Fitness Stuff (for normal people)

Join hosts Mariana and Tony as they tackle misinformation within the fitness industry. This episode gives you six red flags that signal your favorite fitness influencer might be misleading you (aka, full of s***). From spotting biases in their advice to evaluating the credibility of their sponsorships, Mariana and Tony share personal anecdotes and essential tips to ensure you're following genuine expertise. Get ready to sift through the hype and discover what makes an influencer truly trustworthy! All Training Programs: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to all complete 12-week training programs HERE ⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Other resources: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TIMESTAMPS: (04:50) Social media pros & cons (11:40) Understanding bias in health influencers (24:25) Uses only animal research (not human data) (39:49) Confirmation bias in social media (42:49) The White Coat Epidemic (50:39) Demonizing Single Foods/Ingredients (01:01:35) Sponsorship Ethics (01:05:53) The Business of Influencing

What happens when you need to take time off from the gym? One of your hosts, Tony, is in the thick of this experience due to surgery and eager to help others that might be in the same position currently or in the future. In this episode, all aspects of how to stay healthy during a break from the gym or moving your body will be covered. A variety of changes need to be considered during this time such as diet, lifestyle, movement, psychological affects, and so much more. All Training Programs: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to all complete 12-week training programs HERE FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Other resources: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Timestamps: (14:00) How fast do you lose muscle? (18:46) How fast do you lose strength? (21:57) What to do to SAVE muscle (calories) (28:15) What to do to SAVE muscle (protein) (35:13) What to do to SAVE muscle (movement) (47:09) What to do to SAVE muscle (supplements) (50:01) How fast does muscle/strength come back (55:25) The psychology aspect

Let’s talk about carcinogens! Marianna and Tony are breaking down what carcinogens actually are and how they are classified, myths/ misconceptions about diet regarding carcinogens, “cancer causing” ingredients, and whether or not “super foods” can decrease cancer risk. Tune in to learn all about it! All Training Programs: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Other resources: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Timestamps: (6:08) What is a carcinogen? (22:06) Cancer causing foods/ ingredients (32:37) Red meat (45:09) Soy products (50:43) Coscto (56:31) Sugar and cancer (1:02:07) Foods that prevent cancer

Are you ready for a pod episode that will keep you on the edge of your seat? Marianna and Tony have created yet another episode that will help you tackle your exact situation and clarify most questions the average person may have regarding what split to follow. Although a workout split simply refers to how you’ll organize your training throughout the week, it can be more complex than that. Your hosts are ready to assist you in finding what variables will help you find exactly what split to go with. All Training Programs: ⁠⁠⁠⁠⁠⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠⁠⁠⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Other resources: ⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Timestamps: (7:44) What is a training split (8:23) What matters when choosing split (21:47) Bro-Split (26:31) PPL/Push, Pull, Legs (38:39) Full Body Split (1:03:18) Upper/Lower Split (1:10:18) How often should you change your split? (1:18:43) Bottom line when choosing split

Get to know your hosts with a very special episode focused on a different area of expertise, your hosts’ relationship, and the history of Marianna and Tony. Take a listen to understand the individual backgrounds of each host as they reveal their greatest tips on entering the fitness and social media industry while representing two completely different niches! Grab this opportunity to go behind the scenes and learn strategies from two individuals who have gathered over a million followers as individuals and just hit their millionth listen on Spotify (whoop whoop!)! Timestamps: (4:11) Transferable skills (17:44) Marianna's story (31:09) Tony's story (58:15) FSPod was Born/ Social Media Deep Dive Resources: -> ⁠⁠⁠⁠⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠⁠⁠⁠⁠ -> ⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

