SOTA Personal Training Podcast

Coach Sean and Coach Phil talk about two different psychological approaches to fitness.

Coach Sean and Coach Phil share their anecdotal experience working with many clients who are taking GLP-1 medications for weight loss.

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.

Coach Sean and Coach Phil talk through 10 fat-burning strategies from least-efficient to most-efficient.

Coach Sean talks you through two methods to burn stubborn belly fat.

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.

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.

Find out 5 things (fitness-related) that you may not have even known about yourself but that your coaches know about you from experience!

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 a high-protein diet tailored to your goals.Key Topics:Optimal protein intake (1 gram per pound of body weight)Best and worst sources of protein (animal vs plant-based)How to incorporate enough protein into mealsMyths about protein and kidney healthPractical tips for high-protein diets

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 ageWhen to push vs. pull back after an injuryHow too much rest leads to deconditioningPelvic floor myths and how to empower your pelvic health (for both men & women)If you’ve ever felt hesitant in the gym because something hurts or you have concerns around your pelvic floor, this episode gives you a clear framework to safely rebuild your strength, resilience, and confidence.Need help implementing these strategies? Drop us a line at ⁠www.sotafitness.com

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.

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.

Coach Sean explains 5 common mistakes that most gym-goers (including Sota members) make, and it ends in an impromptu money back guarantee.

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

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.

Coach Sean and Coach Phil talk about 5 clients who are making excellent progress with their fitness, and explain how they are doing it.

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.

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.

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 at www.sotafitness.com

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.

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).

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 Hal at LowerDementiaRisk.comLearn more about SOTA at sotafitness.com

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 marathon training-How to properly fuel the body-The all-important question of which NFL team she roots for-And several other fun things!

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!

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.www.sotafitness.com

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.

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.

Coach Sean and Coach Phil talk about three easy things you need to do in order to get into the shape you want.

Coach Sean and Coach Phil give you 5 quick tips on how to make meal prep fast and easy so that you can achieve your fitness goals. Sean, of course, goes off on several tangents, and Phil, of course, shares several metaphors.

Failure training has pros and cons. Coach Sean and Coach Phil discuss when it is appropriate to train to failure based on the following criteria:-Your goals-Which exercise you are doing-Other circumstances related to how your body is feeling

Which of these three common villains is the worst for your health and fitness: sugar, saturated fat, or alcohol? Coach Sean and Coach Phil give their take.

Do you want to get strong, fit, improve your body composition, and keep the results for life? Learn three habits that successful fitness clients develop to create sustainable results. Coach Sean talks you through his own anecdotal experience with his clients and himself.

Eight years. Countless workouts. Endless reasons to quit—but Ann never did. In this episode, we share the story of one SOTA member who turned fitness into a lifestyle and consistency into her superpower. You'll learn what’s possible when you stay the course, lean on community, and keep showing up—no matter what life throws your way.www.sotafitness.com

Which protein sources are best for building muscle and lowering body fat, and which ones are the worst? Coach Sean and Coach Phil go through a list of five good options and five not-so-good options.

Coach Sean and Coach Phil debate whether or not doing full-body workouts or a body part split is best for most people.Learn about:-Exercise programming-Workout frequency, volume and intesity-The factors to take into account when deciding how to train-Whether or not you should try to get into the gym as often as possible

The team huddles up to answer fifty "this or that" questions during our yearly coach getaway up north.

Coach Sean and Coach Phil bust six common fitness myths that many people still believe. They also riff on several other related topics.

How strong should you really be? Sean and Phil break down the key lifts and functional strength tests every adult should aim for—like deadlifts, squats, push-ups, and carries. Discover why strength (not just weight loss) is the #1 predictor of health, confidence, and longevity.

After a devastating back injury, Phil discovered strength training wasn’t just about fitness—it was the key to rebuilding his health and purpose. In this episode, hear how that struggle led to SOTA Personal Training in Minnetonka, a gym built on resilience, community, and helping busy adults over 40 get strong and stay that way for life.

Coach Blake and Coach Sean talk about their favorite exercise for 10 different muscle groups.

Coach Sean and Coach Phil discuss, in a somewhat ranting and unscripted fashion, motivation and discipline in fitness.

Coach Sean and Coach Phil discuss five common reasons that people who are working hard on their health and fitness are still struggling to see the scale move in a direction they want.

In this episode, Coach Phil and Coach Sean discuss things people often forgot to factor in when assessing their fitness progress. Phil brings a lot of data to the discussion, while Sean rants multiple times about alcohol.

“Should I follow a Whole Foods diet or track my macros?”This question—between eating clean, natural foods versus using the popular "If It Fits Your Macros" (IIFYM) method—might sound like a matter of preference. But it’s deeply tied to results, lifestyle, and sustainability.Listen in as Sean breaks down the debate in a solo podcast episode, highlighting the pros and cons of each approach to help you determine which works best for you.www.sotafitness.com

Think you need daily crunches and arm circles to get a lean, defined look? Think again.In this episode, Coaches Sean and Phil break down the 5 essential habits that actually lead to toned arms and sculpted abs—especially for busy adults over 30. No gimmicks, no influencer fluff—just real, sustainable strategies backed by science (and a healthy dose of comic relief).🎯 Here’s what you’ll learn:Why spot reduction is a myth (and what works instead)The problem with endless core circuitsHow compound lifts secretly sculpt your arms and coreWhy nutrition, sleep, and stress matter more than you thinkThe #1 thing most people get wrong about ab trainingWhether you're training hard and not seeing results—or just trying to figure out where to start—this episode cuts through the noise and helps you focus on what actually works.If you want to get stronger, burn fat, and feel your best, this one's for you.

No - this isn't about standing like a Victorian soldier 24/7.Let’s face it—most of us don’t think about our posture until something starts to ache. Then we’re suddenly contorting like origami trying to “fix it.” But posture isn’t just about sitting up straight—it’s a foundational part of your strength, energy, and how your body ages. And the science backs this up.

Let’s get real — stronger glutes aren’t just about aesthetics. They help you move better, lift more, and stay pain-free as you age. But if you’ve been training hard and your backside still isn’t showing up for the party, chances are you’re missing one (or more) of these 7 key ingredients. Whether you’re in your 30s or pushing 50, here’s what you actually need to build stronger, better-functioning glutes.Looking for more help? Drop us a line at www.sotafitness.com.contact

It’s not the deadlifts—it’s getting in the car. This episode breaks down the hidden force behind fitness success: just getting started.

Phil and Sean are joined by Coach Rob to talk life, kids, and 10 strategies to balance parenthood with your progress in the gym.Learn how we can help at www.sotafitness.com

Sean and Blake go head-to-head on 20+ popular fitness trends and whether or not they are worth your time.