Living Lean

How To Leg Press For Maximal Muscle Growth (movement deep dive)

Jeremiah Bair — Fri, 28 Aug 2026 09:00:00 GMT

A deep dive into how to execute your leg presses for the best gains, without pain

Chapters

00:00 Introduction and Personal Updates

08:18 The Importance of the Leg Press

11:42 Common Mistakes in Leg Press Execution

24:01 Optimizing Leg Press Technique

26:57 Understanding Time Under Tension

30:05 Assessing Range of Motion in Leg Press

35:01 Breathing Mechanics and Stability

37:27 Exploring Leg Press Variations

40:29 Single Leg Press and Alternatives

44:58 Sequencing Leg Press in Workouts

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

leg press, lower body training, hypertrophy, exercise mistakes, fitness tips leg press, time under tension, range of motion, breathing mechanics, leg press variations, single leg press, workout sequencing, strength training, fitness tips, exercise execution

Our Coaching Pre-Requisites For Getting Shredded

Jeremiah Bair — Fri, 21 Aug 2026 09:00:00 GMT

It's Parkinson's LAW.

Chapters

00:00 Introduction to Shredding Goals

03:02 Dani's Journey and Conditioning Goals

06:02 Prerequisites for Getting Shredded

08:58 Understanding Muscle Mass and Fat Loss

12:07 The Importance of Client Readiness

14:46 Body Fat Levels and Mental Resilience

18:06 Skill Set and Adherence in Coaching

20:55 Mindset and Coping Mechanisms for Success

28:27 Emotional Maturity and Self-Regulation

30:01 Caloric Intake and Metabolic Flexibility

32:47 Understanding Maintenance Calories

34:43 The Importance of Biofeedback

37:50 Red Flags for Fat Loss Readiness

41:58 Digestive Health and Its Impact

44:47 Traits of Successful Clients

51:00 Long-Term Physique Development

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

shredding, fitness, bodybuilding, coaching, muscle mass, fat loss, client readiness, mental resilience, adherence, mindset emotional maturity, self-regulation, caloric intake, metabolic flexibility, biofeedback, fat loss readiness, digestive health, successful clients, physique development

PART 2: Q+A W/ Chaz - Can You Build Muscle While Maintaining Bodyweight, Optimizing Testosterone Naturally, And More...

Jeremiah Bair — Mon, 20 Sep 2021 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Hard Lessons From The Last Year of Coaching: What We’d Do Differently

Jeremiah Bair — Fri, 05 Sep 2025 10:00:00 GMT

SUMMARY

The team discusses their coaching mistakes over the past year relative to program design, nutrition strategies, and personal growth.

Apply for Coaching: https://ecs-coaching.super.site/

CHAPTERS

00:00 Owning Our Coaching Mistakes

02:37 Training Programming Insights

05:14 Nutrition Strategies and Mistakes

07:59 Reflections on Refeeds and Deloads

10:39 Adapting Coaching Approaches

13:13 The Evolution of Coaching Practices

23:21 Training Philosophy and Movement Programming

30:19 Personal Mistakes and Lessons Learned

35:19 Digestive Health and Nutrition Insights

40:20 Balancing Effort and Recovery

KEYWORDS

Transformation, physique coaching, nutrition coaching, fat loss coaching, coaching mistakes, nutrition strategies, program design, personal growth, training adjustments, client relationships, recovery, coaching practices, fitness industry, coaching insights

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

PT. 2 - How To Build The Bikini Competitor Physique With Coach Andrea

Jeremiah Bair — Fri, 29 May 2026 10:00:00 GMT

This episode explores the nuances of building a bikini physique, focusing on nutrition phases, training strategies, and mindset for long-term success without necessarily competing. Andrea, Natalie, and Jeremiah share insights on effective building phases, common mistakes, and how lifestyle clients can achieve their fitness goals sustainably.

Chapters

00:00 Building the Bikini Physique: Overview

02:55 Nutrition Phases for Bikini Competitors

05:57 The Importance of Building Phases

09:02 Mindset Challenges in Building Phases

11:56 Adapting Approaches for Lifestyle Clients

14:48 Lessons from Bodybuilding for Lifestyle Development

18:00 Avoiding Common Mistakes in Pursuit of the Bikini Physique

21:05 Determining Next Steps: Diet or Build?

23:57 Final Thoughts and Coaching Insights

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords

bikini physique, muscle building, fat loss, training, nutrition, bodybuilding, lifestyle fitness, competition prep, muscle growth, physique development

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The Quickest Way To Get Your First Pull-Up

Jeremiah Bair — Fri, 22 Nov 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Listener Q&A: Reverse Dieting, Yohimbine, Metabolism Recovery + Maintenance Adjustments, & More

Jeremiah Bair — Fri, 23 Jan 2026 10:00:00 GMT

Listener Q+A with Andrea, Natalie, & Jeremiah.

CHAPTERS

00:00 Post-Competition Perceptions

04:33 Shoulder Pain and Lateral Raises

10:52 Client Challenges and Lab Results

17:21 Patterns of Successful Clients

25:02 Program Duration and Adaptation

31:01 Trends in Protein Products

31:22 The Protein Debate: Quality vs. Marketing

32:51 Tanning Tips for Photo Shoots

38:30 Transitioning Between Building and Cutting Phases

43:26 Adjusting Macros in Maintenance Phases

47:03 Breathing Techniques for Effective Lifting

50:42 Understanding Yohimbine: Uses and Side Effects

54:57 Restoring Metabolism After a Deficit

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

fitness, bodybuilding, nutrition, coaching, health, weight loss, training, metabolism, client success, exercise

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

When To Reverse Diet, Adaptive Metabolisms, Most Effective Rest Periods, And More...

Jeremiah Bair — Mon, 16 Aug 2021 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The 6 Keys To Building Muscle For Women

Jeremiah Bair — Mon, 25 Oct 2021 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Are you a woman chasing a physique that looks lean and strong, with plenty of muscle definition?

You’ve probably spent a lot of time dieting over your lifetime… but have realized that just dieting isn’t enough.

Because it doesn’t matter how much body fat you shed while dieting - if you don’t have the pre-requisite amount of muscle needed, you still won’t look the way you want.

But most women have been very mislead when it comes to how to train and eat when it comes to building lean muscle… which leaves you stuck spinning your wheels.

Today’s episode is here to help you create the exact path you need to add lean muscle to your frame, and finally achieve your goal physique.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Coach Dani - Figure Pro: What It Really Takes to Look Like You Lift

Jeremiah Bair — Fri, 07 Aug 2026 10:00:00 GMT

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

About

Coach Dani joins the show to discuss her backstory + why she joined the team.

We discuss her journey to becoming a world champion powerlifter, winning her bodybuilding pro card, and dig into her training evolution, motivation, and the challenges she faced along the way.

Chapters

00:00 Introduction to Coach Danny

02:01 Danny's Background and Journey

07:17 Athletic Identity and Early Struggles

11:30 Transitioning to CrossFit and Powerlifting

15:32 The Shift to Bodybuilding

18:22 Bodybuilding Journey and Experiences

20:49 Training Evolution: From Powerlifting to Bodybuilding

22:50 Defining Motivation: Goals in Bodybuilding

24:35 Pro Card Journey: Rapid Progress in Bodybuilding

25:52 Improving Conditioning: Lessons from Experience

27:44 The Challenge of Posing: A New Skill to Master

29:32 American Gladiator Experience: A Unique Opportunity

31:24 Becoming a Coach: Understanding the Fitness Industry

33:06 Client Challenges: Overcoming Obstacles in Fitness

36:11 Programming Differences: Personalized vs. Generic Plans

40:24 Advice to My Past Self: Enjoying the Journey

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

Bodybuilding, powerlifting, CrossFit, athletic identity, fitness journey, personal training, competition, mental health, coaching bodybuilding, powerlifting, training, motivation, pro card, conditioning, posing, coaching, fitness industry, client challenges

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

How To Structure 12-18 Months Of Phasic Body Recomposition

Jeremiah Bair — Fri, 27 Feb 2026 10:00:00 GMT

Jeremiah shares a guest interview he did on Lisa Franz’s Nutrition & Life Podcast

KEY TOPICS:

How to structure a 12-18 month plan for clients aiming for both muscle gain and fat loss
Common mistakes during building phases, including exercise selection and intensity issues
How to periodize nutrition with fat loss, building, maintenance, and reverse diet phases
Practical example: transitioning a client from fat loss to muscle building over a year
Jeremiah's personal experience with physique changes, experimenting with fasting, and competing plans
The benefits of experimentation and self-tracking to optimize results and stay motivated

CHAPTERS:

00:00 - Intro
02:17 - Jeremiah's recent travel experiences and personal life updates
04:20 - Key takeaways: building muscle, client physique gaps, and training improvements
06:20 - Visualizing physique goals and the importance of muscle development for definition
09:51 - The importance of training intensity and progressive overload for growth
10:43 - What is phasic nutrition periodization? How to cycle through phases effectively
12:02 - Structuring a year-long plan: fat loss, building, and maintenance phases
13:53 - Practical example: helping clients reach their physique goals with phased nutrition
14:19 - Assessing a client’s current position and the importance of baseline establishment
16:16 - Hybrid approach: recomposition, ramping movement, and nutrition during initial phases
17:45 - Transitioning into dedicated fat loss and muscle-building phases
20:59 - Progression, tracking, and the scale’s role in building phases for women
24:58 - Exercise selection, targeting specific muscles, and execution tips
30:55 - Importance of intensity, fatigue, and failure proximity
34:29 - Other fundamentals: hydration, sleep, and schedule management
38:56 - Jeremiah’s personal physique journey, experimentation, and competition plans
44:14 - Recap of a year of strategic physique changes and experimentation

LINKS:

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Lisa’s podcast: https://podcasts.apple.com/us/podcast/nutrition-life/id1649806306

Lisa’s IG: https://www.instagram.com/nutritioncoachingandlife/

KEYWORDS:

phasic nutrition, muscle building, training intensity, nutrition phases, coaching, fitness, health, bodybuilding, nutrition strategies, client coaching

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Rapid Fat Loss with Brandon DaCruz (Pt. 2): Diet Framework, Cardio, Fat Loss Supplementation, & More

Jeremiah Bair — Fri, 20 Feb 2026 10:00:00 GMT

PART 2: Jeremiah and Brandon DaCruz break down Diet structure, training and cardio approach, supplementation, duration, and more for rapid fat loss phases.

CHAPTERS

00:00 Introduction to Rapid Fat Loss Series

00:28 Understanding Caloric Needs and Protein Requirements

02:58 The Importance of Protein in Diet

06:05 Determining Carbohydrate and Fat Intake

07:01 Constructing a Protein-Sparing Modified Fast

12:07 Electrolyte Management in Diet

17:22 Supplementation for Nutritional Completeness

19:29 Rapid Fat Loss Days vs. Phases

24:53 Movement and Cardio in Rapid Fat Loss

28:55 Strategic Fat Loss Approaches

31:27 Training Adjustments During Fat Loss

37:42 Supplementation for Fat Loss

49:18 Determining Duration of Fat Loss Phases

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Brandon’s Email: bdacruzfitness@gmail.com

KEYWORDS

rapid fat loss, caloric needs, protein intake, diet structure, supplementation, training adjustments, fat loss phases, nutrition, weight loss, fitness

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Rapid Fat Loss with Brandon DaCruz (Pt. 1): A Smarter Approach to Aggressive Dieting

Jeremiah Bair — Fri, 13 Feb 2026 10:00:00 GMT

Jeremiah and Brandon DaCruz delve into Brandon’s rapid fat loss approach.

CHAPTERS

00:00 Introduction to Rapid Fat Loss

02:29 Defining Rapid Fat Loss Approach

07:32 Use Cases for Rapid Fat Loss

11:53 Industry Skepticism on Rapid Fat Loss

16:07 Inspiration from Lyle McDonald

24:12 Identifying Good Candidates for Rapid Fat Loss

28:19 Identifying Red Flags for Rapid Fat Loss

35:41 Understanding Body Composition for Fat Loss

39:37 Determining Target Rate of Loss

43:05 The Impact of Deficit Size on Fat Loss

49:56 Practical Considerations in Rapid Fat Loss

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Brandon’s Email: bdacruzfitness@gmail.com

KEYWORDS

rapid fat loss, dieting, body composition, nutrition, coaching, weight loss, fitness, health, muscle preservation, aggressive dieting

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Is Overtraining Hurting Your Progress? (Or Is It Something Else?)

Jeremiah Bair — Fri, 30 Jan 2026 10:00:00 GMT

Jeremiah and Michelle dig into the misconceptions around overtraining and how it impacts your progress.

CHAPTERS

00:00 Understanding Overtraining and Misdiagnosis

02:54 The Role of Fatigue Management in Training

05:46 Muscle Growth: The SRA Curve Explained

09:10 Quality vs. Quantity in Training

11:51 Mindset and Training Performance

15:08 Recovery Variables: Sleep and Hydration

17:49 Nutrition: Pre-Workout Meal Considerations

27:53 The Importance of Carbohydrates and Recovery

30:03 Understanding Sleep Quality and Its Impact

34:56 Identifying Overtraining and Recovery Needs

45:10 Deloading Strategies and Recovery Management

52:03 Navigating Illness and Training Adjustments

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

overtraining, fatigue management, muscle growth, SRA curve, training quality, recovery, deloading, coaching, fitness mindset, nutrition

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Your 2026 Transformation Roadmap (Primer → Recomp → Fat Loss → Lean Build)

Jeremiah Bair — Fri, 16 Jan 2026 10:00:00 GMT

Jeremiah & Michelle lay out a comprehensive roadmap to “look like you lift” by 2027. They outlining how to effectively transition through different phases to optimize body composition and share real-life client case studies to help application.

CHAPTERS

00:00 Introduction to the 2026 Physique Roadmap

00:57 Understanding the Primer Phase

04:46 The Phasic Approach Explained

09:43 Identifying Common Client Needs

14:33 The Primer Phase: Building Foundations

22:56 Transitioning to Body Recomposition Phase

26:01 Unlocking Fat for Fuel

26:30 High and Low-Calorie Cycling Explained

27:19 Understanding Metabolic Flexibility

30:39 Nutrition Progression for Fat Loss

33:57 Transitioning to the Fat Loss Phase

38:57 The Lean Building Phase

50:11 Final Fat Loss Push and Goal Achievement

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

physique roadmap, training phases, nutrition strategy, body recomposition, fat loss, muscle growth, client success stories, fitness coaching, health optimization, bodybuilding

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Brandon DaCruz - (PT. 1) Specialization Training Phases: How to Bring Up Lagging Muscle Groups AUDIO CORRECTED

Jeremiah Bair — Fri, 05 Dec 2025 14:00:00 GMT

Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase.

Chapters

00:00 Reconnecting and Reflecting on Growth

04:17 Understanding Weak Points in Training

19:13 The Role of Specialization in Muscle Development

27:01 Visual Analysis and Specialization in Training

28:44 Demographic Considerations in Specialization

30:31 Balancing Client Goals and Preferences

32:40 Realistic Specialization: One or Two Muscle Groups?

36:44 Frequency as a Driver for Muscle Growth

43:40 Determining Training Frequency for Specialization

47:30 Exercise Selection and Joint Health in Specialization

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Keywords

body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Training Mistakes Pt. 6: DELTS

Jeremiah Bair — Fri, 21 Nov 2025 10:00:00 GMT

The team talks delt training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your delts.

CHAPTERS

00:00 Introduction to Delt Training Mistakes

02:11 Understanding Delt Anatomy

06:37 Common Front Delt Mistakes

20:12 Exploring Side Delt Training

24:56 Lateral Raise Mistakes and Techniques

26:36 Coaching Lateral Raises: Common Mistakes and Cues

28:50 Adjusting Techniques for Better Performance

29:55 Understanding Shoulder Stability and Movement

32:38 Single Arm vs. Bilateral Lateral Raises

34:43 Importance of Scapular Plane in Lateral Raises

36:20 Evaluating Machine Lateral Raises

39:40 Exploring Y-Raises and Their Benefits

41:45 Diving into Rear Delts: Movements and Mistakes

49:34 The Importance of Balanced Shoulder Training

KEYWORDS

delt training, shoulder exercises, fitness mistakes, muscle anatomy, strength training, bodybuilding, personal training, exercise programming, fitness tips, deltoid muscles

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

TROUBLESHOOTING ADHERENCE: Why Clients Aren’t Sticking to the Plan (And How to Fix It)

Jeremiah Bair — Fri, 01 Aug 2025 10:00:00 GMT

The team dives deep into one of the biggest roadblocks to physique transformation: adherence. If you (or your clients) feel like you “know what to do” but can’t consistently stick to the plan, this is the episode to listen to.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Why Most Women Never Get As Lean As They Want

Jeremiah Bair — Fri, 20 Jun 2025 10:00:00 GMT

Andrea and Jeremiah discuss the common bottlenecks most women face in getting as lean as they want + common solutions implemented with clients.

00:00 Understanding Women's Fitness Challenges

05:59 Misconceptions About Fat Loss

11:59 Setting Up for Successful Fat Loss

18:03 The Role of Coaches in Client Success

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Kailey Moonen - How To Build Muscle & Lose Fat On A Plant-Based Diet

Jeremiah Bair — Mon, 28 Mar 2022 10:00:00 GMT

Appy for coaching with our team:

Follow Kailey on IG: https://www.instagram.com/kaileymoon_fit/?hl=en

Check out the Physique Development IG: https://www.instagram.com/physiquedevelopment_/?hl=en

Physique Development website: https://physiquedevelopment.com/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Pt. 2: Fixing Glute Dominance To Build Your Quads - Movements, Cues, & Program Design

Jeremiah Bair — Fri, 30 May 2025 10:00:00 GMT

Jeremiah and Andrea discuss strategies to build your quads if you struggle with being glute dominant.

Chapters

00:00 Understanding Glute and Quad Dominance

03:04 Strategies for Balancing Muscle Dominance

06:01 Optimizing Movement Patterns for Quad Growth

08:59 Adjusting Equipment for Better Results

11:54 Pre-Exhaust Techniques for Quad Development

15:12 Creating a Comprehensive Quad Training Program

25:40 Top Tier Leg Exercises

31:55 Innovative Squat Variations

39:01 Client Case Study: Building Quads

43:30 Conclusion and Next Steps

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

[ft. Kyle Baxter] Building Better Glutes: Programming, Biomechanics, and Technique Fixes

Jeremiah Bair — Mon, 19 May 2025 10:00:00 GMT

Jeremiah and guest Kyle Baxter take a deep dive into biomechanics, exercise selection + execution, and programming for glute growth.

00:00 Introduction to Coaching Dynamics

04:05 Understanding Muscle Sensation and Activation

11:01 Exploring Exercise Selection and Programming

20:10 The Role of Muscle Orientation in Training

31:18 Lengthened Bias Movements in Hypertrophy

38:15 Understanding Muscle Activation in Exercises

40:09 Balancing Lengthened and Shortened Positions in Training

43:35 The Importance of Recovery in Programming

47:51 The Role of Unilateral Work in Glute Training

53:50 Common Mistakes in Glute Training Execution

01:01:13 Addressing Common Issues in RDL Execution

01:04:59 Optimizing Hip Extension Techniques

Follow Kyle on Instagram → https://www.instagram.com/coachbaxter/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

(*updated audio) MASTERING BODY RECOMPOSITION [Pt. 2]: Nutrition & Cardio Strategies For Advanced Clients

Jeremiah Bair — Fri, 04 Apr 2025 13:00:00 GMT

Jeremiah and Andrea delve into advanced nutrition & cardio strategies for body recomposition.

Chapters

00:00 Introduction to Body Recomposition Strategies

02:30 Physiological Considerations for Nutrition and Cardio

10:11 Training Performance and Body Recomposition

20:03 Cardio as a Tool for Fat Loss

28:02 Macro Setups and Refeeds in Body Recomposition

Keywords

body recomposition, nutrition, training, cardio, advanced clients, fat loss, muscle gain, coaching strategies

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The Best System To Actually Achieve All Of Your 2022 Goals

Jeremiah Bair — Fri, 17 Dec 2021 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Listener Q&A: Underrated Gym Machines, Build Phase Nutrition, Contest Prep in Your 40's, and More

Jeremiah Bair — Mon, 03 Feb 2025 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Cardio Secrets: Boosting Fat Loss & Muscle Growth Efficiently

Jeremiah Bair — Fri, 16 Aug 2024 10:00:00 GMT

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[pt. 1] BUILDING PHASES FOR WOMEN: Who Should/Shouldn't Do A Building Phase, Mistakes To Avoid, & More

Jeremiah Bair — Fri, 23 Feb 2024 10:00:00 GMT

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How To Reach Your Potential As a Coach & Get Your Clients Incredible Results

Jeremiah Bair — Fri, 08 Dec 2023 13:00:00 GMT

PODCAST REFERENCED: https://www.buzzsprout.com/712032/12440325-how-we-became-the-coaches-we-are-today-our-top-mentors-courses-more

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - [THE FEMALE FAT LOSS SERIES PART 7] Optimal Cardio & Resistance Training Strategies For Fat Loss

Jeremiah Bair — Mon, 16 Oct 2023 10:00:00 GMT

Ready to unlock the secrets of optimizing fat loss for women? In the grand finale of our female fat loss series, we promise to reveal the vital role exercise plays in shedding those extra pounds. We sit down with Brandon DaCruz, and dive deep into the complex world of resistance and aerobic training. It's not just about sweating out the calories; it's about creating a comprehensive, balanced fitness regimen that prioritizes both muscle-building and cardiovascular health.

We start by differentiating between merely working out and truly training, underlining the importance of resistance training for women. We also delve into the impact of excessive cardio on your body, and how it can actually impede your progress. You'll discover the benefits of periodization and fatigue management in resistance training during a fat loss phase. But the conversation doesn't stop there. We also shine a light on the debate between HIIT and steady-state cardio, and the respective benefits and drawbacks of each. With the right approach, these can be powerful tools in your fat loss arsenal.

As we wrap up this enlightening series, we emphasize the transition from HIIT to low-intensity steady-state (LISS) cardio. This switch can dramatically reduce stress on the body, boost energy expenditure, and enhance hormone and metabolic function. The goal? To help you maximize your fat loss and improve your body composition. We're here to guide you every step of the way as you strive to achieve your fitness goals. We hope you'll join us in this insightful discussion with Brandon, and unlock the key to optimized fat loss for women. Don't miss this episode; it’s the culmination of everything we've been discussing, offering practical advice to help you make that desired fat loss a reality.

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com
Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

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Building A Stronger Mindset (3 things that've helped me most)

Jeremiah Bair — Mon, 25 Sep 2023 10:00:00 GMT

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Are You REALLY Training Hard Enough To Get The Physique You Want? (how to know)

Jeremiah Bair — Fri, 25 Aug 2023 10:00:00 GMT

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Brandon DaCruz - How To Manage Meals Out While Dieting, How To Know You've Recovered From Your Diet, And More...

Jeremiah Bair — Mon, 26 Jun 2023 10:00:00 GMT

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Should Women Use Intermittent Fasting, "I'm Lean But Still Can't See My Abs?", How To Get The Most Out Of A Fat Loss Phase, And More

Jeremiah Bair — Fri, 27 Jan 2023 10:00:00 GMT

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Q+A: Calorie Cycling Strategies, Plate Loaded Machines Vs. Cables, Meal-Timing For Building Phases, And More...

Jeremiah Bair — Fri, 16 Sep 2022 10:00:00 GMT

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Building Muscle Without Gaining Fat, Should You Take A Diet Break Or Reverse Diet, Meal Frequency In Building Phases, And More

Jeremiah Bair — Fri, 12 Aug 2022 10:00:00 GMT

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Q+A: Does Macro Cycling Impact Hunger, How Quickly Should You Reverse Diet, And More

Jeremiah Bair — Fri, 15 Jul 2022 10:00:00 GMT

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Our Biggest Training + Nutrition Mistakes W/ Coach Andrea

Jeremiah Bair — Fri, 22 Apr 2022 10:00:00 GMT

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Q+A W/ Coach Andrea: When Should You Do MORE In The Gym, Optimizing Macro Timing, And More...

Jeremiah Bair — Fri, 11 Mar 2022 23:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

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Q&A: Setting Macros For Body Recomposition & Changing Your Body Fat Set Point

Jeremiah Bair — Fri, 16 Jul 2021 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

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Q+A [W/ Andrea Rogers]: Fixing Protein Farts, Troubleshooting Binge Eating, And More

Jeremiah Bair — Fri, 16 Apr 2021 07:00:00 GMT

Another q+a sessions with Coach Andrea. Like always, we give you the answers to the questions that keep you up at night.

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Q&A: Why Bro Splits Are Less Effective, HIIT For Fat Loss, Fat Gain When Building, And More...

Jeremiah Bair — Fri, 25 Dec 2020 12:00:00 GMT

Christmas Q+A!

A rapid fire episode to answer a few listener questions.

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Q+A: Untracked Meals, Gauging Recovery, Gout, And More...

Jeremiah Bair — Fri, 18 Dec 2020 12:00:00 GMT

Another Q+A! Today, we're diving into some diverse questions like:

- How do implement untracked meals In a building phase?

- How do clients measure recovery?

- Guidelines for nutrition clients suffering from gout?

...and much more.

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Chris Barakat - The Complete Guide To Body Recomposition

Jeremiah Bair — Mon, 07 Sep 2020 12:00:00 GMT

Chris Barakat literally wrote the book on body recomposition with Jeff Nippard, and is a pioneer spearheading the new research on losing fat & building muscle simultaneously.

Today, we walk through EXACTLY how to make your own body recomposition happen - macros, nutrition, cardio... no stone goes unturned.

This really is your complete guide to building muscle and losing fat simultaneously.

Check out Chris' content:
https://schoolofgainz.com/

Follow Chris on IG:
https://www.instagram.com/christopher...

Use the code "LEAN15" for 15% of The Ultimate Guide To Body Recomposition here: https://schoolofgainz.com/nutrition-p...

Need customized training & nutrition, and 1-1 coaching through your own body recomposition? Apply for online coaching with me here: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

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Q+A: The Best Flexible Dieting Strategy For Alcohol, Properly Applying RIR To Your Training, And More...

Jeremiah Bair — Fri, 14 Aug 2020 12:00:00 GMT

Q+A!

Today, we dive into your questions like...

- How do you seem to work so much wine into your macros?
- What's up with the blue man on your IG stories?
- How to apply RIR to your training for better results?

...and more.

Enjoy!

Click here now to apply for online coaching with me.

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12 Things Our Clients Who Build The Most Muscle All Do Differently

Jeremiah Bair — Fri, 26 Jun 2026 10:00:00 GMT

Summary
In this episode, we explore the key habits and mindsets of clients who successfully build muscle.

Chapters
00:00 Personal Updates and Progress Tracking
12:54 Key Habits of Successful Muscle Builders
17:02 Applying Feedback for Continuous Improvement
20:34 Mindset and Growth in Training
25:15 Mastering Muscle Building: The Journey of Progress
27:37 Consistency is Key: The Importance of Training Frequency
30:00 Training Intensity: Embracing Discomfort for Growth
34:18 Overcoming Movement Limitations: The Importance of Execution
42:53 Nutrition and Hydration: Fueling for Success
46:56 Mindset Shifts: Embracing Weight Gain for Muscle Growth
51:39 Addressing Health Issues: The Role of Hormones in Progress
56:30 Delayed Gratification: The Long Game in Muscle Building

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords
muscle building, training consistency, workout videos, training intensity, long-term progress, fitness mindset

To Apply For Coaching With Our Team: CLICK HERE

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PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea

Jeremiah Bair — Fri, 22 May 2026 10:00:00 GMT

How to build a physique like a bikini competitor. We dig into:

— Achieving the on proper muscle balance/symmetry

— Training strategies

— Nutrition approach

— Common misconceptions

— Much more

CHAPTERS

00:00 Introduction to Bikini Physique Goals

01:09 Defining the Bikini Physique

03:12 Key Visual Traits of Bikini Competitors

05:42 Common Misunderstandings About Building Muscle

10:19 The Importance of Muscle Building Phases

12:58 The Role of Posing in Achieving the Look

14:18 Sustainable Physique and Individual Differences

17:28 Building Muscle: Glute Training Mistakes

20:27 Effective Glute Training Techniques

23:22 Deltoid Development: Common Errors

26:13 Importance of Lat Training for Bikini Physique

29:16 Quad Training: Balancing Development and Aesthetics

32:23 Mobility Work: Enhancing Performance and Injury Prevention

35:21 Training Structure: Beginner vs. Advanced Clients

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

bikini physique, muscle building, training tips, glute development, physique misconceptions

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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The RDL Masterclass: Every Mistake Killing Your Glute Growth

Jeremiah Bair — Fri, 15 May 2026 10:00:00 GMT

A comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development while preventing back pain.

CHAPTERS

00:00 Introduction to Romanian Deadlifts

02:56 Understanding the RDL Movement

06:05 Common Mistakes in RDL Setup

09:08 Bracing and Positioning for RDLs

11:56 Execution and Control in RDLs

14:51 Eccentric Movement and Range of Motion

18:10 Sensation and Muscle Engagement in RDLs

29:57 Understanding Center of Mass in Lifting

31:21 Breaking at the Knees vs. Hips

33:49 Cues for Quality RDL Execution

35:19 Exploring RDL Variations

38:50 Pros and Cons of Trap Bar RDLs

40:45 B-Stance and Single Leg RDLs

47:11 Movement Preparation for RDLs

51:19 Sequencing RDLs in Training Sessions

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

Romanian Deadlifts, RDL, posterior chain, glutes, hamstrings, strength training, movement correction, coaching tips

To Apply For Coaching With Our Team: CLICK HERE

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PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience)

Jeremiah Bair — Fri, 17 Apr 2026 10:00:00 GMT

Brandon DaCruz joins the show to explore the science behind why women seem to be much better at body recomposition (losing fat + building muscle) than men. We also discuss training, nutrition, & lifestyle strategies to optimize your ability to recomp + common mistakes to avoid.

CHAPTERS

00:00 Introduction to Body Recomposition

01:11 Defining Body Recomposition

05:32 Myths and Misconceptions about Body Recomposition

11:58 Factors Influencing Body Recomposition

17:31 Physiological Advantages for Women in Recomposition

25:03 Substrate Utilization Differences between Genders

29:10 Physiological Differences in Training: Men vs. Women

36:55 Common Mistakes Women Make in Training and Nutrition

46:51 The Importance of Patience and Consistency in Recomp

54:00 Coaching Insights: Programming and Nutrition for Women

58:28 Final Thoughts on Achieving Body Recomposition

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Brandon’s Email: bdacruzfitness@gmail.com

KEYWORDS

body recomposition, women, muscle gain, fat loss, coaching, physiology, training, nutrition, mistakes

To Apply For Coaching With Our Team: CLICK HERE

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If We Could Only Do One Exercise Per Muscle Group

Jeremiah Bair — Fri, 10 Apr 2026 10:00:00 GMT

Our picks if we could only do one exercise per muscle group.

CHAPTERS

00:00 Desert Island Workout Scenario

03:04 Choosing the Best Glute Exercise

06:03 Hamstring Training Essentials

09:01 Quad Exercises: Pendulum vs. Hack Squat

12:01 Calf and Adductor Training Insights

15:01 Upper Body: Chest and Back Movements

21:24 Upper Back Training Techniques

24:49 Front and Side Deltoid Exercises

26:32 Rear Deltoid Movements

30:07 Bicep Curl Variations

35:24 Tricep Training Insights

39:01 Trap Exercises and Final Thoughts

Living Lean Podcast Episode 592

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

fitness, exercise, workout, muscle groups, training, gym equipment, glutes, hamstrings, quads, back, shoulders, triceps, biceps, traps

To Apply For Coaching With Our Team: CLICK HERE

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7 Fat Loss Mistakes Nobody Talks About (And Why They're Keeping You Stuck)

Jeremiah Bair — Fri, 20 Mar 2026 10:00:00 GMT

Jeremiah dives into lesser known mistakes stalling your Fat Loss Phase progress.

CHAPTERS

00:00 Introduction to Fat Loss Mistakes

05:14 Starting the Diet Too Conservatively

10:59 The Importance of Tracking Steps

15:47 Cardio for Petite Women

20:59 Prioritizing Peri-Workout Nutrition

27:15 Using Multiple Metrics for Progress

32:59 Pushing Through the Hard Middle Phase

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

fat loss, dieting mistakes, calorie deficit, step tracking, cardio, peri-workout nutrition, muscle preservation, fat loss tips, coaching, body composition

To Apply For Coaching With Our Team: CLICK HERE

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2026 Physique Game Plan: Our Training + Nutrition Phases for the Year

Jeremiah Bair — Fri, 09 Jan 2026 10:00:00 GMT

The team discusses their physique game plans for 2026, focusing on training and nutrition strategies, competition goals, and personal reflections on their journeys.

The conversation delves into the challenges and wins experienced over the past few months, as well as the adjustments made in their training and nutrition approaches.

CHAPTERS

00:00 2026 Physique Game Plan Introduction

01:07 Andrea's Competition Goals and Preparation

03:53 Training and Nutrition Strategies for Competitions

08:45 Natalie's Goals and Feedback from Judges

12:54 Challenges and Wins in the Journey

17:27 Future Plans and Process Focus

24:22 Current Nutrition and Training Approach

26:29 Facing the Challenge of Intense Training

31:04 Navigating Personal Challenges and Goals

37:28 The Journey of Building Muscle and Competing

44:37 The Importance of Structure and Nutrition

51:37 Preparing for Competition and Future Aspirations

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

physique competition, training strategies, nutrition, bodybuilding, competition prep, fitness goals, muscle building, coaching, personal development, 2026 plans

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
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How To Reverse Diet The Right Way (ft. Natalie’s Post-Show Strategy)

Jeremiah Bair — Fri, 03 Oct 2025 10:00:00 GMT

Phasic Dieting For Women Podcast Series (Episode mentioned) https://courageous-avatar-348.notion.site/The-Phasic-Dieting-For-Women-Podcast-Series-1d09ed87bf618080a266c3d20522b076

SUMMARY

Jeremiah, Natalie, and Andrea discuss the intricacies of reverse dieting, particularly in the context of transitioning from competition prep to a healthier, more sustainable eating pattern.

TIMESTAMPS

00:00 Introduction to Reverse Dieting

02:58 Natalie's Reverse Diet Game Plan

06:02 Understanding the Challenges of Reverse Dieting

09:01 Adjusting Macros and Meal Plans

11:46 Navigating Hunger and Cravings

15:03 Setting New Goals Post-Competition

17:54 The Importance of Biofeedback

21:07 Strategies for Successful Reverse Dieting

24:13 Conclusion and Key Takeaways

29:21 Understanding Scale Weight and Body Composition

32:32 The Importance of Biofeedback in Reverse Dieting

34:24 Dieting vs. Building: The Nutritional Balance

38:47 Letting Go of the Scale: Embracing Change

40:13 Strategies for Reverse Dieting: Individual Approaches

49:58 Common Misconceptions About Reverse Dieting

54:31 The Role of Muscle in Metabolic Rate

reverse dieting, competition prep, nutrition, macros, fitness, health, coaching, dieting misconceptions, body composition, muscle building

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[Replay] How To Use Pictures, Measurements, & The Scale To Assess Your Physique Progress

Jeremiah Bair — Mon, 09 Jun 2025 10:00:00 GMT

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Q+A: Best Training For Fat Loss, Maintenance Phases, Tendon Pain, And More

Jeremiah Bair — Mon, 28 Apr 2025 10:00:00 GMT

Listener Q+A with Jeremiah and Natalie.

00:00 Introduction and Personal Updates

03:00 Training Adjustments and Recovery Strategies

06:04 Travel Experiences and Training Flexibility

10:01 Photo Shoot Preparations and Content Creation

12:54 Training for Muscle Growth: Lats and Quads

16:01 Strength Training During a Caloric Deficit

18:56 Maintenance Breaks Between Fat Loss Phases

23:03 Final Thoughts on Training and Cardio

27:11 Cardio and Steps: Tracking Strategies

31:12 Bodybuilding Categories: Choosing the Right Fit

39:09 Nutrition Timing: Fiber and Pre-Workout Considerations

44:06 Tendon Health: Strengthening and Injury Prevention

52:03 Transitioning from Dieting: Intuitive Eating vs. Structure

To Apply For Coaching With Our Team: CLICK HERE

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Q+A | Do High Steps Hurt Muscle Growth, Managing Hashimotos, Building Shoulders, Diet Breaks, And More

Jeremiah Bair — Mon, 24 Feb 2025 10:00:00 GMT

Podcast Survey: https://docs.google.com/forms/d/e/1FAIpQLSeVNUuQHP4zVz8W_GlZVP4Y4K5Pllc4VLmAsyVRGKVM7gXFfQ/viewform?usp=sharing

Chapters
00:00 Introduction and Overview of Hashimoto's
02:59 Nutritional Strategies for Hashimoto's Management
05:51 Fat Loss and Muscle Gain: The Recomp Dilemma
09:10 Optimizing Digestion During a Building Phase
12:02 The Impact of Step Count on Muscle Growth
15:10 Achieving Capped Shoulders and Bulging Biceps
17:58 Reflections on Evolving Perspectives in Fitness
26:10 Evolving Perspectives on Training and Nutrition
31:09 Personal Progression Schemes in Training
36:46 The Importance of Community in Coaching
39:15 Optimal Exercises for Quad Growth
43:10 Utilizing Maintenance Breaks Effectively
46:04 Essential Equipment for Every Gym
49:44 The Rewards of Coaching and Client Transformations

Keywords
Hashimoto's, nutrition, fat loss, muscle gain, digestion, recovery, coaching, client transformations, health, fitness

To Apply For Coaching With Our Team: CLICK HERE

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How Do You Know If You're Actually Building Muscle? (7 ways to tell)

Jeremiah Bair — Mon, 17 Feb 2025 10:00:00 GMT

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Why Your Fat Loss & Muscle Growth Has Stalled: Do You Actually Need a Health Phase?

Jeremiah Bair — Fri, 31 Jan 2025 10:00:00 GMT

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How Aggressively Should You Be Dieting?

Jeremiah Bair — Fri, 17 Jan 2025 10:00:00 GMT

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How To Build Your Own Flexible Meal Plan For Easier Fat Loss

Jeremiah Bair — Mon, 13 Jan 2025 10:00:00 GMT

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(PHOTOSHOOT PREP SERIES PT. 5) Fine Tuning Your Peak Week + Photoshoot Day For The Best Result

Jeremiah Bair — Fri, 03 Jan 2025 10:00:00 GMT

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Mastering The Rear Foot Elevated Split Squat For More Glute & Quad Gains (Movement Deep Dive)

Jeremiah Bair — Mon, 04 Nov 2024 10:00:00 GMT

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The Best Calorie Cycling Strategies For Quicker Fat Loss

Jeremiah Bair — Fri, 01 Nov 2024 10:00:00 GMT

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- ANDREA
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How To Know If You Should Start In A Fat Loss, Building, or Body Recomposition Phase

Jeremiah Bair — Fri, 25 Oct 2024 10:00:00 GMT

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Next-Level Lean: What Bodybuilding Prep Teaches You About Fat Loss

Jeremiah Bair — Fri, 27 Sep 2024 10:00:00 GMT

Follow Tass on Instagram: https://www.instagram.com/tass_herrera/

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How to Maximize Physique Progress in the Last Half of 2024

Jeremiah Bair — Mon, 09 Sep 2024 10:00:00 GMT

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Advanced Female Fat Loss Strategies: Fasted Cardio, Carb Cycling, and More

Jeremiah Bair — Fri, 09 Aug 2024 10:00:00 GMT

Podcast with Brandon DaCruz referenced: https://www.buzzsprout.com/712032/11538976-replay-brandon-dacruz-a-deep-dive-into-losing-stubborn-body-fat-improving-your-physique-in-a-fat-loss-phase

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The Best Strategies For Managing Restaurant Meals In A Fat Loss Phase

Jeremiah Bair — Mon, 15 Jul 2024 10:00:00 GMT

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[PT. 8 - Phasic Dieting For Women] The Final Fat Loss Phase (8-16 weeks)

Jeremiah Bair — Fri, 14 Jun 2024 10:00:00 GMT

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(Advanced Fat Loss) Coach Tass’ Strategy To Go From Lean To Shredded

Jeremiah Bair — Mon, 20 May 2024 10:00:00 GMT

🎙️ Previous podcast with Tass: https://www.buzzsprout.com/712032/14602185-tass-herrera-physique-development-for-women-the-best-mindset-for-transformation-and-more

📱 Follow Tass on IG: https://www.instagram.com/tass_herrera/

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[PT. 3 - Phasic Dieting For Women] WEEKS 1-8 PRIMER PHASE: Priming Your Body For Quicker Fat Loss & Muscle Building

Jeremiah Bair — Fri, 03 May 2024 10:00:00 GMT

🎙️ Maintenance Phase Podcast: https://www.buzzsprout.com/712032/episodes/14379201

🎙️ Digestion Podcast: https://www.buzzsprout.com/712032/episodes/12033726

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Beyond the Basics: Optimizing Upper Body Training for Women

Jeremiah Bair — Mon, 29 Apr 2024 10:00:00 GMT

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LISTENER Q+A: How quickly should you be gaining weight in a Building Phase, best pre-workout meal if you train early, does gut health impact fat loss, and more...

Jeremiah Bair — Fri, 12 Apr 2024 10:00:00 GMT

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[pt. 7] BUILDING PHASES FOR WOMEN: When To End Your Building Phase + What To Do Next

Jeremiah Bair — Fri, 05 Apr 2024 10:00:00 GMT

Mini Cuts Podcast: https://www.buzzsprout.com/712032/14517123-how-to-use-mini-cuts-for-rapid-fat-loss

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Natalie's Body Recomposition Transformation (how she did it)

Jeremiah Bair — Mon, 04 Mar 2024 10:00:00 GMT

Natalie's Body Recomp Post: https://www.instagram.com/p/C3BYaTEp5_2/?img_index=1

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(build muscle quicker) How To Implement Progressive Overload In Your Training

Jeremiah Bair — Fri, 09 Feb 2024 10:00:00 GMT

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[PART 3] The Female Body Recomposition Blueprint - Nutrition For Recomp (calorie cycling, peri-workout meals, & more)

Jeremiah Bair — Mon, 22 Jan 2024 10:00:00 GMT

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[PART 1] The Female Body Recomposition Blueprint - Understanding Recomp + Finding The Best Approach For You

Jeremiah Bair — Fri, 05 Jan 2024 10:00:00 GMT

Client transformations mentioned:

Jaune → LINK
Laura → LINK
Heather → LINK

About this episode:
Unlock the secrets of simultaneous muscle building and fat shedding with our Female Body Recomposition Blueprint series. As Coach Andrea and I dissect the science behind this transformative journey, our listeners will be empowered with the knowledge that defies the old myth—you can indeed sculpt muscle while waving goodbye to unwanted fat. This enlightening discussion is backed by scientific evidence and the real-life experiences of our clients, women who've broken free from traditional fitness confines and witnessed astonishing shifts in their muscle-to-fat ratios.

