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Niki & Gillian review Take Charge 10, Barbell Logic's first ever nutrition challenge. What worked, what did people struggle with, and what did we learn from the process? First, Niki & Gillian would LOVE for you to fill out the survey that you should have received via email. This provides feedback on the challenge. If you started but didn't complete…
 
Matt & Niki are joined by Cameron Cox, BLOC Exclusive Coach and owner of Cox Sauce BBQ Sauce, delicious barbecue sauce (getchu some). They answer questions on bicep tears, lifting straps on the deadlift, shoulder pain on the bench press and squat, programming chin ups, getting your others to train more effectively, and a would you rather question. …
 
In the last installment of the Professional Transition Series, Brandon Smith joins CJ to discuss his path to coaching. He began lifting because he grew interested in cheerleading in college. When college & cheerleading ending, so did lifting for awhile. He worked in hospitality services and restaurants, and though he enjoyed it he thought about con…
 
Eric Feigl jumps on the podcast with CJ Gotcher to discuss his evolution as a coach. Unlike many of the other coaches, Eric has been a long-time coach and personal trainer and even has his own podcast, the Fitness Candor podcast. His story is more one of adapting and evolving and improving his own coaching practice and business. Learn more here: ht…
 
CJ talks to David Aguilera, head of an academy, Barbell Academy student, and strength coach who has worked to grow his coaching practice and, in doing so, found the balance between his life, primary career, and coaching that is healthy and good for him and his family. Learn more about David and Iron Eagle here: www.iestrength.com David began traini…
 
If you’re working a job where something doesn’t feel quite right, this is likely the podcast for you. CJ Gotcher talks to Andrew Jackson about his path from planning to become a computer engineer to joining the Navy to climbing the corporate ladder to ultimately deciding to become a coach and pursue whole-ass coaching. People too often think about …
 
Lifting regularly and interested in learning more about lifting and coaching? Jesse shares his story of lifting, coaching, studying in the Barbell Academy, and ultimately deciding to not pursue coaching professionally and how the Barbell Academy helped him realize this. CJ Gotcher talks to Jesse Mecham, Founder of YNAB and Barbell Academy student, …
 
The Barbell Academy provides an online learning environment for passionate lifters, novice coaches, and professional coaches. Whether you're simply interested in the "why"s behind strength training, considering coaching, starting to coach, or would like to deep dive & continue your coaching education, the Barbell Academy offers something for you. F…
 
Join the Reynolds family to see how they finished the Take Charge 10 challenge, how they feel about it, and what changes they plan to keep. Day 8 you don't drink caffeine 6 hours before bed. This, again, helps reduce caloric beverages in the afternoon & dinner, but it also helps improve your sleep. Good sleep helps bolster healthy living. One way t…
 
Take Charge 10 continues, with booze, veggies, and fiber. On day 5, you eliminate alcohol. For some people, this will be the easiest step of them all. For others, this may cause some anxiety and may be difficult, especially as this falls on Friday if you begin on a Monday. The first day didn't give Matt or the Reynolds family too much trouble. On d…
 
The Reynolds family shares their experience--struggles, victories, stumbles--through the first 4 days of the Take Charge 10 nutrition challenge. Day 1 is drinking more water, and they crushed day 1! They also found that the increase in water intake naturally reduced calories, as they reduced caloric beverages. It also seemed to reduce hunger, which…
 
Matt & Niki talk to Niki and Gillian about the Take Charge 10 nutrition challenge, which begins as a community on March 22 but you can complete anytime you want after March 22. Take Charge 10 is a 10 day challenge, and each day adds another habit. Each day, therefore, builds on the other, so on day 10 you should be trying your hardest to follow all…
 
Setting goals, meeting & surpassing goals, assessing progress: these are clearly important to all organizations and people. But, let's be honest, some of these terms-OKRs, KPIs, etc.--are a bit corporatey. There's a bit of a jargony, gobbly gook element that turns people off to what is essentially goal-setting, breaking up the goal to specific acti…
 
How do we set goals? How do we break those goals up to SPECIFIC, MEASURABLE, TIMEBOUND, smaller actions? How do we assess whether we've met our goals and, if we fail to meet them, if we moved in the right direction and made progress? Enter the OKR. Objectives & Key Results (OKR) is a process for setting goals & breaking those goals up. An objective…
 
Actor Ethan Suplee joins Matt & Niki to discuss his journey from morbid obesity to sustainable health--with struggles & stumbles in between. Some of Ethan has acted in movies such as American History X, Remember the Titans, and the Wolf of Wall Street. He also played as Randy in My Name is Earl. Ethan can remember being put on a diet at the age of …
 
What does the lifetime fitness arc of service member look like? How can the military shifts its physical readiness training to better prepare for the demands of combat? Matt explores these topics with Colin Slade. The first hurdle any service member must overcome is the basic requirements to enter: which include bodyweight & bodyfat, medical, and s…
 
