The Everyday Pursuit
by Stefan Kunz
We're on a daily pursuit to help America's Everyday Heroes get fit for duty and life! You'll fit right in if you're in law enforcement, fire, the military, EMS, or the medical field.The Everyday Pursuit Podcast will give you the knowledge you've been looking for to lose fat, build muscle, and increase your performance. Cultivate a winning mindset that's capable of overcoming your excuses so you can consistently execute and crush your goals. In each episode, you'll learn actionable steps to become a healthier, higher-performing, and more badass version of yourself!
Episodes
-
103. Improve Your Run Time Without Running
If you're a first responder or in the military, you have to take some type of physical assessment to make sure You are fit for duty. The vast majority of these assessments require running, sprinting, jogging, or some type of agility. I talk to hundreds of first responders on a monthly basis, and...
-
102. Simplify Your Nutrition In Less Than 7 Days
One of the main reasons people can't achieve the physique they want is that they consistently struggle to stick to any nutritional plan long-term. So the question remains, how do we get somebody to stick to a diet long enough to where they can lose the fat, build the muscle they want, and keep...
-
101. Performance Hacks For Tactical Fitness
Cops, Firefighters, BPs, and COs should train a little differently than the average person at the gym. Even if performance is not your “top” priority, it's definitely something you need to focus on. A lot of people go to the gym purely for aesthetics, which is great, but they don't have a job…
more -
100. Practice These 4 Things & Win In Every Area of Your Life
For episode 100, I wanted to do something a little different. I wanted to give you some insight into the principles I follow each and every day that have led to a lot of growth and success in my life. I truly believe if you can follow these four steps and cultivate the persona that pursues these...
-
65. How Fitness Has Drastically Helped Me With My Finances
If you’re looking to have the body, the bank account, the woman, and the overall happiness, it’s done in a certain order… And the order might be a bit different than you think For me, I wanted to be super successful financially ever since I was 18 or 19 years, but had no clue how to get there...
-
99. Time: Your Best Friend or Worst Enemy?
How would it feel to have extra time each day to complete all the tasks you fall behind on? We all have the same 24 hours in the day, so the question stands: How can some people maximize their day while others seem never to find enough time to check off their to-do list and reach their goals?…
more -
98. 3 Simple Ways To Meal Prep To Save You Time & Money
Every first responder should prepare meals in some capacity. If you're not taking food to work with you, you're subject to whatever you feel in the mood for once your stomach starts grumbling or whatever crap people bring to work! After working with hundreds of clients, the number one excuse I…
more -
97. How Tactical Athletes Should Train To Improve Cardio, Burn Fat, & Increase Performance
Firefighters, Border patrol, law enforcement, and corrections officers are all “tactical athletes” from my standpoint. These careers should be prepared for almost anything to pop off unexpectedly. They might have to fight, sprint, climb, throw, and who knows what else, but if you look at the...
-
96. Do Your Workouts Feel Like A Chore?
Do your workouts feel like a chore? Are you avoiding the gym because deep down inside you dread each and every second? Look, I used to feel this way about my training, and so did hundreds of our clients before they started our Hero Program. I hit a bad rut back in 2014, where even the thought of...
-
95. You Need To Fight More For The Life You Want
I thought you were tougher than this? After all, you know you picked a challenging career that required mental and physical toughness. So why do you give up so easily on your personal goals? Seriously, at what point are you going to fight for the life you want?You're so bought into your comforts...
-
94. How To Eat While Working 12+ Hour Shifts
I see nutrition as the pain point for so many 1st responders and it makes me sad because it’s easier than you think to solve. Number one, this is a HUGE mindset issue over everything. If you have this notion that nutrition will be difficult, then it’s always going to be a challenge for you....
-
93. How To Be A Confident Woman In The Gym
Men have heavily dominated the military and 1st responder community, although there has been a shift in the last few decades with more women joining these career fields…and that gets me stoked! At Pursuit, we’ve trained hundreds of women over the last few years in law enforcement, fire, medicine,...