Prepare to redefine your understanding of fitness as we navigate the nuanced world of body recomposition, revealing how strategic protein consumption and exercise can trigger these dual processes within the body. We're not just talking theory; we're bringing to light advanced strategies like hormone optimization that can take your recomposition efforts to the next level. This is about more than just looking good—it's about fine-tuning the intricate machine that is your body, to perform and recover at its best.

In this series, we celebrate the diversity of women embarking on their unique fitness journeys, shattering the one-size-fits-all approach to body transformation. Whether you're a seasoned athlete or a nutrition-savvy gym-goer, you'll discover how an individualized method can redefine your physique and why sometimes, a calorie surplus or a meticulously managed intake is key to unlocking muscle growth. Stay tuned for our next session, where we'll dive into the foundational principles for a responsive, thriving body, and learn how to craft a personalized path to peak fitness.

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A Deep Dive Into Fat Loss (Interview On The Jack Hallows Podcast)

Jeremiah Bair — Mon, 18 Dec 2023 10:00:00 GMT

Follow Jack on IG: https://www.instagram.com/jackhallowsfitness/?hl=en

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The Hidden Consequences Dieting Too Frequently Has on Women's Fat Loss

Jeremiah Bair — Fri, 10 Nov 2023 10:00:00 GMT

Unmask the truth about frequent dieting and its impact on fat loss, particularly for women, as Coach Andrea and I debunk common myths and misconceptions surrounding this topic. This episode is an eye-opener as we shed light on how frequent dieting can affect your metabolism, hormones, muscle mass, and psychological well-being, ultimately influencing your physique development journey. Join us as we walk you through the four critical areas to think about when it comes to dieting protocols.

We dive deep into the complexities of female physiology, exploring how dieting influences metabolism, leptin and ghrelin levels, testosterone and thyroid hormones, and cortisol. You'll learn how frequent dieting can potentially lead to body fat overshooting, resulting in a frustrating cycle of yo-yo dieting. We also lay out the importance of proper training and dieting protocols to prevent muscle loss, emphasizing the need to allocate time for muscle growth between diets and the potential risk of micronutrient deficiencies.

We round off this episode by reinforcing the necessity of a smart approach to dieting and training. We discuss how fat loss alone isn't the golden ticket to achieving the desired physique, but instead, building muscle plays a crucial role. Learn how to optimize your dieting and training to prevent body fat overshooting and ensure you're on track to reach your physique goals. So, gear up to rethink your dieting strategies with us and set yourself up for success in your fitness journey.

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(replay) Brandon DaCruz - A Deep Dive Into Losing Stubborn Body Fat & Improving Your Physique In A Fat Loss Phase

Jeremiah Bair — Fri, 27 Oct 2023 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

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Unlocking Lean Gains: My Top 10 Lessons From The Last Year for Maximum Results

Jeremiah Bair — Fri, 29 Sep 2023 10:00:00 GMT

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Jeff Su - Striking the Balance: Achieving a Lean Physique Between Gen Pop and Competitor Goals

Jeremiah Bair — Mon, 11 Sep 2023 10:00:00 GMT

Follow Jeff on IG: https://www.instagram.com/firstcalloutfitness/

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Fat Loss While Reverse Dieting, Using Top Sets Vs. Backoff Sets, The OMAD Diet, And More

Jeremiah Bair — Fri, 18 Aug 2023 10:00:00 GMT

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The 3 Reasons Your Body Isn't Changing/Building Muscle (even though you’re in the gym constantly)

Jeremiah Bair — Mon, 31 Jul 2023 10:00:00 GMT

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Aaron Straker - Building Phases: What Many Clients (and Coaches) Get Wrong

Jeremiah Bair — Mon, 17 Jul 2023 10:00:00 GMT

Check out Aaron Straker's content:

→ Website
→ Instagram
→ Podcast

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Cameron Cheek - Dieting Women To Stage Lean, Calorie Cycling, Cultivating A Mindset For Success, And More..

Jeremiah Bair — Mon, 10 Jul 2023 10:00:00 GMT

Follow Cameron on IG: https://www.instagram.com/cameron_cheek/?hl=en

Check out Cameron's coaching: https://thecampjansen.com/coach-cam-cheek/

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Q+A: Best Lat Movements, Should You Start At Maintenance Or In A Building Phase, How Important Is The Mind-Muscle Connection, And More

Jeremiah Bair — Fri, 16 Jun 2023 10:00:00 GMT

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Nicole Ferrier - Finding The Balance Between Fat Loss & Health

Jeremiah Bair — Mon, 29 May 2023 10:00:00 GMT

Follow Nicole on Instagram: https://www.instagram.com/nicoleferrierfitness/

Follow Nicole on TikTok: @nicoleferrierfitness

Check out Nicole's Podcast: https://open.spotify.com/show/00tkvZ8SSL2ZriEVOUeooK

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Q+A: Meal Plans Vs. Macros, Who Shouldn't Enter A Building Phase, Different Approaches To Reverse Dieting, And More...

Jeremiah Bair — Fri, 19 May 2023 10:00:00 GMT

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How To Decide Which Phase Of Nutrition You Should Start In: Fat Loss, Building, Maintenance, Or Reverse Diet

Jeremiah Bair — Fri, 26 May 2023 10:00:00 GMT

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(Coaching Deep Dive) Andrea's Health Phase

Jeremiah Bair — Mon, 08 May 2023 10:00:00 GMT

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Coaching Case Study - Natalie's Mentorship Experience

Jeremiah Bair — Wed, 29 Mar 2023 10:00:00 GMT

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Brandon DaCruz: Can You Build Muscle With Low Testosterone, Managing Endometriosis, And More

Jeremiah Bair — Mon, 27 Feb 2023 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com
Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

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Jack Hallows - Optimizing Your Glute & Delt Training, Finding The Best Movements For Building Muscle, & More…

Jeremiah Bair — Mon, 20 Feb 2023 10:00:00 GMT

Follow Jack on IG: https://www.instagram.com/jackhallowsfitness/?hl=en

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Q+A: When/How To Reverse Diet, How Much Protein Powder Is Too Much, Our 2023 Goals, And More...

Jeremiah Bair — Fri, 23 Dec 2022 10:00:00 GMT

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Q+A: How Lean Is "Too Lean" For Sustainability, German Volume Training For Glutes, Adjusting Training Around Menstrual Cycle, And More

Jeremiah Bair — Fri, 06 Jan 2023 10:00:00 GMT

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Q+A: Best Core Exercises, Should Artificial Sweeteners Be Avoided, Cables vs. Plate Loaded Machines, And More...

Jeremiah Bair — Fri, 18 Nov 2022 10:00:00 GMT

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Q+A: How Much Should Weight Fluctuate, Realistic Rates of Fat Loss, Adjusting Macros/Training When Sick, And More...

Jeremiah Bair — Fri, 07 Oct 2022 10:00:00 GMT

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Q+A: Traits Of Our Most Successful Clients, Signs It's Time To Reverse Diet, Planning a Maintenance Phase, And More

Jeremiah Bair — Fri, 09 Sep 2022 10:00:00 GMT

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Q+A: How Meal-Timing Impacts Muscle Growth & Fat Loss, Best Training Methods For Aesthetics, And More

Jeremiah Bair — Mon, 18 Jul 2022 10:00:00 GMT

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Q+A: Staying Motivated During Fat Loss Phases, How To Feel Your Glutes During RDLs, Programming For Overweight Clients, And More

Jeremiah Bair — Mon, 20 Jun 2022 10:00:00 GMT

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Q+A: Implementing Free Meals, How Important Is Training Frequency, Dealing With Emotional Eating

Jeremiah Bair — Mon, 13 Jun 2022 10:00:00 GMT

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Q+A W/ Coach Andrea: Programming Neuro Phases, Adjusting Training & Nutrition Around Your Cycle, Productivity Tips, And More...

Jeremiah Bair — Fri, 13 May 2022 10:00:00 GMT

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Q+A: When To Add Calories & Cardio During A Cut, Staying Motivated To Train, Benefits of HIIT, And More

Jeremiah Bair — Fri, 15 Apr 2022 10:00:00 GMT

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Brandon DaCruz - The Ultimate Guide To Nutrient Timing (Part 2)

Jeremiah Bair — Fri, 25 Mar 2022 10:00:00 GMT

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Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

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How To Get Great Results Training Only 3x/Week (example program breakdown)

Jeremiah Bair — Fri, 31 Dec 2021 10:00:00 GMT

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Q+A: Understanding Bloodwork, Should You Reduce Training When Cutting, Stopping Self-Sabotage, And More...

Jeremiah Bair — Mon, 27 Dec 2021 10:00:00 GMT

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Q+A: Can Advanced Lifters Make Newbie Gains, Fixing Low Energy Levels, How To Get The Most Out Of Coaching, And More

Jeremiah Bair — Mon, 20 Dec 2021 10:00:00 GMT

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Q+A: Fixing Ankle Mobility Issues, How To Handle A Building Phase Mentally, Best Way To Warm-Up

Jeremiah Bair — Mon, 06 Dec 2021 11:00:00 GMT

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Q+A: Should You Do Stomach Vacuums, At Home Leg Curl Subs, Aggressive Fat Loss W/ Frequent Refeeds?

Jeremiah Bair — Mon, 22 Nov 2021 10:00:00 GMT

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PART 2: Q+A W/ Chaz: Best Hypertrophy Supersets, Measuring Progress When Building, Pull-Ups vs. Chin-Ups, And More...

Jeremiah Bair — Mon, 08 Nov 2021 10:00:00 GMT

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Q+A W/ Chaz: How Long Does It Take Your Metabolism To Adapt To Dieting, Most Effective Way To Use Supersets, Keeping Abs While Building, And More...

Jeremiah Bair — Fri, 05 Nov 2021 10:00:00 GMT

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Adam Neth - Optimizing Your Physique As A Natural Athlete

Jeremiah Bair — Fri, 01 Oct 2021 10:00:00 GMT

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Follow Adam on IG: https://www.instagram.com/adamneth/?hl=en

Check out Adam's YouTube: https://www.youtube.com/c/AdamNeth

Check out the Lifte Lab: https://www.instagram.com/liftelab/?hl=en

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Q+A: Fixing A Down-Regulated Metabolism, How Much Fat Is Too Much, And More

Jeremiah Bair — Fri, 23 Jul 2021 10:00:00 GMT

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Q+A: Beating Imposter Syndrome As A Coach, Why You're Training Hard But Not Seeing Progress, And More

Jeremiah Bair — Fri, 18 Jun 2021 10:00:00 GMT

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Q+A: Do Greens Supplements Work, Are Supersets More Effective, Should You Track Veggies, And More

Jeremiah Bair — Fri, 28 May 2021 10:00:00 GMT

Today's Q+A is a deep dive into our listener questions!

If you'd like to ask me a question to be answered on the show, shoot me a direct message HERE.

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Q+A: What To Do After Overeating, My Body Fat Set Point, Creatine, And More

Jeremiah Bair — Fri, 07 May 2021 10:00:00 GMT

Another Q+A session to answer listener questions!

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[Overrated/Underrated W/ Chaz] Smith Machine, Fasting, Macros, And More!

Jeremiah Bair — Mon, 12 Apr 2021 10:00:00 GMT

We're hopping on the trend.

Today, the homie (Chaz) and I dig into some overrated/underrated.

Enjoy!

Follow Chaz on IG here, and check out his podcast Lost & Lifting Talk here.

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Purpose That Pulls You Forward (Interview On The True North Nutrition Podcast)

Jeremiah Bair — Wed, 17 Feb 2021 12:00:00 GMT

Today, I'm sharing an interview I did on my friend Joe Paul's True North Nutrition Podcast.

From Joe:

Today's guest is Jeremiah Bair - an incredibly knowledgeable coach who shares the true value of creating your vision for your body and where to begin executing to see results.

Changing on the surface might be your goal - hell it's everyone's goal to improve externally in some way - whether that's getting super lean or putting on muscle. Jeremiah and I talk about what truly influences effective results.

If you ever felt like you were spinning your wheels with training and nutrition, this episode will bring the traction you need to drive on.

Follow Joe on IG: https://www.instagram.com/joemikepaul/?hl=en

Check out Joe's podcast: https://podcasts.apple.com/us/podcast/true-north-nutrition-podcast/id1549356336

Check out Joe's website: https://truenorthnutrition.co/

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Adam McDonald: Essential Mindset Shifts For Sustainable Progress

Jeremiah Bair — Mon, 15 Feb 2021 12:00:00 GMT

Today, I'm joined by Adam McDonald. Adam is a natural bodybuilder (currently Natural Mr. Ireland), and coach to many high level competitors, along with many gen. pop bodybuilders.

In this episode, we dive deep into the mindset shifts that have been most helpful (for both ourselves and clients) to learn to love the process of physique transformation, and create an enjoyable lifestyle, rather than something that feels like a second job.

Check out Adam's Podcast: https://podcasts.apple.com/ie/podcast/the-health-mastery-show/id1477211817

Follow Adam on IG: https://www.instagram.com/adammc192/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

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Q+A [W/ Chaz Spackman] Should You Avoid Deadlifts, Can Stress Stall Fat Loss, & Smart Bulking

Jeremiah Bair — Fri, 05 Feb 2021 12:00:00 GMT

Q&A!

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Jack Rayner - Hypertrophy At Home (Effective Training W/ Minimal Equipment)

Jeremiah Bair — Mon, 01 Feb 2021 12:00:00 GMT

Today, I'm joined on the show by Jack Rayner to chat about the most effective training principles & methods we've implemented with clients to keep them progressing at home/in garages through the multiple lockdowns (and with minimal equipment).

Jack is a well-known online coach from across the pond, and a wealth of knowledge when it comes to hypertrophy training.

If you're training with minimal equipment OR programming for clients who are, you'll find this episode extremely valuable.

Check out Jack's content:
Youtube: https://www.youtube.com/channel/UC3GxxFnTkQZgfqYHKMr744Q
Instagram: https://www.instagram.com/raynertrainer/?hl=en
Website: http://raynertrainer.co.uk

Apply for online coaching with our team:https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Stimulus To Fatigue Ratio: How To Individualize Exercise Selection For Better Results

Jeremiah Bair — Wed, 20 Jan 2021 12:00:00 GMT

The single biggest piece 95% of you intermediate and beyond trainees struggling to achieve the results you'd expect (or any at all) are missing?

An understanding of how to apply the concept of stimulus to fatigue ratio (SFR) to you training.

Understanding SFR allows you to get the most aesthetic/hypertrophy gains out of every set, rep, and unit time invested in the gym.

Even better, applying SFR allows you to tailor your training to the movements that are most effective for you as an individual… no more force-feeding movements that leave you feeling beat up and little else for months.

So if you’re ready to unlock quicker gains, better fatigue management, less pain, and put an end to your training frustration... check out today's episode.

Renaissance Periodization's Hypertrophy Book: https://renaissanceperiodization.com/the-scientific-principles-of-hypertrophy-training

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Mike Matthews - Building A Business, Productivity, Mindset, And More...

Jeremiah Bair — Mon, 18 Jan 2021 12:00:00 GMT

Today, I'm joined by Mike Matthews, CEO of Legion Athletics, author of a plethora of books related to physique development, host of the Muscle For Life Podcast, and much more.

In this episode, we get into the keys for the massive success Mike has had in the fitness industry (despite taking a very non-conventional path), his productivity "secrets", and Mike's mindset around building a business and doing the work.

If you're a coaching pushing to build your own business, you'll find this episode invaluable.

Check out Mike's supplements & books: https://legionathletics.com/

Check out Mike's Podcast: https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400

Email Mike with any questions: mike@muscleforlife.com

Follow Mike on IG: https://www.instagram.com/muscleforlifefitness/?hl=en

Check out Mike's YouTube: https://www.youtube.com/channel/UCGTAq2MQb2DsQi2KTMi0Jgw

Apply for coaching with our team:https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Q&A: Is Melatonin Safe, Best Training & Cardio Balance, And More

Jeremiah Bair — Fri, 20 Nov 2020 12:00:00 GMT

Q+A! Today, we're diving into some listener questions.

Enjoy!

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Q&A (W/ Chaz Spackman): The One With Technical Difficulties

Jeremiah Bair — Fri, 13 Nov 2020 12:00:00 GMT

In today's Q&A, Chaz and I answer all of your most burning questions.

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

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Sam Miller - A Masterclass On Metabolism & Reverse Dieting

Jeremiah Bair — Thu, 15 Oct 2020 11:00:00 GMT

Today, I'm joined again by Sam Miller for a deep dive into all things metabolism and reverse dieting.

For both coaches and individuals coaching themselves, there is a a HUGE amount of confusion surrounding these two topics, and the lack of understanding is stopping MANY from achieving their physique & health goals.

Today's episode clears up that confusion, and gives you the knowledge you need to FINALLY achieve your best body composition.

Check out the FREE Metabolism School video Series HERE.

Check out Sam's Podcast HERE.

Connect with Sam on Instagram HERE.

Join the Nutrition Coaching Collaborative HERE.

Listen to The Metabolism Blueprint HERE.

Apply for Online Coaching with Jeremiah HERE.

To Apply For Coaching With Our Team: CLICK HERE

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Gareth Sapstead - Proper Training For Great Abs, Business Advice For Coaches, Training Philosophies, And More... (The Fitness Maverick)

Jeremiah Bair — Mon, 28 Sep 2020 11:00:00 GMT

Today, I'm joined on the show by Gareth Sapstead.

Gareth is strength & conditioning coach, and a well known author with several published books + hundreds of published articles for sites like T-Nation, EliteFTS and the like.

In today's episode, we covered a wide range of topics that'll be extremely helpful for the up & coming coaches listening - Gareth's advice on how to get published by the big dogs (e.g. T-Nation), his take on programming for clients and introducing novel movements, strategies for building a great core from his (soon to be published) book on core training, and much more!

Follow Gareth on Instagram: https://www.instagram.com/thefitnessmaverick/?hl=en

Check out Gareth's website: https://thefitnessmaverick.com/

Check out Gareth's YouTube Channel: https://www.youtube.com/channel/UC3IpStQe4OsuMPKvwO-vm8Q

Apply for Online Coaching with me: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: How To Escape "Skinny Fat", Fasting During A Building Phase, Optimal Nutrient Timing, And More...

Jeremiah Bair — Fri, 18 Sep 2020 11:00:00 GMT

Q+A!

Today, we're diving into some listener questions like...

>> For a female that's "skinny fat", what approach would you take to training + nutrition?

>> Is it ok to practice intermittent fasting during a building phase?

>> What's the most optimal way to time nutrients for building muscle?

...and much more.

Click here now to apply for Online Coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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Hannah Deindorfer - Working Through Limiting Beliefs, Becoming Your Most Authentic Self, And More...

Jeremiah Bair — Mon, 24 Aug 2020 12:00:00 GMT

I was very nervous to drop this episode.

In fact, I've sat on this recording for several months. This is a VERY vulnerable conversation with one of the wisest & most insight people I know, centered around my personal struggles & limiting beliefs.

This conversation has been SUPER helpful to me In this months since. I hope it Is for you as well!

Follow Hannah on IG here.

Check out Hannah's Connected Coach Academy here.

Apply for coaching with me here.

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Q+A: Is Fast Or Slow Fat Loss Better, Setting Macros For Beginner Clients, My Favorite Education Resources, And More...

Jeremiah Bair — Fri, 24 Jul 2020 12:00:00 GMT

Q+A!

Today, we dive into...

--> I have my first nutrition client. Male. 45 years old. has a desk job. says he's walking his dog 3 miles a day, gym twice a week. uses the anytime fitness app, so, short mediocre workouts. golfs. weight goes up and down. currently weighs 224. goal is 200. 6foot tall.current bodyfat 26.9% carries it in his midsection. his body structure is between Mesomorph and O type, (I sound fresh outta the PN book)LOL!

I’ve calculated his calories at 1915. What would you suggest as the diet break calorie intake? I could be completely wrong here, it's my first time and im going txt book...any help would be awesome.

--> Rapid fat loss vs. slow & steady - can you explain which is better?

--> Can you recommend some good educational sources for beginner coaches? (Training, nutrition, psychology, etc.)

...and much more. Enjoy!

CLICK HERE NOW to apply for online coaching with me.

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[Program Design Masterclass] The Full Body Split

Jeremiah Bair — Wed, 15 Jul 2020 12:00:00 GMT

Are you programs failing to get your clients results... or even worse, leaving them beat up & injured?
⠀
Today's epsiode will help.
⠀
This is an in-depth breakdown of the full body split - one of my favorite ways to program for online clients chasing fat loss, or who are in their first 2 years of proper training.
⠀
You'll learn everything you need to know about properly programming a full body split to help you clients achieve a leaner, stronger, more aesthetic body composition.

Click here to watch my video breakdown of the full body split.

Click here to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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Training Program Design 101 [Monthly, Weekly, & Daily Design]

Jeremiah Bair — Wed, 13 May 2020 12:00:00 GMT

This is everything any coach insecure about the programs they're prescribing their clients (or themselves) needs to know about programming.

This podcast literally takes you through the process of designing training months, weeks, and days for your clients.

And because I like giving & helping out others who are struggling to get clients or themselves results like I once was, here we are.

Enjoy!

Click here to hop on the waitlist for the 12-week training program for your best body ever.

Click here for the written version of this episode.

Click here to learn more about my thought processs when designing finishers for online clients.

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Why Fat Loss Stalls (And What To Do)

Jeremiah Bair — Wed, 06 May 2020 12:00:00 GMT

Have you been stuck losing the same 10-15lbs over and over again for years?

Or maybe you have a client who's stuck in a fat loss plateau.

Either way, today's episode has the solutions you need.

You'll learn:

→ The nutritional science behind fat loss stalls

→ The 8 step system my online clients use to troubleshoot stalled fat loss

→ How to adjust your macros to break plateaus

→ And much more...

This episode is your complete guide to finally breaking through your body fat settling point, and getting as lean & confident as you've always wanted.

Listen to the episode with Eric Trexler of Stronger By Science (Metabolic Adaption, Optimizing Fat Loss, And Reverse Dieting) HERE.

Check out The Complete Guide To Setting Your Macros HERE.

Apply for Online Coaching with Jeremiah HERE.

To Apply For Coaching With Our Team: CLICK HERE

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How To Periodize An Entire Year Of Nutrition

Jeremiah Bair — Mon, 06 Apr 2020 12:00:00 GMT

My online clients get great results, because we have a plan and structure for MONTHS in advance - reverse engineered from your end goal, to where you are now. (We literally map out the next 6-12 months of working together on the initial strategy call.)

We also implement periodization - strategic nutritional & training phases with different focuses (e.g. reducing training stress, pushing fat loss, practicing nutrition maintenance, etc.). is a KEY part of what we do in online coaching to help you build your best body ever, and is MUCH more effective than a non-periodized approach.

Today's episode walks you through exactly how I would periodize an entire year of nutrition for a hypothetical client - fat loss phases, diet breaks, building phases, maintenance phases, and more.

I guarantee having the structure this podcast provides alone will make an amazing difference for your results in 2020.

Listen to my episode with Eric Trexler on Metabolic Adaption, Optimizing Fat Loss, And Reverse Dieting

Apply for Online Coaching With Jeremiah

Follow Jeremiah on Instagram

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Q+A (feat. Chaz Spackman): Ending A Deficit Without Fat Gain, Overcoming Social Anxiety, Building A Coaching Career Admist COVID-19, And More...

Jeremiah Bair — Fri, 27 Mar 2020 11:00:00 GMT

Q+A! Today, Chaz Spackman (@lostandlifting) and I team to answer all your question nutrition, training, and mindset.

Today, we dive into:
1. What to do when you (or a client) DON'T like how you look in the mirror.
2. What we've both done to work through our struggles with social anxiety.
3. Can you OVEREAT protein?
4. What impact do with think the COVID-19 pandemic will impact the coaching industry? (And how you can continue to grow and help as a coach.)
5. Is it ok to eat <45 mins pre-workout?
6. How to adjust your fat loss around the Coronavirus
7. How Chaz & I have grown successful online coaching businesses
8. How to come out of a calorie deficit without gaining weight

This one is PACKED with knowledge. Enjoy!

Follow Chaz on Instagram

Check out Chaz's podcast

Apply for Online Coaching With Jeremiah

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Karon Hawkins - Re-Thinking Your Approach To Mobility & Creating Pain-Free Aesthetics

Jeremiah Bair — Mon, 23 Mar 2020 11:00:00 GMT

Today, I'm joined by my good friend Karon Hawkins A.K.A. Coach Kronic.

Karon is one of the most knowledgable and innovative people I know when it comes to fixing the way you move, and preventing pain in both the gym AND your everyday life.

This episode will undoubtedly change the way you think about and prescribe mobility work.

Follow Karon on Instagram

Follow @flobility on Instagram

Check out the free Flobility course

Click here for my at-home workouts that don't suck.

Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.

Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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3P: The Proven Fat Loss Method I Use With Online Clients

Jeremiah Bair — Mon, 09 Mar 2020 12:00:00 GMT

Too many times, people try to lose fat by throwing random macros at the wall, and hoping they stick. When you start online coaching with me, you're following a proven method I've used to create real-world results with hundreds of clients - The P3 Fat Loss Method.
⠀
And because the goal is always to give away as much free education as possible, today I'm going to walk you through EXACTLY how my P3 Fat Loss Method works.
⠀
Whether you're a coach or coaching yourself, this will be extremely helpful.

→ Click here to read the blog I wrote on the P3 Fat Loss Method.
→ Click here to learn the about calorie cycling for fat loss.
→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.
→ Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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Eric Trexler: Metabolic Adaption, Optimizing Fat Loss, And Reverse Dieting (Stronger By Science)

Jeremiah Bair — Mon, 24 Feb 2020 13:00:00 GMT

Today, I'm joined by Eric Trexler. Eric has published over 30 scientific studies, including some of the few on competitive bodybuilders and physique athletes. He's also a pro natural bodybuilder, Director of Education for Stronger By Science, and 1/4th of MASS Research Review.

In this episode, we go deep into the science of your metabolism & what happens to it as you diet, how to optimize your fat loss for minimal metabolic adaption, and how to transition out of a fat loss phase properly.

→ Click here to read The Metabolic Adaption Manual.

→ Click here to follow Eric on Instagram.

→ Click here to visit Strongerbyscience.com.

→ Click here to check out the Stronger By Science Podcast.

→ Click here to check out MASS Research Review.

→ Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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Cody McBroom - Building A Career Coaching, Content Creation, & The Tailored Coaching Method

Jeremiah Bair — Mon, 10 Feb 2020 13:00:00 GMT

Today, I'm joined by my mentor Cody McBroom. Cody is someone that's had a massive impact on my life, and I'm sure his message will resonate with A LOT of you as well. We discuss how to create a successful career in the saturated coaching industry, how to create dope content, what Tailored Coaching means to Cody and his team, and exactly what the client journey the tailored coaching method looks like.

Check out Cody & the Tailored Coaching Method team's free blogs, podcasts, case studies, and more HERE.

CLICK HERE (video link) to learn the why behind Tailored Coaching Method.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Changing Client's Eating Habits, Breaking Cycles Of Overeating, & Easy Meal Prep

Jeremiah Bair — Fri, 07 Feb 2020 14:00:00 GMT

Q+A! Today, Coach Jeremiah talks you through how to change a client's (or your own) eating habits, how to break cycles of overeating, and gives you the strategy for quick & effective meal prep.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: The Low FODMAP Diet, Intra-Workout Supplements, And 1x/Week Training

Jeremiah Bair — Fri, 24 Jan 2020 13:00:00 GMT

Q+A! Today, Coach Jeremiah explains when a low FODMAP diet is a good idea, the value in intra-workout supplements, and how to train if you can ONLY hit one session per week.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

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How To Periodize Your Nutrition For Better Hormones, A Healthier Metabolism, And Sustainable Results

Jeremiah Bair — Mon, 06 Jan 2020 18:00:00 GMT

Today, Coach Jeremiah breaks down exactly how to periodize your (or your client's) nutrition to quit yo-yo dieting, and sustain a lean body long-term.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
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Q+A: Becoming An Online Coach, Training Around Shoulder Injuries, Firing Your Core Properly, And More!

Jeremiah Bair — Fri, 03 Jan 2020 16:00:00 GMT

Q+A! Today, coach Jeremiah gives his recommendations for someone wanting to become an online coach, how to train around shoulder issues, what to do if you can't get your core to fire, and much more!

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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Matt McLeod - Living A Deep Life

Jeremiah Bair — Fri, 22 Nov 2019 17:00:00 GMT

Today's guest is Matt McLeod. Matt is an Online Trainer, Registered Dietician, and silly goose.

We dive into how to live a deep life, personal development, coaching, and much more!
_____
Connect with Matt On Instagram
Visit Matt's Website
Listen To Matt's Podcast - The More Than Fitness Podcast
_____
→ Click here to apply for online coaching with Jeremiah
→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results

To Apply For Coaching With Our Team: CLICK HERE

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What You’re Holding Onto Is What’s Holding You Back

Jeremiah Bair — Mon, 14 Oct 2024 10:00:00 GMT

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Why Most Lifters Don’t Have Visible Abs (and How to Fix It)

Jeremiah Bair — Fri, 19 Sep 2025 10:00:00 GMT

Jeremiah breaks down why most people struggle to get (and keep) visible abs, and the best solution most are missing.

00:00 Achieving Visible Abs: The Common Struggle
02:51 The Importance of Training Frequency for Abs
06:09 Understanding Core Muscles and Their Functions
09:02 Effective Ab Training Techniques
11:55 Common Mistakes in Ab Training
15:14 Implementing a High-Frequency Ab Training Protocol
18:05 Conclusion: Building Abs for Aesthetic + Performance Goals

visible abs, ab training, fitness, muscle development, nutrition, body fat, aesthetics, core strength, training frequency, exercise techniques

To Apply For Coaching With Our Team: CLICK HERE

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[pt. 2] BUILDING PHASES FOR WOMEN: Lean Building vs. Advanced Building Phases - Which Is Best For You?

Jeremiah Bair — Fri, 01 Mar 2024 10:00:00 GMT

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The Mistakes Keeping Most Coaches Stuck (why your clients & business aren't progressing)

Jeremiah Bair — Mon, 18 Nov 2024 10:00:00 GMT

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Q+A: Mindset For Getting Photoshoot Lean, Optimizing Peri-Workout Nutrition, How To Push Harder In Your Training, And More....

Jeremiah Bair — Fri, 10 Feb 2023 10:00:00 GMT

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Brandon DaCruz - Using Lengthened Partials & Bloodflow Restriction Training, Best Way To Implement Cardio, And More...

Jeremiah Bair — Mon, 24 Apr 2023 10:00:00 GMT

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[Listener Q+A] Cardio Timing, RDL Fixes, Insulin Resistance, How Frequently Should You Train a Muscle, & More

Jeremiah Bair — Fri, 11 Jul 2025 10:00:00 GMT

Listener Q+A with Jeremiah and Andrea.

To Apply For Coaching With Our Team: CLICK HERE

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The 8 Biggest Mistakes We Made Coaching Our First 100 Clients

Jeremiah Bair — Fri, 04 Jul 2025 10:00:00 GMT

Jeremiah and Natalie discuss the biggest mistakes they made while coaching their first 100 clients. They explore various themes such as the importance of understanding reverse dieting, effective client communication, and the need for adaptability in coaching strategies. The episode concludes with practical advice for new coaches on how to navigate their early careers effectively.

00:00 Introduction to Coaching Mistakes
07:37 Personal Updates and Progress in Coaching
08:05 Understanding Reverse Dieting Mistakes
15:46 The Importance of Trusting Your Gut
21:01 Coaching to Win vs. Coaching Not to Lose
27:45 Navigating the Coaching Landscape
33:18 Adapting Coaching Strategies
37:50 The Importance of Training Videos
43:22 Understanding Coaching Boundaries
49:07 The Value of Mentorship in Coaching

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Mastering The Post-Diet Recovery Phase To Stay Lean + Build Muscle

Jeremiah Bair — Fri, 08 Nov 2024 10:00:00 GMT

Follow Tass on Instagram: https://www.instagram.com/coach.tass/

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Mastering The Romanian Deadlift For More Glute & Hamstring Gains

Jeremiah Bair — Tue, 23 Jul 2024 18:00:00 GMT

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What To Do If You Don't Feel The Target Muscle Working In An Exercise

Jeremiah Bair — Fri, 10 Jan 2025 10:00:00 GMT

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(PHOTOSHOOT PREP SERIES PT. 3) Establishing diet structure + timeline, cardio, and more

Jeremiah Bair — Fri, 13 Dec 2024 10:00:00 GMT

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(PHOTOSHOOT PREP SERIES PT. 2) The Most Underrated Phase for Getting Photoshoot-Ready

Jeremiah Bair — Fri, 06 Dec 2024 10:00:00 GMT

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Andrea's Building Phase Success Secrets

Jeremiah Bair — Mon, 19 Aug 2024 10:00:00 GMT

Andrea's Building Phase transformation post: https://www.instagram.com/p/C-VY0tZxesz/?img_index=3

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Coach Chelsea's Journey - Mindset & Physique Development Lessons From Overcoming An Autoimmune Disease & Eating Disorder

Jeremiah Bair — Fri, 07 Jun 2024 10:00:00 GMT

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[PART 2] The Female Body Recomposition Blueprint - Optimizing Your Foundation (hormones, thyroid, & more)

Jeremiah Bair — Fri, 12 Jan 2024 10:00:00 GMT

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5 Training Mistakes Stopping You From Building Muscle

Jeremiah Bair — Wed, 08 Feb 2023 10:00:00 GMT

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Q+A: Why/When Use Refeeds, Maximizing Quad Training, Finding A Mentor, And More

Jeremiah Bair — Fri, 17 Mar 2023 10:00:00 GMT

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Brandon DaCruz - [THE FEMALE FAT LOSS SERIES PART 4] Essential Principles & Priorities For A Successful Fat Loss Phase

Jeremiah Bair — Mon, 04 Sep 2023 10:00:00 GMT

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Brandon DaCruz - The Great Food Quality Debate: Are All Calories Created Equal When It Comes To Fat Loss?

Jeremiah Bair — Fri, 30 Jun 2023 10:00:00 GMT

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Q+A: How To Stop Overeating At Maintenance, Core Training For Aesthetics & Stability, Best Protein Powders, And More...

Jeremiah Bair — Fri, 28 Apr 2023 10:00:00 GMT

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Q+A: When (& How) To Change Exercises In Your Program, Troubleshooting Digestion Issues, Dealing with Emotional Eating, And More

Jeremiah Bair — Fri, 02 Sep 2022 10:00:00 GMT

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Brandon DaCruz - Jeremiah's Photoshoot Wrap-Up + Peak Week Process

Jeremiah Bair — Mon, 14 Nov 2022 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

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Nutrition For Aesthetics [beyond the basics]

Jeremiah Bair — Wed, 27 Jan 2021 12:00:00 GMT

Odds are, your approach to nutrition is what’s holding you back from building the physique you’ve always wanted… the version of you that both looks aesthetic and can outperform everyone in the gym.

You’re already pushing yourself in the gym, “eating clean”, and maybe even tracking your macros.

But you still don’t feel any closer to the body you want than you did two years ago.

So what gives?

Truth is, the basics of nutrition are important to master. But they’re far from the only things that you should be focused on to achieve the well-above average results you desire.

So if you’re sick of feeling like you’re guessing with your nutrition… just hoping it’ll yield the specific result you want… it’s time to change. Today’s episode has the answers you need to finally level up your physique.

How To Periodize An Entire Year Of Training & Nutrition For Physique Development: https://www.bairfit.com/blogs/news/planning-a-year-of-training-and-nutrition

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Q+A: Troubleshooting Stalled Fat Loss, Adaptive vs. Rigid Metabolisms, Optimal Meal Timing, And More

Jeremiah Bair — Fri, 23 Sep 2022 10:00:00 GMT

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Q+A W/ Coach Andrea: How To Adjust Training For Fat Loss, Program Design For Building Glutes, And More

Jeremiah Bair — Mon, 06 Jun 2022 10:00:00 GMT

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Q+A: Design Your Own Fat Loss Phase, Macros For Body Recomposition, When To Deload, And More

Jeremiah Bair — Fri, 30 Apr 2021 10:00:00 GMT

Today's Q+A is jam packed with questions on both nutrition and training, so you're sure to take loads of value from it.

Enjoy!

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3 Daily Habits For Success

Jeremiah Bair — Mon, 01 Mar 2021 12:00:00 GMT

MOTIVATION MONDAY: 3 daily habits to light a fire under your ass.

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[REPLAY] Lifting Lindsay - How To Build Muscle As A Woman

Jeremiah Bair — Mon, 27 Jun 2022 10:00:00 GMT

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Today, we're joined by Lindsay Parker (a.k.a. Lifting Lindsay) for a deep dive into all the special considerations that women need to take when trying to build a great physique.

We dig into...
> The mistakes that you're probably making nutritionally holding you back
> How to choose BETTER exercises for building muscle, and make your time in the gym 10x more effective
> Lindsay's approach to program design for building an amazing female physique
...and much more

Follow Lindsay on IG: https://www.instagram.com/liftinglindsay/?hl=en

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Luke Leaman - LEAST MODE: The Missing Ingredient Slowing Your Results?

Jeremiah Bair — Mon, 19 Apr 2021 10:00:00 GMT

Many people feel like they're absolutely crushing themselves in the gym, severely restricting calories, and still are not seeing the results.

If fact, often individuals like this seem to be losing progress.

If this sounds like you, LEAST MODE might be the answer.

In today's episode, I chat with Luke Leaman about his "least mode" concept, and why it could be the key ingredient most people are missing for much better health and aesthetics.

Check out Luke's Content:

Website/program design & nutrition courses: https://musclenerds.net/

Instagram: https://www.instagram.com/musclenerds_health/?hl=en

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Q+A: Supplements For Fat Loss/Building, Collagen Protein?, Tracking Macros At Restaurants, and More

Jeremiah Bair — Fri, 22 Jan 2021 12:00:00 GMT

Q+A! Today, we dive into some listener questions like...

>> Tips on not over eating when going out to eat? I don’t typically drink, so not trying to work that in.

>> For a nutrition client that was just a gen pop wanting to lose fat, (not super lean or any extreme goals)would u still use a detailed tracker? Or just have them track in mfp?

>> Do you recommend any supplements during fat loss/muscle gain?

>> What are your thoughts on collagen protein powder?

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Q&A: Assessing Progress/Making Adjustments In A Building Phases, When To Take A Diet Break

Jeremiah Bair — Fri, 11 Dec 2020 12:00:00 GMT

Q&A time! Today, we dive into how to assess your progress in a building phase, how to know when you need a diet break, and more.

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Celeste Rains-Turk - Fixing Your Relationship With Food, Body Image Issues, And More (Celestial Fit)

Jeremiah Bair — Mon, 23 Nov 2020 12:00:00 GMT

In this episode, I'm joined by my friend Celeste Rains-Turk as a response to many questions I've been receiving lately asking about how to improve relationships with food and body image issues.

Celeste is currently earning her masters In clinical mental health counseling, and is already well known for her ability to coach physique athletes to a health outlook on food & their bodies.

Today's episode is a deep dive into potential strategies applicable to...

- Improving body Image
- Fear of foods
- Bingeing
- Obsessive tracking

...and much more.

Follow Celeste on IG: https://www.instagram.com/celestial_fit/?hl=en

Check out Celeste's website: http://www.celestial.fit/

Check out Celeste's book Believe Your Way To Badass: https://www.amazon.com/Believe-Your-Way-BADASS-Interactive/dp/1539147401

Listen to Celeste's podcast Confessions Of A Bikini Pro: http://www.celestial.fit/confessions-of-a-bikini-pro-podcast

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The Best Nutrition Protocol For Building Muscle

Jeremiah Bair — Mon, 09 Nov 2020 12:00:00 GMT

One of the biggest mistakes stopping intermediate to advanced trainees like you from achieving your best body composition ever… is following the same fat loss nutrition hierarchy ALL THE TIME.

You know...

1. Calories

2. Macros

3. Micronutrients

4. Nutrient Timing

5. Supplements

As an intermediate to advanced female or male trainee, you’ve realized achieving your best body composition requires not just losing fat... but also periods of time devoted to building muscle (the Building Phase, as we call it within online coaching).

And to get the most out of your Building Phase, your nutrition hierarchy needs to look much different than it would in a fat loss phase.

Per usual, we take a unique approach to nutrition for building, but that's exactly why our get such superior results.

Listen to The Complete Guide To Body Recomposition W/ Chris Barakat.

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The Ultimate Mini Cut Guide [Rapid Fat Loss]

Jeremiah Bair — Tue, 22 Sep 2020 11:00:00 GMT

Mini Cut: A short, aggressive diet phase. The goal is to lose much body fat as possible across 3-6 weeks without losing muscle mass.

Mini cuts are a tool that I use often within Online Coaching, for clients in a building phase.

Now, counter to what you would think... the primary goal of a mini-cut isn't fat loss... it's actually to allow you to build lean muscle longer/more productively.

We use mini cuts to keep your body partitioning nutrients most optimally (more calories are being partitioned towards building muscle, less towards fat storage).

If you're chasing your best body composition ever, mini cuts are an important tool to have in your belt.

Today's episode is your complete guide to properly implementing mini cuts for rapid fat loss and more lean muscle.

LINKS:

The Rapid Fat Loss Protocol (Podcast)

The Rapid Fat Loss Protocol (Blog)

Client Case Study: 6 Months To Photoshoot Lean (Blog)

[Program Design Masterclass] The Upper/Lower Split (Video)

[Program Design Masterclass] The Upper/Lower Split (Podcast)

7 Training Templates All Coaches Need (Blog)

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Andrea Rogers - Physique Development For Women

Jeremiah Bair — Mon, 27 Sep 2021 10:00:00 GMT

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How To Build A Flexible Dieting Meal Plan For Faster Fat Loss

Jeremiah Bair — Mon, 19 Jul 2021 10:00:00 GMT

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Flexible dieting doesn’t work for a lot of people.

Even though the fitness industry is constantly pushing flexible dieting harder and harder… many people who set out to lose fat with a “flexible dieting” approach see very little progress, and give up after a few weeks.

But... most meal plans don't work either.

Most people who follow meal plans see very quick initial progress… but then a large rebound in weight post-diet (or as soon as they deviate from the meal plan).

The issue here?

Most people need more structure in the short-term than flexible dieting typically gives, but more education & flexibility than meal plans provide to KEEP their results.

