Why You Need a Nutrition Baseline (& How to Build Yours)

Beast over Burden powered by Barbell Logic

Beast over Burden powered by Barbell Logic

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Strength Training

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We Have The Receipts

1
Battle Camp S1: Reality Rivalries with Dana Moon & QT 1:00:36

לפני 12 ימים1:00:36

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רשימות

לייק

אהבתי

1:00:36

Do you have fond childhood memories of summer camp? For a chance at $250,000, campers must compete in a series of summer camp-themed challenges to prove that they are unbeatable, unhateable, and unbreakable. Host Chris Burns is joined by the multi-talented comedian Dana Moon to recap the first five episodes of season one of Battle Camp . Plus, Quori-Tyler (aka QT) joins the podcast to dish on the camp gossip, team dynamics, and the Watson to her Sherlock Holmes. Leave us a voice message at www.speakpipe.com/WeHaveTheReceipts Text us at (929) 487-3621 DM Chris @FatCarrieBradshaw on Instagram Follow We Have The Receipts wherever you listen, so you never miss an episode. Listen to more from Netflix Podcasts.…

לפני שנה 20:21

MP3•בית הפרקים

Ever feel lost in the sea of nutrition advice? Tired of starting and stopping diets? Ditch the diet! Learn why you need a nutrition baseline and how to build one.

Your nutritional baseline is you secret to sustainable nutrition success. The key to sustainable progress isn't a quick fix, but a solid foundation. In this episode, we're diving into the concept of a nutrition baseline – your personal safe haven of healthy eating habits.

The Importance of Your Nutritional Baseline

This isn't about restrictive dieting; it's about establishing a consistent, enjoyable way of eating that supports your overall health and well-being. Think of it as your nutritional home base, a place you can always return to when life throws you off track. This episode will equip you with the tools to create your own personalized baseline, so you can finally achieve lasting results.

Your nutrition baseline is more than just a meal plan; it's a collection of consistent habits that make healthy eating second nature. It's the set of actions you can always fall back on, providing a sense of stability and direction.

This "safe zone" helps you maintain a healthy weight and body composition, not necessarily "shredded" but comfortable and thriving. It's the point where you feel good, energized, and in control of your food choices.

This baseline isn't about white-knuckle restriction, but rather about making consistently good choices. It minimizes processed foods, prioritizes whole, nutrient-dense options, and helps you avoid the common pitfalls that derail so many people. Think of it as your personal nutritional reset button.

Building Your Nutrition Baseline

A well-defined baseline includes a rough meal plan with similar foods for each meal. For example, you might have a go-to breakfast of 4 eggs with healthy carbs.

Lunch could be 6-8 ounces of lean meat with veggies and carbs, and dinner might be 10 ounces of lean protein with carbs, fats, and veggies. A typical day might also include snacks like Greek yogurt with blueberries.

Flexibility is key – you can add small additions like walnuts to your yogurt or swap out chicken for fish. The core principle is consistency with a foundation of whole, minimally processed foods.

The building blocks of your baseline include reliable protein sources like meat, eggs, and yogurt. Healthy carbohydrates like rice, oats, bread (whole grain when possible), and fruit are also essential.

Dialing In Your Nutrition Baseline

Don't forget plenty of fiber from veggies, legumes, chia seeds, and nuts. Start by focusing on protein intake, aiming for roughly 1 gram per pound of body weight as a general guideline.

For individuals who are older or female, a starting point of 12-15 calories per pound of body weight, with approximately 90 grams of protein (+/- 10 grams), can be a good starting point. The remaining calories can be allocated to carbohydrates.

Experiment to find whole foods you enjoy, focusing on 3-4 meals per day. A great strategy is to start with protein at each meal and build around it.

Visualize your plate: protein in the form of chicken breast, carbs from rice or sweet potatoes, and fiber/veggies from broccoli. Nuts can be added to bump up calories if needed.

This approach allows for easy mixing and matching. For example, chicken can be used in various dishes – Mexican, Asian, sandwiches, with rice or in a tortilla.

The goal isn't to follow the exact same recipes every day, but rather to have a flexible framework of nutritious foods that you enjoy and can easily adapt to your preferences and schedule.

Visualizing your macros can be helpful, but don't get too caught up in precise tracking – consistency with whole foods is the most important factor.

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

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777 פרקים

#Strength Training #Nutrition #Barbell Logic #Health and Well-Being #Fitness #Barbelltraining #Strengthtraining #Weightlifting #Diet

Beast over Burden powered by Barbell Logic

Why You Need a Nutrition Baseline (& How to Build Yours)

Beast over Burden powered by Barbell Logic

10,710 subscribers

published לפני שנה

שתפו

MP3•בית הפרקים

Ever feel lost in the sea of nutrition advice? Tired of starting and stopping diets? Ditch the diet! Learn why you need a nutrition baseline and how to build one.

The Importance of Your Nutritional Baseline

Building Your Nutrition Baseline

A well-defined baseline includes a rough meal plan with similar foods for each meal. For example, you might have a go-to breakfast of 4 eggs with healthy carbs.

Flexibility is key – you can add small additions like walnuts to your yogurt or swap out chicken for fish. The core principle is consistency with a foundation of whole, minimally processed foods.

