The 3Gs Fitness Podcast

The WNBA is at the center of a much bigger conversation about transgender athletes, competitive fairness, and where women's sports should draw the line. In this episode, the 3Gs discuss the debate surrounding transgender participation in women's basketball and the questions it raises about physical advantages, inclusion, player safety, and competitive balance. The coaches also react to recent controversy surrounding WNBA eligibility discussions, debate whether current rules need to be clearer, and consider possible alternatives for athletes who may not fit neatly into existing divisions. There are strong opinions on all sides of this conversation, so we want to hear yours. Where do you think the line should be drawn between inclusion and fairness in women's sports? Let us know what you think in the comments. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

The whiteboards are back, and this time the 3Gs are getting put on the spot. In this episode, Coach Cisco, Coach Michael, and Coach Kael have to write down their answers before revealing them to the group. They cover the gym exercises they can't live without, the ones they could easily skip, their go-to cardio, favorite supplements, and some very specific gym pet peeves. Then things get a little more personal as the coaches answer what they might be doing if the gym had never become part of their lives, both for fitness and as a career. Some answers line up. Others are completely unexpected. What would your answers be? Let us know in the comments. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

Want to look like Thor, Creed, Wonder Woman, or your favorite celebrity? The physique might be impressive, but the work behind it is what most people never see. In this episode, the 3Gs put Coach Michael and Coach Kael to the test by comparing the reported diets and training routines behind celebrity physiques like Chris Hemsworth, Michael B. Jordan, Gal Gadot, and Teyana Taylor. From thousands of calories and hundreds of grams of protein to training five or six days a week, the coaches break down just how much consistency can go into building these kinds of physiques. They also compare different goals, from Chris Hemsworth's bigger, bulkier look to Michael B. Jordan's leaner boxing physique, and discuss how training and nutrition change depending on the body you're trying to build. The bigger takeaway? Wanting someone else's physique is easy. Following the training, nutrition, and discipline required to pursue it is a completely different story. Which celebrity physique would you want to build toward? Let us know in the comments. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

With more fitness advice available than ever, why are obesity rates still so high? Coach Michael starts the conversation with a statistic that sends the entire room into a fact-checking spiral as the coaches try to sort out America's obesity ranking versus its overall health ranking. But the confusion leads to a much bigger question: if most people already know they should eat better and move more, why is following through still so difficult? The coaches get into fast food, processed meals, busy families, stress eating, information overload, and "paralysis by analysis." They also discuss how parents shape their children's habits, why knowing what to do is not the same as doing it, and how coaching and accountability can help people finally make lasting changes. Is the real problem a lack of information, or have convenience, stress, and too many choices made healthy living harder than ever? Let us know what you think in the comments. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

What do you know now that you wish you understood when you first started lifting? This week, Coach Cisco, Coach Michael, and Coach Kael look back at the mistakes, skipped habits, and hard-earned lessons that shaped their fitness journeys. They talk about neglecting leg day, avoiding stretching and mobility work, rushing warmups, prioritizing cardio over strength training, and underestimating the importance of sleep and recovery. The coaches also share the injuries and setbacks that forced them to change how they train, including shoulder problems, a torn meniscus, and months spent away from the gym. Whether you are a new lifter or have been training for decades, these are lessons worth learning before your body teaches them to you the hard way. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

How do prisoners build so much muscle with basic food, limited equipment, and no fancy workout programs? In this episode, the coaches break down the simple habits behind the prison-built physique: high-volume calisthenics, consistent training, carb-heavy meals, structure, and very few distractions. Coach Michael also shares stories from the old-school backyard gym where he began lifting as a teenager and learned from former inmates with more than 20-inch arms. The biggest lesson is not that you need prison food or a prison workout. It is that fitness does not need to be perfectly optimized. Master the fundamentals, work hard, and stay consistent. And no, this is not advice to go to prison. New episodes every Sunday! Find the video version on YouTube: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, fiber, constipation, digestion, and the bathroom habits nobody likes talking about are all on the table. Soluble vs. insoluble fiber, common high-fiber foods, daily intake goals, and the connection between diet and regular bowel movements all come into the conversation. Coach Michael also gets honest about his own experience with constipation, straining, hemorrhoids, and how adding more fruits, vegetables, and fiber helped turn things around. From lentils, oats, beans, whole grains, nuts, and seeds to fiber supplements like Metamucil, this episode breaks down practical ways to keep your digestive system moving and avoid learning the hard way. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

