Generation Fit

If you are a corporate desk worker who feels stuck in that skinny fat body, this episode is for you. Skinny fat is that frustrating spot where you have belly fat and love handles, but you also feel under-muscled, so you do not look lean, athletic, or defined. You look in the mirror and you genuinely do not know what to fix first. Do I cut fat first or do I build muscle first? In this podcast, me and my coaches break down the simplest and most efficient way to go from skinny fat to a superhero physique without living in the gym, without overcomplicated programs, and without doing five to six workouts a week that you cannot sustain. We talk about how to actually approach body recomposition, when it makes sense to lose fat first, when it makes sense to build muscle first, and why most men fail even when the plan is “scientifically correct.” The truth is, if you cannot stick to the plan consistently, the plan does not matter. I also explain a simple way to tell if you realistically have around 20 pounds to lose. If you are standing up and you still have one to two inches of fat spilling over your waistband, that is usually a sign you have fat to clean up before you will look the way you want. Then we get into training, because most desk-working men are still trying to run old push pull legs splits or bro splits like it’s the golden standard. It is not. If you are busy, stressed, commuting, working long hours, or you are a dad, you need a plan that fits your lifestyle so you can actually execute it. That is why we focus on full body training that is flexible, efficient, and built around compound lifts that hit every major movement pattern. You can build an insane physique with two full body workouts per week when the programming is smart and consistent. If you want help losing 20 plus pounds, building muscle definition, and finally getting out of the skinny fat loop without sacrificing your career or your family life, subscribe. New episodes weekly. Timestamps 00:00:00 Intro and who we help 00:01:00 The chicken nugget story and why macros are not the full picture 00:02:05 Processed foods and why some foods make you feel like trash 00:07:00 Walking lifestyle versus Midwest driving lifestyle 00:09:10 Minnesota cold and why environment changes your habits 00:11:00 Drinking culture and how your environment shapes behavior 00:17:00 Getting back into hobbies and enjoying life again 00:18:00 Ninja Gaiden difficulty and self-imposed challenge 00:26:00 Skinny fat definition and why it feels confusing 00:27:00 The 3 ways to approach skinny fat 00:28:05 Build muscle first argument and the metabolism factor 00:30:00 You have to build before you take away 00:31:00 Why psychology beats physiology for most men 00:32:05 The 20 pounds to lose waistband test 00:44:00 Why two full body days beats push pull legs for busy guys

Most men don’t fail because they’re lazy. They fail because the standard they live by is too low. In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what it actually means to set the standard as a man — for your health, your family, your career, and your future. This isn’t a fitness podcast. This is a leadership conversation. We talk about why confidence is built through follow-through, not motivation. How your habits quietly shape your kids long before you ever try to teach them. Why most men gain weight, lose energy, and disappear after marriage or kids. And why waiting until “life slows down” is a losing strategy. We also get into environment, culture, modern comfort, alcohol norms, parenting mistakes, and why being “normal” today leads to being unhealthy, broke, and frustrated later. If you’re a man with a desk job over 30, a father or future father, or someone who knows you’re capable of more, this episode will hit. Listen through. Share this with a man who needs to hear it. Follow on Instagram: @coach_chris_lee00:00 – Setting the standard as a man01:12 – How environment shapes habits more than motivation03:39 – Why life changes after kids and men stop prioritizing themselves 05:11 – The hypocrisy of ignoring sleep and recovery06:29 – Why elite athletes progress faster than everyone else07:54 – Discipline vs comfort and what kids actually learn09:01 – Alcohol culture and why Sundays matter10:25 – How your surroundings dictate your behavior12:00 – Perspective from family sacrifice and modern comfort14:24 – Social media, current events, and selective outrage19:44 – The real definition of confidence21:18 – Leadership at home: your family follows your habits26:21 – Parenting mistakes that create long-term damage33:59 – Why waiting until later makes everything harder40:19 – Why the bar is historically low and how to stand out

