Fit Bod Blueprint

Not all arm exercises are created equal.In this episode, Phil and Tyler blind rank the best bicep and tricep exercises and break down what actually works (and what’s overrated).You’ll learn:The most effective curls for real bicep growthWhich tricep exercises build size vs waste timeCommon mistakes that kill your arm gainsHow to choose the right variations for your goalsIf you want bigger, stronger arms… this one’s for you.

Most people don’t struggle with knowing what to do… they struggle with saying no.In this episode, Phil and Tyler break down why learning to say no is one of the most powerful skills for fat loss, fitness, and long-term consistency.You’ll learn:Why “no” is a complete sentenceHow people-pleasing sabotages your progressThe real trade-offs behind your fitness goalsHow small “yes” decisions lead to big setbacksWhy discipline gets easier over timeIf you want real results, it starts with protecting your time, energy, and habits.

Most people don’t fail because they lack motivation… they fail because they avoid the boring stuff.In this episode, Phil and Tyler break down why simple, repeatable habits—like tracking food, drinking water, and sticking to a routine—are the real key to fat loss and muscle growth.You’ll learn:Why boredom = progressHow consistency beats motivationThe small habits that drive real resultsWhy doing less (but better) actually worksIf you want results in 2026, stop chasing new plans… and start mastering the basics.

In this episode of The FitBod Blueprint, Phil and Tyler talk through what to do when life throws your normal routine off course. From ice storms and school closures to kids being home all week, they break down how to adjust your training, food, and expectations without feeling like you’ve fallen off.They also talk about why missing a few workouts is not the end of the world, how to tell the difference between a real reason and an excuse, and why staying flexible matters more than trying to be perfect. Plus, they close it out with another fun blind rank, including Pokémon and NFL quarterbacks.

In this episode, Phil turns the mic around and digs into Tyler’s story, from his early days lifting in high school to competing in men’s physique, powerlifting, and bodybuilding, and finally landing in a more balanced place with training today. They talk through what first sparked Tyler’s interest in fitness, how his mindset changed over the years, what he learned from prep life and post-show rebounds, and why chasing health looks a lot different now than it did in his 20s. It’s an honest look at the evolution of a coach who has lived through the extremes and came out with a deeper perspective on fitness, family, and the long game.

Phil and Tyler are back with part two of their deep dive into why most people bail on their New Year’s goals—and how to avoid becoming one of them. This week, they unpack the real reasons your plan might not be working (even if you feel like you’re doing “everything right”).They cover:• Why copying someone else’s plan almost always backfires• The importance of tracking food, workouts, and steps—without obsessing• How to stop self-sabotaging every time life gets busy• Why accountability beats motivation every time• And the truth about fast results vs. actually keeping weight offIf you’ve ever said “I know what to do, I just don’t do it,” this one’s for you.🎧 Plus: liver king psychology, GLP-1 hot takes, and a blind rank of Gen 1 Pokémon—because balance.

You lost the weight… but now the scale is creeping back up. In this episode, Phil and Tyler unpack why that happens—even when you're doing most things right—and what to expect after a fat loss phase so you don’t spiral.They cover:• Why 80–90% of people regain weight within a year• The difference between weight gain vs. fat gain (huge)• What a healthy maintenance phase actually looks like• How to change your identity and mindset to keep weight off for good• Why long-term success isn’t about losing weight—it’s about keeping it off• And yes… a quick PSA on GLP-1sPlus, they break down Super Bowl Sunday, Pokémon rankings, and the ultimate pizza topping showdown.🎧 If you've ever thought “why bother?” after seeing the scale bounce back up, this one’s for you.

In this episode of The FitBod Blueprint, Phil and Tyler rank their go-to chest exercises—no overthinking, just straight-up gym talk from two guys who’ve been at it for years. From barbell bench to machines you probably forgot about, they break down what actually helps you build muscle and what’s just wasting space in your program. From barbell staples to machine hacks, they break down what movements are worth your time and which ones are just taking up space in your workout.They cover:• The underrated power of decline press (and why nobody does it)• What movement made Phil say he’d “marry it and make a family with it”• Why dumbbells often beat barbells for hypertrophy• How to upgrade chest machines with simple tweaks (like a foam roller)• The most beginner-friendly way to build your pecs without getting hurt

In this holiday edition of The FitBod Blueprint, Phil and Tyler reframe what it means to navigate Christmas and the New Year while still caring about your health—without guilt, without extremes, and without losing your mind. They unpack:• Why “surviving the holidays” is the wrong mindset• How to realistically manage gym expectations during holiday chaos• Tips for handling leftovers, drinks, desserts, and social events• Smart strategies for staying on track without tracking everything• Why taking time off doesn’t equal falling offPlus:The real meaning of Boxing Day (it’s not Canadian Fight Club)A blind rank of the best Christmas movies—and where Die Hard really belongs🎄 Whether you’re feeling anxious or just want to enjoy your Christmas ham without blowing your goals, this episode is packed with practical advice and dad-level Christmas jokes.

