Explore every episode of the podcast Living Lean
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 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 | |||
| How To Get Stage Lean: Natalie’s Peak Week Q+A | 12 Sep 2025 | 01:07:27 | |
Natalie shares her journey through the last 4 months of bodybuilding prep + the peak week strategies she’s using to bring her best look to stage. TIMESTAMPS 00:00 Introduction to Peak Week and Bodybuilding Prep 06:04 Understanding Peak Week: The Process and Protocols 11:46 Cortisol and Its Impact on Physique Presentation 18:04 Managing Energy and Nutrition During Prep 24:00 The Role of Electrolytes and Hydration in Peak Week 32:46 Navigating Peak Week Challenges 39:01 Mental Resilience and Overcoming Doubts 44:41 Maintaining a Healthy Relationship with Food 51:45 The Importance of Reverse Dieting 57:43 Embracing the Journey Beyond the Stage bodybuilding, peak week, nutrition, mental health, cortisol, electrolytes, energy management, relationship with food, competition prep, fitness To Apply For Coaching With Our Team: CLICK HERE | |||
| [Part 3] Hypertrophy Training Deep Dive: Fine-Tuning Intensity and Volume for Next-Level Muscle Growth | 20 Sep 2024 | 01:05:17 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Mastering The Reverse Diet: Post-Fat Loss Phase Tips & Tricks | 16 Sep 2024 | 00:29:19 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| [Part 2] Hypertrophy Training Deep Dive: Techniques + Strategies For Breaking Progress Plateaus | 13 Sep 2024 | 01:07:49 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| How to Maximize Physique Progress in the Last Half of 2024 | 09 Sep 2024 | 00:49:59 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| [Part 1] Hypertrophy Training Deep Dive: How To Know If You're Building Muscle, How Quickly Should You Be Getting Stronger | 06 Sep 2024 | 01:00:03 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Body Recomposition At Maintenance Vs. Fat Loss & Building Phases - Which Is More Effective For Women? | 02 Sep 2024 | 00:38:03 | |
Ever wondered why your fitness journey seems to be stuck in a plateau? Are you clinging onto the fat loss phase, while the answer may be in building muscle? We're about to reveal how understanding body composition and the different phases of body recomposition can completely transform your fitness journey. To Apply For Coaching With Our Team: CLICK HERE | |||
| TROUBLESHOOTING STALLED FAT LOSS: Making The Right Macro + Cardio Adjustments | 30 Aug 2024 | 00:53:13 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| How To Use The Phasic Approach For Physique Transformation (Interview On The Nutrition Coaching And Life Podcast) | 26 Aug 2024 | 00:48:05 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss) | 23 Aug 2024 | 00:57:47 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Andrea's Building Phase Success Secrets | 19 Aug 2024 | 00:54:17 | |
Andrea's Building Phase transformation post: https://www.instagram.com/p/C-VY0tZxesz/?img_index=3 To Apply For Coaching With Our Team: CLICK HERE | |||
| Hard Lessons From The Last Year of Coaching: What We’d Do Differently | 05 Sep 2025 | 00:47:52 | |
SUMMARY The team discusses their coaching mistakes over the past year relative to program design, nutrition strategies, and personal growth. Apply for Coaching: https://ecs-coaching.super.site/ CHAPTERS 00:00 Owning Our Coaching Mistakes 02:37 Training Programming Insights 05:14 Nutrition Strategies and Mistakes 07:59 Reflections on Refeeds and Deloads 10:39 Adapting Coaching Approaches 13:13 The Evolution of Coaching Practices 23:21 Training Philosophy and Movement Programming 30:19 Personal Mistakes and Lessons Learned 35:19 Digestive Health and Nutrition Insights 40:20 Balancing Effort and Recovery KEYWORDS Transformation, physique coaching, nutrition coaching, fat loss coaching, coaching mistakes, nutrition strategies, program design, personal growth, training adjustments, client relationships, recovery, coaching practices, fitness industry, coaching insights To Apply For Coaching With Our Team: CLICK HERE | |||