Dialing In Your Nutrition Baseline

Don't forget plenty of fiber from veggies, legumes, chia seeds, and nuts. Start by focusing on protein intake, aiming for roughly 1 gram per pound of body weight as a general guideline.

Experiment to find whole foods you enjoy, focusing on 3-4 meals per day. A great strategy is to start with protein at each meal and build around it.

Visualize your plate: protein in the form of chicken breast, carbs from rice or sweet potatoes, and fiber/veggies from broccoli. Nuts can be added to bump up calories if needed.

This approach allows for easy mixing and matching. For example, chicken can be used in various dishes – Mexican, Asian, sandwiches, with rice or in a tortilla.

The goal isn't to follow the exact same recipes every day, but rather to have a flexible framework of nutritious foods that you enjoy and can easily adapt to your preferences and schedule.

Visualizing your macros can be helpful, but don't get too caught up in precise tracking – consistency with whole foods is the most important factor.

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

Connect with the hosts

Connect with the show

777 פרקים

#Strength Training #Nutrition #Barbell Logic #Health and Well-Being #Fitness #Barbelltraining #Strengthtraining #Weightlifting #Diet

Kaikki jaksot

Beast over Burden powered by Barbell Logic

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From Frustrated to Free: A Realistic Guide to Long-Term Strength 30:53

לפני 4 ימים30:53

30:53

Struggling to stay consistent with strength training? Feel like you're always starting over? In this episode, Niki Sims and Andrew Jackson deliver a realistic guide to long-term strength—not hype, not hacks—just what actually works for lasting progress, muscle, and freedom. 💡 Key Takeaways Physical freedom = the ability to adapt and train for life—not just 12-week spurts You don’t need 6 weeks—you need 18–24 months of structured training Muscle = your emergency fund for long-term independence A coach can accelerate your growth and cut years off your learning curve Training through life (injury, kids, stress) is a skill you can build You’re not “off the wagon”—you’re always training, just in different seasons Stop starting over. Build habits and systems that stick. TIMESTAMPS 0:00 Intro – Why $20 worth of value isn’t enough 1:45 What is physical freedom, and how do you earn it? 5:00 The 18–24 month training window that changes everything 10:50 Why most lifters plateau, quit, or burn out 15:20 How to train through chaos, injury, or parenthood 23:30 The mindset shift: discipline vs. peace 30:00 The “starting over” cycle and how to break it 33:00 How to actually prove physical freedom to yourself #strengthtraining #longevity #fitnessjourney #barbelltraining #muscleforlife #beastoverburden #barbelllogic #physicalfreedom #healthylifestyle #onlinecoaching #trainforlife PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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1
Training When Life Gets Messy 30:21

לפני 11 ימים30:21

30:21

Life’s messy—but your strength doesn’t have to be. In this episode of Beast Over Burden , Niki Sims and Andrew Jackson dive into how to stay strong when life throws curveballs. From missed workouts to surprise illnesses, chaotic travel, or just busy seasons, they reveal how to adapt your training, stay consistent, and keep building strength—without falling into the all-or-nothing trap. 💥 Topics Covered: Why perfection kills progress (and what mindset to replace it with) Programming hacks for crazy schedules, travel, and low-energy days Real-life coaching stories showing how to pivot training under pressure Travel workout tactics when you’re stuck without a barbell Recovery first: How to train smarter, not harder, when life gets messy Key Strategies You’ll Learn: ✅ How to adjust your program (without guilt) ✅ How to rate your lifts by priority and recover faster ✅ How to structure backup plans you’ll actually use ✅ Machine-based training tricks for gyms on the road ✅ Why "grind culture" kills long-term strength—and how to avoid it 👉 Whether you’re sick, traveling, or just overwhelmed, this episode gives you real-world solutions to stay strong and keep training for life. 00:00 - Intro: Why Training Through Chaos Matters 03:22 - Ditch the All-or-Nothing Mindset 09:45 - Strength Training Through Travel and Sickness 16:10 - How to Flex Your Programming Like a Pro 22:35 - Machine-Based Workouts on the Road 29:48 - Why Recovery Matters More Than Heroics 35:00 - Closing Tips: Keep Moving Forward Through Life’s Messes #StrengthTraining #FitnessLifestyle #WorkoutTips #TravelWorkouts #BeastOverBurdenPodcast #StrengthThroughChaos #TrainingConsistency #AdaptableTraining #RealLifeTraining PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

