Explorez tous les épisodes du podcast Living Lean
| Titre | Date | Durée | |
|---|---|---|---|
| Why Most Women's Building Phases Fail (And 8 Rules To Make Yours Successful) | 25 sept. 2026 | 00:48:38 | |
About Jeremiah shares eight essential rules for women to successfully build muscle during their building phases. He covers needs analysis, training strategies, nutrition, and mindset tips to optimize physique transformation. Chapters 00:00 Introduction to Building Phases for Women 04:10 Starting with a Needs Analysis 07:37 Ensuring Responsiveness and Starting in a Good State 12:08 Movement Quality and Digestion as Bottlenecks 13:59 Training Skill and Foundation 15:52 Detaching from Scale Weight and Tracking Progress 16:51 Using Measurements and Photos to Track Progress 19:13 Nutrition Setup for Building Performance 21:28 Hydration, Pre-Workout Nutrition, and Performance 24:35 Elevating Training Intensity and Technique 25:39 Key Movements and Program Structure 27:23 Progressive Overload and Movement Setup 29:18 Volume, Exercise Selection, and Muscle Focus 33:01 Monitoring Progress and Adjustments 34:54 Understanding Progressive Overload and Strength Gains 38:23 Measuring Success with Photos, Measurements, and Strength 39:21 Adjusting Calories and Managing Body Composition 43:39 Data-Driven Nutrition Adjustments 46:14 Emotional Stability During Building Phases Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords muscle building, women fitness, building phase, training tips, nutrition, physique transformation, muscle growth, fitness coaching | |||
| Exercise Selection Masterclass: How We Build Better Programs | 18 sept. 2026 | 00:44:30 | |
About Jeremiah and Natalie take a deep dive into exercise selection for achieving hypertrophy. They explore the criteria for effective hypertrophy exercises, the significance of understanding movement dysfunction, and how to balance functional movements with hypertrophy goals. Chapters 00:00 Introduction to Exercise Selection Master Class 04:19 Understanding Hypertrophy Exercises 14:50 Movement Dysfunction and Hypertrophy 20:29 Balancing Function and Hypertrophy 20:36 Client Concerns and Movement Frustrations 23:09 Balancing Output and Function in Training 29:53 Understanding Movement Bias and Its Importance 35:02 Exercise Selection: Prioritizing Lengthened and Shortened Ranges 41:07 Program Design: Needs Analysis and Client Goals Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords exercise selection, hypertrophy, movement dysfunction, program design, muscle growth, training techniques, fitness, strength training, client goals, exercise programming fitness, training, movement, exercise selection, hypertrophy, client goals, programming, strength training, biomechanics, personal training | |||
| How often should you repeat exercises for better muscle growth? | 11 sept. 2026 | 00:51:06 | |
About Deep dive into when to repeat exercises (and for how long) vs. when to change them to maximize gains. Chapters 00:00 Team check-in and contest-prep updates 16:10 Exercise repetition vs. variety for muscle growth 20:35 Equipment availability and exercise selection 27:40 Beginners: repetition, skill, and movement mastery 29:20 Advanced lifters: individual preference and priority muscles 33:25 Compound vs. isolation exercise variation 40:15 When to change exercises: goals, plateaus, and fatigue 50:20 Key takeaways Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords exercise selection, hypertrophy, muscle growth, progressive overload, training variation, exercise consistency, movement mastery, beginner training, advanced training, equipment availability, home gym programming, compound lifts, isolation exercises, RDLs, leg press, split squats, training plateaus, technical reset, exercise technique, stimulus-to-fatigue ratio, bodybuilding coaching, contest prep, physique development, training progression | |||
| Why "Maintenance Phases” Are Keeping You Stuck | 04 sept. 2026 | 00:23:32 | |
About Jeremiah and Andrea discuss the concept of maintenance as a goal, exploring its potential drawbacks and the mindset that often accompanies it. Chapters 00:00 Understanding Maintenance as a Goal 02:54 The Mindset Behind Maintenance 06:07 Sustainability vs. Intentionality 09:00 The Reality of Physique Transformations 11:45 The Importance of Phased Approaches 14:51 Balancing Lifestyle and Physique Maintenance 18:00 Final Thoughts on Commitment and Progress Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords maintenance, fitness goals, sustainability, physique transformation, intentionality, dieting phases, coaching, body composition, mindset, nutrition | |||
| How To Leg Press For Maximal Muscle Growth (movement deep dive) | 28 août 2026 | 00:48:54 | |
A deep dive into how to execute your leg presses for the best gains, without pain Chapters 00:00 Introduction and Personal Updates 08:18 The Importance of the Leg Press 11:42 Common Mistakes in Leg Press Execution 24:01 Optimizing Leg Press Technique 26:57 Understanding Time Under Tension 30:05 Assessing Range of Motion in Leg Press 35:01 Breathing Mechanics and Stability 37:27 Exploring Leg Press Variations 40:29 Single Leg Press and Alternatives 44:58 Sequencing Leg Press in Workouts Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords leg press, lower body training, hypertrophy, exercise mistakes, fitness tips leg press, time under tension, range of motion, breathing mechanics, leg press variations, single leg press, workout sequencing, strength training, fitness tips, exercise execution | |||
| Our Coaching Pre-Requisites For Getting Shredded | 21 août 2026 | 00:52:31 | |
It's Parkinson's LAW. Chapters 00:00 Introduction to Shredding Goals 03:02 Dani's Journey and Conditioning Goals 06:02 Prerequisites for Getting Shredded 08:58 Understanding Muscle Mass and Fat Loss 12:07 The Importance of Client Readiness 14:46 Body Fat Levels and Mental Resilience 18:06 Skill Set and Adherence in Coaching 20:55 Mindset and Coping Mechanisms for Success 28:27 Emotional Maturity and Self-Regulation 30:01 Caloric Intake and Metabolic Flexibility 32:47 Understanding Maintenance Calories 34:43 The Importance of Biofeedback 37:50 Red Flags for Fat Loss Readiness 41:58 Digestive Health and Its Impact 44:47 Traits of Successful Clients 51:00 Long-Term Physique Development Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords shredding, fitness, bodybuilding, coaching, muscle mass, fat loss, client readiness, mental resilience, adherence, mindset emotional maturity, self-regulation, caloric intake, metabolic flexibility, biofeedback, fat loss readiness, digestive health, successful clients, physique development | |||
