PODCAST · health
SOTA Personal Training Podcast
by Phil Schrupp, Sean Tumilson
Get strong, fit, and healthy without crash diets, painful workouts, or spending every day in the gym. Our mission? Equip you with the right tools to optimize your fitness, nutrition, and sleep habits so you can feel your best and live life beyond limitation. Learn more about how we help at www.sotafitness.com.
Episodes
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Caffeine, Sunlight, Travel, and Too Much Protein???
Coach Sean discusses several topics at the request of members and listeners.
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GLP-1s, Muscle, and The New Era of Weight Loss w/ Dr. Vawter & Aaron Easker (LIVE SEMINAR)
If you have lost weight and watched it come back, this episode explains why - and what to do differently. Book your free Discovery Call at sotafitness.com/discovery-call Recorded live at SOTA Personal Training in Minnetonka, MN, this seminar puts a physician, an exercise physiologist, and a coach...
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The Perfect Fitness Blueprint
Coach Sean gives a blueprint that most adults can use to optimize all aspects of their fitness in a relatively time-efficient manner.
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How to Be Fit and Still "Live Your Life"
Coach Sean and Coach Phil give tips on how to maintain a good level of fitness but not sacrifice all of the fun things in life.
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The New Era of Weight Loss
Coaches Rowen, Phil, and Sean discuss GLP-1 medications and strength training.
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4 & 1/2 Foods You Should Never Eat
Coach Sean and Coach Phil talk about 4 (or 5) foods that you should never be eat, and rant about a guy named Brian... who may or may not be a hypothetical person... or who might be YOU.
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Only Fitness PROFESSIONALS Understand These Things
Coach Sean speaks (better said - RANTS) about several things that fitness "amateurs" do not understand or implement as well as fitness professionals, in a "Pros vs Joes" style episode.
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Carbs... More Nuanced Than You Think
Coach Sean and Coach Phil discuss the nuances around eating carbohydrates.
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5 Things Stopping You from Burning Body Fat
Coach Sean ranks 5 things that are preventing you from burning body fat and seeing the fitness progress you want.
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Change Your Body in 6 Weeks
Sean, Phil and Blake talk about the current competition at Sota to see who can improve their InBody score the most during a 6-week period.
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How to Make Exercise Fun
The SOTA coaches talk about how to make workouts enjoyable (or at least bearable) instead of grueling.
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Win the Weekend: How to Not Let the Weekend Derail Your Fitness Goals
Coach Sean and Coach Phil give practical tips for how to still enjoy the weekends with friends and family without getting too off-track from your fitness goals.
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Advice for GLP-1 Users
If you’re using or considering using a GLP-1 medication for weight loss, there are several key things you need to consider in order to be as fit and healthy as possible while doing so. In this episode, we discuss… How to keep muscle and lose body fat Strength training considerations while on a...
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Your Pain Isn’t Caused by Weakness - It’s Caused by Movement Patterns
Coach Blake and Coach Sean talk about common movement pattern issues among adults, the key areas of pain associated with them, and how to fix them.
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5 Most Important Muscle Groups for Women and Men
Some muscles are more important than others... Some muscles should be prioritized more by women than men and vice-versa... Actually, maybe that's not true... Or maybe it is? In this episode, Coach Phil and I rank the five most important muscle groups for women and men. Listen and find out if...
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Is a 10-Minute Workout Enough To Get Results?
You often won't have as much time as you like to work out. In these situations, is it worth it to do a very short workout? If so, how should you do it? Coach Sean explains.
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You Have the Most Room for Improvement in THIS ASPECT of Fitness
Coach Sean breaks down an often overlooked aspect of fitness that most people could make drastic improvements in to increase their strength and muscle mass, lower their body fat, and improve the way they feel.
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Heavy Lifts, Bone Density, Protein Targets, Hormonal Changes, Women & Men - Different Training Programs?
Coach Sean and Coach Phil talk about training to build and maintain muscle mass and bone density, particularly among older populations, and discuss whether there should be differences in training programs between women and men.
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Live Past 100?
Coach Sean and Coach Phil give a playbook for increasing your longevity as much as possible.
