The Daily Effort Podcast

This 10 minute workout is 7 rounds and that is it! Quick effective and is guaranteed to get your heart rate up and leave you sore the next day.

The best high protein Chick-fil-A order for fat loss — over 100g of protein for under $30.I break down exactly what to order from the Chick-fil-A app: grilled nuggets, the cool wrap, and the chicken club sandwich. Full macros and pricing shown on screen.🔥 THE ORDER:• Chick-fil-A Grilled Nuggets• Chick-fil-A Cool Wrap• Chick-fil-A Chicken Club Sandwich#chickfila #highprotein #fatloss #macros #fastfoodhacks

Link to Burger Macro Website: https://fastfoodnutrition.org/calcresults?rest=16&items%5B%5D=2445_1If you’re a busy working professional stuck at the drive-thru, this Burger King Fat Loss Menu will save your diet.You don't need to completely ruin your workday macros just because you had to grab fast food. In this live audit, I'm taking you inside the Burger King nutrition calculator to show you exactly how to save 500 calories with a simple Royal Crispy Wrap hack.

Eating Pizza Hut on a fat loss diet sounds wrong… but in this video I show you exactly how to hit 200 grams of protein with pizza and wings and still stay on track. 🍕🍗I’ll walk you through my full Pizza Hut Fat Loss Menu so you can plug this straight into your busy workday without meal prep or cooking.In this video you’ll see:The exact Pizza Hut order I use (pizza + wings)How this day adds up to 200g of protein and 2,390 caloriesSimple rules to follow so you don’t blow your caloriesHow I track everything in the 1st Phorm app in under 2 minutesHow to use this as a “default” fast food day when work is crazyThis is built for busy guys who want to lose fat, keep their muscle, and still eat real food — not plain chicken and rice every night.If you’re a working professional who lives in your car between meetings, this Pizza Hut Fat Loss Menu is your new backup plan.

You don’t have to give up KFC to lose weight.In this video, I walk you through 3 simple KFC orders that add up to 95g of protein and still let you eat fried chicken — without blowing your calories for the day. These are the exact types of “survival guide” meals I use as a busy working dad to stay lean while eating fast food.Here’s what we cover:Menu Item Number 1: Original recipe chicken breast with mashed potatoes. Protein: 36gMenu Item Number 2: 10 nuggetsProtein: 30g Menu Item Number 3: Crispy Chicken Caesar SaladProtein: 28gHit subscribe if you want more fast food survival guides, high-protein “assembly” meals, and realistic fat loss strategies for busy working people.

Most people think just getting a burrito at Chipotle is healthy. This is not true. I will show you how to set up the burrito bowl AND burrito so it is healthy and weight loss friendly for you.Burrito Bowl order:1. Double chicken2. Light white rice3. No black beans4. Add Fajita veggies5. Add lettuce6. Add sour creamJoin the community:If you're a busy professional looking for simple, proven weight loss strategies, subscribe for more fast food survival guides.#Chipotle #WeightLoss #HighProtein #MealPrep

Can you eat Chick-fil-A and still lose weight? Absolutely. In this video, I'm sharing my go-to high protein Chick-fil-A order that hits 195g of protein and yes—it includes waffle fries.

Taco Bell order are listed below for you! Comment your favorite thing to get at Taco Bell!📝 THE ORDER:The Cleanest Macro Day (This Actually Works)🥣 Meal 11× Cantina Chicken Bowl • 31P / 44C / 22FIngredients: Lettuce, pico, cabbage, grilled chicken with extra.🌯 Meal 24× Cantina Chicken Burritos • 120P / 160C / 32FIngredients: Black beans, rice, iceberg lettuce, grilled chicken and add extra, pico, purple cabbage, sour cream. Add sauce packets.🌮 Meal 33× Chicken Soft Tacos • 51P / 57C / 21FIngredients: Slow roasted shredded chicken xtra, iceberg lettuce, pico, cabbage, and no sauce. Get sauce packets for flavor.Subscribe for more simple fat loss strategies!