Think Pilates is just stretching? Think again. This week, the guys sit down with Pilates instructor Carleen Dinh to talk about why Reformer Pilates has exploded in popularity, what separates it from yoga, and why even experienced weightlifters can be humbled by a single class. After taking one of Carleen's classes themselves, Coach Cisco, Coach Michael, and Coach Kael share what surprised them most, discuss how Pilates complements strength training, and explore its benefits for athletes, seniors, and even pregnancy. They also dive into the history of Pilates, common misconceptions, and why balance, mobility, and core strength matter at every age. Whether you're a gym veteran, curious about trying Pilates, or looking for new ways to improve your fitness, this episode offers practical insights from both a Pilates instructor and three strength coaches. Connect with Carleen: @inhalepaleo_exhale New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, fat cells get broken down in a simple way. Can you actually get rid of them, or do they just shrink? That question opens up a bigger conversation around fat loss, metabolism, genetics, body types, and why some people seem to stay lean much more easily than others. This one gets into the difference between shrinking fat cells and removing them, what role metabolism really plays, how much genetics matter, and why environment, habits, and consistency still make a huge difference. The conversation also touches on liposuction, muscle memory, and what actually happens to fat when you lose weight.  If you've ever wondered whether fat cells really disappear, why fat loss looks easier for some people, or what's actually happening inside the body when weight comes off, this episode is for you.  New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the rise of tripods, filming workouts in public spaces, and the way social media has changed gym culture all get put under the microscope. From using a camera to check technique or track progress to the entitlement, distraction, and disrespect that can come with filming in a shared space, this conversation breaks down where the line should be. Public gyms vs private gyms, generational differences around cameras, and the simple importance of communication and gym etiquette all come into play here too. If you've ever been annoyed by a tripod in your way, wondered whether filming your workout is fair game, or just feel like gym culture has changed, this episode is for you. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, Coach Cisco and Coach Michael switch things up and play a boomer vs millennial edition of Would You Rather. With Coach Kael away in Hawaii, the two get into a lighter, more off-the-cuff episode full of random questions, generational differences, and plenty of back-and-forth... From fitness choices and Vegas trips to awkward hypotheticals involving past guests, this episode is more about personality, banter, and seeing where the two coaches completely disagree. If you like the more unfiltered side, this one is for you. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the coaches break down why protein and creatine matter, how much you should actually be taking, and why so many people still misunderstand both. They talk about natural food sources of protein, why most people are not getting enough, how to track your intake more effectively, and why protein becomes even more important as you age. The conversation also gets into creatine, common myths about bloating and weight gain, different ways people respond to it, and why it has become one of the most recommended supplements in fitness. If you've ever wondered how much protein you should aim for, whether creatine is worth it, or how to make both work better in your routine, this episode gives you a practical breakdown. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the coaches sit down with Brandi Souza of Surf City Nutrition to talk about the supplement world, what people get wrong, and what products are actually worth taking. Brandi shares how she and her husband built Surf City Nutrition in Huntington Beach, the challenges of running an independent supplement business, and what they've learned from working with customers for years. The conversation also gets into creatine, protein, pre-workout, vitamins, common mistakes people make, and how supplement needs can change for women, men, and older adults. If you've ever felt confused by all the supplement options out there, this episode gives you a practical breakdown from someone who works with these products every day and genuinely cares about helping people make better choices. Surf City Nutrition on Instagram: @surfcitynutritionhb1 Surf City Nutrition 5920 Warner Ave, Huntington Beach, CA 92649 Phone: (714) 840-9900 New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, Coach Cisco puts Coach Michael to the test in a new segment, Boomer vs AI. The challenge is simple: rank different exercises based on which ones give the best muscle pump, then compare those answers to what AI says. The episode gets into arm, leg, and chest exercises, with Coach Michael giving his old-school take based on decades of lifting experience while AI breaks down its reasoning from a more analytical angle. Along the way, the conversation turns into a fun debate about isolation, compound lifts, and what really gives you that swollen post-workout feeling in the gym. Whether you agree more with Coach Michael's old-school rankings or AI's logic, this episode breaks down the pump from two very different angles and turns it into a fun debate about what really works in the gym. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the coaches step outside their usual weight-room routine and try Pilates for the first time. After hearing so much about the rise of reformer Pilates, they decided to stop guessing and experience it for themselves.  The coaches break down what surprised them most, what made reformer Pilates harder than expected, and how it challenged their balance, stability, core strength, and overall body control in ways they were not used to. The episode also gets into why Pilates has become so popular, why so many women gravitate toward it, and whether men and traditional lifters could benefit from adding it into their routine too. If you've ever wondered whether Pilates is actually hard, whether it's only for women, or whether it can complement weight training, this episode gives you a firsthand take from three coaches who went and tried it themselves. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the coaches talk about how the gym builds more than just muscle. They get into how training can improve confidence, mental resilience, and the belief that you can take on harder things both inside and outside the gym. The conversation touches on self-belief, personal growth, hitting new milestones, and how even small wins in training can carry over into everyday life. The coaches also share examples from working with clients who started out doubtful but grew more confident as they got stronger. If you've ever felt like the gym helped you mentally, not just physically, this episode breaks down why that happens and why it matters. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this special 100th episode of The 3Gs Fitness Podcast, the coaches look back on how it all started, how the show came together, and how three different personalities built something that has now reached 100 episodes. They talk about first impressions, how the chemistry between the hosts developed, the meaning behind the 3Gs name, memorable moments from past episodes, and some of the funniest and most unexpected moments that helped shape the podcast along the way. The episode also reflects on how far the show has come, the team behind it, and the shared goal of continuing to grow it into something even bigger. If you've been watching from the beginning or you're just discovering the podcast now, this episode gives you a behind-the-scenes look at the story, the personalities, and the journey behind The 3Gs Fitness Podcast. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week on The 3Gs Fitness Podcast, Coach Cisco and Coach Michael break down two different ways to train for powerlifting and explain why there is more than one path to getting stronger. They go back and forth on heavier low-rep training, volume work, recovery, deloads, meet prep, and how each of them likes to build strength heading into competition. As usual, the two coaches do not exactly agree on everything, but that is what makes the conversation work. Different methods, different mindsets, and plenty of debate over what actually gets the best results. If you're into powerlifting, strength training, or just want to hear two generations compare training methods, this episode gives you a practical look at what different approaches can look like and why both can work. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week on The 3Gs Fitness Podcast, the coaches talk about loose skin during weight loss and why the speed of your progress can make a big difference in how your body responds. They get into why fast weight loss from surgery, GLP-1 drugs, fad diets, and other shortcuts can leave people dealing with excess skin, and why a slower, more consistent approach may lead to better long-term results. The episode also touches on resistance training, nutrition, habit building, and why losing weight the right way matters just as much as losing it in the first place. If you've ever wondered how to avoid loose skin while losing weight, this episode gives you a practical look at what can help and what may work against you.  New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the coaches look at the states with the highest obesity rates in America and talk through what may be driving those numbers. They get into the connection between obesity, poverty, food quality, education, access to healthier options, and overall lifestyle. The coaches also compare those trends to the states with the lowest obesity rates and discuss why some areas may naturally support more active living than others. If you've ever wondered why obesity rates vary so much from state to state, this episode takes a practical look at the bigger picture behind the numbers. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the coaches talk about the Ozempic boom and the rise of GLP-1 weight loss drugs. They get into why these medications have become so popular, who they may actually be intended for, and why so many people are now turning to them for weight loss. Tune in to hear their thoughts on appetite suppression, habit building, exercise, nutrition, muscle loss, and what can happen when people rely on a shot without changing the behaviors that led to weight gain in the first place, and whether these drugs are a real solution or just another shortcut. If you've been interested in learning more about Ozempic, Wegovy, and GLP-1 medications, this episode gives you a practical take on the trend, the pros and cons, and why training, food quality, and long-term habits still matter. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs talk all about building bigger arms and the different ways to train your biceps and triceps for more size, shape, and definition. The coaches compare preacher curls, dumbbells, cables, hammer curls, tricep extensions, and more, while breaking down the difference between training for strength, volume, and overall arm development. Old Coach Mike shares the arm exercise he's stuck with for decades, while Cisco and Kael explain how they approach reps, progressive overload, isolation work, and getting a better pump. If you're trying to grow your arms, fill out your shirts, or figure out which exercises might work best for you, this episode is packed with practical ideas you can use in your own training. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the coaches talk about belly fat, cortisol, and insulin, and why these hormones can play a big role in weight loss. Stress, sleep, sugar intake, and daily habits can all affect the body, especially around the waistline. Coach Michael also shares how changing his diet, cutting back on sugar, increasing protein, and staying active helped him drop weight as he works toward his next powerlifting meet. If you've been struggling with belly fat or feel like your progress has stalled, this episode covers some basics that are worth paying attention to. You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of the 3Gs Fitness Podcast, the coaches sit down with certified hypnotherapist Mona Jones to explore how hypnosis can help athletes overcome mental blocks, improve confidence, and perform at a higher level. Mona works with competitive athletes, executives, and high performers to break through self-limiting beliefs, manage anxiety, and unlock peak performance. She explains how mindset directly impacts results, why many athletes struggle under pressure, and how the subconscious mind can either hold you back or push you forward. The conversation covers common issues like game-day anxiety, fear of failure, negative self-talk, and the idea that "performance equals love." Mona also breaks down her step-by-step process for helping athletes reprogram their thinking and build confidence that translates into real performance improvements. If you've ever struggled with confidence, pressure, or consistency in training or competition, this episode introduces how hypnotherapy can help unlock better performance and break through mental blocks. Learn more or connect with Mona: https://hypnosisforkidsandteens.com https://mojohypnosis.com You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

