Coach Sean tells a couple of quick stories to illustrate a very important part of fitness - arguably the most important part - that fitness clients and even coaches often neglect.
Coach Sean and Coach Phil talk about three easy things you need to do in order to get into the shape you want.
Coach Sean and Coach Phil give you 5 quick tips on how to make meal prep fast and easy so that you can achieve your fitness goals. Sean, of course, goes off on several tangents, and Phil, of course, shares several metaphors.
Failure training has pros and cons. Coach Sean and Coach Phil discuss when it is appropriate to train to failure based on the following criteria:-Your goals-Which exercise you are doing-Other circumstances related to how your body is feeling
Which of these three common villains is the worst for your health and fitness: sugar, saturated fat, or alcohol? Coach Sean and Coach Phil give their take.
Do you want to get strong, fit, improve your body composition, and keep the results for life? Learn three habits that successful fitness clients develop to create sustainable results. Coach Sean talks you through his own anecdotal experience with his clients and himself.
Eight years. Countless workouts. Endless reasons to quit—but Ann never did. In this episode, we share the story of one SOTA member who turned fitness into a lifestyle and consistency into her superpower. You'll learn what’s possible when you stay the course, lean on community, and keep showing up—no matter what life throws your way.www.sotafitness.com
Which protein sources are best for building muscle and lowering body fat, and which ones are the worst? Coach Sean and Coach Phil go through a list of five good options and five not-so-good options.
Coach Sean and Coach Phil debate whether or not doing full-body workouts or a body part split is best for most people.Learn about:-Exercise programming-Workout frequency, volume and intesity-The factors to take into account when deciding how to train-Whether or not you should try to get into the gym as often as possible
The team huddles up to answer fifty "this or that" questions during our yearly coach getaway up north.
Coach Sean and Coach Phil bust six common fitness myths that many people still believe. They also riff on several other related topics.
How strong should you really be? Sean and Phil break down the key lifts and functional strength tests every adult should aim for—like deadlifts, squats, push-ups, and carries. Discover why strength (not just weight loss) is the #1 predictor of health, confidence, and longevity.
After a devastating back injury, Phil discovered strength training wasn’t just about fitness—it was the key to rebuilding his health and purpose. In this episode, hear how that struggle led to SOTA Personal Training in Minnetonka, a gym built on resilience, community, and helping busy adults over 40 get strong and stay that way for life.
Coach Blake and Coach Sean talk about their favorite exercise for 10 different muscle groups.
Coach Sean and Coach Phil discuss, in a somewhat ranting and unscripted fashion, motivation and discipline in fitness.
Coach Sean and Coach Phil discuss five common reasons that people who are working hard on their health and fitness are still struggling to see the scale move in a direction they want.
In this episode, Coach Phil and Coach Sean discuss things people often forgot to factor in when assessing their fitness progress. Phil brings a lot of data to the discussion, while Sean rants multiple times about alcohol.
“Should I follow a Whole Foods diet or track my macros?”This question—between eating clean, natural foods versus using the popular "If It Fits Your Macros" (IIFYM) method—might sound like a matter of preference. But it’s deeply tied to results, lifestyle, and sustainability.Listen in as Sean breaks down the debate in a solo podcast episode, highlighting the pros and cons of each approach to help you determine which works best for you.www.sotafitness.com
Think you need daily crunches and arm circles to get a lean, defined look? Think again.In this episode, Coaches Sean and Phil break down the 5 essential habits that actually lead to toned arms and sculpted abs—especially for busy adults over 30. No gimmicks, no influencer fluff—just real, sustainable strategies backed by science (and a healthy dose of comic relief).🎯 Here’s what you’ll learn:Why spot reduction is a myth (and what works instead)The problem with endless core circuitsHow compound lifts secretly sculpt your arms and coreWhy nutrition, sleep, and stress matter more than you thinkThe #1 thing most people get wrong about ab trainingWhether you're training hard and not seeing results—or just trying to figure out where to start—this episode cuts through the noise and helps you focus on what actually works.If you want to get stronger, burn fat, and feel your best, this one's for you.
No - this isn't about standing like a Victorian soldier 24/7.Let’s face it—most of us don’t think about our posture until something starts to ache. Then we’re suddenly contorting like origami trying to “fix it.” But posture isn’t just about sitting up straight—it’s a foundational part of your strength, energy, and how your body ages. And the science backs this up.