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PODCAST · health

Lift & Learn

by Isaiah Copon

In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new information and solutions to your weight loss and fitness journey that will actually help you. It might not take 4-8 weeks to reach your goal and that’s just the truth. There is no magic pill when it comes to weight loss or strength gain, it’s just about doing things properly and consistently and you’ll learn a lot more about this when you hit that play button!

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Episodes

  1. #152: Training Mistakes People Make at the Start of the Year, Building a Solid Foundation

    After talking about the New Year's crowd, my current diet and my daddy-daughter weekend, I talk about common training mistakes I see at the gym, and how to build a solid foundation for the year. Common training mistakes (8:28) Building a solid foundation (13:35)

  2. #151: How To Keep Momentum Going Forward, Why Recovery is Underrated

    After talking about the start to the new year and a new camera I've been playing with, I talk about how to keep your habits going after week one, and why recovery is so underrated. How to Keep Going After Week One (5:27) Recovery: So underrated (11:20)

  3. #150: How to Start the Year Off Right (Health, Career, Life)

    After talking about all things Christmas along with diet and training lately, I talk about how you can start the year off on the right foot. How to start the year off properly (8:25)

  4. #149: Eating Strategies For the Holidays, Resetting and Reflecting On 2025

    After talking about my diet and training lately, I talk about eating strategies for the holidays and resetting and reflecting on 2025. Eating Strategies for the Holidays (5:14) Resetting and Reflecting (16:09)

  5. #148: Perfecting Your Winter Arc, When Less Is More

    After talking about my week recovering from sickness then getting back into the gym, I talk about how to perfect your winter arc and when less is more when it comes to your gains. Perfecting the Winter arc (6:22) When less is more for gains (11:14)

  6. #147: How to Beat SAD This Winter, Healthy Joints Equals Better Gains

    After talking about my training, nutrition, and my daughter, I talk about how you can beat SAD (Seasonal Affective Disorder) this Winter and why healthy joints means more gains. How to beat SAD (7:32) Why healthy joints lead to better gains (14:32)

  7. #146: Using Wearable Tech to Improve Health, How to Warmup Properly

    After talking about my own training and nutrition, and the Toronto Blue Jays, I talk about how to use wearable tech to improve your health and how to warmup properly. Wearable tech to improve health 11:13) How to warmup properly (16:51)

  8. #145: How to Avoid Excessive Weight Gain During Winter, Cold + Heat Exposure

    After talking about my training, diet, Muskoka trip, and the Toronto Blue Jays going to the World Series, I talk about how to avoid gaining too much weight this Winter and then I talk about cold and heat exposure. How to avoid excessive weight gain during Winter (5:05) Cold and heat exposure (11:11)

  9. #144: How to Clean Bulk the Right Way, Why 'All or Nothing' Doesn't Work

    After talking about my training split, my MacBook Pro, and my food lately, I talk about how to clean bulk properly and why you need to move away from the 'all or nothing' mindset to make sustainable gains. How to clean bulk (9:05) Shifting away from 'All of Nothing' mindset (19:28)

  10. #143: Why Recovery is Important, Best Functional Exercises You Can Do To Improve Life

    After talking about how my Hyrox competition went, Apple Watch Series 11, and the new Meta smart glasses, I talk about why recovery is so important and I'll discuss the best functional exercises you can do every single day. Why Recovery is Important (11:24) Functional Exercises (15:50)

  11. #142: Do Your Dead Hangs, Why You Should Train Hyrox-Style

    After reflecting about 5 years of Lift and Learn podcast and talking about the Hyrox competition coming up in 1 week, I talk about why you should do dead hangs and why you should start training hyrox-style. Do your Dead Hangs (8:14) Start Training Hyrox-Style (13:00)

  12. #141: Why You Should Set Goals, Best Leg Exercises For Life

    After talking about my daughter's birthday and how my Hyrox training is going, I talk about the importance of setting goals and the best leg exercises to do forever. Why you should set goals (8:01) Best Leg Exercises (20:01)

  13. #140: Why Rotational Exercises are Key, Why Underrating is Holding You Back

    After talking about my daughter walking, my Halfrox, and the Blue Jays, I talk about why you need to be doing more rotation work and why undereating is holding you back. Rotation movements (10:26) Why undereating is preventing you from your best self (17:43)

  14. #139: How to Workout on Minimal Time, How More Steps Makes You Healthier

    After talking about some of my latest goals and training along with how my life is lately, I talk about how taking more steps throughout the day will make you a healthier person and how you can workout if you only have a little bit of time. Why taking more steps makes you healthier (12:09) How to...

