Learn the similarities between building wealth and muscle and how we can learn principles from both to improve both.  Similarities Between Building Wealth and Muscle  Andrew and Niki have been reading , a book that, as its title suggests, delves into how we approach money based on the inner workings of our mind. They really realized, reading this book, how similar building muscle and building wealth are. So many principles of success (or paths to failure) overlap. Some of the ideas that overlap include:  Less ego, more wealth Humility when things are going well; compassion when going poorly Importance of planning and knowing personal preferences Avoid the extremes Don't worry about "optimum"  There is a lot more there, including maybe the obvious but important idea that there is no get rich or get jacked quick scheme. You have to build behaviors consistently over time to achieve strength or a muscular physique or wealth. Also, shout out to , which is a company we appreciate that can help you on your path to your financial goals. Look more into the similarities between building wealth and muscle.   Check out the .  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

What Building Wealth and Muscle Have in Common - Beast Over Burden - #555

Conceptualize marketing and acquiring clients as the flywheel not the funnel. This analogy has some benefits over the more traditional funnel concept. Get updates on Matt's forthcoming book .  The Flywheel Not the Funnel for Marketing Success   Matt discusses two different analogies when it comes to marketing and acquiring clients. The traditional paradigm is the funnel. This idea is not wrong, but fails to emphasize certain aspects of successful marketing. Generally, you create a funnel to capture as many leads as you can, they build trust over time with you and eventually become clients. The flywheel emphasizes certain aspects that this fails to capture. It takes awhile to get a flywheel going. Once it is going, however, it is much easier to maintain the movement. This highlights the need to continue to feed the flywheel. It points to the benefits of consistency and content over time. The Flywheel Not the Funnel: Consistency &amp; Content are King Consistently create high value content and put it out. 90-95% of it should simply bring value to your clients. Your CTAs should generally be ways to provide more value to your clients. Some examples are below:  subscribe to our weekly newsletter subscribe or follow a social media account get a free eBook by providing an email  This not only solidifies the growing trust but helps these leads receive more content from you if they have decided they want to receive more content from you automatically. You put content out through output media (your own website or newsletter), rent media (on other platforms such as social media sites), and earned media (appearances on others' channels). As you become more successful, and as the flywheel builds momentum, a couple things happen. First, your clients become promoters, helping bringing you more clients. Second, you should be invited to do more earned media, such as Matt's recent appearance on . Apply the flywheel not the funnel to your marketing concept by starting with people you have already provided value for and built trust with and expand from there.  This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going . Check out&nbsp;&nbsp;- the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the&nbsp;  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

The Flywheel not the Funnel - Coaching Success - #556

It's time to conquer your limiting beliefs to finally achieve that goal you've had for years or decades.  Conquer Your Limiting Beliefs: What is Possible  One of the biggest limiting beliefs is failing to understand what is possible, especially over a longer period of time. People tend to overestimate how much change they can make in a short period of time but underestimate how much they can change over months and years. The short change bias is why so many diets fail and why many media outlets develop the "8 weeks to abs" and similar things. Seeing "normal" people perform things you think is impossible, though, is powerful. Watching people who don't look like Ronnie Coleman or Ed Coan deadlift 500 or bench press 315 makes a big impact. How did they achieve these goals? Through consistent training over years. Conquer Your Limiting Beliefs: Feeling Stuck  We love what Barbell Logic offers because Barbell Logic coaches help clients get unstuck. Barbell Logic clients tend to fall into this general boat: ready to change, ready to work to change, ready to pay some money to change, but unsure of what to do. Getting unstuck is possible. Achieving a physique or strength level you thought impossible is likely possible. It won't happen in eight weeks. It might happen in eight years. See what happens with consistent training over months and years. Experience strength with Barbell Logic. Conquer your limiting beliefs and crush your goals.    Check out the .  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