In this controversial conversation, the hosts discuss the topics of ephedrine and its ability to increase metabolic rate and suppress hunger. Nicotine and the studied health *benefits (yes, you read that right), pelvic floor training (especially for men). And when it comes to nutrition labels, they caution against relying solely on front-of-package claims, as they can be extremely misleading. TIMESTAMPS: (00:00) Intro (04:22) Ephedrine for fat loss (17:04) How to read nutrition labels (28:32) Nicotine benefits & risks (55:30) Pelvic floor (especially for men) Resources: -> ⁠⁠⁠⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠⁠⁠⁠ -> ⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Takeaways Ephedrine can be an effective fat burning supplement when used responsibly, but it should be used towards the end of a diet or on days when hunger control is needed. Front-of-package claims on nutrition labels can be misleading, and it's important to be aware of the most common misleading claims, such as 'natural' and 'organic'. The term 'natural' on a nutrition label does not have a formal definition and does not necessarily mean that the product resembles anything natural. The 'organic' label tells you nothing about the health of a food, it is regulated by governing bodies but organic crops can still use both synthetic pesticides and non-synthetic pesticides. Understand the potential benefits of nicotine when separated from tobacco. Nicotine acts as a strong nootropic, enhancing cognition and focus by increasing neurotransmitters like dopamine, acetylcholine, and norepinephrine. Nicotine can also be used to reduce appetite and suppress cravings while dieting, but it should be used in moderation and with caution due to its addictive nature. Delivery methods like smoking and vaping can have harmful effects on the body, while options like nicotine gum or mints are safer. Pelvic floor training is beneficial for both men and women, improving bladder control, sexual pleasure, core stability, and reducing the risk of injury. Keywords ephedrine, fat burning supplement, metabolic rate, hunger suppression, nutrition labels, all natural, organic, misleading claims, food labels, organic, low calorie, nicotine, nootropic, brain, body, cognition, focus, neurotransmitters, appetite, smoking, vaping, zyn, tabacco, nicotine gum, nicotine pouches, pelvic floor training, bladder control, sexual pleasure, core stability, injury risk

Cheers! Grab a beverage and tune in to today’s episode. This topic is one of the most commonly consumed substances on the planet… Alcohol. Marianna and Tony designed this episode so that their listeners feel confident in making decisions regarding alcohol consumption because of the knowledge and facts learned. TIMESTAMPS: (7:24) Defining alcohol (16:39) Fat loss (28:20) Building muscle (33:59) Gut health (41:57) Impact on hormones (51:56) Mental health / Cognition (01:02:19) Sleep Resources: -> ⁠⁠⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠⁠⁠ -> ⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! ⁠⁠⁠Tony's Instagram⁠⁠⁠ ⁠⁠⁠Marianna's Instagram⁠⁠⁠ ⁠⁠⁠Podcast Instagram⁠⁠

Tune into this episode to figure out what and where to put certain advanced training techniques in order to help individuals build more muscle and more strength. This episode will also be beneficial for any listeners who feel as though they've been stuck in a plateau. Advanced trainings reviewed will be techniques such as drop sets, super sets, MYO rep sets, and several more. Time Stamps: (09:15) Super Sets (25:00) Drop Sets (31:07 MYO Rep Sets (37:10) Forced Reps (43:15) Pre-Exhaust Sets (49:36) Long-Length Partials Resources: -> ⁠⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠⁠ -> ⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! ⁠⁠Tony's Instagram⁠⁠ ⁠⁠Marianna's Instagram⁠⁠ ⁠⁠Podcast Instagram⁠⁠

We’re all a little misunderstood… including these top 5 misunderstood topics in the health and fitness industry. Your hosts will guide you through a break down of these heavily debated topics using science and research. If you are seeking answers on topics such as sugar, insulin, seed oils, cortisol, and fat-burning then this episode is for you! By the end of this episode, listeners should be able to make clear, educated decisions on what role these topics should play in each individuals’ life! (11:39) Sugar (27:55) Cortisol (45:27) Seed Oils (01:07:41) Fat Burning (01:17:43) Insulin Resources: ⁠⁠Access to all 12-week training programs HERE⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! ⁠⁠⁠Tony's Instagram⁠⁠⁠ ⁠⁠⁠Marianna's Instagram⁠⁠⁠ ⁠⁠⁠Podcast Instagram Studies mentioned in podcast: Seed oils + inflammation https://www.ahajournals.org/doi/10.1161/01.ATV.0000163185.28245.a1https://pubmed.ncbi.nlm.nih.gov/8194494/ https://www.tandfonline.com/doi/full/10.3109/09637486.2013.775228 https://www.cell.com/heliyon/fulltext/S2405-8440(20)31554-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2405844020315541%3Fshowall%3Dtrue https://academic.oup.com/aje/article/163/3/222/59715 Seed oils + heart disease https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.114.010236 https://link.springer.com/article/10.1007/s00394-021-02507-1https://www.ahajournals.org/doi/10.1161/01.ATV.14.6.892 Seed oils + metabolic health https://academic.oup.com/jcem/article/89/4/1641/2844241?login=falsehttps://www.sciencedirect.com/science/article/abs/pii/S0163782708000593?via%3Dihub https://academic.oup.com/jcem/article/104/12/6207/5540968?login=false https://www.lipidjournal.com/article/S1933-2874(17)30513-5/abstract⁠⁠⁠⁠

