Episodes
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6 Best Glute Exercises for Growth (What Actually Works)
Want to grow bigger glutes but aren't sure which exercises actually deliver results? In this video, I'm breaking down my favorite glute-building exercises, the techniques I use, and the training mistakes that could be holding back your glute growth. I'm walking you through B-stance Romanian...
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E. 192 Why Losing More Fat Won't Give You Your Dream Physique
Are you constantly trying to lose more body fat but still aren't getting closer to your dream physique? What if the answer isn't losing another five pounds, but building more muscle instead? In this episode, I share a real client coaching case study that reveals how easily we can misjudge body…
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Is Your Body Stubborn? Why You're Not Losing Fat or Building Muscle
Are you stuck at the same weight despite being in a calorie deficit? Or are you training hard, eating more, and still struggling to build muscle? In this episode, I break down why your body probably isn't stubborn—and what might actually be preventing you from seeing progress. I walk through how…
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E. 191 How Fast Should You Lose Fat or Gain Muscle?
How quickly should you be losing fat or gaining weight when your goal is to build muscle? In this episode, I break down how I determine realistic rates of weight loss and muscle gain for my coaching clients, including how to set calorie deficits and surpluses that support progress without...
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E. 190 How to Build an Olympia-Level Bikini Physique Naturally With Meg D’Ginto
What does it actually take to build an Olympia-level bikini physique naturally? In this episode, I'm joined by natural IFBB Bikini Pro and Olympia competitor Meg D’Ginto to discuss her bodybuilding journey, how she's built muscle without performance-enhancing drugs, and what it takes to remain...
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E. 189 Are You Being Too Restrictive With Your Diet?
What’s the difference between being disciplined with your diet and becoming overly restrictive? In this episode, I break down the difference between being strict versus restrictive with fat loss, nutrition, and training. Being strict can mean having structure, boundaries, and clear goals while...
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BONUS: Why You Still Don't Have Your Dream Physique
Is your dream physique actually attainable—and are you willing to do what it takes to achieve and maintain it? In this episode, I break down the framework I use to determine whether a fat loss or muscle-building goal is realistic. I explain why you need to look honestly at the gap between your...
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E. 188 When Should You Modify Your Workout? My Exercise Substitution Guide
When should you modify your workout—and when should you stop overthinking it and just follow the program? In this episode, I break down my framework for making smart training modifications without sacrificing muscle growth. I explain how I decide whether a workout needs to change based on…
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BONUS: Tracking Calories but Not Losing Weight? Check These 7 Things
If you’re tracking your calories, following your diet, and still not losing weight, there may be something in your food tracking that you’re unintentionally missing. In this episode, I walk through my 7-point fat loss checklist for figuring out why the scale isn’t moving even when you think…
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E. 187 Always Dieting but Never Lean Enough? Here’s Why
If you feel like you’re always dieting but never quite lean enough, it may be time to ask why you’re so afraid to stop. In this episode, I break down nine reasons people get stuck in permanent dieting and struggle to transition out of a calorie deficit. I cover constantly moving the goalpost on…
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BONUS: Are Genetics Really Holding Back Your Muscle Growth?
How much do genetics actually matter for building muscle, losing fat, and creating an impressive physique? In this episode, I break down why I think genetic potential is only one piece of the equation. I cover the factors you can’t control—like skeletal structure and muscle insertions—but also…
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E. 186 10 Ways to Avoid Off-Season Burnout While Building Muscle
Building muscle isn’t just about eating more and training harder—the off-season can be one of the most challenging parts of changing your physique. In this episode, I break down 10 ways to prevent off-season burnout, including managing body image and scale weight, maintaining nutrition adherence,...
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BONUS: Thinking About PEDs? Fix Your Training First
If your training isn’t driving muscle growth, adding PEDs isn’t going to fix the underlying problem. In this video, I break down what I actually mean when I say your training needs to be “dialed in” for muscle growth. I cover training stability, proximity to failure, exercise selection, exercise...
