Fitness Stuff (for normal people)

If It Fits Your Macros is a dietary strategy that revolves around setting a specific calorie, protein, carb, and fat goal, and eating whatever foods you want throughout the day, as long as it hits those targets. Your hosts are going to guide you through the basics and walk you through the science behind it. Will this strategy work for you? Listen to find out! FS Premium: Sign up here!! Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Links from the episode: - Protein calculator -TDEE Calculator Legion Athletics Discount: 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)

Explore the often-taboo topics of body image and self-esteem, and how they impact all areas of life, from relationships to fitness goals. Discover the power of the stories we tell ourselves and how changing our environment can uplift our self-perception. The conversation delves into the challenges of adjusting self-worth post-college and the societal pressures men face regarding body image. With actionable tips for improving self-image and cultivating a supportive mindset, this discussion offers a pathway to self-acceptance and personal growth.

The hosts debate the overrated or underrated nature of various health and fitness topics, including creatine, whey protein, meal replacement shakes, greens powders, BCAA's, and pre-workout supplements. They explain the overrated nature of detox supplements and discuss the benefits of fish oil supplements. The controversial topics of intermittent fasting and clean eating are explored, as well as the oatmeal controversy and full-body training splits. They discuss the overrated claims of Pilates and the controversy surrounding liver and organ meat. The importance of sleep and the underrated benefits are highlighted, along with the debate surrounding the 10,000 steps a day goal.

In this episode, some feelings just might get hurt... oh well! Marianna and Tony created a list of characteristics that some influencers you follow just might have that are MAJOR red flags. The fitness industry is so large and there are thousands of coaches/ influencers that will share their opinions on a variety of topics. Your hosts are simply trying to help you narrow down who might be credible and who might just be full of themselves. Quick Links: Grocery store goblins (12:30) In Credentials, We Trust (23:19) Toxic Wellness Girlies (32:33) Feral Gym Bros (40:35) FS Premium  Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of 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)

Today, you are in for a treat! One of your favorite series within The Fitness Stuff For Normal People podcast: Round Robin! Your hosts will cover four different topics that do not require the level of detail to fill an entire episode alone; therefore, four awesome mini topics create one phenomenal episode. This Round Robin will focus on Ab Training, Collagen Supplements, HRV (stress recovery), and Oatmeal (yes). Quick Links: ab training (5:07) collagen (20:03) HRV (37:51) Oatmeal (55:03) FS Premium Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of 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)

Marianna and Tony give a full breakdown of the top 5 vitamins and minerals that the general population falls insufficient in. This breakdown will review the nutrients that will elevate daily lives and how individuals feel overall when it comes to energy, sleep, fatigue, strength, recovery, longevity, AND MORE! Tune in to learn what exactly these nutrients are and how to fuel your body with them. RDA vs Optimal intake (8:38) Vitamin D (19:44) Calcium (29:45) Magnesium (40:04) Iron (51:05) Potassium (58:20) Food sources for micronutrients mentioned in the episode: Oregon State University Paper FS Premium (where we are releasing the 12-week PPL Split this Friday!) Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of 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)

No matter how hard one is training, progress won't peak if recovery is not being achieved. So how can one ensure they are checking all the boxes in their routine and recovery? Marianna and Tony offer a full guide to recovery in today's episode which will focus on muscle soreness/ over training, roles nutrition plays, proper rest, and supplements that can assist along the way. Take a listen and get your beauty sleep. Quick Links: Muscle Soreness (9:10) Nutrition (21:37) Training (43:55) Sleep (54:44) Supplements (1:07:48) FS Premium (where we are releasing the 12-week PPL Split this Friday!) Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of 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)

They discuss the pros and cons of the Push Pull Leg system, who it's made for, and how to set it up. They delve into topics like exercise choice, weekly training frequency, reps, and rest times. They also provide a sample split and announce the release of a 12-week PPL training program. They emphasize the importance of compound exercises and the benefits of consistent weightlifting. Additionally, they discuss the preference between barbells and dumbbells and the importance of incorporating isolated exercises in a workout routine.

If you're in the market for burning fat and looking for assistance from supplements to do so; your hosts have put together your "do and don't" lists based on science and results within the industry. Although there is truly no supplement that can "burn fat" outright, there are some supplements that can assist in the process. On the other hand, there are some supplements that claim to do the impossible and your hosts are here to call them out! Join Marianna and Tony in this episode as they review the top 5 BEST and WORST supplements for fat loss. Quick Links: The worst fat burning supplements (11:06) L Carnitine (14:45) Garcinia Cambogia (19:10) Carb Fat blocking supplements (22:34) Apple Cider Vinegar (28:21) CLA-Conjugated Linoleic Acid (33:44) Honorable Mentions (36:10) The Best Fat Burning Supplements (37:03) Whey protein or Casein Protein (38:13) Creatine Monohydrate (45:18) Caffeine (49:55) Ephedra/ Ephedrine (56:40) FS Premium Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium!! (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of 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)

In this episode, Tony and Marianna delve into the top 5 health markers you should pay attention to. These markers are not only important for your overall well-being but also closely linked to all-cause mortality and quality of life. How and why keeping an eye on your blood pressure (even in your 20s...), stress, sleep, step count, and body composition can not just add years to your life, but quality as well. 00:21:30 Steps: 00:42:30 00:51:00 01:05:00 Amazon blood pressure cuff Perceived stress test Oura ring FS Premium Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium!! (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of 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)