A fitness influencer said people who do high reps have no idea how to lift, so the 3Gs had to talk about it. In this episode, the coaches give their take on high reps, low reps, training to failure, and why not every workout style is meant for the same goal. You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of the 3Gs Fitness Podcast, the coaches break down one of the most misunderstood macronutrients in nutrition: fat. Many people assume fat is bad for you, but the reality is more nuanced. The coaches explain why dietary fat is essential, how it supports metabolism and energy, and why completely avoiding fat can cause problems. They also discuss the difference between white fat vs brown fat, visceral fat vs subcutaneous fat, why you cannot spot reduce fat, and how calories in vs calories out still plays a major role in fat loss. The conversation also touches on keto diets, macronutrients, and why different people respond differently to carbs, fats, and protein. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the coaches break down how to choose a personal trainer and what to look for before you spend your money. They cover the biggest factors that actually matter, like trainer experience vs certification, whether a coach practices what they preach, how to find someone who matches your personality, and how to pick a trainer based on your specific goals (strength, fat loss, mobility, flexibility, functional training, or senior fitness). They also share real "gym floor" tells, like how to spot an attentive trainer (not stuck on their phone or socializing mid-session), why a trial session helps, and the difference between choosing based on what you want vs what you need. If you're in the Huntington Beach area and looking for coaching, the 3Gs are open to new clients and can run you through a trial session to see if it's a good fit. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness  