-
92. The Long-Term Effects Quitting Has On your Brain
Are you a quitter?! That even seemed harsh when I typed out this question, but it’s a legit question. Are you someone who says you’re going to do something but struggles to follow through? The habit of quitting has real chemical effects on the brain that you need to be aware of! Take a long look…
more -
91. The Carbs I Eat To Stay Lean And Perform
Nutrition is such a highly debated topic in the fitness industry, and for a good reason! I believe that nutrition is so opinion-based that you need to hear people out, try their “style” and find what works for YOU and YOUR lifestyle. As a 1st responder, you need to make sure this happens even…
more -
90. DON'T Take Rest Days On Weekends
Consistency is KEY to getting in and staying in shape, so why don't you keep setting yourself up for failure? Almost everyone I know has struggled with “falling off the wagon” on the weekend with their nutrition and training at some point. This is why I train at least one day (Saturday or Sunday)...
-
89. Three Things To Focus On For Gym Newbies
If you are in your first year of lifting weights or coming back after taking a few years off, I'm going to classify you as a gym newbie. As bad as that may sound, every single jacked person you see in the gym has been a newbie at one point. In this episode, we cover our personal stories of how we...
-
88. The Smartest Way To Use Protein To Build Muscle
Do you have any idea how much protein you're supposed to be eating each day to gain the amount of muscle you want? You might think you know the answer, but there's a lot of misinformation floating around on the topic of protein consumption To make things worse, every fitness influencer says...
-
87. Is An Hour Workout TOO LONG?
How many times have you skipped out on the gym because you were short on time? If you were supposed to have 60-90 minutes at the gym, but then life happens and you only have 30-45 minutes, do you just skip it? At some point, you need to stop letting time be the barrier if you want to be long-term...
-
86. Don't Make THIS Mistake When Hiring A Trainer
If you're thinking about hiring an in-person trainer, listen up so you don’t make this mistake! There are a lot of options out there so I understand how confusing it can be to choose between in-person, online, group fitness, cookie-cutter Apps, etc. In this episode, I go through the pros and cons...
-
85. You Will FAIL If You Wait Until Monday To Start
I don't know about you, but I would rather start a new routine on Monday than on Friday. It feels like more of a fresh start when you start something on a Monday versus midweek. This is a phenomenon called the fresh start effect and there's a lot of research to back up how the human brain works…
more -
84. The BEST Workout Split To Burn Fat and Build Muscle
I have a question for you, Is there a BEST split to build muscle? I have another question, Are you following it? If your goal is to gain muscle there are a few things that need to happen. Number one, you need to break down the muscle, number two you need to recover the muscle, and number three…
more -
83. Three Steps To Losing Fat FOREVER
Losing fat is simple, but not easy. Even if you lose it, it always seems to creep its way back over the months or years. You lose 30 lbs over the course of 5-6 months, but a year later you’ve gained it back and some. The real dilemma isn’t fat loss alone, the real dilemma is losing the fat AND...
-
82. Are You WASTING Your Gains With Protein Powder?
You’re wasting money and don’t even know it! When we break it down further you’re wasting money AND time. If you’re anything like me, wasting money and time is the last thing you want to do. Look, if you’re going to the gym to grow muscle (or burn body fat) you MUST have your recovery on point.…
more -
81. How To Overcome Your Excuses Forever
You have a favorite excuse you like to use and I bet I can guess what it is. I’m guessing it falls into one of these categories --------------------- -Time (too busy) -Money (too poor) -Effort (too hard/not worth it) -Work (also usually a time thing)-Family/Friends (not enough support)...
-
80. Avoid These 4 MISTAKES To Achieve Your New Year Goals
You can change your entire life in 1 year if you avoid these 4 mistakes. I see this happen each year, people come into the New Year with a lot of excitement! After all, a new year is a chance to better yourself and make this year “the year” that sets your trajectory for the rest of your life...