| Cardio Secrets: Boosting Fat Loss & Muscle Growth Efficiently | 16 Aug 2024 | 00:59:25 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| 5 Key Things To Accept When Pursuing Physique Goals (how to stop making it harder than it needs to be) | 12 Aug 2024 | 00:32:07 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Advanced Female Fat Loss Strategies: Fasted Cardio, Carb Cycling, and More | 09 Aug 2024 | 00:34:58 | |
Podcast with Brandon DaCruz referenced: https://www.buzzsprout.com/712032/11538976-replay-brandon-dacruz-a-deep-dive-into-losing-stubborn-body-fat-improving-your-physique-in-a-fat-loss-phase To Apply For Coaching With Our Team: CLICK HERE | |||
| How To Manage Travel Nutrition (without tracking your food) | 29 Jul 2024 | 00:53:12 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Time-Efficient Training: Using Dropsets, Supersets, and Myo-Reps | 26 Jul 2024 | 00:38:37 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Mastering The Romanian Deadlift For More Glute & Hamstring Gains | 23 Jul 2024 | 00:52:56 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| The Best Strategies For Managing Restaurant Meals In A Fat Loss Phase | 15 Jul 2024 | 00:31:41 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Our Dieting Prerequisites (do these things for quicker fat loss) | 12 Jul 2024 | 00:46:16 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| (Coaches Roundtable) Unique Dieting Strategies, Coach Methods for Bodybuilding vs. Lifestyle Clients, and More... | 08 Jul 2024 | 01:13:47 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| How Lean Is Too Lean? (healthy vs. unsustainable body fat) | 05 Jul 2024 | 00:28:11 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| The BEST Training Splits for Maximum Gains (3, 4, or 5 Days/Week) | 29 Aug 2025 | 00:52:44 | |
The team discusses key variables in effective training splits, share personal experiences and preferences, and discuss new, innovative approaches to training split design. Chapters 00:00 Maximizing Gains: The Importance of Training Splits 10:25 Key Variables in Training Splits 14:52 Personalized Training Splits: Insights from the Team 28:19 Flexibility in Training Schedules 30:15 Innovative Training Splits for Upper Body Gains 33:19 Tailoring Training for Specific Goals 36:04 Adjusting Training Frequency for Recovery 39:45 Maximizing Training Efficiency 48:20 Balancing Goals with Functional Training Keywords training splits, muscle gains, recovery, exercise selection, coaching, fitness, workout frequency, volume, personal training, bodybuilding To Apply For Coaching With Our Team: CLICK HERE | |||
| Tass’ Advanced Fat Loss Phase: How To FINISH A Fat Loss Phase (go from lean → ripped) | 28 Jun 2024 | 00:36:17 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Is Not Eating Enough Stalling Your Fat Loss? (undereating vs. underfueling) | 24 Jun 2024 | 00:35:51 | |
Laura's Transformation: https://www.instagram.com/p/C0clE_uRPjO/?img_index=1 To Apply For Coaching With Our Team: CLICK HERE | |||
| Andrea’s Lower Body Focused Building Phase (full training + nutrition breakdown) | 21 Jun 2024 | 00:37:58 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| [PT. 8 - Phasic Dieting For Women] The Final Fat Loss Phase (8-16 weeks) | 14 Jun 2024 | 00:43:45 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| (Pt. 2) How To Get The Best Results Working With A Coach | 10 Jun 2024 | 00:38:23 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Coach Chelsea's Journey - Mindset & Physique Development Lessons From Overcoming An Autoimmune Disease & Eating Disorder | 07 Jun 2024 | 00:45:38 | |
Follow Chelsea on IG: https://www.instagram.com/dietitian_chelsea_/ To Apply For Coaching With Our Team: CLICK HERE | |||
| Tass’ Advanced Fat Loss Phase: when to drop calories, how quickly should you be losing, and more... | 03 Jun 2024 | 00:48:17 | |
Follow Tass on IG: https://www.instagram.com/tass_herrera/ To Apply For Coaching With Our Team: CLICK HERE | |||
| [PT. 7 - Phasic Dieting For Women] The Lean Building Phase (12-14 weeks) | 31 May 2024 | 00:41:45 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| The 3 Keys To Getting The Best Results Working With A Coach | 27 May 2024 | 00:32:29 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| [PT. 6 - Phasic Dieting For Women] Reverse Diet Phase (6-8 weeks) | 24 May 2024 | 00:57:55 | |
🔗 LINK TO CLIENT CASE STUDY DISCUSSED: https://www.instagram.com/p/C5hJVLovp1d/?img_index=1 To Apply For Coaching With Our Team: CLICK HERE | |||
