About

Jeremiah and Natalie take a deep dive into exercise selection for achieving hypertrophy. They explore the criteria for effective hypertrophy exercises, the significance of understanding movement dysfunction, and how to balance functional movements with hypertrophy goals. 

Chapters

00:00 Introduction to Exercise Selection Master Class

04:19 Understanding Hypertrophy Exercises

14:50 Movement Dysfunction and Hypertrophy

20:29 Balancing Function and Hypertrophy

20:36 Client Concerns and Movement Frustrations

23:09 Balancing Output and Function in Training

29:53 Understanding Movement Bias and Its Importance

35:02 Exercise Selection: Prioritizing Lengthened and Shortened Ranges

41:07 Program Design: Needs Analysis and Client Goals

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

exercise selection, hypertrophy, movement dysfunction, program design, muscle growth, training techniques, fitness, strength training, client goals, exercise programming fitness, training, movement, exercise selection, hypertrophy, client goals, programming, strength training, biomechanics, personal training

About

Deep dive into when to repeat exercises (and for how long) vs. when to change them to maximize gains.

Chapters

00:00 Team check-in and contest-prep updates

16:10 Exercise repetition vs. variety for muscle growth

20:35 Equipment availability and exercise selection

27:40 Beginners: repetition, skill, and movement mastery

29:20 Advanced lifters: individual preference and priority muscles

33:25 Compound vs. isolation exercise variation

40:15 When to change exercises: goals, plateaus, and fatigue

50:20 Key takeaways

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

exercise selection, hypertrophy, muscle growth, progressive overload, training variation, exercise consistency, movement mastery, beginner training, advanced training, equipment availability, home gym programming, compound lifts, isolation exercises, RDLs, leg press, split squats, training plateaus, technical reset, exercise technique, stimulus-to-fatigue ratio, bodybuilding coaching, contest prep, physique development, training progression

About

Jeremiah and Andrea discuss the concept of maintenance as a goal, exploring its potential drawbacks and the mindset that often accompanies it.

Chapters

00:00 Understanding Maintenance as a Goal

02:54 The Mindset Behind Maintenance

06:07 Sustainability vs. Intentionality

09:00 The Reality of Physique Transformations

11:45 The Importance of Phased Approaches

14:51 Balancing Lifestyle and Physique Maintenance

18:00 Final Thoughts on Commitment and Progress

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

maintenance, fitness goals, sustainability, physique transformation, intentionality, dieting phases, coaching, body composition, mindset, nutrition

A deep dive into how to execute your leg presses for the best gains, without pain

Chapters

00:00 Introduction and Personal Updates

08:18 The Importance of the Leg Press

11:42 Common Mistakes in Leg Press Execution

24:01 Optimizing Leg Press Technique

26:57 Understanding Time Under Tension

30:05 Assessing Range of Motion in Leg Press

35:01 Breathing Mechanics and Stability

37:27 Exploring Leg Press Variations

40:29 Single Leg Press and Alternatives

44:58 Sequencing Leg Press in Workouts

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

leg press, lower body training, hypertrophy, exercise mistakes, fitness tips leg press, time under tension, range of motion, breathing mechanics, leg press variations, single leg press, workout sequencing, strength training, fitness tips, exercise execution

It's Parkinson's LAW.

Chapters

00:00 Introduction to Shredding Goals

03:02 Dani's Journey and Conditioning Goals

06:02 Prerequisites for Getting Shredded

08:58 Understanding Muscle Mass and Fat Loss

12:07 The Importance of Client Readiness

14:46 Body Fat Levels and Mental Resilience

18:06 Skill Set and Adherence in Coaching

20:55 Mindset and Coping Mechanisms for Success

28:27 Emotional Maturity and Self-Regulation

30:01 Caloric Intake and Metabolic Flexibility

32:47 Understanding Maintenance Calories

34:43 The Importance of Biofeedback

37:50 Red Flags for Fat Loss Readiness

41:58 Digestive Health and Its Impact

44:47 Traits of Successful Clients

51:00 Long-Term Physique Development

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

shredding, fitness, bodybuilding, coaching, muscle mass, fat loss, client readiness, mental resilience, adherence, mindset emotional maturity, self-regulation, caloric intake, metabolic flexibility, biofeedback, fat loss readiness, digestive health, successful clients, physique development

About

The team breaks down whether various body composition change tools & techniques are overrated or underrated. 

Chapters

00:00 Introduction and Life Updates

03:07 Casual Approaches to Fat Loss

05:51 Adapting Diets and Meal Strategies

08:54 Training Frequency and Health Updates

11:58 Overrated vs. Underrated: GLPs Discussion

22:05 Heart Rate Monitors for Cardio

25:01 Glute Bridges: Overrated or Underrated?

27:26 Glute Training Insights

29:10 B-Stance RDLs: The Underrated Movement

31:46 The Importance of Hormone Replacement Therapy

36:33 Fasted Cardio: Myths and Realities

38:00 The Value of Versa Grips in Training

42:41 Step Counts and Fat Loss: Finding the Balance

50:02 The Case for Flat Shoes on Leg Day

51:25 Pre-Workout: Essential or Overrated?

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

fat loss, GLPs, heart rate monitors, training, nutrition, overrated, underrated, health updates, meal strategies, fitness glute training, B-stance RDL, hormone replacement therapy, fasted cardio, versa grips, step counts, flat shoes, pre-workout

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

About

Coach Dani joins the show to discuss her backstory + why she joined the team.