If you’re a desk-working man who wants to get into the best shape of your life in 2026 without extreme diets, living in the gym, or starting over every January, this episode will change how you think about fitness.In this New Year’s edition of the Generation Fit Podcast, Coach Chris and Coach Brett break down what actually works for busy professionals who sit all day, travel for work, have families, and don’t have time for fitness nonsense.We cover the exact fundamentals that help men lose fat, build visible muscle, and stay consistent year-round, even with a demanding career and real life responsibilities.Inside this episode, you’ll learn:Why waiting until Monday or January 1st is already setting you backThe simplest nutrition change that leads to rapid fat loss for most menWhy training more days per week often produces worse resultsHow two workouts per week can outperform five when done correctlyThe real role protein plays in fat loss, muscle, energy, and agingHow to eat for results while traveling, working long hours, or attending eventsWhy most men fail by overcomplicating fitness instead of simplifying itHow your health habits impact your future family and kids more than you thinkWhy coaching and accountability outperform DIY plans and AI programsThe exact mindset shift needed to make 2026 your strongest year yetThis episode is for men who are tired of false promises, influencer programs, and restarting every year. If you want a simple, efficient, long-term approach to fitness that fits a real life, start here.Subscribe for weekly episodes breaking down training, nutrition, mindset, and consistency for desk-working men who want results that last.Timestamps00:00 – Welcome to the Generation Fit Podcast 00:19 – How to get into the best shape of your life for 2026 01:38 – Why starting now beats waiting for Monday or January 03:10 – The gap between wanting results and knowing what to do 04:18 – The fastest lifestyle change for fat loss: liquid calories 05:19 – Diet soda, coffee calories, and common nutrition mistakes 07:12 – How cutting soda alone can lead to rapid weight loss 10:00 – Why training five or six days per week backfires 11:01 – The two-day training rule for note-working men 12:01 – How gradual consistency beats motivation every time 14:47 – Why fitness results take longer than most people expect 15:32 – The GPS analogy for coaching, structure, and success 16:42 – Why hiring a coach accelerates results in every area of life 18:37 – The cost of ignoring health while chasing career success 21:38 – Why most men don’t change until a breaking point 24:41 – Protein explained: fat loss, muscle, energy, and aging 26:08 – How much protein men actually need (and why most miss it) 27:22 – Eating high-protein while traveling and at airports 30:02 – Compound lifts vs wasted time in the gym 33:56 – Fitness, fatherhood, and setting the example for your kids 39:58 – The Generation Fit mission and changing the next generation 41:19 – Why doing

If you’re a desk-working man who wants to stay lean, strong, and disciplined without ruining the holidays, this episode will change how you approach fitness forever.In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down exactly how to stay on track during the holiday season—without extreme dieting, guilt, or “starting over” in January.We cover:How to enjoy holiday food without gaining fatWhy the “New Year, New Me” mindset keeps men stuckThe maintenance-first strategy that actually worksHow to structure your entire year so results finally stickWhy fitness isn’t about abs—it’s about becoming the role model your family needsThis is not fitness hype.This is real-world coaching for men with careers, families, and responsibility.If you’re preparing for marriage, fatherhood, or simply want to regain your edge—this episode is for you.👇 What You’ll LearnHow to eat cookies, drink alcohol, and still stay leanWhy one holiday meal can’t “ruin your progress”The exact yearly fat-loss map we use with clientsHow to stop the cycle of falling off and starting overThe mindset shift that separates successful men from frustrated onesDesk-working men 30+Men planning to become fathers or husbandsProfessionals who want fitness to fit real lifeAnyone tired of extreme diets and burnout cycles👍 If this helped you, like, subscribe, and share it with a friend who needs to hear this.TimeStamps00:00 – Why most men fall off during the holidays01:00 – The “Big 3” holiday problems: alcohol, food, social events02:00 – Why giving yourself a “December pass” backfires03:10 – The dangerous all-or-nothing mindset04:30 – Maintenance > dieting during the holidays05:45 – Protein-first eating to stay in control07:00 – Why one holiday meal can’t make you fat08:20 – The math behind holiday weight gain (and why it fades fast)09:40 – How many “off weeks” actually matter in a year11:00 – Why family time matters more than food guilt13:10 – Real holiday meals from different cultures15:00 – Steak, protein choices, and smarter indulgences18:20 – Why now is the best time to start (not January)23:00 – The yearly fat-loss and maintenance roadmap30:30 – Becoming the role model your family needs

