The Training Arc

It is difficult to accurately explain how prep feels to those who have not experienced it themselves.This is not a form of gatekeeping or sense of superiority, rather, it’s one of those things that is better felt than said or heard. Not only are you trekking through unknown territories, but it all comes at you with greater intensities. This causes some to crumble while others, to evolve. Of course, you do not need to prep to experiences instances like this but man, to embark on this quest is ever so rewarding. The saying “it’s all about the journey, not the destination” could not be more accurate. In this episode, we take a look into Colby’s recent prep experience and some of those feelings as well as how he navigated them.  Here are some of the main points we touch on:Pushing limits and embracing challenges; the recipe for growthFinding structure in the chaos; creating sustainable habits and the power of routineWhat exactly do you experience during those challenging times in prep? Feelings and thoughts unlike anything elseBeing present with ALL feelings, the “good”, the “bad”, lethargy, bliss, hunger, fulfillmentWhat exactly is peak week and how much does it matter? Putting the cherry on top of a successful prepGetting ready for the big day; a celebration of the journey and all the good that has come out of it How do you get through difficult sessions in your training/body composition journey?If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

*insert witty comment about not calling it a comeback and/or never leaving + a dash of "we are back bayyyyybeeeee"*After being recruited to slay the dragon deep in the belly of the mountains of Academestria, Jake has returned with not only the head of the beast, but wealth beyond measure in many a form. Oh yeah, and also a really cool sword that like, cuts anything and has a cool hilt!Our other protagonist Colby found himself traveling deeper into the Forest of Hypertrophungrious faced with enemies never yet met, posing challenges that poked at his very core. The precedent of this journey was that the bounty would be the journey itself and while very true, unforeseen rewards had bestowed him upon journey's end. So, umm, he had tons of fun and stuff but also got a sweet shiny helmet that Leonidas himself would be jelly of.Now, more than ever, we are just damn excited and grateful to be back with The Training Arc! In this episode, we talk about the last few months as well as what we have in store for the upcoming ones.Here are some of the main points we touch on:Extending our gratitude to YOU for all the support and love! Taking a rest by the fire to restore mana, health, and prepare for the upcoming adventuresJake discusses wrapping up the PhD and his experiences with the application process for a university position; where does he land? What cool stuff is in store for this next chapter?Colby talks about his experience with his first bodybuilding competition; lots of fun and truly being present every step of the way. More bodybuilding to come?Jake + Colby take a minute to celebrate their wins; a rare moment, but an integral part of the journey (yay for growth!)Where will this next Arc take Jake, Colby & the listeners? COMMUNITY + CONNECTION and reflecting on our values What would you like to see from The Training Arc? Let us know in the comments below!If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

*sniff, sniff* Do you smell that? Yup, smells like a masterpiece in the oven crafted only by the finest and highest quality ingredients. All of the flavors are getting to know each other in the oven which only enhances the aroma, desire, and inevitable delectable encounter that is about to ensue.Oh, wait, you though we were talking about cake? Or perhaps some other delicious food? Nope, sorry, but we are talking about none other but another podcast episode from The Training Arc!Not to worry though, if you were really looking forward to something tasty, I promise you, the content will satisfy the craving!Since we are on the topic of food, what better of a time to talk about how to navigate situations of traveling and food! A potential time of stress and uncertainty, not only because of the fear of travel but even worse, the fear of the unknown, not having your normal comfortable routine, food and the rest of your appliances. Instead of being consumed by that fear, we dive deep into the recipe for chewing through all the fat and focusing on delectable and tangible takeaways to fill not only your stomachs, but your brain too!Here are some of the meals we chef up:Understanding your goals and timeline; different strokes for different folksDissecting what kind of trip it is: duration + density determines decisionsKeepin’ it real: what can you realistically do? From here, we can make more appropriate decisionsIncorporating flexibility in an effective manner; how flexible CAN and SHOULD you be?How to balance enjoyment and your goals; fail to plan, plan to fail (but how true is that really?)Tracking vs intuitive eating; adjusting the dial without going senilePost travel recovery period: getting back on track sans heart attack How do you approach nutrition while traveling? Let us know in the comments below!If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

