Did you know that most active adults are under-consuming protein by 30-50 grams per day? That could be the difference between seeing progress and spinning your wheels.

On this episode, we go deep on protein and give you everything you need to know about why you should be consuming it, how much, and how to make it realistic to meet your protein goals, We give you some solid strategies to be successful in meeting your protein goals.

We also tackle the biggest challenges that most people, including ourselves and our clients, have when it comes to meeting protein goals.

We cover everything from the best whole food sources of protein and how to use supplements like protein powders and bars wisely.

If you try just one of these strategies this week, we guarantee you will see progress and success!

We've found that most people stick to the same exercises and machines when they go to the gym to workout. Maybe it's uncomfortable to try new things in front of other people, or maybe you don't have the time to learn something new.

Whatever the reason, today's episode is going to make you want to go to the gym after and try out these unique and essential exercises that have big upside to getting results.

On out last episode, we hinted at some of these movements and we wanted to go in-depth on the exercises that we used to unlock a whole new level of performance, mobility, and results with our clients. We can't understand why we don't see more people doing these exercises since they are so good and versatile!

If you want to really evolve your workouts and bulletproof your body, give these 5 exercises in this episode a try.

Also, if you want help with any of these, please feel free to DM us on Instagram @LiftLiftedPodcast and we'll make sure we set you up for success!

One of the key ingredients of fitness you may be missing in your workouts is explosive athletic training. On this episode, we cover what exactly is this style of training and how you can start to incorporate this into your workouts.

Explosive athletic training would include movements like jumps, plyometrics, sprints, and explosive lifting.

We also tell you why it is crucial to add explosive training to your routine and how it can elevate performance, build strength, and enhance overall fitness.

You don't hear enough people in the fitness space talking about this, so we hope this helps you create a well rounded plan to ensure you get the most from your training, whether you're just trying to stay in shape or you're an athlete looking for a way to progress.

There's a huge debate in the fitness world right now: which is superior--cardio or strength training? If you do your research on social media, you may find a deep divide on these 2 ways of training which will leave you more confused than informed.

In this episode, we break down

1) the basics, benefits, and challenges of both strength training and cardio.

2) We share some common myths about these 2 things and information you need to know that will help you not buy into these myths.

3) Methods for balancing strength training and cardio in your overall plan as well as tips for success.

If you're struggling on which one of these to do and how much, this episode is just for you!

Life is busy- we get it.

One of the challenges we run into a lot with clients and our own schedules is how to find the time for fitness and healthy activities and habits.

On this episode, we discuss the problems that most people face when it comes to finding time for fitness. As we go through the different challenges, we also share solutions that can help anyone who's looking to start or make improvements but feels pressed for time.

Part of the process is understanding how all the pieces of fitness fit together from exercise, nutrition, recovery, support, and sustainability. When you can figure out the big picture it makes understanding how to make it work with your schedule and life much easier.

One thing we are hearing and seeing from our clients and our audience is that improving your fitness and nutrition seem to be helping people live longer, healthier, and more pain free lives.

So is fitness and nutrition the new medicine?

We offer some thoughts on Western medicine practices, how we've seen it help clients, but also how relying on this system may fall short of having the best outcomes for your health.

Too often, we see doctors handing out pills and advice rather than helping people get to the root cause of their health challenges.

On the other hand, we've seen dramatic health improvements with our clients and often better health outcomes for them related to their peer group.

But first, we catch up on life and the short break we took, including Mike's latest adventures with jiu-jitsu and navigating through some injuries.

It's a jammed packed episode!

In this episode, we give you our professional advice about what to look for in the best personal trainer for you.

With our combined experience of working in multiple gyms over the past years, we offer advice that everyone should hear before they sign up with a trainer.

Just because someone looks great and seems convincing when they are trying to sell you sessions, they may not be the best person for you or anyone for that matter.

We list the things you should look for as well as questions you should ask when you go into a meeting with a potential trainer.

We also dive deep into life and ask questions about our greatest fears as well as our greatest motivations in our lives.

We are back after a break from the Holidays and we dive right into some deep waters! Join us as we share our own goals and fears and help guide you on making the best decision with your fitness training!

When we go to Holiday parties, we always seem to get asked a lot of questions as trainers. And we love sharing our knowledge and helping. But, here's some common scenarios: some people will comment on our food choices, others will ask us about an exercise or equipment they use at the gym, and some people will ask us our thoughts about a diet trend like Keto or Fasting.

On today's episode, you get to spend an hour with us going through all the questions and comments we get during the Holidays and how we, as trainers, approach the Holidays. We also share the advice we give our clients to stay on track and keep momentum going through this festive but challenging season.

We hope you get some good takeaways from our perspective on how to manage your health and fitness through the Holiday season.