| (overrated/underrated) GLPs, Glute Bridges, HRT, Fasted Cardio, High Step Counts, and more… | 14 août 2026 | 00:55:32 | |
About The team breaks down whether various body composition change tools & techniques are overrated or underrated. Chapters 00:00 Introduction and Life Updates 03:07 Casual Approaches to Fat Loss 05:51 Adapting Diets and Meal Strategies 08:54 Training Frequency and Health Updates 11:58 Overrated vs. Underrated: GLPs Discussion 22:05 Heart Rate Monitors for Cardio 25:01 Glute Bridges: Overrated or Underrated? 27:26 Glute Training Insights 29:10 B-Stance RDLs: The Underrated Movement 31:46 The Importance of Hormone Replacement Therapy 36:33 Fasted Cardio: Myths and Realities 38:00 The Value of Versa Grips in Training 42:41 Step Counts and Fat Loss: Finding the Balance 50:02 The Case for Flat Shoes on Leg Day 51:25 Pre-Workout: Essential or Overrated? Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords fat loss, GLPs, heart rate monitors, training, nutrition, overrated, underrated, health updates, meal strategies, fitness glute training, B-stance RDL, hormone replacement therapy, fasted cardio, versa grips, step counts, flat shoes, pre-workout To Apply For Coaching With Our Team: CLICK HERE | |||
| Coach Dani - Figure Pro: What It Really Takes to Look Like You Lift | 07 août 2026 | 00:42:48 | |
Follow Dani on Instagram: https://www.instagram.com/daniellameans/ About Coach Dani joins the show to discuss her backstory + why she joined the team. We discuss her journey to becoming a world champion powerlifter, winning her bodybuilding pro card, and dig into her training evolution, motivation, and the challenges she faced along the way. Chapters 00:00 Introduction to Coach Danny 02:01 Danny's Background and Journey 07:17 Athletic Identity and Early Struggles 11:30 Transitioning to CrossFit and Powerlifting 15:32 The Shift to Bodybuilding 18:22 Bodybuilding Journey and Experiences 20:49 Training Evolution: From Powerlifting to Bodybuilding 22:50 Defining Motivation: Goals in Bodybuilding 24:35 Pro Card Journey: Rapid Progress in Bodybuilding 25:52 Improving Conditioning: Lessons from Experience 27:44 The Challenge of Posing: A New Skill to Master 29:32 American Gladiator Experience: A Unique Opportunity 31:24 Becoming a Coach: Understanding the Fitness Industry 33:06 Client Challenges: Overcoming Obstacles in Fitness 36:11 Programming Differences: Personalized vs. Generic Plans 40:24 Advice to My Past Self: Enjoying the Journey Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords Bodybuilding, powerlifting, CrossFit, athletic identity, fitness journey, personal training, competition, mental health, coaching bodybuilding, powerlifting, training, motivation, pro card, conditioning, posing, coaching, fitness industry, client challenges To Apply For Coaching With Our Team: CLICK HERE | |||
| Q+A (pt. 2): Stomach Vacuums For a Smaller Waist, Fasted Cardio Benefits, Muscle Imbalances, & More… | 31 juil. 2026 | 00:39:34 | |
Finishing up the listener Q+A questions. Chapters 00:00 Client Shoutouts and Introductions 01:27 Core Training Insights: Vacuums and Rib Pain 08:34 Fasted Cardio vs. Weight Training: Understanding the Differences 15:42 Breaking Free from Tracking Macros: Maintaining Your Physique 19:33 Choosing the Right Coach: Finding Your Fit 22:35 Nutrition and Activity Management Around Surgery 26:07 Strength vs. Hypertrophy Training: Key Differences 30:04 Addressing Disordered Eating and Compulsive Behaviors 31:29 Correcting Muscle Imbalances: Single Leg Training Strategies 38:41 Reverse Dieting Update: Progress and Insights Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Keywords fitness, core training, fasted cardio, nutrition, coaching, surgery recovery, strength training, hypertrophy, muscle imbalances To Apply For Coaching With Our Team: CLICK HERE | |||
| Listener Q+A: Should You Keep Dieting or Start Building, Cardio Prescriptions, RED-S, and More | 24 juil. 2026 | 00:56:28 | |
Listener Q+A. Chapters 00:00 Introduction and Personal Updates 00:28 Andrea's Reverse Diet and Show Experience 02:23 Focus on Glute Development and Training Goals 04:50 Training Intensity and Effort Levels 06:23 Jeremiah's Trip and Maintenance Strategy 11:01 Progressing in Fat Loss and Building Phase 20:31 Deciding When to Compete and Long-term Goals 34:55 Calf Building and Accessory Work 42:48 Cardio Duration, Frequency, and Split Sessions 46:03 Menopause, Hormonal Impact, and Muscle Gain 47:44 Making Lettuce Fun and Digestive Considerations 52:19 Recognizing When to Deload and Managing Stress 54:57 Understanding Cardio Types and Prescriptions 55:51 Episode Wrap-up and Next Steps Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Keywords fitness, training, dieting, bodybuilding, cardio, muscle building, fat loss, hormonal health, workout tips, lifestyle To Apply For Coaching With Our Team: CLICK HERE | |||
| Why You Keep Quitting Before You Get the Physique You Want | 17 juil. 2026 | 00:44:32 | |
Summary Jeremiah and Andrea discuss how to determine if a bad training day, high hunger, frustrating weigh-in, etc. means you should change the plan… or just give it time. Chapters 00:00 Introduction and topic overview 00:23 Why feelings are transient and how they influence behavior 01:17 Common reactions to fat loss discomforts 02:17 Overreacting to temporary feelings and its impact 03:43 The importance of sitting with discomfort and patience 04:47 Discomfort as a wave that passes 06:46 Understanding body adaptation during fat loss 08:14 Hunger and physiological adaptation in fat loss 10:07 Variability in individual responses and mindset 12:12 Building phases and the importance of time 15:10 Dealing with body image and perception 18:24 The process of muscle building and patience 22:16 Lighting, perception, and body image 23:12 Interpreting scale fluctuations and variables 26:57 Training performance and external factors 30:37 Looking at trends over time, not events 33:18 Motivation and action—building momentum 36:20 Standards and discipline regardless of feelings 37:43 Why humans overweigh present emotion 39:37 Objective data vs. emotional reactions 40:51 The importance of patterns over isolated events 43:07 Riding the midline and managing ups and downs 44:15 Conclusion and final thoughts Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Keywords fitness, fat loss, mental resilience, coaching, habits, discipline, body image, motivation, adaptation, patience To Apply For Coaching With Our Team: CLICK HERE | |||