  15. #138: How Eating More Calories Can Help You Lose Weight, How Slowing Your Reps Down Can Improve Your Gains

    After talking about some of my goals, life lately, and how the diet has been going, I talk about how eating more can help you lose weight and why slowing your reps down can lead to even more gains. How eating more calories can help you lose weight (9:15) Why slowing your reps down can improve…

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  16. #137: How to Start the Year Off Properly in 2025

    After talking about how the holiday season went, my training lately, and getting over my injuries, I talk about what you can do to start 2025 off on the right foot. How to start the year off the right way (10:16)

  17. #136: How to Reverse Upper Crossed Syndrome, The Benefits of Pilates

    After talking about my week, Black Friday in the US, playing basketball, the latest on my diet and exercise habits, I talk about how to reverse the effects of Upper Crossed Syndrome along with the benefits of Pilates. Upper Crossed Syndrome (7:57) Benefits of Pilates (14:05)

  18. #135: How to Lose Fat Without Losing Muscle, Circuit Training vs Straight Sets

    After talking about my lengthy hiatus from the podcast game, I talk about how to lose fat without losing muscle and the difference between circuit training and doing straight sets. How to lose fat without losing muscle (7:45) Circuit training vs straight sets (19:25)

  19. #134: Is Sodium Actually Bad For You?

    After talking about the Super Bowl, and my life for a bit, I talk about sodium intake, and if you really need to eliminate it from your life. Importance of sodium (6:32)

  20. #133: What to Know Before Going to the Gym for the First Time, How to Start the Year Off the Right Way

    After talking about going golfing in the Winter, Alone on Netflix, and reviving my Kindle, I talk about what you need to know before going to the gym for the first time and how you can start this year off the right way. What to know before your first day in the gym (6:00) How to start the year…

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  21. #132: Why You Should Stop Weighing Yourself, Changing Your Eating in 2024

    After talking about the past few weeks which involved a trip to Buffalo for the Chicago Blackhawks game, family parties, and going to Barrie for Snow Tubing, I talk about why you need to stop weighing yourself with a traditional scale and you can change your eating for the better this year. Why…

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  22. #131: How To Improve Your Sleep, What to do When You’re Too Stressed to Workout

    After talking about Christmas holidays, I talk about what you can do to improve your sleep and what exactly to do when you’re too stressed to workout. How to improve sleep (9:24) What to do when you’re too stressed to workout (21:35)

  23. #130: Eating Better to Improve Skin Health, How to Sit Less and Be More Active

    After talking about why rest is important, the Movati Gala, and iOS 17.2 with the Journal update, I talk about how you can eat better to improve your skin health and how to sit less and be more active. Eating better for skin health (6:38) Sitting less and being more active (13:06)

  24. #129: Why and How to Drink More Water, How to Get Back Into Exercise After Some Time Off

    After talking about why protein shakes might be more necessary than you think, and some family life, I talk about why and how to drink more water and how to get back into exercise after some time off. Why and how to drink more water (8:31) How to get back into exercise after a break (17:20)

  25. #128: Using IF to Lose Weight Properly, Benefits of the Sauna

    After talking about Hawaii again, I talk about how to use intermittent fasting properly and the benefits of regular sauna use. Using IF to lose weight properly (10:48) Benefits of sauna (18:28)

  26. #127: How to Build Great Shoulders, Best Strategy to Lose Fat and Gain Muscle

    After talking about why getting outside is important for your health, my trip to Hawaii, and Ted Lasso, I talk about how you can build aesthetically pleasing shoulders and the best strategy to lose body fat and gain muscle mass. How to build great shoulders (8:15) Best strategy to lose fat and…

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  27. #126: Why Compound Lifts are Important, Diet Adjustments to Lose Weight and Burn Fat

    After talking about how to prevent sickness, my journey to Pittsburgh for the Chicago Blackhawks game, and the rest of my week, I talk about why compound exercises are so important and tweaking the diet to lose weight and burn fat. Why compound lifts are key (15:08) Diet adjustments to succeed...