In this episode of The 3Gs Fitness Podcast, the coaches answer a listener question: How do you gain muscle if you're naturally skinny? If you struggle to put on weight, have a fast metabolism, or feel like you "eat a lot" but never grow, this episode breaks it down clearly. The guys share their own starting weights, how they gained size over the years, and what actually worked. We cover: • How to gain muscle with a fast metabolism • Caloric surplus and why you must eat more than you think • High-calorie protein shakes and mass gainer strategies • Progressive overload and rep ranges for muscle growth • How much cardio to limit when trying to bulk • Why consistency in the gym matters more than anything Whether you're 120 pounds trying to bulk up, a "hardgainer," or just looking for practical muscle-building advice, this episode gives you simple, realistic guidance you can apply immediately. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, we break down how fitness goals and training priorities change at 20, 30, and 70. At 20, training is often about muscle building, strength gains, and looking good. At 30, it shifts toward balance, injury prevention, mobility, and long-term health. At 70, it becomes about functional fitness, longevity, independence, and staying pain-free. Coach Cisco reflects on chasing size and confidence in his early gym days. Coach Kael talks about how maturity reshapes your workout mindset. Coach Michael shares what training in your late 60s really feels like, including accepting physical decline while still pushing for strength and function. This episode covers aging and exercise, strength training for longevity, functional training for seniors, training mindset shifts, and how your fitness values evolve over time. No matter your age, the goal isn't just to look strong. It's to stay strong for life. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In Part 2 of this two-part conversation, the coaches continue their discussion on steroids in bodybuilding, this time from Coach Kael's firsthand experience as a younger lifter navigating bodybuilding culture in the modern era. This episode explores the rise of SARMs, testosterone use, accessibility compared to past decades, plateau pressure, and how performance-enhancing drugs became normalized for those pursuing competitive bodybuilding. Coach Kael shares why he started and why he ultimately walked away in favor of his personal values. Together, the coaches discuss the realities of competition, financial and lifestyle sacrifices, and draw a clear line between competitive use versus abuse. Important Disclaimer: This episode is for educational and informational purposes only. The 3Gs Fitness Podcast does not condone, recommend, or encourage the use of steroids, SARMs, or any performance-enhancing drugs. These substances carry serious health risks and potential legal consequences. If you are considering any medical or performance-related decisions, consult a qualified healthcare professional. This is Part 2 of a two-part series. For full context, check out Part 1, EP. 86 New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode of The 3Gs Fitness Podcast, the coaches have an honest, educational conversation about steroids in bodybuilding, told through a firsthand perspective from Coach Michael's past experiences in the competitive bodybuilding scene. This discussion explores what steroid use looked like decades ago, why it became normalized in bodybuilding culture, the pressures of competition, and the physical and mental consequences that came with it. The goal is not to glamorize or promote drug use, but to provide context, awareness, and insight into a topic that's often discussed without real-life perspective. Important Disclaimer: This episode is for educational and informational purposes only. The 3Gs Fitness Podcast does not condone, recommend, or encourage the use of steroids or any performance-enhancing drugs. Drug use carries serious health risks and legal implications. If you are considering any medical or performance-related decisions, consult a qualified healthcare professional. This is Part 1 of a two-part conversation, setting the foundation for a deeper discussion in Part 2. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