Does your metabolism actually slow down after 30 or is that just a mythIn this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what really happens to your metabolism as you move from your 20s into your 30s and 40s especially if you work a desk job.If you are a Desk Working Men Over 30 who used to stay lean without trying but now feels softer, more tired, and frustrated that fat loss feels harder than it used to, this episode will change how you look at training, movement, and nutrition forever.We explain why your metabolism is not broken, why aging is not the real problem, and how lifestyle changes like sitting all day, lower step counts, and convenience food quietly drive weight gain over time.You will learn:Why metabolism barely declines with ageHow losing daily movement explains most fat gain after 30Why building muscle is the fastest way to increase calorie burnHow lifting weights improves metabolism without more cardioWhy cardio alone can actually slow fat loss long termSimple movement strategies for desk working menHow to lose fat without extreme dieting or living in the gymSubscribe for more episodes on fat loss, metabolism, performance, and sustainable fitness strategies for Desk Working Men Over 30.Timestamps:00:00 Introduction and why men think their metabolism is slowing down01:25 The biggest myth about metabolism after 3002:10 Why lack of movement is the real cause of fat gain03:36 How your lifestyle changes from your 20s to your 30s04:35 Step count comparison college life versus desk jobs06:17 How losing steps equals hundreds of calories per day07:24 Why metabolism only drops a few percent per decade07:54 How building muscle rebuilds your metabolism08:52 Why training only two days per week still works10:47 Why most men do not want fitness to run their life11:19 Easy ways to add movement into a busy workday12:44 Jump rope versus walking for calorie burn efficiency15:24 Swimming compared to walking and jump rope18:56 Why moving more lets you eat more food20:44 Muscle as passive calorie burn and ROI for fat loss30:06 Casual training talk arms versus legs focus31:20 Funny gym stories and extreme leg proportions33:10 Clothes fitting better and tailoring after fat loss34:28 Bodybuilders in suits and pop culture comparisons38:16 Streaming platforms, Netflix acquisitions, and superhero talk

In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down the real reason corporate men like David lose control during Thanksgiving — and how to finally navigate the holiday without derailing progress, binge-eating out of stress, or waking up the next day feeling disgusted with yourself.We dig into:• The exact Thanksgiving Week Strategy we use with clients• How to prep calories Mon–Wed so you don’t spiral on Thursday• Why your relationship with food matters more than the food itself• The three “Thanksgiving Archetypes”: the Side Guy, the Dessert Guy, and the Alcohol Guy• How to enjoy the holiday and still show up like the man you want to be• Why corporate men fall into “all or nothing” eating, and how to break the cycle• Peer pressure, family dynamics, and how to draw boundaries without being “that guy”• How Chris overcame binge-eating and purging during holidays, and the mindset shift that saved him• Why maintenance—not weight loss—is the real goal this week• Why protein pre-loading is the cheat code for events, parties, and corporate dinners• A raw look at identity, discipline, and how the world really sees you when you’re trying to changeIf you’re a busy career-driven man who wants to lose fat, get strong, and stop letting food, alcohol, and social events control you — this episode will hit home.Subscribe for more episodes like this, and share with someone who needs this today.Timestamps00:00 – Setting the scene: Why Thanksgiving derails most corporate men 00:43 – The weekly calorie prepping strategy (Mon–Wed depletion)01:52 – Why fasting before Thanksgiving works (and common mistakes)03:01 – Breaking down plates: protein first, sides second04:00 – “Thanksgiving isn’t about food — it’s about people”04:51 – Chris talks about past binge-eating and purging patterns06:12 – The truth about mashed potatoes (and calorie traps)07:49 – The 3 Archetypes of Thanksgiving eaters10:34 – Chris explains his dessert-first strategy and how to manage sweets14:00 – Alcohol vs sides vs dessert: the 3-way seesaw15:22 – The danger of arriving to the event starving17:06 – Why the week’s goal should be maintenance, not weight loss18:05 – How clients change their value system around food24:11 – Learning boundaries & peer pressure at family gatherings25:20 – “You’re the standard. Draw the line. Don’t get peer-pressured.”

