The Fence

Send us Fan Mail2:00- The Dungeon… Michael FRICKer4:00- Guest Intros5:00- Another #75HARD story7:00- How can you do it better?9:00- Sadula, a Trainer?!11:30- Gar is sick- AGAIN 14:00- Football>>> Weight lifting15:00- PAIN16:00- Planet Fitness20:00- Guests hobbies & pass-times 22:30- Personal development… 24:00- Should I rest? Or should I be working?30:00- Michael’s FIRE33:00- Sadula’s FIRE38:00- Mikes systems to crack the code44:00- Are to do lists good or bad?49:00- Big 2 small or Small 2 BIG52:00- Mikes trial period53:45- FRICKER55:30- GO OUTSIDE, Fall in the Woods58:00- Life is a simulation 60:00- Guests plugsSupport the show

Send us Fan MailSeason 1 Ep 30.1:30- Brian’s Story3:00- Pit-bulls, Foster parents & Crackheads4:00-Spontaneity and Palm Springs10:30- Red flag Careers and meeting your “forever person”.19:00- Where to meet your significant other23:00- Is Sam mature?25:00- Brian’s musical beginning & Octanes birth30:00- The Bat Cave34:00- Gods sense of humor40:00- Gods plan46:30- The “Good Question”51:00- Sam’s old & Brian ages like a fine wine52:00- Brian’s downfalls and wins/ His diet55:00- The value of investing in a professional 56:00- Gar steals Sam’s dad58:00- Brian’s morning routine & eating habits1:02- Brian’s #1 piece of advice1:05- Don’t lean on your own understanding 1:07- Resources1:13- Octanes Schedule!Support the show

Send us Fan MailEpisode 1 Episode 29. Gar the Great and his origin story.4:00- Sketchy “gym” setups9:00- Fighting Armenians 14:00- The armed forces15:00- Giving your kids a leg up without stunting their growth22:00- Making the hard choices25:00- Maturing as a man with sex and partners30:00- Finding the “Fuel to fire you up”Support the show

Send us Fan MailSeason 1 Ep. 28. Sex,love & Relationships. W/ Sam B.10:00- No means no -&- the different “Nos”14:00- Being a gentleman in tumultuous times19:00- Navigating “hookup culture”22:00- Being ghosted 24:00- Setting boundaries and picking “good ones”28:00- Being vulnerable enough to be in a relationship 35:00- Are you making sex part of your identity?38:00- Can guys& girls be platonic friends?vs. Honoring your partner45:00- Honoring your partner46:00- Toxic relationships 50:00- Having healthy arguments with your significant other53:00- Knowing your worthSupport the show

Send us Fan MailSeason 1 Ep. 27 CrossFit Newtown3:00- Matt’s origin story12:00- Matt’s background15:00- Make mistakes to succeed16:30- Making time for hobbies23:00- Matts inspiration 26:00- The art of finding an exercise routine you can stick to.30:00 Are you running from something?33:00- Matt’s philosophy 40:00- ResourcesSupport the show

Send us Fan MailSeason 1 Episode 26. The Art of Self Defense w/Marty Noble.2:00- Welcoming Marty Noble!3:00- RHINO5:00- Marketing tactics8:00- UnNetworking 10:00- The Bullying Epidemic 11:00- Personal defense breakdown 15:00- The Nastiest Dog18:00- Keeping your composure under pressure20:00- Popping eyeballs out25:00- Navigating dating apps27:00- Emotional Intelligence 29:00- Marty’s Inspiration 33:00- Marty’s tip on finding balance39:00- Resources!Support the show

Send us Fan Mail3:00- Breaking the cycle of inconsistent content creation9:00- Parents stunting their kids growth by overindulging12:00- Only 3 out of every 25,000 people can squat 405lbs14:00- Unhealthy mindset issues or not?19:00- Protein, Amino acids, micro muscle tears 26:00- “What are your favorite exercises Mitch and Gar and what specific goals will they get you to? -Jasmine30:30- What is HIIT and what is it good for? -MelissaSupport the show

Send us Fan Mail2:20- Intro3:30- What is a good level for my testosterone to be? -Jimmy F.9:30- Why are you barefoot? -Mitch B.11:30- My crush dresses like an “Insta model”… should I date her? -Sarah16:30- How can I figure out my macros without using a calorie counting app. -ANASTASIA L.19:20- Who’s slim-Jim is bigger? -Claire B.20:20- I keep hearing about iodine… why is it so important? -Peter K.27:20- Is it true that your pee-pee shrinks on TRT or steroids? -Tim.Support the show

