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Published by Jeremiah Bair
Living Lean is a show created to educate you on applicable, science-based strategies to build a lean, strong body, and increase your confidence. Jeremiah Bair is a coach based out of Scottsdale, AZ committed to pushing others to constantly grow towards the best version of themselves.DISCLAIMER:*This Podcast is for entertainment and general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only.Always consult your physician before beginning any exercise or nutrition program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Living Lean LLC, or used by Living Lean LLC with permission, and are protected under U.S. and international copyright and trademark laws.By accessing this Podcast, the listener acknowledges that Living Lean LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast and the listener understands that like any topic or genre information may change over time and it is the listener’s responsibility to stay abreast of these changes as research and industry practices evolve.
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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
Struggling to lose fat despite following your plan? This episode dives into the nuances of adherence, revealing how small deviations can sabotage progress and how to truly execute for optimal results. Timestamps: 0:00 – Intro 1:44 – Real client case study 4:21 – Why adherence is so often overestimated 5:25 – What inconsistent macros reveal 7:41 – Client breakthrough: one week on a meal plan 9:52 – What 100% adherence actually means 11:30 – Mistake #1: Calories hit, macros missed 12:47 – When too much protein isn't actually good 14:29 – Mistake #2: Estimated restaurant meals 17:53 – Mistake #3: Untracked bites, licks & tastes 19:02 – Mistake #4: Liquid calories 21:45 – Mistake #5: Condiments and sauces 23:29 – Mistake #6: Missed or low-intensity cardio 25:11 – Mistake #7: Swapping food macros for alcohol 26:12 – How these mistakes compound 28:41 – What "80–90% adherence" actually looks like 30:48 – The four levels of adherence 38:04 – The 7-point weekly self-audit 40:49 – How locked in do you really need to be? 43:54 – Fat loss purgatory 46:36 – Why fat loss is a phase, not a lifestyle 48:13 – Closing thoughts Links Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast 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/ To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE
Summary In this episode, we explore the key habits and mindsets of clients who successfully build muscle. Chapters 00:00 Personal Updates and Progress Tracking 12:54 Key Habits of Successful Muscle Builders 17:02 Applying Feedback for Continuous Improvement 20:34 Mindset and Growth in Training 25:15 Mastering Muscle Building: The Journey of Progress 27:37 Consistency is Key: The Importance of Training Frequency 30:00 Training Intensity: Embracing Discomfort for Growth 34:18 Overcoming Movement Limitations: The Importance of Execution 42:53 Nutrition and Hydration: Fueling for Success 46:56 Mindset Shifts: Embracing Weight Gain for Muscle Growth 51:39 Addressing Health Issues: The Role of Hormones in Progress 56:30 Delayed Gratification: The Long Game in Muscle Building 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 muscle building, training consistency, workout videos, training intensity, long-term progress, fitness mindset 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 Personal Updates and Show Reflections 07:02 Insights on Posing and Competition Dynamics 08:48 Nutrition Adjustments and Lab Recommendations 11:42 Understanding Photo Shoot Prep and Weight Gain 14:45 CNS Priming and Athletic Training Insights 17:45 Choosing Competition Suit Colors 20:51 Net Carbs and Dietary Considerations 23:57 Cortisol's Impact on Fat Loss 27:01 Post-Workout Recovery Strategies 29:45 Addressing Lagging Body Parts in Training 32:43 Learning from Coaching Experiences 35:49 Coaching Strategies for Weight Loss and Muscle Gain 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 bodybuilding, lab testing, training, physique, competition prep, nutrition, recovery, coaching To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE
Why can some people lose & maintain on so much higher calories than others? Over time will you be able to increase your maintenance intake so that it matches or is even higher than theirs? You have questions, today’s episode has answers. Chapters 00:00 Understanding Caloric Disparities 02:53 The Role of Body Size and Muscle Mass 06:01 Non-Exercise Activity and Its Impact 08:46 Health Considerations in Caloric Needs 12:09 The Importance of Accurate Tracking 14:45 Social Media and Its Influence on Perception 17:52 Strategies for Improving Caloric Intake 20:58 Conclusion and 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/ Keywords calorie needs, maintenance calories, body size, muscle mass, metabolism, fat loss, health, tracking accuracy, social media influence 