Autonomy 🤸🍔✊ GMB Fitness

Autonomy 🤸🍔✊ GMB Fitness

Autonomy means deciding and moving. Ryan, Andy, and Jarlo aren't here to shill for some stupid supplement company. This show explores fitness as a way to play your own game and do more of what matters, all based on decades of training, coaching, and clinical experience. And truly awful jokes. If you hate every formulaic fitness podcast, you just might be in the right place.


September 24, 2021 35 mins

The most requested topic from a recent round of surveys, how to train around minor injuries is a real and pertinent issue for all of us at some point or another. Whether you wake up one morning with a crick in your neck or you twist your ankle while running, learning to train with limitations is a skill that can be learned.

In this episode, we dive into what constitutes a minor injury, why it's important to keep movi...

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"It's time to make the Donuts."

In a few recent polls, we found that about half of you say you move on from a training program when it gets boring. Given that repetition is basically requisite to any physical training, we thought we’d tackle this topic and vouch for the grind of donut making.

Boredom is part of the process. Whether you learn to get interested in the details or just accept the repetition and c...

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On any given day, we get dozens if not hundreds of questions on our YouTube videos, social posts, and via email. And we enjoy answering them because we never want you to get stuck or give up. Most of our answers have carry-over to whatever situation you find yourself in, so we thought we'd share the love.

In this episode, Ryan and Andy answer a handful of commonly asked questions.  Some of these are about advanced ski...

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August 11, 2021 22 mins

Nike says that "if you have a body, you're an athlete." That's BS, and it can lead to poor decisions and wasted energy that don't benefit you.

Of course, you may be an athlete. We've worked with clients competing at all levels in just about any sport or activity you can name. But the vast majority of people we work with are definitely not athletes.

What does that mean? Are we saying...

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July 22, 2021 22 mins

Play is a topic that is often left out of the conversation in fitness.

This is in spite of the fact that experimentation, exploration and going off script is at the core of many physical training disciplines—dance, martial arts, acrobatics, any sport you play. However, play is not just free form improvisation or what children do on the playground; it requires a foundation in what you are practicing.

In this episode, we get into a sub...

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Chances are if you like what we do at GMB, you don’t want to spend hours each day working out. Like us, you want to focus on just the essentials in order to help you better enjoy the things you love to to do like practicing your martial arts and being active with your families. 

In this episode, we were happy to be able to chat with Philip Chubb, otherwise known as the Mindful Mover, in which we discuss how to minimize th...

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July 2, 2021 29 mins

Martial art has its history in combat, so as a company founded by three martial artists, Rule #1 (Don't Die) is fundamental to GMB. 

If you die, you don't get to do anything else. It's over. That's the end.

It might sound dramatic but self-preservation is key to making any kind of progress. While this seems like a fairly basic and obvious fact, it is one that often falls to the wayside when w...

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As a company founded by three dudes, GMB might seem like a very male centric company. But about half our team is women. The three dudes are married. Two of us have daughters, so raising strong girls and women is something we actually care about deeply.

So we got in touch with one of the coolest, most successful and badass women we know: Juliet Starrett. She’s the CEO of, an attorney, and a champion athlet...

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As a company founded by three dudes, GMB might seem like a very male centric company. But about half our team is women. The three dudes are married. Two of us have daughters, so raising strong girls and women is something we actually care about deeply.

So we got in touch with one of the coolest, most successful and badass women we know: Juliet Starrett. She’s the CEO of, an attorney, and a champion athlet...

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March 5, 2021 25 mins

We get it - you were born before the turn of the millennium, so much of your knowledge of health and fitness comes from the Jane Fonda Workout VHS and watching interviews with Arnie in junior high PE class. But you’re a grown-ass adult, and you’re still capable of learning new things.

It’s time to learn how to prepare your body for a productive training session.

“But I heard warming up is a waste of time!” I’m sure your buddy with th...

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February 25, 2021 29 mins

Why buy a program when there are 50 billion free workouts on YouTube? Precisely because there are 50 billion free workouts to parse through.

In this episode, we talk about the good, bad, and ugly of the free content on YouTube.

We cover:

  • what YouTube is useful for and its limitations
  • the appeal of fitness videos
  • how we learn by mirroring what we see 
  • how that differs from training and true autonomy
  • some of our favo...
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February 18, 2021 24 mins

"Just squat!" "Just do intermittent fasting!" 

As sentient beings in the 21st century, we all have pretty solid bullshit detectors by now, but when we're facing challenges, it's still tempting to believe the easy answers. And why not? Mostly, they're offered in earnest from friends with the best of intentions. But sometimes, there's an insidious bias behind the rec.

In eithe...

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January 28, 2021 23 mins

It's easy to get overwhelmed by all the possibilities out there. Decisions are hard, and we can't make them for you. We can, however, show you how we make a lot of our decisions.

In this episode, we revisit the framework "Hell Yes or No," give examples of how to apply it in both your life and training, and explain how it can free you up from indecision, inaction, or overwhelm.

Learn how to prac...

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January 14, 2021 25 mins

"Boredom, I think, protects the individual, makes tolerable for him the impossible experience of waiting for something without knowing what it could be."

Here's the deal: you will get bored.

We all love that new-car smell and sense of novelty when we start something new. The first couple of weeks on a new program or routine usually feels like you're really making progress, but then the honeymoo...

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"Progressive overload" is a principle in training that says you need to continually add greater stimulus to an exercise to keep seeing a training effect. And it makes sense. To get stronger, you need to continue pushing your body.

But the history of popular fitness has instilled a bias here that overload can only be achieved via a handful of training variables, primarily load and repetitions. So once we get to a...

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December 24, 2020 33 mins

If you've tried something new even once in your life, you might be familiar with falling flat on your face, possibly literally.

In this episode, Ryan chats with David 'Jacko' Jackson and Tim Stevenson, founders of School of Calisthenics. They talk in-depth about how they developed their philosophy of "redefining your impossible" by exploring your physical potential through body weight training.  

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December 17, 2020 39 mins

We get a lot of questions about Recovery which is not surprising, given how much information there is out there. 

There's no easy way to cut through all the noise since Recovery is and should be subjective, but in this episode, we break down:

  • why Recovery is not separate from your training
  • how only you can decide what you need
  • the importance of tracking your baseline
  • common recovery methods and tools
  • examples of when t...
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We've all been there -- schedules and routines change, and we can't fit in our regular workout. Rather than trying to stick to your routine amidst a big project, the holidays, or a busy time, tailor your workouts to better serve you.

In this episode, we talk about:

  • changing your mindset when your needs change
  • specific adjustments you can make to your training
  • how to plan in advance so your workouts help you focu...
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December 3, 2020 43 mins

Have you ever Googled a topic and been overwhelmed by the sheer amount of products that are supposed to solve your problem? Or underwhelmed by the lack of real answers?

In this episode, Andy chats with Andy Morgan of about why helpful information doesn't sell, and how to figure out what to do based on your own needs. 

We cover a variety of simple yet effective guideposts and strategies for work...

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November 26, 2020 33 mins

You want to be able and ready, not just good at working out.

Readiness means going beyond just capability so you can actually access and apply your skills and abilities when needed. Chances are, you don't wear sweats and trainers all day, so you really have to stop a moment and think about how your clothes limit you.

That why we say that if you can't perform a skill you've practiced while wearing th...

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