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Break Through Your Plateau
All of us inevitably hit a plateau or two on our fitness journey... we can't get stronger, we can't keep burning body fat or building muscle, etc... In this episode, Coach Sean and Coach Phil talk about how to break through your fitness plateaus.
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Nutrition: The 1 and Only Rule
Coach Sean and Coach Phil talk through the complexities of nutrition and bring it all back to one important rule.
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How Much Muscle Can You Gain After Age 30?
You've probably been told that after age 30 everything starts going downhill and that you start losing muscle. Coach Sean shares how to gain muscle after 30 and talks about how much you can realistically gain.
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Get in Shape After 40
Coach Sean and Coach Phil talk about the common obstacles to getting into shape after you turn 40, and give a blueprint for how to overcome the obstacles and achieve your fitness goals.
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The Psychology of Getting in Shape
Coach Sean and Coach Phil talk about two different psychological approaches to fitness.
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GLP-1s: Our Perspective as Your Coaches
Coach Sean and Coach Phil share their anecdotal experience working with many clients who are taking GLP-1 medications for weight loss.
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How Many Calories Should You Eat?
Coach Sean and Coach Phil give general guidelines for the appropriate caloric intake for both men and women, discuss the nuance of the topic a bit, and go on a few fun tangents as always.
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10 Fat-Burning Strategies Ranked in Order of Importance
Coach Sean and Coach Phil talk through 10 fat-burning strategies from least-efficient to most-efficient.
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Lose Stubborn Belly Fat - 2 Methods
Coach Sean talks you through two methods to burn stubborn belly fat.
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Your Phone Is Killing You - Figuratively and Maybe Even LITERALLY
Coach Sean explains why your cell phone habits may be the most important aspect of your health and fitness, and gives tips on how to manage the phone.
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Why You're Not Gaining Muscle Mass (Even Though You're Lifting Weights)
Coach Sean and Coach Phil give 3 main reasons - with a few tangents - for why you aren't gaining as much muscle and strength as you may have expected even though you are lifting weights regularly.
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5 Things We Know About You
Find out 5 things (fitness-related) that you may not have even known about yourself but that your coaches know about you from experience!
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The Ultimate Guide to Protein Sources
In this episode, Coach Sean and Coach Phil explore the ins and outs of protein sources, discussing how much protein you need, the best sources, and practical tips for incorporating more protein into your diet. They debunk myths, share personal insights, and provide actionable advice for building…
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Pain & Pelvic Floor Health (Move Without Fear Seminar)
Phil is joined by two physical therapists to help you navigate pain and empower your pelvic floor health. In this special seminar episode, you'll learn: The truth about normal “wear and tear” as we age When to push vs. pull back after an injury How too much rest leads to deconditioning Pelvic…
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Beach Season Starts NOW!!!
Coach Sean and Coach Phil explain why you need to start NOW (late February) if you want to get the summer body you want, and give a detailed plan for how to burn body fat - and maybe even add a little muscle mass - in a healthy way over the next 3-4 months.
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Are You Training Hard Enough?
Would you get better results - more strength, more muscle gain, more body fat loss, and move better overall - if you trained just a little harder in the gym? Coach Sean and Coach Phil talk through the nuances of this question.
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5 Mistakes You Are Making in the Gym
Coach Sean explains 5 common mistakes that most gym-goers (including Sota members) make, and it ends in an impromptu money back guarantee.
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What's Your Body Score?
Coach Sean and Coach Phil discuss the "score" that is now featured on Sota's InBody scans, and how you can improve it... -Build muscle mass and burn body fat -Maintain strength for life -Improve your energy
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Should You Do Cardio on Non-Lifting Days?
How much cardio is the right amount of cardio for your health and fitness goals? Does cardio help (or, ironically, HURT?) your ability to build muscle and burn body fat? Coach Sean and Coach Phil break it down for you in this episode.
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5 Clients Who Are Making Great Progress and How They’re Doing It
Coach Sean and Coach Phil talk about 5 clients who are making excellent progress with their fitness, and explain how they are doing it.