If you’re a career-driven man in your 30s or 40s who keeps telling yourself you’ll “figure it out later”… this episode is going to sting, and it should.Most corporate men don’t fail because they lack motivation.They fail because they lie to themselves.They say they “don’t have time.”They say they “need to talk to their wife.”They say they’re “price shopping.”They say they “don’t want to restrict themselves.”Every one of those excuses is why you’re still soft, inconsistent, tired, and watching other men get the results you want.In this podcast, Coach Chris and Coach Brett dismantle every excuse that’s keeping guys like you stuck — and they don’t hold back.If you’ve been waiting for a sign to finally take control of your body, your energy, and your confidence…this is it.What you’ll walk away with:• The truth about why you’re overweight• The lies you tell yourself that keep you stuck• The mindset shifts corporate men NEED to make• Why you're delaying the pain instead of solving it• How to take ownership and get your edge back for goodIf you’re ready to stop hiding behind excuses and become the man your career, partner, and family need, hit play.Timestamps:1. “It’s YOUR fault you’re overweight.” — 00:00:292. “If it was important, you’d find the time.” — 00:01:12–00:02:223. “The perfect time was yesterday. The next perfect time is now.” — 00:04:41–00:05:074. Erectile dysfunction + low libido reality check — 00:05:07–00:05:255. “If it’s not bad enough yet, that’s why you don’t prioritize it.” — 00:06:00–00:06:496. “Your wife is NOT responsible for your health.” — 00:09:31–00:11:147. “If she says no and you don’t do it… who’s running your life?” — 00:11:22–00:11:468. “You’re solving a Michelin-star problem with dollar-menu solutions.” — 00:16:57–00:17:229. “The real cost isn’t money — it’s your confidence, energy, and years off your life.” — 00:18:01–00:18:5210. Freedom vs. restriction — “You restrict yourself MORE by not doing this.” — 00:24:33–00:26:11

Follow @coach_chrislee for more valueTimeStamps0:00 – Intro: Can you really drink and still lose fat?2:15 – Why alcohol slows down fat burning (the science explained simply)5:42 – How alcohol affects testosterone, muscle growth & recovery8:20 – “It’s not just the drinks—it’s what comes with them” (late-night food trap)11:05 – The calorie breakdown: beer vs wine vs liquor vs cocktails14:37 – Does moderation actually work or is it a trap?18:10 – Weekend drinking: the hidden reason progress stalls21:22 – The social pressure problem: handling friends & work events24:48 – How to plan alcohol into your weekly calories28:33 – Strategies to reduce the damage when drinking32:11 – Real client story: the guy who dropped 20 lbs while still drinking weekly35:45 – Why “all or nothing” thinking kills fat loss progress39:02 – The hydration & recovery hack every drinker needs42:15 – How to mentally reframe alcohol so it doesn’t control your results46:28 – Rapid-fire Q&A: Can tequila be “healthy”? What about red wine?50:12 – Final takeaways: The truth about alcohol and sustainable fat loss