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E. 185 60 Bodybuilding Questions Answered: PEDs, Glute Growth, Fat Loss & Contest Prep
I’m back with another rapid-fire Q&A—60 questions covering bodybuilding, PEDs, glute growth, contest prep, fat loss, training, hormones, and more. In this episode, I answer your questions on anti-estrogens during contest prep, increasing estrogen levels, GH vs. IGF-1, carb cycling, PEDs I…
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BONUS: 7 Signs of Virilization Women Using PEDs Should Never Ignore
If you’re a woman using anabolic steroids or other androgenic PEDs, there are certain signs of virilization I don’t want you to ignore. In this video, I break down seven warning signs I would pay attention to when using compounds like TRT, Anavar, Primo, SARMs, or other PEDs that can produce...
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E. 184 7 Signs You’ve Been Dieting Too Long
Why do some people actually start looking and feeling worse the longer they diet? In this episode, I break down seven signs that your fat loss phase may be creating more dietary fatigue than your body can effectively manage. I cover declining training performance, rising stress and cortisol…
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BONUS: Stop Eating Boring Diet Food: Easy Swaps for Fat Loss
If you hate your meal plan, forcing yourself to eat the same boring foods every day probably isn't going to make you more consistent. In this episode, I break down practical food swaps and meal prep ideas I use with clients to make a fat loss or muscle-building diet more enjoyable without...
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E. 183 7 Fat Loss Principles That Actually Work
Fat loss is straightforward—but the way we approach it can make it unnecessarily difficult. In this episode, I break down seven fat loss principles I consistently see determine whether someone makes progress or stays stuck. I cover why honest adherence matters more than optimization, how…
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BONUS: How to Eat Untracked Meals Without Ruining Your Fat Loss Progress
Social events, birthdays, holidays, and meals out don't have to completely derail your fat loss phase. In this episode, I walk through a real example of how I helped a client navigate two untracked restaurant meals and birthday cake in the same day while still keeping her fat loss goals in mind....
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E. 182 10 PEDs Bikini Competitors Use: Risks, Side Effects & What You Need to Know
What are bikini competitors actually using—and what are the risks that often get left out of the conversation? In this episode, I break down 10 categories of performance-enhancing drugs commonly seen in bikini bodybuilding, including anabolic androgenic steroids, GLP-1s, growth agonists, beta...
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E. 181 Fitness Myths Women Need to Stop Believing | Amanda Sangiacomo
In this episode, I sit down with Amanda Sangiacomo to unpack some of the biggest myths and misleading claims circulating in women’s fitness. We talk about whether Pilates can actually narrow your rib cage or “lengthen” muscles, why women fear getting bulky, what body recomposition really…
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E. 180 How to Build Bigger, Rounder Delts: My Complete Shoulder Training Framework
Want bigger, rounder delts without accidentally overdeveloping your traps, arms, or back? In this episode, I break down how I would structure an upper-body training program specifically for shoulder growth. I explain why defining the exact physique you want comes first, how I measure delt…
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BONUS: 17 High-Calorie Foods That Make Building Muscle Easier
Struggling to eat enough calories during a muscle-building phase without feeling uncomfortably full? In this episode, I share 17 high-calorie, lower-volume foods I use for myself and clients when food intake gets high. From dates, honey, kefir, and higher-fat dairy to seeds, dark chocolate,...
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E. 179 Why You're Losing Hair: The Causes Most People Overlook
Why does hair loss happen—and how do you figure out what’s actually causing it? In this episode, I break down the biggest contributors to hair thinning and shedding, including androgens and DHT, thyroid medication, nutrient deficiencies, inflammation, stress, low protein intake, dieting, and...
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BONUS: 6 Things to Do Before Starting a Muscle-Building Phase
How do you make a muscle-building phase productive without simply gaining unnecessary body fat? In this episode, I break down the six things I want in place before starting a calorie surplus. I cover adherence, training execution, health, starting body fat, flexibility with food, and the metrics...