| Should Your Coach Meet You Where You’re At… Or Push You? | 10 juil. 2026 | 00:54:37 | |
“Meet your clients where they’re at” sounds like good coaching advice… but is it always? In this episode, Jeremiah and Coach Natalie discuss the difference between supporting a client and enabling the same patterns that are keeping them stuck. We talk through when a coach should take things slow, when it’s time to push harder, and why real progress often requires getting uncomfortable. Because the goal of coaching isn’t to keep you where you are. It’s to help you change. Timestamps 00:00 Meeting Clients Where They Are 03:04 The Balancing Act of Coaching 05:58 Understanding Client Needs and Goals 08:59 The Importance of Meal Plans 11:51 Execution Over Macros 15:11 Teaching Skills for Success 17:51 Capacity for Change in Clients 20:54 Strategies for Beginners 24:07 Long-Term Client Transformations 29:51 Client Readiness for Change 32:20 Building Confidence in the Gym 35:34 Challenging Comfort Zones 39:44 The Importance of Feedback 46:44 Coaching Beyond Comfort Zones Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/ Keywords coaching, client progress, meal plans, nutrition, behavior change, fitness, coaching strategies, client goals, individualized coaching, capacity for change client readiness, gym confidence, feedback, coaching, comfort zone, nutrition, exercise selection, personal training, mindset, client progress To Apply For Coaching With Our Team: CLICK HERE | |||
| Why You’re Not Losing Fat Even Though You Feel Like You’re Nailing The Plan | 03 juil. 2026 | 00:49:15 | |
Struggling to lose fat despite following your plan? This episode dives into the nuances of adherence, revealing how small deviations can sabotage progress and how to truly execute for optimal results. Timestamps: 0:00 – Intro 1:44 – Real client case study 4:21 – Why adherence is so often overestimated 5:25 – What inconsistent macros reveal 7:41 – Client breakthrough: one week on a meal plan 9:52 – What 100% adherence actually means 11:30 – Mistake #1: Calories hit, macros missed 12:47 – When too much protein isn't actually good 14:29 – Mistake #2: Estimated restaurant meals 17:53 – Mistake #3: Untracked bites, licks & tastes 19:02 – Mistake #4: Liquid calories 21:45 – Mistake #5: Condiments and sauces 23:29 – Mistake #6: Missed or low-intensity cardio 25:11 – Mistake #7: Swapping food macros for alcohol 26:12 – How these mistakes compound 28:41 – What "80–90% adherence" actually looks like 30:48 – The four levels of adherence 38:04 – The 7-point weekly self-audit 40:49 – How locked in do you really need to be? 43:54 – Fat loss purgatory 46:36 – Why fat loss is a phase, not a lifestyle 48:13 – Closing thoughts Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ To Apply For Coaching With Our Team: CLICK HERE | |||
| 12 Things Our Clients Who Build The Most Muscle All Do Differently | 26 juin 2026 | 00:57:29 | |
Summary Chapters Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/
To Apply For Coaching With Our Team: CLICK HERE | |||
| Listener Q+A: Cortisol & Fat Loss, Net Carbs, Labs, Photoshoot Rebound, & Fixing Lagging Delts | 19 juin 2026 | 00:42:44 | |
Listener Q+A. Chapters 00:00 Personal Updates and Show Reflections 07:02 Insights on Posing and Competition Dynamics 08:48 Nutrition Adjustments and Lab Recommendations 11:42 Understanding Photo Shoot Prep and Weight Gain 14:45 CNS Priming and Athletic Training Insights 17:45 Choosing Competition Suit Colors 20:51 Net Carbs and Dietary Considerations 23:57 Cortisol's Impact on Fat Loss 27:01 Post-Workout Recovery Strategies 29:45 Addressing Lagging Body Parts in Training 32:43 Learning from Coaching Experiences 35:49 Coaching Strategies for Weight Loss and Muscle Gain Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ Keywords bodybuilding, lab testing, training, physique, competition prep, nutrition, recovery, coaching To Apply For Coaching With Our Team: CLICK HERE | |||
| She Eats 2,500 Calories and Stays Lean… So Why Can’t You? | 12 juin 2026 | 00:33:00 | |
Why can some people lose & maintain on so much higher calories than others? Over time will you be able to increase your maintenance intake so that it matches or is even higher than theirs? You have questions, today’s episode has answers. Chapters 00:00 Understanding Caloric Disparities 02:53 The Role of Body Size and Muscle Mass 06:01 Non-Exercise Activity and Its Impact 08:46 Health Considerations in Caloric Needs 12:09 The Importance of Accurate Tracking 14:45 Social Media and Its Influence on Perception 17:52 Strategies for Improving Caloric Intake 20:58 Conclusion and Key Takeaways Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ Keywords calorie needs, maintenance calories, body size, muscle mass, metabolism, fat loss, health, tracking accuracy, social media influence To Apply For Coaching With Our Team: CLICK HERE | |||
| Listener Q+A: How Much Do Maintenance Calories Decrease Post-Diet, Weight Loss Resistance, Deloads, & more... | 05 juin 2026 | 00:53:54 | |
Listener Q+A with the whole team. Chapters 00:00 Personal Updates and Competitions 04:00 Training Progress and Body Composition 05:30 Training Strategies for Muscle Maintenance 09:02 The Importance of Mobility Work 10:53 Understanding D-load Periods 15:02 Using Berberine and Recovery Strategies 19:58 Balancing Fatigue and Training Intensity 25:04 Troubleshooting Weight Loss Resistance 28:14 Coaching Movements and Client Engagement 33:02 Understanding and Managing Cravings 35:57 Nutritional Strategies for Building and Cutting 38:51 Onboarding New Clients: Time and Effort 42:13 The Importance of Gym Environment 45:57 Metabolic Adaptation Post-Fat Loss 51:04 Fueling for Performance in Sports Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ Keywords fitness, training, nutrition, deload, mobility, cravings, muscle maintenance, fat loss, coaching, workout tips To Apply For Coaching With Our Team: CLICK HERE | |||
| PT. 2 - How To Build The Bikini Competitor Physique With Coach Andrea | 29 mai 2026 | 00:28:38 | |