But, if we combine the best elements of both flexible dieting and meal plans, we have a fat loss method that is much more effective for the majority of people trying to get lean - you have an easily repeatable structure AND the needed long-term flexibility.

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The Coaches Journey, Finding Your Purpose, and What Makes Great Coaches Great [Interview On The Create Yourself Podcast]

Jeremiah Bair — Mon, 13 Jul 2020 12:00:00 GMT

Today, I'm sharing an interview I did with my friend Cody Smith on The Create Yourself Podcast. Cody and I have known each other for a number of years through our mentorship circle, and this episode was definitely overdue.

We discussed:

Program design
how to find your purpose
the Coaches journey
what makes great online Coaches

And so much more!

Follow Cody on IG here.

Check out Cody's Podcast here.

Click here now to apply for online coaching with me.

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[DEEP DIVE] How To Master Romanian Deadlifts For Better Glutes & Hamstrings

Jeremiah Bair — Fri, 21 Jan 2022 10:00:00 GMT

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Q+A: How To Reverse Diet, Are Insulin Spikes Fattening, Principles Of Successful Coaching, And More...

Jeremiah Bair — Fri, 12 Jun 2020 12:00:00 GMT

Q+A!

Q+A! Today we dive in to...

>> When/why/how to reverse diet

>> Should insulin spikes & sugar be avoided? Do they have fattening properties?

>> What to do when your clients aren't getting results

...and much more.

Click here to hop on the waitlist for the 8-week training program for your best body ever.

Apply for Online Coaching with me HERE.

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Q+A (W/ Jeff Hoehn): Transitioning Away From Tracking Macros, Are Glute Finishers A Waste Of Time, And More...

Jeremiah Bair — Fri, 19 Nov 2021 11:00:00 GMT

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Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071

Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

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The Body Recomposition Guide [Build Muscle & Lose Fat Simultaneously]

Jeremiah Bair — Wed, 01 Jul 2020 12:00:00 GMT

Building lean muscle, and losing fat at the same time... A.K.A. what everyone in the gym wants, all the time.

But is body recomposition even possible? After all, you constantly hear people claiming…

“You can’t build muscle and lose fat at the same time! You have to choose one or the other.”

I’m here to tell you that body recomposition is very doable for the majority of us.

I’ve dozens of cases of individuals who have been training for years (and are often coaches themselves) lose a lot of fat and build lean muscle simultaneously through the online coaching process.

Today's podcast is your complete guide to creating your own body recomposition.

>> Read the Body Recomposition Blog

>> Read Rachel's case study: 6 Months To Photoshoot Lean

>> Read Diet Breaks 101: What/Why/How

>> Read Calorie Cycling 101: 6 Methods To Get You Leaner

Apply for Online Coaching with me here.

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Austin Current - The Training Variables You're Overlooking For Physique Development

Jeremiah Bair — Mon, 31 Aug 2020 12:00:00 GMT

Today, I'm joined by Austin Current, owner of the coaching company Physique Development. Austin is a renowned coach, content creator, educator, and soon to be author in the fitness space.

Today's episode is a deep dive into training program design, and the key things you're likely MISSING when it comes to creating a program that helps you achieve your best body composition ever.

This is an invaluable episode for anyone looking to get MORE out of their training.

Physiquedevelopment.com

The Physique Development team's Youtube Channel

Austin's Instagram

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The 5 Movement Pattern Framework For Building Your Own Training Program

Jeremiah Bair — Wed, 19 Aug 2020 12:00:00 GMT

Ready to start making real progress in the gym again?
⠀
It starts with you taking a smarter approach to programming movement.
⠀
You could train your ass off for years, and never achieve the body composition you want.
⠀
The problem?
⠀
You never took the time to understand how to program the right movements, at the right times.
⠀
On the flipside, with a solid understanding of the 5 foundational movement patterns you should be building your training program around, you suddenly have a simple, effective framework for a functionally strong + aesthetic body.
⠀
Ready to learn the framework you need to start seeing change in the gym again?

Give this episode a listen.

Check out The 7 Training Program Templates All Coaches Need blog HERE.

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Diet Breaks, Productivity Tips, & How To Hit Your Macros Every Time

Jeremiah Bair — Mon, 25 Nov 2019 20:00:00 GMT

Q+A! Today, you'll learn how (and why) to implement a diet break, strategies to be more productive, the secret to hitting your macros EVERY TIME, and much more!

→ Click here to apply for online coaching with Jeremiah
→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Troubleshooting Digestive Issues, Adding Cardio vs. Cutting Calories, Best Lifting Tempo, And More...

Jeremiah Bair — Fri, 10 Sep 2021 10:00:00 GMT

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Q+A: Optimizing Sleep, Prescribing Macros Vs. Calories, Content Creation 101, And More...

Jeremiah Bair — Fri, 15 May 2020 12:00:00 GMT

Q+A! Today we dive in to...

>> EVERYTHING you need to do to optimize your sleep for the best possible performance

>> When & why to prescribe a macro goal vs. a calorie + protein goal for a client

>> My tips for creating lots of great content consistently

...and much more.

Click here to hop on the waitlist for the 12-week training program for your best body ever.

Apply for Online Coaching with me HERE.

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Q+A: Best Advice For New Online Coaches, Taking Fearless Action, And Best Books Of 2020

Jeremiah Bair — Fri, 03 Apr 2020 11:00:00 GMT

In today's Q+A, we dive into the BEST advice I received as a new online coach, how to take action in intimidating situations, and the best books of 2020 (so far).

Click here to download your free copy of The Lifestyle Diet

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[W/ Chaz Spackman] Beating Anxiety, 90 Day Goal Sprints, Personal Development, And More...

Jeremiah Bair — Thu, 03 Sep 2020 12:00:00 GMT

Today, I'm joined once again by Chaz.

This was a very transparent conversation about our own personal lives, what we're working on right now, what we're struggling with, and much more.

Follow Chaz on IG here, and check out his podcast Lost & Lifting Talk here.

Click here to apply for online coaching with me.

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Q+A [W/ Coach Andrea]: Supersets Vs. Straight Sets, When To Return Calories To Maintenance, Deloads, And More

Jeremiah Bair — Fri, 09 Jul 2021 10:00:00 GMT

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Q+A: Spiking Insulin, Spot Reducing Fat, Avoiding Back Pain, And Rest Periods

Jeremiah Bair — Fri, 13 Mar 2020 12:00:00 GMT

Q+A! Today, we dive into a lot of great questions: Can you spot reduce body fat (e.g. flabby arms)? What's the role of insulin - do you need it to build lean muscle? Do rest periods between sets REALLY matter? And what should I do to stop hurting my back?

This one is jam-packed with knowledge. Enjoy!

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.
→ Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Importance Of The Mind-Muscle Connection, Best Recovery Strategies, And What To Do When Fat Loss Stalls

Jeremiah Bair — Fri, 14 Feb 2020 13:00:00 GMT

Q+A! Today, Coach Jeremiah explains just how important really is the mind-muscle connection, the best strategies for optimal recovery, and what to do when you've hit a fat loss plateau.

→ Click here for the master list of every blog I've released in the last year.
→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.
→ Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Macros To Optimize Hormones While Dieting, Max Amount Of Protein Per Meal, Creating A Long-Term Fat Loss Plan, And More... (From The Mind-Muscle Connection Podcast)

Jeremiah Bair — Fri, 30 Jul 2021 10:00:00 GMT

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Today, I'm sharing an episode I recorded on my good friend and client Jeff Hoehn's podcast, The Mind-Muscle Connection.

Here is what we discussed:

-Protein recommendations for overweight clients.
-Maximum amount of protein to take in at one meal.
-Macro split to help with testosterone levels during a cut.
-How to set up a long-term fat loss plan.
-What's coming up for me.

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071

Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

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Q+A: The Paleo Diet, Pre & Post-Workout Nutrition, And The Impact Of Sleep On Progress.

Jeremiah Bair — Fri, 06 Dec 2019 19:00:00 GMT

Q+A! Today, coach Jeremiah breaks down whether you should follow the paleo diet, optimal nutrition around your workout, how sleep impacts fat loss, and much more.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

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Q+A: Best Macro Splits, Cheat Days, Systems Coaches Need, And More!

Jeremiah Bair — Fri, 21 Feb 2020 13:00:00 GMT

Q+A! Today, Coach Jeremiah explains the best macro splits for fat loss, how to make a "cheat day" work in your diet, the systems that online coaches need to have in place, and much more!

→ Click here for the master list of every blog I've released in the last year.
→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.
→ Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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Steve Hall - Revive Stronger

Jeremiah Bair — Mon, 17 Feb 2020 17:00:00 GMT

Today, I'm joined by none other than Steve Hall - online coach and host of the Revive Stronger podcast. This episode is a deep dive into advanced programming tactics, the magic of spending time at maintenance, the proper approach to a building phase, and much more!

→ Click here to listen to the Revive Stronger Podcast.

→ Click here to check out The Primer Phase Ebook.

→ Click here to check out the Revive Stronger Membersite.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.

→ Click here to apply for online coaching with Jeremiah.

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How To Change Your Body Fat Settling Point

Jeremiah Bair — Mon, 16 Dec 2019 13:00:00 GMT

Why is it that you have to diet for months to see even a blurry outline of abs... but your friend stays lean year-round without paying attention to their nutrition? Today, we're talking about the body fat set point theory, and exactly how to change where your body fat settles.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

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Q+A [W/ Chaz Spackman] Training A Muscle Lengthened vs. Shortened, Best Cardio For Fat Loss & Performance

Jeremiah Bair — Fri, 06 Aug 2021 10:00:00 GMT

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Should Women & Men Train Differently?

Jeremiah Bair — Fri, 29 Oct 2021 10:00:00 GMT

Today, we're answering a question as old as time...

Do women need to train differently than men?

The answer, FINALLY revealed in this episode.

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Q+A: Systemic Training Phases, Nutrition For Shift Workers, How Long To Regain Muscle

Jeremiah Bair — Mon, 10 Jan 2022 10:00:00 GMT

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Brandon DaCruz - Should You Cut Or Build? (Understanding P-Ratio)

Jeremiah Bair — Fri, 14 Jan 2022 10:00:00 GMT

Today, I'm joined once again by Brandon DaCruz for a deep dive into the topic of the PARTITIONING RATIO (p-ratio) - many people have heard that your body fat percentage determines the ratio of nutrients partitioned to muscle vs. fat, and that to prevent excess fat gain, our bodies should stay in a specific body fat range.

Brandon answers all those questions and more in this episode, where we discuss:

What is the p ratio?
Common misconceptions about the p-ratio
Main factors that influence the p-ratio and nutrient partitioning
How does someone's body fat level impact nutrient partitioning?
I’ve heard the argument that those with the highest levels of FFMI like college football players also have high levels of body fat... so that must mean that their ability to gain muscle isn’t impaired by body fat. What’re your thoughts on that?
Many of the debates around the optimal p ratio involve body fat and how it affects hormones and inflammation. How does body fat impact hormones and inflammation?
How do you approach building phases with your clients and maximize their p-ratio?
Practical applications for the listener

Get tickets to the Physique Education Collective: https://www.physiqueeducationcollective.com/
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
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Email Brandon: bdacruzfitness@gmail.com

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Q+A: Body Recomposition Protocols, How To Develop Your Lower Abs, Tracking Food & Disordered Eating, And More...

Jeremiah Bair — Fri, 13 Jan 2023 10:00:00 GMT

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Jordan Lips - How Low Should You Take Calories, Preventing Weight Regain, Who Should Try To Recomp, And More

Jeremiah Bair — Fri, 12 Nov 2021 11:00:00 GMT

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Follow Jordan on IG: https://www.instagram.com/jordanlipsfitness/?hl=en

Check out Jordan's Group Programming:
>> IN THE GYM OPTION: https://marketplace.trainheroic.com/workout-plan/team/max-hypertrophy?attrib=548099-ig

>> AT HOME OPTION: https://marketplace.trainheroic.com/workout-plan/team/home-bodies?attrib=548099-ig

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Q+A W/ Andrea: Who Should/Shouldn't Do A Mini-Cut, Best Rep Tempo For Muscle Growth, Favorite Books, And More...

Jeremiah Bair — Fri, 10 Dec 2021 11:00:00 GMT

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Q+A W/ Andrea: Why Use Different Training Phases, Importance Of Meal Frequency, Training While Sick, And More...

Jeremiah Bair — Fri, 15 Oct 2021 10:00:00 GMT

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Q+A: How Much Weight Should You Gain In A Building Phase, Losing Weight On A Reverse Diet?, How Important Is Protein Quality, And More...

Jeremiah Bair — Fri, 20 Jan 2023 10:00:00 GMT

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Q+A (W/ Jeff Hoehn): 2022 Goals, Cutting/Building Macro Hacks, Building Phase Macros, And More

Jeremiah Bair — Fri, 07 Jan 2022 10:00:00 GMT

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(DEEP DIVE): Coach Andrea's Photoshoot Prep

Jeremiah Bair — Fri, 22 Oct 2021 10:00:00 GMT

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Andrea just finished her photoshoot prep, so today's episode is a deep dive into exactly what she's done over the last 11 months with her training and nutrition to get here.

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Coach Natalie - How To Use Maintenance Phases To Prime Your Body For Quicker Fat Loss & Muscle Growth

Jeremiah Bair — Mon, 16 Jan 2023 10:00:00 GMT

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The Definitive Guide To Nutrition Periodization

Jeremiah Bair — Mon, 23 Aug 2021 10:00:00 GMT

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Without properly periodizing your nutrition, you'll never achieve (or sustain) your body composition goals.

Regardless if you're trying to get lean, build muscle, or both... periodization is the piece of the puzzle 99% of people are missing.

Today's episode teaches you how to apply the concept of nutrition periodization for better aesthetics, health, hormones, a faster metabolism, and results you can sustain for a lifetime.

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Andrea’s Lower Body Focused Building Phase (full training + nutrition breakdown)

Jeremiah Bair — Fri, 21 Jun 2024 10:00:00 GMT

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Q+A: What Should You Focus On During Maintenance Phases, How To Stop Mindless Eating, Cardio Vs. Steps, And More...

Jeremiah Bair — Fri, 30 Dec 2022 10:00:00 GMT

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Q+A: How We Stay Motivated, Can You Make Progress At Maintenance Calories, Training Around Knee Pain, And More...

Jeremiah Bair — Fri, 02 Dec 2022 10:00:00 GMT

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Is Training Too Much Killing Your Gains? Smarter Hypertrophy with Kyle Baxter

Jeremiah Bair — Mon, 16 Jun 2025 10:00:00 GMT

Guest Kyle Baxter and Jeremiah take a deep dive into hypertrophy training, focusing on key aspects such as optimal training volume/intensity/frequency, managing the balance of fatigue:recovery, and much more.

00:00 Introduction to Hypertrophy and Training Volume

02:52 Understanding Training Volume and Its Impact

06:05 Fatigue, Recovery, and Muscle Fiber Types

08:56 Assessing Training Stimulus and Progression

12:04 Nutrition and Its Role in Training Success

15:05 Technique and Its Importance in Muscle Growth

17:49 Lagging Muscle Groups: Volume vs. Technique

20:53 Training Intensity and Its Effects on Progress

24:05 Exercise Selection and Muscle Group Recovery

29:30 Understanding Muscle Groups and Training Techniques

32:11 The Importance of Training Frequency

40:51 Intensity and Training Methods

47:41 Coaching for Intensity and Progress

53:02 The Importance of Experimentation in Training

Follow Kyle on Instagram → https://www.instagram.com/coachbaxter/

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Q+A: German Volume Training, Working Through Mindset Blocks With Clients, How To Know If Your Building Phase Is Working, And More

Jeremiah Bair — Fri, 26 Aug 2022 10:00:00 GMT

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Brandon DaCruz - ENERGY FLUX: Why Eating More + Moving More Is The Key To Better Health & Body Composition

Jeremiah Bair — Mon, 11 Apr 2022 10:00:00 GMT

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Smarter Program Design For Ex-CrossFitters & Functional Gyms (Interview On The It's. All. Day. Podcast)

Jeremiah Bair — Mon, 08 Feb 2021 12:00:00 GMT

Today, I'm sharing an interview a did with my friend Chris Page on his show (the ITS. ALL. DAY. Podcast).

From Chris:

"On this episode, we sit down and we talk about Jeremiah's journey through fitness and how they reluctantly lead to coaching, we talk about the inner work needed to take your fitness to the next level, and then we go off on some training tangents, these conversations are very much great information for any client wanting to learn a little bit more about the why behind your programming and how based on your lifestyle factors we can create a program that meets your needs."

Follow Chris on IG: https://www.instagram.com/chrispage_coach/?hl=en

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Apply for online coaching with our team: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

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Q+A: What To Do When Clients Aren't Losing Fat, Is It OK To Eat Below Your BMR, And Favorite Books.

Jeremiah Bair — Fri, 15 Nov 2019 00:00:00 GMT

Q+A. In this episode we get into what to do as a personal trainer when your clients aren't losing fat, talk about the potential risks of eating below your BMR, and break down Jeremiah's favorite books for training/business/mindset.

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Q+A: What To Do When Your Nutrition Habits Don't Align With Your Partner's, Best Stress Management Techniques, And More...

Jeremiah Bair — Fri, 10 Mar 2023 10:00:00 GMT

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5 Fat Loss Lessons From Jeremiah's Photoshoot Prep

Jeremiah Bair — Mon, 05 Dec 2022 10:00:00 GMT

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Q+A: Is Too Much Flexible Dieting Hurting Your Progress, Improving Endurance, Sugar Vs. Artificial Sweeteners, And More...

Jeremiah Bair — Fri, 14 Apr 2023 10:00:00 GMT

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The Courses, Mentors, & Experiences That’ve Helped Us Grow The Most As Coaches

Jeremiah Bair — Mon, 09 Dec 2024 10:00:00 GMT

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Q+A: Signs You're NOT Ready To Diet, Our Favorite Training Splits + Current Physique Goals, And More...

Jeremiah Bair — Fri, 03 Mar 2023 10:00:00 GMT

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Q+A: CrossFit For Building Muscle?, How To Apply The Different Phases Of Nutrition, Deload Week Nutrition, And More...

Jeremiah Bair — Fri, 30 Sep 2022 10:00:00 GMT

THE DEFINITIVE GUIDE TO NUTRITION PERIODIZATION: https://elevatedcoachingsystems.com/project/the-definitive-guide-to-periodizing-nutrition

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Intro

Jeremiah Bair — Thu, 14 Nov 2019 17:00:00 GMT

Welcome to the Living Lean Podcast! This show was created to give you applicable strategies to build your leanest, strongest, and most confident self.

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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: Best Ab Exercises, Can You Ruin Your Metabolism, And More...

Jeremiah Bair — Mon, 04 Jul 2022 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071
Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

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Marci Nevin: Mastering Your Mindset To Improve Your Body, Dealing With Trigger Foods, And More

Jeremiah Bair — Fri, 24 Dec 2021 10:00:00 GMT

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Follow Marci on IG: https://www.instagram.com/marcinevin/

Check out Marci's podcast: https://podcasts.apple.com/us/podcast/decades-of-strength/id1473456134

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Q+A [w/ Chaz Spackman] Average VS. Great Coaches, Morning Routines, Band Training, And More...

Jeremiah Bair — Fri, 08 May 2020 12:00:00 GMT

Q+A! I'm joined again by Chaz Spackman for our monthly Q+A.

Today, we get into...

1. What separates a great coach from an average coach
2. Our morning routines
3. How to come out of a long calorie deficit without gaining fat
4. Are band workouts effective?
5. Our 5 year plans

...and much more.

This one Is PACKED with value!

Check out The Lost & Lifting Podcast HERE.

Connect with Chaz on Instagram HERE.

Follow Jeremiah on Instagram HERE.

Apply for Online Coaching with Jeremiah HERE.

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Q+A: How Much Muscle Can You Gain Per Month, Digestive Enzymes, Losing Weight But Not Inches, And More...

Jeremiah Bair — Mon, 04 Oct 2021 10:00:00 GMT

Q+A! Today, we're getting into some listener questions like:

>> What is the maximum amount of muscle a female can put on per month?

>> How do u decide which activity level someone is when setting macros? What do u consider to be sedentary, light, moderate etc?

>> How do u structure your day so that your productivity isn’t wasted by scrolling the internet?

>> Ever seen a client lose 12+lbs over the course of 4 weeks, but no inches?

>> Thoughts on digestive enzymes? I've tried several for years and feel like they're a waste of $.

>> Adjusting macros during a cut?

>> How many steps per day would you recommend people get at minimum?

Enjoy the Q+A!

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How To Fix Stalled Fat Loss

Jeremiah Bair — Mon, 11 Jan 2021 12:00:00 GMT

The first half of your diet goes well... but a few months in, results creep to a halt. One again, you fail to reach the lean physique you wanted.

Have you watched this story play out over and over the last few years?

If so, today's episode is for you. You'll learn...

↦ The science behind why fat loss stalls

↦ The 8 step system we use to help online clients diagnose stalled fat loss

↦ How to adjust your macros to break through plateaus, and finally get as lean as you've always wanted

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Diet Breaks blog: https://www.bairfit.com/blogs/news/diet-break

Setting/Adjusting Macros blog: https://www.bairfit.com/blogs/news/the-ultimate-guide-to-setting-your-macros-for-fat-loss-or-building-muscle

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Q+A [W/ Chaz Spackman]: Troubleshooting Challenging Clients, When (and how) To Deload, Is Fruit OK Post-Workout

Jeremiah Bair — Fri, 17 Sep 2021 10:00:00 GMT

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[pt. 6] BUILDING PHASES FOR WOMEN: The Essential Mindset For Building Phase Success (stop sabotaging your building phase)

Jeremiah Bair — Fri, 29 Mar 2024 10:00:00 GMT

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Why You're Losing Inches But Not Weight, The Best Mindset To Stop Overexercising & Undereating, And More

Jeremiah Bair — Fri, 04 Aug 2023 10:00:00 GMT

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Ocean Trail - Hypertrophy Training For Women, How Important Is Soreness, Reverse Dieting, And More...

Jeremiah Bair — Mon, 14 Mar 2022 10:00:00 GMT

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Follow Ocean on IG: https://www.instagram.com/ocean.trail/?hl=en

Check out Ocean's website: https://ievolvefitness.com/

Check out Ocean's Sustainably Jacked program: https://ievolvefitness.com/sustainably-jacked

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Q+A: How Often Should Your Program Change, Setting Macros For Building Phases, Effective Glute Training At Home

Jeremiah Bair — Fri, 11 Feb 2022 10:00:00 GMT

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4 Ways To Lose Fat Faster (without cutting calories)

Jeremiah Bair — Mon, 30 Aug 2021 10:00:00 GMT

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

We've all heard...

"You have to eat fewer calories than you burn to lose fat."

And while this is true... the mistake most of you are making is thinking this means you have to decrease calories when fat loss stalls.

The truth is, there are a few other things you can (and should) do BEFORE decreasing calories that will help you start losing fat again.

In today's episode, we'll talk through 4 things you can do to lose fat quicker WITHOUT decreasing your food intake.

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The NEW Coaching Strategies That Helped Our Clients The Most In 2024

Jeremiah Bair — Mon, 06 Jan 2025 10:00:00 GMT

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Peter Fitschen - The Art & Science Of Getting Bodybuilding Stage Lean

Jeremiah Bair — Mon, 26 Apr 2021 10:00:00 GMT

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Coach Julie - Achieving Your Physique Goals As A Busy Mom

Jeremiah Bair — Wed, 05 Apr 2023 10:00:00 GMT

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The 3 Keys To Getting The Best Results Working With A Coach

Jeremiah Bair — Mon, 27 May 2024 10:00:00 GMT

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[TEAM ROUNDTABLE] Our Training + Nutrition: Recent Progress, Challenges, and Personal Growth

Jeremiah Bair — Fri, 15 Sep 2023 10:00:00 GMT

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Key Considerations When Using Supersets For Muscle Growth

Jeremiah Bair — Fri, 20 May 2022 10:00:00 GMT

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- NATALIE

How To Get Photoshoot Ready [Peak Week Guide]

Jeremiah Bair — Tue, 20 Oct 2020 12:00:00 GMT

Today, you’re going to be learning the exact peak week strategy we used to help an online client Jeffget absolutely ripped for his recent photoshoot.

Click here to read the Peak Week Blog.

Apply for Online Coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Q+A: Why You Can't Hit Your Macros, Programming HIIT, The Perfect Meal, And More...

Jeremiah Bair — Fri, 24 Apr 2020 12:00:00 GMT

Q+A! Today we get into...

>> What to do if you always end up missing your macro targets

>> How to program HIIT training for clients

>> My "perfect meal"

And much more.

Connect with me on Instagram HERE.

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - The Body Fat Overshooting Effect (why so many people gain the weight back)

Jeremiah Bair — Fri, 20 Aug 2021 10:00:00 GMT

Today's episode with Brandon is a deep dive into the phenomenon of body fat overshooting (a.k.a. the reason most people tend to gain all of the weight back and then some post-diet).

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

To Apply For Coaching With Our Team: CLICK HERE

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Q+A [W/ Coach Andrea]: Do Maintenance Phases Aid Muscle Retention?, Programming Rest Days For Full Body Training, And More

Jeremiah Bair — Fri, 12 Mar 2021 12:00:00 GMT

Another Q+A with Coach Andrea!

Follow Andrea on IG: https://www.instagram.com/andirogersfit/?hl=en

Apply for coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

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Listener Q+A: When to Train to Failure, Balancing Training With Running, How Quickly Do You Lose Muscle, & More

Jeremiah Bair — Mon, 21 Apr 2025 10:00:00 GMT

Listener Q+A with Jeremiah and Natalie.

*Injuries episode mentioned - Navigating Injuries: Understanding Prevention, Management and Recovery for Continued Progress LINK HERE

00:00 Introduction and Food Bumps
06:04 Muscle Loss and Recovery Concerns
11:56 Nutrition Timing and Its Impact
18:02 Integrating Other Fitness Activities
22:49 Balancing Hobbies and Training
25:03 The Importance of Enjoyment in Fitness
26:15 Asking Questions vs. Questioning Your Coach
33:29 Injury Management and Mindset
39:40 Training to Failure: When and Why?
46:23 Applying Coaching Knowledge to New Coaches

Keywords

nutrition, fitness, muscle loss, recovery, coaching, Q&A, injury management, training, failure, health

To Apply For Coaching With Our Team: CLICK HERE

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Training Focused Q+A With Brandon DaCruz - How Many Movements Should You Do Per Muscle, Choosing The Best Rep Ranges, And More

Jeremiah Bair — Mon, 13 Feb 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - Meal Timing For Metabolic Health, How Long Should You Work With A Coach, The Carnivore Diet, And More...

Jeremiah Bair — Mon, 12 Dec 2022 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - Setting Clients Up For Success From Day 1, Best Metrics To Measure Progress, And More...

Jeremiah Bair — Fri, 25 Nov 2022 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Benefits Of Zone 2 Cardio, How To Stay Full While Dieting, Is Mustard A Salad Dressing, And More...

Jeremiah Bair — Fri, 04 Nov 2022 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Should Women Use Intermittent Fasting, How Quickly Should You Reverse Diet, Weight Loss In Menopause, And More

Jeremiah Bair — Fri, 19 Aug 2022 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Optimizing Your Building Phase, Male Vs. Female Training Differences, Tracking Artificial Sweeteners, And More... [Interview On The Mind-Muscle Connection Podcast]

Jeremiah Bair — Mon, 13 Sep 2021 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Today, I'm sharing an episode I recorded on my good friend and client Jeff Hoehn's podcast, The Mind-Muscle Connection.

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071

Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

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Caroline Ofenstein - Building The Female Physique, Periodizing Nutrition, Improving Your Relationships With Food, And More... (Tailored Coaching Method)

Jeremiah Bair — Mon, 22 Jun 2020 12:00:00 GMT

Today, I'm joined by Caroline Ofenstein from the Tailored Coaching Method team.

Caroline is an online nutrition coach and IFBB Bikini Pro. She's someone who has made some dramatic changes to her own physique over the last few years, and coached many others through a similar process.

On this episode, we dive into what Caroline's personal transformation process looked like (training + nutrition), and her advice for women who want to transform themselves.

We also get into her strained relationship with food post-bikini show, how she overcame her struggles, and her advice to clients who want to do the same.

Follow Caroline on IG here.

Follow Celestial Fit on IG here.

Check out Caroline's blogs on contest prep:

1. Should You Do A Bikini Competition?

2. Your Bikini Competition Crash Course (What-To-Know Before Competing)

3. What Becoming An IFBB Bikini Pro Taught Me

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Troubleshooting Weight Loss Stalls, Are Low Fat Diets Unhealthy, Best Post-Workout Foods, And More...

Jeremiah Bair — Fri, 09 Dec 2022 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: Implementing Mini Cuts, Nutrition Periodization, And More...

Jeremiah Bair — Mon, 10 Apr 2023 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071
Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

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How To Keep Making Progress After Your First Two Years Of Training

Jeremiah Bair — Mon, 08 Jun 2020 12:00:00 GMT

How confident are you that you've actually made progress in the gym over the last 6 months?
⠀
The reality is, very few people make progress after their first year of training.
⠀
Instead, most spend countless hours in the gym spinning their wheels, allowing a few simple mistakes to kill their progress.
⠀
So, if you've been training for multiple years, but your body doesn't reflect all of your work in the gym, this episode is for you.
⠀
You'll learn the 7 things you need to do to start making progress in the gym again.
⠀
If you can’t say FOR SURE that you’ve made progress the last 6 months, you need to hear this.

Click here to hop on the waitlist for the 8-week training program for your best body ever.

Check out The Women's Guide To Building Phases and The Lean Gains Blueprint.

To Apply For Coaching With Our Team: CLICK HERE

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How To Change Your Life In 2020 (My 2019 Review)

Jeremiah Bair — Mon, 30 Dec 2019 18:00:00 GMT

Today, coach Jeremiah talks you through how to completely change your life in 2020, and build your leanest, strongest, most confident self.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

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Exercise Selection 101: How To Choose The Best Movements For Building Muscle

Jeremiah Bair — Tue, 29 Sep 2020 11:00:00 GMT

Working hard in the gym and kitchen, but still not seeing the results you want?
⠀
Then there's likely an issue with your exercise selection.
⠀
If your goal is to achieve a lean, strong body composition, some exercises are inherently better than others.
⠀
Today's blog gives you the complete thought process & system behind the exercises we program for our online clients.
⠀
If you're chasing a better body composition and want to get MORE out of each training session, this episode is a must listen.

Click here now to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Adjusting Calories For COVID, Digestive Enzymes, & Pandemic Protein Sources

Jeremiah Bair — Fri, 10 Apr 2020 12:00:00 GMT

Q+A! Today we talk through:

1. How should you adjust your calories during COVID-19?
2. Should you be taking digestive enzymes?
3. How to keep hitting your protein goals (and quality protein sources) with the stores sold out of beef & chicken.

Apply for Online Coaching With Jeremiah

Follow Jeremiah on Instagram

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Cody Moxley - How To Use Varied Training Phases For Constant Progress

Jeremiah Bair — Mon, 21 Jun 2021 10:00:00 GMT

Cody Moxley of N1 Education joins us to explain the innovative way he (and the team at N1) use different phases of training to prevent plateaus, and keep you constantly progressing towards your body composition goals.

If you're NOT seeing progress in the gym, this is a must listen.

Blogs referenced:

https://n1.training/3-training-phases-explained/

https://n1.training/training-stimuli/

https://n1.training/choose-first-training-program/

https://n1.training/how-to-choose-your-next-training-program/

Follow Cody on IG: https://www.instagram.com/cjmoxley/?hl=en

Follow N1 Education on IG: https://www.instagram.com/n1.education/?hl=en

Check out N1 Educations content & courses: https://n1.education/

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - How Important Is The Pre-Workout Meal, How Often Should You Train A Muscle, And More...

Jeremiah Bair — Fri, 31 Mar 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A [W/ Chaz Spackman]: Fat Loss Results From The Weight Vest Experiment (so far), Marketing As Online Coaches, And More...

Jeremiah Bair — Fri, 04 Jun 2021 10:00:00 GMT

Another Q+A with Chaz.

To Apply For Coaching With Our Team: CLICK HERE

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PART 2: Q+A W/ Chaz - How Often Should You Adjust Calories, What A Day Of Eating Looks Like For Us, And More...

Jeremiah Bair — Mon, 07 Jun 2021 10:00:00 GMT

Part two of this month's Q+A with Chaz!

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: How To Reverse Diet, Does Eating At Night REALLY Make You Fat, And Effective Training In < 30 Mins

Jeremiah Bair — Fri, 20 Dec 2019 15:00:00 GMT

Q+A! Today, Coach Jeremiah breaks down if & how you should reverse diet, is eating at night really worse for you, how to effectively train in 30 mins or less, and much more!

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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Abel Csabai - The Psychology Of Dieting, Application For Ad Libitum Eating, The Reality Of Being Shredded, And More...

Jeremiah Bair — Mon, 29 Jun 2020 12:00:00 GMT

Today, I'm joined by Abel Csabai of the Sustainable Self-Development Podcast.

Abel has a passion for teaching the average person how to live a lifestyle that allows for great body composition, in a truly sustainable fashion.

Abel's content has always resonated deeply with me, because everything he puts out has underlying themes of personal development beyond just fitness.

Today, we dive into Abel's personal struggles with the psychological side of dieting & how he's moved past these obstacles, his take on the application of tracking macros vs. ad-libitum eating, changing your body fat settling point, and more.

Check out Abel's website here.

Check out Abel's YouTube Channel here.

Listen to the Sustainable Self-Development Podcast here.

Follow Abel on Instagram here.

Apply for Online Coaching with me here.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A [W/ Chaz Spackman] Ideal Time In A Deficit Vs. At Maintenance, Programming For Bicep Gains, Marketing Strategies, And More...

Jeremiah Bair — Fri, 07 Aug 2020 12:00:00 GMT

Q+A! Today, I'm joined once again by Chaz Spackman.

Today, you'll get answers to questions like...

>> How long should you spend in a deficit vs. at maintenance?

>> How to program for maximum bicep gains

>> Marketing advice for online coaches

>> Our favorite books

...And much more.

Follow Chaz on IG here, and check out his podcast Lost & Lifting Talk here.

Click here to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
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Q+A [W/ Jeff Hoehn]: How to Maximize Your Look for a Photoshoot/Vacation, Weighted Vest for Fat Loss, Plus More.

Jeremiah Bair — Fri, 25 Jun 2021 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Today, I'm sharing an episode I recorded on my good friend and client Jeff Hoehn's podcast, The Mind-Muscle Connection.

Here is what we discussed:

-Why I'm wearing a weighted vest.
-Can a weighted vest help you stick to a fat loss diet?
-How to maximize looking good for a photo shoot and/or vacation.
-Should you take a diet break the week before a vacation after dieting?
-What to do coming out of the diet?
-People that we look up to in the fitness industry.
-Difference between post-workout meal when building vs cutting.
-What type of research would we look into when it comes to fitness/nutrition?

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071

Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: How Much Volume Should You Do, Fat Loss & The Menstrual Cycle, Making Fat Loss Phases More Successful, And More...

Jeremiah Bair — Mon, 07 Mar 2022 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A (W/ Jeff Hoehn): Calorie Cycling For Fat Loss, How Long Should A Training Phase Last, Losing Inches But Not Weight, And More

Jeremiah Bair — Fri, 25 Feb 2022 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A (W/ Jeff Hoehn): Calorie Cycling When Building, Managing Cravings, How To Know If You're Losing Muscle, And More...

Jeremiah Bair — Mon, 18 Oct 2021 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

In this episode, we chat about:
- What my training has been like.
- How to find out if you are losing muscle during a cut.
- How long does it take to see muscle growth when you first start training.
- Is it ok to go over on fats in a building phase.
- Should you cycle your calories during a building phase?
- How to manage cravings during the menstrual cycle.

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071

Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

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Q+A W/ Andrea: Is It Ok To Overeat Protein, How To Use Different Phases Of Training For Better Results, Our Stories, And More...

Jeremiah Bair — Mon, 17 Jan 2022 10:00:00 GMT

Apply For Coaching With Our Team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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John Gorman - When/How To Use Refeeds, Best Dieting Practices For Women, Improving Insulin Sensitivity, And More

Jeremiah Bair — Mon, 09 Jan 2023 10:00:00 GMT

Check out John's Supplement Line & The Phat Muscle Academy: https://phatmuscleproject.com/

Follow John on IG: https://www.instagram.com/team_gorman/?hl=en

Check out John's Facebook: https://www.facebook.com/john.gorman.395

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - (PT. 2) Specialization Training Phases: Exercise Selection, Example Programs, Nutrition Considerations & More

Jeremiah Bair — Fri, 12 Dec 2025 10:00:00 GMT

PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more

Chapters

00:00 - Introduction and Welcome Back

00:24 - Listener Feedback and Evolving Coaching Philosophy

02:39 - Programming Architecture for Specialization

03:49 - Exercise Selection and Stimulus to Fatigue Ratio

07:07 - Glute Specialization Example

11:24 - Side Delt Specialization Example

13:31 - Sensation vs. Tension in Different Movement Types

17:37 - Training Intensity and Proximity to Failure

25:34 - Managing Intensity Across Different Client Levels

31:52 - Non-Priority Muscle Groups During Specialization

35:50 - Nutritional Status and Specialization Success

41:02 - Meal Timing and Training Quality

45:40 - Duration of Specialization Phases

50:19 - The Importance of Long-Term Commitment

53:49 - Common Mistakes in Specialization Phases

58:31 - Brandon's Current Training Approach

01:04:02 - High Rep Training and Exercise Variety

01:11:33 - Final Thoughts and Key Takeaways

01:14:56 - Where to Find Brandon and Closing

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Brandon’s Email: bdacruzfitness@gmail.com

Keywords

body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection

To Apply For Coaching With Our Team: CLICK HERE

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Q+A W/ Chaz: Weight Vests For Fat Loss, Planning Long-Term Periodization (Fat Loss, Building, & Maintenance Phases)

Jeremiah Bair — Mon, 17 May 2021 10:00:00 GMT

Another q+a with the homie.

To Apply For Coaching With Our Team: CLICK HERE

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[REPLAY] Bryan Boorstein & Aaron Straker - The Stubborn Muscle Solution For Your Delts, Quads, Hamstrings, and Back (Finally See Growth!)

Jeremiah Bair — Mon, 25 Apr 2022 10:00:00 GMT

Today's episode is a deep dive into how to get better results out of your training with Aaron Straker and Bryan Boorstein.

You'll learn:

→ The mistakes you're making with movements like Romanian Deadlifts, Squats, Lateral Raises, Pulldowns, and much more that are killing your muscle growth.

→ Bryan & Aaron's exercise setup and execution adjustments to get MORE out of these movements.

→ Our personal favorite/most effective movements for each muscle group

Check out Aaron Straker's content:

→ Website
→ Instagram
→ Podcast
→ Metabolic Performance Protocol

Check out Bryan Boorstein's Content:

→ Website
→ Instagram
→ Podcast

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Brandon Dacruz - Our Current Training & Nutrition, Common Training Mistakes Slowing Progress, And More...

Jeremiah Bair — Mon, 22 May 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Phasic Dieting For Women [PT. 2]: Developing A 12 Month “Phasic Diet Roadmap” To Transform Your Physique

Jeremiah Bair — Fri, 26 Apr 2024 10:00:00 GMT

➡️ LINK TO MAKE YOUR OWN ROADMAP GUIDE: https://courageous-avatar-348.notion.site/Developing-A-12-Month-Phasic-Diet-Roadmap-To-Transform-Your-Physique-323b449988fb443a914f794ae971bf79

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Will Dieting For Too Long Hurt Your Metabolism, Properly Timing Diet Breaks, Are "Net Carbs" BS, And More...

Jeremiah Bair — Fri, 17 Feb 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A [w/ Chaz Spackman] When To Use Intermittent Fasting, Who Can Bench More, Best Time Of Day To Train, And More...

Jeremiah Bair — Fri, 05 Jun 2020 12:00:00 GMT

Today, I'm joined again my my brother Chaz Spackman for another for or monthly Q+A session to answer all of your burning questions like...

>> When should you implement intermittent fasting with a client?

>> Which one of can bench more? (It's me ;))

>> What's the best time of day to train?

>> What to do next after a year of dieting on extremely low calories

>> How to structure your workouts

...and much more.

Be sure to give Chaz a follow on IG @lostandlifting, and check out his podcast Lost & Lifting Talk.

Click here to hop on the waitlist for the 8-week training program for your best body ever.

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
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Ruth Maleski - The Best Training + Nutrition Strategies For Women Building Muscle

Jeremiah Bair — Fri, 03 Dec 2021 11:00:00 GMT

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Follow Ruth on IG: https://www.instagram.com/ruth_mpower/?hl=en

Check out Ruth's Website: https://www.ruthmpower.com/

Ruth's Group Training: https://www.ruthmpower.com/built-to-last-online-membership

To Apply For Coaching With Our Team: CLICK HERE

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How To Program The Most Effective Cardio For Your Clients [Energy Systems 101]

Jeremiah Bair — Wed, 08 Jul 2020 12:00:00 GMT

One of the biggest client-result-killing mistakes most coaches make?

Programming random things simply because they "feel hard", just hoping it'll lead to client results.

This is especially true when it comes to cardio, as very few coaches have any understanding of the energy systems, or even think about the specific outcomes they want their clients to achieve from their cardio prescriptions.

So today, we’re taking a deep dive into the energy systems. You'll learn how to program smarter, more goal specific cardio for your clients, and help them achieve leaner, stronger, and better conditioned bodies.

Click here to read the blog I wrote on this topic.

Click here to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

(overrated/underrated) GLPs, Glute Bridges, HRT, Fasted Cardio, High Step Counts, and more…

Jeremiah Bair — Fri, 14 Aug 2026 09:00:00 GMT

About

The team breaks down whether various body composition change tools & techniques are overrated or underrated.

Chapters

00:00 Introduction and Life Updates

03:07 Casual Approaches to Fat Loss

05:51 Adapting Diets and Meal Strategies

08:54 Training Frequency and Health Updates

11:58 Overrated vs. Underrated: GLPs Discussion

22:05 Heart Rate Monitors for Cardio

25:01 Glute Bridges: Overrated or Underrated?

27:26 Glute Training Insights

29:10 B-Stance RDLs: The Underrated Movement

31:46 The Importance of Hormone Replacement Therapy

36:33 Fasted Cardio: Myths and Realities

38:00 The Value of Versa Grips in Training

42:41 Step Counts and Fat Loss: Finding the Balance

50:02 The Case for Flat Shoes on Leg Day

51:25 Pre-Workout: Essential or Overrated?