Send us Fan Mail3:00- Guest Intro6:30- Sam’s back story- From concrete to mortgages, a band and personal training10:15- Sam’s fitness journey and fat loss experience 13:15- Sam’s personal training career15:30- Sam’s inspiration17:30- Finding self identity 20:00- Being selfish with your time25:30- Tips for new lifters30:00- The importance of using different variations in your lifts34:00- The key to building rear delts37:00- Holotropic breathing 41:00- Kre-Alkalyn 42:30- Resources44:30- Sams socials and band name!46:00- Sams words to his younger selfSupport the show

Send us Fan MailSeason 1 Ep. 22.1:30- Can I build my booty and shrink my waist at the same time? -Julia H.4:45- Does the food you get your calories from matter as long as I’m hitting my macro goal? -Bryan K.9:45- Can I exercise with DOMS? -Jenna P.17:45- How do I build muscle? -Mike F.27:00- Should I be stretching before my workout? -Pete M.30:00- How do I get abs fast? -Amy C.36:30- Does semen have protein in it? -Michaela J.Support the show

Send us Fan MailSeason 1 Ep 21. Fat Loss Finale3:00- Mitches progress update4:15- Gars update5:20- Ryan’s update 6:00- Brenner’s update8:00- The struggles the gang faced11:00- Fluctuating body composition 14:00- Lifting belts, good or bad?23:00- Shoutout to Nicole!25:00- Mitch is the biggest loser!31:00- Highs and lowsSupport the show

Send us Fan Mail Fat Loss part 4.2:00- Brenner’s checkin3:00- Mitches checkin3:30- Gars checkin8:00- Is Tom Brady a clone?11:00-Fat loss tactics going into week 7&8Support the show

Send us Fan Mail1:30- John’s background4:00- The discipline of bodybuilding 7:00- The Air-force10:45- Imposter syndrome11:15-Dunnings Krueger effect14:00- THE IDEAL CLIENT21:00- Pros & cons between virtual and in person personal training28:00- Progressions- beginner vs veteran30:30- Non of it matters if you’re not having fun 35:00- Steroids37:00- Experimental Excellence39:50- Crying back baby42:00- TRT 45:00- John’s words to his younger self. “You’re where you need to be”.46:00- J3 University Support the show

Send us Fan Mail1:00- Competition Updates1:30-Gars progress4:00- Brenner’s progress9:30- Mitches progress11:00- Ryan’s progress13:00- Fat Loss Tactics!14:30- Steady state vs Higher intensity and lower intensity cardio17:00- More fat loss tactics25:00- Brenner’s Hyrox experience 33:00- What to expect during a Spartan raceSupport the show

Send us Fan Mail2:00- BenchPress- Expert tricks, cues and advice on increasing the quality and weight of your squat.13:00- Deadlift- The #1 HARDEST movement to learn. We break it down into several cues and techniques to break through the learning curve.23:00- Fundamental Deadlift NON NEGOTIABLES27:00 When to use a lifting belt33:00- Overhead Press- Warmups, tools and hacks for a SEAMLESS OHP36:00- That’s what she said -Gar40:00- Squat- tips, tricks, secrets and PRO advice on gutting & reinventing your crappy squat.44:00- Sumo vs Olympic & stances.45:00- High bar vs Low bar48:00- How elbows & Lats increase your squat #49:00- What should my squat stance be?50:00- Breathing during compound lifts53:00- Un-racking the barSupport the show

Send us Fan Mail1:00-Weigh in updates for the crew5:30- Fat loss tactics being put into action6:00- Ryan’s wins & losses8:00- Brenner’s approach and progress10:30- how to fix lower back pain/tightness when running12:00- Tips on increasing running speed and reducing impact14:00- Gars take on his 10lbs of weight loss!16:00- How to pace yourself when running18:00- More tactical games!21:00- Gaining muscle vs losing weight23:00- Why eating more is less! Myth of weight loss27:00- Weight loss FALLACIES women faceSupport the show

Send us Fan Mail2:00- Updates @ the NAC8:00- Bills background and hobbies9:30- Bills Philosophy 12:00- Using injury’s or weak spots to provide value 22:00- Torn biceps24:00- Tactical games, Spartans and Tough Mudders38:00- Strategies to improve people’s adherence to a program46:30- Don’t grow up to quick52:00- 1st Phorm54:00- ResourcesSupport the show

Send us Fan MailIntro4:00- Who’s paying for studies, documentaries “misinformation?7:00- Hunter/gatherer10:00- Heart attacks then vs Now….17:00- Vegetable oils & Oxidation 20:00- Iodine, Bromine, Flouride26:00- Healthy eating costs- If you don’t pay now you’ll pay for it later with your health.Support the show

