many years of experience in teaching fitness to children. During the conversation, you’ll learn about some common misconceptions parents can have about kids and fitness as well as see just how easy it really is to teach kids to be active and healthy and have them stick with it. You’ll learn: • How to determine what programs are appropriate for your kids. • The number one way parents ruin fitness for kids, without ever realizing it. • The simplest yet often overlooked approach to fitness that easily encourages kids to stick with it. • How to lead by example, and have a great time doing it. • To recognize the specialization trap and how to keep your kids from falling into it. Support the show👉 Try a free strength and agility workout

Ask a questionLearning how to make fitness fit in with your current lifestyle can seem a bit backwards to most of us. A common misconception in the fitness world is believing you need to radically alter your current lifestyle to accommodate your new fitness routine. Otherwise, how will you ever achieve the successes and radical transformations promised by all those mainstream fitness programs? Here at GMB, we know for a fact that achieving your fitness goals doesn’t mean adopting the lifestyle of something you have no desire to become - the hardcore athlete, the gym rat, the 5am cardio slave. That’s why we created the GMB Method. And within that method is the guiding principle of learning to make fitness fit into your current lifestyle, rather than the other way around. In this episode of the GMB Show, Ryan and Jarlo give you a candid look at what they’re both working on currently in terms of fitness routines and how they adapt their fitness to fit their busy lifestyles. You’ll learn how Jarlo is approaching his training for an upcoming race, while maintaining his martial arts practice, family, and career. Listen as Ryan explains how he’s pulled his current routine back to only twice a week to accommodate his Jiu-Jitsu training, while still making measurable progress in all of the areas he needs. Learning to make fitness fit into your current lifestyle means never becoming a slave to your fitness routines again. Support the show👉 Try a free strength and agility workout

Ask a questionDid you know that injury of yours is actually a sign of improvement? Injury recovery right in the middle of training isn’t something any of us want to experience. However, the reality of bodyweight fitness is that injuries can and will occur—and believe it or not, that’s a good thing. In this episode of the GMB Show, Ryan Hurst and Mike Fitch relive their personal experiences with debilitating injuries and reveal a simple, yet seemingly contradictory approach to injury recovery that actually enabled both of them to come out the other side with increased strength and ability. Support the show👉 Try a free strength and agility workout

Ask a questionWhen most people think about mastery, they envision long hours of grueling practice, sweat, blood, even tears. But, what if there’s a better way? In this episode of the GMB Show, Ryan is joined by Josh Vogel, a black belt and instructor in Brazilian Jiu-Jitsu at Balance Studios in Philadelphia, a Level 2 Movnat trainer, FRCms, and a Kettlebell athletics level 1 trainer. During the conversation, you’ll learn how Josh’s playful approach to mastery involves leveraging different arts and activities to create unique opportunities for growth in situations that most people perceive as limitations. Support the show👉 Try a free strength and agility workout

Ask a questionOften we train hard and our sole focus is the end result. What happens if we slow down while training? What happens if we practice mindfulness through out training and life? Ryan and his guest Vincent Thibault discuss the positivity associated with focusing on the process. Support the show👉 Try a free strength and agility workout

Ask a questionTraining can be different for men and women. Al and Grace have trained many different clients, and talk with Ryan about the common strengths, weaknesses, and the attitude someone might share toward training. It doesn't matter if you are a man or women. At the end of the day we all should be strong! Support the show👉 Try a free strength and agility workout

Ask a questionFeeling down about a disappointing workout or slow progress is something we ALL deal with at some point. Ryan and Mike have dealt with their fair share, and talk about how they combat that negativity and keep training. We're all going to encounter negativity. The key is knowing how to face that and move on. Support the show👉 Try a free strength and agility workout

Ask a questionTraining goals for a beginner should obviously be quite different from those of a more advanced trainee. In this episode, Al Kavadlo co-hosts and he and Ryan talk about how to adjust training goals depending on what level you're at, and why people coming from different backgrounds shouldn't necessarily be doing the same things. Support the show👉 Try a free strength and agility workout

Ask a questionSteve Kamb is the rebel leader at Nerd Fitness. He's committed to helping desk jockeys, nerds, and average Joes level up their lives every day, by taking charge of their health alongside a massive community of likeminded individuals. Steve just released a brand new book called "Level Up Your Life" and he's here to talk about his epic adventures and what he's achieving with Nerd Fitness. Support the show👉 Try a free strength and agility workout

Ask a questionMercedes Pollmeier is the author of "Simple Strength: The Outdoor Athlete's Guide to Better Movement." She's a competitive climber with a whole lot of wisdom about how movement plays into climbing and other competitive sports. Support the show👉 Try a free strength and agility workout