Fixing Your Posture After Years at a Desk Job Struggling with rounded shoulders, a tucked pelvis, and chronic back pain from your 9–5 (or 7–7) desk job? In this episode, Coach Chris and Coach Brett dive deep into correcting modern posture problems caused by long hours of sitting. From ergonomic setup tips to movement-based corrections and strength-building exercises, this episode is a must-watch if you want to move, feel, and look better—without needing to live at the gym.⏱️ Timestamps00:00 – Welcome to the Shrimp EraWhy most desk workers look like “shrimp” and how posture problems start02:25 – Rear Delts: The Forgotten MuscleWhy your rear delts are weak and why it matters more than you think05:15 – Ergonomics 101: Fix Your SetupExact desk, chair, and screen setup to improve posture while working10:30 – The Magic 3 Core Movements3 simple floor exercises to re-engage your abs and glutes at home14:00 – Deadlifts for Desk GuysWhy deadlifts are king for posture—and how to do them safely20:00 – Posture Test You’ll Probably FailThe 90-90 wall test to reveal how bad your posture really is24:50 – TYV Raises for Shoulder AlignmentA powerful corrective drill for your traps, delts, and back33:00 – Best Posture Exercises in the GymFrom rear delt flies to machine rows—exact moves you need to program41:00 – Lower Back of Steel: Roman Chair WorkStrengthen your spinal erectors and grow taller (seriously)45:30 – Farmer’s Carries & Front Rack WalksOne of the most functional posture fixes (and grip strength boosters) you can do50:00 – The Real-Life Win of Getting StrongerHow one client shocked his coworkers by effortlessly lifting heavy during an office move51:40 – Your Daily Posture BlueprintStep-by-step recap: ergonomic fixes, daily drills, and strength work to bulletproof your body

00:00 – Intro & What’s Coming UpMeet Coach Chris & Coach Brett as they share fitness hacks for corporate life—office, WFH, and travel.00:21 – Office Workers: Must-Do Hacks✅ Carry protein snacks everywhere✅ Swap soda for diet soda or water✅ Keep a water bottle handy for hydration & steps✅ Go to the gym before or after work—no detours home!✅ Don’t let your comfy chair trap you15:02 – Work-From-Home: Beat Low Steps & Snacking🏠 Stand-up desk, walking pad, under-desk cycle🚶‍♂️ Walk after meals🥗 Meal prep so you’re not ordering pizza🚫 Keep tempting snacks OUT of the house⏰ Block workouts into your calendar💪 Minimal home gym gear = big results26:30 – Frequent Travelers: Stay Fit on the Go✈️ Bring resistance bands & door anchors🏋️‍♂️ Adjust weights if hotel equipment feels different🍗 Prioritize lean proteins & veggies at business meals🥖 Skip or cut down carbs & sauces when dining out🍟 Fast food? Go for high-protein, lower-calorie picks (Chick-fil-A grilled, Chipotle bowls)⏳ Skip breakfast to save calories for business dinners if needed41:25 – Real Life Talk & Client Stories🎙 Chris shares travel chaos & family emergencies😱 Brett talks panic attacks, sports injuries, and tough client stories😂 Plus: Why is Canadian bacon called “Canadian”?50:03 – Wrap-Up & Takeaways👉 Keep it simple. Plan ahead. Make the best choice you can—even on the road.Follow Us On IG:@coach_chrislee

In this episode of the Generation Fit podcast, Coach Chris and Coach Brett discuss the worst foods to order when eating out and provide healthier alternatives. They explore various cuisines, highlighting hidden calories and unhealthy options while emphasizing the importance of protein and lower-calorie choices. The conversation covers Italian, American, Asian, Korean, Indian, Japanese, and Tex-Mex cuisines, offering insights on how to navigate restaurant menus wisely to maintain a healthy diet while enjoying dining out.Chapters00:00 Introduction to Eating Out Wisely03:54 Italian Cuisine: Hidden Caloric Dangers08:36 American Restaurant Pitfalls18:47 Navigating Asian Cuisine: Chinese and Korean Dishes28:51 Exploring Indian Cuisine: Carbs and Calories36:14 Navigating Indian Cuisine for Healthier Choices37:41 Japanese Cuisine: The Good and the Bad43:47 Understanding Americanized Mexican and Tex-Mex Dishes51:58 Steakhouse Strategies for Healthier Dining58:31 Exploring Vietnamese Cuisine: Pho and Beyond01:01:44 The Deceptive Nature of Caesar SaladsFollow on Instagram@coach_chrislee