This episode explores the nuances of building a bikini physique, focusing on nutrition phases, training strategies, and mindset for long-term success without necessarily competing. Andrea, Natalie, and Jeremiah share insights on effective building phases, common mistakes, and how lifestyle clients can achieve their fitness goals sustainably. Chapters 00:00 Building the Bikini Physique: Overview 02:55 Nutrition Phases for Bikini Competitors 05:57 The Importance of Building Phases 09:02 Mindset Challenges in Building Phases 11:56 Adapting Approaches for Lifestyle Clients 14:48 Lessons from Bodybuilding for Lifestyle Development 18:00 Avoiding Common Mistakes in Pursuit of the Bikini Physique 21:05 Determining Next Steps: Diet or Build? 23:57 Final Thoughts and Coaching Insights Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ Keywords bikini physique, muscle building, fat loss, training, nutrition, bodybuilding, lifestyle fitness, competition prep, muscle growth, physique development To Apply For Coaching With Our Team: CLICK HERE | |||
| The Best Food Framework For Fat Loss (staple foods I want in all diet plans) | 25 mai 2026 | 00:20:00 | |
Jeremiah builds a comprehensive framework for selecting foods that make fat loss easier: — Specific food sources — Meal structuring — Practical tips to make fat loss easier and more sustainable. CHAPTERS 00:00 Introduction to Fat Loss Framework 02:53 Understanding Food Selection for Fat Loss 05:47 Building a Meal Plan: Key Components 09:00 Essential Food Sources for Fat Loss 11:50 Maximizing Satiety with Food Choices 15:08 Practical Meal Examples and Framework 17:59 Conclusion and Key Takeaways LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS fat loss, meal planning, nutrition, satiety, food choices, diet tips, micronutrients, training support To Apply For Coaching With Our Team: CLICK HERE | |||
| PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea | 22 mai 2026 | 00:51:10 | |
How to build a physique like a bikini competitor. We dig into: — Achieving the on proper muscle balance/symmetry — Training strategies — Nutrition approach — Common misconceptions — Much more CHAPTERS 00:00 Introduction to Bikini Physique Goals 01:09 Defining the Bikini Physique 03:12 Key Visual Traits of Bikini Competitors 05:42 Common Misunderstandings About Building Muscle 10:19 The Importance of Muscle Building Phases 12:58 The Role of Posing in Achieving the Look 14:18 Sustainable Physique and Individual Differences 17:28 Building Muscle: Glute Training Mistakes 20:27 Effective Glute Training Techniques 23:22 Deltoid Development: Common Errors 26:13 Importance of Lat Training for Bikini Physique 29:16 Quad Training: Balancing Development and Aesthetics 32:23 Mobility Work: Enhancing Performance and Injury Prevention 35:21 Training Structure: Beginner vs. Advanced Clients LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS bikini physique, muscle building, training tips, glute development, physique misconceptions To Apply For Coaching With Our Team: CLICK HERE | |||
| The RDL Masterclass: Every Mistake Killing Your Glute Growth | 15 mai 2026 | 00:53:34 | |
A comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development while preventing back pain. CHAPTERS 00:00 Introduction to Romanian Deadlifts 02:56 Understanding the RDL Movement 06:05 Common Mistakes in RDL Setup 09:08 Bracing and Positioning for RDLs 11:56 Execution and Control in RDLs 14:51 Eccentric Movement and Range of Motion 18:10 Sensation and Muscle Engagement in RDLs 29:57 Understanding Center of Mass in Lifting 31:21 Breaking at the Knees vs. Hips 33:49 Cues for Quality RDL Execution 35:19 Exploring RDL Variations 38:50 Pros and Cons of Trap Bar RDLs 40:45 B-Stance and Single Leg RDLs 47:11 Movement Preparation for RDLs 51:19 Sequencing RDLs in Training Sessions LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS Romanian Deadlifts, RDL, posterior chain, glutes, hamstrings, strength training, movement correction, coaching tips To Apply For Coaching With Our Team: CLICK HERE | |||
| Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss) | 08 mai 2026 | 00:48:44 | |
This episode explores the nuances of fat loss for women, and discusses how hormonal, metabolic, and psychological factors influence dieting success. CHAPTERS 00:00 Introduction to Women's Fat Loss Strategies 09:21 Understanding Gender Differences in Weight Loss 19:00 Signs of Readiness for Dieting 24:10 Mindset and Control in Fat Loss 25:28 Understanding Body Signals and Fat Loss Desperation 27:45 Breaking the Cycle of Aggressive Dieting 30:09 Individualized Approaches to Fat Loss 34:03 The Impact of Female Physiology on Dieting 36:39 Utilizing Refeeds and Diet Breaks Effectively 39:02 Psychological Factors in Female Fat Loss 46:53 Tracking Progress: Beyond the Scale LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS fat loss, women, dieting, hormonal health, metabolic rate, body composition, coaching, health phases, stress management, progress tracking To Apply For Coaching With Our Team: CLICK HERE | |||
| Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More | 01 mai 2026 | 01:03:25 | |
Listener Q+A. Questions answered:
CHAPTERS 00:00 Understanding Cleanup and Fat Loss Phases 04:57 Navigating Coaching Relationships 10:02 Mindset During Health Phases 20:02 Transitioning Between Fat Loss Phases 33:59 Assessing Dieting Readiness 37:51 Understanding Metabolic Adaptation 42:01 When to Transition to a Building Phase 46:58 The Value of Coaching 50:01 Improving Relationship with Food 56:58 The Ongoing Journey of Body Image LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS fat loss, coaching, mindset, muscle building, health phases, physique development, nutrition, training, metabolic slowdown, coaching relationships To Apply For Coaching With Our Team: CLICK HERE | |||
| PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design) | 24 avr. 2026 | 00:55:14 | |
In part two of the body recomposition For women series we dig into APPLICATION - programming, nutrition, training strategies, and physiological considerations. (Living Lean Podcast Episode 594) CHAPTERS 00:00 Introduction to Body Recomposition for Women 02:24 Coaching Strategies for Female Clients 06:50 Phased Approach to Recomposition 09:13 Understanding Recomposition Timing 14:53 Advanced Clients and Building Phases 23:25 Nutritional Strategies for Women 28:07 Nutritional Strategies for Body Recomposition 30:44 Tailoring Training for Women vs. Men 32:41 The Importance of Progressive Overload 36:00 Cardio Considerations in Recomposition 41:40 Metrics for Tracking Recomposition Progress 46:48 When to Transition Out of a Recomp Phase LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon’s Email: bdacruzfitness@gmail.com KEYWORDS body recomposition, women, training, nutrition, physique, coaching, metabolic health, muscle gain, fat loss, hormonal balance To Apply For Coaching With Our Team: CLICK HERE | |||
| PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience) | 17 avr. 2026 | 01:00:49 | |
Brandon DaCruz joins the show to explore the science behind why women seem to be much better at body recomposition (losing fat + building muscle) than men. We also discuss training, nutrition, & lifestyle strategies to optimize your ability to recomp + common mistakes to avoid. CHAPTERS 00:00 Introduction to Body Recomposition 01:11 Defining Body Recomposition 05:32 Myths and Misconceptions about Body Recomposition 11:58 Factors Influencing Body Recomposition 17:31 Physiological Advantages for Women in Recomposition 25:03 Substrate Utilization Differences between Genders 29:10 Physiological Differences in Training: Men vs. Women 36:55 Common Mistakes Women Make in Training and Nutrition 46:51 The Importance of Patience and Consistency in Recomp 54:00 Coaching Insights: Programming and Nutrition for Women 58:28 Final Thoughts on Achieving Body Recomposition LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon’s Email: bdacruzfitness@gmail.com KEYWORDS body recomposition, women, muscle gain, fat loss, coaching, physiology, training, nutrition, mistakes To Apply For Coaching With Our Team: CLICK HERE | |||
| If We Could Only Do One Exercise Per Muscle Group | 10 avr. 2026 | 00:41:29 | |
Our picks if we could only do one exercise per muscle group. CHAPTERS 00:00 Desert Island Workout Scenario 03:04 Choosing the Best Glute Exercise 06:03 Hamstring Training Essentials 09:01 Quad Exercises: Pendulum vs. Hack Squat 12:01 Calf and Adductor Training Insights 15:01 Upper Body: Chest and Back Movements 21:24 Upper Back Training Techniques 24:49 Front and Side Deltoid Exercises 26:32 Rear Deltoid Movements 30:07 Bicep Curl Variations 35:24 Tricep Training Insights 39:01 Trap Exercises and Final Thoughts Living Lean Podcast Episode 592 LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS fitness, exercise, workout, muscle groups, training, gym equipment, glutes, hamstrings, quads, back, shoulders, triceps, biceps, traps To Apply For Coaching With Our Team: CLICK HERE | |||
| Understanding Your Training Logbook (are you actually stalled + how quick should progression be?) | 03 avr. 2026 | 00:39:36 | |
The team takes a deep dive into how to interpret what your logbook is telling you to avoid training plateaus. CHAPTERS 00:00 The Importance of Log Books in Training 03:07 Understanding Progression and Expectations 05:55 The Role of Execution and Technique 08:48 Identifying Stalls in Training 12:09 Factors Affecting Progression 15:07 Common Reasons for Logbook Stalls 18:09 Realistic Expectations for Progression 21:02 Conclusion and Key Takeaways LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS log book, training progress, hypertrophy, progressive overload, workout tips, strength training, muscle growth, coaching To Apply For Coaching With Our Team: CLICK HERE | |||
| What Does It Actually Take to Do a Bikini, Fit Model, or Figure Show? | 27 mars 2026 | 01:03:49 | |
The team digs into a realistic timeline + process breakdown of what it actually takes to do a bikini, fit model, or figure show for trained women. → EPISODE MENTIONED: [CASE STUDY] How Jaune Built a Stage-Ready Physique Without Constant Dieting CHAPTERS 00:00 Introduction to Competition Prep 03:00 Understanding the Timeline for Show Prep 05:40 The Importance of Foundational Work 08:16 Mindset and Lifestyle for Competitors 10:54 Case Studies: Fit Model, Bikini, and Figure Competitions 13:34 Phases of Preparation Leading to Show Day 16:17 Planning for Competition: Timeline and Strategy 30:04 The Weight Loss Journey 31:39 Understanding the Phases of Prep 34:34 Navigating the Latter Half of Prep 36:55 Mindset and Motivation for Contest Prep 38:59 Peak Week Preparations 39:51 Training Adjustments During Prep 41:52 Cardio and Posing Requirements 49:52 Financial Considerations for Contest Prep LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS bodybuilding, physique competition, show prep, training, nutrition, timeline, costs, posing, mindset To Apply For Coaching With Our Team: CLICK HERE | |||
| 7 Fat Loss Mistakes Nobody Talks About (And Why They're Keeping You Stuck) | 20 mars 2026 | 00:33:33 | |
Jeremiah dives into lesser known mistakes stalling your Fat Loss Phase progress. CHAPTERS 00:00 Introduction to Fat Loss Mistakes 05:14 Starting the Diet Too Conservatively 10:59 The Importance of Tracking Steps 15:47 Cardio for Petite Women 20:59 Prioritizing Peri-Workout Nutrition 27:15 Using Multiple Metrics for Progress 32:59 Pushing Through the Hard Middle Phase LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS fat loss, dieting mistakes, calorie deficit, step tracking, cardio, peri-workout nutrition, muscle preservation, fat loss tips, coaching, body composition To Apply For Coaching With Our Team: CLICK HERE | |||
| Inside Andrea’s Bikini Competition Prep: What’s Different, What’s Harder, & What She’s Learning | 13 mars 2026 | 00:40:44 | |
Andrea shares her journey and insights into bikini competition prep, comparing stage and photo shoot preparations, and discussing the mental and physical challenges involved. CHAPTERS 00:00 Introduction to Bikini Competition Prep 05:49 Differences Between Stage and Photo Shoot Prep 12:00 Understanding Bikini Judging Criteria 14:59 Timeline and Pressure in Competition Prep 17:12 Managing Internal Pressure 18:48 Daily Routine and Time Management 21:13 Food Preparation Strategies 24:35 Distinguishing Hunger from Food Noise 27:02 The Coaching Experience 28:12 Advice for Aspiring Competitors 31:43 The Importance of Long-Term Goals 36:09 Building Habits for Success 37:59 Anticipating Challenges in Prep LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS bikini competition, physique prep, bodybuilding, stage vs photo shoot, peaking, dieting, muscle building, competition mindset To Apply For Coaching With Our Team: CLICK HERE | |||
| Coaching Q&A: Advice for New Coaches, Better Check-Ins, HRT Pros/Cons, & More | 06 mars 2026 | 00:53:36 | |
Listener Q+A. Questions answered: → Where to start if I want to get into coaching?→ Talk thru how you each approach check-ins - what are u looking at & does it change depending on what phase the client is in? → What traits/characteristics do your clients that achieve elite results have compared to average? → HRT for women over 40. Benefits vs.detriments..other options? → At what point do you see definition in muscles not just when pumped or flexing? CHAPTERS 00:00 Introduction and Personal Updates 06:07 Hormone Replacement Therapy (HRT) for Women Over 40 12:57 Understanding Muscle Definition and Body Composition 20:17 Client Characteristics for Elite Results 21:18 Understanding Coaching Dynamics 24:30 The Importance of Self-Awareness in Coaching 27:20 Traits of Successful Clients 29:33 Effective Communication in Coaching 32:21 Analyzing Client Check-Ins 35:47 Starting a Career in Coaching LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ To Apply For Coaching With Our Team: CLICK HERE | |||