Matt talks to Marine Colonel Scott Conway about the physical demands of the United States Marine Corps and ground forces in general--those service members whose fight on land. The Marine Corps have a philosophy--and way of training Marines--that involves the idea that every Marine is a Rifleman. Every service has a similar concept--when things go w…
 
We’re on a boat! Niki Sims talks to CJ Gotcher and Andrew Jackson--Barbell Logic staff coaches, full-time employees, and Navy Veterans--about their experience with the Navy and the physical demands of the Navy, including how you squeeze through tight spaces. The Navy--and any organization that involves service on the water or out at sea, such as th…
 
What kind of training are we talking about? ARMY TRAINING, SIR! Niki talks to Nikki Burman, Barbell Logic’s Director of Client Experience, and Jerett Burman, Military Police Major in the United States Army National Guard, about the physical demands of the Army and the challenges of staying fit--at home and while deployed throughout the world. Jobs …
 
Niki talks to Colin Slade, Air Force Captain, about physical requirements, physical training, and physical fitness tests for the Air Force, Space Force, air crews, and pilots. The demands for Airmen and Guardians differ greatly between jobs and from day-to-day. While people tend to think of pilots when they think about the Air Force, pilots represe…
 
Matt talks to Colonel Scott Conway--this time about leadership and resilience, and how strength training--and physical training in general--can make people better leaders, managers, and parents and help them better face difficult situations and events. Scott discusses his early experience through the Marine Corps’ schools to screen and develop offi…
 
Matt and Niki talk to Colonel Scott Conway, career Marine Officer, who shares his experiences of service, leadership, and combat. Scott wanted to serve since he was a kid, and ultimately decided to become a Marine and attend the Naval Academy. The Naval Academy emphasizes leadership, academics, athletics, and time management. It throws many big fis…
 
Matt & Niki and your lifting and life questions. Topics include changing hands for mix grip deadlifts, recommended kitchen equipment for meal prep, lumbar flexion during heavy deadlifts, most important gym equipment to begin, and testicle pain after lifting. To get 50% off your first month of SteadyMD, go to steadymd.com/bloc by February 28th. Stea…
 
0:00 USSF Meet Prep Update & Intro 7:12 RPE 11 Andrew 13:56 Causes & Anatomy 28:06 Cues to Correct 34:14 Supplemental Lifts 37:56 Touchpoint 40:42 Set Up & Conclusion Elbow flare is a common bench press error where the elbows flare out on the ascent. This error, much like a good morning squat, produces movement in the joints without moving the bar …
 
Dr. David Puder and Brooke Haubenstricker return to discuss training with depression. How do we help those--or help ourselves--exercise and train and reap the benefits of exercise and training if they--or we--struggle to find the motivation to not just exercise but to get out of bed? Check out Dr. David Puder’s podcast here: https://www.psychiatryp…
 
Peaking for an online meet provides more choices and thus greater room for strategy (and mistakes) for how lifters peak and complete their attempts. Niki Sims and Andrew Jackson explore how to peak for an online meet (or simply complete PR attempts). United States Strengthlifting is putting on an online event. Whereas in an in-person meet, all lift…
 
COVID has disrupted our lives and led to isolation and fear for many people. There are the twin fears of getting sick and losing loved ones, and then the fear of losing one’s job and other economic consequences. In difficult times, it often helps to read or observe the writings and experiences of those who have experienced harder times than you. Dr…
 
What is grit? How do we increase grit and why do we need it? Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Just as we can increase our strength through barbell training, we can increase our mental toughness and grit through undergoing the challenges involved in barbell training. The grit we develop through this proces…
 
Matt, Scott, and Dr. Puder continue their discussion of red flags and green lights: things to avoid and things to look for in partners to build healthy relationships. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Here is the red flags list: https://static1.squarespace.com/static/5a0b24e0bff200118a898f2d/t/5d957e4af14c…
 
Whereas Dr. Puder first addressed friendships, he now digs into romantic relationships, how to find and create healthy, enlivening relationships, and what to avoid when looking for a partner. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Here is his red flag list: https://static1.squarespace.com/static/5a0b24e0bff2001…
 
What is depression? How do we recognize depression in ourselves and others? How can we help those with depression? How do we identify and help those who may have depression as strength coaches? Brooke Haubenstricker--BLOC Staff Coach & PBC--discuss this with Dr. David Puder. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.co…
 
What is connection and how do we improve connection. Explore this topic with Scott, Matt, and Dr. Puder. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Here are the components of connection--by improving these, we can improve our connections: empathy psychological safety: ability to be honest alliance (therapeutic or e…
 
Matt, Scott, and Dr. Puder discuss low testosterone, testosterone replacement therapy, and building friendships. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Many men develop low levels of testosterone as they age. They often feel reduced sexual desire and activity, decreased energy and motivation, and decreased conf…
 