Beast over Burden powered by Barbell Logic

1
The Four Pillars of Building Strength and Muscle 27:12

לפני 18 ימים27:12

27:12

In this episode of Beast Over Burden, Andrew Jackson and Niki Sims break down the four pillars of building strength and muscle, giving lifters a principle-based framework to guide their training decisions. Whether you're trying to gain size, improve performance, or stay consistent as life gets busier, these pillars—simplicity, specificity, appropriate stress, and minimum effective dose—help you filter the noise and focus on what actually works. With practical examples, coaching wisdom, and real-world insight, this episode equips you to stop program-hopping and start progressing with confidence. 1. Simple, Hard, Effective: The Core Filter for Every Lifters’ Program The first pillar of building strength and muscle focuses on the triad of simple, hard, and effective training. Rather than overwhelming yourself with complex programming or unnecessary movements, choose exercises that train multiple muscle groups efficiently—like squats, deadlifts, and presses. Niki and Andrew emphasize that training should challenge your current capacity (hard), remain within reach (doable), and be directed toward clear outcomes (effective). Complexity has a place, but only when simplicity stops working. This pillar helps lifters and coaches cut through the noise and focus on doing what works—consistently. 2. The SAID Principle: Train Specifically for What You Want The second pillar is the Specific Adaptation to Imposed Demands (SAID) principle. Simply put: your body adapts to what you repeatedly ask it to do. If you want bigger glutes, you need to train your glutes. If you want to throw a baseball harder, you need to train in a way that supports that exact skill or adaptation. Andrew highlights the danger of false specificity—like balancing on a BOSU ball while lifting weights—as a distraction from actual progress. Niki reminds us that trying to chase too many goals at once leads to ineffective outcomes. The SAID principle reinforces that clarity in goals should drive clarity in your training choices. 3. Minimum Effective Dose (MED): The Key to Sustainable Progress The third pillar, minimum effective dose, is about finding the least amount of stress needed to cause a positive adaptation—then riding that wave as long as it lasts. It’s the opposite of “go hard or go home,” and it’s a powerful strategy for lifters who want to keep progressing over months and years. Andrew reflects on how MED revolutionized his coaching by removing the pressure to overhaul programs with every stall. Niki shares how MED helps lifters avoid burnout and build confidence with small, measurable wins. This approach gives you control over your training trajectory and allows for smarter adjustments. 4. Informed Trade-Offs: Training Within Life’s Constraints The fourth pillar of building strength and muscle is about making informed trade-offs within the constraints of your real life—your time, energy, equipment, money, and motivation. This is where the concept of physical freedom shines: the ability to pursue the goals that matter most to you without being enslaved by a rigid program. Andrew and Niki highlight how strength training can (and should) evolve to fit different seasons of life. Sometimes your choices are between good and better, like skiing vs. a competition; other times it’s about doing what you can with limited bandwidth. When you understand your constraints and make strategic decisions, you gain the freedom to keep training and making progress—on your terms. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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Ditch the PR Obsession: A Smarter Way to Lift for the Long Haul 30:27

לפני 25 ימים30:27

30:27

On this episode of Beast Over Burden, Niki and Andrew break down what it means to ditch the PR obsession and rethink your entire approach to lifting. If you’ve ever felt burned out chasing endless personal records, this is your permission slip to step off the hamster wheel and build a system that actually works. You’ll learn how to structure your training week, hit every major muscle group with efficiency, and understand the role recovery plays in long-term growth. Whether you’re a seasoned lifter or still finding your groove, this episode delivers the practical mindset shift you need to stay strong for life. Ditch the PR Obsession: Why SMART Goals Alone Don’t Work The central theme of this episode — ditch the PR obsession — starts with a mindset shift. Chasing PRs feels great until they slow down, or stop altogether. Then what? Andrew shares how major goal accomplishments often left him feeling empty, while Nikki reflects on the outdated advice she used to give: "just add weight to the bar." The truth is, progress isn’t linear, and it’s not always measurable by a new number on the bar. This is where systems thinking comes in — the shift from an all-or-nothing focus on outcomes to valuing consistency, execution, and adaptability in training. Lifters who make this shift find joy and freedom in the process itself. Build a Week That Works: Training 3–4 Days for Full-Body Strength Nikki and Andrew lay out a sustainable weekly training template that any lifter can follow. Rather than rigid programming, they present a flexible "menu" of slots — squats, presses, pulls — you can mix and match across 3–4 days per week. The focus is on efficiency and simplicity: train your knees, hips, and shoulders; hit your arms and back with smart accessories; keep sessions manageable so they can be repeated and adapted. By using this approach, lifters can ditch the PR obsession and stay in the game long-term. Progress comes not from perfect programs, but from consistent effort over time. Smart Volume, Real Intensity: How Much Work Is Enough? Volume isn’t just about doing more — it’s about doing enough of the right kind of work. Andrew explains how 9–20 hard sets per muscle group per week, at 1–3 reps from failure, forms the foundation of meaningful progress. They also highlight ideal rep ranges for hypertrophy (4–12), the value of variety in set structure (like EMOMs), and why effort matters more than chasing “optimal.” This perspective helps you create a training plan that isn’t just science-based — it’s sustainable. When you know how to push hard and when to hold back, it becomes easier to keep going — and keep growing. Accessory Work Isn’t Optional (Especially for Your Arms) Ever feel like your upper body is lagging behind? You’re not alone. Compound lifts are powerful, but they often fail to fully stimulate smaller muscle groups — especially biceps and triceps. The solution: don’t neglect accessories. Chin-ups, rows, curls, and triceps work can accelerate progress in your pressing movements and round out your physique. If your gains have stalled or you feel unbalanced, accessory work might be the piece you’re missing. It’s not fluff — it’s fuel for long-term development. Recovery: The Most Underrated Lifting Skill Recovery isn’t sexy, but it’s absolutely essential. Nikki and Andrew talk about what it really looks like to manage stress, adapt, and train consistently without burning out. Too many lifters equate doing more with doing better — but real growth comes from doing enough, and then recovering. Sleep, food, and rest days are the foundation. You don’t need ice baths or gadgets (unless you want them). You need time, patience, and permission to ditch the PR obsession once and for all. This isn’t about training less — it’s about training smarter so you can do more, for longer, and with fewer setbacks. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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1
Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent 30:54