| How To Structure 12-18 Months Of Phasic Body Recomposition | 27 févr. 2026 | 00:46:07 | |
Jeremiah shares a guest interview he did on Lisa Franz’s Nutrition & Life Podcast KEY TOPICS:
CHAPTERS: 00:00 - Intro LINKS: Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ Lisa’s podcast: https://podcasts.apple.com/us/podcast/nutrition-life/id1649806306 Lisa’s IG: https://www.instagram.com/nutritioncoachingandlife/ KEYWORDS: phasic nutrition, muscle building, training intensity, nutrition phases, coaching, fitness, health, bodybuilding, nutrition strategies, client coaching To Apply For Coaching With Our Team: CLICK HERE | |||
| Rapid Fat Loss with Brandon DaCruz (Pt. 2): Diet Framework, Cardio, Fat Loss Supplementation, & More | 20 févr. 2026 | 01:01:22 | |
PART 2: Jeremiah and Brandon DaCruz break down Diet structure, training and cardio approach, supplementation, duration, and more for rapid fat loss phases. CHAPTERS 00:00 Introduction to Rapid Fat Loss Series 00:28 Understanding Caloric Needs and Protein Requirements 02:58 The Importance of Protein in Diet 06:05 Determining Carbohydrate and Fat Intake 07:01 Constructing a Protein-Sparing Modified Fast 12:07 Electrolyte Management in Diet 17:22 Supplementation for Nutritional Completeness 19:29 Rapid Fat Loss Days vs. Phases 24:53 Movement and Cardio in Rapid Fat Loss 28:55 Strategic Fat Loss Approaches 31:27 Training Adjustments During Fat Loss 37:42 Supplementation for Fat Loss 49:18 Determining Duration of Fat Loss Phases LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon’s Email: bdacruzfitness@gmail.com KEYWORDS rapid fat loss, caloric needs, protein intake, diet structure, supplementation, training adjustments, fat loss phases, nutrition, weight loss, fitness To Apply For Coaching With Our Team: CLICK HERE | |||
| Rapid Fat Loss with Brandon DaCruz (Pt. 1): A Smarter Approach to Aggressive Dieting | 13 févr. 2026 | 00:55:54 | |
Jeremiah and Brandon DaCruz delve into Brandon’s rapid fat loss approach. CHAPTERS 00:00 Introduction to Rapid Fat Loss 02:29 Defining Rapid Fat Loss Approach 07:32 Use Cases for Rapid Fat Loss 11:53 Industry Skepticism on Rapid Fat Loss 16:07 Inspiration from Lyle McDonald 24:12 Identifying Good Candidates for Rapid Fat Loss 28:19 Identifying Red Flags for Rapid Fat Loss 35:41 Understanding Body Composition for Fat Loss 39:37 Determining Target Rate of Loss 43:05 The Impact of Deficit Size on Fat Loss 49:56 Practical Considerations in Rapid Fat Loss LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon’s Email: bdacruzfitness@gmail.com KEYWORDS rapid fat loss, dieting, body composition, nutrition, coaching, weight loss, fitness, health, muscle preservation, aggressive dieting To Apply For Coaching With Our Team: CLICK HERE | |||
| Why Your Building Phase Isn’t Working | 06 févr. 2026 | 00:52:16 | |
The team dives deep into the common pitfalls that hinder muscle growth during Building Phases, and how to optimize your training, nutrition, and mindset for consistent progress. CHAPTERS 00:00 - Introduction: Why building muscle is more nuanced than fat loss 02:18 - The impact of training quality and session preparedness 04:15 - Food's permissive role versus the training stimulus 08:02 - The importance of training intensity and execution 10:29 - Common mistakes: impatience, unrealistic expectations, and consistency 15:14 - Overcoming mental barriers around failure and pushing yourself 20:06 - Hydration and fueling strategies for optimal training performance 28:43 - Managing body image, perceptions, and expectations in a building phase 33:17 - Scheduling, routine, and stress management for muscle growth 39:13 - The importance of patience, long-term mindset, and realistic goals LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ To Apply For Coaching With Our Team: CLICK HERE | |||
| Is Overtraining Hurting Your Progress? (Or Is It Something Else?) | 30 janv. 2026 | 00:54:07 | |
Jeremiah and Michelle dig into the misconceptions around overtraining and how it impacts your progress. CHAPTERS 00:00 Understanding Overtraining and Misdiagnosis 02:54 The Role of Fatigue Management in Training 05:46 Muscle Growth: The SRA Curve Explained 09:10 Quality vs. Quantity in Training 11:51 Mindset and Training Performance 15:08 Recovery Variables: Sleep and Hydration 17:49 Nutrition: Pre-Workout Meal Considerations 27:53 The Importance of Carbohydrates and Recovery 30:03 Understanding Sleep Quality and Its Impact 34:56 Identifying Overtraining and Recovery Needs 45:10 Deloading Strategies and Recovery Management 52:03 Navigating Illness and Training Adjustments LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS overtraining, fatigue management, muscle growth, SRA curve, training quality, recovery, deloading, coaching, fitness mindset, nutrition To Apply For Coaching With Our Team: CLICK HERE | |||
| Listener Q&A: Reverse Dieting, Yohimbine, Metabolism Recovery + Maintenance Adjustments, & More | 23 janv. 2026 | 00:59:26 | |
Listener Q+A with Andrea, Natalie, & Jeremiah. CHAPTERS 00:00 Post-Competition Perceptions 04:33 Shoulder Pain and Lateral Raises 10:52 Client Challenges and Lab Results 17:21 Patterns of Successful Clients 25:02 Program Duration and Adaptation 31:01 Trends in Protein Products 31:22 The Protein Debate: Quality vs. Marketing 32:51 Tanning Tips for Photo Shoots 38:30 Transitioning Between Building and Cutting Phases 43:26 Adjusting Macros in Maintenance Phases 47:03 Breathing Techniques for Effective Lifting 50:42 Understanding Yohimbine: Uses and Side Effects 54:57 Restoring Metabolism After a Deficit LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS fitness, bodybuilding, nutrition, coaching, health, weight loss, training, metabolism, client success, exercise To Apply For Coaching With Our Team: CLICK HERE | |||
| Your 2026 Transformation Roadmap (Primer → Recomp → Fat Loss → Lean Build) | 16 janv. 2026 | 00:53:50 | |