Former UFC veteran Ian McCall joins the 3Gs to share his journey from elite competition to athlete recovery and advocacy. Ian opens up about trauma, brain injuries, addiction, and the long-term impact of fighting, plus how psychedelics, science, and spirituality played a role in his healing. The conversation covers TBI, mental health in combat sports, microdosing, recovery research, and what true performance and longevity really mean for athletes. A raw, honest discussion on resilience, purpose, and rebuilding life after the cage. Ian McCall on Instagram: @ianmccall Athletes Journey Home on Instagram: @athletesjourneyhome New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

We're a few weeks into the new year, and fitness goals are already being tested. But are goals actually helping, or can they sometimes hold you back? In this episode, the 3Gs break down the pros and cons of setting fitness goals. Coach Michael shares why missed goals can feel discouraging, Coach Cisco reframes goals as benchmarks for progress, and Coach Kael explains how short-term wins and consistency matter more than perfection. They talk realistic expectations, learning from setbacks, and how to measure progress without burning out. If you set goals for the new year and feel off track already, this episode helps you rethink your approach so you can keep moving forward. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode, the coaches talk about how to start working out when you've never worked out before. They share how each of them got started, from home workouts and sports to magazines, classes, and learning as they went. The conversation breaks down common fears like gym intimidation, not knowing what to do, and feeling uncomfortable walking through the door for the first time. They also cover practical ways to ease into fitness, finding something you actually enjoy, using group classes or sports, working with a personal trainer, and why consistency matters more than doing everything perfectly. Mid-episode, Coach Michael's dog Elle wanders in and sparks the question, could this be the missing 4th G? New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode, the coaches break down big gyms vs small gyms and what actually helps people stay consistent. They talk through their own training backgrounds, distractions, community, equipment, and how gym culture has changed across generations. From old-school bodybuilding gyms to modern big-box facilities, the conversation focuses on one simple question: which environment actually works for you. Whether you prefer community and camaraderie or space and minimal distractions, the key takeaway is consistency. Find the gym that keeps you showing up. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