Send us Fan Mail:45- Fat Loss Contest!3:00- Gar has an Aneurysm5:30- What is; BMI, BMR, BFP etc6:30- Weigh ins8:00- Competition guidelines9:30- Goal/ Game plan setting10:00- Difference between scales12:00- The pros/cons of frequent weigh ins14:00- Betting, strategy’s, & Brenner gets spanked15:30:- Pros/Cons of Vegans 20:00-Pitfalls of personal trainers25:00- Trainers are more human than you think27:00- The value of group classesSupport the show

Send us Fan MailIntro1:15- Brenner’s 1st powerlifting competition3:00- 15 y/o girl deadlifting 290lbs…4:30- Your face is pizza sauce7:00-Spartans, Tough Mudders, Hyrox & Deca8:00- Brenner’s story10:00- Breaking backs 15:00- More certs doesn’t mean you’re a good trainer18:00- Real Estate22:00- Trainers are people too24:00- Mitch got crunk with Snookie25:00- Brenner’s training Philosophy 26:00- Do women belong in the gym?29:00- The down-fall of modern man31:00- Making the gym a more positive experience 33:00- Barriers to entry for new exercisers34:00- Navigating imposter syndrome38:00- Value BOMB after BOMB 🎧39:00- STOP demonizing different training modalities!41:00- All training/program styles have a place47:00- The Murph workout50:00- What Brenner would tell his younger self54:00- Earn it by suckingSupport the show

Send us Fan MailSeason 1 Ep 11- Pro football & Hobbies w/ Ryan Feehan (Focused Fitness)1:00- Intro3:00- Pro football & Ryan’s backstory8:00- How many certifications is too many?13:00- Converting “Toners” to the process14:00- Can 1 day of exercise change your body?18:00- Breaking up a fight22:00- Training clients for free25:00- The next generation 26:00- Sex, drugs, alcohol 26:00- What’s your THING?!27:30- Brad pulls a knife on Ryan28:00-Mitches Oktoberfest wedding29:00- Hobbies and how important they are 33:50- Inspiring gym members37:00- Client success stories42:00- Words to your younger selfSupport the show

Send us Fan Mail2:00- Growth Hormone3:15- Dopamine 4:00- Beta Amyloid (sticky brain)5:00- REM and the phases of sleep6:00-Napping good vs bad9:00- Night terrors10:00- 3 pillars of physical health11:00- Circadian rhythm and night owl vs early bird11:30- Men vs women sleep target13:00-Screen-time, blue light and insomnia14:00 Social media dos and donts16:00- Melatonin supplements good or bad?18:00- Caffeine, alcohol, nicotine, THC and water before bed19:00- Red lights and night vision goggles22:00- Alarm clocks24:00- Sleep Tips!26:00- ResourcesSupport the show

Send us Fan Mail0-1:00- Intro1:00- Guest Brian Reed Intro4:50- Strongman vs Powerlifting7:00- From Track to Tank💪10:30- An ideal client is…10:50- VIP Barbell14:30- Beware a sloppy coach 16:30- “Scraping” & other recovery techniques 18:40- The importance of thorough bloodwork and getting to know your body19:30- Is powerlifting something a “novice” can get into20:00-Find a good Dr. who knows and works with athletes to do your bloodwork25:00-How unchecked genetic factors can break your body down 30:00- #1 tip to avoid injury in the gym or anywhere33:00- Brian’s origin story37:00- “The 5 P’s”44:15- Self awareness & Self realization Support the show

Send us Fan MailIn this episode Mitch & Gar provide a bunch of actionable tips to help a new gym goer have a successful experience at the gym.0-1:05- Intro1:10-Topic of the Day2:00- #1 Gym Etiquette tip (Put that thing back where it came from or so help me!)4:20- #2 Are people watching me in the gym?7:50- Support “rookies”.8:30- Put weights where they belong.10:10- Don’t be Gross!11:00- Clean up after yourself.11:45- Respect other people’s time in the gym.13:00- Don’t exploit people at the gym!14:30- Filming at the gym.16:50- Respect the gym & equipment! It’s not yours.18:50- Don’t Hog equipment.19:15- Don’t be afraid to take up space in the gym!20:00- Ask for a spot.21:00- Be careful when trying to “correct other people in the gym”.22:00- This one’s for the guys…24:10- Don’t be loud for noisiness sake.Support the show