In this episode of The FitBod Blueprint, Phil and Tyler break down the surprisingly beneficial (and often misunderstood) topic of taking a week off from training. Whether it’s planned, forced (hello, vasectomy recovery), or just overdue, stepping away from the gym doesn’t mean losing progress—when done right, it can actually accelerate it.They dive into:• Why time off won’t wreck your gains (and might help your mental game)• How to approach planned rest vs. deloads• What actually causes muscle loss—and why most people are nowhere near it• Why your nutrition shouldn’t change during your week off• The surprising strength and energy boost most people feel after taking a breakPlus:Phil shares his guilt-free approach to kids, tablets, and snow day TVTyler confesses he still owns his original N64 (and Pokémon cards)They wrap with a blind ranking of all-time favorite video game consoles—and one that caused Red Ring of Death PTSD🎮 Listen in and learn why rest isn’t just earned—it’s part of the plan.

In this episode of The FitBod Blueprint, Phil and Tyler dig into the top 3 training mistakes they see over and over again—stuff that’s probably sabotaging your results, even if you think you’re doing everything right.They cover:• Why sloppy form is costing you more than you think• How inconsistency and program-hopping stall long-term progress• The myth of needing to do more (and why most people don’t train hard enough)• The truth about tempo, intensity, and what actually builds muscleThis one’s part rant, part wake-up call, and part blueprint for training smarter; not just harder.Plus:Phil shares how his Florida upbringing made him allergic to mowing grassTyler explains the concept of “minimum effective dose” with just the right level of sassAnd they close out with another blind rank—Pixar edition🎧 Listen in and find out if you’re guilty of any of these gym killers—and how to fix them fast.

The holidays are here, and with them comes the chaos: parties, school events, extra work demands, and the unspoken pressure to say “yes” to everything. In this episode of The FitBod Blueprint, Phil and Tyler unpack the addiction to being busy—and how it quietly sabotages your fitness, your mental health, and your ability to just enjoy life.They dive into:• Why we glorify “busy” and how to break that mindset• The difference between productive seasons and burnout loops• How to adjust your workouts (and expectations) during demanding times• What it really means to “hold the line” with your health• The art of saying no—without guiltThis is for anyone who’s ever said “I just don’t have time right now” and felt a little defeated by it. Whether you're juggling work, kids, or a dozen seasonal obligations, this episode is your permission slip to slow down, simplify, and breathe.Plus:Client stories that show what real flexibility looks likeA nostalgic rant about 90s cartoonsAnd a blind ranking of NHL goalies from the last 10 years (Phil’s got receipts)🎧 Tune in and learn why being content, consistent, and a little less “go go go” might be exactly what you need.

In this episode of The FitBod Blueprint, Phil and Tyler each bring their top underrated exercises to the table—and some of them might surprise you.Whether you're struggling with posture, lower back pain, or just want to move and feel better in day-to-day life, these movements deserve a place in your program. From farmers carries to face pulls, Pallof presses to hip thrusts, they break down:Why Bulgarian split squats are a must (even though they suck)How single-leg deadlifts reveal your true balanceThe reason nobody talks about Pallof presses but everybody shouldWhy more people need to hip thrust (and what Newton would say about it)A bonus plug for hyperextensions and building spinal enduranceThey also share some personal hacks for home gym setups and sprinkle in a blind rank of all-time hockey legends.

In this episode of The FitBod Blueprint, Phil and Tyler jump into a blind ranking challenge—this time with supplements. Creatine, whey, BCAAs, beta‑alanine, omega‑3s… none of them are safe.With no idea what’s coming next, they lock in their rankings one by one and talk through the real pros and cons of each supplement, including:Why creatine is so highly regardedWhere whey protein actually belongsWhen BCAAs might make sense (and why most people don’t need them)The truth about beta‑alanine tinglesPhil’s take on omega‑3s and prostate healthAnd the difference between useful supplements and money-wastersThey wrap things up with a rapid‑fire bonus round: blind‑ranking foods that start with the letter T.🎧 Tune in and see how your own supplement list compares.