Conquer Your Limiting Beliefs - Beast Over Burden - #557

The transition to TurnKey Coach means better efficiency for more time, so you can get more clients or spend more time doing other things besides coaching. Learn about this very recent experience from .   Transition to TurnKey Coach: In-Person to Online   Anthony Diehl is a highly successful coach, who provides both strength &amp; conditioning coaching as well as nutrition coaching for clients. As with most coaches, he began fully in-person and began to experiment with online coaching. Online coaching, however, comes with many frustrations and inefficiencies if done poorly. 2020 and the Covid lockdowns, however, forced him to take all his coaching online. He developed systems and improved his efficiencies, but still realized a limit of about 90 clients that he could not go beyond.  Transition to TurnKey Coach: Software Transition   Anthony recently transitioned to TKC. Despite the big change, and the fear and resistance change brings, he hammered out his programming and accomplished the transfer in two days. Initially, for both him and his clients, it was a little weird to relearn the process, but the App itself is extremely intuitive and very quickly he was saving two hours of work a day. Two hours of work a day, gone!  Transition to TurnKey Coach: More Time, More Clients, More Money   What could you do with two more hours a day? Well, now Anthony plans to take on more clients, which means more money. As Matt and Anthony discuss, he could also consider taking on more clients under his name and hire some coaches. Of course, if he were fine with his current income, he could have pursued a different side hustle or spent more time with him family. The point is, TKC frees you up to do more that is important to you. This could be acquiring more clients, working on your business, working on a different business, working on your hobbies, or doing something else that is important to you. Learn about the transition to TurnKey Coach from someone who went through it recently.  This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going&nbsp;. Check out&nbsp;&nbsp;- the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the&nbsp;  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

Transition to TurnKey Coach with Anthony Diehl - Coaching Success - #558

Gauging nutrition progress can be hard, as weight &amp; waist may fluctuate or not change quickly (or as quickly as we'd like). Learn how to better gauge progress on nutrition. Niki and Andrew discuss how you can better gauge nutrition progress and advance in the realm of nutrition. Gauging Nutrition Progress: Subjective Feelings  Tracking nutrition progress can be frustrating. The amount of work that goes into changing behaviors, even in a relatively short few day period, with no or little measurable change to metrics such as weight or waist, can cause people to quit. What can become important, not just in these first few days but in general to become someone who builds some mastery in the realm of self-control and nutrition, is observing the feelings associated with feeling bad and feeling good. How do you feel during training? Do you feel depleted, bloated, or energetic? Are you full, satisfied, or hungry? What do these actually feel like (e.g. how do you feel after eating an appropriately portioned healthy meal versus overeating versus undereating). Observing these sensations and associating them with behaviors that connect to certain outcomes can help you see that you are on the right track or need to make adjustments. Some of these feelings are longer-term feelings (e.g. tight pants, the seat belt test) others you can experience soon after a meal or after a day or a couple days of behavior changes. Really, what you are learning to do is trust in the process by knowing the sensations that come from behaviors that will lead you toward your goals. Gauging Nutrition Progress: Objective, Quantifiable Behaviors  Beyond this growing self-awareness, tracking behaviors that will lead you to your goals can be helpful. For example, tracking glasses of water, servings or grams of protein, servings or grams of fiber can help you track habits that will lead you toward your goal and, importantly, that you can control. This helps provide a quantifiable metric that comes before the weight, waist, and appearance progress and is much easier to observe than the subjective feelings. Gauging nutrition progress can be hard. Learn how to observe your subjective feelings associated with moving toward or away from your goals and create quantifiable metrics with healthy behaviors so you can better track your progress.    Check out the .  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

Gauging Nutrition Progress - Beast Over Burden - #559

Learn how to write a book: tips and tricks, developing ideas, motivation, pitfalls, and more. Matt talks to .  How to Write a Book: Tips &amp; Tricks for the Process   Matt has been writing a book for Forbes with Nick as the editor. This process has worked especially well, as it has allowed Matt to do what he does best: verbally process ideas and tell stories. Nick has been able to use his strength, of writing and editing to ensure not just correctness of grammar, syntax, and language but clarity of thought. As a lawyer, he is good at identifying issues, organizing thoughts, and finding gaps in thoughts. Matt and Nick worked on an ugly but extremely functional outline. It is not pretty, but it has enough detail to actually help describe what will be written. Matt then records what he wants a chapter to be verbally. He might also share some old podcasts that also describe the issue. Nick was able to get the transcript from the audio using . AI has made transcriptions inexpensive, quick, and easy.  How to Write a Book: Developing an Idea   Not everyone should write a book, but likely some people who should never do. Matt had burning ideas that he had been developing for years and decades, and the opportunity arose and he seized it. Before this, remember, he had been writing articles, recording podcasts, and discussing things on YouTube for years if not decades. Start getting your idea out there. Talk about it, write about it, share it with people. Get feedback. Don't expect to go from idea to book. Some ideas should just be a podcast or article. Some ideas are books. Similar to how Matt would recommend starting a business, don't go from nothing to book, but start organically developing the idea. You may eventually publish or self-publish a book. Nick recommends this needing to be important to you and your values divorced from its success. You have to want to get this idea out there and see the benefit in developing the idea. Learn more about how to write a book.   This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going . Check out&nbsp;&nbsp;- the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the&nbsp;  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