New year, new goals. In this episode, the 3Gs break down what really keeps people consistent once the New Year motivation fades. Coach Michael argues results are the biggest driver, while Coach Kael and Coach Cisco push the importance of relationships, purpose, and knowing your "why." They talk about why people fall off by spring, how trainers keep clients on track, and how to blend old school grit with modern coaching. Cheers to 2026, and shout out to Felix behind the scenes. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this holiday episode, the 3Gs talk about what fitness really looks like during Christmas. Gym attendance drops, routines loosen up, spending goes up, and motivation gets harder to hold onto. The coaches break down why December is a natural slowdown, how trainers and clients usually handle it, and why tapering your workouts is often better than quitting altogether. They also get into holiday stress, budgeting, family time, expectations around weight gain, and why January always feels like a reset button. A laid-back Christmas conversation about staying consistent, enjoying the season, and getting back on track without guilt. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this episode, the 3Gs talk about how social media has changed gym culture. Coach Cisco opens the discussion by asking whether platforms like Instagram and TikTok help people train better or simply create more distractions in the gym. Coach Michael shares an old-school view of training before social media, while Coach Kael explains how online content has increased access to fitness education and recovery tools. Together, they break down influencer culture, gym distractions, unrealistic expectations, and how training mindset has shifted across generations. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this week's episode, the coaches sit down with licensed massage therapist Saeli Kawakami, whose journey started at just 12 years old when she began teaching yoga. She walks us through how that early start led her into massage therapy, pain management, and functional recovery work. Saeli breaks down tight hips, neck tension, sciatica, trigger points, stress patterns, and why so many people deal with the same issues. The crew also gets into mobility, posture, athletes, office workers, emotional tension, and what clients actually feel during a session. A calm, informative conversation with plenty of practical takeaways for anyone dealing with pain or tightness. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

In this week's episode, the coaches dig into how each generation sees fitness in 2025, and things get a little more heated than planned. Michael breaks down what being "fit" looks like for Boomers, Cisco explains the millennial perspective, and Kael pushes back when assumptions start flying. They compare balance, mobility, strength, recovery, and how age changes the way people approach training. It's a mix of insight and friendly chaos that shows how different generations think about staying healthy today. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week we take on a big holiday question: can Thanksgiving eating actually ruin your progress? The coaches break down portion control, cravings, dessert habits, leftovers, small-plate strategies, and how one big meal compares to an entire week of training. We also talk about why people gain weight during the holidays, how to manage calories without stressing, and the simplest way to get back on track the next day. If you want realistic fitness advice for Thanksgiving and the rest of the holiday season, this episode covers it. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs sit down with holistic health practitioner Natalie Davis to break down colon hydrotherapy. She explains how constipation affects energy, sleep, digestion, hormones, and even long term disease risk. Natalie shares real stories from her 39 years in practice, including how detoxing, hydration, and consistent lifestyle habits can support gut health and overall longevity. The guys ask about common issues like sluggish bowels, backed up lymphatic systems, stress and cortisol, gallstones, and why so many people walk around feeling tired and inflamed. Natalie also talks about her approach to emotional patterns, her work with special needs clients, and how she guides people toward better balance in their bodies. If you have ever wondered whether colon hydrotherapy actually works, who it helps, or how it fits into a healthy lifestyle, this episode gives a clear look at what really happens and why so many people swear by it. Natalie's Colon Therapy Practice: https://dnscolontherapy.com New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness    