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New Food Pyramid plus Healthy On-The-Go Food Options
Coach Sean and Coach Phil give you ways to make healthier food choices when you don't have much time, and they discuss the new food pyramid.
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Coach Maddy's 5 Unexpected Things that are Harming Your Fitness & Health
Coach Maddy is back on the podcast! In this episode, she tells Coach Sean about the 5 (or was it 6 or 7?) unexpected things that are harming most people's fitness progress. Even Coach Sean was surprised.
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Goal Setting 101: The 10-Step System to Finally Follow Through
Why do most goals fail by February? It's n ot because of laziness or a lack of knowledge, but because they aren’t supported by the right systems. In this episode, you’ll learn our practical 10-step framework for setting goals that withstand real life, distractions, and busy schedules. Learn more…
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Get Stronger 101: 3 Keys, Stronger Than Austin Program
Coach Sean breaks down the 3 keys to getting stronger in a 101-style lecture, and shares some stories about the "Stronger Than Austin" training program he is on.
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7 Ways to Make Tracking Macros Easier
Coach Sean and Coach Phil give you tips on how to simplify macronutrient and calorie tracking. Remember - Tracking your macros and calories is the ONLY guaranteed way to lose weight (and/or build muscle).
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Turning Alzheimer’s Fear into Action (w/ Hal Kaufman)
After facing his biggest fear head-on, Hal Kaufman shares practical strategies for lowering dementia risk and optimizing brain health. From grief to grit, Hal’s story is a powerful reminder that your genetics are not your destiny, and that what you do now matters more than ever. Learn more about...
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Meet Coach Claire! Fueling the Body, Half Marathons, Lacrosse, Vikings or Packers???
Meet Coach Claire! Claire is our new coach and is fired up about getting started at SOTA. In this episode, Coach Sean talks with Coach Claire about... -Some fun icebreaker questions -Her favorite and least favorite exercises -How and why she became a fitness coach -Her lacrosse career and half...
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3 Fitness Goals to Choose From for Your New Year’s Resolution
Are you ready to get your health and fitness on track to start the new year in 2026? Coach Sean and Coach Phil talk about three different goals you can choose from to make 2026 a great year for your fitness!
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Stress, Self-Worth, & Showing Up Fully w/ Annie Marshall
In this special spotlight episode, Annie shares her raw journey from burnout to body wisdom, unpacking the hidden costs of pushing through fatigue, ignoring signals, and doing everything “right” while feeling totally disconnected. If you’ve been running on empty, this one’s for you....
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10 Levels of a Fat Loss Diet - Find Your Next Level
Are you struggling to burn body fat, or have you reached a plateau in your body composition goals? There's always a way to break through that plateau... In this episode, Coach Sean and Coach Phil talk through 10 different "levels" of dieting to make sure you get the body you want.
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Did You Forget the Most Important Thing? (For Your Fitness)
Coach Sean tells a couple of quick stories to illustrate a very important part of fitness - arguably the most important part - that fitness clients and even coaches often neglect.
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ABOUT THIS SHOW
Get strong, fit, and healthy without crash diets, painful workouts, or spending every day in the gym. Our mission? Equip you with the right tools to optimize your fitness, nutrition, and sleep habits so you can feel your best and live life beyond limitation. Learn more about how we help at www.sotafitness.com.
HOSTED BY
Phil Schrupp, Sean Tumilson
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Frequently Asked Questions
How many episodes does SOTA Personal Training Podcast have?
SOTA Personal Training Podcast currently has 86 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is SOTA Personal Training Podcast about?
Get strong, fit, and healthy without crash diets, painful workouts, or spending every day in the gym. Our mission? Equip you with the right tools to optimize your fitness, nutrition, and sleep habits so you can feel your best and live life beyond limitation. Learn more about how we help at...
How often does SOTA Personal Training Podcast release new episodes?
SOTA Personal Training Podcast has 86 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to SOTA Personal Training Podcast?
You can listen to SOTA Personal Training Podcast 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 SOTA Personal Training Podcast?
SOTA Personal Training Podcast is created and hosted by Phil Schrupp, Sean Tumilson.
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