Stronger Than Your Boyfriend

In this episode, we answer five questions from our listeners:
(0:51) Permanent daylight savings time & your health — Why the push to lock in DST could wreck your circadian rhythm, sleep, and mornings (and why sleep experts are against it). 
(10:43) How much processed food is okay? — There's no magic number. Prioritize whole foods, but context matters: your health markers, budget, access, and whether the question is really about diet perfectionism.
(13:24) Can't hold the bar for front squats? — Skip the crossover grip and don't avoid them. Build front rack mobility with light holds, work fingers under the bar gradually, or use towels/straps as a bridge.
(17:13) Am I doing too much in my workouts? — Signs of overtraining: disrupted sleep, joint pain, feeling run down. (Spoiler: if you're asking, you probably are.) 
(19:36) How to grow stubborn calves — Calves respond to lots of time under tension and higher reps. 
Got a question for a future Q&A? 
Join our Facebook Group
Check out our website
Reach out for a consultation to start strength training with us!

Years ago, we released this episode to help folks have effective home workouts. Today, we wanted to bring it back and remind you that you can get an awesome workout without ever setting foot in the gym.
In this episode, we go over how you can structure your workouts at home, using just your body weight or sparse equipment. 

We first identify the tools you have to increase the intensity of a body weight workout such as tempo work, isometric exercises, and unilateral work. We give examples of how we incorporate all of them into different movements that we do at home.

Because of people’s busy schedules, many people can only workout 3 days a week. We go over how to structure a well rounded at-home workout plan, and give an example of what that actually looks like. We talk a little bit about how breathing and intention can up-level your workout routine. And, finally, we go over what equipment is really beneficial to have at home. A pull-up bar is high up on our equipment list, because you have to get creative about adding pulling movements at home without one.  
If you’re going to be working out at home for long periods of time, you need to follow a program and get a good coach who understands how to challenge you and progress you with bodyweight movements. Go to barpathfitness.com to set up a free consultation to see if one of our trainers could be that for you. 
Check out our bodyweight programs. These are three-month full body programs that aim to help you create a well-rounded physique and build on your strength with a measurable upper body and lower body goal.
Bodyweight Basics: In this program, we focus on mastering push-ups and ATG split squats.
Bodyweight Plus: In this program, you’ll master the pull-up and possibly crank out solid reps of pull-ups. We will also teach you how to master skater and shrimp squats.

And if you want to read along, check out the blog here: How to Structure a Home Workout Routine

If an influencer is telling you that carbs are the devil or their exact program will get you their exact body... run. This week, we tear into the worst of fitness influencer culture: fear-mongering about food, "what I eat in a day" videos nobody asked for, cheat day videos that glorify binge-restrict cycles, and the strange new world of "looks maxing" (yes, we learned what mewing is).
We also cover the red flags to watch for, why the boring basics never go viral, and the one type of influencer actually worth following.
The lesson, as always: curate your algorithm. Preferably to dogs.
Want more? 
Join our Facebook Group
Check out our website
Reach out for a consultation to start strength training with us!

Over 10 million Americans have used a GLP-1 and that number is climbing fast. In this episode, we cut through the hype and break down what you actually need to know if you're on Ozempic, Wegovy, or any GLP-1 medication and you don't want to lose the muscle you've worked for.
What we cover:
Why GLP-1s don't inherently cause muscle loss and what actually does
The problem with standard dosing for some folks
The two non-negotiables before you even consider starting a GLP-1
Why women in particular need to pay attention 
The long-term unknowns with GLP-1s, peptides, and why blood work isn't optional
The bottom line: Strength train. Aim for around 100g of protein daily. Watch your dose. Get your blood work. And for the love of all things, don't sacrifice muscle to be smaller — be substantial.
Want more? 
Join our Facebook Group
Check out our website
Reach out for a consultation to start strength training with us!

We loved it so much, we re-released it!
Check out our popular episode on tips to start strength training!
Having proper technique for strength training is very important, especially when you are starting out. In this episode of the podcast, we share some tips for you to keep in mind for strength training. Our tips apply to proper form and technique at the gym and how to create a solid program for yourself. This episode will set you up for success, especially if you’re new to strength training.
In this Episode, we talk about: 
Breathing
Wear Proper (or no) Footwear 
Proper Form
Weight Selection: How to Choose Intensity
Mind Muscle Connection
Warm Up 
Proper Programming 
Rest and Recovery 
Common Mistakes To Avoid 
Crafting An Ideal Workout Routine With Weights
Resources:
Breathing and Bracing Blog
How to Progressively Overload Blog
Recovery, Overtraining, Undertraining, and Balance Blog
3 Types of Periodization Episode 
How to Start Strength Training Episode 
The 8 Foundational Movements Blog 
Weight Loss is NOT the Answer Episode 
Not Half Reps! Mobility & Stability Training
Want More?
Join our Facebook Group
1:1 Coaching 
Get 3 weeks of nutrition support for free
Join our Newsletter 
Free Training Primer Download