-
79. Your Effort Dictates Your Results
I feel different about the effort I put in the year and am a bit surprised at myself. I have done deep reflection over the past couple of years and always felt like I was leaving a lot on the table. It was disappointing to know I could have done better, and the reason I wasn’t where I wanted to…
more -
72. Which Supplements Are Worth Your Money?
The big question... Are supplements worth your money?? Let me explain my thought process I understand that every “bro” on IG says they have the best product! That’s clever marketing, but it makes it very confusing as the consumer to know whom to trust, what supplements are effective, and which…
more -
73. Balancing Life As A Business Owner, Family Man, And Fitness Coach
Balance is complete bull Sh*# I'm sorry but this whole shift toward a "balanced lifestyle" doesn't work (hear me out) Why doesn't it work? It's simple... Let's break it down logically YOU had an area in your life (fitness, finances, family, etc.) that was out of balance for a long time which is…
more -
74. How To Maximize Your Recovery For Muscle Growth
This might be new information for you, but the reason you're going to the gym and lifting weights is to break down your muscles, not build them. The building process happens when you leave the gym and a ton of people forget this. Most people are focused on having the "perfect workout when they...
-
76. Top 3 Exercises I Do For Bigger Legs and Arms
Let me make this very clear, there are no "best" exercises because everything has context to it. The best exercise for one person might not be the best exercise for the next so every time you're trying to figure out what exercises are best for you there's always a phase of experimentation. That...
-
77. The Breakfast & Eating Style That Helps Me Stay Lean Year-Round
Instead of fighting the losing battle of late-night cravings try getting into it a little. This may sound crazy, but it's actually what I do to stay lean and it's worked very well for me. If I could recommend one thing that could keep you at a low body fat all year long it's having consistency…
more -
71. 4 Things You Need To Do To Win The Day and Stay Motivated
STOP complaining about your shitty situation when all you have to do is learn to win the day. No, it's not some magical formula or reading 100 self-help books. It's four simple steps to follow each day to ensure that you feel accomplished, stay productive, feel confident, and, most importantly…
more -
78. How To Go From "Wanting To Change" To Actually Changing
Wanting to change is not enough. I think we all wish it were enough but deep down inside we know that wanting and hoping doesn't change our situation. If you want to be the man or woman that you inspire to be, then you're going to have to make fundamental changes that are going to be…
more -
75. What You See In The Mirror Is A Direct Result Of Your Daily Decisions
What you see in the mirror is a DIRECT reflection of the decisions and the work you put in on a daily basis! One thing that's completely changed my life is regular and intensive self-reflection. Looking in the mirror both physically and figuratively is challenging, and most people avoid it…
more -
70. How To Help Your Muscles That Struggle To Grow?
I get daily messages on social media from men asking how to grow their chest muscles and calves more than any muscle group. That might not be the muscle group you struggle growing, but I know it's a pretty big stigma in the fitness industry. For seven years, I struggled to grow certain muscle...
-
69. Do Your Good Habits or Bad Habits Define You?
According to University of South Carolina researchers, the average adult makes about 35,000 choices daily! Most of these are unconscious, but I would argue that even the unconscious decisions we have control over if we were to rewire the conscious decisions. Sometimes even thinking about this...
-
68. Are Ice Baths And Saunas The Best Tools For Recovery?
I hate to say it, but I've jumped on the bandwagon of ice baths and getting in a hot, dry sauna from time to time; however, it might not be for the reason that you think. It seems like every time I check my Facebook or Instagram, I'm bombarded with ads for $5000+ ice baths that supposedly work...
-
67. The Early Bird Gets More Than The Worm
As cliché as it might sound, the early bird really does get the worm...but it's probably not for the reason you think. Waking up early is one of many methods that can make you a complete badass for what it's doing from the inside out. When you commit yourself that you're going to do something...