In this episode, join Marianna and Tony as they delve into the intricacies of our relationships with food. They'll guide you through identifying the tell-tale signs of a troubled relationship with eating and offer actionable advice on fostering a healthier, guilt-free connection with your meals. Drawing on the latest research, this discussion not only explores the common pitfalls of dietary restrictions but also illuminates the path to enjoying a balanced, restriction-free diet. Whether you're battling food guilt or just curious about mindful eating, this episode provides the insights you need to transform your dietary habits for the better. As always, our conversation is rooted in the most up-to-date scientific findings, ensuring you leave with both knowledge and practical steps to improve your daily life. Time Stamps: (3:36) - What is your relationship with food? (19:10) - Hunger/fullness cues (37:23) - “Good” vs. “Bad” foods (50:35) - Mindfulness (01:03:00) - Trendy Diets (01:15:24) - Outside Influence Resources: -> ⁠⁠⁠⁠Access to all 12-week training programs HERE⁠⁠⁠⁠ -> ⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! ⁠⁠Tony's Instagram⁠⁠ ⁠⁠Marianna's Instagram⁠⁠ ⁠⁠Podcast Instagram⁠⁠⁠

If someone is looking for a complete guide on how to set up the perfect lean bulk.. look no further. Marianna and Tony will take you through all the checkpoints to create a custom plan for specific goals that can be applicable to a variety of body types. As always, this episode is based upon the most recent research and science. Time Stamps: (4:15) - Tony's Grandma Taking Creatine (7:46) - Clean vs. Dirty Bulk (18:47) - How to Optimize Muscle Protein Synthesis (38:15) - Calories For Lean Bulk (56:01) - Protein Goal (01:02:37) - Supplements to Take (01:03:46) - Body Fat Percentage Goals (01:04:24) - Hard Gainers Resources: -> ⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠ -> ⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! ⁠Tony's Instagram⁠ ⁠Marianna's Instagram⁠ ⁠Podcast Instagram⁠⁠

Another episode of your favorite series: Round Robin. Your hosts, Marianna and Tony, combined four bite-size topics to create one, information packed episode. Tune in to be educated on current topics such as training to failure, water fasting, mushroom supplements, and food combining. Quick Links: (4:29) Training to Failure (17:19) - 3 Day Water Fast (33:04) - Mushroom Supplements (51:37) - Food Combining Resources: -> ⁠⁠Access to all complete 12-week training programs HERE⁠⁠ -> ⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Part TWO of a two part series where your hosts uncover the top 10 trends in fitness that are a COMPLETE waste of your money. They explain why these trends are scams, and how you could save your bank account hundreds if not thousands of dollars just in a few months. As always, your hosts’ points are backed by updated science and research. Enjoy! Timestamps: (00:8:50) - Fat Burning Workouts / Spot Reduction (00:21:18) - Gut Health Supplements (00:41:45) - Cryotherapy (00:51:17) - Herbalife, Arbonne, etc. / MLM Supplement Companies (00:57:00) - Alkalizing Diets/Water/Supplements Other Episodes Mentioned in Episode: 10 Tips for Better Gut Health Probiotics 101 Resources: -> ⁠Access to all complete 12-week training programs HERE⁠ -> Fitness Stuff Calculators (Calorie, Protein, etc.)⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Buckle up for part one of a two part series! In this episode, your hosts are uncovering the top 10 trends in fitness that are a complete waste of your money. They explain why these trends are scams, and how you could save your bank account hundreds if not thousands of dollars just in a few months. As always, your hosts’ points are backed by updated science and research. Enjoy! Timestamps: (00:03:34) - Athletic Green (00:22:13) - Reducing Blood Sugar Spikes / CGMs (00:36:26) - Organic Food (00:53:26) - LMNT Electrolytes (01:04:13) - Food Sensitivity Tests Resources: Access to all complete 12-week training programs HERE Fitness Stuff Calculators (Calorie, Protein, etc.) FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠ Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

The Round Robin series has returned! Your hosts, Marianna and Tony, will cover several topics this episode that have been highly requested. In today's episode, yours hosts will cover stubborn fat, women on steroids, and "the pump"! Time Stamps: Stubborn Fat - (4:00) Female Steroid Use - (22:25) The Science of the Pump - (34:20) The Yuka App - (44:20) New Programs: ⁠⁠⁠NEW 12-Week Glute Training Program⁠⁠⁠ ⁠⁠⁠NEW 12-Week Upper Body Focused Training Program All Other 12-Week Programs⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠, and more ⁠⁠⁠⁠⁠⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠⁠⁠⁠⁠⁠ (Protein, calorie, strength, and more) Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Marianna and Tony dissected the hard information and made it easier for the masses to understand when it comes to nutrition. In this episode, your hosts are reviewing rules that will equip you with scientifically backed, practical guidelines to apply to your routine. Ultimately, the goal of this episode is to make listeners understand how to reach goals easier and extend your lifespan. Quick links: Rule I Taste The Rainbow - (6:00) Rule II Importance of Protein- (23:20) Rule III Fiber Intake- (28:41) Rule IV Adding to Your Diet - (39:37) Rule V Be Intentional - (50:04) New Programs: ⁠⁠NEW 12 Week Glute Training Program⁠⁠ ⁠⁠NEW 12 Week Upper Body Focused Training Program⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠, and more ⁠⁠⁠⁠⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠⁠⁠⁠⁠ (Protein, calorie, strength, and more) Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Today, your hosts are bringing you their top 10 rules to follow to have a well-rounded, successful fitness journey. This list contains rules to follow inside and outside of the gym as well as mentally and physically. Take a listen and see if your routine is missing a few.. if so, that could be what is currently holding you back from your full potential. Other episodes mentioned in today's episode: Ep 103 // Top 10 Reasons Your Workout Isn't Getting You ResultsEp 88 // Body Recomp: Lose Fat & Build Muscle At The Same Time (a complete guide) Ep 83 // How To Fix Your Sleep Ep 48 // Progressive Overload 101 Quick Links / 10 Fitness Commandments: Thou shalt not skip cardio (6:28) Thou shalt follow a training program (14:24) Thou shalt train using progressive overload (18:36) Thou shalt leave thy ego at home (24:30) Thou shalt honor thy rest days (28:21) Thou shalt not skip thy warmup (38:30) Thou shalt fuel your body (42:37) Thou shalt lift heavy enough / RPE scale (51:12) Thou shalt keep it simple (56:29) Thou shalt stop comparisons (1:00:00) New Programs: ⁠NEW 12 Week Glute Training Program⁠ ⁠NEW 12 Week Upper Body Focused Training Program⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠, and more ⁠⁠⁠⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠⁠⁠⁠ (Protein, calorie, strength, and more) Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

Let's talk about the biggest muscle in your core: GLUTES. Marianna and Tony will walk you through all the details and plans you need to know to achieve strong and well- developed glutes. Take a listen to this episode to create your own training split to prioritize glute development! New Programs: NEW 12 Week Glute Training Program NEW 12 Week Upper Body Focused Training Program FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠, and more ⁠⁠⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠⁠⁠ (Protein, calorie, strength, and more) Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people) Timestamps: Understanding The Glutes (4:24) Foundations of Effective Glute Training (23:27) Exercise Choice (42:00)

In this episode, Tony and Marianna break down the science behind over eating and binging. Because ultimately when a diet fails, it’s due to this. They give you 10 evidence based tips to better manage and ultimately beat over eating so you can lose fat, build lean muscle, and maintain your progress for good. Quick Links: Tip 1- (5:43) Tip 2- (12:55) Tip 3- (17:08) Tip 4- (22:00) Tip 5- (31:52) Tip 6- (36:05) Tip 7- (44:06) Tip 8- (52:54) Tip 9- (1:00:09) Tip 10- (1:06:00) FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes every Friday answering your questions Weekly Legion Supplement giveaways Advanced 12-Week Training & Mobility Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠, and more ⁠⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠⁠ (Protein, calorie, strength, and more) Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)

The crowd favorite series Round Robin is back with another episode. Round Robins are "bite-sized" segments of highly requested topics that do not require entire episodes. In this episode, the hosts will cover: bodytypes/somatotypes; whether or not colostrum supplements are worth the hype; how worried you should be about food coloring, preservatives, and artificial flavoring; and the question of how do I get someone you love or care about to take better care of their health. Quick Links: Body types (4:51) Colostrum Supplements (16:42) Assisting your loved one (30:40) Food additives (48:52) FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes every Friday answering your questions Weekly Legion Supplement giveaways Advanced 12-Week Training & Mobility Programs Exclusive discounts to brands like Oura Ring, Marek Health, ⁠⁠⁠Examine.com⁠⁠⁠, and more ⁠⁠⁠⁠All of our FREE Calculators⁠⁠⁠⁠ (Protein, calorie, strength, and more) Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us! Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@fs.pod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness stuff (for normal people)