Jeremiah & Michelle lay out a comprehensive roadmap to “look like you lift” by 2027. They outlining how to effectively transition through different phases to optimize body composition and share real-life client case studies to help application. CHAPTERS 00:00 Introduction to the 2026 Physique Roadmap 00:57 Understanding the Primer Phase 04:46 The Phasic Approach Explained 09:43 Identifying Common Client Needs 14:33 The Primer Phase: Building Foundations 22:56 Transitioning to Body Recomposition Phase 26:01 Unlocking Fat for Fuel 26:30 High and Low-Calorie Cycling Explained 27:19 Understanding Metabolic Flexibility 30:39 Nutrition Progression for Fat Loss 33:57 Transitioning to the Fat Loss Phase 38:57 The Lean Building Phase 50:11 Final Fat Loss Push and Goal Achievement LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS physique roadmap, training phases, nutrition strategy, body recomposition, fat loss, muscle growth, client success stories, fitness coaching, health optimization, bodybuilding To Apply For Coaching With Our Team: CLICK HERE | |||
| 2026 Physique Game Plan: Our Training + Nutrition Phases for the Year | 09 janv. 2026 | 00:52:52 | |
The team discusses their physique game plans for 2026, focusing on training and nutrition strategies, competition goals, and personal reflections on their journeys. The conversation delves into the challenges and wins experienced over the past few months, as well as the adjustments made in their training and nutrition approaches. CHAPTERS 00:00 2026 Physique Game Plan Introduction 01:07 Andrea's Competition Goals and Preparation 03:53 Training and Nutrition Strategies for Competitions 08:45 Natalie's Goals and Feedback from Judges 12:54 Challenges and Wins in the Journey 17:27 Future Plans and Process Focus 24:22 Current Nutrition and Training Approach 26:29 Facing the Challenge of Intense Training 31:04 Navigating Personal Challenges and Goals 37:28 The Journey of Building Muscle and Competing 44:37 The Importance of Structure and Nutrition 51:37 Preparing for Competition and Future Aspirations LINKS Apply for Coaching: https://ecs-coaching.super.site/ Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS physique competition, training strategies, nutrition, bodybuilding, competition prep, fitness goals, muscle building, coaching, personal development, 2026 plans To Apply For Coaching With Our Team: CLICK HERE | |||
| Training Mistakes Pt. 8: TRICEPS | 02 janv. 2026 | 00:32:45 | |
The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps. CHAPTERS 00:00 Introduction to Triceps Training Mistakes 02:43 Anatomy and Function of the Triceps 05:22 Favorite Tricep Movements and Common Mistakes 08:13 Overhead Extensions: Execution and Troubleshooting 10:53 Cable Push Downs: Techniques and Common Errors 13:38 Dips: Benefits and Execution Tips 16:08 Using Machines for Tricep Training 18:42 Final Thoughts on Tricep Training LINKS Apply for Coaching: https://ecs-coaching.super.site/ Living Lean Podcast: https://www.buzzsprout.com/712032 Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/ Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/ Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/ KEYWORDS triceps, training mistakes, anatomy, exercises, dips, pushdowns, muscle development, fitness, workout tips, strength training To Apply For Coaching With Our Team: CLICK HERE | |||
| Training Mistakes Pt. 7: BICEPS | 19 déc. 2025 | 00:44:41 | |
The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps. CHAPTERS 00:00 Introduction to Bicep Training Mistakes 02:59 The Importance of Bicep Training 06:03 Anatomy of the Biceps and Their Function 08:56 Favorite Bicep Movements 11:57 Common Mistakes in Bicep Training 21:10 Preacher Curl Insights and Mistakes 24:23 Understanding Preacher Curls and Common Mistakes 30:05 Single Arm vs. Bilateral Curls: Pros and Cons 36:50 Exploring Hammer Curls and Their Variations 43:36 Gym Tourism and Unique Equipment Experiences KEYWORDS bicep training, common mistakes, workout tips, fitness, anatomy, exercise techniques, strength training, arm workouts, personal training, fitness coaching To Apply For Coaching With Our Team: CLICK HERE | |||
| Brandon DaCruz - (PT. 2) Specialization Training Phases: Exercise Selection, Example Programs, Nutrition Considerations & More | 12 déc. 2025 | 01:16:06 | |
PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more Chapters 00:00 - Introduction and Welcome Back 00:24 - Listener Feedback and Evolving Coaching Philosophy 02:39 - Programming Architecture for Specialization 03:49 - Exercise Selection and Stimulus to Fatigue Ratio 07:07 - Glute Specialization Example 11:24 - Side Delt Specialization Example 13:31 - Sensation vs. Tension in Different Movement Types 17:37 - Training Intensity and Proximity to Failure 25:34 - Managing Intensity Across Different Client Levels 31:52 - Non-Priority Muscle Groups During Specialization 35:50 - Nutritional Status and Specialization Success 41:02 - Meal Timing and Training Quality 45:40 - Duration of Specialization Phases 50:19 - The Importance of Long-Term Commitment 53:49 - Common Mistakes in Specialization Phases 58:31 - Brandon's Current Training Approach 01:04:02 - High Rep Training and Exercise Variety 01:11:33 - Final Thoughts and Key Takeaways 01:14:56 - Where to Find Brandon and Closing Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon’s Email: bdacruzfitness@gmail.com Keywords body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection To Apply For Coaching With Our Team: CLICK HERE | |||
| Brandon DaCruz - (PT. 1) Specialization Training Phases: How to Bring Up Lagging Muscle Groups *AUDIO CORRECTED* | 05 déc. 2025 | 00:51:09 | |
Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase. Chapters 00:00 Reconnecting and Reflecting on Growth 04:17 Understanding Weak Points in Training 19:13 The Role of Specialization in Muscle Development 27:01 Visual Analysis and Specialization in Training 28:44 Demographic Considerations in Specialization 30:31 Balancing Client Goals and Preferences 32:40 Realistic Specialization: One or Two Muscle Groups? 36:44 Frequency as a Driver for Muscle Growth 43:40 Determining Training Frequency for Specialization 47:30 Exercise Selection and Joint Health in Specialization Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en Keywords body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection To Apply For Coaching With Our Team: CLICK HERE | |||
| Bodybuilding Prep, Reverse Dieting, Bikini vs Figure Training, & How We Chose Our Coaches (Q&A with Andrea & Natalie) | 28 nov. 2025 | 00:56:01 | |
