Grady Baker, a 52-year-old marketing executive, shares his fitness journey of losing fat and gaining muscle through lifestyle changes and consistent strength training. Despite being an avid cyclist, Grady struggled with gaining body fat until he prioritised his health with the help of a coach. He overcame challenges like a busy work schedule and transitioning from CrossFit to gym workouts.

Grady & Martin discuss the importance of self-compassion, building sustainable habits around food and exercise, and avoiding being overly critical when slipping up. They emphasise meal planning, adequate protein intake, and using data from wearables like the Oura Ring to support healthier choices. They highlight the benefits of establishing a consistent morning workout routine and pre-planning to make it a non-negotiable habit.

They also discuss the importance of self-awareness and discipline when it comes to alcohol consumption and achieving personal goals. Plus they emphasise the value of planning and structure in their weekly fitness routine, including reviewing schedules, adjusting workouts, and incorporating strength training and band workouts. They caution against over-relying on cardio and highlight the benefits of building muscle through focused, strength-based approaches.

Grady shares his experience with CrossFit and how intense workouts and heavy lifting became detrimental to his body as he aged, leading to nagging injuries. He now focuses on functional fitness and mobility exercises tailored to his age and goals.

1. 00:00:00 - Cycling in the Heat: Grady's Fitness Journey
2. 00:02:10 - Balancing Work Stress and Fitness Challenges
3. 00:04:44 - Overcoming Unhealthy Habits for Better Health
4. 00:09:56 - Developing a Morning Workout Mindset
5. 00:11:48 - Importance of Morning Workouts and Sleep Tracking
6. 00:15:19 - Showing Up: The Key to Success
7. 00:16:53 - Mastering Time Management and Workout Routines
8. 00:18:33 - Trusting the Process: Balancing Cardio and Weights
9. 00:20:06 - Breaking the Cardio Habit for Better Health
10. 00:22:06 - Strength Training for Longevity and Metabolism
11. 00:24:14 - Embracing Healthy Habits for Confidence and Well-Being
12. 00:30:22 - Setting Healthy Boundaries with Like-Minded People
13. 00:31:52 - Forming Habits and Identity Through Fitness
14. 00:33:08 - Putting Yourself First: The Key to Selfless Living

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Connect with Grady Baker:

https://www.instagram.com/glb1205/

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/

https://www.tiktok.com/@martinsilvafitness

https://www.youtube.com/c/MartinSilvaWBFFPro