לפני 5 weeks30:54

30:54

Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent Training can feel overwhelming, especially with so many conflicting voices in the fitness world. In this episode, we break down the key principles of effective, time-efficient strength training to help you build physical freedom, longevity, and resilience—without wasting hours in the gym. Many lifters struggle to balance fitness with the demands of real life. Whether you're in your 30s, 40s, 50s, or beyond, training smart is essential to staying strong, capable, and injury-free. This episode lays out the fundamental principles of resistance training, how to maximize results with minimal time, and why strength is about more than just muscle—it’s about building a body that supports your long-term health and daily life. If you’re looking to train efficiently while maintaining consistency, this episode is for you. The Key to Sustainable Strength Training One of the biggest factors in a successful fitness routine is sustainability. Many people create unrealistic training schedules that don’t fit their lifestyle, leading to burnout or inconsistency. Instead of aiming for an unsustainable six-day-per-week program, consider what is truly realistic for your life. For most middle-aged lifters, two to three resistance training sessions per week—totaling around 90 minutes—can be incredibly effective. Aiming for 8,000-10,000 daily steps further supports overall fitness without adding excessive strain. Remember, consistency over time matters more than short bursts of intense training. By focusing on a realistic, sustainable plan, you set yourself up for long-term success rather than short-lived motivation that fades away. The Most Efficient Exercises for Strength & Longevity Not all exercises are created equal. To get the biggest bang for your buck in the gym, prioritize movements that work multiple muscle groups and joints simultaneously. These include: Squats (engage legs, core, and balance) Deadlifts (train posterior chain, grip strength, and overall power) Pressing Motions (like bench press or overhead press for upper body strength) These compound movements build muscle, strengthen connective tissues, and reinforce natural movement patterns essential for daily activities. If time is limited, focusing on these fundamental lifts ensures you're making the most of your gym sessions. Additionally, barbells are a powerful tool due to their scalability, availability, and ability to progressively overload—allowing you to steadily build strength over time. While machines have their place, free-weight movements generally offer more functional benefits for long-term fitness. Making Strength Training a Lifestyle, Not a Burden One of the biggest barriers to consistent training is the feeling that it’s a burden. Instead of treating workouts as a chore, approach them as an investment in your future self. Think of training like cooking—just as a good meal balances salt, fat, acid, and heat, an effective program balances strength, mobility, and endurance. It’s also important to trust the process. Results don’t happen overnight, and progress requires faith in the system. Strength training is about more than aesthetics—it’s about preserving function, preventing injuries, and feeling like a beast well into your later years. By establishing core training principles and sticking to them, you can cut through the noise of the fitness world and focus on what truly works for long-term health and physical freedom. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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1
Nutrition Psychology for Lifters: Mindset for Mastery with Marcus of Strong not Starving 45:53

לפני 8 weeks45:53

45:53

Master nutrition psychology for lifters, building a strong mindset for muscle and meals, and achieving peak performance. Unlock the mental game of nutrition and transform your lifting journey. This episode delves into the critical role of Nutrition Psychology for Lifters, going beyond basic dietary recommendations. We welcome Marcus Kain of Strong Not Starving to explore the mindset shift needed to navigate emotional eating, build resilience, and achieve lasting peace with food. Discover practical strategies to master your mindset, enhance distress tolerance, and cultivate a healthy relationship with nutrition. The Foundation of Nutrition Psychology for Lifters: Beyond the Plate Nutrition Psychology for Lifters goes beyond the simple mechanics of calories and macronutrients; it delves into the complex interplay between the mind, emotions, and food choices. Marcus Caine of Strong Not Starving joins us to shed light on how this field addresses the deeper challenges individuals face with food, moving beyond basic dietary recommendations. A key concept is the "Horse & Rider" metaphor, which illustrates the dynamic between the subconscious and conscious mind. Understanding this dynamic is crucial for lifters, as nutrition decisions are often driven by emotional factors more so than training decisions, leading to lower compliance rates. A critical aspect of Nutrition Psychology for Lifters is recognizing and eliminating unlikely solutions. This involves moving away from unsustainable dietary restrictions and focusing on building essential skills and long-term habits. It's about acknowledging that lasting change isn't about quick fixes but about cultivating a healthy relationship with food. This approach emphasizes that true mastery in nutrition isn't about the absence of difficult feelings but rather about developing the ability to navigate those feelings effectively. Numbing or distracting from emotions, such as through unhealthy food choices, is not a viable long-term strategy. Navigating Emotional Eating and Building Resilience Through Nutrition Psychology for Lifters Advanced emotional regulation is a cornerstone of Nutrition Psychology for Lifters. It involves moving beyond simply numbing or distracting oneself from difficult feelings and instead learning to navigate discomfort without resorting to unhealthy eating patterns. Understanding your "Window of Tolerance" for discomfort is crucial in this process. This awareness helps lifters recognize when food is being used as an emotional escape. Celebratory situations present unique challenges, and Nutrition Psychology for Lifters encourages individuals to be mindful of the diminishing returns of enjoyable food experiences. It's about learning to enjoy moments without losing sight of long-term goals and avoiding the trap of getting swept up in the moment to the point of discomfort. Building distress tolerance is essential for developing resilience in Nutrition Psychology for Lifters. This involves consistent practice and repetition to build the ability to handle discomfort and emotional triggers effectively. It's about finding that balance of letting go and enjoying things while also being aware of when it's time to call it a day. The ability to navigate that point of "I've had enough" without feeling deprived is a skill that takes time to develop, but it's crucial for achieving lasting freedom and trust in your nutritional choices. Practical Strategies and Habit Formation in Nutrition Psychology for Lifters Building trust in oneself through practice is fundamental in Nutrition Psychology for Lifters. This trust comes from consistent action and self-observation, demonstrating the ability to follow through on commitments. Developing novice skills for mindful eating is a vital first step, which includes practicing non-judgmental awareness of thoughts and feelings and removing "good" and "bad" labels from food. Learning to notice and name feelings is also a crucial skill. This involves identifying and acknowledging emotions in real-time and recognizing when distress begins to arise. Nutrition Psychology for Lifters provides practical tools to help individuals learn to tolerate discomfort, avoid emotional spirals, and practice separating emotions from identity. It's about avoiding catastrophizing, urgent decision-making, and cultivating self-compassion. By focusing on these practical strategies and habit formation, lifters can develop a sustainable and healthy relationship with food, ultimately supporting their fitness goals and overall well-being. PS - Save 50% on Your First Month of Online Coaching with code"50off3": https://bit.ly/3DxESOu Connect with our guest Strong Not Starving website Podcast Instagram Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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Master Your Nutrition Habits: The Lifter’s Path to Baseline Consistency 35:12