Ask a questionHow do you get strong and stay strong for life? Are you getting stronger in relation to where you are right now? How can you tell? We’re glad to have Danny Kavadlo back on the GMB Show as he and Ryan talk candidly about what it really takes to build both a strong body and a strong self. You’ll get Danny’s take on what he believes to be universal standards of strength and learn a concept he calls “adaptive strength” – building both internal and external strength that enables you to fully engage in what life has for you in the moment. In order to truly measure how you’re progressing in building strength, Danny recommends that you stop comparing your level of strength with that of others and where they’re at in their process. Focus on your own process and you’ll have all the feedback necessary for consistently getting stronger. In life you are confronted with the unexpected and what can’t be controlled. Are you strong enough to take whatever obstacle is in front of you, embrace it, take it in, rise over it, learn from it, and adapt to it? True strength is sustained by working on ourselves and our own evolution. Support the show👉 Try a free strength and agility workout

Ask a questionIt can be tough to know if you're making sufficient progress with a training program. In this episode, Ryan and Andy talk about how to track your progress, and how to know when you're ready to move on. Support the show👉 Try a free strength and agility workout

Ask a questionLearning any new skill is built upon your capabilities and abilities. In this episode, Andy and Ryan talk about how to explore your capabilities and abilities so you can learn any skill you want. Support the show👉 Try a free strength and agility workout

Ask a questionAmy Clover is the owner of Strong Inside Out through which she helps people overcome depression and anxiety by empowering themselves with fitness. She speaks about her own experiences with this, and her story is quite inspiring. Support the show👉 Try a free strength and agility workout

Ask a questionWe use a lot of "animal movements" at GMB, and they've become very popular in the fitness world. In this episode, Ryan and Andy talk about why we like these movements, how we use them, and how they can be used in other contexts. Support the show👉 Try a free strength and agility workout

Ask a questionDr. Andreo Spina is an expert on the human body and function. In this interview, Ryan picks Dr. Spina's brain about how we can learn to use our bodies better even in our Western culture.👀 Video and transcript Support the show👉 Try a free strength and agility workout

Ask a questionSometimes the best thing you can do for making progress with a certain skill is to put it into maintenance mode. Here's what that means and how to put it into practice.Support the show👉 Try a free strength and agility workout

Ask a questionAl Kavadlo's back on the GMB show to talk about his new book, "Zen Mind, Strong Body." He and Ryan discuss the concept of zen, and how it applies to training, nutrition, and life. Support the show👉 Try a free strength and agility workout

Ask a questionPeople like to share their opinions all the time about how you should train, the "right" way to practice a particular skill, and all sorts of other nonsense. If you've found something that works for you, do it! Don't worry what other people say.Support the show👉 Try a free strength and agility workout

Ask a questionMark was Ryan's gymnastics coach, and he's taught thousands of athletes, written books, and even been voted coach of the year in US. Hear what he has to say about building skill.Support the show👉 Try a free strength and agility workout

Ask a questionPull-ups are great for building upper body strength, but how many should you do? And what position is best?Support the show👉 Try a free strength and agility workout

Ask a questionWhat are "the basics", and why are they so damn important? Support the show👉 Try a free strength and agility workout

Ask a questionSitting all day doesn't have to be a death sentence. There are things you can do to mitigate the damage (and no, quitting your job is not one of those things). Support the show👉 Try a free strength and agility workout

Ask a questionWhat does `getting stuck` really mean? And what should you do when it happens? This episode will clear up the confusion, and set you straight about the search for the "perfect exercise program". Support the show👉 Try a free strength and agility workout

Ask a questionSquats are king, right? Well, usually, yes. But depending on your goals, you need to choose the right squat variation for your application. This episode covers bodyweight exercises for leg strength and functional applications. Support the show👉 Try a free strength and agility workout

Ask a questionHere's how to develop efficient breathing for your workouts without a lot of craziness.Support the show👉 Try a free strength and agility workout

Ask a questionFirst things first, even if you are young, NOW is the time to learn how to prevent age-related physical decline. And if you're already dealing with it, here's how to keep moving and keep fit as long as possible. Support the show👉 Try a free strength and agility workout

Ask a questionInjuries suck, and can be an unfortunate yet expected part of building a fitness habit.We’ve talked before about injuries and how you can deal with them if they arrive as well as how to know if you are indeed injured.What we haven’t really covered before, though, is how to successfully resume training after you’ve recovered from an injury.How do you start back up with training once you’re healed up and cleared by your doctor?Is there a way to ease back into training that ensures you quickly and safely return to where you were before?In this episode of the GMB Show, Andy and Ryan reveal their smart strategies for safely and effectively resuming training after recovering from an injury. Support the show👉 Try a free strength and agility workout

Ask a questionWe talk a lot about exploring and playing with movements, but if you come from a traditional training background, that might not mean a lot to you. Rest assured, you can learn how to enjoy playing - and it doesn't have to wait until you reach an advanced level either. Support the show👉 Try a free strength and agility workout

