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Apply to work with me: https://docs.google.com/forms/d/1JeZ_BtgLpUF-9tAKzSjVfL7x1I3YIB5gdVQAl6JXPmc/edit Today we're going over the classic "eat less move more" advice and why it doesn't always work for everyone. We'll talk about how maintenance calories are more of a range than a specific number, how long you should cut for, and calorie mistakes in this episode. Enjoy!

Apply to work with me: https://docs.google.com/forms/d/1JeZ_BtgLpUF-9tAKzSjVfL7x1I3YIB5gdVQAl6JXPmc/edit This episode is for those of you who feel like you're restarting every Monday. How do you break this cycle and start managing the weekend in order to make long term progress? Listen to find out about calorie cycling, protein budgeting, and the habits that actually work.

Apply to work with me: https://docs.google.com/forms/d/1JeZ_BtgLpUF-9tAKzSjVfL7x1I3YIB5gdVQAl6JXPmc/edit  Today's episode is about something I've struggled with a lot in my life and that's anxiety. I'm still a work in progress but every day I get better at dealing with it and making friends with my brain.

Apply to work with me: https://docs.google.com/forms/d/1JeZ_BtgLpUF-9tAKzSjVfL7x1I3YIB5gdVQAl6JXPmc/edit  It's easy to think the fittest people get that way by being blessed with the highest amount of motivation—but that isn't so! Habits get and keep results and I'm going to tell you what the most important ones are in this episode.

In today's episode we're talking protein. How much you need, limits, what kinds, when to eat it. This is protein 101. Apply for coaching here: https://docs.google.com/forms/d/1JeZ_BtgLpUF-9tAKzSjVfL7x1I3YIB5gdVQAl6JXPmc/edit

From (self-proclaimed) skinny nerd to super fit! Tevin went from never worrying about his weight to putting on 30 pounds once he had his first corporate job. When his doctor told him he had high cholesterol he knew he had to make a change but wasn't sure where to start. He went from a couple random gym sessions per week to a consistent routine when he joined Beyond Fitness which he still keeps up now that he's no longer involved in coaching. We talk about the habits and mindset he adopted to get there (some might surprise you) and more in this episode!

Part three is all about training to build muscle. No fluff, just the techniques and the X's and O's behind them. Buy my book: https://www.amazon.com/Beyond-Fit-Simple-Habits-Results-ebook/dp/B0HBRXCV1Z/ref=sr_1_1?crid=1C3PJ9XY46L4Q&dib=eyJ2IjoiMSJ9.otGCihejM0vkqtEkQdpMoQ.sbQCq8aQjQFX-j_ujx9BrviqktzOBIe72T4V1nf7V5U&dib_tag=se&keywords=jake+parker+beyond+fit&qid=1786374230&sprefix=%2Caps%2C199&sr=8-1

Part two is here and we're talking nutrition. Metabolism, what to eat/not to eat and when, tracking, and when to lose/gain. A crash course in everything I know about nutrition. And please buy the book here to follow along: https://www.amazon.com/Beyond-Fit-Simple-Habits-Results-ebook/dp/B0HBRXCV1Z/ref=sr_1_1?crid=1C3PJ9XY46L4Q&dib=eyJ2IjoiMSJ9.otGCihejM0vkqtEkQdpMoQ.sbQCq8aQjQFX-j_ujx9BrviqktzOBIe72T4V1nf7V5U&dib_tag=se&keywords=jake+parker+beyond+fit&qid=1786374230&sprefix=%2Caps%2C199&sr=8-1

The (very) long awaited book and my return to podcasting is here! This is the first of three sections which I'll include all of in audiobook form on the pod. In this section we set the table with mindset—you can't change your body without first changing your mind. Please purchase the book here to follow along and support my work: https://www.amazon.com/Beyond-Fit-Simple-Habits-Results-ebook/dp/B0HBRXCV1Z/ref=sr_1_1?crid=2RNWOBA7NHQXD&dib=eyJ2IjoiMSJ9.otGCihejM0vkqtEkQdpMoQ.sbQCq8aQjQFX-j_ujx9BrviqktzOBIe72T4V1nf7V5U&dib_tag=se&keywords=beyond+fit+jake+parker&qid=1785969714&s=digital-text&sprefix=%2Cdigital-text%2C203&sr=1-1

Stress. We all have it! Lucky for you I'm a Zen master with absolutely zero stresses in my life and I'm here to teach you my ways. Jk- but I do have six tips including managing your phone, developing routines, and being grateful (yes, this actually works) to help us both stress less.

I've built hundreds of workouts over the last decade. And in today's episode I go over (in order) the three most crucial variables. We'll cover- SFR (stimulus-to-fatigue ratio) Counting body part volume The four main movement patterns Progressive overload (and it's mis-application) And much more!

Sleep is the most underrated aspect of a healthy life and healthy body. Nothing else will give you the same returns as far as mental, physical, and emotional health! Listen in to learn about circadian rhythms, cortisol management, and other sleep routines that will improve your sleep quantity and quality so you can feel your best.

On part two of this Q+A episode we're talking protein (favorite snacks/sources, timing, upper limits), macros (should you track and how to track), and sleep! Enjoy! Get signed up for my newsletter here a fresh one is coming out today (Friday): https://mailchi.mp/f63f02c4904b/the-last-mile

Your body can't adapt without recovery. That's why in addition to prioritizing weekly recovery we sometimes need a deload, where training load is dramatically reduced to "supercharge" recovery. It's like an oil change for our body. The study I referenced in which men who took multiple 3 week breaks throughout the course of a 24 week training cycle saw the same gains as men who trained throughout the cycle without breaks.

Hello faithful listeners! After a long hiatus I am back to making new episodes of the podcast. Today I talked with my fellow coach Kade Howell about: Our post photo shoot to current day training/nutrition approaches including transitioning into not tracking. Favorite muscle groups to train and how we program for clients. Tips for traveling (or any period of potentially higher than normal calorie consumption). I hope you enjoy the show and please keep up with me/give me your feedback on Instagram (@JakeParker.Fit)