With Halloween just around the corner (wait... what... how is it actually that close? THAT is actually scary), we find it fitting to tackle our fears head on. A common fear that people tend to have is that they will lose all their gains when/if they have to do some traveling. The thought alone is indeed scary but, does is really need to be? Is this fear warranted? Or is it misplaced energy and can be accounted for with focusing on some tangible pieces of evidence from the literature as well as practical experience?Hop in the Mystery machine and join Scoob and the gang on this episode of The Training Arc where we unmask this villain once and for all!Here are some of the mysteries we uncover:Confronting the fear of traveling and training; will you simply wither away?Navigating emotional responses to training disruptions: equipping yourself with the right mindsetUnderstanding what happens during training cessation: you can get away with a lot less than you thinkThe spectrum of traveling and training: keeping things exactly the same or no training at all? Context, flexibility & principlesThe interplay between volume and intensity + how to apply this favorably in your situationKeep it simple silly: exercise selection and adaptation on the goThe Chef vs Cook analogy: making a great recipe with the ingredients at hand How do you approach training while traveling? Let us know in the comments below!If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

Okay, maybe suffering is too strong of a word, or for some, not strong enough. That ambiguity is exactly why we decided to talk about this interesting topic essentially exploring "why people do hard things", from the lens of bodybuilding. When you take an honest look at bodybuilding, its brutal; however, once you peel back the layers and examine just how much you can gain from such a transformative experience, you may understand why it is an endeavor people choose and often, fully embrace as a lifestyle. Of course, bodybuilding is more on the extreme end of the resistance training spectrum; but, even those along any level who embrace the iron lifestyle can resonate with these notions so please do not feel that this is only for bodybuilders to listen to! We can all gain insight into mindset, delayed gratification, loving the journey and much more from this so we look forward to hearing what you think! 😊Here are some of the topics we cover:Discussing the nature of suffering in bodybuildingColby’s reflection on his recent trip which posed a challenge to the bodybuilding journey; thus, invoking this notion of whether or not to continue an inherently difficult endeavorThe choice to embrace hardship; why anyone would ever consider such a thingThe journey of self discovery; not exclusive to bodybuilding but, perhaps nothing else quite like itDiscussing the pivotal role that anime plays in teaching valuable lessons similar to bodybuilding and how we use this as an advantageous toolIntentionality in bodybuilding; delayed gratification at the highest degreeAuthentic bodybuilding; not just a tag line, but a VALUE we hold dear to us and how discussing topics like this are more important than ever Why do you actively choose to do hard things and why is that important to you? Let us know in the comments below!If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

I can't believe it, we are actually talking about the "C" word on a podcast episode... Yup, all lifters sworn enemy, cardio *audible gasps fill the air* 😱All jokes aside, while the memes may be strong with cardio, it is still a vital piece to the overall health and fitness journey. In this episode, we discuss our views on cardio, how we implement it in our own/clients training and much more as seen below!Here are some of the topics we cover:Defining cardio; operational definitions and why we would even consider something other than pumping ironThe interference effect: what is it and why it is not as scary as some make it out to be (i.e. does cardio actually ruin your gains?)A few goalposts to keep in mind to make integrating cardio easily into your lifestyleCardio is NOT the enemy and it can actually be fun; it’s all in the approachPersonal preferences matter; pick a modality you enjoy, you don’t need to suffer Pairing cardio with other fun activities/habits/people; anime + cardio = the secret 😉A potentially “hot take” on fasted cardio and the importance of fostering a positive relationship with exercise How do YOU incorporate cardio into your lifestyle/routine? Let us know in the comments below!If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