In this episode, we’re putting three types of cardio on the chopping block: steady-state steps, HIIT, and group classes in this edition of Date, Marry, Eliminate. One gets a forever commitment, one gets a quick fling, and one’s gotta go. Phil and Tyler break down: Why HIIT isn’t always the magic fat-burner people think it isThe surprisingly underrated benefits of just walking moreAnd which group fitness classes we’d sneak into the rotation (even if we won’t admit it out loud)We also talk about how different cardio fits into real-life goals- whether you’re trying to lose fat, keep up with your kids, or just stop dreading your workouts. 

In this follow-up episode, Coach Phil continues his conversation with Dr. Chris Stanton—this time focusing on Chris’s work in financial coaching. They dive into the emotional side of money, the shame so many people carry around debt, and why budgeting isn’t about restriction—it’s about creating freedom.Chris shares:• How he helps clients untangle guilt and avoidance around finances• Why money habits mirror health habits• The unexpected link between self-worth and spending• Tools he uses to help people feel confident, not controlled, by their budgetThis episode is for anyone who’s ever felt behind with their money—or afraid to even look. Chris brings real talk, practical insight, and a ton of compassion to a topic most people avoid.Listen in and start building a better relationship with your finances—without the shame.

In this episode of The FitBod Blueprint, Phil is joined by longtime friend and former client Dr. Chris Stanton. Chris opens up about growing up overweight, his early experiments with keto, and the moment he realized he needed a sustainable, long-term approach to fitness. Together, they cover: • Chris’s background and struggles with weight from a young age • What finally clicked when he started coaching with Phil • The shift from chasing fads to building systems • What being “coachable” really means—and how it can change your life • Why Chris now calls fitness a form of self-respect It’s a vulnerable, insightful, and honest conversation that’ll hit home for anyone who’s tried everything but never quite stuck with it. Tune in to hear how one client went from extremes to real, lasting progress—and why he’s never looking back. 

In this episode of the Fit Bod Blueprint, Phil and Tyler dive into one of the most common issues people face in the gym—back pain. Whether you’ve tweaked something recently or have dealt with chronic tightness for years, this one’s all about how to keep training smart without making things worse. They break down common causes of low back discomfort during workouts, movements to be cautious with, and exercises that are often safe to keep in. You’ll hear about core work, tempo, and how loading the spine isn’t always the enemy—but poor form and ego lifting might be. If you want to stay active, avoid setbacks, and train with confidence—even when your back isn’t perfect—this episode is for you. 

In this episode of the Fit Bod Blueprint, Coach Phil and Coach Tyler unpack one of the most debated topics in fitness: HIIT cardio vs. steady state. With summer in full swing, busy schedules, and life transitions (hello, baby #2 for Tyler!), this conversation is all about how to get the most bang for your buck when it comes to cardio. They dive into how to choose the right type of cardio for your goals and lifestyle, the science behind HIIT’s fat-burning advantage, and when slow, steady walks can still do the job. Plus, they get into their favorite forms of HIIT—from med ball slams and sled pushes to burpees on vacation—and where cardio fits for athletes, lifestyle clients, and bodybuilders alike. If you’ve ever wondered how much cardio you really need, when to push harder, or why walking still counts, this one’s for you. 

In this powerful episode of the Fit Bod Blueprint, Coach Tyler sits down with one of his longest-term clients, Stacey, to share her inspiring transformation—from being 74 pounds with a feeding tube and planning her own funeral, to becoming a strong, confident woman pursuing the stage. Stacey opens up about the physical and mental challenges she’s overcome, including the decision to step back from her first bikini prep to prioritize her family and mental health. Together, they explore the emotional layers of physique development, the importance of trust in the coach-client relationship, and what it really means to pursue fitness as a lifestyle—not just a phase. Whether you're an aspiring competitor or simply chasing long-term health, this conversation is packed with relatable moments, mindset shifts, and reminders that your worth is never defined by a scale. 

In this episode of the Fit Bod Blueprint, Phil and Tyler tackle a hot summer topic: how to navigate vacations without sabotaging your fitness goals—or your fun. Whether you're heading to the beach, the mountains, or an all-inclusive resort, they break down practical strategies for approaching food, movement, and mindset while traveling. From the "Memories Over Macros" mantra to setting expectations around scale weight, alcohol, and gym access, this episode is packed with actionable advice and real talk. You’ll hear simple tips like using hand-portion guides, planning two out of three meals, walking after meals, and how to balance enjoyment with structure.Perfect for anyone planning a trip this summer—or just trying to build a sustainable approach to health that includes both discipline and downtime. 