לפני 9 weeks35:12

35:12

Building a strong nutritional baseline is the key to long-term results. In this episode of Beast Over Burden, we break down the daily habits lifters need to create structure, eliminate setbacks, and stay consistent. Forging Daily Nutritional Habits: Actionable Steps Build a Routine: Establish fixed meal times, eliminate caloric drinks, and cut out mindless snacking. Prioritize Whole Foods: Create a repeatable meal plan that minimizes decision fatigue. Use Habit Stacking: Drink water before meals, prep your gym bag the night before, and link new habits to existing routines. Understand Your Triggers: Identify what leads to unhealthy choices and develop strategies to overcome them. Eliminating Detrimental Habits: Behavioral Shifts Say Goodbye To: Excessive alcohol, added fats, and hidden sugars. Practice Mindful Eating: Pay attention to hunger cues, savor meals, and eliminate distractions while eating. Embrace Cooking & Meal Prep: Control ingredients and develop a deeper connection with your food. Identify Root Causes: Recognize stress eating and social pressures, then create solutions to stay on track. Cultivating Long-Term Habits: Consistency & Tools Fuel Your Enjoyment: Find healthy meals you love and experiment with new recipes. Leverage Accountability: Track your meals, work with a coach, or join a support group. Practice Self-Compassion: Learn from mistakes and get back on track without guilt. Utilize Helpful Tools: Simplify meal prep with an Instant Pot, griddle, immersion blender, and smoker or gas grill. Build a solid nutrition foundation and fuel your performance. #NutritionForLifters #HealthyHabits #BeastOverBurden #FitnessFuel PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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The Nutrition Plateau: When Hard Work Doesn't Show Results (Yet) 33:02

לפני 10 weeks33:02

33:02

Embarking on a nutritional change is a journey of dedication and effort. But what happens when you're putting in the work and the results seem to lag? This episode dives into the frustrating reality of the nutrition plateau, exploring the gap between expectations and reality, and providing strategies to stay the course. We’ll cover how to navigate social challenges, maintain motivation, and ultimately achieve your health goals, even when the immediate rewards are elusive. The Expectation Gap and the Frustration Factor When you decide to make nutritional changes, you often have a vision of rapid transformation. Social media, past experiences, and observing others can create unrealistic expectations. The reality is that change takes time, and the body doesn't always reflect your efforts immediately. This "expectation gap" can lead to significant frustration and disappointment. You might find yourself comparing your results to past attempts or to others' perceived success, leading to feelings of inadequacy. It's crucial to remember that everyone's journey is unique, and progress is not always linear. You may be making the right choices directionally, but visible changes can lag behind the internal work. The frustration can escalate when you're making significant sacrifices, such as giving up favorite foods or navigating social situations, without seeing the desired outcomes. This can lead to thoughts like, "Why even bother?" or "Are these trade-offs worth it?" It's important to recognize that these feelings are normal and to develop strategies for staying motivated. It is very easy to fall into the trap of thinking that you have lost a week of progress if you have one bad meal. Instead of this mindset, try to think of shorter more controlled stints of time, such as one meal at a time, or one day at a time. Navigating Social Challenges and Maintaining Consistency Social events can be a major hurdle when trying to stick to a nutrition plan. Dining out often involves larger portions, less control over ingredients, and the temptation of indulgent foods. It can feel like you're constantly having to skip meals or endure feelings of hunger. Social anxiety can also arise, both before and during events. Anticipating questions about your dietary choices or feeling guilty after indulging can detract from the enjoyment of social gatherings. Having a plan in place, such as bringing sparkling water with lemon or lime, and knowing how to respond to questions about your choices, can help alleviate this anxiety. Telling a person that you respect what your plan is, such as your coach, can help to solidify your resolve. Also, being well fed and hydrated before a social event can help tremendously. It is extremely easy to tinker with your approach, doubt yourself, and change or give up entirely. This is why having a coach is a great way to stay on track. Building Sustainable Habits and Finding Your Support System The key to long-term success is building and reinforcing healthy habits. Focus on small, achievable wins and play with time domains. Instead of focusing on distant goals, celebrate daily or weekly victories. Remember that consistency, not perfection, is the goal. Having a supportive voice of reason can make a world of difference. This could be a coach, a friend, or a family member who understands your goals and provides encouragement. They can help you stay grounded, navigate setbacks, and maintain perspective. Remember that many professionals, even other coaches, have coaches. This is because having someone to hold you accountable is vital. It is important to remember that for women, the monthly cycle can add another layer of difficulty. Be patient with yourself, and adjust your plan as needed. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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1
Beyond Macros: Building Baseline Nutrition Habits 25:09