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

fat loss, GLPs, heart rate monitors, training, nutrition, overrated, underrated, health updates, meal strategies, fitness glute training, B-stance RDL, hormone replacement therapy, fasted cardio, versa grips, step counts, flat shoes, pre-workout

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
- NATALIE

The Leanest Clients Nail This: Training + Diet Synergy Explained

Jeremiah Bair — Fri, 13 Jun 2025 10:00:00 GMT

Jeremiah and Natalie discuss the critical relationship between nutrition and training during a fat loss phase, and how to manipulate them synergistically to achieve your best body composition.

00:00 Introduction to Nutrition and Training Synergy

10:33 Understanding Fat Loss and Muscle Maintenance

18:51 The Importance of Recovery in Fat Loss

23:01 Caloric Intake and Its Impact on Fat Loss

23:29 The Importance of Carbohydrates in Training

26:10 Mindset and Training Performance

28:41 Calorie Cycling and Training Quality

30:54 Managing Training Volume and Intensity

32:40 Fatigue Management Strategies

34:11 Adjusting Training Variables

38:28 Exercise Selection During Fat Loss

43:35 Rep Ranges and Psychological Fatigue

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Listener Q+A: How Much Do Maintenance Calories Decrease Post-Diet, Weight Loss Resistance, Deloads, & more...

Jeremiah Bair — Fri, 05 Jun 2026 10:00:00 GMT

Listener Q+A with the whole team.

Chapters

00:00 Personal Updates and Competitions

04:00 Training Progress and Body Composition

05:30 Training Strategies for Muscle Maintenance

09:02 The Importance of Mobility Work

10:53 Understanding D-load Periods

15:02 Using Berberine and Recovery Strategies

19:58 Balancing Fatigue and Training Intensity

25:04 Troubleshooting Weight Loss Resistance

28:14 Coaching Movements and Client Engagement

33:02 Understanding and Managing Cravings

35:57 Nutritional Strategies for Building and Cutting

38:51 Onboarding New Clients: Time and Effort

42:13 The Importance of Gym Environment

45:57 Metabolic Adaptation Post-Fat Loss

51:04 Fueling for Performance in Sports

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords

fitness, training, nutrition, deload, mobility, cravings, muscle maintenance, fat loss, coaching, workout tips

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Bodybuilding Prep, Reverse Dieting, Bikini vs Figure Training, & How We Chose Our Coaches (Q&A with Andrea & Natalie)

Jeremiah Bair — Fri, 28 Nov 2025 10:00:00 GMT

Listener Q+A with Andrea and Natalie.

CHAPTERS:

00:00 Intro & Catching Up

03:00 Life During Contest Prep

06:00 Reverse Dieting & Post-Show Reflections

14:00 Mindset & Relationship With Food

18:00 Zooming Out: Long-Term Perspective

22:00 Upcoming Prep Plans

28:00 Division Differences: Figure vs. Bikini

34:00 Choosing & Transitioning Coaches

41:00 Shoulder Function & Rib Flare Q&A

54:00 Wrap-Up & Next Q+A

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

[Part 1] Hypertrophy Training Deep Dive: How To Know If You're Building Muscle, How Quickly Should You Be Getting Stronger

Jeremiah Bair — Fri, 06 Sep 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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How To Use The Phasic Approach For Physique Transformation (Interview On The Nutrition Coaching And Life Podcast)

Jeremiah Bair — Mon, 26 Aug 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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(Coaches Roundtable) Unique Dieting Strategies, Coach Methods for Bodybuilding vs. Lifestyle Clients, and More...

Jeremiah Bair — Mon, 08 Jul 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Phasic Dieting For Women [PT. 1]: Why a Phasic Approach Is Superior For Fat Loss, Building Muscle, Hormones, & Metabolism

Jeremiah Bair — Fri, 19 Apr 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Why Your Building Phase Isn’t Working

Jeremiah Bair — Fri, 06 Feb 2026 10:00:00 GMT

The team dives deep into the common pitfalls that hinder muscle growth during Building Phases, and how to optimize your training, nutrition, and mindset for consistent progress.

CHAPTERS

00:00 - Introduction: Why building muscle is more nuanced than fat loss

02:18 - The impact of training quality and session preparedness

04:15 - Food's permissive role versus the training stimulus

08:02 - The importance of training intensity and execution

10:29 - Common mistakes: impatience, unrealistic expectations, and consistency

15:14 - Overcoming mental barriers around failure and pushing yourself

20:06 - Hydration and fueling strategies for optimal training performance

28:43 - Managing body image, perceptions, and expectations in a building phase

33:17 - Scheduling, routine, and stress management for muscle growth

39:13 - The importance of patience, long-term mindset, and realistic goals

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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[CASE STUDY] How Jaune Built a Stage-Ready Physique Without Constant Dieting

Jeremiah Bair — Fri, 16 May 2025 10:00:00 GMT

Jaune's transformation → https://www.instagram.com/p/DImC1w6RaJr/?img_index=1

Jeremiah and Andrea dive deep into the transformation journey of Andrea's client, Jaune, who just competed in her first Fit Model competition. They discuss the coaching strategies, training methods, and nutritional phases that contributed to Jaune’s success.

00:00 Introduction to Jaune’s Transformation Journey

02:56 Understanding the Fit Model Competition

06:10 Coaching Philosophy and Client Goals

08:54 The Importance of Building Muscle

11:45 Phases of Training and Nutrition

15:14 Adjusting Nutrition for Optimal Results

18:11 Mini Cuts and Building Phases

20:57 Training Quality and Execution

23:50 Overcoming Obstacles in the Journey

27:03 Conclusion and Key Takeaways

29:34 Training and Nutrition Adjustments

31:14 Deciding to Compete

33:11 Training Specificity for Competition

35:23 Prep Strategy and Nutrition

38:29 Final Weeks of Prep

41:25 Show Day Insights

43:19 Key Takeaways from the Transformation

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

[Replay] How To Lower Hunger While Dieting

Jeremiah Bair — Mon, 30 Dec 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Training Mistakes Pt. 4: PECS

Jeremiah Bair — Fri, 07 Nov 2025 10:00:00 GMT

The team talks chesticular training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your pecs.

CHAPTERS

00:00 Introduction to Pec Training

02:34 Understanding Pec Anatomy

05:57 Common Mistakes in Pec Training

08:34 Improving Pec Training Techniques

11:43 Programming for Pec Development

14:46 Effective Pec Exercises

17:39 The Importance of Rib Cage Positioning

20:51 Avoiding Redundancy in Training

23:52 Final Thoughts on Pec Training

KEYWORDS

pec training, muscle growth, shoulder health, common mistakes, exercise techniques, programming, anatomy, effective exercises, rib cage positioning, pressing angles

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
- NATALIE

Lessons, Wins, and Goals: Reflecting on 2024 and Preparing for an Even Better 2025

Jeremiah Bair — Mon, 23 Dec 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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(Coaches Roundtable) Jeremiah's Building Phase Deep Dive, How Quickly Should You Gain In A Building Phase, And More

Jeremiah Bair — Mon, 18 Mar 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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[PART 4] The Female Body Recomposition Blueprint - The Best Way To Train For Recomp (movements, training splits, volume, & more)

Jeremiah Bair — Fri, 26 Jan 2024 10:00:00 GMT

Training & Nutrition Synergy podcast: https://www.buzzsprout.com/712032/14113372-mastering-training-nutrition-synergy-for-optimal-fat-loss-results

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - [THE FEMALE FAT LOSS SERIES PART 6] The 7 Essential Habits For A Successful Fat Loss Phase

Jeremiah Bair — Mon, 02 Oct 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - [THE FEMALE FAT LOSS SERIES PART 5] Optimizing Your Fat Loss Results: Muscle Maintenance, Nutrition, & Meal Timing Strategies

Jeremiah Bair — Mon, 18 Sep 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - [THE FEMALE FAT LOSS SERIES PART 3] How To Eat To Support Your Thyroid and Hormones + Common Mistakes To Avoid

Jeremiah Bair — Mon, 21 Aug 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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(PHOTOSHOOT PREP SERIES PT. 4) How to Go from Lean to Ripped: The Final Push of Photoshoot Prep

Jeremiah Bair — Fri, 20 Dec 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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[Part 2] Hypertrophy Training Deep Dive: Techniques + Strategies For Breaking Progress Plateaus

Jeremiah Bair — Fri, 13 Sep 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Optimizing Quad Training: Best Movements, Mistakes To Avoid, And More

Jeremiah Bair — Mon, 05 Feb 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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The 7 Most Underrated Elements of Building Muscle

Jeremiah Bair — Fri, 01 Dec 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Sam Miller - Optimizing Thyroid For Fat Loss, Stress & Insulin Resistance, And More...

Jeremiah Bair — Mon, 03 Oct 2022 10:00:00 GMT

Metabolism Made Simple waitlist: https://metabolismmadesimple.com/

Follow Sam on IG: https://www.instagram.com/sammillerscience/?hl=en

Check out Sam's podcast: https://podcasts.apple.com/us/podcast/sam-miller-science/id1484363220

To Apply For Coaching With Our Team: CLICK HERE

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Q+A [W/ Chaz Spackman]: Is Coaching Worth It?, Training The Aerobic System, And More

Jeremiah Bair — Fri, 09 Apr 2021 10:00:00 GMT

Q+A!

Another episode with Chaz to answer all of your most burning questions.

Follow Chaz on IG here, and check out his podcast Lost & Lifting Talk here.

To Apply For Coaching With Our Team: CLICK HERE

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Specific Tips & Techniques For Women Who Want To Build Muscle (how to optimize your hormones, digestion, training plan + more)

Jeremiah Bair — Fri, 01 Sep 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Coaches Roundtable W/ Brandon DaCruz & Jeff Hoehn: Does Zone 2 Cardio Help Muscle Growth, Intuitive Eating For Fat Loss, Our Current Approaches To Training + Nutrition, & More

Jeremiah Bair — Mon, 28 Aug 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - SEMAGLUTIDE: Understanding The Dark Side, Potential Benefits, & Who Should/Shouldn't Use It

Jeremiah Bair — Fri, 14 Jul 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Coaches Roundtable W/ Brandon DaCruz & Jeff Hoehn: How Often Should You Train To Failure, Using Lengthened Partials In Training, How Hard Should You Push Clients, And More...

Jeremiah Bair — Fri, 21 Jul 2023 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071
Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Mindset For A Successful Health Phase, Increasing Calories Vs. Decreasing Cardio In A Reverse Diet, And More…

Jeremiah Bair — Fri, 23 Jun 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Q+A: When/How To Add Cardio For Fat Loss, How To Train Your Deep Core, Optimal Post-Workout Nutrition, And More...

Jeremiah Bair — Fri, 09 Jun 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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How Low Calorie Is "Too Low", Signs You Need To Enter A Health Phase, How Genetics Impact Results, And More

Jeremiah Bair — Fri, 12 May 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Brandon DaCruz - Total Vs. Net Carbs, Application For Continuous Glucose Monitors, Is Erythritol Safe, And More...

Jeremiah Bair — Mon, 03 Apr 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Losing Fat/Building Muscle In Menopause, The Best Mindset For Fat Loss, Navigating Fat Loss Stalls, And More...

Jeremiah Bair — Fri, 03 Feb 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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The 3 Best Training Progression Models For Hypertrophy & Aesthetics

Jeremiah Bair — Wed, 06 Jan 2021 12:00:00 GMT

Truly effective training for hypertrophy & aesthetics requires much more than just "going into the gym and working hard".

This is especially for individuals like us who...

1. Who have already been training hard for multiple years

2. Have mediocre (at best) genetics

You can achieve the well above-average physique results you want.

But it'll require a well-planned, science-based, and systematic approach to progressing your training.

Today's episode helps you resolve that need, by teaching you the science & application behind the three best training program progression models for hypertrophy & aesthetics.

Apply for remote coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
- NATALIE

Meet The Team: Andrea Rogers

Jeremiah Bair — Thu, 29 Oct 2020 12:00:00 GMT

Today, I'm joined by Coach Andrea Rogers. I couldn't be more stoked to have Andrea join our team as a coach.
⠀
As someone I've coached personally for a long time, (and 10+ years experience as a coach herself) I've always been incredibly impressed with Andrea's knowledge, attention to detail, the fact that she loves to nerd out over the science of training + nutrition just as much as I do, and how much she flat out CARES & over-delivers to her clients.

In this episode, we dive into Andrea's background, what drives her as a coach, coaching philosophies, and much more!

Follow Andrea on IG.

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Kasey Jo Orvidas - Cultivating A Growth Mindset, Making/Breaking Habits, And More...

Jeremiah Bair — Mon, 20 Apr 2020 13:00:00 GMT

Today, I'm joined by my friend Kasey Orvidas. Along with being a nutrition coach, Kasey has a PHD in psychology, and provides a crazy amount of knowledge on all things mindset.

In this episode, we get into how to break free of your fixed mindset and cultivate a growth mindset, bypassing willpower to create the results you've always wanted, dealing with stress, and much more.

There couldn't be a more applicable time for you to hear this episode - it's literally your mindset bible for COVID-19.

Connect with Kasey on Instagram HERE.

Check out Kasey's course, Stress School HERE.

Follow Jeremiah on Instagram HERE.

Apply for Online Coaching with Jeremiah HERE.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
- NATALIE

How To Get From Where You Are, To Where You Want To Be [8 Lessons]

Jeremiah Bair — Mon, 15 Jun 2020 12:00:00 GMT

The 8 Week Programs, FUNCTIONAL FAT LOSS & FUNCTIONAL AESTHETICS are LIVE.

>> Click here now to hop on board <<

Today's episode takes you through 8 key lessons that will get you unstuck, and help carry you from the person you are, to the person you want to be.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

How To Fix Your Gut Health & Digestion

Jeremiah Bair — Wed, 20 May 2020 12:00:00 GMT

Your gut health has potential implications for TONS of different areas of your life - body fat, susceptibility to autoimmune diseases, fertility, hormones, building lean muscle… the list goes on and on.

Today's episode teaches you exactly what you can do to optimize your gut health and get better results.

Click here to hop on the waitlist for the 12-week training program for your best body ever.

Check out the Chrononutrition Blog here.

Apply for Online Coaching with me here.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

The Body Composition Change Blueprint

Jeremiah Bair — Wed, 29 Jul 2020 12:00:00 GMT

If you’ve failed to achieve or maintain the lean, strong body composition you want, it’s because you’re missing a proven system.

One of the biggest things that's helped so many of my online clients get crazy results, is the fact that every online client is indoctrinated into a proven process & systems that I’ve spent years refining.

Today's episode teaches you how to make my systems for helping clients lose fat & build lean muscle your own, and finally achieve your leanest, strongest, most confident self.

So if you’re ready to achieve better results for yourself or your clients, you’ll take tons of value from this episode.

LINKS ↴

Online Coaching Application
—> Online Coaching Application

Step 4: Proven Methods For Results
—> 3p: The Proven Fat Loss Method I Use With Online Clients
—> [Program Design Masterclass] The Upper/Lower Split
—> [Program Design Masterclass] The Full Body Split

Step 5: Systems For Tracking & Accountability
—> How To Create A Progress Tracker

Step 6: Systems For Making Adjustments
—> How To Adjust Nutrition
—> How To Adjust Training

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Sue Bush - The Women's Guide To Body Transformation (Physique Development)

Jeremiah Bair — Mon, 01 Jun 2020 12:00:00 GMT

Today, I'm joined on the show by Sue Bush of Physique Development.

We dive into Sue's journey of breaking free from a body and lifestyle she felt stuck in, falling in love with training & nutrition, and building a new lifestyle (and career) with fitness.

We also have an in-depth coaching conversation about what our nutrition & training programming looks like for the women we coach who are chasing a lean, strong physique.

If you're a woman looking to change your body composition OR someone that coaches women, you'll take tons of value from this episode!

Follow @suegainz on IG, or shoot your questions to sue@physqiuedevelopment.com

For tons of free education around nutrition & training, check out physqiuedevelopment.com.

Click here to hop on the waitlist for the 8-week training program for your best body ever.

Apply for Online Coaching with Jeremiah HERE.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
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Q+A: Dealing With Mindless Eating, How Often Should You Switch Up Training, And More!

Jeremiah Bair — Fri, 17 Jan 2020 13:00:00 GMT

Q+A! Today, Coach Jeremiah gives you strategies to deal with mindless eating, talks through how often you should "mix it up" in your training, lays out the ideal breakfast for your goals, and more!

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Top 5 Lessons From The Impact Collective

Jeremiah Bair — Mon, 09 Dec 2019 17:00:00 GMT

Coach Jeremiah breaks down his top 5 takeaways from the "Impact Collective X".

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

How To End A Diet (Without Losing Your Results)

Jeremiah Bair — Mon, 29 Nov 2021 11:00:00 GMT

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This episode is a complete guide to the strategies we use to help online clients successfully end their fat loss phases, and KEEP their results long-term.

No stone goes unturned here, as we talk through...
- The reverse diet process
- The maintenance phase (mindset, macros, etc.)
- The lifestyle phase
- The building phase

...and much more. If you're ending your diet, and are concerned about LOSING your results (or the same happening to one of your clients), this episode is a must listen.

Links:
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LISTENER Q+A: Combining CrossFit & Lifting, Overrated Training Tactics, Intuitive Eating, and More

Jeremiah Bair — Fri, 22 Aug 2025 10:00:00 GMT

Finishing up the listener Q+A with Natalie, Andrea, and Jeremiah

00:00 Introduction and Q&A Overview

00:42 Intensifiers in Training: Overrated or Underrated?

03:27 Becoming Your Coach's Favorite Client

07:00 Current Training Phases and Goals

09:19 The Fit Model Division in Bodybuilding

16:22 Combining CrossFit with Traditional Weightlifting

29:09 Defining Optimal Physique Development

30:10 Key Components of Meal Planning

33:03 Training Phases vs. Deloading

37:36 Building, Maintenance, and Diet Phases

40:59 Overcoming Ego Lifting

44:11 Unhinged Training and Nutrition Practices

50:50 Intuitive Eating and Physique Goals

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(PHOTOSHOOT PREP SERIES PT. 1) Why Do A Photoshoot & Who's A Good Candidate?

Jeremiah Bair — Mon, 25 Nov 2024 10:00:00 GMT

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Brandon DaCruz - The Most Common Fat Loss Mistakes You're Making

Jeremiah Bair — Mon, 19 Sep 2022 10:00:00 GMT

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Email Brandon: bdacruzfitness@gmail.com

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How Much Does Food Quality Impact Your Fat Loss?

Jeremiah Bair — Mon, 11 Jul 2022 10:00:00 GMT

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Q+A: Not Losing Fat But Eating Healthy, Do Percentage Based Diets Work, And More

Jeremiah Bair — Fri, 08 Jul 2022 10:00:00 GMT

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Sam Forget - The Psychology Of Successful Fat Loss

Jeremiah Bair — Mon, 04 Apr 2022 10:00:00 GMT

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Follow Sam on IG: https://www.instagram.com/coachsamforget/?hl=en

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Check out Sam's Podcast: https://samforget.com/podcast/

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Q+A: Should You Calorie Cycle, Reverse Dieting, And The Hip Abduction Machine

Jeremiah Bair — Fri, 23 Apr 2021 10:00:00 GMT

Another q+a answering all the questions that haunt you at night.

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Q&A: Life Lessons From 2020, Lower Body Specialization Training At Home, And More

Jeremiah Bair — Fri, 27 Nov 2020 12:00:00 GMT

It's Q&A time. Per usual, we're taking a deep dive into all your most burning questions.

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Q&A: How Often Should You Train To Failure, Getting Better Client Check-In Responses, & More...

Jeremiah Bair — Fri, 30 Oct 2020 12:00:00 GMT

Today, we're answering some listener questions like...

--> Some exercises have you pause in the shortened position and some in the lengthened. Is it best to mix it or do some muscles lend themselves better to one or the other?

--> My clients don’t do a great job getting back to me answering the questions I throw at them for check ins. Anything you do in that case other than follow up?

--> How often is it ok to train to failure?

Enjoy!

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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: How Does Alcohol Impact Muscle Growth & Fat Loss, Our Current Training + Nutrition, And More

Jeremiah Bair — Mon, 30 Jan 2023 10:00:00 GMT

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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: How/When To Add Volume To Your Training Program, Reverse Dieting Best Practices, How To Hit Your Macros While Traveling, And More

Jeremiah Bair — Mon, 31 Oct 2022 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071
Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

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Q+A W/ Brandon DaCruz - Best Advanced Training Techniques, Fasted Cardio For Fat Loss, When Should You Increase Sets, And More

Jeremiah Bair — Mon, 22 Aug 2022 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: Should You Use IIFYM For Fat Loss, Best Periodization Model For Building Muscle, And More

Jeremiah Bair — Mon, 29 Aug 2022 10:00:00 GMT

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Q&A: Dieting With An Adaptive Metabolism, Avoiding Water Retention, Not Losing Weight After Reverse Dieting, And More

Jeremiah Bair — Fri, 05 Aug 2022 10:00:00 GMT

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Q+A: Best Nutrition & Training Strategies For Fat Loss, Writing An Effective Program Without Cables, Best Dog Breed, And More...

Jeremiah Bair — Fri, 22 Jul 2022 10:00:00 GMT

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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: Building Muscle On Keto, How To Maintain Fat Loss, And More...

Jeremiah Bair — Fri, 27 May 2022 10:00:00 GMT

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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: Benefits Of Fasted Cardio, Top 3 Supplements, Best Way To Build Quads, And More...

Jeremiah Bair — Fri, 01 Apr 2022 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Topics discussed:
-(0:00) Who has the best "pec pop".
-(3:20) Fasted cardio. Is it beneficial for me to lose body fat?
-(12:25) Exercises to build the vastus lateralis for the quads.
-(24:30) Top three supplements you would recommend.
-(48:40) Do you think steps can hurt muscle growth?
-(1:07:15) How to know when to end a building phase and go into a cut?
-(1:17:09) I tend to go hypoglycemic when I eat carbs pre-workout. Any suggestions you could make to help me manage this?

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071
Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

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Q+A [W/ Chaz Spackman] Training For Fat Loss Vs. Muscle, Fat Loss For Under-Eating Clients, Making Squats Glute-Biased, And More

Jeremiah Bair — Fri, 05 Mar 2021 12:00:00 GMT

Q+A!

Today, Chaz and I hop back on the mics to answer some listener questions!

Follow Chaz on IG here, and check out his podcast Lost & Lifting Talk here.

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Q+A: Structuring Refeed Days, Training Vs. Non-Training Day Macros, Strength Curves/Resistance Profiles, And More...

Jeremiah Bair — Fri, 02 Oct 2020 12:00:00 GMT

Q+A! Today, we're diving into some listener questions like....

>> How do you structure an optimal refeed day?

>> Should training vs. non-training day macros be different?

>> How much do you need to think about strength curves and resistance profiles In your training?

...and more. Enjoy!

Click here now to apply for online coaching with me

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Cody Moxley - How To Optimize Exercise Selection For Your Body Composition Goals (N1 Training/Education)

Jeremiah Bair — Thu, 24 Sep 2020 11:00:00 GMT

Cody Moxley is part of the N1 Education/Training team - one of the most innovative and against the grain teams in the training + nutrition space.

Today's episode is a deep dive into all things exercise selection - resistance & strength profiles, exercise selection specific to your training phases, movement variation across training phases, and more... no stone goes unturned here.

If you want to learn how to get more out of every movement within your training program, this episode is a must listen.

Articles/videos mentioned:

Intro to Resistance Profiles & Strength Profiles (this video has graphs for visual aids)

Training Stimuli: What Are They?

The 3 Phases of Training Explained

Intro To Training Periodization Part 1

Set & Rep Methods: Incomplete Rest

The N1 free Quarantine Membership: https://n1.training/membership_plans/quarantine-training-membership/

Follow Cody on IG: https://www.instagram.com/cjmoxley/

Check out the N1 Training Site: https://n1.training/

Check out the N1 Education Site: https://n1.education/

Follow N1 Training on IG: https://www.instagram.com/n1.training/

Follow N1 Education on IG: https://www.instagram.com/n1.education/

Apply for Online Coaching with me

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Danny Lennon - Chrononutrition For Better Health & Body Composition, Slow Vs. Aggressive Fat Loss, And More... (Sigma Nutrition)

Jeremiah Bair — Mon, 14 Sep 2020 11:00:00 GMT

Today, I'm joined on the show by Danny Lennon, owner of Sigma Nutrition.

Danny is an absolute legend in the evidence-based nutrition space, and host of the renowned podcast Sigma Nutrition Radio.

In this episode, we dive into chrononutrition - the science of why your meal timing, calorie distribution, and feeding windows really DO matter more than you've been told In your pursuit of better health & body composition.

This episode will undoubtedly be an eye opener for many.

Check out Danny's article on chrononutrition for Stronger By Science HERE.

Check out Danny's lecture on chrononutrition at The Ultimate Evidence-Based Conference HERE.

Check out all of Danny's work at sigmanutrition.com: https://sigmanutrition.com/

Follow Danny on Instagram: https://www.instagram.com/dannylennon_sigma/?hl=en

Follow Danny on Twitter: https://twitter.com/nutritiondanny?lang=en

Apply for Online Coaching with me HERE.

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Jason Brown - Functional Training + The Conjugate Method For A Strong, Lean, Resilient, & Well-Conditioning Body

Jeremiah Bair — Mon, 21 Sep 2020 11:00:00 GMT

Today, I'm joined on the show by Jason Brown.

Jason (and his company, Box Programming) has created a training method similar to Crossfit... but with MORE benefits, and without all of the negatives.

Today, Jason takes us through his system of combining The Westside Conjugate Method with a constantly varied CrossFit style of training, that's helping people to see the functional strength and aesthetics results they want, without getting burnt out or injured.

The episode is full of gems for anyone who wants to achieve a functionally strong body composition, that also looks and feels great.

Check out Jason's Program Conjugate X Conditioning.

Follow Jason on Instagram.

Check out Jason's articles at Box Programming.

Read The Conjugate Method Explained.

Apply for Online Coaching With Jeremiah Here.

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Jon Vlahogiannakos - Flexible Dieting For Sustainable Fat Loss, Effective Training For Busy People, And More...

Jeremiah Bair — Thu, 10 Sep 2020 12:00:00 GMT

Today, I'm joined on the show by my friend Jon Vlahogiannakos.

Jon is an experienced coach, and someone who's content I've enjoyed for a long time, so it was great to connect on the show.

This episode was a great conversation about the applications of flexible dieting for sustainable fat loss, how we structure training programs for people who just don't have much time, and much more.

Follow Jon on IG: https://www.instagram.com/strongjonfitness/?hl=en

Follow Jon on Facebook: https://www.facebook.com/jon.vlahogiannakos

Apply for Online Coaching with me: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

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Sal Di Stefano - Coaching For Lasting Results, Building A Fitness Career With Integrity, And More. (Mind Pump)

Jeremiah Bair — Mon, 27 Apr 2020 12:00:00 GMT

Today, I'm joined by Sal Di Stefano of Mind Pump. Sal is a living legend in the fitness industry, and one of the OG's in the podcast game.

Sal has a wealth of knowledge on... well literally everything. But today, we get into how to coach in order to set your clients up for a lifetime of success, and how to build an online coaching business with integrity.

If you're a coach, this episode will be crazy valuable for you - we literally talk through the BIGGEST keys you need to focus on in order to create success & sustainability as an online coach.

For TONS of free fitness content, check out MINDPUMPFREE.COM

Listen to Sal on the Mind Pump Podcast HERE.

Check out the Mind Pump TV Youtube Channel HERE.

Check out MAPS Prime & MAPS Prime Pro (use the code PRIME50 for 50% off).

Follow Jeremiah on Instagram HERE.

Apply for Online Coaching with Jeremiah HERE.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: The Impact Of Hormones & Gut Health On Fat Loss, Strategies For Cravings, What To Do When You Aren't Seeing Results, And More!

Jeremiah Bair — Fri, 13 Dec 2019 13:00:00 GMT

Q+A! Today, Coach Jeremiah gets into the how your hormones & gut health impact your fat loss (and what to do), nutrition strategies to decrease cravings, what's going on when you're NOT seeing results, and much more!

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

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Peter Fitschen - The Latest Research On Diet Breaks & Refeeds, How Hard Do You Need To Train To Build Muscle, And More....

Jeremiah Bair — Wed, 22 Feb 2023 10:00:00 GMT

Follow Peter on IG: https://www.instagram.com/fitbodyphysique/?hl=en

Check out Peter's website: https://fitbodyphysique.com/

Email Peter: fitbodyphysique@gmail.com

Check out Peter's book: https://www.amazon.com/Bodybuilding-Complete-Contest-Preparation-Handbook/dp/1492571334/ref=sr_1_1?crid=KEUPXMO1UCES&keywords=peter+fitschen&qid=1676332176&sprefix=peter+fitsch%2Caps%2C209&sr=8-1

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Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More

Jeremiah Bair — Fri, 01 May 2026 10:00:00 GMT

Listener Q+A. Questions answered:

How does someone find their next-level coach?
If I take frequent diet breaks will that significantly affect preventing metabolic slowdown?
How do you know when you could benefit from a coach?
When do you know it’s time to do a clean up/fat-loss phase?
As a coach being coached do you ever take direction you believe to be incorrect?
how long after a fat loss phase should I wait before another?
Mindset during a health phase?
How do you improve relationship with food and can you have a good relationship with food/body when working on physique?
Do I count the macros from chia seeds that get stuck in my teeth -Teresa lol
How do you know when you're ready to build?

CHAPTERS

00:00 Understanding Cleanup and Fat Loss Phases

04:57 Navigating Coaching Relationships

10:02 Mindset During Health Phases

20:02 Transitioning Between Fat Loss Phases

33:59 Assessing Dieting Readiness

37:51 Understanding Metabolic Adaptation

42:01 When to Transition to a Building Phase

46:58 The Value of Coaching

50:01 Improving Relationship with Food

56:58 The Ongoing Journey of Body Image

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

fat loss, coaching, mindset, muscle building, health phases, physique development, nutrition, training, metabolic slowdown, coaching relationships

To Apply For Coaching With Our Team: CLICK HERE

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PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design)

Jeremiah Bair — Fri, 24 Apr 2026 10:00:00 GMT

In part two of the body recomposition For women series we dig into APPLICATION - programming, nutrition, training strategies, and physiological considerations.

(Living Lean Podcast Episode 594)

CHAPTERS

00:00 Introduction to Body Recomposition for Women

02:24 Coaching Strategies for Female Clients

06:50 Phased Approach to Recomposition

09:13 Understanding Recomposition Timing

14:53 Advanced Clients and Building Phases

23:25 Nutritional Strategies for Women

28:07 Nutritional Strategies for Body Recomposition

30:44 Tailoring Training for Women vs. Men

32:41 The Importance of Progressive Overload

36:00 Cardio Considerations in Recomposition

41:40 Metrics for Tracking Recomposition Progress

46:48 When to Transition Out of a Recomp Phase

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Brandon’s Email: bdacruzfitness@gmail.com

KEYWORDS

body recomposition, women, training, nutrition, physique, coaching, metabolic health, muscle gain, fat loss, hormonal balance

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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LISTENER Q+A | Conflict in Our Team, Hybrid Training, Digestive Red Flags, Insulin Resistance After 40, and More

Jeremiah Bair — Fri, 15 Aug 2025 10:00:00 GMT

Listener Q+A with the whole team.

------

00:00 Listener Q&A Introduction

00:30 Insulin Resistance and Muscle Mass

02:59 Digestion and Client Phases

10:53 Client Feedback Challenges

23:12 Personal Habit Changes

34:07 Cultivating Friendships and Intentional Living

37:20 Balancing Family Life and Spontaneity

40:47 Nutrition and Training for Runners

46:59 Navigating Team Dynamics and Conflict Resolution

To Apply For Coaching With Our Team: CLICK HERE

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How To Know You're Gaining Muscle (not just fat) In A Building Phase, Is It Ok To Train Fasted, And More...

Jeremiah Bair — Wed, 12 Apr 2023 10:00:00 GMT

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Q+A W/ Brandon DaCruz: Is It Ok To Diet On <1200 Calories, Reverse Diet vs. Recovery Diet, Do Our Volume Needs Increase Over Time, And More

Jeremiah Bair — Fri, 29 Jul 2022 10:00:00 GMT

PODCAST MENTIONED --> Brandon DaCruz - How To Reverse Diet To Avoid Body Fat Overshooting

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: How To Make “Lean Gains”, Fixing A Fat Loss Plateau, What To Do If You Can’t Feel A Muscle Working, And More...

Jeremiah Bair — Fri, 28 Aug 2020 12:00:00 GMT

Q+A! Today, we dive into some of your questions...

>> How do you properly set up a "lean gains" phase?

>> What to do if you can't feel a muscle working

>> When do you know that you're at a fat loss plateau? (And what do you do?)

...and much more.

Enjoy!

Click here now to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Brandon DaCruz - Does Food Quality Impact Fat Loss, Is High Or Low Volume Training Better, Should You Count Total Or Net Carbs, And More

Jeremiah Bair — Mon, 15 Aug 2022 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

To Apply For Coaching With Our Team: CLICK HERE

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[PART 5] The Female Body Recomposition Blueprint - The Best Cardio & Supplements For Body Recomposition

Jeremiah Bair — Fri, 02 Feb 2024 10:00:00 GMT

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Q+A: Favorite Movements For New Clients, Best Nutrition Approach For Building Phases, Do You Need To Eat Breakfast?, And More...

Jeremiah Bair — Fri, 21 Oct 2022 10:00:00 GMT

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Brandon DaCruz - [THE FEMALE FAT LOSS SERIES PART 2] Unlocking Fat Loss, Hormone Health, and Metabolism: Overcoming Common Nutrition Mistakes for Women's Optimal Body Composition

Jeremiah Bair — Fri, 11 Aug 2023 10:00:00 GMT

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Bryan Boorstein - Advanced Training Strategies For Building Muscle

Jeremiah Bair — Thu, 08 Oct 2020 12:00:00 GMT

Today, I'm joined by my friend Bryan Boorstein of Evolved Training Systems.

In today's episode, we break down how our own philosophies on training have evolved over the last year, the biggest takeaways we've had from working with Steve Hall and Brian Minor, how we're programming for our advanced clients currently, and much more.

Follow Bryan On Instagram

Check out Bryan's programming (Evolved Training Systems)

Check out Paragon Training Methods

Apply for online coaching with me

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Diet Breaks 101 [What / Why / How]

Jeremiah Bair — Tue, 08 Sep 2020 12:00:00 GMT

Today's episode takes you through everything you need to know about diet breaks - a nutritional tool my online clients use frequently.

You'll learn:

→ The potential ways diet breaks help your metabolism & hormones

→ What nutrition science tells us about diet breaks

→ How to program diet breaks into your nutrition for a leaner body and more sustainable results

→ And much more...

Click here now to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
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The Reverse Dieting Debate: Is Reverse Dieting Even Necessary? [W/ Aaron Straker & Bryan Boorstein]

Jeremiah Bair — Mon, 21 Nov 2022 10:00:00 GMT

Check out Aaron Straker's content:

→ Website
→ Instagram
→ Podcast

Check out Bryan Boorstein's Content:

→ Website
→ Instagram
→ Podcast

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
- NATALIE

How To Break The Habits That Are Sabotaging Your Results, And Design Your Environment For Success

Jeremiah Bair — Mon, 03 Feb 2020 13:00:00 GMT

Today, I take you through the exact strategies I use to help new online clients finally break the habits that have been killing their results for years, and create an environment that is conducive to success.

If you're a coach, these methods will be GAME-CHANGING for your results. If you're coaching yourself, you'll learn how to get out of your own way, and finally build the leanest, strongest, and most confident version of yourself.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah

To Apply For Coaching With Our Team: CLICK HERE

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Aaron Straker - WHY FAT LOSS FAILS: Overlooked Aspects For Improving Client Outcomes

Jeremiah Bair — Fri, 08 Apr 2022 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Check out Aaron Straker's content:

→ Website
→ Instagram
→ Podcast
→ Metabolic Performance Protocol

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Cardio vs. Steps: Which Is Better for Fat Loss & How to Use Both

Jeremiah Bair — Fri, 21 Feb 2025 10:00:00 GMT

Podcast Survey: https://docs.google.com/forms/d/e/1FAIpQLSeVNUuQHP4zVz8W_GlZVP4Y4K5Pllc4VLmAsyVRGKVM7gXFfQ/viewform?usp=sharing

Summary
In this conversation, Andrea and Jeremiah discuss the effectiveness of cardio versus steps for fat loss. They explore the differences between the two, the pros and cons of each, and how to program them effectively for optimal results. The discussion also touches on personal experiences with fat loss phases, the importance of maintaining muscle while losing fat, and the role of heart rate in cardio training.

Chapters
00:00 Introduction to Cardio vs Steps for Fat Loss
06:15 Understanding Steps vs Cardio
19:29 Programming Steps and Cardio for Fat Loss
33:24 Conclusion and Key Takeaways

Keywords
fat loss, cardio, steps, weight loss, fitness, health, exercise, programming, body composition, nutrition

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
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Brandon DaCruz - Implementing Mini Cuts, How Long Should You Spend In A Building Phase, And More...

Jeremiah Bair — Mon, 15 May 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Training Movements 3x/Week?, Tracking Raw Vs. Cooked, & How Long Should You Stay At Maintenance

Jeremiah Bair — Fri, 19 Feb 2021 12:00:00 GMT

Q+A!

Today, we dive into some listener questions like...

>> Hey Jeremiah, if training a lift 3x in same week would you ever suggest progressing it within same week rather than week to week? Ie bench a (mon) b (weds) a (fri)

>> How important is it to weight food raw vs. cooked?

>> How do you know how long you need to spend at maintenance after fat loss?

Enjoy!

Apply for Online Coaching with our team: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: High/Low Days While Building, How Fast Should You Lose Weight, Do You Need To Deload

Jeremiah Bair — Fri, 26 Mar 2021 10:00:00 GMT

Q+A!

Today we dig into some listener questions like...

>> What are your thoughts on having higher calories/carbs just on training days in a build?

>> How do u determine the rate of loss that is appropriate for a cut? Is it always .5-1% of body weight or does it depend? And if someone wants to lose even faster than what u would recommend-how would u handle that?

>> Can you explain the purpose of a deload week?

Apply for online coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
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Jeremiah's 16 Week Photoshoot Prep + New Fat Loss Protocols

Jeremiah Bair — Fri, 02 May 2025 10:00:00 GMT

Jeremiah and Andrea discuss insights and strategies from Jeremiah's recent 16-week photo shoot prep.

00:00 Introduction to Lean Strategies

04:58 Jeremiah's Photo Shoot Prep Journey

10:03 Adjustments in Training and Nutrition

15:04 The Role of Cardio in Fat Loss

19:57 Final Push Before the Photo Shoot

25:02 Reflections on Hunger and Energy Levels

29:59 Nutritional Strategies for Peak Performance

34:53 The Art of Refeeds and Muscle Glycogen

40:07 Balancing Push and Pull in Training

44:54 High Energy Flux and Body Composition

49:53 Coaching Through Personal Experience

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Cody McBroom - How To Build Self-Belief, Finding Purpose & Staying Focused, And More...

Jeremiah Bair — Thu, 22 Oct 2020 12:00:00 GMT

Today, I'm joined by one of my mentors Cody McBroom.

In this conversation, we dive into Cody's philosophies on how to build more self-belief, the characteristics needed to be successful, and much more.

If you're struggling with mindset around fitness, business, and life as a whole, you'll find this episode crazy helpful.

Check out Cody/TCM's content HERE.

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
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Is Poor Food Quality Slowing Your Fat Loss? (it's more than just calories)

Jeremiah Bair — Mon, 16 Dec 2024 10:00:00 GMT

Tired of hitting your macros, but still not seeing the results you're craving? Join Coach Andrea and I as we unpack the crucial role of food quality in your fat loss journey. In a world where dieting can feel like a complex labyrinth, we're here to guide you through. From understanding the thermic effect of food to navigating the fine balance between food quality and quantity, we'll equip you with practical tips and insights that will turbocharge your dieting efforts.

We'll also delve into the world of whole foods and their myriad benefits for fat loss. Find out why processed foods could be leaving you hungrier and discover the power of nutrient-dense foods. Remember, it's not just about hitting the numbers, it's about nourishing your body. We'll also chat about the importance of micronutrition and supplementing, and how a lack of essential micronutrients can impact your hormone production and metabolism. Tune in and learn how to elevate your fat loss journey by focusing on better food quality!

To Apply For Coaching With Our Team: CLICK HERE

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Underrated Aspects of Fat Loss: 5 things that're often overlooked but crucial for successful fat loss

Jeremiah Bair — Mon, 20 Jan 2025 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- ANDREA
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The Definitive Guide to Glute Exercises: A Deep Dive into the Best and Worst Exercises For Building Glutes

Jeremiah Bair — Fri, 29 Dec 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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[Part 3] Hypertrophy Training Deep Dive: Fine-Tuning Intensity and Volume for Next-Level Muscle Growth

Jeremiah Bair — Fri, 20 Sep 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Building a Coaching Company In 2023, When Should You Gain Fat To Improve Health, Improving Mind-Muscle Connection With Glutes, And More...

Jeremiah Bair — Fri, 24 Feb 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Body Recomposition At Maintenance Vs. Fat Loss & Building Phases - Which Is More Effective For Women?

Jeremiah Bair — Mon, 02 Sep 2024 10:00:00 GMT

Ever wondered why your fitness journey seems to be stuck in a plateau? Are you clinging onto the fat loss phase, while the answer may be in building muscle? We're about to reveal how understanding body composition and the different phases of body recomposition can completely transform your fitness journey.

In this episode, we unravel the mystery behind the three types of body recomposition - fat loss recomp, maintenance, and building phase recomp. We share insights from our coaching experiences, where we've guided women to understand their unique body fat settling points and choose the correct phase for achieving their goal physique. We shed light on the visual impact of muscle growth and how it can be as significant as fat loss, challenging the conventional wisdom around physique transformation.

Get ready to take notes as we discuss the optimal strategies for building muscle and when to enter a building phase. We delve into the importance of peri-workout nutrition, training close to failure, and achieving consistent results over time. And that's not all; we also explore the merits and drawbacks of entering a building phase versus staying in a maintenance phase, emphasizing the need to manage stress, deload, and focus on nutrition for maximum muscle growth. Join us as we arm you with the right knowledge and tools to smash your fitness goals.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
- NATALIE

Q+A: Should You Count "Net Carbs", Eating Back Calories Burned, Easiest Ways To Increase Carb Intake, And More...

Jeremiah Bair — Fri, 25 Sep 2020 11:00:00 GMT

Q+A! Today, we're diving into some listener questions like...

>> When you set a calorie goal for a client is it net carbs or just regular carbs?