Phil and Tyler sit down to unpack the most controversial relationship in strength training: the deadlift. Is it a ride-or-die lift that deserves a long-term commitment, or is it more of a seasonal fling you outgrow over time? In this episode, they talk through: • How deadlifts fit into different seasons of training • Why some people swear by them while others swap them out • Coaching insights for when deadlifts might actually do more harm than good • What other lifts might play the role of “marriage material” in a solid training plan If you’ve ever questioned whether deadlifts are worth the hype—or just want to hear two coaches hash it out with nuance, humor, and experience—this one’s for you. Plus, a lighthearted round of "Date, Marry, Kill" with other gym favorites like hip thrusts, back squats, and Bulgarian split squats. 🎧 Listen in, laugh a little, and rethink your next leg day. 

Ever wonder why you’re gasping after stairs but crushing your jog? Or why your fat loss stalls when you cut carbs too low? In this episode of FitBod Blueprint, Phil and Tyler geek out (in the best way) about glycolysis — the body’s metabolic switch that turns carbs into clean-burning energy. You’ll learn: Why keeping carbs in your fat loss phase actually helps preserve muscleHow your body shifts from using carbs to fat as fuel (and why it matters)Why your fitness tracker is lying to you about calories burnedWhat nutrient timing really does for your workoutsWhy lifting weights matters more than you think when trying to lean outWe also toss in a hockey-themed “Would You Rather” you won’t forget. Whether you're a coach, competitor, or just trying to understand your body better, this episode gives you the real talk behind fat loss and fueling performance. 

In this episode of the FitBod Blueprint, Phil and Tyler get real about one of the biggest difference-makers in coaching success: setting the right kind of goal. From personal updates on dad life, backyard battles with dandelions, and deadlift PR dreams, they dive deep into the power of goal setting—and why most people stop setting them by age 25. Phil and Tyler break down the SMART goal system—Specific, Measurable, Achievable, Relevant, and Time-bound—and explore how it’s ideal for beginners who need structure, confidence, and consistency. But for those who crave challenge and growth, they introduce stretch goals—big, bold, often uncomfortable goals that push you out of your comfort zone and demand real transformation. They also discuss how to combine both approaches for long-term success and offer examples from coaching clients, personal fitness, and even learning new skills like languages. If you’ve been coasting without a clear plan, this episode will help you figure out what goal style suits your journey—and how to take the next right step. 

In this powerful and down-to-earth episode, Coach Tyler sits down with his long-time client David, who began his coaching journey in his late 50s and is now thriving at 62. Together, they reflect on nearly five years of consistent work through fat loss, building phases, injuries, and even a pandemic. David shares his early years of training influenced by bodybuilding magazines, his regrets about chasing extreme plans, and the surprising truth he’s learned later in life—that sustainability, personalization, and recovery matter more than going hard all the time. From recovering after major back surgery to deadlifting pain-free, to enjoying weekends with cocktails and still maintaining his physique, David has found what he calls “the golden ring”: strength, energy, and freedom in his daily life. If you’re in your 40s, 50s, or beyond and wondering whether it’s too late to build muscle or finally feel your best—David’s story proves that the best days might still be ahead of you. 

In this episode of The FitBod Blueprint, Phil and Tyler dive into a real talk about alcohol and how it affects fat loss, muscle building, and overall health. Whether it’s a glass of wine with dinner or a full-blown weekend bender, they break down what’s actually happening in your body, how to track it, and why even "zero-carb" drinks still pack a punch. Tyler shares how hauling 11 yards of dirt reminded him of the hidden perks of lifting, and Phil opens up about how a 30-day break from alcohol led to one of the biggest changes in his body composition. If you’ve ever wondered how much your weekend drinks are slowing your progress—or if you can still enjoy a bourbon without wrecking your goals—this one’s for you. 

In this episode of The FitBod Blueprint, Phil and Tyler talk candidly about what to do when life throws you curveballs—and how to stay on track with your goals anyway. Whether it’s injury, family chaos, burnout, or plain old bad luck, adversity is part of the journey. Tyler shares a recent string of setbacks with his own training, and Phil dives into the difference between default responses (like quitting or ghosting your coach) and productive ones (like adapting and communicating). They break down practical tools to keep moving forward when things go sideways, plus the mindset shift that separates those who reach their goals from those who don’t. If you’ve ever said “now’s just not a good time,” this one’s for you.