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E. 178 How to Do the B-Stance RDL for Maximum Glute Growth
How do you actually perform the B-Stance Romanian Deadlift correctly? In this episode, I break down one of the most misunderstood glute-building exercises in strength training: the contralaterally loaded B-Stance RDL. I explain why this movement is designed to challenge hip and pelvic stability,...
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BONUS: Which Squat Builds the Biggest Glutes? Here's My Framework
What's the best squat for glute growth? In this episode, I explain why that's actually the wrong question to ask. Instead of ranking squat variations from best to worst, I walk through the framework I use to choose the right squat pattern based on loadability, stability, and injury risk. I break...
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E. 177 Why Dieting Feels So Hard (The Psychology Behind Hunger & Fat Loss)
Why does fat loss feel so much harder than it should? In this episode, I break down why your experience of dieting isn't determined by calories alone. I explain how your beliefs, expectations, and perception of your food can directly influence hunger, dietary adherence, and long-term fat loss...
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BONUS: When Should You Lower Calories for Fat Loss?
Should you lower your calories when fat loss stalls? In this episode, I break down the decision-making framework I use with clients before ever reducing food. I explain why most people lower calories too quickly, the three data points you need before making any adjustment, and how inaccurate food...
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E. 176 How Close Should You Train to Failure for Maximum Muscle Growth?
Should you train every set to failure if your goal is building muscle? In this episode, I break down what training to failure actually means, the difference between technical failure and muscular failure, and why knowing the distinction can dramatically improve your results while reducing your…
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E. 175 8 Signs You're Lifting Too Heavy (And Losing Muscle Growth)
When should you lower the weight instead of pushing through the set? In this episode, I break down the eight biggest signs that the load you're using is limiting your progress instead of driving it. I explain how movement quality, stability, exercise execution, recovery, and proximity to failure...
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E. 174 Why Your Lower Back Hurts During Glute Training (And How To Fix It)
Lower back pain is one of the most common reasons people stop progressing in the gym—but in many cases, the lower back isn't actually the problem. In this episode, I break down why lower back pain occurs during squats, RDLs, hip hinges, and glute-focused training, and explain how pelvic…
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E. 173 How To Use GLP-1s Without Losing Muscle or Regaining Weight | Dr. Christle Guevarra
GLP-1 medications have completely changed the conversation around fat loss—but are they actually the right tool for you? In this episode, I sit down with family and sports medicine physician Dr. Christle Guevarra to explore the science, misconceptions, and real-world application of GLP-1...
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E. 172 Warm-Up Sets vs Working Sets: The Mistake Killing Your Progress
Most people either skip warm-up sets entirely or waste energy doing too many of them. In this episode, I break down the exact difference between warm-up sets and working sets, how to use warm-up sets as a performance assessment tool, and why they should guide your loading decisions rather than...
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E. 171 When Should You Increase Weight In The Gym?
How do you know when it's actually time to increase weight? In this episode, I break down the exact framework I use to determine when to add load, when to stay at the same weight, and when to focus on improving execution instead. We discuss progressive overload, reps in reserve (RIR), training...
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E. 170 IVF After Bodybuilding: Chanel Collette's Fertility & Pregnancy Journey
In this episode, I sit down with Chanel Collette to discuss her journey through infertility, IVF, women's health, bodybuilding, and pregnancy. We explore the realities of trying to conceive after a long competitive career, misconceptions surrounding bodybuilding and fertility, the emotional and...
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E. 169 Does Your Partner Need To Be Into Fitness? The Truth About Relationships & Fat Loss
Does your partner need to live the same fitness lifestyle as you for your relationship to work? In this episode, I break down one of the most common questions I hear from clients pursuing fat loss, physique development, bodybuilding, and long-term health goals: what happens when your partner...