>> When you burn calories can you eat this “make-up” calories or just stick to the prescribed amount?

>> Easy/nutritious ways to increase carb intake if struggling to hit macro goal?

...and much more.

Enjoy!

Click here now to apply for Online Coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Q+A: Improving Digestion Issues, Building Muscle With Limited Equipment, Training For Fat Loss, And More

Jeremiah Bair — Fri, 02 Jun 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
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Listener Q+A | The Truth About CrossFit vs. Bodybuilding, Optimal Training Volume For Building Muscle, Best Fiber Sources, Choosing a Coach, and More

Jeremiah Bair — Mon, 10 Feb 2025 10:00:00 GMT

Chapters
00:00 Introduction and Background
01:03 Lessons from Hypertrophy Training
04:56 The Desire to Compete
09:58 Transitioning from CrossFit to Bodybuilding
14:55 Understanding Training Volume for Hypertrophy
21:41 Optimizing Muscle Development
29:30 The Importance of Fiber in Diet
34:09 Choosing the Right Coach
43:41 Final Thoughts and Wrap-Up

Keywords
hypertrophy training, bodybuilding, nutrition, coaching, fitness, muscle growth, CrossFit, training volume, fiber intake, competition

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

5 Key Things To Accept When Pursuing Physique Goals (how to stop making it harder than it needs to be)

Jeremiah Bair — Mon, 12 Aug 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

[PT. 4 - Phasic Dieting For Women] WEEKS 9-12 RECOMPOSITION PHASE: Building Muscle & Getting Leaner (without dieting)

Jeremiah Bair — Fri, 10 May 2024 10:00:00 GMT

🔗 Melissa's Body Recomp Phase: https://www.instagram.com/p/C5UHw2CyXa-/?img_index=1

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Q+A: Recomposition Phases Vs. Building Phases (which should you do?), How The Menstrual Cycle Impacts Biofeedback, And More...

Jeremiah Bair — Fri, 28 Oct 2022 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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How Close Do You REALLY Need To Stick To Your Diet For Fat Loss? (realistic expectations for getting lean)

Jeremiah Bair — Fri, 08 Sep 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Listener Q+A: Should You Keep Dieting or Start Building, Cardio Prescriptions, RED-S, and More

Jeremiah Bair — Fri, 24 Jul 2026 10:00:00 GMT

Listener Q+A.

Chapters

00:00 Introduction and Personal Updates

00:28 Andrea's Reverse Diet and Show Experience

02:23 Focus on Glute Development and Training Goals

04:50 Training Intensity and Effort Levels

06:23 Jeremiah's Trip and Maintenance Strategy

11:01 Progressing in Fat Loss and Building Phase

20:31 Deciding When to Compete and Long-term Goals

34:55 Calf Building and Accessory Work

42:48 Cardio Duration, Frequency, and Split Sessions

46:03 Menopause, Hormonal Impact, and Muscle Gain

47:44 Making Lettuce Fun and Digestive Considerations

52:19 Recognizing When to Deload and Managing Stress

54:57 Understanding Cardio Types and Prescriptions

55:51 Episode Wrap-up and Next Steps

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

fitness, training, dieting, bodybuilding, cardio, muscle building, fat loss, hormonal health, workout tips, lifestyle

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

My Relationship With Alcohol & Food: How I Stopped Over-Consuming

Jeremiah Bair — Fri, 22 Sep 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Training Mistakes Pt. 7: BICEPS

Jeremiah Bair — Fri, 19 Dec 2025 10:00:00 GMT

The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps.

CHAPTERS

00:00 Introduction to Bicep Training Mistakes

02:59 The Importance of Bicep Training

06:03 Anatomy of the Biceps and Their Function

08:56 Favorite Bicep Movements

11:57 Common Mistakes in Bicep Training

21:10 Preacher Curl Insights and Mistakes

24:23 Understanding Preacher Curls and Common Mistakes

30:05 Single Arm vs. Bilateral Curls: Pros and Cons

36:50 Exploring Hammer Curls and Their Variations

43:36 Gym Tourism and Unique Equipment Experiences

KEYWORDS

bicep training, common mistakes, workout tips, fitness, anatomy, exercise techniques, strength training, arm workouts, personal training, fitness coaching

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Anna Mitchell - Understanding PCOS: Types, Root Causes, And How To Manage It

Jeremiah Bair — Mon, 13 Mar 2023 10:00:00 GMT

Anna's IG: https://www.instagram.com/pcostrainer/
The TFL Method website: https://www.tflmethod.com/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
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How To Use Nutrition Periodization For Fat Loss

Jeremiah Bair — Mon, 23 May 2022 10:00:00 GMT

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Are you always training & dieting... but never look like some who’s always training & dieting?

Nutrition periodization is what you're missing.

Nutrition periodization is a methodology that we use with all of our online clients.

We've found it to be much more effective than the traditional diet strategy of just following "cutting" or "bulking" phases until you get as lean or as muscular as you want.

Following the "traditional" approaches usually results in one of two outcomes:

1. WHEN DIETING: You spend 6-8 months dieting, but never achieve the lean, strong physique you want. At the end of the diet, you're exhausted, your body looks more "skinny-fat" than lean and strong, and you're confused as to why (once again) dieting "doesn't seem to work for you".

2. WHEN BULKING: You spend months eating lots of food, and watching the scale go up. At the end of your bulk, you realize most of your added "bulk" is fat, not muscle. You wasted months getting a lot fluffier... with very little to show for it.

Hard working clients like you deserve better for all of your efforts. You shouldn't have to feel like you're always working harder than everyone else, but never seeing the results.

This is exactly why we created this unique nutrition periodization approach.

When applied properly, it will help you build more muscle, get leaner, and stay healthier than any other nutrition protocol you've followed. Best of all, your results will be much easier to sustain permanently.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
- NATALIE

Jeff Hoehn - How To Build Muscle Faster

Jeremiah Bair — Mon, 29 Mar 2021 10:00:00 GMT

It's no secret that the best way to build muscle is by lifting weights, but how much weight? What exercises should you do? How often should you train?
⠀
All of these questions and more answered for you today, as Jeff and I talk through the keys you need to consider within your training to start building muscle faster.

Check out Jeff Hoehn's content:

→ Jeff's Instagram
→ Jeff's Website
→ The Mind-Muscle Connection Podcast

Apply for online coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
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William Grazione - A Healthier, More Effective Approach For Female Fat Loss

Jeremiah Bair — Mon, 12 Sep 2022 10:00:00 GMT

Follow Will On IG: https://www.instagram.com/william_grazione/?hl=en

Hey Coach Radio Podcast: https://podcasts.apple.com/us/podcast/hey-coach-radio/id1567671134

Check Out Will's Youtube: https://www.youtube.com/channel/UCN-SP8uERY4SIlXtd4JkhWg

The Educated Dieter Website: https://www.theeducateddieter.com/

The Educated Diet Free Guides & Courses: https://www.theeducateddieter.com/shop/

Advanced Coaching Systems IG: https://www.instagram.com/advancedcoachingsystems/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Why You Keep Quitting Before You Get the Physique You Want

Jeremiah Bair — Fri, 17 Jul 2026 10:00:00 GMT

Summary

Jeremiah and Andrea discuss how to determine if a bad training day, high hunger, frustrating weigh-in, etc. means you should change the plan… or just give it time.

Chapters

00:00 Introduction and topic overview

00:23 Why feelings are transient and how they influence behavior

01:17 Common reactions to fat loss discomforts

02:17 Overreacting to temporary feelings and its impact

03:43 The importance of sitting with discomfort and patience

04:47 Discomfort as a wave that passes

06:46 Understanding body adaptation during fat loss

08:14 Hunger and physiological adaptation in fat loss

10:07 Variability in individual responses and mindset

12:12 Building phases and the importance of time

15:10 Dealing with body image and perception

18:24 The process of muscle building and patience

22:16 Lighting, perception, and body image

23:12 Interpreting scale fluctuations and variables

26:57 Training performance and external factors

30:37 Looking at trends over time, not events

33:18 Motivation and action—building momentum

36:20 Standards and discipline regardless of feelings

37:43 Why humans overweigh present emotion

39:37 Objective data vs. emotional reactions

40:51 The importance of patterns over isolated events

43:07 Riding the midline and managing ups and downs

44:15 Conclusion and final thoughts

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

fitness, fat loss, mental resilience, coaching, habits, discipline, body image, motivation, adaptation, patience

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Should Your Coach Meet You Where You’re At… Or Push You?

Jeremiah Bair — Fri, 10 Jul 2026 10:00:00 GMT

“Meet your clients where they’re at” sounds like good coaching advice… but is it always?

In this episode, Jeremiah and Coach Natalie discuss the difference between supporting a client and enabling the same patterns that are keeping them stuck.

We talk through when a coach should take things slow, when it’s time to push harder, and why real progress often requires getting uncomfortable.

Because the goal of coaching isn’t to keep you where you are. It’s to help you change.

Timestamps

00:00 Meeting Clients Where They Are

03:04 The Balancing Act of Coaching

05:58 Understanding Client Needs and Goals

08:59 The Importance of Meal Plans

11:51 Execution Over Macros

15:11 Teaching Skills for Success

17:51 Capacity for Change in Clients

20:54 Strategies for Beginners

24:07 Long-Term Client Transformations

29:51 Client Readiness for Change

32:20 Building Confidence in the Gym

35:34 Challenging Comfort Zones

39:44 The Importance of Feedback

46:44 Coaching Beyond Comfort Zones

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

coaching, client progress, meal plans, nutrition, behavior change, fitness, coaching strategies, client goals, individualized coaching, capacity for change client readiness, gym confidence, feedback, coaching, comfort zone, nutrition, exercise selection, personal training, mindset, client progress

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

What Does It Actually Take to Do a Bikini, Fit Model, or Figure Show?

Jeremiah Bair — Fri, 27 Mar 2026 10:00:00 GMT

The team digs into a realistic timeline + process breakdown of what it actually takes to do a bikini, fit model, or figure show for trained women.

→ EPISODE MENTIONED: [CASE STUDY] How Jaune Built a Stage-Ready Physique Without Constant Dieting

CHAPTERS

00:00 Introduction to Competition Prep

03:00 Understanding the Timeline for Show Prep

05:40 The Importance of Foundational Work

08:16 Mindset and Lifestyle for Competitors

10:54 Case Studies: Fit Model, Bikini, and Figure Competitions

13:34 Phases of Preparation Leading to Show Day

16:17 Planning for Competition: Timeline and Strategy

30:04 The Weight Loss Journey

31:39 Understanding the Phases of Prep

34:34 Navigating the Latter Half of Prep

36:55 Mindset and Motivation for Contest Prep

38:59 Peak Week Preparations

39:51 Training Adjustments During Prep

41:52 Cardio and Posing Requirements

49:52 Financial Considerations for Contest Prep

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

bodybuilding, physique competition, show prep, training, nutrition, timeline, costs, posing, mindset

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Inside Andrea’s Bikini Competition Prep: What’s Different, What’s Harder, & What She’s Learning

Jeremiah Bair — Fri, 13 Mar 2026 10:00:00 GMT

Andrea shares her journey and insights into bikini competition prep, comparing stage and photo shoot preparations, and discussing the mental and physical challenges involved.

CHAPTERS

00:00 Introduction to Bikini Competition Prep

05:49 Differences Between Stage and Photo Shoot Prep

12:00 Understanding Bikini Judging Criteria

14:59 Timeline and Pressure in Competition Prep

17:12 Managing Internal Pressure

18:48 Daily Routine and Time Management

21:13 Food Preparation Strategies

24:35 Distinguishing Hunger from Food Noise

27:02 The Coaching Experience

28:12 Advice for Aspiring Competitors

31:43 The Importance of Long-Term Goals

36:09 Building Habits for Success

37:59 Anticipating Challenges in Prep

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

bikini competition, physique prep, bodybuilding, stage vs photo shoot, peaking, dieting, muscle building, competition mindset

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Aaron Straker - Advanced Fat Loss Methods

Jeremiah Bair — Fri, 24 Oct 2025 10:00:00 GMT

Jeremiah and guest Aaron Straker dive deep into advanced fat loss strategies to go from lean → shredded, using Aaron's recent bodybuilding prep as a case study.

CHAPTERS

00:00 Introduction to Advanced Fat Loss Strategies

02:27 Aaron's Bodybuilding Journey and Competition Prep

09:11 Achieving Elite Leanness: Body Fat Percentages and Weights

12:46 Food Intake: From Off-Season to Competition Prep

15:51 Natural vs Enhanced Fat Loss: Key Differences

20:24 Protein Leveraging in Fat Loss

29:08 Balancing Carbohydrates and Fats in Diets

35:14 Fat Intake Considerations for Men and Women

40:16 Nutritional Strategies for Satiety

43:23 The Simplicity of Dieting

44:06 Calorie Cycling and Client Consistency

48:44 Psychology of Hunger and Dieting

50:09 Fat Loss Support: Supplements and Peptides

01:02:19 Evaluating New Fat Loss Agents

01:12:22 Training Approaches Post-Competition

FOLLOW AARON

Instagram: https://www.instagram.com/aaron_straker/

Youtube: https://www.youtube.com/@coachaaronstraker

Podcast: https://www.eattrainprosper.com/

KEYWORDS

fat loss, bodybuilding, competition prep, protein intake, carb cycling, supplements, training strategies, advanced fat loss, nutrition, fitness

To Apply For Coaching With Our Team: CLICK HERE

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Training Mistakes Pt. 2: LATS - Why You’re Not Building the V-Taper You Want

Jeremiah Bair — Fri, 17 Oct 2025 10:00:00 GMT

The team does a deep dive into lat training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your lats.

Timestamps

00:00 The Importance of Lats in Physique Development

02:57 Understanding Lat Anatomy & Function

06:10 Common Mistakes in Lat Training

09:00 Improving Lat Training Techniques

12:09 Programming for Lat Development

14:55 Avoiding Common Training Errors

18:09 The Role of Grip in Lat Exercises

20:58 Maximizing Lat Engagement

28:10 Understanding Arm Position in Pulling Movements

29:11 Scapular Retraction and Upper Back Engagement

30:05 Elbow Positioning in Rows and Pull-Downs

31:28 Cues for Effective Lat Training

32:30 Preferred Pull-Down Techniques

34:51 Coaching Torso Angle for Pull-Downs

36:45 Common Mistakes in Lat Training

38:32 Favorite Lat Training Movements

40:10 The Importance of Unilateral Training

42:30 Customizing Lat Training for Individual Needs

49:23 The Role of the Teres Major in Back Training

Keywords

lats, training mistakes, lat anatomy, physique, bodybuilding, lat exercises, muscle growth, fitness coaching, strength training, unilateral training

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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How Natalie Won Her First Two Bodybuilding Shows (And Built a Stage-Winning Physique)

Jeremiah Bair — Fri, 26 Sep 2025 10:00:00 GMT

The team talks Natalie’s journey through her first bodybuilding season, discussing the challenges and wins along the way. The conversation delves into the specifics of the figure division, her experiences at her first two shows, and the mindset and preparation that contributed to her success.

We also explore the importance of nutrition, training, and the mental aspects of competing, as well as advice for those considering entering the world of bodybuilding.

TIMESTAMPS

00:00 Natalie's Journey to Bodybuilding

02:55 Understanding the Figure Division

06:03 First Show Experience

08:59 Second Show and Overall Success

11:52 The Art and Science of Bodybuilding

15:02 Mindset and Preparation

17:55 Nutrition and Meal Planning

21:05 Hunger Management During Prep

24:01 The Role of Posing in Competition

38:35 Meal Timing and Consistency

40:02 The Simplicity of Meal Plans

41:40 Mental Clarity in Dieting

44:46 Training Impact During Dieting

51:42 Mindset and Performance

54:50 Redemption on Show Day

01:01:57 Reflections on the Competition Experience

01:04:29 Advice for Aspiring Competitors

01:10:02 Future Plans and Goals

bodybuilding, physique transformation, competition, figure division, mindset, nutrition, training, coaching, bodybuilding journey, competition experience

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: How Much Weight Should You Gain In A Building Phase, How To Know If You're Recovering Well From Your Training, Training 7x/Week, And More

Jeremiah Bair — Fri, 05 May 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Can You Prevent Metabolic Adaptation While Dieting, Managing Hunger & Stress, Why You're Not Building Muscle, And More...

Jeremiah Bair — Fri, 21 Apr 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Jordan Lips - Q+A: Staying Motivated To Train, Movement Selection For Building Glutes, Training When Injured, And More...

Jeremiah Bair — Fri, 04 Feb 2022 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Follow Jordan on IG: https://www.instagram.com/jordanlipsfitness/?hl=en

Check out Jordan's Group Programming:
>> IN THE GYM OPTION: https://marketplace.trainheroic.com/workout-plan/team/max-hypertrophy?attrib=548099-ig

>> AT HOME OPTION: https://marketplace.trainheroic.com/workout-plan/team/home-bodies?attrib=548099-ig

To Apply For Coaching With Our Team: CLICK HERE

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Overrated/Underrated/Appropriately Rated With Jack Hallows - CrossFit, Nutrient Timing, Tracking Macros, Zone 2 Cardio, And More...

Jeremiah Bair — Mon, 03 Jul 2023 10:00:00 GMT

Follow Jack on IG: https://www.instagram.com/jackhallowsfitness/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

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From Feeling “Non-Responsive” To Fat Loss → Losing 12% of Her Body Weight in 15 Weeks (Reya's transformation)

Jeremiah Bair — Fri, 24 Nov 2023 10:00:00 GMT

Follow Reya on Instagram: https://www.instagram.com/reyaskye/?hl=en

Join us as we welcome back our very own Reya, our client success manager. She shares her personal transformation story, and the victories and hurdles she faced on her journey to lose over 10% of her weight in just 15 weeks!

This episode isn't just about Reya's journey, though. Nope, we're also busting myths and demystifying fat loss and reverse dieting, along with confronting self-limiting beliefs and the power of trusting your body, even when progress seems painfully slow. We also dive deep into the science behind body transformation and the importance of a collaborative and trusting relationship with a coach.

We wrap up the episode with an engaging discussion on the benefits of calorie cycling for women, even when the research evidence seems skimpy. Discover how this approach to nutrition can yield powerful results and how to best leverage intensity in your workouts. Reya leaves us with some valuable wisdom for those embarking on their fitness journeys, emphasizing the importance of finding a coach who takes a holistic approach to training. So come on over, tune in, and prepare to be inspired on your journey towards achieving your fitness goals in a healthy and sustainable way.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Jordan Lips - When/How To Change Your Training Program, What To Do If You Don't "Feel" A Movement, When To Add Load Vs. Improve Form, And More...

Jeremiah Bair — Mon, 19 Dec 2022 10:00:00 GMT

Follow Jordan on IG: https://www.instagram.com/jordanlipsfitness/?hl=en

Jordan's Website: https://jordanlipsfitness.com/

Check out Jordan's Group Programming:
>> IN THE GYM OPTION: https://marketplace.trainheroic.com/workout-plan/team/max-hypertrophy?attrib=548099-ig

>> AT HOME OPTION: https://marketplace.trainheroic.com/workout-plan/team/home-bodies?attrib=548099-ig

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: Reverse Dieting Vs. Recovery Dieting & The Application Of Each

Jeremiah Bair — Mon, 28 Nov 2022 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071
Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Should You Take Casein Before Bed, Should You Eat If You're Not Hungry, Managing Training + Nutrition While Traveling, And More...

Jeremiah Bair — Fri, 24 Mar 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - Stubborn Body Fat & How To Get Rid Of It, Should You Avoid Artificial Sweeteners, Are Fat Burners Effective, And More...

Jeremiah Bair — Mon, 10 Oct 2022 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Online coaching for hypertrophy: Ways to progress across a mesocycle, volume prescriptions for online clients, rep ranges, and RIR/RPE discussion (From Where Optimal Meets Practical Podcast)

Jeremiah Bair — Fri, 26 Nov 2021 11:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Today, I'm sharing an episode I recently recorded with my friend Jordan Lips on his podcast Where Optimal Meets Practical.

TOPICS: Hypertrophy stuff: Ways to progress across a mesocycle, volume prescriptions for clients, rep ranges, and RIR/RPE discussion

Follow Jordan on IG: https://www.instagram.com/jordanlipsfitness/?hl=en

Check out Jordan's Podcast: https://podcasts.apple.com/gb/podcast/where-optimal-meets-practical/id1518859017

Check out Jordan's Group Programming:
>> IN THE GYM OPTION: https://marketplace.trainheroic.com/workout-plan/team/max-hypertrophy?attrib=548099-ig

>> AT HOME OPTION: https://marketplace.trainheroic.com/workout-plan/team/home-bodies?attrib=548099-ig

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
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Joey Szatmary - Blending Strongman & Bodybuilding, Traits That Make A Successful Leader/Biz Owner, And More... (Szat Strength)

Jeremiah Bair — Mon, 16 Nov 2020 12:00:00 GMT

On this episode, I'm joined by Joey Szatmary. Joey is a national champion strongman, online coach, owner of The Lion's Den gym, and YouTube sensation.

This was a great chat about Joey's diverse training experiences (with some legendary names in the industry) and the things he's learned to apply to his own training & coaching. We also talk about the traits that've helped make Joey so successful, what's made his Youtube channel grow, and many more business & personal development topics.

Check out Joey's website: https://szatstrength.net/

Follow Joey on IG: https://www.instagram.com/szatstrength/

Check out Joey's YouTube: https://www.youtube.com/channel/UC5urhJdt1xFQKrYSTjudf7A

Listen to Joey's Podcast: https://becomingthelion.podbean.com/

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Q+A: Easiest Meal Prep Strategy, Transitioning From Dieting To Building, Who I'm Learning From, And More...

Jeremiah Bair — Fri, 16 Oct 2020 11:00:00 GMT

Q+A! Today, we dive into some listener questions like...

> Best meal prep strategies and how often should the meal preps vary?

> How do you transition a client from dieting to bulking phase? Is there a set point like 15% bf or is it more based on feel, goals etc.?

> Where do you get your information and research from?

Enjoy!

Click here now to apply for Online Coaching with our team.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Q+A: [W/ Chaz Spackman] HR Zones For Fat Loss, Weight Loss Stalls Due To Undereating, Advice For New Online Coaches, And More...

Jeremiah Bair — Fri, 10 Jul 2020 12:00:00 GMT

Q+A! Today, I'm joined once again by my man Chaz Spackman. Together, we answer all your hard hitting questions like...

>> Is "the fat burning zone" a real thing?

>> What to do when clients appear to be undereating, but aren't losing weight

>> Advice for new online coaches trying to build a client base

>> When would we put a client on a keto diet?

>> Do we smoke marijuana?

...and much more.

Follow Chaz on IG here, and check out his podcast Lost & Lifting Talk here.

Click here to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
- NATALIE

Q+A: Optimal Fat Intake For Hormones, Are Leg Extensions Bad For Knees, Sugar & Inflammation, And More...

Jeremiah Bair — Fri, 15 Jan 2021 12:00:00 GMT

Today, Coach Jeremiah & Coach Andrea are teaming up to dive into some listener questions:

→ Q&A: Frequently see some coaches holding a firm line that woman should never eat under 60 grams of fat (for optimal hormonal health). What's your response?

→ How much protein do u recommend for a build?

→ I noticed your comment about locking out the knee on leg extensions. I know extensions are harder on the knees and I don’t always prescribe them for clients. Does locking out cause added pressure? I’m sure it helps the firing of quads.

→ how important is it really to get a gallon of water a day as some coaches suggest?

→ Explain how sugar causes inflammation

Enjoy!

Apply for online coaching with our team:https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
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Q+A: Body Composition Strategies For Vegan Clients, How To Create More Content, Favorite/Least Favorite Body Parts To Train, And More...

Jeremiah Bair — Fri, 03 Jul 2020 12:00:00 GMT

Q+A! Today, we dive into some listener questions...

>> What are the best strategies to use with vegan/vegetarian clients chasing great body composition?

>> How do I make time for creating social posts, podcasts, coaching clients, etc.

>> What are my favorite & least favorite body parts to train, and why?

...and much more!

Apply for Online Coaching with me here.

To Apply For Coaching With Our Team: CLICK HERE

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Coaching Roundtable W/ Brandon DaCruz & Jeff Hoehn: Restoring Menstrual Cycle, Fixing "Skinny Fat", And More...

Jeremiah Bair — Mon, 02 May 2022 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
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Q+A: Male Vs. Female Training Differences, Best Tempo For Building Muscle, "Saving Up" Calories, And More...

Jeremiah Bair — Fri, 04 Sep 2020 12:00:00 GMT

Q+A! Today, we dive into some listener questions like...

>> What are the key differences in how you program for women vs. men?

>> Does your rep tempo matter for building muscle?

>> Is it ok to "save up" calories to use later in the week?

...and much more!

Click here now to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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Chaz Spackman - Achieving Sustainable Results, Balancing Family & Fitness, And Taking Imperfect Action.

Jeremiah Bair — Mon, 18 Nov 2019 16:00:00 GMT

Today's guest is Chaz Spackman. Chaz is a gym owner, online coach, and 1/3rd of the most adorable family on Instagram.

We dive into how to achieve sustainable results for yourself and your clients, how to balance fitness with your life outside of the gym, and much more!
_____
Follow Chaz on Instagram
Listen to Chaz's (awesome) podcast, Lost & Lifting Talk
_____
→ Click here to apply for online coaching with Jeremiah
→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
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Q+A [W/ Chaz Spackman] PCOS Nutrition & Training, Dealing W/ Insecurities As A New Trainer, Intuitive Eating, And More

Jeremiah Bair — Fri, 08 Jan 2021 12:00:00 GMT

Another Q+A with Chaz!

Follow Chaz on IG here, and check out his podcast Lost & Lifting Talk here.

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Thoughts On Starting Strength, Delivering High-Value Nutrition Coaching, The Best Way To Build Shoulders, And More...

Jeremiah Bair — Fri, 19 Jun 2020 12:00:00 GMT

Q+A!

Today, we dive in to...

1. What are your opinions on the Starting Strength routine as a way to program for clients?

2. Tell the bullets points of what your, nutrition only, programming is like. What is your first chat like, what do you offer, time length of your packages..etc

3. How would you program for a client that wants to build their shoulders?

The 8 Week Programs, FUNCTIONAL FAT LOSS & FUNCTIONAL AESTHETICS are LIVE.

>> Click here now to hop on board <<

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Trap Bar Vs. Conventional Deadlifts, Best Breakfast While Cutting, Pescatarian Protein Guidelines, And More...

Jeremiah Bair — Fri, 21 Aug 2020 12:00:00 GMT

Q+A!

Today, you get the answers to all your questions like...

>> Are trap bar or conventional deadlifts better?

>> What's my go-to breakfast?

>> Protein guidelines for a pescatarian client?

...and more.

Learn how I build out my metric tracker for online clients HERE.

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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Q+A [W/ Chaz Spackman]: When To Decrease Calories, Best Systems For Nutrition Coaches, Setting Refeed Macros, And More...

Jeremiah Bair — Fri, 09 Oct 2020 12:00:00 GMT

Q+A! Today, Chaz and I dive into some listener questions like...

>> I'm not losing weight on my current calorie intake. Should I decrease calories, and risk slowing my metabolism?

>> What systems do we use to keep our clients organized?

>> Should you take calories to maintenance OR a surplus during a refeed?

...and much more.

Follow Chaz on IG here, and check out his podcast Lost & Lifting Talk here.

Click here to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Q+A: Are Artificial Sweeteners Ok, Best Glute Finishers, Heart Rate Training, Tracking Non-Scale Progress, And More!

Jeremiah Bair — Fri, 31 Jan 2020 13:00:00 GMT

Q+A! Today, Coach Jeremiah breaks down whether you need to be worried about artificial sweeteners, the most effective glute finishers to program for online clients, the efficacy of heart rate training, how to track progress aside from the scale, and more!

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Coaching Roundtable: The Most Common Mistakes We See Stopping Women From Losing Fat & Building Muscle

Jeremiah Bair — Mon, 24 Jan 2022 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Q+A W/ Andrea: When To End A Building Phase, Determining Genetic Potential, Best Programs For Beginners, And More

Jeremiah Bair — Mon, 15 Nov 2021 11:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Why Undereating Stalls Fat Loss, Losing Weight While Eating Carbs, And Building The Perfect Training Day

Jeremiah Bair — Fri, 10 Jan 2020 13:00:00 GMT

Q+A! Today, coach Jeremiah explains why undereating could be killing your fat loss, how to lose fat and eat carbs, and what building the perfect training day for an online client looks like.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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Matty Fusaro - Delivering Truly Individualized Online Coaching, Content Creation Strategies, And More...

Jeremiah Bair — Mon, 06 Jul 2020 12:00:00 GMT

Today, I'm joined by my friend Matty Fusaro.

Matty has been In the content creation and online coaching game for YEARS, as one of the OG fitness Youtubers (with a whopping 918 videos spanning across 8 years).

Not only has Matty built a renowned online coaching service, he's also walked the walk, with an insane transformation of his own.

In this episode, we dive into Matty's transformation, our coaching philosophies, the strategies he's used to create high level content consistently for 8 years now, and much more.

Whether you're a coach, a content creator, or just someone looking to build a great body composition, you'll take a ton of value from this episode.

Follow Matty on IG.

Follow Matty on Twitter.

Follow Matty on Facebook.

Hop on Matty's VIP List.

Check out Matty's Youtube Channel.

Apply for Online Coaching with me here.

To Apply For Coaching With Our Team: CLICK HERE

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Ryan Solomon - Changing Body Fat Settling Point, Optimal Training For Building Lean Muscle, And More... (Revive Stronger)

Jeremiah Bair — Mon, 18 May 2020 12:00:00 GMT

Today, I'm joined by Ryan Solomon. Ryan has his master's degree in exercise science, part of the highly respected online coaching company Revive Stronger, and a crazy smart dude when it comes to helping people like you build lean muscle & drop body fat.

In this episode, we dive into the idea of body fat settling points, and the strategies we've used with clients to manipulate where body fat may have settled.

Ryan also takes us DEEP into optimal program design & nutrition for maximizing lean muscle growth.

Check out the Revive Stronger Team at revivestronger.com

Follow Revive Stronger on IG HERE

Follow Ryan on IG HERE

Listen to The Revive Stronger Podcast

Apply for Online Coaching with Jeremiah HERE.

To Apply For Coaching With Our Team: CLICK HERE

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The BEST Training Splits for Maximum Gains (3, 4, or 5 Days/Week)

Jeremiah Bair — Fri, 29 Aug 2025 10:00:00 GMT

The team discusses key variables in effective training splits, share personal experiences and preferences, and discuss new, innovative approaches to training split design.

Chapters

00:00 Maximizing Gains: The Importance of Training Splits

10:25 Key Variables in Training Splits

14:52 Personalized Training Splits: Insights from the Team

28:19 Flexibility in Training Schedules

30:15 Innovative Training Splits for Upper Body Gains

33:19 Tailoring Training for Specific Goals

36:04 Adjusting Training Frequency for Recovery

39:45 Maximizing Training Efficiency

48:20 Balancing Goals with Functional Training

Keywords

training splits, muscle gains, recovery, exercise selection, coaching, fitness, workout frequency, volume, personal training, bodybuilding

To Apply For Coaching With Our Team: CLICK HERE

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Move More // Eat More: The Best Protocol To Get Leaner While Building Muscle

Jeremiah Bair — Fri, 27 Jun 2025 10:00:00 GMT

Jeremiah and Andrea discuss the concept of energy flux, the challenges of low energy states, and why a "move more/eat more" approach is generally best for lean women trying to get leaner.

00:00 Introduction to Move More, Eat More Method
02:58 Understanding Energy Flux and Its Importance
06:04 The Low Flux Trap: Challenges and Solutions
08:59 Research Insights: High Activity and High Intake
12:03 Physiological Benefits of Moving More and Eating More
15:14 Implementation Strategies for the Move More, Eat More Approach
18:10 Case Study: Client Experiences and Adjustments
21:00 Conclusion and Key Takeaways
31:54 Understanding Body Fat and Energy Utilization
34:53 Aggressive Dieting and Mitochondrial Health
38:08 Female Physiology and Dieting Considerations
43:47 The Move More, Eat More Approach
51:02 Transitioning to Maintenance and Sustainable Results

To Apply For Coaching With Our Team: CLICK HERE

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From Building to Fat Loss: Mistakes to Avoid When You Start Dieting

Jeremiah Bair — Mon, 26 May 2025 10:00:00 GMT

You’ve spent months building muscle - now it’s time to reveal it. But if you don’t approach the transition from a building phase to fat loss the right way, you risk spinning your wheels… or worse, losing hard-earned progress.

In this episode, Natalie and Jeremiah break down exactly how to move from a build into a cut without sabotaging your physique.

Chapters

00:00 Transitioning Phases: Building to Fat Loss

07:42 Common Mistakes in Transitioning Phases

22:30 Mindset Shifts for Successful Fat Loss

29:57 Understanding Hunger and Discomfort

33:14 Navigating the Fat and Flat Stage

37:44 Social Trade-offs and Mindset Shifts

42:48 Practical Advice for Fat Loss

54:47 Setting Up for Success in Transitions

To Apply For Coaching With Our Team: CLICK HERE

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Jill Coleman - Intuitive Nutrition Strategies, Advice For Coaches During Covid-19, And More... (JillFit)

Jeremiah Bair — Mon, 13 Apr 2020 13:00:00 GMT

Today, I'm joined by Jill Coleman of JillFit. Jill is an absolute badass, and an OG in the online coaching space.

In this episode, we break down Jill's more intuitive nutritional approach to living lean, her advice for coaches trying to survive COVID-19, how to create an abundance mindset, and much more.

This episode will be crazy valuable for EVERYONE, simply for the mindset & nutritional strategies you'll take from it.

Beta test Jill's Leanbuilding program

Follow Jill On Instagram

Apply for Online Coaching With Jeremiah

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Q+A (W/ Brandon DaCruz): Strategies For Glute Growth, Carbs vs. Fats For Building Muscle, "Peak Week" Methods, and More

Jeremiah Bair — Fri, 24 Sep 2021 10:00:00 GMT

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Brandon DaCruz - Improving Metabolic Flexibility, Are Varied Phases Of Training Better For Muscle Growth, And More...

Jeremiah Bair — Mon, 23 Jan 2023 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

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Q+A: (From The Lost & Lifting Talk Podcast) Overdoing A Calorie Deficit? How Much Cardio Should You Do? What's The Hype w/ Collagen?

Jeremiah Bair — Fri, 17 Apr 2020 13:00:00 GMT

Q+A! Today, I'm sharing a Q+A episode I recorded with my good friend Chaz Spackman over on his podcast, Lost & Lifting Talk.

We discuss a variety of fitness, nutrition, and life topics such as...

> Building a healthy relationship with food
> How to increase your maintenance calories
> How much cardio is needed for fat loss?
> HBO vs. Netflix
> How to know if you're dieting/training TOO HARD
> Nutritional periodization

...and much more.

As always, this Q+A is a treasure trove of applicable nutrition & training strategies.

Check out The Lost & Lifting Podcast HERE.

Connect with Chaz on Instagram HERE.

Follow Jeremiah on Instagram HERE.

Apply for Online Coaching with Jeremiah HERE.

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Building Your Self-Esteem, Why You Need To Take Time Away From Dieting, And More (Interview On The Transformation Talks Podcast)

Jeremiah Bair — Mon, 28 Feb 2022 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Check out Sam's Podcast: https://podcasts.apple.com/us/podcast/transformation-talks/id1575364056

Follow Sam on IG: https://www.instagram.com/coachsamforget/?hl=en

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Q+A: How To Make “Lean Gains”, Fixing A Fat Loss Plateau, What To Do If You Can’t Feel A Muscle Working

Jeremiah Bair — Mon, 31 Jan 2022 10:00:00 GMT

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How Natalie Grew Her Lats & Quads

Jeremiah Bair — Mon, 12 May 2025 10:00:00 GMT

Jeremiah and Natalie discuss Natalie’s journey of growing lats and quads. They share insights on how to effectively train these muscle groups, the significance of volume and frequency, and Natalie’s training evolution.

00:00 Introduction to Training Goals

05:02 Training Evolution and Timeline

10:07 Key Changes in Lat Training

14:56 Personal Training Routine and Insights

20:06 Overcoming Challenges and Learning from Injuries

25:16 Understanding Lat Training and Its Importance

34:25 The Nuances of Quad Training

51:25 The Importance of Movement Quality in Training

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The Truth About Getting Lean & Staying There

Jeremiah Bair — Fri, 09 May 2025 10:00:00 GMT

Jeremiah and Andrea discuss the complexities of getting and staying lean + the challenges of transitioning from a fat loss phase to maintenance.

00:00 Introduction to Staying Lean
09:20 The Challenge of Staying Lean
14:04 The Importance of Goals in Maintaining Leanness
17:59 Building Muscle for Long-Term Success
18:32 Navigating the Lean Phase
24:07 The Balance of Body Composition and Coaching
30:16 Moderation vs. Extremes in Nutrition
36:41 Tracking and Structure in Nutrition
41:55 Post-Diet Goals and Motivation

To Apply For Coaching With Our Team: CLICK HERE

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When to Add Cardio vs Drop Calories for Fat Loss

Jeremiah Bair — Mon, 07 Apr 2025 10:00:00 GMT

Jeremiah and Natalie discuss effective strategies for fat loss, particularly focusing on when to add cardio versus reducing caloric intake.

00:00 Introduction to Fat Loss Strategies

12:54 Understanding Cardio vs. Caloric Reduction

17:22 Balancing Stress and Nutrition for Optimal Results

18:24 Managing Fat Loss: Strategies and Considerations

24:13 Client Case Studies: Real-World Applications

30:42 Combining Cardio and Caloric Deficit: A Dual Approach

36:11 Recap and Key Takeaways: Leveraging Strategies for Success

Keywords

fat loss, cardio, caloric reduction, nutrition, body composition, women fitness, advanced training, health coaching, weight loss strategies, exercise

To Apply For Coaching With Our Team: CLICK HERE

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4 Signs You’re Not Training Hard Enough To Build Muscle

Jeremiah Bair — Mon, 31 Mar 2025 10:00:00 GMT

Jeremiah and Natalie discuss the common signs that indicate individuals are not training hard enough to build muscle.

00:00 Signs You're Not Training Hard Enough

04:54 Understanding Muscle Growth and Training Intensity

10:31 Evaluating Performance and Progress

14:00 The Importance of Compound Movements

17:52 Facial Expressions and Training Effort

21:53 The Role of Training in Muscle Development

24:55 Intentional Training for Muscle Growth

muscle growth, training intensity, fitness coaching, hypertrophy, workout performance, strength training, compound movements, training techniques, fitness tips, bodybuilding

To Apply For Coaching With Our Team: CLICK HERE

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[Pt. 2] Coaching Beginner Clients: Nutrition & Training Protocols

Jeremiah Bair — Mon, 24 Mar 2025 10:00:00 GMT

Natalie and Jeremiah discuss effective nutrition & training strategies for coaching beginner clients.

Chapters

00:00 Introduction to Coaching Beginners

03:07 Understanding Body Composition and Scale Attachment

05:52 Building Confidence Through Phases

09:14 Setting Initial Goals for Beginner Clients

12:07 Establishing Nutrition Protocols

14:53 The Importance of Skill Acquisition

17:54 Meal Planning Strategies for Beginners

21:11 Educating Clients on Food Selection

24:02 Simplifying Food Choices for Success

28:13 Building a Foundation for Long-Term Success

29:49 Understanding Movement and Cardio for Beginners

35:27 Establishing Effective Training Routines

51:40 The Iterative Coaching Process

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords

coaching, nutrition, beginner clients, training, fitness, health, personal development, coaching strategies, client goals, movement patterns

To Apply For Coaching With Our Team: CLICK HERE

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[Pt. 1] Beginner Clients: How to Coach, Motivate & Get Them Results

Jeremiah Bair — Fri, 14 Mar 2025 10:00:00 GMT

Summary

In this episode, Natalie and Jeremiah discuss the essential strategies for coaching beginner clients in both training and nutrition.

Chapters

00:00 Introduction and Catching Up

15:12 Coaching the Beginner Client: Importance and Strategies

21:27 Setting Up for Success: Initial Intake and Goal Setting

28:01 Understanding Client Relationships with Food

32:06 Setting Realistic Goals and Expectations

39:08 Assessing Readiness for Change

46:03 Stages of Client Awareness

52:03 Being an Ambassador for Lifestyle Changes

Keywords

coaching, beginner clients, nutrition, training, fitness, personal training, coaching strategies, client success, health, wellness, nutrition, coaching, client relationships, goal setting, readiness for change, client awareness, lifestyle changes, fitness coaching

To Apply For Coaching With Our Team: CLICK HERE

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Jeremiah's Fat Loss Phase: 5 Key Adjustments & Takeaways

Jeremiah Bair — Fri, 07 Mar 2025 10:00:00 GMT

Summary

In this episode, Jeremiah discusses his personal takeaways from his most recent Fat Loss Phase

Chapters

00:00 Body Composition Insights

04:53 Mindset and Attitude in Dieting

06:36 The Move More, Eat More Approach

13:53 You have more control over hunger than you realize

17:53 Gaining body fat isn’t as scary as you think

23:55 Visuals & measurements > scale weight for lean people getting leaner

Keywords

body composition, dieting mindset, fat loss, nutrition, building phase, hunger management, fitness coaching, meal planning, progress tracking, health

To Apply For Coaching With Our Team: CLICK HERE

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The Most Efficient Meal Prep System For Easier Fat Loss

Jeremiah Bair — Fri, 28 Feb 2025 10:00:00 GMT

Summary

In this conversation, Jeremiah and Andrea discuss the significance of efficient meal prep systems in achieving body composition goals. They share personal experiences and insights on how meal prep can alleviate the stress of cooking, improve consistency in nutrition, and ultimately lead to better results in fitness and health. The discussion covers practical tips for meal preparation, including cooking techniques, tools, and more.

Chapters

00:00 Introduction to Meal Prep Importance
11:00 Keys to Efficient Meal Prep
18:01 Cooking Techniques and Tools for Meal Prep
24:59 Minimizing Grocery Store Trips
29:59 Personal Meal Plans and Prep Strategies

Keywords

meal prep, efficient cooking, body composition, nutrition, meal planning, fitness, healthy eating, cooking tips, meal prep systems, food preparation, meal prep, efficient cooking, grocery shopping, family meals, meal planning, healthy eating, time-saving tips, cooking techniques, nutrition, meal strategies

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How Much Should the Scale Go Up in a Lean Building Phase?

