You know that our mission at GMB is teaching you physical confidence through mindful practice.

Time marches on, we can’t change that. The future creeps up on all of us.

And it might leave you wondering “can I keep the strength I’ve gained?” “Is it possible to not loose those skills I busted my ass to learn?”

On this episode of the GMB Show we’re happy to welcome back our good friend and favorite guest co-host Al Kavadlo. Al joins Ryan to talk about how to develop the mindful practice part of the equation and how to use that mindfulness to truly become future-proof.

Priorities, abilities, and desires will change over time, but what can remain constant is the confidence you’ve built through all that deliberate regular practice.

The GMB Show

#103 How to Future Proof Your Training with Guest Host Al Kavadlo

On this episode of the GMB Show, Andy and Ryan are tackling a list of questions submitted by you to the GMB Facebook page. We always answer every question on the page itself, but some recent questions need a bit more explanation than what we can provide in a comment, so we’re going to go through and add a bit more detail.

While we will only be able to answer a handful this time around, we know that more questions will come up. If you have one, feel free to email us or to post it on our Facebook page.

Who knows, maybe we’ll answer your burning question in an upcoming episode.

Here are the questions that we answer on this episode:

1:10 - What exactly is Jarlo doing in Flexibility as a Path to Better Movement video?
5:00 - How do we choose the people to interview for the show?
6:25 - Will liquid magnesium damage wood rings? Also, what other things will prevent slipping and sticking?
9:00 - How can someone know when to add time or use a more complex variation of our Elements program?
11:30 - What can someone do who is having trouble with strength or other deficits who is also using the P1 program?
14:10 - How can you find a trainer through the GMB website; also, how can you find a non-GMB trainer who can help you reach your goals?
16:45 - Where can you start if you’re a beginner to training?
20:10 - Which type of program would help someone be an awesome runner in an obstacle course?
22:20 - Where would a person who is really out of shape start?
Links and Resources:

GMB on Facebook
GMB on YouTube
Elements Program
Flexibility as a Path to Better Movement
Alpha Posse

Q&A: How to Start From Scratch, Overcoming Strength Deficits, and Much More - Episode 104

The world of fast fitness has undeniably invaded our culture. 30-day shredding programs, 90-minute abs, 6-week total body transformations.

Yes, you can conceivably transform your body in a dramatic way in as little as 6 weeks. But what happens to it after the next 6 weeks?

It’s natural to want to see the end result as fast as possible, but is the rigourous routine you undergo something you see yourself wanting to keep doing day in and day out for years to come?

True transformation is sustainable for your lifetime, and let’s be honest - fast fitness results rarely last.

For this episode of the GMB Show, Jarlo was so excited to interview a friend of his, JC Deen. JC is a fitness coach, writer, and self-proclaimed “former fat kid.” He focuses on physique transformation, and he’s the author of a soon-to-be released book, Stay Leaner, Longer.

Listen close as JC dives deep into the true psychology of physical transformation and exposes a lot of biases that many of us aren’t aware that we’re giving into. Biases that lead us to choose fast fitness over sustainable long term habits that can truly mean the difference between temporary change and a transformation that lasts a lifetime.

Probably the most compelling lesson comes from JC opening up about his personal struggles with weight growing up and how he finally reprogrammed his mind and body to shed the fat kid bias and become a lean fit health coach.

What you'll hear:

4:30 - How transformation is a lifestyle change, not a short-term fix.
7:30 - Why it might seem like everyone else is doing great with their transformations while you’re struggling: It might be the survivorship bias.
11:00 - Why taking the first step can be more important than getting the exact result you’re looking for.
14:20 - The importance of support, in whatever form that takes.
17:20 - JC’s story of how he went from being overweight to being fit.
24:20 - How self-sabotage can effect your transformation and motivation.
31:15 - Why tracking habits is a good thing and how it will help you in future weeks or months.
36:00 - How inertia makes people lose ground and backslide, as well as a tip for not getting stuck in that cycle.
42:30 - How what you believe and what you think about will eventually express itself in your actions and habits.
Links:

Jarlo’s guest post on squats
Former Fat Boy Syndrome
Download Stay Leaner, Longer sample
[hr]
JC Deen teaches us how to make transformation permanentJC Deen is a fitness coach and writer out of Nashville, Tennessee. He has a deep interest in helping his clients, not only with the physical side of fitness but the behavioral aspect as well.

