In this episode of FOF Gym Chat, we dive deep into one of the most common topics in the gym — what to eat before and after your workouts. From the early morning crew at 5 a.m. to the class that closes out the day at 5 p.m. , we break down how timing, food choices, and hydration impact your energy, performance, and recovery. Learn how to fuel smarter, avoid the “I ate too close to class” regret, and fine-tune your nutrition so you feel strong in every session.Enjoy!K+J
Training cycle 8 starts Monday! This is the last full training cycle before the holidays start. Commit.Show up. Train hard. Let's go!Enjoy -K+J
Nutrition doesn’t have to be complicated. In this episode of the FOF Gym Chat podcast, we break down why focusing on protein and produce is still the most effective—and overlooked—approach to building muscle, managing weight, and improving health for the long haul. If you’re tired of hopping from diet to diet, this is the reset you need.Enjoy!K+J
As we age, strength becomes less about aesthetics and more about independence, health, and longevity. In this episode, we break down why muscle truly is your insurance policy after 40 — protecting your joints, metabolism, blood sugar, and overall quality of life. Whether you’re already training or just getting started, this episode will give you the perspective and tools to stay strong for the long haul.Enjoy!K+J
Most people think a “lifestyle change” means eating better or working out more. But the truth? Real change is an identity shift. It’s choosing discomfort in the short term to build resilience and freedom in the long term.In this episode, we dig into why:Choosing the hard thing now actually makes life easierIf nothing changes, nothing changesConsistency builds resilience (and inconsistency destroys it)Why comfort might actually be the biggest cost to your healthIf you’re tired of feeling stuck or settling for “just existing,” this one’s for you.Enjoy!
What do you do when you’re feeling sore, tight, or banged up? Quitting isn’t the answer — but neither is ignoring the problem. In this episode, we share strategies to modify training, prioritize recovery, and keep progressing even when you’re not at 100%.Enjoy!K+J
Our next training cycle starts on Monday, 9/1. Here's a breakdown of what to expect. Here's a hint...we will see lots of supersets :).Enjoy!
Goals can be a great motivator — until they start feeling like a prison. In this episode, we’re digging into what happens when the very thing that’s supposed to inspire you starts holding you back. We’ll share how to spot the signs that your goals have become a cage, why flexibility matters, and how to shift your focus so you can keep progressing without burning out or losing joy in the process. If you’ve ever hit a goal and still felt unfulfilled — or found yourself trapped by your own expectations — this episode will give you a fresh way forward.Enjoy!K+J
The effort you put into growing—whether it’s emotional control, fitness habits, or mindset shifts—is changing you, even if you can’t see the results in real time. One day, life will test you… and the “new you” will show up. In this episode, we share a personal story from a day on the water that could have gone sideways—but instead became a win—because of years of small, unseen work. We’ll talk about why growth is often invisible in the moment, how to keep showing up for yourself, and how those habits eventually shine when it matters most.Enjoy!K+J
Everyone wants the secret to long-term results—but the truth is, it’s not flashy. It’s not intense. It’s not exciting.It’s mundane.In this episode, we dig into the not-so-glamorous habits that actually drive progress—like prepping your food, showing up to lift, walking after meals, and sticking to your plan even when it feels boring.They’ll talk about:Why consistency beats intensity (every time)Real-life examples of “mundane” habits that compound over timeHow to push through the funk when you feel stuck or unmotivatedSimple strategies for building systems that lastIf you’ve been waiting for motivation to show up—this episode is your reminder that discipline is what builds results.Enjoy!K+J
Our next training cycle kicks off on Monday, August 4th. Join us as we chat about what to expect as well as our training splits for our upcoming cycle.
Still chasing quick fixes? This episode is your wake-up call.We break down why the long game—not a 30-day shred—is the real path to lasting change. If you’ve ever felt frustrated by slow progress, this one will reframe your mindset and reignite your commitment.You’ll learn:Why quick fixes backfire (and what they cost you long term)What real progress actually looks and feels likeHow to stay motivated when results come slowlyWhy building muscle and consistency is always worth the waitThis episode is equal parts truth bomb and encouragement—and a reminder that nothing worth building happens overnight.Enjoy!
In this episode, we challenge the mindset that “skinny” is the goal. If you've spent years trying to get smaller, working out to lose weight, or eating less to tone up—this one's for you.They break down:Why chasing “skinny” leads to stalled progress and frustrationHow muscle is the key to long-term fat loss and a faster metabolismWhy strength—not size—should be your goalThe freedom that comes from fueling your body and training for powerThis is the episode that will shift your mindset, challenge the old narrative, and help you step into the strongest version of yourself.Enjoy!
Our next training cycle kicks off on Monday, June 23rd. Join us today as we chat all about what to expect, our training splits, and how this is the perfect training cycle for summer.
In this episode of FOF Gym Chat, we tackle two questions that come up pretty regularly in the summer months:1️⃣ “How many calories am I burning?”2️⃣ “How do I stay on track while traveling?”We break down the myth of exercise as the primary fat-loss driver (spoiler: it’s not!), and share realistic, guilt-free strategies for navigating vacations without losing your hard-earned progress. Whether you're new to the gym or a seasoned athlete, this episode is packed with actionable advice — and a healthy dose of honesty.
There’s something powerful about training alongside others. In this episode, we break down why group training is more than just exercise—it’s motivation, consistency, accountability, and momentum all rolled into one. Learn how the right group environment can fast-track your results, strengthen your mindset, and help you stay on track for the long haul. Plus, we unpack what to watch out for—like the comparison trap—and how to stay focused on your unique journey. If you’ve been going solo and feel stuck, this episode might be your nudge to try something new.
Is your progress really stalled—or are you just relying on one random number to tell the story?In this week’s episode, we unpack one of the most common mindset traps we see: stepping on the scale once and using that number to define your success—or failure.We break down:Why one weigh-in doesn’t equal progressThe real reasons the scale fluctuates (and why that’s not bad)What you should be tracking insteadHow to shift your mindset and stay consistent long-termWhether you're trying to lose fat, gain muscle, or simply stay committed, this episode will challenge your perspective and help you zoom out for the bigger picture.
Cycle 4 starts Monday! Join us as we break down our training splits, what to expect, and Josh's thoughts on this training cycle.
You’re training hard. You’re eating “clean.”So why do you still feel stuck, exhausted, or constantly craving carbs?In this episode of the FOF Gym Chat, we break down why eating more—not less—might be the exact shift your body needs.We’ll unpack common signs of under-eating, how it affects your metabolism and hormones, and why fueling properly (especially with protein and carbs) is the real game-changer for body composition, recovery, and long-term results.If you’ve been stuck in the “less is better” trap, this one’s for you.Enjoy!K+J
If you’re tired of chasing perfection and always restarting on Monday, this episode is your wake-up call. Today, we unpack the trap of the “all or nothing” mindset and share why long-term transformation is built through boring, consistent, small wins—not giant overhauls. Learn how to set a realistic floor for your habits and finally start building lasting momentum.Enjoy!K+J