Jeremiah Bair — Fri, 07 Feb 2025 10:00:00 GMT

Summary

In this episode, Jeremiah and Andrea discuss the common concerns surrounding weight gain during muscle building phases, particularly for those transitioning from fat loss. They explore how much weight one should expect to gain, the relationship between muscle gain and scale weight, and the importance of training experience. The conversation emphasizes the need for a proper training stimulus, the role of nutrition, and how to assess progress through various metrics beyond just the scale. They also address factors that can influence scale fluctuations, such as inflammation and dietary changes, providing listeners with a comprehensive understanding of the muscle-building process.

Chapters

00:00 Navigating Weight Gain in Muscle Building
04:49 Understanding Muscle Gain vs. Scale Weight
09:57 Expectations for Weight Gain During Building Phase
15:06 The Role of Training Experience in Muscle Gain
19:49 Assessing Progress: Training Effort and Biofeedback
29:55 Factors Influencing Scale Fluctuations

Keywords

muscle building, weight gain, scale fluctuations, training experience, nutrition, body composition, reverse diet, muscle gain expectations, coaching, fitness

To Apply For Coaching With Our Team: CLICK HERE

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[Replay] Building Glutes: The Best Exercises, Strategies, & Mistakes To Avoid For Developing Glutes

Jeremiah Bair — Fri, 27 Dec 2024 10:00:00 GMT

EXECUTION VIDEO LINKS:
→ Smith Machine RFESS: https://www.youtube.com/watch?v=FU9KUGzMvME
→ Smith Machine Reverse Lunge: https://www.youtube.com/watch?v=bMNZAlCi11w
→ Leg Press: https://www.youtube.com/watch?v=A218isnErfM
→ Hip Dominant Trap Bar Deadlift: https://www.youtube.com/watch?v=AmG2SugHsPE
→ RFE Modified Curtsy Lunge: https://www.youtube.com/watch?v=bQV7qr8tt4M
→ Kas Glute Bridges: https://www.youtube.com/watch?v=UDjFf_NYqE0
→ Glute Med Kickback w/ Bench Support: https://www.youtube.com/watch?v=YoQVOpmu-UI
→ 45 Degree Hip Extension: https://www.youtube.com/watch?v=dS9pWwgs4HU

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(Replay) How To Use Mini Cuts For Rapid Fat Loss

Jeremiah Bair — Fri, 29 Nov 2024 10:00:00 GMT

Andrea's Health Phase IG Post: https://www.instagram.com/p/C3YXrCkSD4U/

The Lean Gains Blueprint series with Brandon DaCruz:
- PT 1: https://www.buzzsprout.com/712032/10102782-brandon-dacruz-the-lean-gains-blueprint-part-1
- PT 2: https://www.buzzsprout.com/712032/10173318-brandon-dacruz-the-lean-gains-blueprint-part-2

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(Top 5 List) Favorite Movements In Our Training Programs Right Now

Jeremiah Bair — Mon, 21 Oct 2024 10:00:00 GMT

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(Coaches Roundtable) Weight Vests For Fat Loss, Photoshoot Prep, REDs and more

Jeremiah Bair — Mon, 28 Oct 2024 10:00:00 GMT

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TROUBLESHOOTING STALLED FAT LOSS: Making The Right Macro + Cardio Adjustments

Jeremiah Bair — Fri, 30 Aug 2024 10:00:00 GMT

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Time-Efficient Training: Using Dropsets, Supersets, and Myo-Reps

Jeremiah Bair — Fri, 26 Jul 2024 10:00:00 GMT

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How To Manage Travel Nutrition (without tracking your food)

Jeremiah Bair — Mon, 29 Jul 2024 10:00:00 GMT

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Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss)

Jeremiah Bair — Fri, 23 Aug 2024 10:00:00 GMT

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Our Dieting Prerequisites (do these things for quicker fat loss)

Jeremiah Bair — Fri, 12 Jul 2024 10:00:00 GMT

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Is Not Eating Enough Stalling Your Fat Loss? (undereating vs. underfueling)

Jeremiah Bair — Mon, 24 Jun 2024 10:00:00 GMT

Laura's Transformation: https://www.instagram.com/p/C0clE_uRPjO/?img_index=1

Same Weight, Different Physiques: https://www.instagram.com/p/Cz7NVh0P1wM/?img_index=1

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How Lean Is Too Lean? (healthy vs. unsustainable body fat)

Jeremiah Bair — Fri, 05 Jul 2024 10:00:00 GMT

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Tass’ Advanced Fat Loss Phase: How To FINISH A Fat Loss Phase (go from lean → ripped)

Jeremiah Bair — Fri, 28 Jun 2024 10:00:00 GMT

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[PT. 7 - Phasic Dieting For Women] The Lean Building Phase (12-14 weeks)

Jeremiah Bair — Fri, 31 May 2024 10:00:00 GMT

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Tass’ Advanced Fat Loss Phase: when to drop calories, how quickly should you be losing, and more...

Jeremiah Bair — Mon, 03 Jun 2024 10:00:00 GMT

Follow Tass on IG: https://www.instagram.com/tass_herrera/

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[PT. 6 - Phasic Dieting For Women] Reverse Diet Phase (6-8 weeks)

Jeremiah Bair — Fri, 24 May 2024 10:00:00 GMT

🔗 LINK TO CLIENT CASE STUDY DISCUSSED: https://www.instagram.com/p/C5hJVLovp1d/?img_index=1

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[PT. 5 - Phasic Dieting For Women] Fat Loss Phase (12-16 weeks)

Jeremiah Bair — Fri, 17 May 2024 10:00:00 GMT

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Beyond the Basics: Optimizing Lower Body Training for Women

Jeremiah Bair — Mon, 22 Apr 2024 10:00:00 GMT

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8 Things That Need To Be Normalized (on your physique development journey)

Jeremiah Bair — Mon, 08 Apr 2024 10:00:00 GMT

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Optimizing Hamstring Training: Best Movements, Mistakes To Avoid, And More

Jeremiah Bair — Mon, 01 Apr 2024 10:00:00 GMT

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[pt. 4] BUILDING PHASES FOR WOMEN: How To Design The Most Effective Training Plan For Muscle Growth

Jeremiah Bair — Fri, 15 Mar 2024 10:00:00 GMT

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Optimizing Digestion For Easier Fat Loss & Muscle Growth

Jeremiah Bair — Mon, 29 Jan 2024 07:00:00 GMT

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Optimizing Lat Training: Best Movements, Mistakes To Avoid, And More

Jeremiah Bair — Fri, 19 Jan 2024 10:00:00 GMT

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How To Use Our Phasic Approach For The Quickest Fat Loss & Muscle Growth In 2024

Jeremiah Bair — Mon, 08 Jan 2024 10:00:00 GMT

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The 5 Essential Strategies For Successfully Navigating The Holidays

Jeremiah Bair — Mon, 04 Dec 2023 10:00:00 GMT

Ready to redefine success this festive season? Let's stop fixating purely on weight loss and start celebrating the progress we make in maintaining our health goals. In our recent collaborative chat, coach Natalie and I, take you through five crucial strategies to manage your nutrition during the holidays. We'll talk about setting personal goals, learning to say no, and the power of trade-offs. And for those who find festive feasting a tad too challenging, we'll walk you through the benefits of a diet break or a shift into maintenance.

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The 6 Biggest Female Physique Development Mistakes You're Making

Jeremiah Bair — Mon, 27 Nov 2023 10:00:00 GMT

Post mentioned in this episode: https://www.instagram.com/p/Cz7NVh0P1wM/?hl=en&img_index=1

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Why Perfectionists Never Get Results (overcoming the all or nothing mindset)

Jeremiah Bair — Mon, 13 Nov 2023 10:00:00 GMT

Is perfectionism hurting your progress?

In today's episode, we dig in to the importance of redefining goals amidst struggles, transforming failures into lessons and the power of a 'dimmer switch' mindset over an all-or-nothing approach. We underline the significance of setting high standards while balancing them with realistic expectations. The art lies not in the fear of failing or self-hatred, but in using them as motivators without letting them consume us. This is an episode that offers a fresh perspective on achieving fitness goals, overcoming perfectionism, and embracing progress, one step at a time. Join us as we redefine the narrative of success in physique transformation.

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[replay] Coach Natalie - The Recovering CrossFitter's Guide To Building Muscle

Jeremiah Bair — Mon, 30 Oct 2023 10:00:00 GMT

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The Mindset, Traits, & Habits of Our Most Successful Clients

Jeremiah Bair — Fri, 28 Jul 2023 10:00:00 GMT

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Brandon DaCruz - Why The Scale Isn't Moving In Your Fat Loss Phase (understanding the woosh effect)

Jeremiah Bair — Mon, 12 Jun 2023 10:00:00 GMT

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Bryan Boorstein - How To Bridge The Gap Between Aesthetics & Health

Jeremiah Bair — Mon, 20 Mar 2023 10:00:00 GMT

Check out Bryan's Content:

→ Website
→ Instagram
→ Podcast

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Laurin Conlin - How To Become A Great Coach

Jeremiah Bair — Mon, 27 Mar 2023 10:00:00 GMT

Check out Laurin's podcast: https://podcasts.apple.com/sg/podcast/team-locofit-round-table/id1475160059?uo=4

Check out Laurin's website: https://www.teamlocofit.com/

Follow Laurin on IG: https://www.instagram.com/laurinconlin/?hl=en

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Sue Bush - How To Take Your Physique From Good To Great

Jeremiah Bair — Wed, 01 Mar 2023 10:00:00 GMT

FOLLOW SUE ON IG: https://www.instagram.com/suegainz/?hl=en

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PD YOUTUBE: https://www.youtube.com/channel/UCwL6i80ui6Po2Jov2jVRlbQ

PD PODCAST: https://podcasts.apple.com/us/podcast/physique-development-podcast/id1536839831

PD TRAINING CLUB: https://physiquedevelopment.app/

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Coach Natalie - The Keys To Female Physique Development

Jeremiah Bair — Mon, 07 Nov 2022 10:00:00 GMT

Follow Natalie on IG: https://www.instagram.com/natalieatswell/?hl=en

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Q+A: Overcoming Fear Of The Scale, Cardio After Lifting?, BCAAs Vs. EAAs, And More...

Jeremiah Bair — Fri, 14 Oct 2022 10:00:00 GMT

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Bill Campbell - Do Diet Breaks & Refeeds Preserve Muscle & Metabolism While Dieting?

Jeremiah Bair — Mon, 26 Sep 2022 10:00:00 GMT

Check out Bill's Research Review: https://www.billcampbellphd.com/

Follow Bill on IG: https://www.instagram.com/billcampbellphd/?hl=en

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Brandon DaCruz - How To Minimize Muscle Loss While Dieting

Jeremiah Bair — Mon, 08 Aug 2022 10:00:00 GMT

Check out Brandon's Article On Energy Flux In The AARR: https://alanaragon.com/aarr/
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

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Training, Nutrition, & Mindset For A Lean, Strong Body (W/ Jeff Hoehn & Ruby Cherie)

Jeremiah Bair — Mon, 01 Aug 2022 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Check out the Mind-Muscle Connection Podcast: https://podcasts.apple.com/us/podcast/the-mind-muscle-connection/id1542786071

Follow Jeff on IG: https://www.instagram.com/jeffh91_/?hl=en

Check out 100% Real With Ruby: https://podcasts.apple.com/au/podcast/100-real-with-ruby/id1571464398

Follow Ruby on IG: https://www.instagram.com/transformxruby/?hl=en

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[REPLAY] Laurin Conlin - Fat Loss For Women: A Smarter Approach

Jeremiah Bair — Fri, 29 Apr 2022 10:00:00 GMT

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Today, we're joined by Laurin Colin for an in-depth conversation about all the special considerations women chasing fat loss need to consider.

We discuss:
- Is fat loss HARDER for women?
- Why your dieting history could make things more challenging
- How to know when your body is ready to diet
- How the menstrual cycle impacts fat loss

...and much more.

Check out Laurin's podcast: https://podcasts.apple.com/sg/podcast/team-locofit-round-table/id1475160059?uo=4

Check out Laurin's website: https://www.teamlocofit.com/

Follow Laurin on IG: https://www.instagram.com/laurinconlin/?hl=en

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - ENERGY FLUX PT. 2: Living Lean With The High Energy Flux Approach

Jeremiah Bair — Mon, 18 Apr 2022 10:00:00 GMT

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Q+A [W/ Chaz Spackman]: When To Deload, Managing Hunger Fluctuations, And More

Jeremiah Bair — Fri, 21 May 2021 10:00:00 GMT

In today's episode, Chaz and I answer all of the training and nutrition questions that keep you up at night.

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Brandon DaCruz - The 7 Step System To Optimize Your Body Composition & Health

Jeremiah Bair — Mon, 31 May 2021 10:00:00 GMT

Get ready to be mindblown.

Today's chat with Brandon DaCruz goes deep into why your health and body composition are intricately tied together (and how to improve both at the same time).

In this episode, we chat about:

- Why a healthier body is a more responsive body
- Brandon's high priority principles of the health centric coaching model
- Insulin sensitivity: what it is, how we measure it, how we improve it, and much more

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

To Apply For Coaching With Our Team: CLICK HERE

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Do You Need To Reverse Diet? [When/Why/How]

Jeremiah Bair — Mon, 15 Mar 2021 12:00:00 GMT

"Reverse dieting supercharges your metabolism - you can lose, maintain, and gain on super high calories."

"If you (or one of your clients) can’t lose fat on low calories, you need to reverse diet."

"You NEED to reverse diet after weight loss to prevent gaining the weight back."

"My client increased their calories and got RIPPED reverse dieting!"

Lots of claims are thrown around about reverse dieting... but are they true?

If you haven’t reverse dieted, are you missing out on some serious metabolism boosting benefits, and dooming yourself to a life of under-eating?

You have questions, today’s episode has answers.

Read the blog version of this episode: https://www.bairfit.com/blogs/news/when-and-how-to-reverse-diet

Apply for online coaching with our team: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

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Jake Boly - The Ultimate Guide To Powerbuilding

Jeremiah Bair — Mon, 08 Mar 2021 12:00:00 GMT

Today I'm joined on the show by my friend Jake Boly, to take a deep dive into how to build the ultimate powerbuilding program, and truly experience the best of both worlds (powerlifting + bodybuilding).

Jake is a CSCS, renowned fitness author for sites like Men's Health and Barbend, co-founder of Pheasyque Lab, and consult for many other fitness professionals trying to build their brand.

Jake's IG: https://www.instagram.com/jake_boly/?hl=en

Jake's YouTube: https://www.youtube.com/user/JakePkzYa

That Fit Friend: https://thatfitfriend.com/

Apply for online coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

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Aaron Straker - Nutrition For Hypertrophy

Jeremiah Bair — Mon, 25 Jan 2021 12:00:00 GMT

Today I'm joined on the show by nutritionist Aaron Straker.

Aaron is someone who has a tracker record of producing results for his clients, because of the way he focuses on ensuring that proper nutritional strategies are in place to support what clients are doing with their training, and optimally fuel training and recovery.

If you hadn't gathered already, Aaron and I are very much on the same page with how we approach physique transformation, so this was a great (and very insightful conversation).

Follow Aaron on IG: https://www.instagram.com/aaron_straker/?hl=en

Check out Aaron's website: https://strakernutritionco.com/

Check out Aaron's podcast: https://www.eattrainprosper.com/

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Top Life Lessons From 2020

Jeremiah Bair — Wed, 30 Dec 2020 12:00:00 GMT

Today's episode dives into my biggest takeaways from 2020 - relevant to building a better physique, coaching company, relationships, and becoming a better human.

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

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Mike McDonald - Glute Training 101 (Butts N Donuts)

Jeremiah Bair — Mon, 21 Dec 2020 12:00:00 GMT

Today, I'm joined on the show by Mike McDonald to talk about all things glute training.

Mike is a strength coach based in Scottsdale, AZ who specializes in helping women learn and apply everything there is about glute training - so needless to say, he's a wealth of knowledge when it comes to training, and building a great butt.

Check out Mike's website: https://buttsndonuts.com/

Follow Mike on IG: https://www.instagram.com/butts_n_donuts/?hl=en

Watch Mike on Youtube: https://www.youtube.com/channel/UCKv8lYO-l22BRCNFyaJUryg/featured

Mike's Facebook: https://www.facebook.com/buttsndonuts/

Train with Mike In-Person here: 3014 N Hayden Rd Unit 119, Scottsdale, AZ 85251

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Brian Minor - A Better Way Create Progressive Overload & Training For Muscle Growth

Jeremiah Bair — Mon, 28 Dec 2020 12:00:00 GMT

Today, I'm joined on the show by Brian Minor.

Brian is an extremely smart dude, who has made a major impact on the fitness industry over the last few years with his groundbreaking ideas for BETTER ways to measure progressive overload, new progression models for training, and more.

If you're interested in improving aesthetics and have already been training for several years, this episode will be crazy helpful.

Follow Brian on IG: https://www.instagram.com/bdminor/?hl=en

Check out Brian's upcoming presentation on powerbuilding for Kabuki Strength: https://www.kabukieducationweek.com/register?ref=https%3A%2F%2Fwww.kabukieducationweek.com%2Fa%2F40406%2FFVFApAy6

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

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Body Recomposition: What/Why/How (Interview On The Mind-Muscle Connection Podcast)

Jeremiah Bair — Mon, 07 Dec 2020 12:00:00 GMT

Today, I'm sharing an interview that I did for my friend and mentor client Jeff Hoehn's podcast The Mind-Muscle Connection.

You'll learn:

-What is body recomposition.
-Who is more likely to recomp.
-Why measurements are so important to take.
-What your training should be like.
-How much cardio you should be doing.
-What your macros should look like.
-When should you make adjustments.
-How long you can recomp.

Check out Jeff's content:
Instagram: https://www.instagram.com/jeffh91_/?hl=en
Podcast: https://podcasts.apple.com/podcast/id1542786071
Website: https://jhhealth.net/

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Matt McLeod - How To Live A Happier Life

Jeremiah Bair — Mon, 30 Nov 2020 12:00:00 GMT

Matt Mcleod returns!

This is a deep conversation (per usual with Matt) about his philosophies on finding happiness life, balancing "being vs. becoming", his exploration of Buddhism, the body positivity movement, and more.

This episode is a must listen for anyone looker for deeper meaning & direction in life.

Follow Matt on IG: https://www.instagram.com/mattmcleod6/?hl=en

Check out Matt's website: https://mattmcleod.org/

Check out Matt's podcast: https://podcasts.apple.com/us/podcast/the-more-than-fitness-podcast-with-matt-mcleod/id1454414707

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Courtney Ustrzycki - Lifestyle Optimization

Jeremiah Bair — Mon, 26 Oct 2020 12:00:00 GMT

I'm joined on the show today by taco-loving training & nutrition coach Courtney Ustrzycki.

In this episode, we dive into...

→ The biggest challenges faced by women in fitness, and how Courtney coaches her athletes through them.

→ The biggest pieces most women trying to achieve a great physique are missing.

→ How Courtney balances being in great shape & being social/eating lots of taco.

→ The biggest mindset shifts Courtney made to create a "life by design".

→ The mindset needed to "have it all" - being in great shape, a social life, a thriving business, etc.

Follow Courtney on IG HERE.

Check out Courtney's website HERE.

Listen to Courtney's podcast HERE.

Send Courtney a taco.

Apply for Online Coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Q&A: How My Approach To Mini Cuts Has Changed, How To Market To You Ideal Client Via IG, And More...

Jeremiah Bair — Fri, 23 Oct 2020 12:00:00 GMT

It's time for another Q+A. In today's episode, we dive into some listener questions like...

>> How has your approach to this mini cut changed vs. the last?

>> How do you market to your ideal client via IG?

...and more.

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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From Punchline To Passion (Interview on The Kronic Lifestyle Podcast)

Jeremiah Bair — Thu, 01 Oct 2020 12:00:00 GMT

Today, I'm sharing an interview I did on The Kronic Lifesyle Podcast with my guy Karon Hawkins.

In this episode, we dive into my backstory, my "why" behind coaching, and the nutrition methodologies I use within online coaching.

Enjoy!

Check out Karon's content ↴

Blog: kronic.fit

Facebook: www.facebook.com/coachkronic

Instagram: www.instagram.com/coachkronic

Podcast: https://podcasts.apple.com/us/podcast/the-kronic-lifestyle/id1437099376

Apply for Online Coaching with me here: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

To Apply For Coaching With Our Team: CLICK HERE

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Steve Hall - How To Create A Smarter, More Effective Training Program (Revive Stronger)

Jeremiah Bair — Thu, 17 Sep 2020 11:00:00 GMT

Today, I'm joined on the show by my current coach, Steve Hall.

Steve has a tremendous amount of knowledge on all things training + nutrition for improving aesthetics/bodybuilding.

Today's episode is a deep dive into how to go about building a training program geared towards building your best physique ever.

Whether you're someone trying to write smarter programs for yourself, or a coach trying to write more effective programs for your clients, you'll take a TON of value from this episode.

Click here to listen to the Revive Stronger Podcast.

Click here to follow Steve on IG.

Click here to check out the Revive Stronger Membersite.

Click here to apply for online coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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Paul Clingan - Mindset Mastery (Down Dog Athletics)

Jeremiah Bair — Mon, 30 Mar 2020 11:00:00 GMT

Today, I'm joined by my good friend Paul Clingan. Paul is a Seattle-based coach, who really implements a unique & powerful blend of strength training, yoga, mindset work, and nutrition to help others unlock the best versions of themselves.

We talk a TON about mindset on this episode, which you'll take a lot of value from amidst the COVID-19 pandemic. We also get into our own stories & personal growth, and how Paul helps clients blend yoga, mindset work, nutrition, and strength training for an all-encompassing approach to lifestyle change.

Follow Paul On Instagram

Check Out The Down Dog Athletics Youtube Channel

Beta Test The Down Dog Athletics Yoga Method

Apply for Online Coaching With Jeremiah

Follow Jeremiah on Instagram

To Apply For Coaching With Our Team: CLICK HERE

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Jordan Syatt - How To Simplify Fitness Results, Become A Better Coach, And Help More People

Jeremiah Bair — Mon, 16 Mar 2020 11:00:00 GMT

Today, I'm joined by none other than Jordan Syatt. Jordan is best known as Gary Vaynerchuk's trainer, but truly has a CRAZY amount of knowledge and experience - he's a 5x world champion powerlifter, has mentored under the likes of Eric Cressey and Louie Simmons, and has been a coach since the ripe young age of fourteen.

This episode is a wealth of knowledge. Whether you're a coach OR coaching yourself, you'll take a ton of value from it.

Follow Jordan on Instagram

Check out syattfitness.com

Listen to Jordan's Podcast

Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.

Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Impact Collective Takeways, Cardio & Building Muscle, Fat Loss Strategies, And More...

Jeremiah Bair — Fri, 06 Mar 2020 12:00:00 GMT

Q+A! Today, we talk through my biggest takeaways from spending time with Jay Ferrugia, Bryan Decosta, Jason Phillips, and many others at the Impact Collective in San Diego. We also get into how to program cardio during a muscle-building phase, my favorite fat loss strategies, and more!

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.
→ Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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Ben Novak: Building Relationships, Creating Success As A Trainer, And Showing Up Every Day

Jeremiah Bair — Mon, 02 Mar 2020 12:00:00 GMT

Today I'm joined by my friend & mentor Ben Novak for an in-person interview. Ben is the owner of Spire Health Club in Scottsdale, coach to successful CEO's & celebrities, and straight-up one of the best & most giving people I've ever met.

In this conversation, we dive into how to build better relationships, how Ben helped build successful gyms from the ground up three different times, how to be a better trainer, and much more!

Click here to follow Ben on Instagram.

Click here to check out Spire Health Club.

Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.

Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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Bryan Boorstein: Mastering Program Design (Evolved Training Systems)

Jeremiah Bair — Mon, 27 Jan 2020 13:00:00 GMT

Today's guest is strength & conditioning expert Bryan Boorstein. Bryan has worked with a wide range of people, from NFL players, to WWE superstars, to CrossFit Games competitors - so he knows the ropes of building a GREAT training program for any goal. In today's episode, we get deep into the art of program design, and how Bryan uses his diverse experience to create truly unique (and crazy fun) training programs.

→Follow Bryan On Instagram
→ Check out Bryan's programming (Evolved Training Systems)
___

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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Do You Need To Reverse Diet?

Jeremiah Bair — Mon, 13 Jan 2020 13:00:00 GMT

"Reverse dieting supercharges your metabolism - you can lose, maintain, and gain on super high calories."

"If you (or one of your clients) can’t lose fat on low calories, you need to reverse diet."

"You NEED to reverse diet after weight loss to prevent gaining the weight back."

"My client increased their calories and got RIPPED reverse dieting!"

Lots of claims are thrown around about reverse dieting... but are they true?

Should YOU be reverse dieting?

You have questions, today’s podcast has answers.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Tommy Clark - Nutrition For Elite Performance

Jeremiah Bair — Mon, 20 Jan 2020 16:00:00 GMT

Today we're joined by Tommy Clark, nutrition coach to dozens of pro athletes across the globe. Tommy is a wealth of knowledge when it comes to fueling your body to perform at the highest level. In this episode, we talk through the EXACT nutrition strategies his pro athletes use, and how to apply them to ANYONE ready to build a leaner, stronger, more athletic body.

Connect with Tommy on Instagram

Listen to Tommy's Podcast, The Peak Performance Project

Follow Tommy On Twitter

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
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The 7 Things Your Training Program Is Missing

Jeremiah Bair — Wed, 27 Nov 2019 18:00:00 GMT

Are you consistent with your training & nutrition, but NOT seeing results? Today's episode walks you through what your training program is missing, and the key principles coach Jeremiah uses when writing training programs to help clients create leaner, stronger bodies.

→ Click here to apply for online coaching with Jeremiah
→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Training Mistakes Pt. 3: HAMSTRINGS - How To Get The Hamstring Hang

Jeremiah Bair — Fri, 31 Oct 2025 10:00:00 GMT

The team talks hamstring training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your hamstrings.

CHAPTERS

00:00 The Importance of Hamstring Training

02:48 Understanding Hamstring Anatomy

05:40 Core Movements for Hamstring Training

09:07 Common Mistakes in RDLs

13:59 Mistakes in Seated and Lying Leg Curls

19:19 Mastering Seated Leg Curls

23:32 Transitioning to Lying Leg Curls

27:32 Understanding the Complexity of Lying Leg Curls

31:35 Programming Hamstring Exercises Effectively

35:00 The Importance of Hamstrings in Knee Stability

KEYWORDS

hamstring training, RDL, seated leg curl, lying leg curl, common mistakes, hamstring anatomy, fitness, strength training, knee stabilization, muscle groups

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
- ANDREA
- NATALIE

What You Can Learn From Contest Prep x Natalie’s Journey to the Stage

Jeremiah Bair — Mon, 02 Jun 2025 10:00:00 GMT

Jeremiah and Natalie discuss her journey into contest prep, focusing on the mindset, nutrition, and training strategies that can be applied to anyone looking to improve their physique.

Chapters

00:00 Introduction to Contest Prep and Personal Goals

06:10 The Journey to Stage: Mindset and Preparation

12:27 The Importance of Posing and Self-Expression

18:01 Goals for the Contest Prep: Enjoying the Process

25:20 Setting Up for Success: Nutrition and Coaching

29:23 Current Nutritional Strategy and Caloric Cycling

32:21 Adherence and Commitment to Goals

39:00 Training Adjustments During Prep

43:17 Cardio Strategy and Progress Tracking

51:07 Managing Emotional Responses During Prep

57:59 Lessons from Bodybuilding for Non-Competitors

01:00:02 Mental Preparation for Transformation

01:07:51 Community Support and Journey Reflection

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Why You’re Not Losing Fat Even Though You Feel Like You’re Nailing The Plan

Jeremiah Bair — Fri, 03 Jul 2026 10:00:00 GMT

Struggling to lose fat despite following your plan? This episode dives into the nuances of adherence, revealing how small deviations can sabotage progress and how to truly execute for optimal results.

Timestamps:

0:00 – Intro

1:44 – Real client case study

4:21 – Why adherence is so often overestimated

5:25 – What inconsistent macros reveal

7:41 – Client breakthrough: one week on a meal plan

9:52 – What 100% adherence actually means

11:30 – Mistake #1: Calories hit, macros missed

12:47 – When too much protein isn't actually good

14:29 – Mistake #2: Estimated restaurant meals

17:53 – Mistake #3: Untracked bites, licks & tastes

19:02 – Mistake #4: Liquid calories

21:45 – Mistake #5: Condiments and sauces

23:29 – Mistake #6: Missed or low-intensity cardio

25:11 – Mistake #7: Swapping food macros for alcohol

26:12 – How these mistakes compound

28:41 – What "80–90% adherence" actually looks like

30:48 – The four levels of adherence

38:04 – The 7-point weekly self-audit

40:49 – How locked in do you really need to be?

43:54 – Fat loss purgatory

46:36 – Why fat loss is a phase, not a lifestyle

48:13 – Closing thoughts

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The Most Common Character Traits Of Clients Who Get Ripped

Jeremiah Bair — Mon, 30 Sep 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Listener Q+A: Cortisol & Fat Loss, Net Carbs, Labs, Photoshoot Rebound, & Fixing Lagging Delts

Jeremiah Bair — Fri, 19 Jun 2026 10:00:00 GMT

Listener Q+A.

Chapters

00:00 Personal Updates and Show Reflections

07:02 Insights on Posing and Competition Dynamics

08:48 Nutrition Adjustments and Lab Recommendations

11:42 Understanding Photo Shoot Prep and Weight Gain

14:45 CNS Priming and Athletic Training Insights

17:45 Choosing Competition Suit Colors

20:51 Net Carbs and Dietary Considerations

23:57 Cortisol's Impact on Fat Loss

27:01 Post-Workout Recovery Strategies

29:45 Addressing Lagging Body Parts in Training

32:43 Learning from Coaching Experiences

35:49 Coaching Strategies for Weight Loss and Muscle Gain

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords

bodybuilding, lab testing, training, physique, competition prep, nutrition, recovery, coaching

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The 5 Reasons You’re Not Making Progress In Your Fat Loss Phase

Jeremiah Bair — Mon, 11 Nov 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

She Eats 2,500 Calories and Stays Lean… So Why Can’t You?

Jeremiah Bair — Fri, 12 Jun 2026 10:00:00 GMT

Why can some people lose & maintain on so much higher calories than others? Over time will you be able to increase your maintenance intake so that it matches or is even higher than theirs?

You have questions, today’s episode has answers.

Chapters

00:00 Understanding Caloric Disparities

02:53 The Role of Body Size and Muscle Mass

06:01 Non-Exercise Activity and Its Impact

08:46 Health Considerations in Caloric Needs

12:09 The Importance of Accurate Tracking

14:45 Social Media and Its Influence on Perception

17:52 Strategies for Improving Caloric Intake

20:58 Conclusion and Key Takeaways

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords

calorie needs, maintenance calories, body size, muscle mass, metabolism, fat loss, health, tracking accuracy, social media influence

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

8 Mistakes You're Making With Your Hypertrophy Training

Jeremiah Bair — Mon, 27 Jan 2025 10:00:00 GMT

Chapters
00:00 Introduction to Hypertrophy Training Mindset Mistakes
11:10 Understanding Hypertrophy vs. Atrophy
19:00 The Importance of Mechanical Tension in Training
27:58 Recognizing and Overcoming Fear of Failure in Training
34:21 Understanding Mechanical Tension in Training
38:18 The Misconception of Progressive Overload
46:05 The Importance of Controlling Eccentric Movements
54:15 Sensation vs. Actual Stimulus in Training
01:03:29 Embracing Discomfort for Growth

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Nick Ridpath - Why Your Training Isn’t Working: Optimizing Movement For Hypertrophy

Jeremiah Bair — Mon, 05 May 2025 10:00:00 GMT

Guest Nick Ridpath joins the show to break down how fixing your movement = better gains. He discusses common movement issues, the role of passive work, and insights into hypertrophy training.

00:00 Introduction to Nick Riddpath

05:01 Nick's Journey and Coaching Philosophy

09:51 The Importance of Movement Quality

15:03 Client Assessment and Movement Screens

20:00 Common Movement Issues and Solutions

25:03 Addressing Pain and Injury in Training

29:51 Passive Work and Prehab Strategies

32:13 Optimizing Warm-Up Strategies

34:27 Common Mistakes in Hypertrophy Training

39:16 The Role of Stability in Hypertrophy

42:18 Bodybuilding Insights: What Works and What Doesn't

46:08 The Importance of Mastering Basics

52:04 Advice for New Coaches

🔗 Nick’s Instagram: https://www.instagram.com/nickridpath_/

🔗 Nick’s Youtube: https://www.youtube.com/@nickridpath_

🔗 Nick’s Website: https://www.unbranded-performance.com/

🔗 Pre-Script: https://www.pre-script.com/psl1

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Training Mistakes Pt 1: GLUTES - Why They’re Not Growing

Jeremiah Bair — Fri, 10 Oct 2025 10:00:00 GMT

The team discusses the exercise selection, setup, and execution mistakes that’re stopping you from growing your glutes.

00:00 Introduction to Glute Training Mistakes

06:03 Understanding Glute Anatomy

12:02 Common Setup and Execution Mistakes

18:28 Importance of Unilateral Movements

24:14 Pelvic Positioning and Its Impact

30:10 Addressing Anterior Pelvic Tilt

36:01 Key Glute Movements for Training

52:02 Final Thoughts on Glute Training

glute training, common mistakes, exercise selection, anatomy, training intensity, unilateral movements, pelvic positioning, hypertrophy, fitness coaching, strength training

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

How Andrea’s Built Her Lower Body (as a hard gainer)

Jeremiah Bair — Fri, 25 Apr 2025 10:00:00 GMT

Jeremiah and Andrea discuss how the strategies Andrea’s used to build her lower body so much recently after years of feeling like she was “doing everything right” but spinning her wheels.

00:00 Introduction to Muscle Growth Journey

02:57 Reverse Dieting and Training Adjustments

06:07 Core Engagement and Abdominal Development

08:59 Learning Through Personal Experience

11:56 Dieting and Photo Shoot Preparation

15:54 Challenges in Building Lower Body Muscle

19:11 Understanding Limb Length and Muscle Development

21:02 Progress in Lower Body Training

23:21 Key Changes in Training and Nutrition

25:19 Shifting Perspectives on Training Intensity

27:50 Tailoring Training Approaches for Clients

30:34 Navigating Caloric Surplus and Fat Gain

32:21 The Importance of Mindset in Building Phases

38:16 Common Mistakes in Lower Body Training

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The Biggest Challenges & Most Pivotal Moments In Our Personal Fitness Journeys

Jeremiah Bair — Mon, 20 Nov 2023 10:00:00 GMT

We're also peeling back the layers on some of our most pivotal moments. Moments that have shaped our perspectives, transformed our bodies and ultimately, inspired others to embark on their own journeys. From Coach Natalie's fascinating foray into bodybuilding to our own battles with injuries and the rigorous photo shoot preps, we reflect on the essence of these experiences and how they've pushed us to our limits.

And of course, no fitness dialogue is complete without addressing the ever-evolving relationship with food. Remember when the term 'If It Fits Your Macros' (IIFYM) was still novel? We certainly do. As we dissect the evolution of training and nutrition, we shed light on our personal journeys with food, underscoring the importance of collaboration, education and time in understanding nutrition. Look forward to some candid, thought-provoking and insightful perspectives - all designed to inspire you on your own fitness journey.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

How To Get Stage Lean: Natalie’s Peak Week Q+A

Jeremiah Bair — Fri, 12 Sep 2025 10:00:00 GMT

Natalie shares her journey through the last 4 months of bodybuilding prep + the peak week strategies she’s using to bring her best look to stage.

TIMESTAMPS

00:00 Introduction to Peak Week and Bodybuilding Prep

06:04 Understanding Peak Week: The Process and Protocols

11:46 Cortisol and Its Impact on Physique Presentation

18:04 Managing Energy and Nutrition During Prep

24:00 The Role of Electrolytes and Hydration in Peak Week

32:46 Navigating Peak Week Challenges

39:01 Mental Resilience and Overcoming Doubts

44:41 Maintaining a Healthy Relationship with Food

51:45 The Importance of Reverse Dieting

57:43 Embracing the Journey Beyond the Stage

bodybuilding, peak week, nutrition, mental health, cortisol, electrolytes, energy management, relationship with food, competition prep, fitness

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Elite Coaching Part 2: Phasic Nutrition, Optimal Training, & Body Recomp

Jeremiah Bair — Fri, 25 Jul 2025 10:00:00 GMT

The team discusses the critical role of training for changing your physique, the Phasic Approach to Nutrition, and common pitfalls to avoid.

00:00 Intro & Catching Up

03:36 Setting the Stage: Training Drives Change

04:41 Why Nutrition Alone Isn’t Enough

06:16 Misunderstanding the Real Problem

08:32 What Effective Stimulus Looks Like

10:54 Individualizing Program Design

13:06 Signs a Program Isn’t Working

20:30 Why Low Volume Can Be Better

29:59 Stop Avoiding Movements That Don’t Feel Good

33:38 Injury, Weak Links & Long-Term Progress

34:03 Phasic Nutrition: Why It Matters

36:46 Recomp Phase: Misunderstood & Overhyped

43:54 Why Maintenance is the Most Underrated Phase

50:39 The Real Mental Work Behind Maintenance

56:37 Wrap-Up & Coaching Application

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The Best Food Framework For Fat Loss (staple foods I want in all diet plans)

Jeremiah Bair — Mon, 25 May 2026 10:00:00 GMT

Jeremiah builds a comprehensive framework for selecting foods that make fat loss easier:

— Specific food sources

— Meal structuring

— Practical tips to make fat loss easier and more sustainable.

CHAPTERS

00:00 Introduction to Fat Loss Framework

02:53 Understanding Food Selection for Fat Loss

05:47 Building a Meal Plan: Key Components

09:00 Essential Food Sources for Fat Loss

11:50 Maximizing Satiety with Food Choices

15:08 Practical Meal Examples and Framework

17:59 Conclusion and Key Takeaways

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

fat loss, meal planning, nutrition, satiety, food choices, diet tips, micronutrients, training support

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Photoshoot Q+A: Peak Week, Tans, Reverse Dieting & The Surprising Lessons

Jeremiah Bair — Fri, 18 Apr 2025 10:00:00 GMT

Jeremiah and Andrea discuss Andrea's recent photo shoot, including the preparation, training, nutrition, and the overall experience.

00:00 Introduction to the Photo Shoot Journey
03:00 Training and Nutrition Adjustments Post-Shoot
05:50 Jeremiah's Mini-Cut Experience
09:00 Preparing for the Upcoming Photo Shoot
11:57 Finding the Right Photographer
15:01 Tanning and Makeup Tips for Photo Shoots
18:01 Posing Techniques for Better Photos
20:58 Sodium Consistency and Its Importance
21:26 Sodium Management in Dieting
23:02 Health Phase and Lean Physique Maintenance
24:45 Physique Changes and Muscle Development
27:10 Cardio and Fat Loss Strategies
30:37 Navigating Gym Environments for Photoshoots
32:36 Reverse Dieting: Slow vs. Fast Approaches
39:59 Recovery and Biofeedback in Training
42:57 The Importance of Gaining Body Fat Back

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Sue Bush - Optimizing Building Phases For Women

Jeremiah Bair — Mon, 14 Feb 2022 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

FOLLOW SUE ON IG: https://www.instagram.com/suegainz/?hl=en

FOLLOW SUE ON TIKTOK: https://www.tiktok.com/@suegainz

PD YOUTUBE: https://www.youtube.com/channel/UCwL6i80ui6Po2Jov2jVRlbQ

PD PODCAST: https://podcasts.apple.com/us/podcast/physique-development-podcast/id1536839831

PD TRAINING CLUB: https://physiquedevelopment.app/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss)

Jeremiah Bair — Fri, 08 May 2026 10:00:00 GMT

This episode explores the nuances of fat loss for women, and discusses how hormonal, metabolic, and psychological factors influence dieting success.

CHAPTERS

00:00 Introduction to Women's Fat Loss Strategies

09:21 Understanding Gender Differences in Weight Loss

19:00 Signs of Readiness for Dieting

24:10 Mindset and Control in Fat Loss

25:28 Understanding Body Signals and Fat Loss Desperation

27:45 Breaking the Cycle of Aggressive Dieting

30:09 Individualized Approaches to Fat Loss

34:03 The Impact of Female Physiology on Dieting

36:39 Utilizing Refeeds and Diet Breaks Effectively

39:02 Psychological Factors in Female Fat Loss

46:53 Tracking Progress: Beyond the Scale

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

fat loss, women, dieting, hormonal health, metabolic rate, body composition, coaching, health phases, stress management, progress tracking

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

PT 1: Why You're Glute OR Quad Dominant (and how to fix it)

Jeremiah Bair — Fri, 23 May 2025 10:00:00 GMT

Ever feel like no matter how hard you train, your quads just keep growing… but your glutes won’t budge? Or maybe it’s the opposite—you only build glutes and can’t seem to develop your quads?

In this episode, Andrea and Jeremiah break down what it actually means to be “glute dominant” or “quad dominant”—and why it might be the reason you’re not seeing the results you want from your lower body training.

Chapters
00:00 Understanding Glute and Quad Dominance
03:00 Personal Experiences and Training Updates
05:52 The Importance of Individual Anatomy
09:07 Signs of Glute or Quad Dominance
11:45 Training Techniques for Glutes and Quads
15:07 Anatomical Factors Influencing Muscle Dominance
17:56 The Role of Equipment in Training
21:12 Overcoming Training Challenges
23:59 Understanding Body Composition and Muscle Growth
27:02 Final Thoughts and Next Steps

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Brandon DaCruz - How To Design The Most Effective Training Program For Muscle Growth

Jeremiah Bair — Fri, 17 Jun 2022 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

How To Minimize Hunger On A Diet

Jeremiah Bair — Mon, 22 Mar 2021 10:00:00 GMT

You know that feeling when you finally get into the groove of a diet and you’re looking fabulous? And then, all of a sudden, at 3 pm or at night time, your stomach starts growling so hard it feels like it's going to punch through your ribcage.

It makes it hard to sleep, and impossible not to reach for some snacks.

Hunger is a self-inflicted wound in the battle of dieting.

It's hard not to fall prey to it, especially when you're surrounded by food around the office or at home with your kids.

Hunger can make any morsel of food look appealing and that might get you into trouble because you'll eat anything that looks appetizing even if it's not a fit for your macro plan.

I’ve been there before. We all have. You're on a diet, and you can't get through the day without hunger pangs driving you crazy.

But don't worry - I've got this! Today's episode is gonna give you some foods and tactics that will help take the edge off your ravenous appetite so you can stay on track for weight loss success.

Apply for coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Understanding Your Training Logbook (are you actually stalled + how quick should progression be?)