In this episode, we talk about the simple gesture of "just ask". Whether it be a question, being curious about opportunities, seeking direction or simply just sparking conversation, so many great things can come from such a simple action. We talk about some general ideas of this concept and then go into depth of our own journeys and how great things have stemmed from asking.Here are some of the topics we cover:The power of asking questions; yes, sometimes it is that simpleWhy is something so simple so complex? How to navigate this conundrum Overcoming self-doubt and the fear of rejection - it is not as scary as you may think, we promise!Building confidence through experience: sharing our journeys of self discovery; all stemmed from askingThe butterfly effect of opportunities: just jump right in and build momentum, worry about the specifics laterMentorship and learning from others: having the right team in your corner makes all the difference, choose wiselyNobody has it all figured out, no matter how much they might try to make you believe so online; just keep going, embrace the journey and have FUN along the way 🙂  What is a question you have always wanted to ask us? How can we best help YOU? Let us know in the comments below! If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

In this episode, we go over the topic of autoregulation and how to practically apply it to your own circumstances in a simple and effective manner. Here are some of the topics we cover:What exactly is autoregulation; embracing uncertainty in life and training The importance of monitoring not only performance, but all aspects that may influence outcomes: nutrition, sleep, stress, excitement, etc.; but, without over complicating itHow to utilize feedback in dictating adjustments to training; navigating noise and prioritizing trendsThe role of autonomy in coaching; embracing a collaborative approachDon’t just focus on what goes wrong! Celebrate the positives; important data is there and fosters enjoyment + longevity Being proactive vs reactive; a time and place for both + how to executeA flexible foundation gets you most of the way; but, don’t abuse that power How do YOU incorporate autoregulation in your own training, nutrition, and/or life? Let us know in the comments below! If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

In this episode, we give some tips and guidance on how to actually measure your progress. Knowing what to do is important, but making sure you are on the right path and actually making change is important too! Here are some of the topics we cover:Understanding progress in training: what are we actually trying to measure; what is the end goal?Embrace the process, yes, but increase chances of success via collecting data; the end goal/progress does still matterHow to measure strength effectively; including the mental game of strength focused athletesMeasuring progress for hypertrophy; the careful balancing act of delayed gratification and ensuring you are on the right pathNutrition is a big part of the equation: keep it simple yet effectiveEmphasising the role that patience plays when measuring progressA solid support system goes a LONG way; coaching and the power of friendship How do YOU currently measure your progress? Is there anything we can help you with? Let us know in the comments below!  If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

In this episode, we give an update on how our own journeys are going; specifically, related to post and pre bodybuilding prep.Here are some of the topics we cover:Jake gives an update on how his post show improvement season is going ~5 months after competing for the first time; specifically, navigating weight regain, nutrition, and training Discussion on having the right mindset is coming off a competition season and practical advice on what that looks likeWhat the future holds for Jake; power lifting? Another bodybuilding show? Hyrox athlete?Colby talks about his first ~5 weeks of prep; specifically, starting with a good foundation, dealing with some curve balls like getting sick The importance of a strong coach/athlete relationshipEmbracing being a student again; n00b at posing, but loving itHow we use Anime to give us strength during our own training arcsAnd much more! How are YOU doing with your training and nutrition goals? Is there anything we can help you with? Let us know in the comments below! If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message on IG or Email: colby@strongerbyscience.com

In this episode, we talk about why mistakes are important, how to navigate them, and give plenty of examples of mistakes we have made from our own experiences: that way, you don’t have to make them😊Here are some of the topics we cover:Mistakes are part of the process; embrace themHow to reflect on mistakes from a place of kindnessJake’s “Inception” style, meta-take, on one of his biggest mistakes of being afraid of making mistakes: paralysis by analysisColby’s training mistakes involving focusing too much on load, barbell movements, and chasing “perfect form”; at what cost?Diving too deep in both ends of the flexible dieting spectrumTrying every “diet” known and believing in the hype fadsBeing bad at actually resting and turning your brain offNot being emotional ENOUGH and being “too stoic”And much more! What are some mistakes that YOU have made and how did you learn from them? Let us know in the comments below! If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message on IG or Email: colby@strongerbyscience.com

