Fitness Stuff (for normal people)

Join your hosts, Marianna and Tony, as they bring you more tools that involve fitness stuff for normal people. Today, your hosts will guide you on how to build a personalized mobility routine from the ground up. Mobility will help you move smoother, add longevity to your training routine so you’re able to work longer without being sidelined by joint issues or chronic tightness, improve your performance in the gym, helping you better activate muscles during each set, which is in turn going to make building muscle and getting stronger easier, and help correct postural imbalances and enhance your recovery along the way! Links from episode: ⁠⁠Free Tools & Calculators HERE⁠⁠! Fitness Stuff Mobility Programs FS Premium: ⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠ Bonus episodes every Friday answering your questions $300 monthly Legion Supplement giveaway Advanced 12-Week Training & Mobility Programs Exclusive discounts to partners like Marek Health, ⁠⁠Examine.com⁠⁠, and more Legion Athletics: ⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠ TIMESTAMPS: Understanding what mobility is (7:33) Access current mobility (38:18) Building Mobility Into Your Routine (45:03) Dos and donts of mobility (1:06:00) Follow us! Instagram: ⁠⁠@fs.pod⁠⁠ Watch on YouTube: ⁠⁠Fitness stuff (for normal people)

The holidays are right around the corner and so is the potential to derail from your fitness routine and structure. On today's episode, Marianna and Tony will walk you through how to enjoy your holidays while maintaining your progress and routine. The tips learned within the episode are applicable year round! Links from episode: ⁠Free Tools & Calculators HERE⁠! ⁠$5 Complete Training Programs⁠ FS Premium: ⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠ Bonus episodes every Friday answering your questions $300 monthly Legion Supplement giveaway Advanced 12-Week Training Programs Exclusive discounts to partners like Marek Health, ⁠Examine.com⁠, and more Legion Athletics: ⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠ TIMESTAMPS: Nutrition: (19:35) Training: (39:18) Mindset: (58:04) Follow us! Instagram: ⁠@fs.pod⁠ Watch on YouTube: ⁠Fitness stuff (for normal people)

Join your hosts, Marianna and Tony, to discuss the top 5 ways to increase your lifespan and ensure a healthier overall lifestyle. Sure, the majority goal may be to have a 6 pack; however, it is time to start thinking about making sure that you're capable of enjoying life physically and mentally for as long as possible. If you have a goal of life longevity, taking the steps to get there should start today. Links from episode: Free Tools & Calculators HERE! $5 Complete Training Programs FS Premium: ⁠Sign up for Fitness Stuff PREMIUM here!! Bonus episodes every Friday answering your questions $300 monthly Legion Supplement giveaway Advanced 12-Week Training Programs Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. TIMESTAMPS: 00:18:00 - Sleep 00:29:39 - Alcohol & Smoking 00:45:35 - Step Count & Daily Activity 00:52:00 - Mediterranean Diet 01:08:30 - Muscle Mass & Strength Follow us! Instagram: @fs.pod Watch on YouTube: Fitness stuff (for normal people)

Would you rather hear a comforting lie over an unpleasant truth? The fitness industry is full of comforting lies and fairytale stories; however, in today's episode, your hosts are going to lay out the top 10 harsh truths about the industry. It's gonna get uncomfortable. It's gonna get real. Are you ready? Quick Links: Comparison- (7:11) You will never look like your favorite fitness influencer- (14:15) motivation is fleeting- (19:56) you’re going to fail.. alot (32:13) it’ll take a lot longer than you think (36:36) consistency trumps intensity (41:00) health and fitness are not the same- (47:45) too many of the healthiest calories will cause weight gain (53:12) mental health is crucial- (59:48) results will come from what you’re doing- (1:04) Links from episode: **Free Tools & Calculators HERE!** $5 Complete Training Programs FS Premium: ⁠**Sign up for Fitness Stuff PREMIUM here!!**⁠ Bonus episodes every Friday answering your questions $300 monthly Legion Supplement giveaway Advanced 12-Week Training Programs Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! Instagram: @fs.pod Watch on YouTube: Fitness stuff (for normal people)

Explore the vital role of sleep and its impact on mood and decision-making. Discover how aligning with your circadian rhythms can transform your daily routine. Learn about the importance of understanding your chronotype for personalized schedules. Gain insights on how to optimize your sleep environment and morning habits for better rest. Uncover the pros and cons of sleep supplements and effective strategies to enhance sleep hygiene, while avoiding dependency on medications.