Jeremiah Bair — Fri, 03 Apr 2026 10:00:00 GMT

The team takes a deep dive into how to interpret what your logbook is telling you to avoid training plateaus.

CHAPTERS

00:00 The Importance of Log Books in Training

03:07 Understanding Progression and Expectations

05:55 The Role of Execution and Technique

08:48 Identifying Stalls in Training

12:09 Factors Affecting Progression

15:07 Common Reasons for Logbook Stalls

18:09 Realistic Expectations for Progression

21:02 Conclusion and Key Takeaways

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

log book, training progress, hypertrophy, progressive overload, workout tips, strength training, muscle growth, coaching

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Coaching Q&A: Advice for New Coaches, Better Check-Ins, HRT Pros/Cons, & More

Jeremiah Bair — Fri, 06 Mar 2026 10:00:00 GMT

Listener Q+A.

Questions answered:

→ Where to start if I want to get into coaching?→ Talk thru how you each approach check-ins - what are u looking at & does it change depending on what phase the client is in?

→ What traits/characteristics do your clients that achieve elite results have compared to average?

→ HRT for women over 40. Benefits vs.detriments..other options?

→ At what point do you see definition in muscles not just when pumped or flexing?

CHAPTERS

00:00 Introduction and Personal Updates

06:07 Hormone Replacement Therapy (HRT) for Women Over 40

12:57 Understanding Muscle Definition and Body Composition

20:17 Client Characteristics for Elite Results

21:18 Understanding Coaching Dynamics

24:30 The Importance of Self-Awareness in Coaching

27:20 Traits of Successful Clients

29:33 Effective Communication in Coaching

32:21 Analyzing Client Check-Ins

35:47 Starting a Career in Coaching

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Can You Really Eat More and Stay Lean? The Truth About Boosting Your Metabolism

Jeremiah Bair — Fri, 04 Oct 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Brandon DaCruz - THE FEMALE FAT LOSS SERIES PART 1: Priming Your Body For Fat Loss

Jeremiah Bair — Mon, 24 Jul 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

How We Use High Carb Refeeds To Get Clients Leaner, Faster

Jeremiah Bair — Fri, 08 Aug 2025 10:00:00 GMT

The team discusses the application of refeeds as a tool for fat loss, particularly for lean individuals.

00:00 Introduction to Refeeds

08:13 Understanding Refeeds and Their Purpose

14:07 Demographics and Client Considerations for Refeeds

20:02 Signs Indicating the Need for a Refeed

24:10 Assessing the Impact of Refeeds

26:07 Managing Client Expectations in Dieting

29:10 Understanding Hunger and Psychological Factors

33:51 Implementing Refeeds: Strategies and Considerations

40:30 Identifying Client Types for Refeeds

48:32 Common Mistakes with Refeeds

55:59 Final Thoughts on Refeeds and Dieting

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The Definitive Guide To At-Home Training (That Actually Builds Muscle)

Jeremiah Bair — Wed, 25 Nov 2020 12:00:00 GMT

Today, you'll learn exactly how we've been programming for our online clients without gym access to keep them progressing towards their best physiques ever.
⠀
You'll discover...
⠀
—> Plug & play templates to build your own at-home program
⠀
—> How to effectively load movements & build lean muscle without dumbbells or barbells
⠀
—> The CRUCIAL piece of at-home training most programs are missing
⠀
—> And much more...

Check out the blog on this topic, complete with plug & play templates: https://www.bairfit.com/blogs/news/at-home-training

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The Coaching Secrets Behind Elite-Level Client Results

Jeremiah Bair — Fri, 18 Jul 2025 10:00:00 GMT

Jeremiah and Andrea discuss their coaching journey, the evolution of their methods, and the key factors that contribute to client success. They explore the importance of their systems in coaching, the balance between client relationships and coaching strategy, the significance of effective onboarding processes, and the leadership skills necessary for effective coaching.

00:00 Introduction to Coaching and Personal Journeys

03:26 The Evolution of Coaching Methods

10:39 Defining Moments in Coaching Careers

19:39 Client Transformations and Their Impact

26:15 Keys to Client Success and Overcoming Challenges

30:15 Understanding Feelings and Success

33:24 The Importance of Organization

35:52 Finding Joy in the Process

36:31 Effective Onboarding Strategies

43:22 Balancing Strategy and Relationship in Coaching

56:12 Continuous Growth and Team Dynamics

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Pt. 3: Fixing Quad Dominance To Build Your Glutes - Movements, Cues, & Program Design

Jeremiah Bair — Fri, 06 Jun 2025 10:00:00 GMT

Jeremiah and Andrea discuss strategies to build your glutes if you struggle with being quad dominant.

00:00 Understanding Quad Dominance in Lifters

02:51 Techniques to Build Glutes for Quad Dominant Lifters

05:52 Optimizing Movement Setup for Glute Activation

09:01 Exploring Equipment and Modifications for Glute Training

12:01 The Role of Pre-Exhaustion in Glute Training

14:57 Creating a Comprehensive Glute Training Program

17:49 Client Success Stories and Coaching Insights

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

How To Actually Accomplish Your 2021 Goals (Step-By-Step Guide)

Jeremiah Bair — Mon, 04 Jan 2021 12:00:00 GMT

Sick of failing to achieve your physique, personal, or career goals every single year?

Today's episode takes you step-by-step through how to FINALLY end the cycle of letting yourself down, and move closer to the body, confidence, and life you've always wanted in 2021.

Apply for Online Coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Calorie Cycling 101: 6 Methods To Get You Leaner

Jeremiah Bair — Wed, 10 Jun 2020 12:00:00 GMT

To achieve your leanest, strongest body & healthiest hormones and metabolism, we need to go deeper than just calories.

For hormones, metabolism, lean muscle, and to create a diet you can stick to long enough to get the results you want, how we cycle your calories Is KEY.

Today’s episode takes you through the most effective calorie cycling methods I use to help online clients build their leanest, strongest, & most confident selves.

Click here to hop on the waitlist for the 8-week training program for your best body ever.

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Our Updated Approach To Ab Training: High Frequency, Stomach Vacuums, And More...

Jeremiah Bair — Fri, 21 Mar 2025 10:00:00 GMT

Summary

In this conversation, Andrea and Jeremiah discuss how core training has evolved in their programming. They explore the integration of primers to enhance workout effectiveness, the importance of direct ab training, and innovative techniques for developing visible abs. The discussion also covers exercise selection for core training and concludes with reflections on their training experiences and insights.

Chapters

00:00 Introduction to Ab Training
03:06 Personal Updates and Progress
05:59 The Importance of Nutrition and Refeeds
08:59 Understanding Stomach Vacuums
11:57 Application of Stomach Vacuums in Training
14:59 Innovative Approaches to Ab Training
18:06 Integrating Ab Training into Workouts
18:47 The Importance of Core Training
21:45 Integrating Primers for Effective Workouts
25:03 Developing Visible Abs: Training Strategies
30:11 Exercise Selection for Core Training
34:43 Innovative Ab Training Techniques
37:43 Conclusion and Reflections on Training

Keywords

ab training, nutrition, refeeds, stomach vacuums, fitness, core training, personal training, bodybuilding, workout strategies, health, core training, abs, workout strategies, fitness programming, exercise selection, training techniques, visible abs, effective workouts, fitness tips, personal training

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Which Phase Of Nutrition Is Best For You? (based on body fat, muscularity, biofeedback, & more)

Jeremiah Bair — Fri, 15 Nov 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Andrea’s Photoshoot Journey To Her Best Physique Ever

Jeremiah Bair — Fri, 11 Apr 2025 10:00:00 GMT

Jeremiah and Andrea discuss Andrea's journey to her best physique, culminating in a recent photo shoot. They explore the various phases of her training, the importance of setting goals, and the impact of training intensity and diet strategies on her progress.

00:00 Andrea's Photo Shoot Journey Begins

04:58 The Importance of Setting Goals

10:01 Comparing Physiques: Progress Over Time

15:03 Training Intensity: A Game Changer

20:00 Diet Strategies: A New Approach

21:35 Mindset and Mental Resilience in Prep

24:48 Understanding Body Adaptations During Dieting

26:28 The Importance of Peak Week

32:42 Shoot Day Preparation and Nutrition

38:48 Gaining Confidence Through Challenges

44:30 Wrapping Up and Future Goals

To Apply For Coaching With Our Team: CLICK HERE

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The Fat Loss Triangle Of Awareness (Personality-Based Dieting)

Jeremiah Bair — Wed, 23 Dec 2020 12:00:00 GMT

Before you start a diet, there are three crucial things you need to consider to make you’re able to stick to it for the long haul, and actually achieve the physique results you want.

See, gaining a deeper understanding of how your personality impacts what will be the most effective diet for you is a massively overlooked part of successful fat loss (which is exactly why so many diets fail).

Today's episode unveils your unique personality traits you must consider in order to customize your diet to perfectly fit YOU, and allow for smooth sailing to the body composition you've always wanted.

Check out the blog version of this episode HERE.

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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The Best Nutrition Strategy to Stay Lean While Traveling

Jeremiah Bair — Mon, 17 Mar 2025 10:00:00 GMT

Summary

Jeremiah and Andrea discuss effective strategies for maintaining fat loss while traveling, particularly in unfamiliar environments.

Chapters

00:00 Introduction and Overview of Fat Loss Nutrition Hacks

09:59 Andrea's Progress and Reflections on Dieting

20:01 Traveling and Maintaining Nutrition

30:00 Strategies for Tracking Food While Traveling

25:12 Framework for Daily Nutrition

26:36 Managing Meals on the Go

27:51 Timing Your Meals

28:46 Balancing Protein and Carbs

30:00 Choosing Lean Proteins

31:40 Sourcing Your Own Food

32:53 Travel-Friendly Food Options

40:07 Guidelines for Larger Meals

45:08 Best Restaurant Meal Options

Keywords

fat loss, nutrition hacks, traveling, dieting, meal tracking, fitness, health, weight loss, food management, exercise, nutrition, meal planning, travel meals, protein sources, healthy eating, food portions, meal timing, restaurant meals, dietary guidelines, food tracking

To Apply For Coaching With Our Team: CLICK HERE

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MASTERING BODY RECOMPOSITION [Pt. 1]: Training Strategies For Advanced Clients

Jeremiah Bair — Fri, 28 Mar 2025 10:00:00 GMT

Jeremiah and Andrea discuss body recomposition strategies for advanced clients, focusing on the synergy between training and nutrition.

00:00 Introduction to Body Recomposition

14:02 Understanding Training and Nutrition Synergy

22:08 Key Training Considerations for Body Recomposition

28:38 Adjustability in Exercise Selection

30:47 Stability and Exercise Selection

35:02 Machine vs. Free Weights

38:08 Managing Fatigue and Intensity

43:05 Volume and Recovery

48:15 Gauging Volume Effectiveness

56:25 Training Consistency and Adaptation

Keywords

body recomposition, training, nutrition, fat loss, muscle gain, advanced clients, coaching, fitness, health, performance

To Apply For Coaching With Our Team: CLICK HERE

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High Energy Flux, Applications For Low Carb Dieting, TRT, and more

Jeremiah Bair — Mon, 10 Mar 2025 10:00:00 GMT

Interview on The Mind-Muscle Connection Podcast. Jeremiah discusses has been up to lately with his training & nutrition, his experiences with TRT, and how his coaching methods have shifted over the years. Plus, insights on aggressive dieting and how to optimize fat loss.

Chapters

05:39 PEC and LAT Training

09:02 Training Methods

11:21 High Energy Flux

11:58 Fat Loss & Body Recomposition

17:27 Strength training vs. cardio

34:24 Experience with TRT

Follow Jeff Hoehn on Instagram: https://www.instagram.com/jeffhoehn_/

Check out The Mind-Muscle Connection Podcast: https://www.buzzsprout.com/1508401?fbclid=PAZXh0bgNhZW0CMTEAAaYAVYcTYEJ-fBYQMzcjbpoka0DmQDGKRXH5BoGy2DiqXnltkOYE2RPejgE_aem_jF6J9T8iYN12YE1dZr1U4g

To Apply For Coaching With Our Team: CLICK HERE

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How To Build The Most Effective Training Program, Individualized To YOU

Jeremiah Bair — Wed, 13 Jan 2021 12:00:00 GMT

Today's episode is a dive into how to combine the art & science of training program design, and apply to YOU as an individual to create your most effective training program ever.

Check out Renaissance Periodization's Scientific Principles Of Hypertrophy Training book: https://renaissanceperiodization.com/the-scientific-principles-of-hypertrophy-training

Apply for coaching with our team:https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Training Mistakes Pt. 5: QUADS

Jeremiah Bair — Fri, 14 Nov 2025 10:00:00 GMT

The team talks quad training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your quads.

CHAPTERS

00:00 The Rise of Quad Training

04:55 Understanding Quad Anatomy

09:55 Top Quad Movements and Techniques

15:00 Common Mistakes in Quad Training

18:43 Understanding Quad Training Challenges

21:42 Overcoming Limitations in Hack Squats

24:39 The Importance of Tension in Quad Training

27:39 Navigating Pain and Discomfort in Training

30:37 Exploring Effective Quad Exercises

33:56 Leg Extensions: A Key Component for Quads

41:17 Understanding Rep Ranges and Training Techniques

43:51 Optimizing Leg Extension Mechanics

47:13 The Importance of Proper Alignment in Leg Exercises

49:28 Exploring Split Squats and Their Benefits

53:43 Adapting Quad Training to Available Equipment

58:04 Individualizing Training Based on Biomechanics

KEYWORDS

quad training, fitness, bodybuilding, leg workouts, muscle growth, exercise mistakes, quad anatomy, training techniques, fitness coaching, strength training

To Apply For Coaching With Our Team: CLICK HERE

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What's In Our Gym Bags? (gym bag essentials for more effective training)

Jeremiah Bair — Mon, 06 Nov 2023 10:00:00 GMT

Ever wondered how to maximize your gym time, progress, and overall experience? Well, you're in for a treat! Today, we're unpacking all the gym bag essentials you didn't know you needed.

To Apply For Coaching With Our Team: CLICK HERE

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How To Get The Best Possible Results From Working With A Coach Or Mentor

Jeremiah Bair — Wed, 22 Mar 2023 10:00:00 GMT

APPLY FOR THE COACHING MENTORSHIP HERE.

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Mastering The Reverse Diet: Post-Fat Loss Phase Tips & Tricks

Jeremiah Bair — Mon, 16 Sep 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Exercise Swaps & Order: When to Pivot vs. Stick to the Plan

Jeremiah Bair — Mon, 03 Mar 2025 10:00:00 GMT

Summary

In this conversation, Jeremiah and Natalie discuss the nuances of changing exercise order versus substituting movements in workout routines when the equipment you need isn’t available.

Chapters

00:00 Introduction to Exercise Order and Substitutions

02:50 Personal Updates and Nutrition Insights

06:04 Understanding Exercise Priorities

08:52 Key Movements and Skill Components

12:03 The Importance of Program Order

14:57 Strategies for Equipment Availability

17:45 Options for Changing Exercise Order

20:59 Swapping Movements: Best Practices

24:04 Considerations When Substituting Exercises

26:52 Final Thoughts and Wrap-Up

Keywords

exercise order, workout substitutions, training strategies, gym etiquette, nutrition insights, bodybuilding, fitness coaching, exercise prioritization, workout efficiency, personal training

To Apply For Coaching With Our Team: CLICK HERE

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Tass Herrera - Physique Development For Women, The Best Mindset For Transformation, And More

Jeremiah Bair — Mon, 11 Mar 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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What We’ve Learned Pushing Our Own Physiques to the Next Level

Jeremiah Bair — Mon, 14 Apr 2025 10:00:00 GMT

Jeremiah and Natalie discuss their personal journeys in physique transformation, sharing insights on nutrition, training, and the mental shifts required to progress.

00:00 Introduction to Personal Physique Journeys

03:07 Nutrition Adjustments and Training Updates

06:04 Understanding Weight Fluctuations

08:55 The Importance of Food Quality

11:51 Strategies for Meal Planning and Control

14:54 Lessons Learned in Coaching and Nutrition

18:03 Adjusting Meals to Fit Training Needs

25:59 Nutrition and Training Balance

29:40 Training Intensity and Recovery

36:56 Movement Quality and Exercise Selection

40:11 Lifestyle and Mindset Shifts

47:51 Building Muscle for Long-Term Success

To Apply For Coaching With Our Team: CLICK HERE

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Finding Your Confidence (Interview On The Howell Fit Perspective Podcast)

Jeremiah Bair — Mon, 14 Dec 2020 12:00:00 GMT

Today, I'm sharing a recent interview from my good friend Kade Howell's podcast The Howell Fit Perspective. This was one of my favorite interviews I've done - we really dived into a LOT outside of just training & nutrition.

From Kade:
"Jeremiah is a fellow coach in the industry who I've always respected for his authenticity and intelligence around training & nutrition. In this episode, Jeremiah and I discuss finding confidence, setting goals in all aspects of life, and of course a thing or two about fitness."

Follow Kade: https://www.instagram.com/howell_fit/?hl=en

Check out Kade's Podcast: https://podcasts.apple.com/us/podcast/the-howell-fit-perspective/id1523577007

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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Ultimate Glute & Delt Training Guide: Programming Tips for Maximum Muscle Growth

Jeremiah Bair — Fri, 18 Oct 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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(Pt. 2) How To Get The Best Results Working With A Coach

Jeremiah Bair — Mon, 10 Jun 2024 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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7 Traits Of People Who Don't Make Progress

Jeremiah Bair — Mon, 15 Jan 2024 10:00:00 GMT

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(PHOTOSHOOT PREP SERIES PT. 6) How To Keep Your Results After The Photoshoot

Jeremiah Bair — Fri, 24 Jan 2025 10:00:00 GMT

Reverse Dieting Episode: https://www.buzzsprout.com/712032/episodes/15124802-pt-6-phasic-dieting-for-women-reverse-diet-phase-6-8-weeks

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Brandon DaCruz - How To Be A Great Coach

Jeremiah Bair — Mon, 05 Jun 2023 10:00:00 GMT

To Apply For Coaching With Our Team: CLICK HERE

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Brandon DaCruz - Specialization Training Phases For Lagging Body Parts

Jeremiah Bair — Fri, 24 Jun 2022 10:00:00 GMT

Apply for coaching with Brandon (reach out via email): bdacruzfitness@gmail.com
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Check out Brandon's Podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

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[Deep Dive] Body Recomposition Strategies For Women

Jeremiah Bair — Mon, 07 Oct 2024 10:00:00 GMT

🎙Woman In Progress Podcast: https://podcasts.apple.com/us/podcast/woman-in-progress-by-lexi-t/id1655945456

📱Lexi’s Instagram: https://www.instagram.com/flexi.fitness/

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Optimizing Delt Training: Techniques, Tips, and Secrets for Optimal Shoulder Growth

Jeremiah Bair — Fri, 15 Dec 2023 10:00:00 GMT

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The Complete Guide To Core Training (for optimal performance & aesthetics)

Jeremiah Bair — Fri, 17 Nov 2023 10:00:00 GMT

Video mentioned (properly training the rectus abdominis):
- VIDEO #1: https://www.instagram.com/p/CvBCWm-S3d1/?hl=en&img_index=2
- VIDEO #2: https://www.instagram.com/p/CbWApw1jaDD/?hl=en

Core training goes way beyond aesthetics; a strong midsection can improve your athletic performance and protect your spine. We dissect core anatomy, spotlighting on the functions of different muscles groups, and the importance of active tissue lengthening and shortening. We delve into why the much sought-after 'burn' might not guarantee a six-pack, and why spinal flexion trumps hip flexion in core workouts. Our helpful tips will help you navigate away from common mistakes and steer you towards effective core training strategies.

We're not just all talk; we guide you through our favourite exercises, from cable crunches to decline sit-ups, providing actionable insights on how to perform these movements for maximum effectiveness. For all the strong new mothers out there, we touch on postpartum core training, and the path to regain strength in the transverse abdominis post-pregnancy. Lastly, for those keen on enhancing their performance, we share the secret sauce to incorporating core movements in your weekly training regimen.

To Apply For Coaching With Our Team: CLICK HERE

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Coach Tass's Guide to Staying Lean Year-Round

Jeremiah Bair — Fri, 11 Oct 2024 10:00:00 GMT

📱Follow Tass's New Instagram Account: https://www.instagram.com/coach.tass/

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6 Ways To Get Better Results Out Of Your Building Phase

Jeremiah Bair — Fri, 16 Feb 2024 10:00:00 GMT

Andrea's Health Phase Podcast: https://www.buzzsprout.com/712032/12735930-coaching-deep-dive-andrea-s-health-phase

Andrea's Building Phase IG Summary: https://www.instagram.com/andirogersfit/

Jeremiah's Building Phase IG Summary: https://www.instagram.com/p/C3Q820Ov4Z4/?img_index=1

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: When To Use HIIT Cardio, Structuring A Building Phase, How To Eliminate Bloating, And More

Jeremiah Bair — Fri, 11 Nov 2022 10:00:00 GMT

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Building Phases For Women: How Much Weight Should You Gain?

Jeremiah Bair — Mon, 23 Sep 2024 10:00:00 GMT

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Mastering Training & Nutrition Synergy for Optimal Fat Loss Results

Jeremiah Bair — Mon, 02 Dec 2024 10:00:00 GMT

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How To Stop Quitting On Yourself & Your Goals

Jeremiah Bair — Fri, 03 Nov 2023 10:00:00 GMT

Amy's 4 Month Transformation: https://www.instagram.com/p/CzFOU1KPczz/?hl=en

Ever given up on yourself in the middle of a personal transformation journey? We've all been there, it's a struggle. But how do you turn that feeling of failure around, dust off, and keep pushing forward? Well, it's about time you challenged your perspective.

As you join us on this discussion, we delve into the power of visualization and accountability in nutrition habits, and how to reframe failure as a stepping stone towards personal growth. We believe that the most significant struggles often lead to the most growth. It's about learning to see our challenges as opportunities. So, buckle up and get ready for a perspective shift that could change the course of your journey towards personal development and success.

To Apply For Coaching With Our Team: CLICK HERE

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The Shoulder Training Blueprint

Jeremiah Bair — Tue, 01 Sep 2020 12:00:00 GMT

Building great shoulders is key to achieving a body that looks lean, strong, and aesthetic. This is true for women and men alike.

Problem is, you've been misguided on how you ACTUALLY need to train to achieve the physique you want.

Today's episode is a deep dive into how to train your shoulders for both functional strength and aesthetics.

Click here now to apply for online coaching with me.

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How We Became The Coaches We Are Today (Our Top Mentors, Courses, & More)

Jeremiah Bair — Wed, 15 Mar 2023 10:00:00 GMT

APPLY FOR THE COACHING MENTORSHIP HERE.

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Our System For Troubleshooting Stalled Fat Loss

Jeremiah Bair — Mon, 30 May 2022 10:00:00 GMT

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[Program Design Masterclass] The Upper/Lower Split

Jeremiah Bair — Wed, 17 Jun 2020 12:00:00 GMT

Today's episode Is a deep dive Into how to program the classic Upper/Lower split for your online clients perfectly, to help them achieve the functionally strong, aesthetic physiques they want.

The 8 Week Programs, FUNCTIONAL FAT LOSS & FUNCTIONAL AESTHETICS are LIVE.

>> Click here now to hop on board <<

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Q+A [W/ Andrea Rogers]: Shoulder Building Secrets, Keeping Hunger Low On A Diet, And More...

Jeremiah Bair — Fri, 14 May 2021 10:00:00 GMT

Another Q+A session with Coach Andrea.

To Apply For Coaching With Our Team: CLICK HERE

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Andrea & Jeremiah's Current Fat Loss Phases: Keys To Successful Dieting

Jeremiah Bair — Fri, 14 Feb 2025 10:00:00 GMT

Podcast Survey: https://docs.google.com/forms/d/e/1FAIpQLSeVNUuQHP4zVz8W_GlZVP4Y4K5Pllc4VLmAsyVRGKVM7gXFfQ/viewform?usp=sharing

Summary

In this conversation, Jeremiah and Andrea discuss their personal fat loss phases, sharing insights on their experiences, challenges, and strategies. They delve into their dietary approaches, cardio routines, and the psychological aspects of dieting, including managing hunger and maintaining motivation.

Chapters

00:00 Introduction to Fat Loss Phases

01:18 Andrea's Fat Loss Summary

05:56 Jeremiah's Mini Cut Cut Summary

10:43 Challenges in Fat Loss

12:09 Dealing with Hunger

24:29 Fasted Cardio Insights

26:30 Integrating Cardio into Daily Routines

29:05 The Mental Approach to Dieting

31:32 Mindset and Intentions in Dieting

36:34 Determining Fat Loss Duration

39:32 Balancing Fat Loss and Muscle Gain

45:46 The Role of Macronutrients in Fat Loss

51:42 Adjusting Fat Intake During Fat Loss

Keywords

fat loss, dieting, nutrition, cardio, meal planning, weight loss, fitness, health, personal training, coaching, cardio, dieting, mindset, fat loss, nutrition, macronutrients, training performance, muscle gain, health, fitness

To Apply For Coaching With Our Team: CLICK HERE

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Gabrielle Fundaro - Gut Health Protocols & Supplements: Science or Sham?

Jeremiah Bair — Mon, 10 May 2021 10:00:00 GMT

Today, I'm joined by Dr. Gabrielle Fundaro to separate the truth from the lies when it comes to gut health.

Gut health has become a buzzword in the fitness industry over the last few years, but unfortunately most of the supplements & protocols being pushed as essential to "fix your gut health" are unproven and likely ineffective.

In this episode, Gabby helps us filter through what's legit, and what's a scam.

Follow Gabby on IG: https://www.instagram.com/vitaminphd/?hl=en

Gabby's website: https://www.vitaminphdnutrition.com/

Comprehensive Coaching: https://www.btgcomprehensivecoaching.com/

To Apply For Coaching With Our Team: CLICK HERE

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Navigating Injuries: Understanding Prevention, Management and Recovery for Continued Progress

Jeremiah Bair — Mon, 23 Oct 2023 10:00:00 GMT

As physique development enthusiasts, we know how deeply frustrating it can be to balance our passion with the reality of physical setbacks. In this conversation with Coach Natalie, we share personal histories of navigating these challenges. This is a conversation about embracing the reality of pain and discomfort, about understanding the difference between the two, and about persevering through them without losing sight of our goals.

We all know that an ounce of prevention is worth a pound of cure. But have you ever wondered what that actually looks like in a training context? It turns out, injury prevention isn't just about knowing your limits or avoiding risky moves. It's about understanding the intricate biomechanics of your body, about setting up your movements correctly, and about forging an intimate connection between your nutrition and training plans. We also get into the nitty-gritty of proper warm-ups and how a something as simple as incline walking can prime your body for the rigors of training.

To Apply For Coaching With Our Team: CLICK HERE

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Thyroid Health 101

Jeremiah Bair — Wed, 03 Feb 2021 12:00:00 GMT

The thyroid is a seriously misunderstood gland.

It has a major role in regulating metabolism, so it becomes the scapegoat many times when someone has a hard time losing weight.

But your thyroid is much more than just a thing that sits in your body and is either working or not / on or off. It's integrated into your body in a major way. In fact, we have thyroid receptor sites in every cell in our bodies.

As you've probably guessed, thyroid can be a complicated topic. So today’s episode is here to simplify thyroid function, what you need to know, and how you can support the health of your thyroid.

Read this episode in blog format: https://www.bairfit.com/blogs/news/thyroid

Apply for Online Coaching with our team:https://jeremiahbair.typeform.com/to/ubUfJiEu

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Ruth Maleski - Applying Nutrition Periodization For Quicker Female Fat Loss & Muscle Growth

Jeremiah Bair — Mon, 06 Feb 2023 10:00:00 GMT

Follow Ruth on IG: https://www.instagram.com/ruth_mpower/?hl=en

Check out Ruth's Website: https://www.ruthmpower.com/

Ruth's Group Training: https://www.ruthmpower.com/built-to-last-online-membership

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Understanding Weight Fluctuations When Reverse Dieting & Transitioning to Maintenance

Jeremiah Bair — Mon, 13 May 2024 10:00:00 GMT

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Helping Women Create Big Physique Transformations (Interview on the Create Your Shape Podcast)

Jeremiah Bair — Mon, 01 Jan 2024 10:00:00 GMT

Check out the Create Your Shape Podcast: https://podcasts.apple.com/us/podcast/create-your-shape-with-jenny-the-nutritionist/id1596687414

Follow Jenny on IG: https://www.instagram.com/jennythenutritionist/

Jenny’s Website: https://jennythenutritionist.com/create-your-shape/

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Q+A: When To Use Dropsets & Myo-Reps, Should You Train For Sarcoplasmic Hypertrophy, And More

Jeremiah Bair — Fri, 01 Jul 2022 10:00:00 GMT

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Changing Perspective On "Doing Hard Things"

Jeremiah Bair — Mon, 15 Apr 2024 10:00:00 GMT

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9 Dieting Tools & Strategies That've Helped Our Clients The Most

Jeremiah Bair — Mon, 26 Feb 2024 10:00:00 GMT

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[pt. 5] BUILDING PHASES FOR WOMEN: Tracking Your Progress & Making Adjustments In A Building Phase

Jeremiah Bair — Fri, 22 Mar 2024 10:00:00 GMT

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[pt. 3] BUILDING PHASES FOR WOMEN: Optimizing Nutrition & Hormones For Your Building Phase

Jeremiah Bair — Fri, 08 Mar 2024 10:00:00 GMT

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The Best Exercises For Building Glutes

Jeremiah Bair — Mon, 09 May 2022 10:00:00 GMT

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Have you been doing lots of squats, lunges, and deadlifts (a.k.a. all of the movements you’ve heard are best for building glutes)... but still have a pancake booty?

You’re not alone.

If there is a single muscle group that most of the women we work with want to prioritize when they start coaching with our team, it’s glutes.

And typically we hear the same complaint…

“I’ve been doing ALL of the movements I’m supposed to be doing to build my butt… but I feel like my thighs just get bigger, while my glutes stay the same.”

The reality is, most of the movements you’ve heard are great for glutes… really aren’t great for your glutes.

Today’s episode takes you through the smarter glute training approach we take with our online clients, and the 5 keys you need to implement in your program to finally build the butt you want.

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Q+A: Is Organic/Grassfed REALLY Better, Best Books For New Coaches, And More

Jeremiah Bair — Fri, 19 Mar 2021 12:00:00 GMT

Q+A time!

Today's episode is another deep dive into the burning questions that keep you up at night, like...

→ I understand the benefits of wild caught, grass fed, organic, but see so many people promote it as an "essential". Seems like BS in the grand scheme of things, but would love your opinion.

→ I have been working out and lifting weights/HIIT training consistently for 3 years. I've done tons of Beach Body type programs, but with little change noted in the past 2 years along with increased difficulty to even maintain... My main goal is body recomposition. I've done some strength training programs in the past, but I don't think I have had a high enough intensity or weight to truly build/change. So I have dumbbells up to 25#, a 5ft barbell(25#) with some plates. I also have a pullup bar and resistance bands. What I'm running into with lower body is having to train unilaterally to reach fatigue with 50# in such small reps. I don't mind purchasing heavier sets of dumbbells. However, I'm not sure if I could maintain grip on more than 25# dumbbells. My grip has improved over the years because of the free weight work, but still its a struggle at times. For example if the program encourages low reps with a high RIR, I need more weight? Or can I increase the reps without losing the purpose of the lifting? Just wondering what my next move should be for equipment?

→ Can you recommend any books for new coaches trying to build their business?

Enjoy!

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Aaron Straker - FAT LOSS CAMP [Mastering Your Mindset + Nutrition for Fat Loss]

Jeremiah Bair — Fri, 06 Oct 2023 10:00:00 GMT

Get ready for a deep dive into the world of physique and personal development with our special guest, Aaron Straker. Aaron has embarked on an ambitious challenge - he's pledged more than a year of unwavering commitment to his nutrition and training plan, pushing himself towards achieving the best physique of his life. Tune in and discover how every detail of his health and fitness regimen is meticulously structured, from nutrition around workouts to heart-rate modulated sauna sessions.

What if, instead of seeking out leisure activities, we focused our efforts on developing ourselves? Aaron Straker does just that. He shares his perspective on personal development, talking about the importance of mental growth and how pushing our physical limits can lead to mental evolution. His approach to balancing fitness and personal preferences is individualized, and he believes in giving his clients the choice to determine what works best for them. Learn how Aaron has managed to find a strong balance between his fitness goals and his preferred lifestyle.

In the final part of our chat, Aaron takes us through his training schedule, revealing the critical role of training to failure and the benefits of having a training partner. This episode is a treasure trove of insights, whether you're an aspiring fitness enthusiast or a seasoned gym-goer looking for a fresh perspective. Plus, get an insider look at Aaron's latest venture - the Online Coaching Upgrade, a project that aims to bridge the gap for those looking to venture into the world of online coaching. Join us for this captivating exploration of Aaron Straker's relentless pursuit of fitness, personal development, and his goals for his physique.

Follow Aaron on Instagram: https://www.instagram.com/aaron_straker/?hl=en

Check out Aaron's website: https://strakernutritionco.com/

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Body Recomposition For Women: Strategies for simultaneously building muscle and losing fat

Jeremiah Bair — Mon, 14 Aug 2023 10:00:00 GMT

CLIENT CASE STUDIES MENTIONED:

Noel's transformation (type 1 body recomp): https://www.instagram.com/p/CtsQsmdv936/?img_index=1

Juane's Transformation (type 2 body recomp): https://www.instagram.com/p/Cvfvw-fycKZ/?img_index=1

Natalie's Transformation (type 3 body recomp): https://www.instagram.com/p/ChYWd0Kptsp/?hl=en

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Hormones 101: Are They Killing Your Results?

Jeremiah Bair — Tue, 27 Oct 2020 12:00:00 GMT

"Am I not losing weight because of my hormones?"

As coaches, we get asked this question A LOT.

Our clients are barraged with marketing based around one key buzzword... hormones.

"This supplement balances your hormones, and helps you shed fat overnight!"

"This diet teaches you to balance your hormones, and FINALLY see fat loss results."

So how valid is all of this?

Are your hormones really what's preventing you from losing fat?

Today's episode is a crash course on the most talked about hormones, their functions, and how to balance and improve the levels of each.

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4 Nutrition Strategies For Faster Fat Loss [Without Cutting Calories]

Jeremiah Bair — Mon, 17 Aug 2020 12:00:00 GMT

I know what you're thinking...

"I thought fat loss was all about calorie deficits! How could I lose MORE weight without decreasing calories?"
You know...

Calories in > Calories out = weight gain

Calories in < Calories out = weight loss

Here's the thing - when we think of the energy balance equation, we tend to think of calories in as strictly the food we eat, and calories out as strictly what we burn through movement.

But actually, there are lots of variables we can adjust on the calories in side of the equation that will increase calories out - leading to quicker fat loss WITHOUT actually decreasing the total number of calories you eat.

Find out how in today's episode.

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Q+A: Balancing Alcohol & Physique Goals, Training Around Back Pain, And More...

Jeremiah Bair — Fri, 07 Apr 2023 10:00:00 GMT

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Alex Bush - Female Physique Development

Jeremiah Bair — Mon, 19 Oct 2020 12:00:00 GMT

Today, I'm joined by Alex Bush of Physique Development. Alex is well known for his success as a coach for female bikini competitors, and is a wealth of knowledge when it comes to building the female physique.

In this episode we dive into all things training & nutrition specific to women looking to lose body fat & build lean muscle.

Physiquedevelopment.com

The Physique Development team's Youtube Channel

Follow Alex on IG

Apply for Online Coaching with me

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Q+A [W/ Coach Andrea]: Are Bro Splits Back, Is lifting Barefoot Better, Muscle Loss While Dieting

Jeremiah Bair — Fri, 11 Jun 2021 10:00:00 GMT

Another Q+A with the other half of our coaching team, Andrea Rogers.

Follow Andrea on IG: https://www.instagram.com/andirogersfit/?hl=en

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Q+A: [W/ Andrea Rogers] P-Ratio, Smith Machine Training, & Handling Weight Fluctuations

Jeremiah Bair — Fri, 12 Feb 2021 12:00:00 GMT

Q+A! Today, we answer some listener questions...

→ Tips for those who only have access to smith machine for heavy lifts (dead/squat/press)?

→ I've got a client that drops weight all week. Then Sunday to Monday sees a 1-3lb spike. Net average for the week has him in a deficit so he's losing weight each week, BUT he's gonna lose his mind seeing the fluctuation happen each week.

Any ideas other than stress, carbs, water, salt, or improper tracking that could cause this?

→ What’s your take on the new p ratio info?

Enjoy!

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Q+A: How To Know If You Should Cut Or Build, Improving Client's Consistency With Nutrition, And More

Jeremiah Bair — Fri, 16 Dec 2022 10:00:00 GMT

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Jeremiah's Mini Cut Summary (-12 lbs in 4 weeks)

Jeremiah Bair — Mon, 19 Jun 2023 10:00:00 GMT

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Brandon DaCruz - The Benefits Of Diet Breaks, And How To Use Them In Fat Loss Phases

Jeremiah Bair — Mon, 17 Oct 2022 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
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Email Brandon: bdacruzfitness@gmail.com

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How To Stay Lean Over The Holidays (Your Survival Guide)

Jeremiah Bair — Wed, 11 Nov 2020 12:00:00 GMT

Today, we're diving into the 5 strategies our online clients are using to stay lean over the holidays.

Enjoy!

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Biggest Takeaways From The Tailored Coaching Method Mastermind (Mindset, Business, Relationships)

Jeremiah Bair — Mon, 02 Nov 2020 12:00:00 GMT

Today's episode is a group podcast I recorded in person with my close friends Cody Smith, Tristan Winters, and Chaz Spackman immediately after wrapping up the Tailored Coaching Method Mastermind in Seattle Oct. 24th.

This was a VERY powerful event for all of us, and one I left with a lot more clarity on how to be a better coach, CEO, and man. Listen to the episode for all of our takeaways!

Follow Cody Smith & his content: https://www.instagram.com/coachcodysmith/?hl=en

Follow Tristan Winters & his content: https://www.instagram.com/tristanwinters_/?hl=en

Follow Chaz Spackman & his content: https://www.instagram.com/lostandlifting/?hl=en

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Will Wearing A Weighted Vest Help You Lose Weight Faster? (My Results)

Jeremiah Bair — Mon, 05 Jul 2021 10:00:00 GMT

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I've been wearing a weighted vest every day through the latter half of my diet because science shows us it could help prevent metabolism from slowing, keep hunger lower, and allow you to lose fat on more calories.

A few people have been asking if it really helped… could it be a game-changer for their fat loss?

Well, I just finished my diet, so the final results of the weight vest experiment are in.. and to be honest, I was surprised by them.

In today’s episode, you'll learn the exact process I used throughout the weight vest experiment, the results, and how (or if) it should be applied for anyone else in a fat loss phase.

James Krieger Article: https://weightology.net/the-use-of-weighted-apparel-during-contest-prep/#flux

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The Complete Guide To Hitting Your Macros + Training While Traveling

Jeremiah Bair — Wed, 15 Feb 2023 10:00:00 GMT

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[ANNOUNCEMENT] We're Bringing Back Our Mentorship Program For New Coaches

Jeremiah Bair — Wed, 08 Mar 2023 10:00:00 GMT

APPLY FOR THE COACHING MENTORSHIP HERE.

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Brandon DaCruz - Do You Need To Get Sore To Build Muscle, Will Varying Rep Ranges = More Gains?

Jeremiah Bair — Mon, 06 Mar 2023 10:00:00 GMT

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Why I'm Using A Meal Plan Instead Of Flexible Dieting For My Mini Cut

Jeremiah Bair — Mon, 25 Jul 2022 10:00:00 GMT

PODCAST MENTIONED --> How To Build A Flexible Dieting Meal Plan For Faster Fat Loss

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Q+A: Reverse Dieting Vs. Jumping To Maintenance, Training For Great Abs, And More...

Jeremiah Bair — Fri, 31 Jul 2020 12:00:00 GMT

Q+A! Today, we've dive into...

1. 1. I feel like no matter how lean I get, my abs just don’t show up like I expect. Help!
2. Scared of back tracking gym is closing down here. What are some ideas to complete my workouts?
3. Can you talk about reverse dieting vs. jump straight back to “maintenance” calories after a cut? What are the pros and cons of both? Thank you!!

...and much more!

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Brandon Dacruz - The Lean Gains Blueprint (Part 2)

Jeremiah Bair — Fri, 04 Mar 2022 10:00:00 GMT

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Q+A: Post-Injury Nutrition, How To Manage Lots Of Online Clients, And More...

Jeremiah Bair — Fri, 26 Jun 2020 12:00:00 GMT

Q+A! Today, we dive into some listener questions...

>> What should nutrition look like post surgery for optimal recovery?

>> How do I manage 50+ online clients?

>> What can you do about wrist pain when lifting?

...and much more!

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[REPLAY] Brandon DaCruz - Decoding Metabolism & Avoiding Metabolic Adaptation

Jeremiah Bair — Tue, 06 Sep 2022 10:00:00 GMT

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Metabolism and metabolic adaptation - two topics that are completely shrouded in misinformation, fallacies, and myths in the fitness industry.

Today, I'm joined by Brandon DaCruz for a deep dive into metabolism.

You'll leave this episode with a strong understanding how of to make your metabolism work for you and your fat loss efforts, rather than against you.

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

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Allen Cress - Why Your Diet/Training Isn't Working, And What To Do

Jeremiah Bair — Mon, 03 May 2021 10:00:00 GMT

Today, I'm joined by Allen Cress for a deep dive into why sometime you might not be able to lose fat or build muscle like you used to... and what to do to get the results you want.

Allen is an IFBB Pro, B.S. in kinesiology, CSCS, and one of the smartest coaches I know.

Allen's IG: https://www.instagram.com/allencress_ifbbpro/?hl=en

Allen's website/coaching: https://maximumperformancetraining.net/

Revive MD: https://revivesups.com/

The ReviveCast: https://podcasts.apple.com/us/podcast/revivecast/id1559377668

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Cody Smith - A Systematic Approach For Building A Better Version Of Yourself

Jeremiah Bair — Mon, 10 Aug 2020 12:00:00 GMT

Today, I'm joined by my close friend Cody Smith for a super vulnerable & helpful conversation on personal development & becoming a better version of yourself.

What started off as a conversation about functional fitness became a deep dive into how to work through insecurities, find purpose, be a better person, and "have it all" with a life that's amazing in all 4 quadrants - body, being, balance, and business.

This conversation absolutely lit me on fire, and is one of my favorite Interviews to date. You'll love it.

Follow Cody on IG here.

Check out Cody's Podcast here.

Click here now to apply for online coaching with me.

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Does Insulin Make People Fat?