  28. #125: How to Train With Minimal Equipment, What to do When Clients Don’t Listen

    After talking about what to do when you’re mentally drained, an interesting party, and the recent Apple iPhone event, I talk about how to train properly with minimal equipment and what to do when clients don’t listen to you. How to train with minimal equipment (10:15) What to do when clients…

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  29. #124: How to Improve Grip Strength, Can Yoga Be a Proper Mobility Substitute

    After talking about the importance of being consistent and my life these days, I talk about how you can improve grip strength and if yoga is a proper substitute for targeted mobility work. How to improve grip strength (8:57) Yoga and mobility talk (15:12)

  30. #123: Best Resistance Band Exercises, About Post Workout Stretching

    After talking about creatine, the Chicago Blackhawks, and my Summer so far, I talk about the best resistance band exercises and if you should stretch after a workout. Best resistance band exercises (10:10) Post workout stretching (17:00)

  31. #122: Why Warming Up Is So Important, How to Improve Your Squat

    After talking about WWDC, Apple’s conference, the end of the NHL and NBA season, my own training, and Threads, I talk about why warming up is so beneficial and how to improve your squat form. Why warming up is so important (12:46) How to improve your squat form (20:49)

  32. #121: What Your Plate of Food Should Look Like, When to Increase Weights in the Gym

    After talking about why balance is so important when it comes to improving your health, the NBA playoffs, and bowling with the boys, I talk about what your plate of food should look like and when to increase the weights you’re using at the gym. Ideal plate of food (10:39) When to increase weights...

  33. #120: How to Bring Up a Lagging Body Part, How to Overcome Lower Back Pain

    After talking about why consistency is so important, my new injuries and life with the family, I talk about how you can bring up a lagging body part and how to overcome lower back pain which affects millions of people. How to bring up a lagging body part (12:44) Overcoming lower back pain (17:02)

  34. #119: Training for Cardio vs Muscle Growth, Food Staples You Should Be Eating

    After talking about why the weekends could be holding you back, my finger injury update, and sports, I talk about how training for cardio and muscle growth are different and then I talk about some food staples you should be eating to be the best you. Training for cardio vs muscle growth (7:50)…

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  35. #118: Avoiding Muscle Loss While Cutting, How to Deal with Achilles Pain

    After talking about how important water can be, training through injury, and Summer plans, I talk about how you can keep your muscle while doing a cut. And then I’ll talk about how you can deal with achilles pain. Keeping on muscle while cutting (8:11) Dealing with achilles pain (15:26)

  36. #117: How to Overcome Knee Problems, How to Improve Shoulder Mobility and Stability

    After talking about how slow negative reps can give you increased muscle gains and my new job that I’m super excited for, I talk about how you can overcome knee problems and ways to improve your shoulder mobility and stability. Squat University post: https://tinyurl.com/2eks9mtr Overcoming knee...

  37. #116: How to Even Out Muscle Imbalances, Best Exercises for Tight Hips

    After talking about what’s more important between diet and exercise, I talk about how you can even out certain muscle imbalances in the body and I break down the best exercises for tight hips. How to even out muscle imbalances (10:38) Best exercises for tight hips (16:04)

  38. #115: Listing Some Vegan Protein Sources, How to Fix Hypermobility

    After talking about why resistance training is so important and some games I’m excited for this week, I talk about a variety of vegan protein sources and how you can fix hypermobility issues. Vegan protein sources (9:42) How to fix hypermobility (12:54)

  39. #114: Is Cardio Necessary To Build Muscle, How to Tackle Mental Health

    After talking about why progressive overload can be so important to make long term gains and progress, I talk about if cardio is necessary to help build muscle, and how to take control of your mental health. Is cardio important for building muscle? (7:20) About mental health (11:12)

  40. #113: Should You Have a Plan to Get Stronger, How to Overcome Body Dysmorphia

    After talking about why you need to lose body fat this year and some of the TV I’ve been watching lately, I talk about if you should have a plan to get stronger and how to overcome body dysmorphia. Long term planning to get stronger / more intense workouts (10:30) How to overcome body dysmorphia...

