Lift & Learn

A podcast to help you along in your own fitness journey!

About the show

In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new information and solutions to your weight loss and fitness journey that will actually help you. It might not take 4-8 weeks to reach your goal and that’s just the truth. There is no magic pill when it comes to weight loss or strength gain, it’s just about doing things properly and consistently and you’ll learn a lot more about this when you hit that play button!

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Episodes

  • #110: How to Stay Consistent This Year, How to Build Muscle and Stay Flexible / Mobile

    January 9th, 2023  |  23 mins 24 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about setting some goals for the new year along with some activities I did this week, I talk about how you can stay consistent this year in terms of improving your health and how you can build muscle while staying flexible / mobile.

  •

    #109: Do You Need to Weigh and Track Your Food, Why Building Muscle is Key

    January 3rd, 2023  |  28 mins 6 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about why you need to focus on loving the journey, a bit about the holiday (Christmas) season, I talk about if you need to weigh and track your food and why building muscle is the key to long term health.

  •

    #108: How to Prevent Knees Caving In During Squats, Why Increasing BMR Is So Important

    December 23rd, 2022  |  20 mins 8 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about how breathing is one of easiest health fixes you can make today, I talk about how to prevent your knees from caving in during squats and why you need to increase your BMR right now.

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    #107: How to Eat Going Into the Holidays, Are Supersets Necessary If You Don’t Like Doing Them

    December 14th, 2022  |  19 mins 14 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about why carbs can fuel your workouts, and some of my mobility issues, I talk about how you should eat going into the holiday season and if supersets are necessary to make gains.

  •

    #106: Can Lack of Sleep Lead to Weight Gain, What to do on Rest Days

    December 6th, 2022  |  23 mins 19 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about the importance of having a balanced diet, and how I'm enjoying myself at this new gym I workout at, I talk about how sleeping less could mean weight gain and what you can do on rest days to recover your best.

  •

    #105: The Most Undervalued Benefit of Exercise, Why Body Weight Training Can Be Beneficial For Everybody

    November 28th, 2022  |  25 mins 32 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about assessments, how to build good habits, and some sports, I talk about the most undervalued / underrated benefit of exercise, and why body weight training can be a good place to start for most people.

  •

    #104: Should You Eat Before a Morning Workout, Benefits to Training With a Partial Range of Motion

    November 21st, 2022  |  21 mins 38 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking why eating more could get you to lose weight, I talk about if you should eat before a morning workout and if there’s any benefits to training with a partial range of motion.

  •

    #103: Rotation and Anti-Rotation Training for Longevity, Balance and Stability Exercises for Overall Health

    November 15th, 2022  |  35 mins 53 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about why the boring aspects of training get you the best results, I talk about the benefits of rotation and anti-rotation exercises, and why you need to train for balance and stability.

  •

    #102: Why Enjoyment is So Important For Workout Programming, Why Different Modalities Can Be Beneficial

    October 24th, 2022  |  28 mins 37 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about why sleep is so important, sports, and my golfing, I talk about why enjoyment in workout programming can be so huge to stick to it long term and why other forms of exercise can be so beneficial.

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    #101: Why Tempo is so Important, Why Practicing Can Be Beneficial

    October 12th, 2022  |  27 mins 16 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about why form is the most important thing when it comes to exercise, my birthday weekend, and some sports news, I talk about why tempo of your exercises can be so important and why practicing movements can help you make gains.

  •

    #100: How to Deal With Burnout, Why Focusing on Strength Can Help You Look and Feel Better

    October 3rd, 2022  |  29 mins 34 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about why you should take care of your own health, my birthday weekend, and my latest setback, I talk about ways to deal with burnout and why focusing on strength can help you look and feel better.

  •

    #99: Why You Need to Stop Barbell Bench Pressing, How Long Should Your Workouts Be?

    September 12th, 2022  |  20 mins 57 secs
    barbell, bmi, bulk, butt, calories, cardio, chest, coffee, consistency, cooking, covid, covid-19, dedication, delt, deltoid, detox, diet, discipline, education, exercise, fasting, fat, fitness, food, full body, gains, glute, goals, health, hips, home gym, imbalance, injury, intermittent fasting, intuitive, knee, learn, lift, lose weight, macronutrients, macros, medicine, mistakes, mobility, motivation, movement, muscle, new year, newbie, overtraining, pandemic, patience, plateau, preworkout, progress, real life, recovery, results, scale, shoulder, stress, strong, stronger, sugar, track, tracking, triceps, vegetables, volume, water, weight, weight gain, workout

    After talking about why testing your 1RM every single week is pointless, I talk about why you need to stop barbell bench pressing and how long your workouts should be.