Jeremiah Bair — Tue, 15 Sep 2020 11:00:00 GMT

In the discussion of things that make you fat, we often hear...

"Frequent insulin spikes!"

"Insulin causes fat storage! Without carbs & insulin your body WON'T store fat."

Are these claims true?

Do you really need to be scared of insulin?

You have questions. Today's episode has answers.

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Lacey Dunn - Troubleshooting Gut Issues, Intuitive Eating Vs. Tracking, And More...

Jeremiah Bair — Mon, 20 Jul 2020 12:00:00 GMT

Today, I'm joined on the show by Lacey Dunn. Lacey is a Registered Dietitian, online nutrition & training coach, and professed crazy cat lady.

Lacey has a wealth of knowledge on women’s health, gut disorders, and hormonal imbalances as well as clinical disorders from Type 2 Diabetes, Fatty liver disease, Kidney Disease, to Autoimmune disorders like Celiac and Hashimotos. She does a great job educating on how to deal with these issues using an evidence based approach, which Is exactly why I asked her to be on the show.

Today, we dive into how to troubleshoot potential gut issues, the applications of intuitive eating & tracking macros (as well as how to shift back & forth from each approach), and much more.

Follow Lacey on IG here.

Check out Lacey's website here.

Apply for Online Coaching with me here.

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Carter Good - The Art Of Coaching, Lessons From Losing 140+ Lbs, And Balancing Lifestyle & Fitness

Jeremiah Bair — Mon, 23 Dec 2019 13:00:00 GMT

Today, I'm joined by the one and only Carter Good. Carter has sustainably lost a huge amount of weight over the last 8 years, and has helped thousands of others do the same as a fat loss coach.

In this episode, we get into Carter's personal weight loss journey, his approach to coaching others through fat loss, balancing a successful business with relationships & lifestyle, and much more!

Follow Carter On Instagram HERE.
Visit Carter's Website HERE.
Check Out Carter's Youtube Channel HERE.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

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Should You Cut, Bulk, Or Recomp First?

Jeremiah Bair — Mon, 11 Oct 2021 10:00:00 GMT

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You’re not happy with where your physique is at currently, and know that the body you want requires some combination of losing fat and building muscle.

That said, you’re just not sure…

“Should I enter a building phase (focused on adding muscle tissue) first OR should I focus on shedding the fat first, and worry about adding more muscle later?”

The path you choose is important - this could be the difference between having the physique you want 12 months from now… or realizing that you spent months moving in the wrong direction.

Today's episode shows you which direction to choose first to achieve the physique you've always wanted.

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Kortney Riedy - The Fundamentals To Physique Development You're Missing

Jeremiah Bair — Fri, 06 May 2022 10:00:00 GMT

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Follow Kortney on IG: https://www.instagram.com/kortneyriedyy/?hl=en

Check out the Physique Development IG: https://www.instagram.com/physiquedevelopment_/?hl=en

Physique Development website: https://physiquedevelopment.com/

Physique Development podcast: https://podcasts.apple.com/us/podcast/physique-development-podcast/id1536839831

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Mike Millner - The Personality Diet

Jeremiah Bair — Mon, 25 May 2020 12:00:00 GMT

Today, I'm joined by Mike Millner to talk about his new book The Personality Diet.

The personality diet is based on helping you find the best diet for YOU as an individual - your personality, lifestyle, preferences, motivators, etc. (your "neurotype") need to be taken into account in order to find a diet that actually works for you.

If you're struggling to find a diet that you OR a client can successfully stick to, this podcast will be crazy helpful.

Check out The Personality Diet Book HERE.

Follow Mike on Instagram HERE.

Learn more about Neurotype Training HERE.

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Brandon DaCruz - How To Maintain A Lean Physique Year Round

Jeremiah Bair — Mon, 16 May 2022 10:00:00 GMT

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What I Learned Following Low Carb, Paleo, Intermittent Fasting, And IIFYM Diets

Jeremiah Bair — Wed, 29 Apr 2020 12:00:00 GMT

I spent YEARS trying different diets, as I struggled to build the lean body I wanted.

Frustrating at the time, but all these experiences really helped shape the nutrition rituals & guidelines my online clients and successfully follow now.

Today's episode takes you through the most valuable pieces I've learned from each diet, and how we apply a unique mix of nutritional methods to help online clients SUSTAIN a lean body they feel confident in.

If you're struggling to find the right diet to stay lean like I was, this episode will help.

Download your free copy of The Lifestyle Diet HERE.

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Muscle Fiber Types (How They Impact Training + Nutrition)

Jeremiah Bair — Wed, 03 Mar 2021 12:00:00 GMT

An understanding of the muscle fiber types & how they work will in turn help you understand how to optimally train for your body composition goals + the proven best nutrition tactics to fuel your training performance and physique transformation.

Today's episode simplifies this complex topic, and teaches you how to apply the science for a better body.

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Brandon DaCruz - The Ultimate Guide To Nutrient Timing (Part 1)

Jeremiah Bair — Mon, 21 Mar 2022 10:00:00 GMT

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Jordan Lips - Will Using Different Training Phases (Neuro, Metabolic) Help You Build More Muscle?

Jeremiah Bair — Fri, 10 Jun 2022 10:00:00 GMT

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Q&A: 5 Year Biz Goals, Best Fat Loss Macros, And More

Jeremiah Bair — Fri, 06 Nov 2020 12:00:00 GMT

It's Q&A time! Today, we're answering some listener questions centered around my business goals, fat loss macros, the most helpful things I've added to my life recently, and more.

If you’re ready to reach your best body composition, fuel your performance, and enjoy flexible nutrition... this is for you: Download your free copy of The Lifestyle Diet

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

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Q+A: Biggest Nutrition Mistakes, Fasting During A Building Phase, And More...

Jeremiah Bair — Fri, 26 Feb 2021 12:00:00 GMT

Another Q+A packed with answers to the training + nutrition questions that keep you up at night.

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STOP Making These 5 Training Mistakes (And Start Seeing Progress Again)

Jeremiah Bair — Wed, 02 Dec 2020 12:00:00 GMT

Today, we're diving into the 5 most common training mistakes intermediate trainees like you are to absolutely KILL their progress.

This episode is a must listen if you've been spinning your wheels in the gym, or feel like all of your hard work isn't reflected In the mirror.

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

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Bryan Boorstein - Are Supersets Better or Worse For Muscle Growth & How Should We Use Them?

Jeremiah Bair — Fri, 03 Jun 2022 10:00:00 GMT

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Check out Bryan's Content:

→ Website
→ Instagram
→ Podcast

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Katie Clementi - How To Build Muscle & Lose Fat Postpartum

Jeremiah Bair — Fri, 18 Mar 2022 10:00:00 GMT

Appy for coaching with our team:

Follow Katie on IG: https://www.instagram.com/kclementi4/?hl=en

Check out the Physique Development IG: https://www.instagram.com/physiquedevelopment_/?hl=en

Physique Development website: https://physiquedevelopment.com/

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Q+A: Biggest Diet Mistakes, Favorite Podcasts, Best Tracking Apps, And More...

Jeremiah Bair — Fri, 01 May 2020 12:00:00 GMT

Q+A!

Today we get into...

>> The biggest things most people are missing from their diets

>> My favorite podcasts

>> The best tools for tracking your macros.

And much more.

Connect with me on Instagram HERE.

Apply for Online Coaching with me HERE.

Download your free copy of The Lifestyle Diet HERE.

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Thoughts During A Building Phase (Interview On The Mind-Muscle Connection Podcast)

Jeremiah Bair — Mon, 22 Feb 2021 12:00:00 GMT

On today's episode, I'm sharing a recent interview I did on my friend & client Jeff Hoehn's podcast, The Mind-Muscle Connection.

From Jeff:

"In this episode, Im joined by Jeremiah Bair. Jeremiah is the owner of Bairfit and the host of the podcast Living Lean"

-Jeremiah's current training/nutrition.
-Why he feels better dieting instead of building.
-Why dieting can be more flexible compared to a building phase.
-How he explains a building phase to clients.
-Why you don't want to be half in/half out during a building phase.
-How to know you are making progress during a building phase.
-How to limit fat gain during a building phase."

Check out Jeff's content:
Instagram: https://www.instagram.com/jeffh91_/?hl=en
Podcast: https://podcasts.apple.com/podcast/id1542786071
Website: https://jhhealth.net/

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Brandon Dacruz - The Lean Gains Blueprint (Part 1)

Jeremiah Bair — Mon, 21 Feb 2022 10:00:00 GMT

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Q+A: Using Metabolite Training, Pushing & Pulling Calories, And More...

Jeremiah Bair — Fri, 01 Jan 2021 12:00:00 GMT

Q&A! Today, we're diving into the ins & outs of metabolite training, when you should and shouldn't push or pull calories, and more.

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

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PART 2: Q+A W/ Chaz - Do High Stress Clients Need More Food, Is "Starvation Mode" Real, And More...

Jeremiah Bair — Fri, 13 Aug 2021 10:00:00 GMT

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How To Plan A Year Of Training & Nutrition For Physique Development [Periodizing 2021]

Jeremiah Bair — Wed, 16 Dec 2020 12:00:00 GMT

The specific results you want will NEVER happen without a specific plan.

Despite all of the hard work you’ve put into the gym and the kitchen over the last few years, you still don’t have the physique you want (you might even feel like your progress has been stagnant for a while now).

And there’s one reason for this: EFFORT alone isn’t enough (we both know you work your ass off when you have a goal - effort isn’t the missing piece for you in most areas of your life).

You’re missing the planning, periodization, structure, and specificity (with both your training and nutrition) needed to finally achieve your best physique ever.

2021 will be the year you change that… if you’re willing to take a more structured, evidence-based approach to transforming your body, and commit to learning how to properly plan your training & nutrition across the year.

This time next year, you could have completely transformed your body… or you could be stuck in the same rut you’re in now. Choice is yours.

So if you’re ready to finally achieve the level of aesthetics AND performance you’ve always wanted, today’s episode is your complete guide to planning out your year month-by-month for the ultimate physique transformation.

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Q+A: Periodizing Nutrition For Gains, Best Training Split For Fat Loss, LISS vs. HIIT, And More…

Jeremiah Bair — Fri, 17 Jul 2020 12:00:00 GMT

Q+A! Today, we're diving into questions like....

→ You talk a lot about periodizing nutrition for fat loss. What do we need to consider when periodizing nutrition for gains?

→ What’s the best training split for fat loss?

→ RE: Monday’s post - are you saying that LISS is the ONLY way to program cardio for fat loss?

...and more!

Click here now to apply for online coaching with me.

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Strength Training For Men Vs. Women - What Are The Differences?

Jeremiah Bair — Wed, 27 May 2020 12:00:00 GMT

There's a HUGE debate in the fitness industry on whether the training programs for women vs. men should be...

a.) Vastly different

b.) Exactly alike

Today's episode dives into the physiological & psychological differences we must take into account within a smart training program, and gives you clarity on how to train properly for YOU, in order to build the lean, strong body you've always wanted.

Click here to hop on the waitlist for the 8-week training program for your best body ever.

Apply for Online Coaching with me here.

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The Ultimate Guide To Flexible Dieting

Jeremiah Bair — Wed, 09 Dec 2020 12:00:00 GMT

If you're ready to achieve your best body composition ever, fuel your performance, and enjoy flexible nutrition... today's episode is for you.

𝙏𝙝𝙚 𝙐𝙡𝙩𝙞𝙢𝙖𝙩𝙚 𝙂𝙪𝙞𝙙𝙚 𝙏𝙤 𝙁𝙡𝙚𝙭𝙞𝙗𝙡𝙚 𝘿𝙞𝙚𝙩𝙞𝙣𝙜 was created based on what I've taught hundreds of clients (women and men) on how to achieve a sustainably lean body (𝘢.𝘬.𝘢. 𝘩𝘰𝘸 𝘵𝘰 𝘨𝘦𝘵 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘦𝘢𝘴𝘺 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘧𝘰𝘳 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦).

Check out The Ultimate Guide To Flexible Dieting in blog format: https://www.bairfit.com/blogs/news/flexible-dieting-lifestyle

Check out The Meal Prep Guide: https://www.bairfit.com/blogs/news/the-meal-prep-guide-set-yourself-up-for-fat-loss-success

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

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How To Use Diet Breaks & Refeeds For Easier Fat Loss

Jeremiah Bair — Mon, 01 Nov 2021 10:00:00 GMT

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Can eating more food by taking a diet break or refeed during a fat loss phase really help you make losing body fat easier?

When done properly, yes. Most people just don't understand how to apply these strategies properly for fat loss.

Today’s episode teaches you the science behind diet breaks and refeeds, and how we use them with online clients to achieve easier fat loss.

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The Core Training Blueprint

Jeremiah Bair — Tue, 06 Oct 2020 11:00:00 GMT

Everything you've been told about building a great core is a lie.

Endless crunches aren't answer... but most of us have no idea how to build a core that both looks great and is functional.

My online clients and I are chasing more than abs that look great on Instagram, and today, you'll learn our strategies.

This episode teaches you how to achieve functional core strength and stability along with the looks.

Click here now to apply for online coaching with our team.

To Apply For Coaching With Our Team: CLICK HERE

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The Complete Guide To Glute Training [Bigger, Stronger Glutes]

Jeremiah Bair — Tue, 13 Oct 2020 11:00:00 GMT

Building stronger glutes is a necessity for not only an aesthetic physique, but for a more powerful, fast, and athletic body.

The problem?

Most glute workouts focus only on the "bridging" and "pumping" movements. That’s because doing a lot of those exercises will make you feel the burn... but don’t be fooled into thinking that means it’s a great workout.

You need to create overload over time, and get enough volume to create a change. A bunch of donkey kickbacks and lying leg lifts may feel hard... but you won’t be able to add much resistance over time.

In today's episode, you'll learn the smartest way to train to finally build the glutes you've always wanted.

Click here to read the glute training blog.

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Cory Gregory - How To Achieve Greatness (Mindset Manual)

Jeremiah Bair — Mon, 12 Oct 2020 12:00:00 GMT

Today's guest is Cory Gregory. Cory has an INSANE story... from coal miner to president to fitness cover model & incredibly successful serial entrepenuer.

This episode was a special one for me, because Cory was the FIRST person I followed in the fitness industry. I was screenshotting the daily workouts he was tweeting in 2011-2012, and following them when I was really falling in love with training.

He was also way ahead of his time, and the first person I saw making a career out of content creation & helping people with their fitness online. Had a MASSIVE influence on helping me conceptualize what I wanted to create here.

But really, just listen to the episode. It's pure motivational fire, and a masterclass on the power of patience & consistency.

Check out Cory's programs, content, and more:

Website: https://corygfitness.com/

Instagram: https://www.instagram.com/corygfitness/?hl=en

YouTube: https://www.youtube.com/c/corygfitness/videos

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Q+A: Should You "Lean Build", Best Time Of Day To Train, Is Mobility A Waste Of Time, And More

Jeremiah Bair — Fri, 02 Jul 2021 10:00:00 GMT

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Another Q+A digging into listener questions!

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The Rapid Fat Loss Protocol

Jeremiah Bair — Wed, 12 Aug 2020 12:00:00 GMT

Unpopular truth: The belief that “slow and steady fat loss is best” is flawed at best, and keeping a lot of people UNHEALTHY.

There's a dated train of thinking around fat loss that goes something like this...

"If you care about your (or your clients) health or KEEPING your results, you must lose weight slowly."

But as an online nutrition coach, I’ve seen the exact opposite time and again. The overly-conservative approach to fat loss is exactly what's been keeping many people with higher body fat (and often less healthy) than they could be.

In today's episode, we're dispelling the myths around slow vs. fast fat loss, and teaching you how to crush a rapid fat loss phase to achieve the lean, strong physique you're chasing, sooner.

Blogs mentioned:
- Why Fat Loss Stalls, And What To Do (Understanding Metabolism)
- Debunking The Metabolic Damage Myth

Free Ebook:
- The Lifestyle Diet

Apply For Online Coaching With Me HERE.

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Nutrition Programming 101 [The Fat Loss Blueprint]

Jeremiah Bair — Wed, 03 Jun 2020 12:00:00 GMT

Are you confused about why your clients aren't getting fat loss results?

Maybe you can't even get yourself lean, let alone a client.

I've been there in the past - both with myself and my clients. I get it... Nothing is more disempowering than feeling unable to control your own body composition, or help your clients achieve the results they want.

I recorded today's episode to help you feel more confident in your nutrition prescriptions for clients.

You'll learn exactly what to focus on within nutrition to help your clients achieve their best body composition ever, and get the blueprint I use to create effective, science-based nutrition programs for online clients.

Click here to hop on the waitlist for the 8-week training program for your best body ever.

Apply for Online Coaching with me HERE.

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The Best Pre-Workout And Post-Workout Meals, According To Science

Jeremiah Bair — Mon, 14 Jun 2021 10:00:00 GMT

Most people love to push themselves in the gym, but still never look like they lift because their nutrition doesn’t match the way they train.

Your training is like the gas pedal. But your nutrition is the fuel in the tank. Without proper (or enough) fuel, you’ll never go far... no matter how hard you push the pedal.

Today’s episode teaches you how to stop under-fueling / under-recovering, and finally achieve the physique you’re already doing the work in the gym for.

To Apply For Coaching With Our Team: CLICK HERE

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The 6 Worst Nutrition Mistakes You're Making

Jeremiah Bair — Wed, 26 Aug 2020 12:00:00 GMT

If you're reading this, it's because you haven't been able to achieve the body composition that you want.

You've already ruled out "not working hard enough" as the issue... because let's be real. You work your ass off in the gym. Effort isn't the problem.

If this sounds like you, the gap between where your body is at and where you want it to be can be bridged by fixing a few simple nutrition mistakes you're undoubtedly making.

Ready to learn the nutritional keys to building your best body composition ever?

This episode is your guide.

Click here now to download your free copy of The Lifestyle Diet.

Click here now to apply for Online Coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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Alex Bush - The Glute Growth Blueprint

Jeremiah Bair — Mon, 07 Feb 2022 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

FOLLOW ALEX ON IG: https://www.instagram.com/alexbush__/?hl=en

FOLLOW ALEX ON TIKTOK: https://www.tiktok.com/@alexbush_

PD YOUTUBE: https://www.youtube.com/channel/UCwL6i80ui6Po2Jov2jVRlbQ

PD PODCAST: https://podcasts.apple.com/us/podcast/physique-development-podcast/id1536839831

PD TRAINING CLUB: https://physiquedevelopment.app/

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Q+A: Alcohol & Fat Loss, Building Glutes, Knowing When Clients Are Ready To Diet, And More...

Jeremiah Bair — Fri, 29 May 2020 12:00:00 GMT

Q+A! Today we dive in to...

>> How alcohol impacts your progress in a fat loss phase

>> How I'd program for a client wanting to build their glutes

>> How you know when a client is physiologically & psychologically ready to diet

...and much more.

Click here to hop on the waitlist for the 8-week training program for your best body ever.

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

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Brandon Roberts: Diet Breaks & Refeeds - What Works & What Doesn't

Jeremiah Bair — Mon, 27 Jul 2020 12:00:00 GMT

Today, I'm joined on the show by Brandon Roberts. Brandon is a writer for Examine.Com, researcher for UAB, and the Chief Science Officer at Tailored Coaching Method.

This episode is a deep dive into the NEW science behind diet breaks and refeeds. This has been a hot topic within the fitness industry lately, with many questioning "Are there REALLY any benefits to diet breaks/refeeds?"

Today, we break down...

--> Can diet breaks/refeeds help us prevent metabolic slowing?

--> Do diet breaks/refeeds really "boost your metabolism"?

--> What are the hormonal impacts of diet breaks/refeeds?

...and much more.

For ANY individual chasing the a leaner, stronger body composition, this episode is a must listen.

Follow Brandon on Instagram HERE.

Check out Brandon's Research Roundups for Tailored Coaching Method: 1, 2

Follow Brandon on Facebook HERE.

Check out Brandon's Medium Blogs HERE.

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Building Muscle In A Calorie Deficit, How To Train At Home, And When To Adjust Macros

Jeremiah Bair — Fri, 20 Mar 2020 11:00:00 GMT

Q+A! Today we take a deep dive into whether you can really build muscle and lose fat simultaneously, how to keep progressing your training while quarantined at home, and when to adjust your macros in a fat loss phase.

Click here for my at-home workouts that don't suck.

Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.

Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A: Calorie Cycling, Best 4x/Week Training Split, How Much Protein Is Too Much, And More...

Jeremiah Bair — Fri, 11 Sep 2020 12:00:00 GMT

Q+A! Today, we dive into all your questions like...

→ Was told to eat 1.5-2g/lb protein. Is there ever a time & place?

→ Best training split for someone who wants to build muscle, but has 4 days or less to train?

→ Read your blog on calorie cycling... can you explain how this applies to someone who doesn’t have much fat to lose, but wants to recomp?

...and more. Enjoy!

[Program Design Masterclass] The Upper/Lower Split

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How To Change Your Body Fat Set Point

Jeremiah Bair — Fri, 28 Jan 2022 10:00:00 GMT

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Think of that person you know that's always effortlessly lean.

Yeah uhhh... what the hell?

Why is it that you have to diet for months to see even a blurry outline of abs... meanwhile, they're lean year round without even paying attention to their nutrition.

If it's comforting, you're not the only person experiencing this.

For years, there has been debate over The Body Fat Set Point Theory; the idea that you have a “genetic blueprint” that fights to keep you from deviating too far from your "body fat set point".⠀

𝗔𝘀 𝗿𝗲𝗹𝗮𝘁𝗮𝗯𝗹𝗲 𝗮𝘀 𝘁𝗵𝗶𝘀 𝗺𝗮𝘆 𝘀𝗼𝘂𝗻𝗱, 𝘁𝗵𝗲 𝘁𝗿𝘂𝘁𝗵 𝗶𝘀 𝘆𝗼𝘂 𝗖𝗔𝗡 𝗰𝗵𝗮𝗻𝗴𝗲 𝘄𝗵𝗲𝗿𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁 𝘀𝗲𝘁𝘁𝗹𝗲𝘀.

Today's episode is here to teach you how.

Environment Design blog: https://www.bairfit.com/blogs/news/behavior-change

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My Favorite Training Model For Intermediate & Advanced Clients

Jeremiah Bair — Wed, 05 Aug 2020 12:00:00 GMT

Most people's bodies stop changing after their first few years of training.

Once you reach the "intermediate" stage in your career as a lifter, you can easily watch an entire year of training go by, only to realize you haven't made any progress (been there).

As you become more experienced, avoiding stagnation requires following a smarter, more well-structured training model... "just doing things that feel hard" won't cut it anymore.

Today's episode gives you that framework for continued progress. This is a deep dive into the training model many of my intermediate and advanced online clients use to continue adding lean muscle well into their training career.

Click here now to apply for Online Coaching with me.

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Q+A: Transitioning To Intuitive Eating, Journaling, Podcasting Tips, And More...

Jeremiah Bair — Fri, 22 May 2020 12:00:00 GMT

Q+A! Today we dive in to...

>> The process I use for online clients transitioning from tracking macros to an intuitive eating approach

>> The most helpful journaling practices

>> My advice for anyone trying to start (or grow) their podcast

...and much more.

Click here to hop on the waitlist for the 12-week training program for your best body ever.

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Brandon DaCruz - How To Reverse Diet To Avoid Body Fat Overshooting

Jeremiah Bair — Fri, 27 Aug 2021 10:00:00 GMT

Brandon is back for part 2 of the body fat overshooting series. Today, we dig into how you can strategically reverse diet to prevent gaining the fat back, and stay lean for life.

Topics covered:
1. Why we want to avoid gaining excess fat in the post diet period
2. What is a reverse diet
3. Who would benefit from reverse dieting
4. Reverse diet considerations
5. Mental framework needed prior to entering a reverse
6. How to program a reverse diet
7. Characteristics of successful reverse dieters

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
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10 Mindset Principles For Happiness, Growth, And Success

Jeremiah Bair — Wed, 25 Mar 2020 11:00:00 GMT

Bonus episode!

In the midst of everything going on with COVID-19, today we're talking through mindset principles that have helped online clients & myself stay positive, focused, and progressing.

Click here for my at-home workouts that don't suck.

Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.

Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

The 6 Most Helpful Things I've Learned In The Last Year [Training, Nutrition, Coaching]

Jeremiah Bair — Wed, 22 Jul 2020 12:00:00 GMT

After 10 years of obsession with training & nutrition, and 6+ years of the same with coaching, I'm still amazed at how much more there always is to learn.

The last year especially has been full of some crazy revelations that have completely changed my approaches to nutrition, training, and how I coach my online clients.

Today's episode takes you through my top 6 revelations of the last year, and teaches you how to apply them to your clients and yourself.

Enjoy!

Click here now to apply for Online Coaching with me.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Bryan Boorstein - Training To Build Muscle: A Masterclass

Jeremiah Bair — Fri, 03 Sep 2021 10:00:00 GMT

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

Today, we're joined once again by Bryan Boorstein to chat about exactly how he sets up MONTHS of training in order to maximize muscle growth and minimize wasted time effort in the gym.

Check out Bryan Boorstein's Content:

→ Website
→ Instagram
→ Podcast

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Dr. Sean Pastuch - Turning Pro (Active Life RX)

Jeremiah Bair — Mon, 03 Aug 2020 12:00:00 GMT

Dr. Sean's is truly a hard person to describe - his company (Active Life RX), helps Professional Athletes, CrossFit Games Champions, and recreational trainees with workout programs and personalized coaching to get you out of pain without going to a doctor.

BUT, he's also well renowned for the straight MINDSET FIRE he's bringing every time he speaks.

Today's episode is a unique blend of some of Sean's mindset principles, how to be a better coach and communicator, and how to inspire and persuade YOURSELF to make permanent change.

Check out Dr. Sean's Instagram HERE.

Apply for Online Coaching with me HERE.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
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Fat Loss For Women

Jeremiah Bair — Mon, 02 Dec 2019 13:00:00 GMT

Ladies, are you looking to get leaner, stronger, and more confident? Today's episode helps you filter through all the TERRIBLE diet & exercise advice thrown around for women, and gives you the nutrition & training blueprint to build a lean, strong physique.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results
→ Click here to apply for online coaching with Jeremiah
→ Click here to grab your copy of LEAN - The 12 Week Training Program for Functional Strength & Lean Muscle

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Christina Rice - How To Build Your Online Business

Jeremiah Bair — Mon, 04 May 2020 12:00:00 GMT

Christina Rice is a holistic business coach, Nutritional Therapy Practitioner, and Reiki Practitioner who helps ambitious health coaches build and scale successful online businesses that are fully in alignment.

She is the blogger behind christinaricewellness.com, host of Wellness Realness podcast, and creator of No Bullshit Business School.

Christina became a holistic practitioner after overcoming her own health struggles including SIBO, candida overgrowth, parasites, heavy metals toxicity, amenorrhea, depression and anxiety, hypothyroidism, mold illness, and autoimmune disease. She has worked with thousands of women to help them naturally heal from digestive issues, disordered eating, and hormonal imbalances, and now she focuses on teaching other purpose-driven health coaches to scale their businesses with online platforms after her years of experience building a successful online practice through multiple business models.

Connect with Christina at:

https://christinaricewellness.com/

No Bullshit Business School

UPLEVEL Membership

Instagram: @christinaricewellness

Wellness Realness Podcast

Connect with Jeremiah on Instagram HERE.

Apply for Online Coaching with Jeremiah HERE.

To Apply For Coaching With Our Team: CLICK HERE

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The Best Diet To Get Lean In 12 Weeks

Jeremiah Bair — Mon, 03 Jan 2022 10:00:00 GMT

APPLY FOR COACHING WITH OUR TEAM: https://jeremiahbair.typeform.com/to/ubUfJiEu

Been putting in the work at the gym, but feel like it's not reflected back to you in the mirror?

Given you already have a good amount of muscle mass, getting leaner is usually the missing link here.

That's exactly why in today's episode, we're digging into the science-backed nutrition strategy you need to finally uncover your best physique over the next 12 weeks.

Check out the blog version of this episode here: https://www.bairfit.com/blogs/news/how-to-lose-fat-fast

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Brandon DaCruz - Male Vs. Female Training Differences, Our 2023 Goals, And More...

Jeremiah Bair — Mon, 02 Jan 2023 10:00:00 GMT

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: bdacruzfitness@gmail.com

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Q+A: When To Add Cardio, Losing Fat Without Tracking, And Periodizing Training For Fat Loss

Jeremiah Bair — Fri, 28 Feb 2020 13:00:00 GMT

Q+A! Today, Coach Jeremiah breaks down when to add in cardio for fat loss, what to do when nutrition clients don't want to track macros, and how to periodize strength training in a fat loss phase.

→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results.
→ Click here to apply for online coaching with Jeremiah.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
- ANDREA
- NATALIE

Why You DON'T Need To Be Scared Of Carbs

Jeremiah Bair — Wed, 20 Nov 2019 23:00:00 GMT

Do carbs really make you fat?

In this episode, Coach Jeremiah breaks down why you don't need to be scared to eat carbs. You'll also learn why carbs might actually be the thing your nutrition is missing, keeping you from achieving fat loss, lean muscle gain, and better hormones.
_____
→ Click here to apply for online coaching with Jeremiah
→ Click here to download your free copy of The Lifestyle Diet: The Flexible Nutrition Protocol For Sustainable Results

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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- NATALIE

Why Your Macros Aren't Working For Fat Loss

Jeremiah Bair — Mon, 02 Aug 2021 10:00:00 GMT

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

The MOST frustrating thing when it comes to dieting is doing the work, hitting your macros consistently, and not making the progress you know should be.

We call this “diet purgatory” because you’re spending time and mental energy dieting, but not actually eating in enough of a deficit to lose the weight.

It’s a really common problem - ask anyone who’s in this situation and they’ll probably say...

“I’m doing everything right, I just don’t understand why I’m not losing weight.”

The primary reason this happens (and the thing we check first with our online clients)?

You're not tracking your food as accurately as you think you are.

Tracking inaccuracies can be a touchy subject for some people, because it could feel like an accusation, or in a lot of cases it just feels frustrating because you know you are measuring and tracking your food.

The thing is, in these cases it’s the sneaky extras that you don’t realize you’re having, or don’t think they really matter or add up to much.

Today's episode is a deep dive into the most common culprits for "I'm hitting my macros, but still not losing fat."

To Apply For Coaching With Our Team: CLICK HERE

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"I LIFT BUT DON'T LOOK LIKE IT" (6 mistakes you're making)

Jeremiah Bair — Mon, 26 Jul 2021 10:00:00 GMT

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

I'm not sure how many times I've heard the following statement…

"I don't look like I lift... but I do lift."

...but it comes up constantly in my DMs and conversations with brand new online clients.

The truth is that there are a lot of factors that go into what someone looks like.

You might be doing all the right things in the gym, but if you aren't taking the proper approach to your nutrition or recovery, then your body isn't going to reflect it.

Or maybe you're training hard enough, but not following the right program for you.

In today’s episode, we'll explore some of these reasons why you don't look like you lift, even though you may be working really hard at the gym.

To Apply For Coaching With Our Team: CLICK HERE

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Q+A (pt. 2): Stomach Vacuums For a Smaller Waist, Fasted Cardio Benefits, Muscle Imbalances, & More…

Jeremiah Bair — Fri, 31 Jul 2026 10:00:00 GMT

Finishing up the listener Q+A questions.

Chapters

00:00 Client Shoutouts and Introductions

01:27 Core Training Insights: Vacuums and Rib Pain

08:34 Fasted Cardio vs. Weight Training: Understanding the Differences

15:42 Breaking Free from Tracking Macros: Maintaining Your Physique

19:33 Choosing the Right Coach: Finding Your Fit

22:35 Nutrition and Activity Management Around Surgery

26:07 Strength vs. Hypertrophy Training: Key Differences

30:04 Addressing Disordered Eating and Compulsive Behaviors

31:29 Correcting Muscle Imbalances: Single Leg Training Strategies

38:41 Reverse Dieting Update: Progress and Insights

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

fitness, core training, fasted cardio, nutrition, coaching, surgery recovery, strength training, hypertrophy, muscle imbalances

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
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- JEREMIAH
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- NATALIE

John Gorman - What It Really Takes To Get Extremely Lean

Jeremiah Bair — Mon, 01 May 2023 10:00:00 GMT

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Q+A W/ Andrea: How To Know If You're Ready To Diet, Fixing Bloating, Determining Fat Loss Macros, And More

Jeremiah Bair — Fri, 18 Feb 2022 10:00:00 GMT

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- JEREMIAH
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- NATALIE

The 6 Keys To Building Muscle (Interview On The Mindful Muscle Podcast)

Jeremiah Bair — Wed, 18 Nov 2020 12:00:00 GMT

Today, I'm sharing an interview I did on my friend & client Paul Clingan's Podcast, The Mindful Muscle Podcast.

From Paul:
"In this episode, I welcome back Jeremiah Bair from episode 4. Jeremiah is a world class online coach that specializes in developing muscle through scientific-based training and nutrition. Jeremiah dives into the specifics behind his 6-Phase System.

We dive into details and importance of:

Exercise Execution
Exercise Selection
Volume
Intensity
Frequency
Fatigue-Stimulus Ratio"

Follow Paul's content:

Podcast - https://podcasts.apple.com/us/podcast/the-mindful-muscle-podcast/id1469759053

Website - http://www.downdogathletics.com/

Blog – https://www.downdogathletics.com/blog

Facebook - https://www.facebook.com/DownDogAthletics

Instagram - https://www.instagram.com/downdogathletics/

YouTube - https://www.youtube.com/channel/UCH0WsyQEIMY_t187pUPdLLw/

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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7 Nutrition Coaching Mistakes That Are Killing Your Client's Results

Jeremiah Bair — Wed, 24 Jun 2020 12:00:00 GMT

Today, we're diving into the 7 mistakes most nutrition coaches make, that absolutely kill their clients progress. If you're a nutrition coach struggling to get your clients results, this is a must listen.

Apply for Online Coaching with me here.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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- NATALIE

Sam Miller - Optimizing Hormones For Fat Loss & Better Body Composition

Jeremiah Bair — Mon, 11 May 2020 12:00:00 GMT

Today, I'm joined by my friend Sam Miller. Sam is a coach to coaches, and has an incredible amount of knowledge when It comes to hormones, metabolism, and their role In building a lean, strong physique.

This episode is a deep dive into how to optimize your hormones & environment to achieve your most optimal body composition.

Check out the FREE Metabolism School video Series HERE.

Check out Sam's Podcast HERE.

Connect with Sam on Instagram HERE.

Join the Nutrition Coaching Collaborative HERE.

Listen to The Metabolism Blueprint HERE.

Apply for Online Coaching with Jeremiah HERE.

To Apply For Coaching With Our Team: CLICK HERE

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- JEREMIAH
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Training Mistakes Pt. 8: TRICEPS

Jeremiah Bair — Fri, 02 Jan 2026 10:00:00 GMT

The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps.

CHAPTERS

00:00 Introduction to Triceps Training Mistakes

02:43 Anatomy and Function of the Triceps

05:22 Favorite Tricep Movements and Common Mistakes

08:13 Overhead Extensions: Execution and Troubleshooting

10:53 Cable Push Downs: Techniques and Common Errors

13:38 Dips: Benefits and Execution Tips

16:08 Using Machines for Tricep Training

18:42 Final Thoughts on Tricep Training

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

triceps, training mistakes, anatomy, exercises, dips, pushdowns, muscle development, fitness, workout tips, strength training

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
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Living Lean

How To Leg Press For Maximal Muscle Growth (movement deep dive)

Our Coaching Pre-Requisites For Getting Shredded

PART 2: Q+A W/ Chaz - Can You Build Muscle While Maintaining Bodyweight, Optimizing Testosterone Naturally, And More...

Hard Lessons From The Last Year of Coaching: What We’d Do Differently

PT. 2 - How To Build The Bikini Competitor Physique With Coach Andrea

The Quickest Way To Get Your First Pull-Up

Listener Q&A: Reverse Dieting, Yohimbine, Metabolism Recovery + Maintenance Adjustments, & More

When To Reverse Diet, Adaptive Metabolisms, Most Effective Rest Periods, And More...

The 6 Keys To Building Muscle For Women

Coach Dani - Figure Pro: What It Really Takes to Look Like You Lift

How To Structure 12-18 Months Of Phasic Body Recomposition

Rapid Fat Loss with Brandon DaCruz (Pt. 2): Diet Framework, Cardio, Fat Loss Supplementation, & More

Rapid Fat Loss with Brandon DaCruz (Pt. 1): A Smarter Approach to Aggressive Dieting

Is Overtraining Hurting Your Progress? (Or Is It Something Else?)

Your 2026 Transformation Roadmap (Primer → Recomp → Fat Loss → Lean Build)

Brandon DaCruz - (PT. 1) Specialization Training Phases: How to Bring Up Lagging Muscle Groups *AUDIO CORRECTED*

Training Mistakes Pt. 6: DELTS

TROUBLESHOOTING ADHERENCE: Why Clients Aren’t Sticking to the Plan (And How to Fix It)

Why Most Women Never Get As Lean As They Want

Kailey Moonen - How To Build Muscle & Lose Fat On A Plant-Based Diet

Pt. 2: Fixing Glute Dominance To Build Your Quads - Movements, Cues, & Program Design

[ft. Kyle Baxter] Building Better Glutes: Programming, Biomechanics, and Technique Fixes

(*updated audio) MASTERING BODY RECOMPOSITION [Pt. 2]: Nutrition & Cardio Strategies For Advanced Clients

The Best System To Actually Achieve All Of Your 2022 Goals

Listener Q&A: Underrated Gym Machines, Build Phase Nutrition, Contest Prep in Your 40's, and More

Cardio Secrets: Boosting Fat Loss & Muscle Growth Efficiently

[pt. 1] BUILDING PHASES FOR WOMEN: Who Should/Shouldn't Do A Building Phase, Mistakes To Avoid, & More

How To Reach Your Potential As a Coach & Get Your Clients Incredible Results

Brandon DaCruz - [THE FEMALE FAT LOSS SERIES PART 7] Optimal Cardio & Resistance Training Strategies For Fat Loss

Building A Stronger Mindset (3 things that've helped me most)

Are You REALLY Training Hard Enough To Get The Physique You Want? (how to know)

Brandon DaCruz - How To Manage Meals Out While Dieting, How To Know You've Recovered From Your Diet, And More...

Should Women Use Intermittent Fasting, "I'm Lean But Still Can't See My Abs?", How To Get The Most Out Of A Fat Loss Phase, And More

Q+A: Calorie Cycling Strategies, Plate Loaded Machines Vs. Cables, Meal-Timing For Building Phases, And More...

Building Muscle Without Gaining Fat, Should You Take A Diet Break Or Reverse Diet, Meal Frequency In Building Phases, And More

Q+A: Does Macro Cycling Impact Hunger, How Quickly Should You Reverse Diet, And More

Our Biggest Training + Nutrition Mistakes W/ Coach Andrea

Q+A W/ Coach Andrea: When Should You Do MORE In The Gym, Optimizing Macro Timing, And More...

Q&A: Setting Macros For Body Recomposition & Changing Your Body Fat Set Point

Q+A [W/ Andrea Rogers]: Fixing Protein Farts, Troubleshooting Binge Eating, And More

Q&A: Why Bro Splits Are Less Effective, HIIT For Fat Loss, Fat Gain When Building, And More...

Q+A: Untracked Meals, Gauging Recovery, Gout, And More...

Chris Barakat - The Complete Guide To Body Recomposition

Q+A: The Best Flexible Dieting Strategy For Alcohol, Properly Applying RIR To Your Training, And More...

12 Things Our Clients Who Build The Most Muscle All Do Differently

PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea

The RDL Masterclass: Every Mistake Killing Your Glute Growth

PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience)

If We Could Only Do One Exercise Per Muscle Group

7 Fat Loss Mistakes Nobody Talks About (And Why They're Keeping You Stuck)

2026 Physique Game Plan: Our Training + Nutrition Phases for the Year

How To Reverse Diet The Right Way (ft. Natalie’s Post-Show Strategy)

[Replay] How To Use Pictures, Measurements, & The Scale To Assess Your Physique Progress

Q+A: Best Training For Fat Loss, Maintenance Phases, Tendon Pain, And More

Q+A | Do High Steps Hurt Muscle Growth, Managing Hashimotos, Building Shoulders, Diet Breaks, And More

How Do You Know If You're Actually Building Muscle? (7 ways to tell)

Why Your Fat Loss & Muscle Growth Has Stalled: Do You Actually Need a Health Phase?

How Aggressively Should You Be Dieting?

How To Build Your Own Flexible Meal Plan For Easier Fat Loss

(PHOTOSHOOT PREP SERIES PT. 5) Fine Tuning Your Peak Week + Photoshoot Day For The Best Result

Mastering The Rear Foot Elevated Split Squat For More Glute & Quad Gains (Movement Deep Dive)

The Best Calorie Cycling Strategies For Quicker Fat Loss

How To Know If You Should Start In A Fat Loss, Building, or Body Recomposition Phase

Next-Level Lean: What Bodybuilding Prep Teaches You About Fat Loss

How to Maximize Physique Progress in the Last Half of 2024

Advanced Female Fat Loss Strategies: Fasted Cardio, Carb Cycling, and More

The Best Strategies For Managing Restaurant Meals In A Fat Loss Phase

[PT. 8 - Phasic Dieting For Women] The Final Fat Loss Phase (8-16 weeks)

(Advanced Fat Loss) Coach Tass’ Strategy To Go From Lean To Shredded

[PT. 3 - Phasic Dieting For Women] WEEKS 1-8 PRIMER PHASE: Priming Your Body For Quicker Fat Loss & Muscle Building

Beyond the Basics: Optimizing Upper Body Training for Women

LISTENER Q+A: How quickly should you be gaining weight in a Building Phase, best pre-workout meal if you train early, does gut health impact fat loss, and more...

[pt. 7] BUILDING PHASES FOR WOMEN: When To End Your Building Phase + What To Do Next

Natalie's Body Recomposition Transformation (how she did it)

(build muscle quicker) How To Implement Progressive Overload In Your Training

[PART 3] The Female Body Recomposition Blueprint - Nutrition For Recomp (calorie cycling, peri-workout meals, & more)

[PART 1] The Female Body Recomposition Blueprint - Understanding Recomp​ + Finding The Best Approach For You

A Deep Dive Into Fat Loss (Interview On The Jack Hallows Podcast)

The Hidden Consequences Dieting Too Frequently Has on Women's Fat Loss

Brandon DaCruz - (PT. 1) Specialization Training Phases: How to Bring Up Lagging Muscle Groups AUDIO CORRECTED

[PART 1] The Female Body Recomposition Blueprint - Understanding Recomp + Finding The Best Approach For You