Gillian and Sarah Shanahan, Barbell Logic’s Registered Dietician, join Niki to discuss how to build healthy relationships and mindsets around food, training, ourselves, and others to ultimately overcome negativity. Check out Dr. David Puder’s podcast here: https://www.psychiatrypodcast.com/ Too often people succumb to black and white thinking and n…
 
Matt, Niki, & Andrew answer your strength training (and random) questions. 1:23 On the squat at powerlifting meets: Why do they have several people spotting lifters at a meet as opposed to having a lifter squat in a power rack with safety arms? 4:22 Questions on distal bicep tendon reattachment surgery & spiders: What training recommendations would…
 
Many people who come to barbell training have exercised before but haven't necessarily trained. How do you make the switch from exercise to training. Matt, Niki, and Andrew help you make the jump to training. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount cod…
 
Bringing it all together, how do we stay grounded with body image; gaining & losing weight; fueling training; staying excited for months, years, and decades of training. Niki & Gillian share their thoughts. We need to develop and maintain realistic expectations and remain grateful for what we have and can do. We need to define success for ourselves…
 
The gym, powerlifting meets, locker rooms: these all have specific sensory mosaics specific to themselves. Niki & Gillian talk about all the many senses you experience in the different strength settings--the sights, scents, tastes, noises, and textures). They then delve into how these can affect your performance and how we often get comfortable wit…
 
Failure arrives unexpectedly on the longer road to greatness and self-improvement. Any meaningful pursuit will come with low points and mistakes. Niki & Gillian discuss approaching and dealing with failure, injuries, low points, and mistakes. We need to enjoy our pursuits--even if we don’t enjoy every minute of them. If PRs are the only thing keepi…
 
How do we define success? How do we evaluate if we’ve succeeded, regardless of our level of experience or talent--novice or advanced, amateur or elite? Niki and Gillian explore this important question and related topics. Gillian discusses how she felt more pride when she lost certain events but less pride when she won but knew she left something on…
 
Matt interviews Jordan Gross, a BLOC client and veteran All-American NFL Lineman. They discuss Jordan's experience with football, transitioning out of the NFL, training for strength and health, farming, and the benefits of voluntary hardship. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutriti…
 
Matt, Niki, and Andrew discuss lessons learned from 2020: as a company, as employees at that company, and as individuals. 2020 presented some unexpected challenges, but Barbell Logic remained committed to providing value for its clients and its coaches. We think that we've learned a lot--as a company, as coaches, as individuals--and we're a better …
 
Matt takes a look back at 2020 and gives a sneak peek into new happenings with Barbell Logic for the new year in this short but sweet Christmas special. Things to look forward to from Barbell Logic include more lifting camps and seminars in the New Year, new books, and a brand new Barbell Academy Principles Course. We wish you a Merry Christmas and…
 
Thanks to the crew at the Music and Ideas Podcast for helping us continue a Holiday tradition. Scott Hambrick is back with co-hosts Karl Schudt and Trent Jones for another holiday jazz music special. This year the guys discuss the music from A Charlie Brown Christmas by American jazz pianist Vince Guaraldi. Sharing their musical insights and a heal…
 
Matt, Niki, and Andrew answer your burning holiday questions submitted through Instagram. This podcast address both fun and helpful topics related to Christmas and winter, to include favorite holiday traditions, lifting outside, adding protein or alcohol to egg nog, best stocking stuffers for lifters, and more. Enjoy the holiday spirit with Barbell…
 
The holiday season is coming up, and for many of us this is a time where we gain weight: whether we justify an unexpectedly large bulk or simply seem unable to avoid our weight inching up despite our best intentions. Learn some practical methods to achieving your goals and preventing or limiting holiday weight gain (or even enabling holiday weight …
 
You understand the basics and understand the importance of preparation: how does this look in real life? How does a potential meal, day, or week look? Gillian & Niki delve into how to approach nutrition plans practically. Looking at the week and the day helps. When you look at a week, think about when you go grocery shopping, which meals will be ea…
 
Reaching our goals through nutrition comes with common pitfalls. Help us arm you with tips to overcome these common obstacles. First and foremost, as with training, we apply a minimum effective dose framework, whether you want to primarily gain muscle or lose body fat. This means, we don’t cut calories to 1200 or double your calories. We first obse…
 
Nutrition is a complicated topic, which comes with more emotional baggage and controversy than training. We have to eat, whereas we don’t have to train or exercise. Difficulties abound, including trigger foods, grocery shopping, mindless eating, misunderstanding and underestimating calories, certain times of the year, alcohol, family, food preferen…
 
We are excited to introduce the Barbell Academy. It reflects years of refining our material and coaching methodology. It's designed for not only those who seek a career as a professional barbell coach but for those passionate to learn more and grow as a lifter and person. The Barbell Academy will be self-paced, allowing for you to complete the cour…
 
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