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About The team explains the critical role of pelvis and rib cage positioning in optimizing lower body and glute training.  Chapters 00:00 Introduction to pelvis importance in training 17:30 What is the pelvis and its role in movement 18:22 Understanding anterior and posterior pelvic tilt 19:21 Why pelvic stability matters for muscle growth 22:11 Rib cage position and its influence on pelvis 23:10 Signs of poor pelvic control during exercises 28:02 Common movement faults indicating pelvic instability 32:53 Tools and cues for teaching pelvic stacking 34:32 Breathing and bracing strategies for stability 42:28 Practical tips for improving pelvic and rib cage control 44:34 Summary and coaching 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/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords pelvis position, glute training, rib cage, movement mechanics, muscle growth, coaching tips

The team discusses the nuances of weight gain outside of dieting, focusing on what to expect during different phases like maintenance, reverse dieting, and building muscle. It emphasizes understanding physiological factors, psychological mindset, and practical strategies for managing weight fluctuations effectively. Chapters 00:00 Introduction to weight gain expectations post-diet 00:28 Normal scale fluctuations and their causes 02:21 Why weight increases when calories increase 05:05 Impact of menstrual cycle on water retention 08:02 Post-diet weight gain and physiological factors 12:23 Expected weight gain in the first weeks after diet 16:51 Establishing maintenance and weight stability 22:36 Building muscle and appropriate weight gain 36:31 Monitoring progress during building phases 39:18 Psychological aspects of weight gain and mindset 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 weight gain, maintenance, reverse diet, muscle building, scale fluctuations, body composition, dieting, training progress, hormonal effects, coaching tips

About Jeremiah shares insights on coaching, business growth, content creation, and mindset for coaches looking to elevate their practice and build a sustainable business. Chapters 00:00 Introduction and episode overview 03:08 Communication and expectation setting with clients 04:30 Investing in mentorship over business mentorship 05:51 Focusing on client results and coaching mastery 07:13 Handling client problems as growth opportunities 09:02 Learning from client challenges and gaps in knowledge 10:25 Viewing setbacks as stimuli for growth 11:50 Maintaining perspective during business ebbs and flows 14:00 Content creation strategies and mistakes to avoid 16:48 The importance of intentional content and speaking to your ideal client 19:31 Defining and attracting your ideal client 21:35 Transparency about timelines and realistic expectations 24:37 Showcasing results and case studies 27:19 Building trust through podcast and content 29:03 Sales approach and client onboarding 31:44 Mindset: Confidence, action, and overcoming fear 37:58 The power of motion and taking action 40:45 Recognizing patterns versus events in business 44:10 Learning from mentorship and coaching resources 46:50 Closing remarks and resources for coaches 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 coaching, business growth, content creation, mindset, coaching skills, client results, social media strategy, long-term success, coach development

About The team discusses their biggest personal + coaching takeaways from personally being coached, the challenges of self-coaching, and whether a coach should “need” their own coach? Chapters 00:00 The Importance of Coaches for Coaches 02:57 Challenges of Self-Coaching 06:09 Learning from Coaching Experiences 08:47 The Value of Coaching Beyond Certifications 12:01 Pushing Limits and Tough Love in Coaching 18:59 The Power of Coaching 20:01 Learning Through Experience 22:26 The Importance of Explaining the 'Why' 29:19 The Role of a Coach's Physique 36:41 Choosing the Right Coach 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 coaching, self-coaching, coach, personal development, coaching experience, fitness, training, coaching techniques, coach-client relationship, growth coaching, personal development, fitness, mentorship, physique, training, athlete, coaching techniques, client relationships, coaching philosophy

About Jeremiah shares eight essential rules for women to successfully build muscle during their building phases. He covers needs analysis, training strategies, nutrition, and mindset tips to optimize physique transformation. Chapters 00:00 Introduction to Building Phases for Women 04:10 Starting with a Needs Analysis 07:37 Ensuring Responsiveness and Starting in a Good State 12:08 Movement Quality and Digestion as Bottlenecks 13:59 Training Skill and Foundation 15:52 Detaching from Scale Weight and Tracking Progress 16:51 Using Measurements and Photos to Track Progress 19:13 Nutrition Setup for Building Performance 21:28 Hydration, Pre-Workout Nutrition, and Performance 24:35 Elevating Training Intensity and Technique 25:39 Key Movements and Program Structure 27:23 Progressive Overload and Movement Setup 29:18 Volume, Exercise Selection, and Muscle Focus 33:01 Monitoring Progress and Adjustments 34:54 Understanding Progressive Overload and Strength Gains 38:23 Measuring Success with Photos, Measurements, and Strength 39:21 Adjusting Calories and Managing Body Composition 43:39 Data-Driven Nutrition Adjustments 46:14 Emotional Stability During Building Phases 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 muscle building, women fitness, building phase, training tips, nutrition, physique transformation, muscle growth, fitness coaching

About Jeremiah and Natalie take a deep dive into exercise selection for achieving hypertrophy. They explore the criteria for effective hypertrophy exercises, the significance of understanding movement dysfunction, and how to balance functional movements with hypertrophy goals.  Chapters 00:00 Introduction to Exercise Selection Master Class 04:19 Understanding Hypertrophy Exercises 14:50 Movement Dysfunction and Hypertrophy 20:29 Balancing Function and Hypertrophy 20:36 Client Concerns and Movement Frustrations 23:09 Balancing Output and Function in Training 29:53 Understanding Movement Bias and Its Importance 35:02 Exercise Selection: Prioritizing Lengthened and Shortened Ranges 41:07 Program Design: Needs Analysis and Client Goals 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 exercise selection, hypertrophy, movement dysfunction, program design, muscle growth, training techniques, fitness, strength training, client goals, exercise programming fitness, training, movement, exercise selection, hypertrophy, client goals, programming, strength training, biomechanics, personal training

About Deep dive into when to repeat exercises (and for how long) vs. when to change them to maximize gains. Chapters 00:00 Team check-in and contest-prep updates 16:10 Exercise repetition vs. variety for muscle growth 20:35 Equipment availability and exercise selection 27:40 Beginners: repetition, skill, and movement mastery 29:20 Advanced lifters: individual preference and priority muscles 33:25 Compound vs. isolation exercise variation 40:15 When to change exercises: goals, plateaus, and fatigue 50:20 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/ Follow Dani on Instagram: https://www.instagram.com/daniellameans/ Keywords exercise selection, hypertrophy, muscle growth, progressive overload, training variation, exercise consistency, movement mastery, beginner training, advanced training, equipment availability, home gym programming, compound lifts, isolation exercises, RDLs, leg press, split squats, training plateaus, technical reset, exercise technique, stimulus-to-fatigue ratio, bodybuilding coaching, contest prep, physique development, training progression

About Jeremiah and Andrea discuss the concept of maintenance as a goal, exploring its potential drawbacks and the mindset that often accompanies it. Chapters 00:00 Understanding Maintenance as a Goal 02:54 The Mindset Behind Maintenance 06:07 Sustainability vs. Intentionality 09:00 The Reality of Physique Transformations 11:45 The Importance of Phased Approaches 14:51 Balancing Lifestyle and Physique Maintenance 18:00 Final Thoughts on Commitment and Progress 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 maintenance, fitness goals, sustainability, physique transformation, intentionality, dieting phases, coaching, body composition, mindset, nutrition

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

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

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: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

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

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: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

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

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