In this episode of the Generation Fit podcast, hosts Benji and Chris tackle common misconceptions about fitness, particularly among corporate desk workers. They discuss the healthy fallacy, emphasizing that eating healthier doesn't automatically lead to fat loss. The importance of whole foods and understanding calorie intake is highlighted, along with a critical look at protein bars and snacks. The hosts also explore efficient workout strategies, debunking the myth that more time in the gym equals better results. Meal timing is addressed as a significant misconception, and the episode concludes with a discussion on the art of wrestling and its parallels to fitness.Timestamps00:00 Introduction to Misconceptions in Fitness00:20 The Healthy Fallacy: Eating Healthy vs. Losing Weight04:57 The Importance of Whole Foods for Health14:16 Time in the Gym: Quality Over Quantity25:23 Meal Timing: Finding What Works for You31:53 Meal Timing and Preferences34:35 Building Better Eating Habits35:34 The Importance of Meal Timing37:14 Focus on the Basics39:03 Personal Updates and Life Experiences43:25 Sports and Entertainment Discussions47:47 Wrestling and Storytelling in Sports54:38 Injury Prevention and Gym SafetyFollow Us on IG@coach_chrislee@benjitucker.fit

Chapters00:00 Introduction to Lifestyle Hacks for Desk Workers02:48 Maximizing Movement: Steps and Activity Hacks06:01 Hydration and Nutrition: Staying Energized at Work08:51 Managing Energy Levels: Caffeine and Sleep Strategies11:57 Ergonomics: Setting Up for Success at Your Desk14:46 Planning for Success: Meal Prep and Healthy ChoicesInstagram@Coach_ChrisLee@Benjitucker.fit

00:00Introduction to Training for Busy Professionals02:54Understanding Training Frequency and Volume05:59Optimal Training Splits for Corporate Workers09:08The Importance of Consistency in Training11:54Recommended Workout Structures and Movement Patterns14:46Designing Effective Full Body WorkoutsInstagram Handles@coach_chrislee@benjirucker.fit

Timestamps00:00 Understanding Skinny Fat: The Basics02:59 Caloric Management for Skinny Fat Individuals06:01 Body Recomposition: The Ideal Approach08:48 Psychological Factors in Weight Management12:01 The Role of Lifestyle Changes14:58 Building Muscle vs. Losing Fat: The Dilemma17:53 Long-Term Success: Habits Over Quick Fixes23:54 The Transition from Active to Sedentary Lifestyle26:31 Understanding Caloric Deficits and Lifestyle Changes29:36 Metrics Beyond the Scale: Tracking Progress30:29 The Impact of Diet on Health and Immunity34:35 Cultural Perspectives on Health and Nutrition40:22 Conclusion

TimeStamps00:00 Introduction 02:46 Building Sustainable Habits05:58 The Importance of a Sound Plan08:46 Investing in Yourself for Long-Term Success11:59 The Role of Self-Talk and Mindset14:55 Transforming Yourself: The Alchemy of Self17:52 Meal Planning for Success21:05 Protein as a Priority in Nutrition36:23 Building Healthy Habits Gradually39:53 Cutting the Fluff: Streamlining Your Diet43:10 Understanding Protein Sources46:04 Planning for Indulgence: Balancing Treats and Nutrition51:57 The Power Dynamics of International Relations58:30 Government Spending and Economic Efficiency

Timestamps:1. **[00:00:26]** - Discussion on navigating corporate lunches (cafeteria vs. Uber Eats) while staying on track with fitness goals like fat loss and muscle building.2. **[00:01:32]** - Advice on choosing meals that fit calorie and protein goals, emphasizing lean meats and avoiding high-calorie sides like French fries.3. **[00:03:11]** - Tips on selecting lean protein options at work cafeterias, suggesting conversations with staff for customized meals.4. **[00:06:01]** - Strategies for using Uber Eats or dining out, including pre-selecting healthy menu items within a 10-minute radius.5. **[00:07:53]** - Examples of fast food options (e.g., Chick-fil-A, Taco Bell) that can fit into a high-protein, low-calorie diet.6. **[00:12:02]** - Suggestion to preload protein throughout the day to allow flexibility in evening meals without derailing fitness goals.7. **[00:17:21]** - Advice for someone transitioning from zero workouts to seven days a week, emphasizing sustainability and starting with 2-3 days a week.8. **[00:21:28]** - Discussion on the pitfalls of overcommitting to a gym routine, leading to burnout and potential failure.9. **[00:23:25]** - Importance of finding a sustainable workout and diet routine that can be maintained long-term for lasting results.10. **[00:25:00]** - Explanation of how starting with fewer gym days can build motivation and consistency, leading to better long-term adherence.Instagram Handles:@benjitucker.fit@Coach_ChrisLee

