Still Intimidated by CrossFit? This Will Help

Coach Brick Headstrong meets metal and muscle in this epic episode of Reppin’ Fitness

CrossFit Level 3 Trainer, musician, and dad—Alex Mercieca—joins Brick to talk about how he mixes lifting with live music (literally) and how beginners can confidently step into the world of CrossFit.Whether you’re a curious first-timer or just want to know what “WOD” means, this episode covers it all—from bodyweight workouts to legendary CrossFit challenges like Murph and Fran. Oh, and there’s also a full breakdown of Brick’s leg day conspiracy theory.

In this episode:

- No-hands squatting while shredding guitar solos

- The difference between traditional gym workouts and CrossFit

- What a real CrossFit class is like

- Why consistency beats supplements

- What beginners need to know before their first day

Got questions like:

“What if I’m out of shape?” “Am I too old?” “Will I get hurt?”

This episode is for you.

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https://www.brickheadstrong.com

Timestamps:

00:00 – Brick’s Headbanging Test

00:56 – Meet Alex: CrossFit Trainer, Musician, Dad

03:00 – First Time Working Out

04:50 – CrossFit Rep Ranges Explained

06:00 – What CrossFit Really Is

08:00 – Can Beginners Do CrossFit?

09:00 – Leg Day vs. Lower Body Day

11:00 – How CrossFit Workouts Are Structured

13:00 – Fran, Cindy & Hero WODs

17:00 – CrossFit Results & Expectations

Coach Brick Headstrong is back—

and this time, he’s teaming up with fitness expert Dr. Allan Bacon (aka “Dr. Sizzlin”) to break down everything you need to know about your first time at the gym.Whether you're starting from scratch or just getting back into it, this episode is packed with practical tips, mindset shifts, and a few laugh-out-loud gym fails (yes, ripped pants included).

In this episode, you’ll learn:

• What to wear and bring to the gym (yes, your shoes matter!)
• How to deal with soreness after your first workouts
• Why perfect form is a myth—and what to focus on instead
• How to overcome gym anxiety and intimidation
• Beginner mistakes that lead to burnout
• Whether or not you need supplements to start
• How to form real, lasting fitness habits

Got questions like:

“What if I don’t know what I’m doing?”

“Are people going to judge me?”

“Do I need a plan before I go?”

Hit play, grab your Chuck Taylors, and let Brick and Dr. Sizzlin walk you through it—no stress, no shame, just solid advice (and maybe a few jokes).

Connect with us:

Dr. Allan Bacon: https://www.instagram.com/drallanbacon

Coach Brick: https://www.instagram.com/brickheadstrong

Support the Show: https://www.brickheadstrong.com

Coach Brick Headstrong is open for business—literally. In this episode, he teams up with entrepreneur and systems expert Brian Munroe to help fitness coaches take control of their careers and build sustainable, profitable businesses.

From pricing your services to implementing smart systems, Brick gets a crash course in what it really takes to go from certified trainer to thriving business owner. This episode is packed with real-world advice for coaches ready to level up.

You’ll learn:

• How to price your training packages with confidence
• What systems and software can save you hours each week
• The mindset shift needed to go from hobbyist to entrepreneur
• How to build an automated client onboarding system
• Why LinkedIn might be your secret marketing weapon
• Tools like Trainerize, Zapier, and ManyChat that make business smoother
• How to keep clients engaged and keep the money flowing

If you're a fitness trainer looking to grow your business—or just tired of typing with puppet fingers like Brick—this one's for you.

Got questions like:

• “How do I turn personal training into a full-time business?”
• “What tools can help me save time and grow faster?”
• “Am I charging enough for my services?”

Hit play and start building your fitness empire, one rep at a time.