He teaches people how to improve their lives by changing their habits. You can find more of his work at JCD Fitness, and by following JC on Twitter.

How To Achieve Transformation That Lasts A Lifetime - Episode 105

Finding your way in fitness can seem difficult.

It takes a concerted effort to test, experiment, and discover what works for you in order to accomplish your personal goals and ensure it fits in with your existing lifestyle.

On this episode of the GMB Show Ryan welcomes Krista Stryker, personal trainer and founder of 12 Minute Athlete, where she develops and shares fitness routines that combine bodyweight and skills training with HIIT (High Intensity Interval Training).

Ryan and Krista discuss her path of experimentation with different systems and how she went from being bogged down by conventional fitness to discovering a combination that works perfectly for accomplishing her goals and fitting in with her desired lifestyle.

You’ll hear Krista describe how she took what she liked from each system and what was working for her and adapted it to create the routines she uses now. Routines that combine the best of both bodyweight training and HIIT.
Krysta is also focused on nutrition, getting a better body, getting fast results, and exercising in a way that makes her feel good, rather than working out just for the sake of getting in her exercise for the day.

Some of the topics that you’ll hear in today’s episode include:

2:40: What made Krista create the 12 Minute Athlete

6:10: Information about HIIT (High Intensity Interval Training) and how can it help.

8:30: How to integrate skill acquisition with HIIT.

15:10: Tips on how to keep up with workouts while traveling.

17:45: What Krista does to keep her nutrition up when on vacation.

20:50: Tips for starting out and staying motivated with this type of training.

Links


The 12 Minute Athlete
Krista on FB
YouTube Videos
Instagram

Be sure to catch the next episode by subscribing to the GMB Show:
Subscribe to the iTunes podcast
Subscribe to our YouTube videos
Listen On the Go
If you enjoyed this episode and want to hear more, download our GMB Show App in the app store and listen wherever you are.

#106 - How To Get The Best Of Both Worlds: Combining Bodyweight And High Intensity Interval Training

Do you find it hard to make good decisions and spend your time wisely? Whether it’s a matter of perfectionism, procrastination or just a general state of indecision, spending too much time trying to decide what to do and when leads to wasted time. If you’re having a hard time being efficient at work or even finding a set time to get your workout in, today’s podcast can help you create a better routine.

Today’s guest is Shane Parrish of Farnam Street. Farnam Street is an online intellectual hub geared toward helping people make better decisions. Shane helps people understand how the world works and how to more effectively make decisions that matter.

Topics we discuss today include:

2:30: Why making decisions in the morning, before unhealthy food choices are already made, can help you reach your goals.
3:30: Shane’s framework for making better decisions.
6:00: Mental models that help many people with productivity.
10:00: Why to-do lists are ineffective, and what a better alternative is.
12:30: How to decide which of the mental models will be most effective for you.
16:30: How taking the time to evaluate and make good decisions can save you time in the long run.
21:20: How mentally arguing both “sides” of a decision can help you make better choices.
23:20: How to start taking steps toward making better decisions. 
29:10: Shane’s favorite quotes and how they apply to mental models.


Quotes by Shane:

“One of the ways to see the world as it really is is a concept called mental models.” 

“Small changes make a huge difference.”

“If you eliminate the outcomes you don’t want, you’ll probably get the outcome you do want.”

Be sure to catch the next episode by subscribing to the GMB Show:
Subscribe to the iTunes podcast
Subscribe to our YouTube videos


Links:

Farnam Street
Shane on Twitter
Farnam Street on Facebook


Mental Models with Shane Parrish of Farnam Street

GMB Fitness teaches ordinary people to do extraordinary things with their bodies. We emphasize bodyweight exercise skills and gymnastic ring training for useful strength and agility you can use anytime, anywhere. 

GMB Fitness

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