We discuss her journey to becoming a world champion powerlifter, winning her bodybuilding pro card, and dig into her training evolution, motivation, and the challenges she faced along the way. 

Chapters

00:00 Introduction to Coach Danny

02:01 Danny's Background and Journey

07:17 Athletic Identity and Early Struggles

11:30 Transitioning to CrossFit and Powerlifting

15:32 The Shift to Bodybuilding

18:22 Bodybuilding Journey and Experiences

20:49 Training Evolution: From Powerlifting to Bodybuilding

22:50 Defining Motivation: Goals in Bodybuilding

24:35 Pro Card Journey: Rapid Progress in Bodybuilding

25:52 Improving Conditioning: Lessons from Experience

27:44 The Challenge of Posing: A New Skill to Master

29:32 American Gladiator Experience: A Unique Opportunity

31:24 Becoming a Coach: Understanding the Fitness Industry

33:06 Client Challenges: Overcoming Obstacles in Fitness

36:11 Programming Differences: Personalized vs. Generic Plans

40:24 Advice to My Past Self: Enjoying the Journey

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

Bodybuilding, powerlifting, CrossFit, athletic identity, fitness journey, personal training, competition, mental health, coaching bodybuilding, powerlifting, training, motivation, pro card, conditioning, posing, coaching, fitness industry, client challenges

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Finishing up the listener Q+A questions.

Chapters

00:00 Client Shoutouts and Introductions

01:27 Core Training Insights: Vacuums and Rib Pain

08:34 Fasted Cardio vs. Weight Training: Understanding the Differences

15:42 Breaking Free from Tracking Macros: Maintaining Your Physique

19:33 Choosing the Right Coach: Finding Your Fit

22:35 Nutrition and Activity Management Around Surgery

26:07 Strength vs. Hypertrophy Training: Key Differences

30:04 Addressing Disordered Eating and Compulsive Behaviors

31:29 Correcting Muscle Imbalances: Single Leg Training Strategies

38:41 Reverse Dieting Update: Progress and Insights

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

fitness, core training, fasted cardio, nutrition, coaching, surgery recovery, strength training, hypertrophy, muscle imbalances

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Listener Q+A.

Chapters

00:00 Introduction and Personal Updates

00:28 Andrea's Reverse Diet and Show Experience

02:23 Focus on Glute Development and Training Goals

04:50 Training Intensity and Effort Levels

06:23 Jeremiah's Trip and Maintenance Strategy

11:01 Progressing in Fat Loss and Building Phase

20:31 Deciding When to Compete and Long-term Goals

34:55 Calf Building and Accessory Work

42:48 Cardio Duration, Frequency, and Split Sessions

46:03 Menopause, Hormonal Impact, and Muscle Gain

47:44 Making Lettuce Fun and Digestive Considerations

52:19 Recognizing When to Deload and Managing Stress

54:57 Understanding Cardio Types and Prescriptions

55:51 Episode Wrap-up and Next Steps

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

fitness, training, dieting, bodybuilding, cardio, muscle building, fat loss, hormonal health, workout tips, lifestyle

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Summary

Jeremiah and Andrea discuss how to determine if a bad training day, high hunger, frustrating weigh-in, etc. means you should change the plan… or just give it time.

Chapters

00:00 Introduction and topic overview

00:23 Why feelings are transient and how they influence behavior

01:17 Common reactions to fat loss discomforts

02:17 Overreacting to temporary feelings and its impact

03:43 The importance of sitting with discomfort and patience

04:47 Discomfort as a wave that passes

06:46 Understanding body adaptation during fat loss

08:14 Hunger and physiological adaptation in fat loss

10:07 Variability in individual responses and mindset

12:12 Building phases and the importance of time

15:10 Dealing with body image and perception

18:24 The process of muscle building and patience

22:16 Lighting, perception, and body image

23:12 Interpreting scale fluctuations and variables

26:57 Training performance and external factors

30:37 Looking at trends over time, not events

33:18 Motivation and action—building momentum

36:20 Standards and discipline regardless of feelings

37:43 Why humans overweigh present emotion

39:37 Objective data vs. emotional reactions

40:51 The importance of patterns over isolated events

43:07 Riding the midline and managing ups and downs

44:15 Conclusion and final thoughts

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

fitness, fat loss, mental resilience, coaching, habits, discipline, body image, motivation, adaptation, patience

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

“Meet your clients where they’re at” sounds like good coaching advice… but is it always?

In this episode, Jeremiah and Coach Natalie discuss the difference between supporting a client and enabling the same patterns that are keeping them stuck.

We talk through when a coach should take things slow, when it’s time to push harder, and why real progress often requires getting uncomfortable.

Because the goal of coaching isn’t to keep you where you are. It’s to help you change.

Timestamps

00:00 Meeting Clients Where They Are

03:04 The Balancing Act of Coaching

05:58 Understanding Client Needs and Goals

08:59 The Importance of Meal Plans

11:51 Execution Over Macros

15:11 Teaching Skills for Success

17:51 Capacity for Change in Clients

20:54 Strategies for Beginners

24:07 Long-Term Client Transformations

29:51 Client Readiness for Change

32:20 Building Confidence in the Gym

35:34 Challenging Comfort Zones

39:44 The Importance of Feedback

46:44 Coaching Beyond Comfort Zones

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

coaching, client progress, meal plans, nutrition, behavior change, fitness, coaching strategies, client goals, individualized coaching, capacity for change client readiness, gym confidence, feedback, coaching, comfort zone, nutrition, exercise selection, personal training, mindset, client progress

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE