Reppin Fitness with Brick Headstrong

If you’re a busy mom or career-driven woman who wants real results without extreme diets or 2-hour gym sessions, this episode is your sign to press play. Coach Brick sits down with Bikini Olympia champion turned coach Nathalia Melo to talk consistency, confidence, and building a fitness routine that actually fits your life.We cover what really matters (and what doesn’t): why consistency beats perfection, how to start again when your body doesn’t feel like your own, whether progress photos & the scale help or harm, and how Nathalia’s program supports women juggling work, kids, hormones, and life.. including mindset work with an in-house counselor. Plus: a leg-day humbler (walking lunges), emotional eating, and Brick’s “ABCs of Fitness” (C is for Consistency, Cardio, Commitment, Courage).What you’ll learn:How to build a routine for the season of life you’re inThe biggest gym myths confusing women (low-carb fixes, “cheat meals,” endless classes)Why small, doable reps beat “all or nothing”A powerful 150-lb transformation story (hi, Pam)The mindset shift every woman needs: done is better than perfectTimestamps:0:00 – Who this episode is for + Brick meets Nathalia0:33 – The “ABCs of Fitness”: C is for Consistency, Cardio, Commitment… Courage!1:48 – Welcome to Reppin’ Fitness + Brick’s fly-swatter mic2:17 – Did you hit the gym? Leg day breakdown (curls, deadlifts, Bulgarians, squats)3:40 – Nathalia’s first gym at 14 in Brazil (saving allowance for a membership)5:12 – Wanting control through strength & activity5:58 – From Olympia stage to coaching: why extreme plans don’t fit real life8:07 – Nathalia’s system for busy working moms & pros9:12 – First step back when your body doesn’t feel like yours anymore10:01 – Why 30/60/90-day challenges fall short (think in 1-year horizons)10:40 – Gym lies to ditch: low-carb “fixes,” fasting without context, “cheat meal” mindset, class-only traps12:55 – Should you track weight & take progress photos? (how to do it without obsessing)14:40 – Inside the Powerhouse Academy: meet you where you are (travel, kids, schedules)16:46 – Beating perfectionism: in-house counselor, early-life messages about food & bodies18:30 – Client story: Pam loses 150 lbs & gets her life back20:31 – Work/kids/hormones: start with 2×15 min and build from wins22:45 – Emotional eating & habit systems (gym clothes after school drop-off)24:36 – The humbler: walking lunges (heavy!)—sets, reps, and standards26:05 – Training music talk: playlists, “Killing in the Name” moment27:30 – Brick’s cover dreams & Division P at the Olympia28:18 – The mindset shift: it doesn’t have to be perfect—it has to get done29:05 – OutroConnect with Nathalia -https://www.instagram.com/nathaliamelofitSupport Coach Brickhttps://www.brickheadstrong.com

Kids are heading back to school, but how do you keep them excited about fitness while they’re juggling classes, homework, and screen time?In this episode of Reppin’ Fitness, Coach Brick Headstrong teams up with YouTube creator and PE teacher Mr. J to explore fun, effective ways to get kids moving, and keep them engaged.From teaching the letter G in Brick’s ABCs of Fitness (hint: it’s all about gratitude) to turning “screen time” into “move time,” Mr. J shares how he blends catchy music, movement cues, and silly moments to inspire children to stay active.We dive into:Why gratitude is a powerful lesson for kidsHow to make movement fun with music and simple cuesTips for talking to children so they actually listenThe balance between fitness, fun, and learningMr. J’s journey from high school wrestling to YouTube creator for kidsIf you’re a parent, teacher, or just want to inspire young movers, this episode is packed with ideas, laughs, and yes.. plenty of reps.Timestamps:0:00 – Brick’s Song for Mr. J0:40 – The Letter G: Gratitude2:00 – Mr. J’s Gym Routine & Training Split3:10 – First Time in the Gym3:50 – Working with Kids as Young as Six Months5:20 – Becoming a PE Teacher & Entertainer7:15 – How to Make Movement Fun for Kids9:10 – Tips for Talking to Children12:20 – Teaching Kids About Anxiety & Coping Skills14:20 – Character-Building Songs for Kids16:20 – Turning Screen Time into Move Time18:00 – Why the Gym Can Inspire Kids Early20:30 – Back-to-School & Upcoming Content21:50 – Healthy Habits: Start Small22:40 – “Today’s My Day” – A Song for Brick’s Playlist23:20 – Stop Comparing Your Progress to OthersCONNECT:Mr. J: https://www.youtube.com/@heyitsmr.jCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with vegan health coach and author Kate Galli to explore how plants, confidence, and compassion all play a role in building a strong, healthy body.Kate shares her journey from an insecure gym newbie to a confident plant-based powerhouse. They dive into what it really means to thrive on a vegan diet, including busting myths, delicious swaps for gym staples like chicken and protein shakes, and why tofu is more versatile than you think.Whether you're curious about cutting back on animal products, going full vegan, or just want to eat healthier without sacrificing gains, this episode delivers the goods.Inside you’ll find:- What the “C” in ABCs of Fitness stands for- Why confidence matters more than perfection- How to ease into plant-based eating- Vegan gym meals that actually taste good- Tips for building muscle on a vegan diet- The difference between vegan and vegetarian- How to handle family or friends who eat differentlyThis one’s full of heart, plants, and reps.0:00 – Brick's "C" Word Dilemma0:30 – Meet Kate Galli, Vegan Health Coach1:15 – Did You Go to the Gym Today?1:50 – Kate’s First Time at the Gym2:35 – Gaining Confidence Through Fitness3:00 – What Is “Plant Positive”?4:10 – What Do Vegans Actually Eat?5:20 – Vegan vs Vegetarian6:10 – Building Muscle on a Vegan Diet7:20 – Tofu Is the New Chicken8:30 – Is Vegan Right for Everyone?9:20 – Common Vegan Mistakes10:30 – How to Eat Enough Protein on Plants11:30 – What Makes Vegan Eating Unhealthy?12:40 – Navigating Family Conflict Around Food13:50 – Healthy Vegan Desserts14:50 – Easy Ways to Start Eating Plant-Based15:20 – Kate’s Favorite Power Meal16:30 – Vegan Burger Ingredients17:10 – Pre/Post Workout Snacks18:00 – Fitness Myths About Veganism18:45 – One Confidence-Building Habit for Kids & Parents19:30 – Outro: One Thing You’re Proud Of TodayCONNECT:Kate Galli: https://www.instagram.com/strongbodygreenplanetCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

Menopause isn’t the end of your fitness journey, it’s the start of a new chapter, and Amanda Thebe is here to show you how to thrive through it.In this Reppin' Fitness episode, Coach Brick Headstrong chats with Amanda about the realities of menopause, why functional fitness matters more than ever, and how women can reclaim strength, joy, and confidence in this phase of life.Whether you’re feeling overwhelmed by symptoms or bombarded by sketchy wellness advice, this conversation brings honest, evidence-based insights—with plenty of laughs along the way.Inside this episode:- Amanda’s favorite “F-word” in fitness- What menopause actually is (and why it matters)- The biggest mindset shift women need during this time- Why “steps are reps” and food freedom is key- The supplement scams targeting women- Community, movement, and the importance of starting small- Amanda’s book Menopocalypse and where to learn moreThis isn’t about fixing you.. it’s about understanding you.Timestamps:0:00 – Amanda’s Hair + Favorite F-Word1:00 – First Gym Experience & Karate2:20 – What Is Menopause?3:00 – Education, Symptoms & Support4:10 – Functional Fitness & Food Freedom5:30 – Why Exercise Matters Now More Than Ever6:30 – Talking to Partners, Kids, & Building Community7:15 – It’s Not Too Late: Starting at 40, 50 & Beyond8:00 – Wellness Industry Gimmicks Exposed9:10 – Supplements That Help (and the Ones That Don’t)10:00 – Changing Your Mindset Around Menopause11:30 – Amanda’s Book Menopocalypse13:00 – Joy, Iron Maiden & Banana Curls15:00 – Final Advice: You’re Not AloneCONNECT:Amanda Thebe: https://www.instagram.com/amanda.thebeGet Her Book "Menopocalypse" on Amazon: https://amzn.to/4lLS42xCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong teams up with muscle scientist and educator Dr. Lauren Colenso-Semple for a myth-busting conversation on evidence-based fitness, especially for women.They break down everything from menopause misinformation to fitness fads, the real deal with creatine, and how women of any age can get stronger, healthier, and more confident in the gym.Whether you're lifting for the first time or trying to figure out what "evidence-based" fitness really means, this one’s packed with clear, science-backed info, plus a lot of laughs and a Florida Man story you won’t forget.Inside you’ll find:- The real reason women are being misled by fitness influencers- What menopause actually means for training & nutrition- Creatine: Hype vs. science- Why cardio isn’t the fat loss fix you think it is- How to overcome gym intimidation- Why lifting weights is a forever skill—even at age 80- Tips for building habits without burning out- How women are being overcharged for the same supplements- Dr. Lauren’s favorite training split & gym playlist- A guy with cholesterol leaking out of his hands (?!)This isn’t about shortcuts. It’s about the reps that matter.Timestamps:0:00 – Brick Introduces the Letter E0:25 – Dr. Lauren Suggests "Effort" & "Evidence"1:00 – Gym Talk: Night Owl vs. Morning Workouts1:40 – Dr. Lauren’s First Gym Experience2:30 – How to Beat Gym-timidation3:15 – Why Dr. Lauren Studies Women’s Training4:00 – Menopause, Misinformation & Midlife Fitness5:15 – Diet vs. Cardio: What Really Works for Fat Loss6:30 – Calories In vs. Out: Still True?7:25 – Creatine Hype Explained8:45 – Brain Benefits? GI Issues? High Dosage Myths10:00 – Pink Creatine for Women? Marketing Tricks10:45 – Are Diet Trends Hurting Us?11:40 – The Truth About Supplements12:30 – Do You Need a Vitamin D Pill?13:00 – Fasting for Fat Loss: Is It Magic?14:10 – Fitness Fads vs. Just Getting Started15:15 – Why Consistency Beats Gadgets16:30 – Overhauling Your Life Doesn’t Work17:10 – Why Women Are Told They Must Train Differently17:45 – Why Do Guys Skip Leg Day?18:20 – Should Women Train Upper Body Too?18:30 – The “Bulky” Myth18:55 – Dr. Lauren’s Personal Training Goals19:30 – Is 30 Minutes Enough? (Spoiler: Yes)20:00 – What Is MASS Research Review?20:40 – Fasted Training for Women: Busted Myths21:30 – Is It Ever Too Late to Start Lifting?22:30 – What’s on Dr. Lauren’s Gym Playlist23:30 – Florida Man Eats 9 Sticks of Butter Daily?!24:30 – Final Thoughts & Where to Find Dr. LaurenCONNECT:Dr. Lauren: https://www.instagram.com/drlaurencs1MASS Research Review: https://www.strongerbyscience.com/massCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with Dr. Christle Guevarra, a family physician who transformed her life one habit at a time, starting with belly dancing in her living room.Dr. Christle opens up about quitting smoking, learning to cook, and walking into the gym for the first time in her late 20s. Her slow, steady approach to health is a reminder that it's never too late to start, no matter your age, experience, or past habits.Whether you're trying to break free from convenience food, build strength after 30, or just find your first step, this episode is packed with wisdom, humor, and practical takeaways.Inside you’ll find:- How to start your fitness journey when you feel behind- The power of movement: from dance to deadlifts- Dr. Christle’s habit-based approach to long-term change- Meal prep tips that won’t take over your life- The surprising psychology behind gym intimidation and how to beat it0:00 – Brick’s Mustache & Kids Show Sneak Peek0:40 – The Letter D: Doctor? Dance?1:30 – Christle’s Workout Routine & Gym Check-in2:20 – VHS Tapes, Belly Dancing, and Getting Started4:00 – From DVDs to Wisconsin: Finding Movement at Home6:00 – Quitting Smoking & Starting Fresh7:45 – Grad School Stress & Kitchen Experiments9:15 – Goodbye Pizza Combos, Hello Beets11:00 – Veggie Favorites & Strength Training at 2713:30 – Tips for Getting Started Over 3015:00 – Meal Prep for Busy Adults16:40 – Why “All In” Often Backfires18:30 – Do You Need to Train Differently After 30?19:30 – Best Beginner Exercises at the Gym21:00 – Overcoming Gym Intimidation22:40 – Rebuilding Habits After Falling Off23:30 – What’s One Meal for Gains?24:40 – Burritos, Steak, and AI Sidekicks26:00 – What’s on Your Gym Playlist?27:30 – Final Words on Starting Late & Building HabitsCONNECT:Dr. Christle Guevarra: https://www.instagram.com/dr.christleCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with Brianna Battles, a strength coach, mom of two, and founder of the Practice Brave movement, to talk all about fitness, pregnancy, postpartum, and what it really means to stay strong.From bench pressing in high school to building a global coaching business, Brianna shares her journey through motherhood, strength training, and why “brave” is the B word that matters most. Whether you're a mom, a coach, or just someone trying to understand how to train through life’s big changes, this episode is for you.Inside you’ll find:- What “postpartum” really means (and why it’s forever)- Why moms are not fragile, and not invincible either- The #1 mistake coaches make with pregnancy clients- How partners can actually help (hint: take the baby, don’t just ask)- Garage gyms, Kendrick Lamar, and raising the next generation of strong kidsListen to the Practice Brave Podcast: https://open.spotify.com/show/1P1X8ylAyGPxc3dtzMBzGEFollow Brianna Battles: https://www.instagram.com/brianna.battlesFollow Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.comTimestamps:0:00 – Intro & B is for Brave0:40 – Meet Brianna Battles1:50 – Gym Today? Jiu-Jitsu Talk2:30 – Bri’s First Gym Experience3:18 – Strong Over Skinny4:20 – Training While Pregnant5:30 – What is Postpartum?6:25 – The Missing Guidance for Moms7:45 – Peeing While Sneezing? Let's Talk8:40 – “Get Back” Culture vs. Moving Forward9:08 – Moms Aren’t Washed Up10:00 – Raising Active Kids11:00 – The Garage Gym Setup12:15 – Training 5,000+ Coaches12:50 – Coaches’ Blind Spots14:20 – Reframing Postpartum Fitness Goals15:20 – Give Yourself Grace (And Time)16:30 – How Partners Can Actually Help17:30 – Why This Work Matters to Bri19:00 – Evolution of Women in Strength20:30 – What Gym Culture Still Gets Wrong22:00 – Coaching Postpartum Clients (Start Here)23:10 – Practice Brave Podcast & Brand24:20 – Cable Hip Thrusts & Feeling Strong25:30 – The Barbell is Non-Negotiable26:00 – Coffee, Toddlers & Kendrick Lamar27:00 – What Motherhood Taught Coaching Never Could28:08 – Outro

Jesse Mulley naturally lost over 260 pounds and he's still going! In this powerful episode of Reppin' Fitness, Coach Brick Headstrong sits down with Jesse to talk about life at over 500lbs to becoming a certified coach. Jesse’s story is a raw and inspiring look at extreme weight loss, mental health, and what it really means to show up for yourself every day.They talk about everything from the mental toll of obesity to the small wins that built momentum, from using VR games to get moving to walking into a gym for the first time. You’ll hear how Jesse rebuilt self-trust, learned to quiet food noise, and found a whole new relationship with his body.Whether you're just starting your journey or supporting someone who is, this episode will give you insight, motivation, and hope.In this episode, you'll learn:- How Jesse lost over 260 lbs naturally- What “food noise” is and how it affects mindset- Why mental health is key to long-term weight loss- How to stay consistent when results stall- The importance of rebuilding self-trust- How Jesse turned his journey into coaching others- Why glute bridges still make his “no thanks” listThis one’s not just about the scale, it’s about taking your life back.Timestamps:0:00 – Brick & Jesse Talk ABCs of Fitness0:40 – Jesse’s Return to the Gym Post-Surgery2:30 – How Much Weight Jesse Has Lost3:10 – Life at 500+ Pounds4:10 – What Eating Was Like Before5:10 – Depression, Self-Hate & the Turning Point6:00 – Why the Gym Helped When Diets Failed7:05 – Starting with VR Before Stepping in the Gym8:15 – Shoutout to Andrew Coates & Trainer Frazier9:30 – Pushing Past Mental Barriers11:30 – Non-Scale Victories & Finding Freedom12:45 – From Grocery Store Struggles to Axe Throwing14:10 – Walking with Purpose (Not Just for Steps)15:30 – Trusting the Science (Even When the Scale Stalls)16:30 – Lies We Tell Ourselves About Effort18:00 – Rebuilding Self-Trust & Loving Yourself Again19:35 – Becoming a Certified Coach (NASM + PN)20:30 – Working with Clients on Mental Fitness21:30 – What is “Food Noise”?23:30 – When Jesse Really Felt the Progress24:00 – What Self-Love Means Now25:00 – Exercises Jesse Hates (Sorry, Glute Bridges)26:00 – What’s on Jesse’s Workout Playlist?27:00 – Why You Should Never QuitCONNECT:Jesse Mulley: https://www.instagram.com/progressive.overhaulCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with Shane McLean, writer for Muscle & Fitness and founder of Outback Performance, for an honest convo about what really works in the gym—and why most people are still falling for fitness myths.From the dangers of AI-written workout advice to why barbells aren’t your only option, Shane breaks it all down in a way that’s accessible for everyone, especially beginners and busy parents.We talk about:- How AI is already changing the fitness industry—for better and worse- Why women still hesitate to lift weights (and how to change that)- How to get fit without a full gym setup- Smart time-saving workout strategies (hint: try tri-sets)- Staying motivated when life gets in the way- Why consistency beats perfection every timeThis one’s packed with no-nonsense advice and a few laughs too. Let’s get those reps.0:00 – Intro: Meet Shane McLean0:45 – Did You Go to the Gym Today?1:10 – First Time Working Out & Motivation from Friends2:00 – Raising Fit Kids & Setting the Example3:40 – Connection to Andrew Coates & Writing for Muscle & Fitness5:10 – How AI is Changing Fitness Content7:15 – Why AI Can’t Replace Good Coaching9:10 – The Art + Science of Real Coaching10:15 – Common Myths About Women & Weightlifting12:10 – Easing Into Strength Training Without Barbells13:45 – What to Do If You “Don’t Have Time”15:30 – Motivation Tips That Actually Work18:40 – Can Brick Be the Muscle & Fitness Centerfold?20:10 – The Future of Strength Training is Specialized23:00 – Shane’s Favorite Article: Health vs. Fitness25:10 – Best Gym Songs: Korn & Saliva26:30 – Final Advice: Consistency is EverythingHow to Connect:Shane McLean - https://www.instagram.com/outbackperformancesBrick Headstrong - https://www.instagram.com/brickheadstrongRep Brick Headstrong at the Gym, buy a shirt!https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with Andy Morgan, founder of RippedBody.com and co-author of The Muscle and Strength Pyramids, to discuss the truth behind fitness coaching, the dangers of misinformation, and the importance of sustainable habits.Andy shares his journey from being attacked as a teenager to becoming a respected coach in Japan, emphasizing the significance of consistency, community, and critical thinking in achieving long-term fitness goals.Whether you're a beginner or a seasoned lifter, this conversation offers valuable insights into navigating the fitness industry and building a healthier lifestyle.Timestamps:0:00 – Brick meets Andy Morgan (Ripped Body) 1:30 – Training talk & rep ranges 4:30 – Fitness Charlatans & the supplement industry 7:30 – How Andy built Japan’s top fitness site 9:30 – The truth behind quick-fix fitness products 11:00 – Why some influencers aren’t real coaches 13:00 – The trap of extreme diet tribes 15:30 – How Brick can grow as a coach 19:00 – Why people aren’t in a calorie deficit 22:00 – Weekend eating mistakes & underreporting 23:30 – Andy’s backstory: street attack & karate 25:30 – Tips for kids to get stronger 27:00 – Final question: Brick vs Andrew Coates 27:30 – Outro & thank you Andy Morgan on Instagram: https://www.instagram.com/Andy_RippedBodyCoach Brick on Instagram: https://www.instagram.com/BrickHeadstrongRep Brick Headstrong at the Gym!https://www.brickheadstrong.com

Coach Brick sits down with EliteFTS founder and strength legend Dave Tate for a powerful conversation on lifting, longevity, and the one thing gyms are missing: community.From overcoming bullying through strength to building a decades-long coaching career, Dave shares the mindset and mistakes that shaped him. They also dive into what makes a real coach, how training should change as you age, and why old-school lifts still work best.🎯 Topics:- Why strength is more than muscle- The #1 mistake beginners make- How to spot clout-chasing coaches- Why community matters more than ever- Training smart past your 30s, 40s & beyond🎧 New episodes of Reppin’ Fitness every week!👉 Follow Brick: https://www.instagram.com/brickheadstrong👉 Follow Dave: https://www.instagram.com/underthebar🌐 More: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with fitness coach Dr Joey Munoz for a real talk about calories, diets, and why most people are overcomplicating what it takes to get healthy.From understanding how calories actually work to why “named diets” (like keto, carnivore, and juice cleanses) miss the mark—Joey breaks it all down with practical advice you can actually use. Whether you're trying to lose weight, gain muscle, or just get a handle on emotional eating, this episode helps cut through the noise.Inside you’ll find:- A simple breakdown of calories, macros, and metabolism- Why diet quality and quantity matter- The real reason your lifestyle might be holding you back- How emotional eating, stress, and sleep tie into results- Why most “popular” diets aren’t the answerThis isn’t about shortcuts—it’s about doing it right.0:00 – Intro & Kid Blocks on Set 0:40 – Meet Joey Muñoz & Monday Gym Routines 1:30 – Joey’s Full-Body Training Schedule 2:10 – Raising Kids & Making Fitness Work 2:30 – Joey’s First Gym Experience 3:15 – What Rep Ranges Work Best? 4:17 – Why Do You Want to Lose Weight? 5:12 – Common Diet Trends & Pitfalls 6:23 – What Actually Works for Fat Loss 7:14 – Understanding Calories & Hunger 8:02 – Caloric Intake & Energy Balance Explained 9:32 – Talking Emotional Eating & Client Struggles 12:07 – How Lifestyle Interference Impacts Results 14:10 – The Word 'Diet' & Why It’s Misleading 15:20 – Tracking Macros vs. Intuitive Eating 17:30 – Brick’s Panda & the Cookie Problem 18:00 – Extreme Diets Clients Try 19:10 – What Is Ozempic? How It Works 20:30 – Risks & Benefits of Weight Loss Medications 21:20 – Why Diet Quality Still Matters 22:30 – Can You Lose Fat & Build Muscle? 23:40 – Brick Wants Size Without Losing Abs 24:20 – Who Inspired Joey’s Fitness Journey? 26:40 – Exercises to Get Strong Without a Gym 27:48 – OutroCONNECT: Dr Joey Munoz: https://www.instagram.com/dr.joeymunozCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with fitness coach and strength trainer Tom Sheppard to talk about what keeps you going—especially on the days you don’t feel like showing up.From his first protein shake thrown at him by his big brother to now running a full coaching business with his wife (a world record–holding powerlifter), Tom shares what fitness really looks like when it’s about more than muscles. This episode dives into the mindset, mental health, and small daily wins that make a lasting difference.Inside you’ll find:Why mental health is physical healthHow fitness saved Tom during his darkest yearsTips to stay consistent even when you’re unmotivatedThe truth about comparison, pressure, and “bad workouts”A banana drop set… yes, really.Whether you’re struggling to get to the gym or questioning if it’s even worth it, this episode will remind you: just showing up counts.Connect:Tom Sheppard: https://www.instagram.com/phoenixperformancetrainingCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.comTimestamps:00:00 – Intro: Brick Tests Out the New Set00:43 – Meet Tom Sheppard: Coach, Husband, Lifter01:30 – Training for a Photo Shoot & Rebranding Their Coaching Business02:15 – Tom’s First Workout: A Brother, Whey Protein & a Wake-Up Call03:45 – How Fitness Helped His Mental Health05:00 – Training for the Mind vs. the Muscles06:30 – Can You Be Too Dependent on the Gym?08:00 – The Pie Chart Exercise: Balancing Life Beyond Fitness09:40 – How to Shake Off a Tough Day (Hint: Get Outside)11:00 – Is the Fitness Industry Helping or Hurting Mental Health?12:50 – Why Physical and Mental Health Are the Same Thing14:00 – What the Gym Can Teach You About Focus and Discipline15:40 – How to Apply Gym Lessons to Life17:00 – Helping Kids Love Fitness Without the Pressure18:30 – The Comparison Trap & Dragon Ball Z Body Dysmorphia20:30 – The Real Flex: Pride in Effort, Not Outcome21:20 – The One Question Tom Asks Every Client23:15 – Why Knowing Why You Train Matters Most24:30 – Batman, the Joker & The Ever-Moving Fitness Goalpost25:40 – What to Say to Someone Struggling Right Now27:00 – Just Show Up: Why Discipline Beats Motivation28:50 – Brick’s Shortcut Reps & the Power of Showing Up Anyway29:20 – Tom’s Biggest Inspiration (Spoiler: It’s His Wife)30:20 – Banana Drop Sets & Other Weird Workouts32:00 – Getting Stronger Without a Gym33:10 – When Life Throws Lemons… Curl Bananas

Still Intimidated by CrossFit? This Will HelpCoach Brick Headstrong meets metal and muscle in this epic episode of Reppin’ FitnessCrossFit Level 3 Trainer, musician, and dad—Alex Mercieca—joins Brick to talk about how he mixes lifting with live music (literally) and how beginners can confidently step into the world of CrossFit.Whether you’re a curious first-timer or just want to know what “WOD” means, this episode covers it all—from bodyweight workouts to legendary CrossFit challenges like Murph and Fran. Oh, and there’s also a full breakdown of Brick’s leg day conspiracy theory.In this episode:- No-hands squatting while shredding guitar solos- The difference between traditional gym workouts and CrossFit- What a real CrossFit class is like- Why consistency beats supplements- What beginners need to know before their first dayGot questions like: “What if I’m out of shape?” “Am I too old?” “Will I get hurt?”This episode is for you.https://www.instagram.com/amercieca78https://www.instagram.com/brickheadstronghttps://www.brickheadstrong.comTimestamps:00:00 – Brick’s Headbanging Test00:56 – Meet Alex: CrossFit Trainer, Musician, Dad03:00 – First Time Working Out04:50 – CrossFit Rep Ranges Explained06:00 – What CrossFit Really Is08:00 – Can Beginners Do CrossFit?09:00 – Leg Day vs. Lower Body Day11:00 – How CrossFit Workouts Are Structured13:00 – Fran, Cindy & Hero WODs17:00 – CrossFit Results & Expectations

Coach Brick Headstrong is back—and this time, he’s teaming up with fitness expert Dr. Allan Bacon (aka “Dr. Sizzlin”) to break down everything you need to know about your first time at the gym.Whether you're starting from scratch or just getting back into it, this episode is packed with practical tips, mindset shifts, and a few laugh-out-loud gym fails (yes, ripped pants included).In this episode, you’ll learn:What to wear and bring to the gym (yes, your shoes matter!)How to deal with soreness after your first workoutsWhy perfect form is a myth—and what to focus on insteadHow to overcome gym anxiety and intimidationBeginner mistakes that lead to burnoutWhether or not you need supplements to startHow to form real, lasting fitness habitsGot questions like: “What if I don’t know what I’m doing?” “Are people going to judge me?” “Do I need a plan before I go?”Hit play, grab your Chuck Taylors, and let Brick and Dr. Sizzlin walk you through it—no stress, no shame, just solid advice (and maybe a few jokes).Connect with us: Dr. Allan Bacon: https://www.instagram.com/drallanbacon Coach Brick: https://www.instagram.com/brickheadstrong Support the Show: https://www.brickheadstrong.com

Coach Brick Headstrong is open for business—literally. In this episode, he teams up with entrepreneur and systems expert Brian Munroe to help fitness coaches take control of their careers and build sustainable, profitable businesses.From pricing your services to implementing smart systems, Brick gets a crash course in what it really takes to go from certified trainer to thriving business owner. This episode is packed with real-world advice for coaches ready to level up.You’ll learn: How to price your training packages with confidence What systems and software can save you hours each week The mindset shift needed to go from hobbyist to entrepreneur How to build an automated client onboarding system Why LinkedIn might be your secret marketing weapon Tools like Trainerize, Zapier, and ManyChat that make business smoother How to keep clients engaged and keep the money flowingIf you're a fitness trainer looking to grow your business—or just tired of typing with puppet fingers like Brick—this one's for you.Got questions like: “How do I turn personal training into a full-time business?” “What tools can help me save time and grow faster?” “Am I charging enough for my services?”Hit play and start building your fitness empire, one rep at a time.Timestamps: 00:00 – Intro: Brick & Brian Reunite 01:08 – Reps, Biceps & Gym Origins 03:07 – Brick Gets NASM Certified 04:10 – Hobby vs. Business: Mindset Shift 05:45 – Avoiding Burnout with Smart Systems 06:35 – ManyChat & AI Automations 07:30 – Zapier: Automating Client Onboarding 08:40 – Pricing Your Coaching Packages 10:45 – Growing Beyond Solo Coaching 12:00 – CRMs & Using Trainerize 14:00 – Basic Financial Systems for Trainers 15:00 – Why You Should Post on LinkedIn 17:00 – The Client Journey Mapping Method 19:20 – Brian’s Fitness Transformation Story 21:30 – Favorite Workout Songs (Rocky 4 FTW) 22:45 – Dealing with Gym Intimidation 24:50 – Final Advice + Brick Is Open For BusinessLike, subscribe, and share this episode with a coach who needs to hear it.Drop a comment: What’s your biggest challenge as a fitness coach?Connect with us:Brian Munroe on LinkedInCoach Brick on InstagramSupport the Show

This week on Reppin’ Fitness, Coach Brick Headstrong teams up with Chris Hitchko, founder of Show Up Fitness, to unpack personal training secrets. From getting certified to building a career, they cover what it takes to go from rookie to ripped. Expect tips on turning certs into cash, why hands-on experience beats textbooks, and how to flex your way to success—plus a little country music and a 10-pound belt buckle.Got questions like:"Do I need a certification to train?""How do I stand out as a trainer?""Can bodyweight moves get me jacked?"Coach Brick’s got you covered—hit play and start reppin’!Timestamps:00:00 – Intro: Meet Brick & Chris01:08 – Gym Vibes: Reps, Curls, and Yeehaws03:14 – Chris’ Origin: From Fourth Grade to Fitness Guru04:24 – Certified vs. Qualified: What’s the Deal?06:33 – Top Certs: NASM, ACE, Show Up & More09:50 – Career Hacks: Turning Certs into Cash11:40 – Nutrition Tips: The Gray Area Trainers Miss13:14 – Hands-On Training: Why It’s the Real MVP16:34 – Soft Tissue Certs: Help Clients in Pain17:14 – AI in Fitness: Friend or Foe?20:25 – Chris’ Goal: Benching 315 Again22:03 – Lifting Tunes: Country for the Win23:16 – Brain Gains: Reading to Stay Sharp25:26 – Advice for New Trainers: Keep Showing UpLike, Subscribe, and Rep It Out!Drop a comment—what’s your favorite workout jam?Connect:Chris Hitchko on InstagramCoach Brick on InstagramSupport the Show