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E. 168 Why Most Fat Loss Goals Fail (And How to Actually Stay On Track)
Have you ever had a week where everything fell apart—missed workouts, skipped meal prep, poor food choices, or inconsistent habits—only to tell yourself you'll "be perfect" next week? In this episode, I break down why most people fail to get back on track after a bad week. We discuss the…
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E. 167 Tianna Weymouth on Olympia Prep, Coach Changes, PEDs & Recovery
In this episode, I sit down with IFBB Bikini Pro Tianna Weymouth to discuss her first Olympia experience, competing at the Arnold, navigating mental and physical health challenges, switching coaches, and the lessons she's learned as a professional athlete. We dive into the realities of…
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E. 166 Why Your Waist Isn’t Getting Smaller (And What Actually Works)
Why does your waist still look wide even after losing weight? In this episode, I explain the real factors that influence waist size, including body fat levels, muscle development, genetics, rib cage structure, hip width, abdominal training, and physique balance. I also break down common fitness...
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E. 165 Why Accountability Alone Won’t Help You Lose Weight
In this episode, I break down what accountability actually means in fat loss and why most people misunderstand it. I explain why accountability isn’t someone forcing you to care about your goals, but instead a system that exposes the gap between your actions and the results you say you want. We...
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E. 164 How to Stop Hating Yourself & Finally Build Real Confidence With Sue Bush
Most women don’t struggle with fat loss because they’re lazy — they struggle because they’ve spent years hating themselves, chasing acceptance, and tying their worth to how they look. In this episode, Sue Bush joins me for an honest conversation about body image, confidence, discipline…
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E. 163 Why You Keep “Falling Off” Your Diet (And How to Finally Stay Consistent)
Most people don’t fail fat loss because they lack motivation — they fail because they can’t stay consistent long enough to see results. In this episode, I break down the real psychology behind fat loss adherence, emotional eating, self-sabotage, and why so many people keep “starting over” every...
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E. 162 Why Your Traps Keep Growing (The Real Problem Isn’t Genetics)
In this episode, I break down why so many people struggle to actually target the muscles they’re trying to grow—and why poor scapular stability is often the real issue behind trap dominance, neck tension, and upper body imbalances. I explain how instability at the scapula changes muscle…
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E. 161 What Bodybuilding Really Costs Women (Hormones, PEDs & Motherhood) With Daraja Weidemoyer
In this episode, Daraja Weidemoyer and I dive into the evolving standards of bikini bodybuilding, the increasing density required to stay competitive, and the difficult conversations surrounding PED use, fertility, and long-term health. Daraja shares her perspective on building a pro-level…
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E. 160 Why You’re Gaining Fat Instead of Muscle (Building Phase Mistakes)
In this episode, I break down why most muscle-building phases fail—and it usually has nothing to do with the plan itself. I explain why building muscle requires a completely different level of discomfort than fat loss, why you need to commit to the process even when you don’t like how you look…
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E. 159 Why Your Fat Loss Isn’t Working (It’s Not the Diet)
In this episode, I break down why fat loss often feels inconsistent—and why the real issue usually isn’t the plan, but your level of adherence to it. I explain the different levels of dietary adherence, how to identify intentional vs unintentional deviations, and why not everyone needs to be...
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E. 158 The Truth About Women’s Bodybuilding, PEDs & Switching Divisions With Courtney Starr
In this episode, Courtney Starr and I have an honest conversation about switching divisions, building a competitive physique, PED realities in women’s bodybuilding, and making decisions that align with your long-term health. We break down bikini vs wellness demands, the sacrifice required to stay...
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E. 157 How to Tell If You’re Actually Hungry or Just Craving Food
In this episode, I break down the difference between real physiological hunger and cravings, and why most people struggle to tell them apart—especially during a fat loss phase. I walk through what’s actually driving hunger (hormones, sleep, stress, hydration), why not all hunger signals are…
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E. 156 20 Training Questions Answered (Nutrition, Recovery, Hypertrophy & More)
In this episode, I answer 20 training-focused questions covering everything from pre-workout nutrition, hypertrophy vs running, training timing, and recovery, to common gym frustrations and technique issues. I break down how to optimize performance, make better training decisions, and remove...