Timestamps:

• 00:00 – Intro: Brick & Brian Reunite
• 01:08 – Reps, Biceps & Gym Origins
• 03:07 – Brick Gets NASM Certified
• 04:10 – Hobby vs. Business: Mindset Shift
• 05:45 – Avoiding Burnout with Smart Systems
• 06:35 – ManyChat & AI Automations
• 07:30 – Zapier: Automating Client Onboarding
• 08:40 – Pricing Your Coaching Packages
• 10:45 – Growing Beyond Solo Coaching
• 12:00 – CRMs & Using Trainerize
• 14:00 – Basic Financial Systems for Trainers
• 15:00 – Why You Should Post on LinkedIn
• 17:00 – The Client Journey Mapping Method
• 19:20 – Brian’s Fitness Transformation Story
• 21:30 – Favorite Workout Songs (Rocky 4 FTW)
• 22:45 – Dealing with Gym Intimidation
• 24:50 – Final Advice + Brick Is Open For Business

Like, subscribe, and share this episode with a coach who needs to hear it.

Drop a comment: What’s your biggest challenge as a fitness coach?

Connect with us:
Brian Munroe on LinkedIn
Coach Brick on Instagram
Support the Show

This week on Reppin’ Fitness, Coach Brick Headstrong teams up with Chris Hitchko, founder of Show Up Fitness, to unpack personal training secrets. From getting certified to building a career, they cover what it takes to go from rookie to ripped. Expect tips on turning certs into cash, why hands-on experience beats textbooks, and how to flex your way to success—plus a little country music and a 10-pound belt buckle.

Got questions like:

• "Do I need a certification to train?"
• "How do I stand out as a trainer?"
• "Can bodyweight moves get me jacked?"

Coach Brick’s got you covered—hit play and start reppin’!

Timestamps:

• 00:00 – Intro: Meet Brick & Chris
• 01:08 – Gym Vibes: Reps, Curls, and Yeehaws
• 03:14 – Chris’ Origin: From Fourth Grade to Fitness Guru
• 04:24 – Certified vs. Qualified: What’s the Deal?
• 06:33 – Top Certs: NASM, ACE, Show Up & More
• 09:50 – Career Hacks: Turning Certs into Cash
• 11:40 – Nutrition Tips: The Gray Area Trainers Miss
• 13:14 – Hands-On Training: Why It’s the Real MVP
• 16:34 – Soft Tissue Certs: Help Clients in Pain
• 17:14 – AI in Fitness: Friend or Foe?
• 20:25 – Chris’ Goal: Benching 315 Again
• 22:03 – Lifting Tunes: Country for the Win
• 23:16 – Brain Gains: Reading to Stay Sharp
• 25:26 – Advice for New Trainers: Keep Showing Up

Like, Subscribe, and Rep It Out!

Drop a comment—what’s your favorite workout jam?

Connect:

• Chris Hitchko on Instagram
• Coach Brick on Instagram
• Support the Show

What do you get when a jacked puppet interviews a cancer biologist? A repisode packed with brain gains and gym gains. This week on Reppin’ Fitness, Coach Brick Headstrong sits down with Dr. Joe Zundell to break down how the body works, what cancer actually is, how exercise helps your immune system, and why walking totally counts as a workout. They also cover the great egg shortage, gold bars, steak dinners, and the dangers of throwing either at a house. Seriously.Whether you’re curious about how cancer starts, want to know what kind of pre-workout a scientist takes, or just came here to see if Brick gets hungry mid-interview (spoiler: he does), this episode brings the laughs, the learning, and—of course—the reps.If you’ve ever said:"I don’t get what cancer is.""Does working out really make a difference?""Can I just walk and still be healthy?"Then Coach Brick says: this one's for you!Episode Breakdown:00:00 – Intro – Welcome to Reppin’ Fitness with Dr. Joe01:23 – Gym Check-In + Rep Ranges for Real Results04:30 – Brick Meets Dr. Joe’s Cats (Shoutout to Hermes & Apollo)05:42 – From Marine Biology to Cancer Research – The Origin Story07:40 – What Is Cancer? (Explained Like You’re 10)10:00 – How Reps Help Your Immune System Fight Off the Bad Stuff14:00 – Do Steps Count? Why Walking Is Legit Exercise17:00 – Genetics, Cigarettes & Radon – The Real Cancer Triggers22:30 – How Doctors Detect Cancer (and What They’re Getting Better At)24:50 – Immunotherapy, Radioactive Treatments & the Fight for a Cure26:00 – How Scientists Use AI (and Why It’s Not Replacing Brick Yet)30:00 – How to Actually Help Someone with Cancer34:45 – Cancer Myths: Juice Cleanses, Keto & Coffee Enemas?!36:30 – Dr. Joe’s Fitness Routine, Recovery Hacks & Pre-Workout Faves45:00 – Steak, Sweet Potatoes, and the Ultimate Post-Workout Meal48:15 – Closing It Out with Gratitude, Goofiness & More Reps🎧 Like, Subscribe, and Get Those Reps In!Connect with Dr. Joe Zundell on Instagramhttps://www.instagram.com/dr.joezundellConnect with Coach Brick Headstrong on Instagramhttps://www.instagram.com/brickheadstrongSupport the Podcast & Rep the Puppethttps://www.brickheadstrong.com