How to Write a Book - Coaching Success - #560

We have questions for Niki Sims (and she has answers)! Learn more about Niki, her thoughts on training and life, and her goals.  Questions for Niki Sims: Training, Success, &amp; Motivation  Andrew asks Niki an assortment of questions. What is a particularly memorable success story from one of your clients? A story that stands out (and there are more, but this one jump into her head) is a daughter of a client who started to lift. Her family lifts, and so she started to lift. Niki could tell something was off, but her client was not talkative. Finally, the client told Niki her back was hurting. Niki change the training and let her know training should not hurt or be something you don't look forward to. Now, she loves training, she is into it, and you can see the different in her videos. How do you stay motivated to train consistently and what advice do you give to those struggling with motivation to train?&nbsp; For Niki, this has become the favorite part of her day. She has tailored the time and space to what she wants. She has removed things she does not want. If a lift is painful, she takes it out. She has her own home gym she loves. This time is a time without work (except work against gravity). You should make this as fun and enjoyable and comfortable as you can - this includes the exercises you are doing but also the space, music, and more. Questions for Niki Sims: Goals, Mentors, &amp; the Future Niki and Andrew continue. What are your personal fitness goals and how are you working toward them?&nbsp; Niki is working on her chin-ups, both 1RM and AMRAP. Besides this, she wants to consistently train four days a week with fun training sessions to get more meat on her body. Additionally, she learning how to eat to support this. Who are some of your mentors in the fitness industry?&nbsp; Matt Reynolds has helped, but especially when it comes to learning about the business side of the industry. Niki las learned much from Andrew Jackson on how to organize work to be more effective and efficient. Gillian Ward, Niki's coach, has been a huge mentor, from whom Niki has learned a ton. Lastly, Niki loved to see how Dan Campbell of the Detroit Lions infused passion into the everyday work of the team. Where do you see the industry heading in the next 5-10 years? Gyms will get better and better, especially in terms of equipment. AI programming will mean less manual input but more data. You will be able to go into a gym with your program and not have to enter anything manually. You will know exactly what is available in the gym in your App. These are questions for Niki Sims.   Check out the&nbsp;.  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

Questions for Niki - Beast Over Burden - #561

Matt shares extreme gratitude for his team, family, church, and more and invites you to do the same for you life.  Extreme Gratitude   Matt goes through and thanks many of the people that have helped bring him and Barbell Logic to the point it is today. Having just submitted the book to Forbes, about to go on vacation, and halfway through the year, Matt takes time to thank the people who matter to him. He recommends doing this if you have not. We want to appreciate the pursuit, not the outcome, and taking time to be thankful is a great way to enjoy the pursuit. Opportunities have arisen that, whether you call it luck, fortune, fate, or grace, you did not deserve in any real way. You found friends and colleagues, co-workers and jobs that you did not expect but mattered. Take time to be grateful. Have extreme gratitude.  This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going . Check out&nbsp;&nbsp;- the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the&nbsp;  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

Extreme Gratitude - Coaching Success - #562

We investigate accessory lifts: what's the point? Why do auxiliary lifts and how should you think about incorporating them into your training?  Accessory Lifts: What's the Point?  It's that time of year, where people begin to go on vacation and either take breaks from lifting or ask to do hotel workouts (which they often do not do). What may cause, in part, the low compliance with hotel training is not understanding the point of the accessory lifts that, because of the limited equipment and weight, have to be used for these workouts. So, what purpose do these lifts serve? The provide additional volume for muscle groups that cannot be adequately stressed by solely using the main lifts. We love the main lifts, they are fantastic tools and over time they should go up. As you advance, though, you will almost certainly need to incorporate more of these auxiliary lifts that train muscle groups like the deltoids, triceps, biceps, hamstrings, calves, and more. Adding Accessory Lifts to Your Training  As always, you first need to know the why? We explained the general why, but the personal why - why do you as a lifter need them now? You have to consider your time, equipment, preference, goals, and desired muscle groups to target. The benefits of home gyms are huge, but this is one area where home gyms tend to be more limited. You may have to get creative or invest in things such as adjustable dumbbells or pulley attachments. These need to be performed strictly and for difficult sets. In fact, these can be more productively trained at higher RPEs than deadlifts and squats because they provide less systemic fatigue to the body. You want to bar speed to slow down for the last rep or two and for them to be challenging. Program them for reps below 20, typically, because you do not want to stop because "you're tired." Consider adding accessory lifts to your program if you want more training stress and hypertrophy.    Check out the .  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