לפני 11 weeks25:09

25:09

Learn practical strategies for building baseline nutrition habits that go beyond macro counting, focusing on consistent daily behaviors for sustainable health and lasting results. We dive deep into the behaviors that form the foundation of your nutritional success. Forget the complicated macro calculations for a moment; we're focusing on the daily, repeatable habits that truly make a difference. These are the routines that will empower you to build a reliable nutrition baseline, ensuring you consistently nourish your body and achieve your health goals. It's not about quick fixes or fad diets, but about establishing a sustainable lifestyle. We understand that the initial excitement of starting a new nutrition plan can fade. That's why we're focusing on behaviors that reduce decision fatigue. By creating consistent routines, you'll minimize the mental energy required to make healthy choices. This approach is crucial for long-term success, as it helps you navigate those inevitable moments when willpower is low and hunger strikes. We'll explore practical strategies to help you build these essential habits. Building Consistent, Decision-Free Routines Many people get overwhelmed by the details of weighing and measuring food. While these practices can be helpful, they're not always necessary for building a solid nutrition baseline. What's more important is establishing consistent routines that reduce the number of daily decisions you need to make. This means identifying repeatable behaviors that simplify your approach to food. Think about creating a set meal schedule or preparing a few staple dishes in advance. By having go-to options, you'll eliminate the need to constantly decide what to eat. This consistency is essential for building a reliable nutrition baseline. We'll also discuss how to develop a sense of portion control without obsessively weighing every ingredient. Learning to recognize ballpark amounts can be just as effective and far less stressful. When facing situations with less control, like social gatherings or travel, having a strong foundation of consistent behaviors is key. We'll explore strategies for maintaining your nutrition baseline in these scenarios, ensuring you can confidently make healthy choices even when your routine is disrupted. The goal is to reach a point where you feel confident in your ability to navigate any situation while staying true to your nutritional goals. Practical Food Strategies and Tradeoffs Building a healthy nutrition baseline involves understanding the foods that support your goals. We'll discuss essential food groups, focusing on prioritizing protein and carbohydrates while adjusting fats to suit your needs. Learn how to identify single-ingredient foods that offer flexibility and versatility in your meal planning. For example, a big batch of chicken breasts or ground beef can be used in a variety of ways. We'll also explore the concept of tradeoffs. Understanding that you can enjoy a fattier cut of meat if you reduce fats elsewhere in your diet is crucial for creating a sustainable plan. This flexibility allows you to enjoy your favorite foods while still maintaining a healthy balance. Discover how to incorporate spices, powdered peanut butter, cinnamon, and walnuts into your meals to add flavor and nutritional value. Having a repertoire of repeated, flexible recipes is essential for long-term success. These recipes should be easy to prepare and adaptable to your preferences and nutritional needs. Consider batch cooking or meal prepping to save time and ensure you always have healthy options available. By focusing on simple, single-ingredient foods and mastering a few key recipes, you'll be well on your way to building a strong nutrition baseline. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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Why You Need a Nutrition Baseline (& How to Build Yours) 20:21