Parenting is exhausting, but that doesn’t mean your fitness has to take a back seat! In this episode of Reppin’ Fitness, Brick Headstrong sits down with Jen Seko, a fitness coach, mom, and live workout leader, to discuss how moms can make time for fitness, the power of burpees, and simple at-home workouts that require zero equipment.How Busy Moms Can Stay Fit – No Time? No Problem!If you’ve ever said:"I don’t have time to work out.""I’m too tired after taking care of the kids.""I can’t afford a gym membership."Then this episode is for you! Topics Covered in This Episode:00:00 - Intro – Welcome to Reppin’ Fitness with Jen Seko 01:11 - Have You Been to the Gym Today? 02:51 - The Best Rep Ranges for Strength & Endurance 04:34 - How to Find Time to Work Out as a Busy Mom 05:10 - Too Tired to Exercise? The Truth About Energy & Fitness 06:13 - Best At-Home Workouts for Moms Without a Gym 07:21 - How Gym Daycares Help Parents Stay Active 08:34 - Fun Ways to Work Out with Your Kids 09:49 - The Importance of Keeping Kids Active 10:55 - Burpees & The Power of the Live Workout Community 12:33 - Why Burpees Are One of the Best Exercises 13:30 - Who Invented the Burpee? (The Royal H. Burpee Story) 14:10 - More Than Just Burpees – Other Killer Live Workouts 15:50 - The Best (and Worst) Parts About Live Workouts 17:03 - Why Instagram Live is the Hub for the Burpee Community 18:59 - Jen’s Record-Breaking 450+ Burpee Session 19:51 - If You Could Work Out With Anyone, Who Would It Be? 21:13 - Best Workout Music – What Gets You Pumped? 22:07 - What to Eat Before & After a Workout 23:48 - Biggest Fitness Myths (Hint: Lifting Won’t Make You Bulky) 24:46 - Jen’s ‘Think Outside the Box’ Workout Video 26:30 - One Simple Fitness Habit You Can Start Today Want to see more episodes like this? Like & Subscribe!Connect with Jen Seko on Instagramhttps://www.instagram.com/newwinfitnessConnect with Coach Brick Headstrong on Instagramhttps://www.instagram.com/brickheadstrongSupport the Podcast & Rep Brick Headstronghttps://www.brickheadstrong.com

New Year, New You? Think again—here's why most New Year’s resolutions fail and how you can actually stick to your fitness goals this year! Join Brick Headstrong and fitness coach Daniel Yores as they break down the secrets to creating sustainable fitness habits for long-term success. From starting small with active rest days to understanding the balance between cardio and strength training, this repisode of Reppin Fitness is packed with actionable insights to kickstart your year the right way. To support the show, head over to https://www.brickheadstrong.com and rep Brick at the gym!

Think you're too busy or injured to work out? Think again! Learn how to train smarter, stay consistent, and avoid common fitness pitfalls.

In this repisode of Reppin Fitness, Brick Headstrong talks with fitness expert Tony Gentilcore about squeezing workouts into a busy schedule, training through injuries, and building a fitness plan that works for real life. From quick compound exercises to injury recovery tips, this is your guide to staying active no matter what life throws at you!