In this episode of The FitBod Blueprint, Phil and Tyler get real about what they wish they knew 10 years ago when it comes to fitness and body composition. From being crushed by insane training volume and unsustainable cardio, to learning the hard way about healthy minimums for carbs and fats, this one’s packed with both laughs and lessons. Tyler also brings a coaching perspective on how to actually set someone up for a successful fat loss phase—hint: it starts with maintenance. Whether you're a coach, a client, or somewhere in between, you’ll walk away with practical takeaways, some bro-science humility, and even a dad joke or two. Topics include: Why more isn’t better with training or cardioHow low is too low with carbs and fatsThe overlooked power of sleep and recoveryWhy a good maintenance phase sets the stage for fat lossAnd... what the heck is a "wobbly pop"? 

In this episode of The FitBod Blueprint, Phil and Tyler dive deep into everything you need to know about building a home gym. Whether you're considering ditching the commercial gym to train at home or you're trying to decide if a home setup is even right for you, we’ve got you covered. They discuss:✅ The mindset shift needed to make home workouts effective ✅ Pros & cons of training at home vs. the gym ✅ Best budget-friendly equipment to get started ✅ How to avoid common mistakes (like buying gear you'll never use) ✅ The hidden costs of building a home gym Plus, they break down the must-have pieces to get the most out of your training—without breaking the bank. 

Too many people start and stop with coaching, jumping in for a few months, then quitting, only to come back right where they started. Sound familiar? In this episode, Phil and Tyler tackle why this cycle keeps people from seeing real, lasting results—and how to break free from it for good. They cover: ✅ Why hopping from coach to coach (or quitting and restarting) keeps you stuck ✅ The real reason most people never reach their goals (hint: it's not your diet or workout plan) ✅ What the best coaching clients do differently to see long-term success ✅ How to adjust your mindset for real, sustainable progress ✅ The importance of checking in (especially when you’re struggling!) If you’re investing in coaching, you owe it to yourself to actually see results. This episode will help you get the most out of your journey—and stop spinning your wheels! 

In this episode of The FitBod Blueprint, Tyler kicks things off by celebrating his 36th birthday and sharing an exciting new training goal—deadlifting 500+ pounds. He discusses his switch to Westside Barbell programming, incorporating max effort and dynamic effort days, and how it’s a new challenge after years of powerlifting and bodybuilding. Phil and Tyler then dive into another round of Date, Marry, Eliminate, this time focusing on chest and shoulder fly variations: For shoulders: They debate between dumbbell, cable, and band lateral raises, breaking down the best resistance profiles, time efficiency, and pump potential.For chest: They battle it out between incline dumbbell flys, pec deck flys, and cable flys, discussing stretch, contraction, and ease of use in different setups. 

 In this episode of The FitBod Blueprint, Phil and Tyler continue their discussion on Atomic Habits by James Clear, diving into Chapter 14: "Make Good Habits Inevitable and Bad Habits Impossible." They break down how reducing friction makes it easier to stick to good habits while increasing friction can eliminate bad ones. 

 In this episode of The FitBod Blueprint, Phil and Tyler dive into the powerful Two-Minute Rule from James Clear’s Atomic Habits and how small, consistent actions can lead to major changes over time. They break down how starting with just two minutes of effort—whether it’s putting on your workout clothes, reading one page, or prepping one meal—can create momentum and make habits stick. They also discuss the importance of environment, habit stacking, and setting up systems that remove friction from your goals.Plus, they wrap up with a fun Would You Rather.

In this episode of The FitBod Blueprint, Phil and Tyler tackle the common struggle of parent guilt when it comes to prioritizing fitness and self-care. They break down why staying active isn’t selfish—it’s essential for maintaining energy, setting a positive example for your kids, and even improving your long-term health. They also share practical strategies for fitting workouts into a busy schedule, whether it’s involving the family, waking up earlier, or investing in a simple home gym setup. Plus, they wrap things up with a fun discussion: If you were in a bar fight, which movie character would you want by your side?Tune in for actionable tips, laughs, and the motivation you need to keep showing up for yourself and your family! 🎙️💪

In this episode of the FitBod Blueprint, Coach Phil and Coach Tyler tackle a popular fitness topic with a fun twist: 'Date, Marry, Eliminate – Supplement Edition.' They break down the pros and cons of creatine, protein powder, and fat burners, sharing science-backed insights to help you decide which supplements are worth your time and money. Along the way, they debunk myths, share personal experiences, and even discuss travel tips for gym-goers. Plus, stay tuned for their Mount Rushmore of musicians and a reminder that everyone starts somewhere in their fitness journey. It’s a jam-packed episode you don’t want to miss! 