Accessory Lifts: What's the Point? - Beast Over Burden - #563

When important becomes urgent, clear your plate, and address the important (because, by definition, it's important).  When Important Becomes Urgent: Faith, Family, Fitness   Those things that are important but not urgent, such as family, health, and religion, can become urgent when unattended to (or minimally attended to) long enough. You find yourself bickering with your spouse or family more than normal, clothes unable to fit and feeling physically and mentally worse, and falling short of the standard your faith holds you to. Now, your family, your fitness, and your faith are urgent (and, of course, still important). It is time to clear your schedule, pull the weeds, and take care of what is most important. Life is signaling to you that you need to spend more time and effort on these things. This might be scheduling a vacation. It could be a spiritual retreat. Maybe you clear off a time to train every day and start every single day (today) training.  This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going . Check out&nbsp;&nbsp;- the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the&nbsp;  Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now:&nbsp; Connect with the hosts      Connect with the show     Or email&nbsp;

When Important Becomes Urgent - Coaching Success - #564

We all know that some level of fitness, or aerobic conditioning, is necessary for life. Whether it's for sport, physical activities (like hiking, biking, or throwing the frisbee), or simply to minimize the risk of cardiac and metabolic disease, conditioning must play a role in our training program. &nbsp; Of course, as discussed in previous episodes barbell training satisfies the criteria for "conditioning," being a form of short, intense exercise similar to the high intensity interval training (HIIT) employed in circuit training, Crossfit, and the like. But why? Robert Santana and fellow Registered Dietician and PhD Christy Alexon join us today to explain. &nbsp; The body utilizes ATP, adenosine triphosphate, to do stuff like stand up, walk around, climb a tree, pick up a box, etc. ATP is readily available in our muscle cells but in small amounts -- enough for 10-15 seconds of strenuous activity, but no more. Obviously many physical tasks involve strenuous activity lasting much longer than 15 seconds, so why don't we keel over once the initial ATP is used up? The answer lies in bioenergetics, that is,&nbsp;the network of energy systems the body uses to deliver ATP to the muscle cells. &nbsp; There are three major types of energy systems:  "Anaerobic" or phosphocreatine -- ATP stored directly in the muscle cells; high energy output, very short duration Anaerobic glycolysis -- the breakdown of glycogen (a blob of glucose molecules, or carbohydrate, stored in the muscles and liver) into ATP; medium energy output, medium duration Aerobic (oxidative) glycolysis -- the use of oxygen as fuel to breakdown carbohydrate and fat into ATP; low energy output, long duration  These systems do not work independently, but rather concurrently; as you lift a heavy set of five, the phosphagen system dominates, but glucose is being broken down and the aerobic glycolytic cycle is upregulated in anticipation of more activity. Therefore, weight training provides a conditioning effect because it trains the aerobic energy systems, albeit indirectly. After all, that is what conditioning is: the capacity for sustained aerobic activity, typically measured by VO2 max in the lab. &nbsp; Many novices wonder whether they should be doing "conditioning work" in addition to the main barbell lifts. The answer, for a novice, is no (though exceptions may apply to morbidly obese trainees who require additional calorie burn for emergency weight loss). The barbell training alone constitutes enough conditioning work to satisfy general health needs, and any additional work would simply interfere with recovery... and as Barbell Logic has made the case repeatedly, getting stronger will make a bigger impact on performance and health than any other fitness attribute at this point. For intermediates and beyond, the answer varies. For general health, i.e. minimizing the risk of heart disease and metabolic disorders like diabetes, strength training combined with regular physical activity (walking, hiking, biking) is sufficient. Sports with an endurance component will require more conditioning, which may interfere with the acquisition of strength. It's rare to see a marathoner with a big squat. &nbsp; Christy has a PhD in Nutrition and Wellness and currently works as both a Registered Dietician for Rennaisance Periodization and as a&nbsp;Clinical Associate Professor of Nutrition at the Arizona State College of Health Solutions where she teaches macronutrient metabolism. &nbsp; Discounts  UNTIL JAN 15th, 2019 ONLY - Get your first month of SSOC online coaching for just $49! Or get online coaching AND nutrition for only $79 for the first month. No discount code required. Use the discount code LOGIC&nbsp;to save 10% off any order of Iron Joe.&nbsp; Save 5% off any order&nbsp;at Dominion Belts with the discount code fahveoff.  &nbsp; Connect With Matt  Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott ...

#140 - The Science of Conditioning: Energy Systems Explained with Santana and Christy Alexon, PhD

Barbell Logic

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