לפני 12 weeks20:21

20:21

Ever feel lost in the sea of nutrition advice? Tired of starting and stopping diets? Ditch the diet! Learn why you need a nutrition baseline and how to build one. Your nutritional baseline is you secret to sustainable nutrition success. The key to sustainable progress isn't a quick fix, but a solid foundation. In this episode, we're diving into the concept of a nutrition baseline – your personal safe haven of healthy eating habits. The Importance of Your Nutritional Baseline This isn't about restrictive dieting; it's about establishing a consistent, enjoyable way of eating that supports your overall health and well-being. Think of it as your nutritional home base, a place you can always return to when life throws you off track. This episode will equip you with the tools to create your own personalized baseline, so you can finally achieve lasting results. Your nutrition baseline is more than just a meal plan; it's a collection of consistent habits that make healthy eating second nature. It's the set of actions you can always fall back on, providing a sense of stability and direction. This "safe zone" helps you maintain a healthy weight and body composition, not necessarily "shredded" but comfortable and thriving. It's the point where you feel good, energized, and in control of your food choices. This baseline isn't about white-knuckle restriction, but rather about making consistently good choices. It minimizes processed foods, prioritizes whole, nutrient-dense options, and helps you avoid the common pitfalls that derail so many people. Think of it as your personal nutritional reset button. Building Your Nutrition Baseline A well-defined baseline includes a rough meal plan with similar foods for each meal. For example, you might have a go-to breakfast of 4 eggs with healthy carbs. Lunch could be 6-8 ounces of lean meat with veggies and carbs, and dinner might be 10 ounces of lean protein with carbs, fats, and veggies. A typical day might also include snacks like Greek yogurt with blueberries. Flexibility is key – you can add small additions like walnuts to your yogurt or swap out chicken for fish. The core principle is consistency with a foundation of whole, minimally processed foods. The building blocks of your baseline include reliable protein sources like meat, eggs, and yogurt. Healthy carbohydrates like rice, oats, bread (whole grain when possible), and fruit are also essential. Dialing In Your Nutrition Baseline Don't forget plenty of fiber from veggies, legumes, chia seeds, and nuts. Start by focusing on protein intake, aiming for roughly 1 gram per pound of body weight as a general guideline. For individuals who are older or female, a starting point of 12-15 calories per pound of body weight, with approximately 90 grams of protein (+/- 10 grams), can be a good starting point. The remaining calories can be allocated to carbohydrates. Experiment to find whole foods you enjoy, focusing on 3-4 meals per day. A great strategy is to start with protein at each meal and build around it. Visualize your plate: protein in the form of chicken breast, carbs from rice or sweet potatoes, and fiber/veggies from broccoli. Nuts can be added to bump up calories if needed. This approach allows for easy mixing and matching. For example, chicken can be used in various dishes – Mexican, Asian, sandwiches, with rice or in a tortilla. The goal isn't to follow the exact same recipes every day, but rather to have a flexible framework of nutritious foods that you enjoy and can easily adapt to your preferences and schedule. Visualizing your macros can be helpful, but don't get too caught up in precise tracking – consistency with whole foods is the most important factor. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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The Gummy Bear Trap: Prioritizing Long-Term Fitness over Short-Term Pleasures 28:43

לפני 13 weeks28:43

28:43

Prioritizing long-term fitness over short-term pleasures is the key to achieving your goals. Fitness can feel good, just adjust your time scale. Feel Good Fitness: Prioritizing Long-Term Fitness over Short-Term Pleasures Are you tired of starting over every Monday? Do you find yourself constantly battling between instant gratification and your long-term fitness goals? You're not alone! In this episode, we're diving deep into the psychology of prioritizing long-term fitness over short-term pleasures, and how to escape the gummy bear trap. We've all been there: the siren call of the donut, the allure of skipping a workout, the "I deserve this" mentality that derails our progress. It's easy to fall into the trap of doing what we want right now, but what happens when those "right now" choices add up? Six months down the line, are you closer to or further from the body and health you truly desire? This episode explores the crucial concept of the time domain in fitness. We often think about our goals in terms of what we want immediately, neglecting the bigger picture. We'll help you dissect your true desires, peeling back the layers of "I want a 6-pack" or "I want to weigh X" to uncover the deeper "I don't wants" – the feelings of bloat, guilt, low energy, and lack of capability that drive your long-term vision. How to Prioritize Long-Term Fitness over Short-Term Pleasures The Gummy Bear Trap: What it is and how it sabotages your fitness goals. We'll explain how focusing on short-term pleasures can lead to long-term dissatisfaction. Identifying Your True "I Wants": It's more than just aesthetics. We'll guide you through a process of discovering the deeper motivations behind your fitness goals – the feelings of health, strength, confidence, and well-being you're truly seeking. Mastering the Time Domain: Learn how to shift your mindset from immediate gratification to long-term vision. We'll explore practical strategies for aligning your actions with your goals. The Power of "Peeling Back": Discover how to analyze your goals and understand the underlying "I don't wants" that are driving them. The MED (Minimum Effective Dose) for Long-Term Success: We'll discuss how you don't need to go to extremes to see results. Identify the key changes that will have the biggest impact on your fitness journey. Honing Your "Feel Good" Skills: Learn to recognize and appreciate the positive feelings associated with healthy behaviors. It's not just about white-knuckle discipline; it's about enjoying the process. The Importance of Self-Awareness: Pay attention to how your body feels after certain actions. Develop a deeper understanding of how your choices impact your well-being. Playing with the Time Domain: Experiment with different approaches and find what works best for you. Fitness is a journey, not a race. Key Takeaways: Prioritizing long-term fitness over short-term pleasures requires a shift in mindset and a deep understanding of your true goals. It's not about deprivation; it's about making conscious choices that align with your vision. Small, consistent changes can lead to significant results over time. Self-awareness and the ability to recognize how you feel are crucial for long-term success. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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Physical Freedom through Nutrition 26:25

