Over the last 90 days, I lost about 10 pounds and got leaner without crash dieting, starving myself, avoiding social situations, or sacrificing my training and recovery. I did it by locking in - not through extreme restriction, but by narrowing my focus, reducing unnecessary decisions, and giving the process enough time to work.

In this episode, I explain what it really means to lock in, why some people may underperform to avoid raising the standard expected of them, and the difference between moving with urgency and living in a hurry. Then I break down the five changes I made.

CHAPTERS:

00:00 Intro

01:34 The Marathon Prep Analogy for Locking In

03:58 What Locking In Is NOT

04:56 Relaunching the App

08:40 The Winter Arc

13:22 Why People Are Afraid to Lock In

17:19 What Locking In Actually Means

18:14 Minimizing Decision Fatigue

21:42 Urgency vs. Hurrying

24:25 How I Got Leaner

30:07 Why Slow, Sustainable Weight Loss Wins Long-Term

33:21 Change One Variable at a Time

38:39 The 5 Things I Did to Get Leaner in 90 Days

49:06 Closing: Lock In, Get It Done.

JOIN THE APP AND GET READY FOR UPDATES

https://www.nickbarefitness.app/

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

FOLLOW:

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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In this episode, I share five things I wish I knew before becoming a dad. I talk about treating children as the cornerstone of an unfinished life, staying ambitious without letting work control the home, prioritizing what matters when balance feels impossible, becoming an intentional father, leading through the example I set, and building confidence through curiosity, courage, and competence.

This is not a list of perfect answers. It is an honest look at what the last four years have taught me and what I am still working to become. Whether you are a father, preparing to be one, or thinking about the kind of family you want to lead, I hope this helps you examine your priorities, strengthen your values, and show up with greater intention.

CHAPTERS:

00:00 App Relaunch

01:19 Intro

03:03 Books That Shaped Me

05:50 Lesson 1

10:56 Success To Significance Shift

15:25 Lesson 2

25:42 Time Systems And Priorities

27:40 Lesson 3

34:06 Intentional Father Framework

38:14 Lesson 4 

47:12 Lesson 5 

54:50 Closing Encouragement

JOIN MY TRAINING APP

https://www.nickbarefitness.app/

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

FOLLOW:

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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In this episode, I break down the planning system I use before every trip and the practical decisions that help me stay consistent on the road. I cover how I scout restaurants, grocery stores, gyms, and running routes; what food, supplements, and hydration I pack; how I prioritize protein; and how I rearrange strength sessions, use vacations as deload weeks, and lean on running when time is limited.

You do not need a perfect plan or a rigid schedule to keep making progress. Build enough structure to support your goals, stay flexible when the trip demands it, and make the time for your health without taking time away from the responsibilities that matter most.

CHAPTERS:

00:00 Intro

01:22 Why Fitness Matters

02:18 Expectations and Flexibility

04:09 Routines Versus Responsibilities

10:35 Airport Food Reality Check

15:10 Mission Plan for Travel

18:04 Eating Plan and Recon

23:45 Packing Supplements and Meals

26:23 Day Of Travel Food Strategy

33:41 Staying Hydrated on Flights

35:00 Eating at Destination

41:13 Protein First Principles

45:46 Smart Restaurant Choices

49:58 Training While Traveling

52:32 Deloads and Run First

59:09 Wrap Up and Key Takeaways

JOIN THE APP AND GET READY FOR UPDATES

https://www.nickbarefitness.app/

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

FOLLOW:

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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On September 6, I’m relaunching the same app with a new experience built around G1M Daily: six weekly hybrid workouts, community Q&As, mindset resources, and nutrition guidance designed to help you stay consistent.

In this episode, I explain why I’m returning to the app, break down the first week of training, and answer the most common questions about cost, equipment, where to begin, missed workouts, working sets, and adding more cardio.

This is more than a library of workouts. It’s a system built to help you keep showing up, train with purpose, and build a stronger body and mind.

CHAPTERS:

00:00 Announcement

01:23 Why Relaunch Now?

06:53 G1M Mission

11:34 How to Download

12:32 Pricing Breakdown

13:12 Whats New?

17:49 Weekly Schedule

22:52 Joining Late and Staying On Track

25:54 Workout Priorities and Travel

28:53 App Features and Form Videos

32:41 Equipment Youll Need

34:38 Future Updates and Extra Cardio

39:06 Wrap Up

JOIN THE APP AND GET READY FOR UPDATES

https://www.nickbarefitness.app/

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

FOLLOW:

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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This episode is for those of you who are working toward something and you're frustrated because you're not there yet. I'm sharing what 12 years of showing up taught me, the difference between commitment and discipline, how to find your zone of genius, and why you just have to keep going.

CHAPTERS:

0:00 Intro

0:57 The Valley Mindset

2:29 What Consistency Actually Looks Like

6:47 You Just Haven't Done It Long Enough Yet

11:52 How Far Do You Have to See to Keep Going?

15:21 Eating Disorder at 14

18:50 Commitment vs. Discipline

22:27 Why Big Life Transitions Create the Strongest Commitments

27:06 What Is Your Track Record for Finishing Something?

30:36 Imagine Where You'd Be If You Just Stayed

33:17 Zone of Genius

39:35 Keep Going

JOIN MY TRAINING APP:

https://my.playbookapp.io/nick-bare

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

FOLLOW:

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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In this episode, I sit down with my running coach and host of the Consistently Good Podcast, Jeff Cunningham, to simplify running for beginners. We break down how to build an aerobic base, run easy without obsessing over Zone 2, introduce fartlek and speed workouts, warm up properly, combine running with strength training, and fuel for performance. 

