The 3Gs Fitness Podcast

This week the 3Gs talk all about the pull up and why it's one of the best ways to build real upper body strength. You'll learn how to improve your pull up form, engage the right muscles, and use simple progressions to master pull ups at any age.

Coach Michael shares how he's maintained his pull up strength for decades, while Cisco and Kael show how they coach clients through band-assisted pull ups, negatives, and other proven techn...

This week, the 3Gs welcome Dr. Trinh, Chief Medical Officer at the Healthy Brain Clinic, and Gero Wellness Coach Stan Wada to talk about Alzheimer's, brain health, and how lifestyle choices can make all the difference.

Dr. Trinh breaks down what causes dementia, how Alzheimer's develops, and why exercise and nutrition are the strongest forms of prevention. Stan shares how working with older adults can improve memory, coordination, ...

The 3Gs dive into how AI is changing the fitness world and what that means for personal trainers. They share real experiences from the gym floor to online coaching and talk about what AI can and can't do when it comes to motivation, connection, and results.

If you've ever wondered whether AI could coach like a human or where it fits in your own fitness journey, this episode has you covered.

New episodes every Sunday!

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This week the Coaches compare some of today's most popular protein bars to see which ones actually deliver on taste, nutrition, and value. From Barbell and Kirkland Signature to Fit Crunch, ALOHA, IQBAR, KIND Protein, and a new bar called David, the 3Gs put them all to the test.

They don't all see it the same way. One reaches for a bar to curb sweet cravings, another leans on it for quick pre-workout fuel, and the third zeroes in o...

Adam Kholghy joins the 3Gs to share how nutrition transformed his energy, mindset, and workouts, and how that shift inspired him to launch Healthy Meals Kitchen, a leading healthy meal prep service in Orange County.

Adam talks about building the business from his family's pizzeria days to serving thousands with balanced, ready to eat meals. He explains why variety matters...

Where are we at in our fitness right now? Each of the 3Gs has been shifting gears. Mike has moved from heavy powerlifting into cutting and bodybuilding-style training to protect his shoulders and keep pushing health first. Cisco is preparing for fatherhood, leaning out, and rethinking how his workouts will fit into life with a newborn. Kael is back from travel, adding more cardio, and training hard for his upcoming HY...

Think we covered all the gym rules last time? Not even close.

In Part 2 the 3Gs dive into the next round of unwritten gym etiquette, from saving benches with a water bottle to dropping weights like you are on stage at a rock concert. We talk about mid set interruptions, awkward abductor machine eye contact, and why the gym should not double as your dating app.

Whether you have been lifting for years or just started, this episode wi...

Think you've got perfect gym etiquette? Think again.

In this episode, the 3Gs break down the unwritten rules of the gym. From tripping over stray plates and weights, to curling in the squat rack. We cover the do's and don'ts that drive gym goers crazy.

Whether you're a seasoned gym rat or brand new to the weight room, this episode might have you rethinkin...

Can a workout really fix your mental health? In this episode of The 3Gs Fitness Podcast, the coaches dive into the connection between exercise and mental health and things get heated.

Coach Michael brings his old school no nonsense perspective: the gym is for training, not talking about feelings. Meanwhile, Coach Cisco and Coach Kael argue that personal training goes beyond sets and reps, and that supporting clients' mental health ...

Welcome back to The 3Gs Fitness Podcast! In this episode, the coaches break down everything you need to know about the foam roller. From what it is to how it works, and whether you should use it before or after your workout.

From improving recovery and mobility to boosting performance in the gym, foam rolling is one of the most cost-effective tools every lifter should be using. The coaches cover proper technique, timing, common mis...

In this episode of The 3Gs Fitness Podcast, we sit down with Kaely McDevitt, MS, RD, LD, a women's health dietitian who specializes in postpartum recovery, hormone balance, and metabolism support.

Kaely shares why personalized nutrition matters for women, especially during pregnancy and after birth, and how lab testing can guide better results. We cover thyroid health, protein needs, stress management, and key nutrients for fertili...

In this episode of The 3Gs Fitness Podcast, the coaches get into one of the most commonly overlooked topics in training: your feet.

Coach Kael (zillennial), Coach Cisco (millennial), and Coach Michael (boomer) talk flat feet, plantar fasciitis, bad shoes, and what foot pain can do to your posture, performance, and long-term health.

From barefoot training and toe spacers to lacrosse ball massages and orthotics, the guys share real s...

In this episode of The 3Gs Fitness Podcast, the coaches unpack their gym bags.
Coach Kael (zillennial), Coach Cisco (millennial), and Coach Michael (boomer) each bring in their personal gear and reveal what they carry to train, recover, and stay ready.

From massage guns and chalk to lifting shoes, lacrosse balls, and a few surprise items (yes, there's a moment), this episode is a fun deep dive into the t...

In this episode of The 3Gs Fitness Podcast, the guys break down one of the most popular (and most misperformed) lifts in the gym: the bench press.

From grip width to bar path, Coach Kael (zillennial), Coach Cisco (millennial), and Coach Michael (boomer) share the most common mistakes they see and how to fix them. Whether you're chasing a new personal record or just trying to bench safely and effectively, this episode will help you ...

In this episode of The 3Gs Fitness Podcast, the guys break down one of the most misunderstood supplements in fitness: pre-workout. What does it actually do? When should you take it, and is it even necessary?

Coach Kael (zillennial) talks dry scoops and after-work lifts, Coach Cisco (millennial) shares how the tingles hit, and Coach Mich...