לפני 14 weeks26:25

26:25

Gain physical freedom through nutrition. Sustainable nutrition builds a foundation for health and physical freedom. What is Physical Freedom? Let's first consider financial freedom, a term often discussed. We define financial freedom as the ability to do what you want with your time. You achieve this because you have earned enough time (in the form of money) to be able to do what you want with your time. Physical freedom is the ability to be able to do what you want with your body. You earn this through the discipline of healthy training and nutrition habits over time. You can gain physical freedom through nutrition and exercise habits. You build habits that support your goals. These habits become joyful. You have agency and the ability to influence your life. Things do not just happen to you. Sometimes things are outside your control (injuries and illnesses). Either way, you roll with the punches and control what you can. Physical Freedom Through Nutrition: Body Image & Bad Goals Many of us spend all or most of our lives walking around comparing ourselves to some image or celebrity. For many, that is Bradd Pitt in Fight Club. Andrew actually experience 6-pack abs and extreme leanness in an environment he would never want to recreate, where he was training like crazy, had little freedom and was undereating. Later, Andrew learned how to build sustainable habits that did not require extreme diets. He actually was able to enjoy the process and sustain that level of leanness. He had built habits that supported his goals. The Brad Pitt goal was a false idol. Physical Freedom Through Nutrition: Love the Process Learning to love the process really matters. Both Andrew and Niki have found themselves able to enjoy periods such as the holidays, where they kick back a bit, enjoy more alcohol, more desserts, but do not eat to physical discomfort. Ironically, when Andrew had less healthy habits, he was more anxious about holiday periods, felt he could not enjoy them, but regularly ate until he was physically sick. Approaching these periods with the long-term in mind, no anxiety, and knowing you can enjoy them but that includes enjoying yourself after the meal (not feeling sick) is sustainable and healthy. Achieve physical freedom through nutrition. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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Physical Freedom through Nutrition: New Podcast Series 5:57

לפני 15 weeks5:57

5:57

The Beast over Burden podcast is beginning to come out in series as opposed to weekly. The first series will cover attaining physical freedom through nutrition. Frustrated with extreme diets, yo-yo-dieting, or nothing seeming to work? We'll help you find practical, sustainable nutrition strategies that help you reach your fitness & health goals. Stay tuned! PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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Diet Reboot: Get Back on Track & Stop Diet Derails - #610 37:35

לפני 15 weeks37:35

37:35

Do a diet reboot if you've slipped up and need to get back on track. These tips & tricks help you stop diet derails and help you stay on track. Diet Reboot to Get Back on Track It’s January 2nd (or maybe later). You pull the belt across you on the plane, you get into your pants, you look in the mirror…what the fluff!? You may have eaten normally for most of the holiday period. For many people who find themselves gaining weight, it doesn’t come from the decisions they’re making for lunch on Wednesday, it’s the “abnormal” days. Many who fail to lose fat do well on the week days but then overeat far too much on the weekends, negating any caloric deficit they may have created during the week. During the holiday periods or similar times like vacations, “abnormal” days increase, further increasing the caloric surplus. What can you do? Snap back to health by resetting your baseline. Diet Reboot: Snap Back to Health Before you begin addressing the problem, consider your approach. Don’t catastrophize. This may be a long habit of unhealthy decisions that you’ve decided to stop, or you may generally feel pretty good about your nutrition habits and just need a quick course correction. Either way, don’t expect to fix this in a couple days. For big changes, you need to think about 6 to 12 months. When it comes to metrics, know yourself. For some, recording your weight each day will drive you crazy. For others, it’s useful information that helps inform their decisions without causing overreactions. In terms of approaches, starving yourself is not a good approach. It may be useful, however, to have a short period where you’re strict with no alcohol, no added sugar, and focus on having as many single-ingredient foods as possible. This resets your baseline and will, actually, have you feeling better after a couple days. You’ll find that the bloat is gone and you come to begin appreciating healthier foods. Weighing and measuring for a period of time may also help. Why? Because it helps prevent a slide into hidden calories (“that’s close enough”). It also, if you have not done it, helps inform you of just how many calories peanut butter, whiskey, and cooking oils have. Filling your plate with more veggies really helps too. If your diet has derailed, don’t freak out, snap back to health with these strategies. Do a diet reboot! PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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Ultimate Guide for Strength Training While Traveling - #609 32:11

לפני 17 weeks32:11

32:11

If you travel regularly, you will have to continue to strength train as you travel. Learn fitness travel hacks in this ultimate guide to strength training while traveling. Strength Training While Traveling: Why It Matters Why train while traveling? While, in part, it depends on how often you travel, your goals, the length of travel, and how consistent you are outside of travel. For those who are extremely consistent and rarely travel, it might make sense to take the week off. If you travel for business, you need to train. You will feel better if you train. The workout might not feel good, especially to start, but you will feel better afterwards. You might even feel better during the workout (e.g. initial warm ups feel terrible, then the heavier warm ups and work sets move well and feel good). It also helps provide structure to your days, which on vacation can often lack structure. Additionally, it gives you some short amount of you time, and, importantly, healthy you time. Strength Training While Traveling: Fitness Travel Hacks Incorporate your gym seeking into your travel planning. Checkout the hotel gym and nearby gyms. You can often find a serviceable gym that has a guest policy. You might need to call the gym to check the visitor policy. Pack and prioritize some equipment. Belts and other bulky items are not needed. Having a pair of shoes that you can both lift and do cardio with makes sense. You might pack some small things like liquid chalk, straps, or knee sleeves. Plan your workout ahead of time. Intend to do at least something hard – get into that “worth it” zone. Depending on the number of times you will train and decide whether you will do full body and a split. Fewer times means full body makes more sense. Besides that, Niki and Andrew have some general tips and approaches they take: Mentally let go of the weight on the bar AMRAPs supersets (antagonistic or similar) burn out sets drop sets hard exercises that don’t require tons of weight (e.g. bulgarian split squats) bend these joints: knees, shoulders, elbows, hips Try out these tips for training while traveling. A couple links for helping you train while traveling can be found here & here . PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com…

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Why You Need a Nutrition Baseline (& How to Build Yours)