00:00:00 - Introduction: Hosts introduce the podcast theme on finding time to work out and debunking motivation myths.00:00:26 - "Time Constraint Excuse": Discussion on time management and debunking the excuse of being too busy to exercise.00:01:41 - Fitness for Busy Professionals: Emphasis on efficient workouts requiring only 2-3 sessions per week.00:03:55 - Prioritization: Addressing the importance of prioritizing health amid busy schedules.00:06:12 - Home Gym Setup: Advocating for at-home workout solutions for time-strapped individuals.00:09:10 - Lunchtime Workouts: Encouraging flexible scheduling like extended lunch breaks for exercise.00:15:11 - Lack of Motivation: Tackling misconceptions about motivation and the importance of actionable steps.00:17:04 - Two-Hour Weekly Workouts: Highlighting the effectiveness of short, consistent, and focused fitness routines.00:20:01 - Micro Wins: Celebrating small achievements like improved consistency and energy levels as fitness milestones.00:24:42 - SMART Goals: Explaining goal-setting using the SMART (Specific, Measurable, Attainable, Relevant, Timely) method.00:25:26 - The Gold Rush Analogy: Emphasizing process-oriented thinking to stay consistent with fitness efforts.00:29:07 - Fear vs. Desire: Exploring how fear of negative outcomes often drives lasting motivation.00:30:11 - Your Why Over Motivation: Importance of understanding deeper personal reasons for fitness goals.00:33:12 - Reflecting on Honesty: Drawing parallels between honest effort and long-term fitness success.

00:00 - Introduction and navigating fitness during Thanksgiving.00:22 - Traditional Thanksgiving food and cultural differences in food preferences.02:05 - The controversy over Thanksgiving food and alternatives like steak and lobster.06:02 - Allocating calories for Thanksgiving desserts without guilt.07:09 - Importance of weekly calorie budgeting to maintain fitness goals.09:53 - Strategies for enjoying Thanksgiving without binge-eating or guilt.12:34 - Addressing alcohol's impact on fitness progress during the holidays.14:40 - Balancing protein and fiber to prepare for high-calorie meals.16:03 - Tips to reduce post-Thanksgiving bloating and digestion issues.20:12 - Overcoming family pressure to overeat at holiday meals.23:00 - The psychological relationship with food during social gatherings.25:45 - Thanksgiving as a chance to focus on food quality rather than quantity.28:11 - Chinese and cultural alternatives to traditional Thanksgiving meals.31:20 - Integrating fitness habits into holiday traditions.35:02 - Ending with practical advice for navigating social and fitness challenges during the holiday season.Follow us on IG:Benji: @BenjiTucker.FitChris: @Coach_ChrisLee

00:00 - Introduction and welcoming listeners to the Generation Fit podcast.00:10 - Debate on having a Department of Fitness in government.00:29 - Discussion on physical education decline in the U.S. vs. other countries.01:37 - Reflection on past U.S. fitness programs and their successes.02:18 - Concerns about national fitness and mental resilience.03:24 - Fluoride and health debates in the context of fitness.04:20 - Ancestral dietary practices and their health impacts.06:48 - Setting realistic expectations for fitness results.07:30 - Importance of consistency in fitness progress.08:44 - Addressing body image and self-comparison.09:37 - Mental health benefits of fitness and incremental improvement.13:09 - Strategies for staying consistent with fitness while traveling.15:07 - Advice on managing social commitments and diet.16:40 - Practical tips on integrating fitness with a busy work schedule.19:45 - Final thoughts on balancing family, personal life, and fitness.