Listener Q+A with Andrea and Natalie. CHAPTERS: 00:00 Intro & Catching Up 03:00 Life During Contest Prep 06:00 Reverse Dieting & Post-Show Reflections 14:00 Mindset & Relationship With Food 18:00 Zooming Out: Long-Term Perspective 22:00 Upcoming Prep Plans 28:00 Division Differences: Figure vs. Bikini 34:00 Choosing & Transitioning Coaches 41:00 Shoulder Function & Rib Flare Q&A 54:00 Wrap-Up & Next Q+A To Apply For Coaching With Our Team: CLICK HERE | |||
| Training Mistakes Pt. 6: DELTS | 21 nov. 2025 | 00:50:47 | |
The team talks delt training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your delts. CHAPTERS 00:00 Introduction to Delt Training Mistakes 02:11 Understanding Delt Anatomy 06:37 Common Front Delt Mistakes 20:12 Exploring Side Delt Training 24:56 Lateral Raise Mistakes and Techniques 26:36 Coaching Lateral Raises: Common Mistakes and Cues 28:50 Adjusting Techniques for Better Performance 29:55 Understanding Shoulder Stability and Movement 32:38 Single Arm vs. Bilateral Lateral Raises 34:43 Importance of Scapular Plane in Lateral Raises 36:20 Evaluating Machine Lateral Raises 39:40 Exploring Y-Raises and Their Benefits 41:45 Diving into Rear Delts: Movements and Mistakes 49:34 The Importance of Balanced Shoulder Training KEYWORDS delt training, shoulder exercises, fitness mistakes, muscle anatomy, strength training, bodybuilding, personal training, exercise programming, fitness tips, deltoid muscles To Apply For Coaching With Our Team: CLICK HERE | |||
| Training Mistakes Pt. 5: QUADS | 14 nov. 2025 | 00:58:56 | |
The team talks quad training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your quads. CHAPTERS 00:00 The Rise of Quad Training 04:55 Understanding Quad Anatomy 09:55 Top Quad Movements and Techniques 15:00 Common Mistakes in Quad Training 18:43 Understanding Quad Training Challenges 21:42 Overcoming Limitations in Hack Squats 24:39 The Importance of Tension in Quad Training 27:39 Navigating Pain and Discomfort in Training 30:37 Exploring Effective Quad Exercises 33:56 Leg Extensions: A Key Component for Quads 41:17 Understanding Rep Ranges and Training Techniques 43:51 Optimizing Leg Extension Mechanics 47:13 The Importance of Proper Alignment in Leg Exercises 49:28 Exploring Split Squats and Their Benefits 53:43 Adapting Quad Training to Available Equipment 58:04 Individualizing Training Based on Biomechanics KEYWORDS quad training, fitness, bodybuilding, leg workouts, muscle growth, exercise mistakes, quad anatomy, training techniques, fitness coaching, strength training To Apply For Coaching With Our Team: CLICK HERE | |||
| Training Mistakes Pt. 4: PECS | 07 nov. 2025 | 00:40:06 | |
The team talks chesticular training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your pecs. CHAPTERS 00:00 Introduction to Pec Training 02:34 Understanding Pec Anatomy 05:57 Common Mistakes in Pec Training 08:34 Improving Pec Training Techniques 11:43 Programming for Pec Development 14:46 Effective Pec Exercises 17:39 The Importance of Rib Cage Positioning 20:51 Avoiding Redundancy in Training 23:52 Final Thoughts on Pec Training KEYWORDS pec training, muscle growth, shoulder health, common mistakes, exercise techniques, programming, anatomy, effective exercises, rib cage positioning, pressing angles To Apply For Coaching With Our Team: CLICK HERE | |||
| Training Mistakes Pt. 3: HAMSTRINGS - How To Get The Hamstring Hang | 31 oct. 2025 | 00:37:14 | |
The team talks hamstring training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your hamstrings. CHAPTERS 00:00 The Importance of Hamstring Training 02:48 Understanding Hamstring Anatomy 05:40 Core Movements for Hamstring Training 09:07 Common Mistakes in RDLs 13:59 Mistakes in Seated and Lying Leg Curls 19:19 Mastering Seated Leg Curls 23:32 Transitioning to Lying Leg Curls 27:32 Understanding the Complexity of Lying Leg Curls 31:35 Programming Hamstring Exercises Effectively 35:00 The Importance of Hamstrings in Knee Stability KEYWORDS hamstring training, RDL, seated leg curl, lying leg curl, common mistakes, hamstring anatomy, fitness, strength training, knee stabilization, muscle groups To Apply For Coaching With Our Team: CLICK HERE | |||
| Aaron Straker - Advanced Fat Loss Methods | 24 oct. 2025 | 01:20:13 | |
Jeremiah and guest Aaron Straker dive deep into advanced fat loss strategies to go from lean → shredded, using Aaron's recent bodybuilding prep as a case study. CHAPTERS 00:00 Introduction to Advanced Fat Loss Strategies 02:27 Aaron's Bodybuilding Journey and Competition Prep 09:11 Achieving Elite Leanness: Body Fat Percentages and Weights 12:46 Food Intake: From Off-Season to Competition Prep 15:51 Natural vs Enhanced Fat Loss: Key Differences 20:24 Protein Leveraging in Fat Loss 29:08 Balancing Carbohydrates and Fats in Diets 35:14 Fat Intake Considerations for Men and Women 40:16 Nutritional Strategies for Satiety 43:23 The Simplicity of Dieting 44:06 Calorie Cycling and Client Consistency 48:44 Psychology of Hunger and Dieting 50:09 Fat Loss Support: Supplements and Peptides 01:02:19 Evaluating New Fat Loss Agents 01:12:22 Training Approaches Post-Competition FOLLOW AARON Instagram: https://www.instagram.com/aaron_straker/ Youtube: https://www.youtube.com/@coachaaronstraker Podcast: https://www.eattrainprosper.com/ KEYWORDS fat loss, bodybuilding, competition prep, protein intake, carb cycling, supplements, training strategies, advanced fat loss, nutrition, fitness To Apply For Coaching With Our Team: CLICK HERE | |||
| Training Mistakes Pt. 2: LATS - Why You’re Not Building the V-Taper You Want | 17 oct. 2025 | 00:55:09 | |
The team does a deep dive into lat training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your lats. Timestamps 00:00 The Importance of Lats in Physique Development 02:57 Understanding Lat Anatomy & Function 06:10 Common Mistakes in Lat Training 09:00 Improving Lat Training Techniques 12:09 Programming for Lat Development 14:55 Avoiding Common Training Errors 18:09 The Role of Grip in Lat Exercises 20:58 Maximizing Lat Engagement 28:10 Understanding Arm Position in Pulling Movements 29:11 Scapular Retraction and Upper Back Engagement 30:05 Elbow Positioning in Rows and Pull-Downs 31:28 Cues for Effective Lat Training 32:30 Preferred Pull-Down Techniques 34:51 Coaching Torso Angle for Pull-Downs 36:45 Common Mistakes in Lat Training 38:32 Favorite Lat Training Movements 40:10 The Importance of Unilateral Training 42:30 Customizing Lat Training for Individual Needs 49:23 The Role of the Teres Major in Back Training Keywords lats, training mistakes, lat anatomy, physique, bodybuilding, lat exercises, muscle growth, fitness coaching, strength training, unilateral training To Apply For Coaching With Our Team: CLICK HERE | |||