After setting you up with a foundation of knowledge to start dieting in the last episode, we dive into the applicationand execution side of things. While it is important to have some plan of attack, it won’t do you any good if you don’t turn that into action; importantly, CONSISTENT action over extended periods of time. While the past two episodes may seem “basic” for some, when looking at the pillars of success, a strong one is often doing the basics damn well. Plus, this gives a tangible place to start and build momentum which also blends itself into the success formula.As always, there are many ways to approach dieting so it ultimately comes down to your current context, goals, and resources. Either way, equipping your tool kit with more options only means you have a greater chance of being able to successfully pivot down the line if need be. If you want to expedite this process and get 1 on 1 guidance to maximize your goals, then reach out to either one of us to explore coaching options!Discord server link:https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media] https://www.instagram.com/jake.remmert_coach/⁠[coaching] jakeremmert.com Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message on IG or Email: colby@strongerbyscience.com

*sniff sniff* Do you smell that? Ahhh, the smell of the salty sea is in the air and creeping closer. Yup, that's right, summer is right around the corner!This is often a time where people start to consider losing some body fat to get ready to hit the beach and/or just be outside more. If that is the case, you want to make sure you give yourself more than enough time to get to your desired weight/look. If you are embracing the summer bulk as it is more conducive to your goals then hey, keep up the calories and great work!In this episode, we touch upon the basics of setting up a successful diet ranging from creating a specific goal, setting targets for weight loss and calories, suggestions around macro nutrients and much more useful information to help equip you for the upcoming shred. If you want to expedite this process and get 1 on 1 guidance to maximize your goals, then reach out to either one of us to explore coaching options!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]⁠ instagram.com/jake.datadrivenstrength⁠[coaching] https://docs.google.com/forms/d/e/1FA... Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message on IG or Email: colby@strongerbyscience.com

Say that title 5 times fast!😄In this episode, we dive into the "pre-prep" phase, the diet before the diet, the unofficial official start of prep or whatever you want to call it for Colby's first bodybuilding season. If you are unfamiliar with this concept, it is essentially a smaller dieting phase done prior to starting an actual competition prep to be in a better position physically and mentally. Prep is not easy and if it is your first time, it is important to come into it with all of your tanks filled up to the brim and with the anticipation of things taking longer and encountering some turbulence along the way.This concept is still relatively new so we thought it would be a good idea to cover why it is important, how to approach it and specifically, how Colby navigated the time leading up to, during and plans for after this phase. Be sure to follow us on Instagram, Spotify, YouTube, Myspace, AIM chat and wherever else you are to stay up to date with all things The Training Arc!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]⁠ instagram.com/jake.datadrivenstrength⁠[coaching] https://docs.google.com/forms/d/e/1FA... Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message on IG or Email: colby@strongerbyscience.com

We often hear that mental health is important but it can feel that the saying just gets thrown around because it is "the right thing" to say. When it comes down to it, what is mental health in resistance training? Why does it matter? And how can we navigate these complexities in this space that typically rewards action, words, and more that seem to be a step in the opposite direction? In this episode, we explore some of these thoughts and instances that you may come across in your own journey while emphasizing the importance of putting your mental health first.Importantly, we are not therapists nor professionals in this field. We are solely speaking from experience and giving our own insights into personal journeys with mental health within the resistance training space!Discord server link: https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]⁠ instagram.com/jake.datadrivenstrength⁠[coaching] https://docs.google.com/forms/d/e/1FA... Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message on IG or Email: colby@strongerbyscience.com

This is an important episode for us because we get to talk about something we are passionate about that many people do not get the opportunity to experience. Conducting research is a privilege that we are fortunate enough to be a part of; especially since it involves something else we truly love, resistance training. Whether other researchers are just busy doing research and not on social media, or the content just does not get as much views because it is not "sexy", it can be easy to have misconstrued views of what resistance training science really is.This is why we felt it was necessary to give some insight into the behind the scenes of research, providing information you may not ever have known unless you have been in the lab yourself. Importantly, this is not us trying to say "only those conducting research should talk about"; rather, us aiming to potentially help fill some knowledge gaps that may lead to misinterpretation or misunderstanding of the resistance training scientific literature. If there are other things you would like to know, please send through some comments and we will be happy to dive deeper!