This week the 3Gs talk about how sleep affects stress, recovery, and muscle growth. From cortisol and REM sleep to late night workouts and sleep apnea, they break down how rest impacts everything from strength to fat loss. Coach Cisco shares his own experience managing sleep apnea and how quality sleep changed his performance in the gym. Coach Michael talks about the connection between stress and recovery, while Coach Kael (not Kyle) explains why deep sleep is when your body actually builds muscle. If you want to get stronger, recover faster, and stress less, this episode will show you why sleep is one of the most underrated tools for your gains. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs welcome powerlifter "J" Jovonte and Coach Tommy Staup of The Bunker Athletics to talk about chasing big numbers, mastering form, and building the mindset for strength. "J" shares how he pulled over 660 lbs without a belt, why he trains with lifters stronger than himself, and what keeps him pushing toward a 700 lb deadlift. Coach Tommy breaks down the strategy behind record-level training and how he builds athletes who perform under pressure. If you want to understand what separates good lifters from great ones, how mindset drives performance, and why strong coaching matters, this episode is for you. The Bunker Athletics: https://www.thebunkerathletics.com New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs talk all about bone broth protein, what it is, how it is made, and why it is a key part of Coach Michael's daily routine. He shares how he mixes unflavored bone broth into his morning coffee, why he avoids added sugar and soy, and how collagen and amino acids support his joints and recovery. Cisco and Kael ask about his supplement lineup, from creatine to essential amino acids, and how staying consistent keeps him strong and active (even if the guys keep aging him up to 73). If you have ever wondered whether bone broth actually helps with longevity, joint health, or muscle maintenance, this episode gives a clear breakdown of how to use it and why it works. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the 3Gs talk all about the pull up and why it's one of the best ways to build real upper body strength. You'll learn how to improve your pull up form, engage the right muscles, and use simple progressions to master pull ups at any age. Coach Michael shares how he's maintained his pull up strength for decades, while Cisco and Kael show how they coach clients through band-assisted pull ups, negatives, and other proven techniques for better results. If you're watching on YouTube, you'll also see the 3Gs demonstrate their own pull up variations, form tips, and training ideas you can try at the gym. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week, the 3Gs welcome Dr. Trinh, Chief Medical Officer at the Healthy Brain Clinic, and Gero Wellness Coach Stan Wada to talk about Alzheimer's, brain health, and how lifestyle choices can make all the difference. Dr. Trinh breaks down what causes dementia, how Alzheimer's develops, and why exercise and nutrition are the strongest forms of prevention. Stan shares how working with older adults can improve memory, coordination, and confidence through simple, consistent movement. If you want to learn how to keep your brain sharp, understand the science behind prevention, and hear how strength training supports longevity, this episode is for you. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

The 3Gs dive into how AI is changing the fitness world and what that means for personal trainers. They share real experiences from the gym floor to online coaching and talk about what AI can and can't do when it comes to motivation, connection, and results. If you've ever wondered whether AI could coach like a human or where it fits in your own fitness journey, this episode has you covered. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

This week the Coaches compare some of today's most popular protein bars to see which ones actually deliver on taste, nutrition, and value. From Barbell and Kirkland Signature to Fit Crunch, ALOHA, IQBAR, KIND Protein, and a new bar called David, the 3Gs put them all to the test. They don't all see it the same way. One reaches for a bar to curb sweet cravings, another leans on it for quick pre-workout fuel, and the third zeroes in on protein numbers for bulking. The mix of perspectives makes for a grounded, back-and-forth look at what really matters when picking a bar. If you've ever stood in front of the nutrition aisle unsure which bar to grab, this episode will help you cut through the noise and make a choice that fits your goals. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness

Adam Kholghy joins the 3Gs to share how nutrition transformed his energy, mindset, and workouts, and how that shift inspired him to launch Healthy Meals Kitchen, a leading healthy meal prep service in Orange County. Adam talks about building the business from his family's pizzeria days to serving thousands with balanced, ready to eat meals. He explains why variety matters more than strict diets, how the 21 day rule helps habits stick, and how his team creates options for everyone from athletes looking for high protein meal delivery to seniors who need lower sodium meals. If you want to learn about meal prep, habit change, and the story behind a thriving fitness focused business, this episode delivers both practical tips and inspiration. New episodes every Sunday! You can find the video for this podcast on our YouTube channel: The 3Gs Fitness Podcast CONNECT WITH US ON INSTAGRAM: @the3gsfitness