Send us Fan MailSeason 1. Episode 7.  With Gar out for surgery Host Mitch Blaak goes "Solo Dolo" with guest Lance Parker. They dive into the top 3 supplements we recommend you try and the 3 pillars of what ACTUALLY builds your dream body.0:00-1:30- Intro1:30-3:00- Guest Intro4:00- Supplements!5:30- Protein- Where to get it12:30- Protein recommendations 17:15- Creatine. Why so GOOD?!19:00- Creatine Mono vs HCL24:20- Pre-workout26:00- What’s in your pre-workout?27:00- Artificial Sweeteners 28:00- Beta Alanine29:00- Pre workout Recs30:00- Socials Support the show

Send us Fan MailIn Episode 6 our guest is Physical Therapist Bryan Carestia of Activcore Newtown.With his 14 years of experience and revolutionary approach to rehab, Bryan has many interesting tips and points of view that will change the way you think about PTs for the rest of your life.Intro:45-1:00- Bryans Info, qualifications & story3:00- Standard PT vs. 1-on-19:00- What to look for when hunting for a physical therapist10:00- "Direct Access"- Bypass your primary DR and a prescription for PT!14:30- Bryans inspiration18:45- Biggest predictor of being at risk for an injury22:30- "Prehab"24:00- RedCord 30:30- Labrum tears34:30- Most common injuries that PTs see35:00- Knee instability & how to fix it36:00- "Anatomy Trains" & Fascia36:00- Resources36:00+- Mobility & OutroSupport the show

Send us Fan MailIn episode 5 we dive into:Alexas back storyDietVegan dietMeatSugarSacral Iliac Joint DysfunctionFast Food and much more!:10 seconds- Intro1:10- Meet Alexa! What's she about?1:50- Alexas Journey4:50- Toxic work environments10:40- Primal Pattern Diet13:55- Gluten... don't sleep on it....15:00 Pesticides vs. Organic Foods16:30- Supplements17:00- Move Your Meat Lose Your...18:00- Fast Food Meat18:43- Sacro Iliac Joint Dysfunction19:00- Physical Therapy. Can you trust it...30:00- Hormones & Menstrual Cycles35:00- ResourcesSupport the show

Send us Fan MailIn episode 4, Mitch & Gar open up and share some details of their personal lives to help the viewers to get to know them better.Also covered is our recommendations for the #1 piece of equipment that you should have in your house to exercise from home.1:30- Gar talks about his recently torn bicep.3:00- Gar talks about his background, interests & hobbies.8:30- The importance of personal development.11:30- Hobbies, passions & investing in yourself.13:20- Mitch shares his background, interests & hobbies.16:00- Mitch goes hunting.17:15- Delayed gratification.20:00- Its okay & important to have vastly different interests.22:45- #1 piece of equipment to have in your home.33:00- Ask us questions & tell us what topics to cover!Links:https://www.amazon.com/dp/B018XDH17K?ref=ppx_pop_mob_ap_sharehttps://www.roguefitness.com/?gad_source=1https://www.tractorsupply.com/tsc/product/4-ft-x-6-ft-x-3-4-in-thick-rubber-stall-mathttps://a.co/d/cwUx3Gjhttps://prxperformance.com/collections/folding-squat-rackhttps://www.titan.fitness/racks/?gad_source=1Support the show

Send us Fan MailIn this episode we cover topics like the difference between  food sources, how you can make your calories work for you and finding healthier food sources. We also talk about what value you can expect from hiring a personal trainer vs. attending group classes. Jokes. 1:30Calorie sources. 8:00Is alcohol holding you back? 11:31Not all calories are created equal. 13:50Carbs, fats, proteins. 13:00Sodium. 22:00PT vs group classes. 24:30True or False. 36:00Resources. 40:00Support the show

Send us Fan MailIn episode 2 we dive into strength training and who should be engaging in it. We discuss the difference between resistance training and cardio and provide the lister with resources to take the next step towards a stronger future.Why is strength training important? 2:55Cardio vs strength training, pros & cons. 3:40Who is strength training right for? 11:20How to modify a program to make it work for you. 19:45Golden rules to see continued progress. 24:50Resources. 30:55Support the show

Send us Fan MailIn Episode 1, we dive into the building blocks needed to provide You with the tools to begin the next step to building key habits to change your life.The importance of having a why. 0:53How to develop a routine and build healthy habits. 6:16How to format a program and what you should be focusing on. 8:45The "FITT" principle- ways to adjust the way you are training. 11:00DCOPS, compound lifts and their importance. 15:30Mobility vs. flexibility. 21:45Common "pitfalls". 27:10Support the show