| LISTENER Q+A: Combining CrossFit & Lifting, Overrated Training Tactics, Intuitive Eating, and More | 22 Aug 2025 | 00:59:14 | |
Finishing up the listener Q+A with Natalie, Andrea, and Jeremiah 00:00 Introduction and Q&A Overview 00:42 Intensifiers in Training: Overrated or Underrated? 03:27 Becoming Your Coach's Favorite Client 07:00 Current Training Phases and Goals 09:19 The Fit Model Division in Bodybuilding 16:22 Combining CrossFit with Traditional Weightlifting 29:09 Defining Optimal Physique Development 30:10 Key Components of Meal Planning 33:03 Training Phases vs. Deloading 37:36 Building, Maintenance, and Diet Phases 40:59 Overcoming Ego Lifting 44:11 Unhinged Training and Nutrition Practices 50:50 Intuitive Eating and Physique Goals To Apply For Coaching With Our Team: CLICK HERE | |||
| (Advanced Fat Loss) Coach Tass’ Strategy To Go From Lean To Shredded | 20 May 2024 | 00:48:11 | |
🎙️ Previous podcast with Tass: https://www.buzzsprout.com/712032/14602185-tass-herrera-physique-development-for-women-the-best-mindset-for-transformation-and-more To Apply For Coaching With Our Team: CLICK HERE | |||
| [PT. 5 - Phasic Dieting For Women] Fat Loss Phase (12-16 weeks) | 17 May 2024 | 00:51:06 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Understanding Weight Fluctuations When Reverse Dieting & Transitioning to Maintenance | 13 May 2024 | 00:30:36 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| [PT. 4 - Phasic Dieting For Women] WEEKS 9-12 RECOMPOSITION PHASE: Building Muscle & Getting Leaner (without dieting) | 10 May 2024 | 00:38:27 | |
🔗 Melissa's Body Recomp Phase: https://www.instagram.com/p/C5UHw2CyXa-/?img_index=1 To Apply For Coaching With Our Team: CLICK HERE | |||
| [PT. 3 - Phasic Dieting For Women] WEEKS 1-8 PRIMER PHASE: Priming Your Body For Quicker Fat Loss & Muscle Building | 03 May 2024 | 00:45:54 | |
🎙️ Maintenance Phase Podcast: https://www.buzzsprout.com/712032/episodes/14379201 To Apply For Coaching With Our Team: CLICK HERE | |||
| Beyond the Basics: Optimizing Upper Body Training for Women | 29 Apr 2024 | 00:38:58 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Phasic Dieting For Women [PT. 2]: Developing A 12 Month “Phasic Diet Roadmap” To Transform Your Physique | 26 Apr 2024 | 00:43:14 | |
➡️ LINK TO MAKE YOUR OWN ROADMAP GUIDE: https://courageous-avatar-348.notion.site/Developing-A-12-Month-Phasic-Diet-Roadmap-To-Transform-Your-Physique-323b449988fb443a914f794ae971bf79 To Apply For Coaching With Our Team: CLICK HERE | |||
| Beyond the Basics: Optimizing Lower Body Training for Women | 22 Apr 2024 | 00:44:41 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Phasic Dieting For Women [PT. 1]: Why a Phasic Approach Is Superior For Fat Loss, Building Muscle, Hormones, & Metabolism | 19 Apr 2024 | 00:31:07 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| Changing Perspective On "Doing Hard Things" | 15 Apr 2024 | 00:28:21 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| LISTENER Q+A | Conflict in Our Team, Hybrid Training, Digestive Red Flags, Insulin Resistance After 40, and More | 15 Aug 2025 | 01:07:08 | |
Listener Q+A with the whole team. ------ 00:00 Listener Q&A Introduction 00:30 Insulin Resistance and Muscle Mass 02:59 Digestion and Client Phases 10:53 Client Feedback Challenges 23:12 Personal Habit Changes 34:07 Cultivating Friendships and Intentional Living 37:20 Balancing Family Life and Spontaneity 40:47 Nutrition and Training for Runners 46:59 Navigating Team Dynamics and Conflict Resolution To Apply For Coaching With Our Team: CLICK HERE | |||
| LISTENER Q+A: How quickly should you be gaining weight in a Building Phase, best pre-workout meal if you train early, does gut health impact fat loss, and more... | 12 Apr 2024 | 00:35:29 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| 8 Things That Need To Be Normalized (on your physique development journey) | 08 Apr 2024 | 00:36:22 | |
To Apply For Coaching With Our Team: CLICK HERE | |||
| [pt. 7] BUILDING PHASES FOR WOMEN: When To End Your Building Phase + What To Do Next | 05 Apr 2024 | 00:39:50 | |
Mini Cuts Podcast: https://www.buzzsprout.com/712032/14517123-how-to-use-mini-cuts-for-rapid-fat-loss To Apply For Coaching With Our Team: CLICK HERE | |||