More details on our new High-Frequency Full Body 12-week program: Sign up for premium here to access all training programs for just $5 This 12-week program is tailored for those at an intermediate to advanced level seeking a fresh approach to take their progress to the next level. It employs a distinct training method, targeting each muscle group 4-5 times weekly for maximum frequency. Full body training has several distinct advantages including: Ability to easily increase total training volume, leading to more progress Not just more volume, but higher-quality volume leading to better muscle growth and strength An improved recovery capacity leading to better performance and fewer training injuries The Program Includes: Exact sets, reps, exercises, rest time, & RPE targets Full mobility routine to optimize recovery Add-Ons for specific muscle groups/lifts you can insert depending on want to focus on (glutes, delts, bench press, squats, or deadlifts) Google Sheet tracker to track every aspect of each workout throughout the program Automatically calculated 1-rep-max on all compound movements to better track progress Video links for every exercise Exercise substitutions Get this program for just $5 here Premium also includes: Weekly bonus episodes every single Friday answering your questions $300 monthly Legion Supplement giveaway 12-Week Full Body Workout Program 12-Week PPL Workout Program Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics Episode Discount: ⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠ Links/research from this episode: Daily Volume Ceiling Research Review Don’t forget to follow us, nerds :) Instagram: ⁠@fs.pod⁠ Watch on YouTube: ⁠Fitness stuff (for normal people)⁠ Timestamps 00:00 Intro 02:30 What Is Full Body Training 08:15 The Three Main Drivers Of Muscle Growth 15:00 Muscle Protein Synthesis Impact 20:00 Norwegian Frequency Project 24:45 Daily + Weekly Training Volume Goals 37:00 Neurological Strength Adaptations 38:45 Overtraining & Recovery 48:45 Days Per Week For Full Body + Steroid Use 53:15 How To Organize Each Workout 55:30 Stimulus : Fatigue Ratio / Exercise Choice

It’s time to talk about.. inflammation.In this episode, Marianna and Tony educate their listeners on what inflammation is, how inflammation manifests in the body, the role one’s diet/ lifestyle plays, anti-inflammatory and pro-inflammatory foods, supplements that help mitigate inflammation, and so much more! Dive on in to see if any myths you’ve been told through the internet or other sources get debunked…your hosts give you information based on scientific facts! Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - 12 Week PPL Workout Program - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Links from the episode: Genetic Potential For Muscle Growth Calculator (ankle + wrist measurements) Follow us!

Today's episode is tackling body recomposition which is the process of losing fat and gaining muscle at the same time. Even better? Marianna and Tony will be discussing new research on this topic that explains an entire new grouping of individuals who just might include YOU is capable of achieving this. Your hosts will give you every single detail for setting up a successful recomposition and explain whether a recomp, cut, lean, or bulk is best for you. Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - 12 Week PPL Workout Program - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Links from the episode: Genetic Potential For Muscle Growth Calculator (ankle + wrist measurements) Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

This week on Fitness Stuff with Normal People, your hosts will be discussing metabolism and the truth about "boosting" one's metabolism. Join your hosts to review what metabolism is, how it works, breaking down the major components that make up your metabolism as a whole, what different diseases/disorders cause a slow metabolism, and so much more! Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Join your hosts in covering the top 5 reasons you may not be gaining muscle and getting stronger in your routine. Your hosts will give you the ins and outs and assist you in figuring out why your current routine may not be leading you to success if gaining muscle and strength is your goal. Links to episodes linked: Episode 74: https://podcasters.spotify.com/pod/show/fitnessstuff/episodes/Ep-74--75-HARD--Berberine-Pills--How-Much-Weight-You-Need-To-Be-Lifting-RPE-Scale--and-MORE-e2645e4 Episode 48: https://podcasters.spotify.com/pod/show/fitnessstuff/episodes/Ep-48--Progressive-Overload-101-e1s4419 Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)