In this episode of the FitBod Blueprint, Coach Phil and Coach Tyler dive into the details of their exciting $5,000 coaching giveaway to kickstart 2025! Learn how you can win a six-month coaching scholarship designed to transform your fitness and your life. Plus, hear their thoughts on building sustainable systems, the power of small changes, and how fitness impacts every aspect of life. Don’t miss out—your journey to a healthier, stronger you could start today! 

In this episode of The FitBod Blueprint, Coach Phil Pirtle and Coach Tyler Wiebe tackle a common pitfall in fat loss journeys: the relentless seven-day-a-week dieting mindset. They explore why constant restriction can backfire, leading to burnout, increased cravings, and a strained relationship with food.Phil and Tyler break down two powerful strategies to combat this cycle:Refeed Days: Controlled calorie increases, typically with more carbs and fats, to boost energy, recovery, and mental resilience.Untracked Windows: A flexible two-hour window to enjoy a meal without tracking, offering balance without derailing progress.They dive into the science behind these approaches, discuss who benefits most from each, and share actionable tips for implementing them effectively. Whether you're prepping for a physique competition, juggling parenthood, or simply aiming for sustainable fat loss, this episode is packed with insights to keep your journey balanced and effective.🎯 Key Takeaway: Consistency beats perfection. A flexible approach creates long-term success without sacrificing your social life or sanity.👉 Follow Phil on Instagram: @PirtleCoaching👉 Follow Tyler on Instagram: @tyler__wiebe👉 Book your free metabolic assessment call at FitBodInstitute.com 

In this episode of The FitBod Blueprint, Coach Phil Pirtle and Tyler Wiebe dive deep into one of the most overlooked pillars of health and fitness: sleep. With the holiday season in full swing and stress levels rising, it’s more important than ever to focus on quality rest.Phil and Tyler break down the 3-2-1 Sleep Method, a simple yet powerful strategy to optimize your nighttime routine:3 hours before bed: Stop eating to improve digestion and sleep quality.2 hours before bed: Limit water intake to avoid sleep disruptions.1 hour before bed: Eliminate or reduce blue light exposure for better melatonin production.They share practical tips, personal routines, and insights on how improving sleep can supercharge your energy, enhance muscle recovery, and sharpen your decision-making. Plus, they explore how small changes in your nightly habits can lead to big results in your fitness journey and overall well-being.Whether you're a busy parent, a dedicated athlete, or someone looking to feel more rested and energized, this episode offers actionable advice to help you wake up refreshed and ready to tackle your goals.🎧 Tune in, subscribe, and let Phil and Tyler guide you to better sleep and better results!👉 Follow Phil on Instagram: @PirtleCoaching👉 Follow Tyler on Instagram: @tyler__wiebe👉 Learn more at FitBodInstitute.comDon’t forget to leave a review and share your sleep success stories with us! 

SummaryIn this episode of the FitBod Blueprint, Coaches Phil and Tyler discuss the intricacies of designing a personal training program. They explore the importance of understanding client needs, time constraints, and the significance of enjoyment in exercise selection. The conversation delves into the benefits of compound movements, the concept of intensity, and the RIR (Reps in Reserve) method for gauging workout effectiveness. The coaches emphasize the need for realistic goal setting and the importance of finding a training routine that fits individual lifestyles.TakeawaysDecision fatigue is a common reason people seek coaching.Understanding a client's time constraints is crucial for program design.Setting realistic goals is essential for long-term success.Resources available to a client will dictate exercise selection.Enjoyment in workouts leads to better adherence and results.Compound movements provide the best bang for your buck in training.Intensity can be gauged using the RIR method.Training to failure should be used sparingly to avoid injury.A well-rounded program includes both upper and lower body exercises.Finding a training routine that fits your lifestyle is key.Chapters00:00Introduction and Weather Talk05:59Designing Your Own Training Program12:12Setting Realistic Goals and Resources17:46The Importance of Compound Movements23:50Final Thoughts on Program Design 

Welcome to the debut episode of the Fit Bod Blueprint podcast! In this episode, we explore exercise selection with a fun and lighthearted twist: "Date, Mary, Eliminate." It's all about bringing enjoyment to your fitness journey—deciding which exercises you love, which are worth committing to, and which just don’t spark joy. Tune in for an engaging discussion that reminds you the gym can be a place for growth, results, and yes, a little fun along the way.