The goal is simple: stop overcomplicating the process, start where you are, and build through consistency.

CHAPTERS:

00:00 Intro

01:23 This is not for the top 1%

04:59 "I know I'm not fast enough to be coached"

06:03 Identity and habits for new runners

08:20 Why Jeff starts every new runner with fartleks instead of track work

09:28 Speed play explained simply for beginners

15:43 Sprint/die vs. speed up/slow down

20:07 Zone 2 running

25:29 The gray zone that kills your running progress

28:44 RED-S explained

34:00 How speed work makes you faster

44:39 Why static stretching before a run is a mistake

57:04 Running to lose weight

01:10:33 How to avoid injury as a new runner

01:17:36 The patience principle

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

FOLLOW:

The Consistently Good Podcast:https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: instagram.com/nickbarefitness/

YT: youtube.com/@nickbarefitness

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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I’m answering common questions on how to balance running, strength training, nutrition, habits, HYROX prep, and making fitness work in a busy season of life.

This episode is about training hard without being reckless, building systems that support your goals, and staying consistent when life, fatigue, and responsibilities get real.

CHAPTERS:

00:00 Intro

00:58 Running + Leg Day

09:29 Keeping Muscle While Running

17:59 Breaking Bad Habits

28:41 Portion Control With Scale

34:24 New Dad Workout Time

37:53 Why Use The Ergs?

41:23 Bodybuilding In Hyrox Prep

46:20 Carbs Before Training

49:21 Best For Fat Loss

53:06 Weekly Strength Volume

59:09 Tracking Macros Basics

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

FOLLOW:

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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This week, I'm connecting the topic of this podcast with my most recent vlog titled, "How to Be More Consistent." In this episode, I break down why most people who responded to my question on Instagram struggle with consistency and usually, it's not motivation. Pulling from Atomic Habits, I share how I built my morning run, my meal prep, and my training around systems, not willpower.

CHAPTERS

00:00 Why This Episode Is All About Consistency

02:27 The Cycle

05:29 Here's What People Said They Struggle With Most 

06:26 What Makes Kobe & MJ Different From Everyone Else

09:43 My 20 Years of the Same Training Movements

11:21 Habits, Evidence, and Identity

15:37 Goals vs. Systems: Why Systems Win

20:47 My 5AM Wake-Up and Morning Run Routine

23:47 Designing Your Environment for Success

28:56 The Meal Prep Story

36:36 Priming My Habits

45:04 Eliminating Decision Fatigue

46:00 The Pros and Cons of Habit Tracking

48:34 Consistently Good Beats Occasionally Great

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

FOLLOW:

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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I'm sharing five facts about goal setting I've learned across 14 years of building BPN including the military's aim-shoot-move framework to BHAGs, OKRs, why your goal has to excite you, why high achievers don't actually want rest, and the dangerous we-have-arrived syndrome that plants the seeds of decline.

CHAPTERS:

00:00 Intro

01:55 Valley To Next Peak

04:24 Aim Shoot Move

08:01 Dog Lesson

11:06 Goals Must Excite

15:50 Commitment And Control

21:33 Avoid Shiny Distractions

26:56 BHAGs

30:29 OKRs And Milestones

36:02 Serve More Judge Less

39:54 Continuous Goal Setting

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

FOLLOW:

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Eric Floberg ran his first marathon in 3:50. Eight years later, he crossed the Boston finish line in 2:29.

In this episode, we are covering his marathon journey, fueling breakthroughs, training volume, the mindset unlock, balancing fatherhood, sobriety, and why discipline without gratitude will cost you.

CHAPTERS:

0:00 Intro

4:44 Sweat Tests, Sodium Loss & Electrolyte Strategy

12:30 Why Dads Need a Goal That's Just Theirs

23:08 The Wake-Up Moment

28:18 Years 1–5

32:28 How Everything Changed

40:16 Carb Loading/Race Fueling Mistakes

45:36 The Full Marathon Timeline

51:09 What Made the Biggest Difference

1:09:23 Stop Feeling Guilty for Being Tired

1:13:57 Balancing Training, Fatherhood & Presence

1:22:08 Sobriety, Family Legacy & Generational Health

ORDER MY BOOK HERE:⁠ ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210⁠

FOLLOW:

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠

IG: ⁠⁠instagram.com/nickbarefitness/⁠⁠

YT: ⁠⁠youtube.com/@nickbarefitness⁠

FOLLOW ERIC:

IG: ⁠https://www.instagram.com/floberg.runs/?hl=en⁠

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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I'm tired right now and I mean that as a blessing, not a complaint. In this solo episode, I'm breaking down why exhaustion is a signal, not a sign to stop, the three types of tired people, and how to flip your mindset when life is full and hard.

CHAPTERS:

00:00 Intro

01:27 This season of life

03:44 Mindset shift

12:15 Leadership is behavioral change

21:15 The habit that creates avoidable exhaustion

27:15 Tired is not a sign to stop

34:31 Managing your 24 hours

37:25 The 3 types of tired

43:28 Boys vs. Men

46:41 Go One More

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

FOLLOW:

Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠

https://www.bareperformancenutrition.com/collections/performance-nutrition

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)