Ask a questionIt's natural to see an interesting physical movement and want to know where it came from and who thought it up, but usually, the true origins are thousands of years ago. GMB was founded by three dudes with diverse backgrounds, so it's natural that we draw inspiration from a lot of sources. In this episode, Ryan, Jarlo, and Andy discuss the real influences that make GMB what it is. Support the show👉 Try a free strength and agility workout

Ask a questionSo many systems out there claim to have discovered the one, true path to physical mastery, but it simply isn't true. We all have different bodies, different goals, and different backgrounds. No one rule will apply to all of those situations, but you can use some simple critical thinking to find out what's best for you. Support the show👉 Try a free strength and agility workout

Ask a questionYou only get 24 hours. We all do. When you start training, you learn quickly how much stuff you need to do, but what if you simply can't fit it all in? We'll tell you how to maximize the benefits of your training time. Support the show👉 Try a free strength and agility workout

Ask a questionWhen fitness products talk about wanting to "look great naked," it's just an excuse to pander to your insecurities. Let's talk honestly about fitness, sex, and body fat for a change. Support the show👉 Try a free strength and agility workout

Ask a questionWith so many different skills and abilities to practice in the world of bodyweight exercise, how does it all fit together? Well, figuring that out has more to do with how you practice individual movements than anything else. Support the show👉 Try a free strength and agility workout

Ask a questionCongratulations feel nice, but what's really important is what you get out of your training. A lot of people go after big skills just for the praise they'll get at the end, when they should be training for things that really make a difference. Support the show👉 Try a free strength and agility workout

Ask a questionIf you keep pushing your body hard enough for long enough, eventually you will get injured. If you're lucky, it will be minor. But in any event, you're going to want to know how to take care of yourself when it happens. Listen up, and we'll fill you in. Support the show👉 Try a free strength and agility workout

Ask a questionNaming a brand of movement is a great way for trainers to stake a claim and mark their territory, but do we really need another pissing contest in our lives? Here's some real talk about different disciplines of movement and why you don't have to choose if you don't want to. Support the show👉 Try a free strength and agility workout

Ask a questionImbalances can be problematic. That's true. But they're also a fact of nature. You have to live with and negotiate imbalances daily. Likewise, your training program does not necessarily have to be perfectly balanced at any given point, so long as it balances out in the mid-to-long term. And if it doesn't, we're betting it still won't kill you. Support the show👉 Try a free strength and agility workout

Ask a questionWe don't care which system you think is best or which particular guru you follow. In fact, if you feel the need to make such a decision, we'll probably just think less of you. This podcast is about thinking for yourself instead of blindly following what any expert (including us) tells you to believe. Support the show👉 Try a free strength and agility workout

Ask a questionSpoiler alert: the way most people approach cardio is stupid. Want to know why? Then listen up. Support the show👉 Try a free strength and agility workout

Ask a questionHow can you be sure to always make progress? Dive deeply into it. Hang out with others who are achieving it. Make it a (BIG) part of your life. Ryan and Andy talk about immersing yourself in the experience of getting better. Support the show👉 Try a free strength and agility workout

Ask a questionWe get FAR TOO MANY questions about injuries that should really be directed to a medical professional. But we do have a little advice for minor injuries you may experience. Also: active recovery and supplements. Support the show👉 Try a free strength and agility workout

Ask a questionIf you ask stupid questions, you'll get stupid answers. Want to know the secret to getting actionable advice form knowledgeable people? Listen up! Also enjoy Ryan's rant on safe driving. Support the show👉 Try a free strength and agility workout

Ask a questionPart of developing confidence is knowing exactly what you can - and can't - do. This episode is about building that knowledge through mindful practice. Support the show👉 Try a free strength and agility workout

Ask a questionFact: We've all got things we'd like to change, but our stupid, stupid habits make it difficult. To learn more about how to change those habits to better ones, we're chatting up James Clear - and you need to listen up, because this stuff can change your life. Support the show👉 Try a free strength and agility workout

Ask a questionMost fitness sites and trainers talk about which exercises to do and what program is the best. Steve Kamb started Nerd Fitness to make getting healthy accessible to people who might not necessarily be "fitness" types. NF and GMB have a lot in common in that respect, and we finally got a chance to talk about it on this podcast. Support the show👉 Try a free strength and agility workout

Ask a questionLearn how to motivate yourself rather than relying on others to tell you what you should want for yourself. Ryan also nails the key point almost everybody misses about autoregulation in your workouts - hint: it has nothing to do with how you feel. Support the show👉 Try a free strength and agility workout

Ask a questionIn this episode, Ryan and Andy talk about getting over fear when performing difficult moves like back flips. Also: beating dizziness when starting tumbling and tips for learning acrobatic moves. Support the show👉 Try a free strength and agility workout

Ask a questionWe'll cover the difference between a teacher and a coach as well as other exciting topics like sleep. What? You're not excited about sleep? You should be. You should also be prepared to laugh a little more than usual. Support the show👉 Try a free strength and agility workout