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 with the whole team. Chapters 00:00 Personal Updates and Competitions 04:00 Training Progress and Body Composition 05:30 Training Strategies for Muscle Maintenance 09:02 The Importance of Mobility Work 10:53 Understanding D-load Periods 15:02 Using Berberine and Recovery Strategies 19:58 Balancing Fatigue and Training Intensity 25:04 Troubleshooting Weight Loss Resistance 28:14 Coaching Movements and Client Engagement 33:02 Understanding and Managing Cravings 35:57 Nutritional Strategies for Building and Cutting 38:51 Onboarding New Clients: Time and Effort 42:13 The Importance of Gym Environment 45:57 Metabolic Adaptation Post-Fat Loss 51:04 Fueling for Performance in Sports 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, nutrition, deload, mobility, cravings, muscle maintenance, fat loss, coaching, workout tips To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE
This episode explores the nuances of building a bikini physique, focusing on nutrition phases, training strategies, and mindset for long-term success without necessarily competing. Andrea, Natalie, and Jeremiah share insights on effective building phases, common mistakes, and how lifestyle clients can achieve their fitness goals sustainably. Chapters 00:00 Building the Bikini Physique: Overview 02:55 Nutrition Phases for Bikini Competitors 05:57 The Importance of Building Phases 09:02 Mindset Challenges in Building Phases 11:56 Adapting Approaches for Lifestyle Clients 14:48 Lessons from Bodybuilding for Lifestyle Development 18:00 Avoiding Common Mistakes in Pursuit of the Bikini Physique 21:05 Determining Next Steps: Diet or Build? 23:57 Final Thoughts and Coaching 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 bikini physique, muscle building, fat loss, training, nutrition, bodybuilding, lifestyle fitness, competition prep, muscle growth, physique development To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE
Jeremiah builds a comprehensive framework for selecting foods that make fat loss easier: — Specific food sources — Meal structuring — Practical tips to make fat loss easier and more sustainable. CHAPTERS 00:00 Introduction to Fat Loss Framework 02:53 Understanding Food Selection for Fat Loss 05:47 Building a Meal Plan: Key Components 09:00 Essential Food Sources for Fat Loss 11:50 Maximizing Satiety with Food Choices 15:08 Practical Meal Examples and Framework 17:59 Conclusion and Key Takeaways LINKS Apply for Coaching: https://ecs-coaching.super.site/ 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 fat loss, meal planning, nutrition, satiety, food choices, diet tips, micronutrients, training support To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE
How to build a physique like a bikini competitor. We dig into: — Achieving the on proper muscle balance/symmetry — Training strategies — Nutrition approach — Common misconceptions — Much more CHAPTERS 00:00 Introduction to Bikini Physique Goals 01:09 Defining the Bikini Physique 03:12 Key Visual Traits of Bikini Competitors 05:42 Common Misunderstandings About Building Muscle 10:19 The Importance of Muscle Building Phases 12:58 The Role of Posing in Achieving the Look 14:18 Sustainable Physique and Individual Differences 17:28 Building Muscle: Glute Training Mistakes 20:27 Effective Glute Training Techniques 23:22 Deltoid Development: Common Errors 26:13 Importance of Lat Training for Bikini Physique 29:16 Quad Training: Balancing Development and Aesthetics 32:23 Mobility Work: Enhancing Performance and Injury Prevention 35:21 Training Structure: Beginner vs. Advanced Clients LINKS Apply for Coaching: https://ecs-coaching.super.site/ 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 bikini physique, muscle building, training tips, glute development, physique misconceptions To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE
A comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development while preventing back pain. CHAPTERS 00:00 Introduction to Romanian Deadlifts 02:56 Understanding the RDL Movement 06:05 Common Mistakes in RDL Setup 09:08 Bracing and Positioning for RDLs 11:56 Execution and Control in RDLs 14:51 Eccentric Movement and Range of Motion 18:10 Sensation and Muscle Engagement in RDLs 29:57 Understanding Center of Mass in Lifting 31:21 Breaking at the Knees vs. Hips 33:49 Cues for Quality RDL Execution 35:19 Exploring RDL Variations 38:50 Pros and Cons of Trap Bar RDLs 40:45 B-Stance and Single Leg RDLs 47:11 Movement Preparation for RDLs 51:19 Sequencing RDLs in Training Sessions LINKS Apply for Coaching: https://ecs-coaching.super.site/ 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 Romanian Deadlifts, RDL, posterior chain, glutes, hamstrings, strength training, movement correction, coaching tips To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE
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Observed September 20, 2026.
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