After going over the basics of program design for hypertrophy and strength, in this episode, we go over some additional “advanced” things to consider. Now, the word advanced being used here does not mean that you must fit a criterion prior to using; rather, these are things that should likely be considered AFTER you have the basics down. You will likely make the majority of your progress by nailing down the basics and giving yourself time to string together consistently good quality training. Once you find that progress may be a bit slower or potentially life has thrown you some curve-balls that force you to navigate training in a less-than-ideal way, then these may be some techniques to consider. From intensity techniques like super sets, training “beyond” failure with lengthened partials, and even considering training 2+ times per day, we discuss how this may look, who it may be for, and how to execute them properly. After listening to this episode, you should have a good place to start in designing your own program; however, if you want to expedite that process, eliminate over thinking, and maximize your learning and growth, don't hesitate to reach out to us to explore 1-on-1 coaching opportunities! Discord server link: https://discord.gg/c5HMDj4tX3 Jake Remmert, PhD(c): [social media]⁠ instagram.com/jake.datadrivenstrength⁠[coaching] https://docs.google.com/forms/d/e/1FA... Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ Message on IG or Email: colby@strongerbyscience.com

Building off of our last episode where we discuss the basics of program design for hypertrophy, here we focus on programming for building strength.From defining what exactly strength means and how that can change your approach, zooming out and looking at your macro cycle (year of training) to help decide what your meso cycles (“block” of training; ~4-8 weeks) will look like, the skill of heavy lifting, all the way to navigating the mental side of it all, this episodes covers it.After listening to this episode, you should have a good place to start in designing your own program; however, if you want to expedite that process, eliminate over thinking, and maximize your learning and growth, don't hesitate to reach out to us to explore 1-on-1 coaching opportunities! Discord server link:https://discord.gg/c5HMDj4tX3Jake Remmert, PhD(c): [social media]⁠ ⁠ ⁠instagram.com/jake.datadrivenstrength⁠⁠ [coaching] ⁠https://docs.google.com/forms/d/e/1FA...Colby Sousa, PhD: [social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠ [coaching]⁠ ⁠ ⁠strongerbyscience.com/coaching⁠⁠

We have all heard of the saying that goes: "fail to plan, plan to fail" and this can be quite accurate for training in the gym. While you may be able to get away with "doing whatever feels right", that can only take you so far. Plus, if you want to increase your chances of success, putting in some effort on the front end can go a long way. When it comes to designing a training program, as with most things related to training, there are a LOT of things to consider. For the sake of keeping it simple, we focus on the main points to touch upon in order to build a solid foundation. From having a clear goal, deciding what training split/weekly set up to choose, and discussing the main variables such as frequency, volume and intensity. After listening to this episode, you should have a good place to start in designing your own program; however, if you want to expedite that process, eliminate over thinking, and maximize your learning and growth, don't hesitate to reach out to us to explore 1-on-1 coaching opportunities!

Colby is left alone while Jake does real science and data collection as he gets closer to finishing his PhD. After a few hours of crying, Colby finally pulls himself together enough to embark on another filler episode journey. In this episode, he addresses a concept near and dear to him; the idea that we ourselves are the the ones actually holding ourselves back from our goals. While there are certainly other factors that can influence taking action, when focusing on where we can start, we must first look deep within us to determine if we truly are taking the necessary steps towards whatever the goal may be. Have we perpetuated a cycle of short term comfort as a coping mechanism to avoid the discomfort that stands in our way? Do we understand that we are impermanent and time will continue to pass us by, regardless of what we do? Some very hard questions indeed and a topic that is difficult to speak on. Nonetheless together, we embark on this journey to discover why we may be our own worst enemy and how to start taking action towards making a change. Discord server link: https://discord.gg/c5HMDj4tX3 Colby Sousa, PhD:[social media]⁠ ⁠⁠instagram.com/colby.sousa⁠⁠[coaching]⁠ ⁠⁠strongerbyscience.com/coaching⁠⁠Jake Remmert, PhD(c):[social media]⁠ ⁠⁠instagram.com/jake.datadrivenstrength⁠⁠[coaching]