  41. #112: What Supplements to Take, Why Being Too Strict Can Be Detrimental to Your Health

    After talking about why you need to pace yourself if you’re looking to make long term gains, I talk about what supplements you should take and why being too strict can be detrimental to your health. What supplements to take (10:50) Why being too strict can be detrimental (18:29)

  42. #111: When To Do Yoga, Why You Need to Reduce Your Sugar Intake

    After talking about why sleep can be so important, I talk about when to do yoga and why you need to be reducing your sugar intake if you’re looking to be more healthy this year. When to do yoga (11:59) Why you should reduce your sugar intake (15:59)

  43. #110: How to Stay Consistent This Year, How to Build Muscle and Stay Flexible / Mobile

    After talking about some activities I did this week, I talk about how you can stay consistent this year in terms of bettering your health, and how you can build muscle while staying flexible / mobile. How to stay consistent this year (10:50) Building muscle while staying flexible / mobile (15:50)

  44. #109: Do You Need to Weigh and Track Your Food, Why Building Muscle is Key

    After talking about why you need to focus on the journey, the holiday season, I talk about if you need to weigh and track your food to get to your goals and why building muscle is absolutely key this year. Do you need to weigh your food (14:24) Building muscle is the key (21:20)

  45. #108: How to Prevent Knees Caving In During Squats, Why Increasing BMR Is So Important

    After talking about why breathing is one of the easiest fixes you can make in your life to be healthier, I talk about how to prevent your knees from caving in during squats and why you need to increase your BMR right now. Preventing knees from caving in during squats (6:55) Why you need to…

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  46. #107: How to Eat Going Into the Holidays, Are Supersets Necessary If You Don’t Like Doing Them

    After talking about why carbs can be so important when it comes to your workouts, and some eye-opening mobility issues, I talk about how you should eat going into the holiday season so you don’t gain too much weight for the rest of the year and then I’ll talk about if supersets are necessary to...

  47. #106: Can Lack of Sleep Lead to Weight Gain, What to do on Rest Days

    After talking about how diet is best followed when there’s a balance, and a new gym I’ve been lifting at, I talk about how a lack of sleep could actually lead to gaining weight and what you can do on rest days. Lack of sleep leading to weight gain (12:34) What to do on rest days (18:16)

  48. #105: The Most Undervalued Benefit of Exercise, Why Body Weight Training Can Be Beneficial For Everybody

    After talking about assessments, and how I got my habits to stick around, I talk about the undervalued benefit of resistance training and why body weight training can be so important. Undervalued benefit of exercise (15:04) Importance of body weight training (19:01)

  49. #104: Should You Eat Before a Morning Workout, Benefits to Training With a Partial Range of Motion

    After talking about why eating more can actually get you to your body goals, snow, and music, I talk about if you should be eating before a workout if you lift in the early morning and if partial ROM training is actually effective. What to eat if you workout in the early morning (12:39) Are there...

  50. #103: Rotation and Anti-Rotation Training for Longevity, Balance and Stability Exercises for Overall Health

    After talking about what will actually get you the best results in terms of your health and fitness, people getting cancelled, golf, and the future of the Witcher, I talk about why rotation and anti-rotation movements need to be in your workout routine, and why balance and training is an...

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ABOUT THIS SHOW

In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new information and solutions to your weight loss and fitness journey that will actually help you. It might not take 4-8 weeks to reach your goal and that’s just the truth. There is no magic pill when it comes to weight loss or strength gain, it’s just about doing things properly and consistently and you’ll learn a lot more about this when you hit that play button!

HOSTED BY

Isaiah Copon

CATEGORIES

health fitness nutrition

Frequently Asked Questions

How many episodes does Lift & Learn have?

Lift & Learn currently has 138 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.

What is Lift & Learn about?

In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new...

How often does Lift & Learn release new episodes?

Lift & Learn publishes regularly with 138 episodes available. Check the episode list for the typical release schedule.

Where can I listen to Lift & Learn?

You can listen to Lift & Learn on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.

Who hosts Lift & Learn?

Lift & Learn is created and hosted by Isaiah Copon.
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