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.

Episodes

March 5, 2021 25 min

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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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 favorite YouTube channels
  • Lea...

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    February 18, 2021 24 min

    "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 either case, "just X" is ...

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    January 28, 2021 23 min

    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 practice saying "No"...

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    January 14, 2021 25 min

    "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 honeymoon ends, and you find you...

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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 certain poi...

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    December 31, 2020 38 min

    Everyone starts the new year with a slew of well-intentioned goals. And with goal setting comes questions of how to take the steps to reach them, when you'll hit that mark, and how to know if you're doing the right thing.

    In this episode, Andy and Ryan talk about ideals, expectations and reality, and how to honestly and confidently start or continue your fitness journey.

    We cover:

  • why there is no set path and no optimal rate o...
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    December 24, 2020 33 min

    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.  

    Jacko and Tim sha...

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    December 17, 2020 39 min

    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 to do what
  • Recove...

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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 focus
  • examples of how...
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    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 Rippedbody.com 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 working on your physique,...

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    November 26, 2020 33 min

    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 the things you usually we...

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    November 19, 2020 36 min

    DOMS. Delayed Onset Muscle Soreness.

    You don't like them, and they don't like you, but if you're training your body at all, you're going to have to learn to live with each other.

    There's tons of myths about muscle soreness. Some people think they're the surest sign of a good workout (they're wrong). Others seem to think they indicate overtraining (also way wrong). While getting sore is a stupid thing to sh...

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    November 12, 2020 31 min

    Balance is one of those things most people don't realize they can improve - or even that they might need to improve . . . until they start trying to learn different ways to move. 

    The fact is most people don't have a problem with balance so long as they stick to normal activities. But when you're outside your comfort zone, things change. Luckily, balance is very trainable. This episode covers our a simple framework for i...

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    November 3, 2020 29 min

    When we think about fitnessing, a relative few activities come to mind. Weightlifting, running, cycling, swimming, jumping rope, etc. Why? Mostly because they're very efficient at producing very predictable results. 

    But they also leave some things out, especially:

  • non-linear, off-center, and multi-planar movements
  • continuing skill development
  • Now, we're not saying you should quit using efficient methods just because they'r...

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    October 29, 2020 26 min

    Anyone experiencing anxiety lately . . . ? Congratulations, you're human. The good news is you're definitely not alone.

    Studies show that anxiety disorders are the most common mental illness in the US affecting 1 in 5 people every year and  that 1 in 3 will experience an anxiety disorder at some point in their lives. Things like pandemics can lead to higher feelings of stress and anxiety, which can impact sleep, diet, and o...

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    October 22, 2020 26 min

    When people start with GMB, we almost always recommend starting with Elements. It's our broadest and most foundational program, and it's structured to provide a scalable challenge to just about any level.

    But what happens after that?

    This is one of the top five questions we get from active clients, and the answer depends on a few things. Many people repeat Elements. Some use it for recovery or warm-ups. Some people move on c...

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    October 15, 2020 25 min

    The diet world teaches us that beating ourselves up about food and our body is what "motivates" us. We've been taught that feeling badly enough will help us hit our goals.

    Of course, beating ourselves up didn't work the last time. And it didn't work the time before that. It's never worked. Yet, we still keep getting sold the same lie.

    In this episode, you're going to find out what the four levels of motiva...

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    October 8, 2020 43 min

    There's not a more cliché phrase in all of fitness, but here goes: if you want to improve, you have to push yourself. 

    Pushing yourself is hard, and it can be counterproductive too. In fact, we've devoted a lot of carbon dioxide in past episodes to talking about some of the ways pushing yourself - too hard, too often, or just in the wrong way - can cause problems. So consider this episode the balance to every time we've ...

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    October 1, 2020 38 min

    'Mindfulness' is one of those words that can sound really out there, but improving mind-body awareness can have a profound impact on how you experience the world and your sense of security in your body.

    Jenn Pilotti is a GMB Trainer who's been coaching for well over a decade and just has a ton of education and experience under her belt. She's just released a new book, Body Mind Movement: An evidence-based approach t...

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