What do you get when a jacked puppet interviews a cancer biologist? A repisode packed with brain gains and gym gains. This week on Reppin’ Fitness, Coach Brick Headstrong sits down with Dr. Joe Zundell to break down how the body works, what cancer actually is, how exercise helps your immune system, and why walking totally counts as a workout. They also cover the great egg shortage, gold bars, steak dinners, and the dangers of throwing either at a house. Seriously.Whether you’re curious about how cancer starts, want to know what kind of pre-workout a scientist takes, or just came here to see if Brick gets hungry mid-interview (spoiler: he does), this episode brings the laughs, the learning, and—of course—the reps.If you’ve ever said:"I don’t get what cancer is.""Does working out really make a difference?""Can I just walk and still be healthy?"Then Coach Brick says: this one's for you!Episode Breakdown:00:00 – Intro – Welcome to Reppin’ Fitness with Dr. Joe01:23 – Gym Check-In + Rep Ranges for Real Results04:30 – Brick Meets Dr. Joe’s Cats (Shoutout to Hermes & Apollo)05:42 – From Marine Biology to Cancer Research – The Origin Story07:40 – What Is Cancer? (Explained Like You’re 10)10:00 – How Reps Help Your Immune System Fight Off the Bad Stuff14:00 – Do Steps Count? Why Walking Is Legit Exercise17:00 – Genetics, Cigarettes & Radon – The Real Cancer Triggers22:30 – How Doctors Detect Cancer (and What They’re Getting Better At)24:50 – Immunotherapy, Radioactive Treatments & the Fight for a Cure26:00 – How Scientists Use AI (and Why It’s Not Replacing Brick Yet)30:00 – How to Actually Help Someone with Cancer34:45 – Cancer Myths: Juice Cleanses, Keto & Coffee Enemas?!36:30 – Dr. Joe’s Fitness Routine, Recovery Hacks & Pre-Workout Faves45:00 – Steak, Sweet Potatoes, and the Ultimate Post-Workout Meal48:15 – Closing It Out with Gratitude, Goofiness & More Reps🎧 Like, Subscribe, and Get Those Reps In!Connect with Dr. Joe Zundell on Instagramhttps://www.instagram.com/dr.joezundellConnect with Coach Brick Headstrong on Instagramhttps://www.instagram.com/brickheadstrongSupport the Podcast & Rep the Puppethttps://www.brickheadstrong.com

Parenting is exhausting, but that doesn’t mean your fitness has to take a back seat! In this episode of Reppin’ Fitness, Brick Headstrong sits down with Jen Seko, a fitness coach, mom, and live workout leader, to discuss how moms can make time for fitness, the power of burpees, and simple at-home workouts that require zero equipment.How Busy Moms Can Stay Fit – No Time? No Problem!If you’ve ever said:"I don’t have time to work out.""I’m too tired after taking care of the kids.""I can’t afford a gym membership."Then this episode is for you! Topics Covered in This Episode:00:00 - Intro – Welcome to Reppin’ Fitness with Jen Seko 01:11 - Have You Been to the Gym Today? 02:51 - The Best Rep Ranges for Strength & Endurance 04:34 - How to Find Time to Work Out as a Busy Mom 05:10 - Too Tired to Exercise? The Truth About Energy & Fitness 06:13 - Best At-Home Workouts for Moms Without a Gym 07:21 - How Gym Daycares Help Parents Stay Active 08:34 - Fun Ways to Work Out with Your Kids 09:49 - The Importance of Keeping Kids Active 10:55 - Burpees & The Power of the Live Workout Community 12:33 - Why Burpees Are One of the Best Exercises 13:30 - Who Invented the Burpee? (The Royal H. Burpee Story) 14:10 - More Than Just Burpees – Other Killer Live Workouts 15:50 - The Best (and Worst) Parts About Live Workouts 17:03 - Why Instagram Live is the Hub for the Burpee Community 18:59 - Jen’s Record-Breaking 450+ Burpee Session 19:51 - If You Could Work Out With Anyone, Who Would It Be? 21:13 - Best Workout Music – What Gets You Pumped? 22:07 - What to Eat Before & After a Workout 23:48 - Biggest Fitness Myths (Hint: Lifting Won’t Make You Bulky) 24:46 - Jen’s ‘Think Outside the Box’ Workout Video 26:30 - One Simple Fitness Habit You Can Start Today Want to see more episodes like this? Like & Subscribe!Connect with Jen Seko on Instagramhttps://www.instagram.com/newwinfitnessConnect with Coach Brick Headstrong on Instagramhttps://www.instagram.com/brickheadstrongSupport the Podcast & Rep Brick Headstronghttps://www.brickheadstrong.com

New Year, New You? Think again—here's why most New Year’s resolutions fail and how you can actually stick to your fitness goals this year! Join Brick Headstrong and fitness coach Daniel Yores as they break down the secrets to creating sustainable fitness habits for long-term success. From starting small with active rest days to understanding the balance between cardio and strength training, this repisode of Reppin Fitness is packed with actionable insights to kickstart your year the right way. To support the show, head over to https://www.brickheadstrong.com and rep Brick at the gym!