-
66. This is What Fitness Coaches Do To Stay Lean Instead Of "Dieting"
I’m sure all of you have followed at least one diet, whether for one day, one month, or even one year! The thing about diets is they usually don't last, which also means the results don't last. I think I've tried almost every diet known to man for at least one week to try things out and to be...
-
64. The 3-Month Workout Split I Did To Get In Fitness Model Shape!
Do you want to know how I got in fitness model shape? No, it wasn't steroids No, it wasn't luck No, it wasn't even hard work...ok well maybe a little ha It was SMART calculated planning and patience You see, I always wanted to make it on a cover of a magazine ever since I started lifting at 15…
more -
63. Stop Using Your Injury As An Excuse To Do Less
Every athlete/gym goer worst nightmare is getting injured, especially a serious one that will take months or even years to recover from The truth is, you will likely get an injury if you've been lifting long enough. Hopefully, it's nothing serious, but almost every athlete I know has had somewhat...
-
62. Why Your Friends Are Keeping You Fat
"You are a sum of the five people you spend the most time with" Have you ever heard this quote? Well, I can tell you that it is true in almost every aspect of life, especially fitness! Fitness is a lifestyle, and when your friends don't have the same goals, dreams, and overall aspirations as you...
-
61. Optimizing Your Environment For The Best Sleep Of Your Life
Most adults have a set time they have to wake up during the weekday and sometimes even on the weekend. So why is it that we don't set a bedtime for ourselves? There are many habits around sleep, that we often sweep under the rug without identifying the root issue. If you could create better…
more -
60. You're Not Lazy, You're Disorganized
I can't tell you how many fitness consultations I've been on in the last year, but I would say it's probably 300+ easily. Out of all those conversations with individuals looking to get in shape about 35% of them tell me that they are lazy It's hard for me to believe because the same people have a...
-
59. What Is The Best Intermittent Feeding Window
Intermittent fasting can be a very effective tool, to lose fat, and put yourself in a calorie deficit, but which fasting window is the most beneficial, and which fasting window is the most detrimental to your physique and performance? Here's some insight into my personal experience as a coach,...
-
58. From Giving Up on My Dreams To Prospering
My journey hasn't been all sunshine and rainbows. There was a time when I almost entirely gave up on myself, but in order to understand why I kept going you have to know my backstory. I'm so glad I didn't give up on my dreams, but sadly, I see people every day that have given up. They've settled...
-
57. Suffering Is A Precursor To A Positive Perspective
Are you suffering right now? Are you really struggling with your health, relationships, finances, or faith? Struggling is merely a precursor to being alive. No great person was ever molded without suffering. Suffering gives you a different perspective and gratitude than others who have not...
-
56. Lifes 3 C's
Want an amazing physique and a Successful Life? Well...then YOU better master this process👇🏻 Choice, Chance, Change You must make a choice, to take a chance, if you want to change. A Fear-based mindset makes the thought of taking a chance crippling, thus making the choice (the first thing)...
-
55. You Don't Have To Eat A Boring Bodybuilding Diet To Get & Stay In Shape
Most people think that in order to have a fantastic physique you have to eat chicken, broccoli, and rice, for five or six small meals a day From somebody that's been published internationally as a fitness model in magazines. I can tell you that this is the furthest thing from the truth! This...
-
54. Freedom Is On The Other Side Of Discipline
When we really break down what humans desire, I think we desire a few things. Number 1, I think we desire freedom. The feeling of freedom in my opinion is probably one of the most profound feelings in the world. It's hard to know what freedom feels like until you've lost it, but once you've had…
more
About this show
We're on a daily pursuit to help America's Everyday Heroes get fit for duty and life! You'll fit right in if you're in law enforcement, fire, the military, EMS, or the medical field.The Everyday Pursuit Podcast will give you the knowledge you've been looking for to lose fat, build muscle, and increase your performance. Cultivate a winning mindset that's capable of overcoming your excuses so you can consistently execute and crush your goals. In each episode, you'll learn actionable steps to become a healthier, higher-performing, and more badass version of yourself!
Hosted by
Stefan Kunz