Is it possible to hit 200 grams of protein eating ONLY fast food? Today, I'm going through the Wendy's menu to see if I can build a full day of eating that hits my macros: 2550 calories and 200g of protein.Most people think "fast food" ruins your diet. But as a busy working dad, I know meal prep isn't always an option. I'll show you exactly what to order at Wendy's to stay on track with your fat loss goals without giving up the convenience.In this video:1. My exact high-protein Wendy's orders for Breakfast, Lunch, and Dinner2. How to customize menu items to save calories3. The total macro breakdown for the day#Wendys #HighProtein #FastFoodDiet #WeightLossTips #WorkingDad

Think you can't eat fast food and lose weight? You're wrong. In this video, I break down the ultimate McDonald's Fat Loss Menu—4 high-protein orders under 500 calories that fit into a working dad's diet.While, these options aren't perfect, it will give you a good idea of what to get when you are on the go!

If you work a 9-5 and think you don't have time to get lean, this video is for you. I used to think I needed hours in the gym to see results, but the truth is it comes down to a few non-negotiable systems.In this video, I’m sharing the 3 specific rules I use to stay lean while working a full-time job—no crazy cardio or starvation required.📱 Join the 30-Day Challenge (Try the App for Free): https://1stphorm.app/Funderburk

I walk through what I have in my fridge that sets me up for success with a fat loss or muscle building journey!

30 days for Free inside the 1st Phorm App: https://1stphorm.app/Funderburk

I and my daughter, Layla, walk through 4 rules you can follow to stay on track Christmas week with your fitness!

Busy working people do not have time to cook all day.In this video, I audit my wifes Costco receipt to see how many high-protein meals we can make from it and if it actually beats my $35 Walmart haul.Youll see:Exactly what we bought at CostcoHow many meals we madeCost per mealThen you can copy the same strategy for your own work lunches

I walk through how I only spent $35 at Walmart and made 18 meals out of it for the week!

Instagram: https://www.instagram.com/samuellfunderburk/?hl=enWeight loss doesn’t have to be confusing. In this video, I break down EXACTLY how your body loses weight using simple.You’ll learn:✔ The only calorie formula you actually need✔ What makes you gain vs lose weight✔ Why “3500 calories = 1 pound” is outdated✔ How to calculate YOUR calorie needs✔ A simple way to take control of your results — even if you're busyIf you’re new or feeling overwhelmed, this will finally make weight loss make sense.👉 Like & subscribe for simple weight-loss education without the confusion.

Thanksgiving is here — and if you’re trying to lose weight or stay on track with your goals, it can feel stressful. I break down simple, realistic tips that will help you enjoy the holiday without feeling guilty or losing progress.You’ll learn:• How to eat your favorite foods and still stay consistent• My top strategies for staying full and on track• How to make Thanksgiving guilt-free (and fun again)🍗 Enjoy the day, stay consistent, and remember — one meal doesn’t ruin your progress.💬 Comment below your favorite Thanksgiving dish!📲 Follow me on Instagram: https://www.instagram.com/samuellfunderburk/?hl=en

Someone commented on one of my videos saying fiber is bad, so I decided to make this video to explain why fiber is actually one of the most underrated parts of your nutrition.In this video, I’ll break down:• What fiber actually does for your body• Why it helps with digestion, fullness, and blood sugar balance• The difference between soluble and insoluble fiber• How to get enough fiber from real food every dayFiber isn’t the enemy — it’s the key to better gut health, more consistent energy, and staying lean.⚡ Follow me on Instagram: https://www.instagram.com/samuellfunderburk/

Eating healthy doesn’t have to take hours — I’m breaking down 3 high-protein meals you can make in under 30 minutes that are easy, affordable, and actually taste good.💪 In this video, you’ll learn:• 3 fast high-protein meals you can prep in minutes• How to build balanced meals that keep you full• My go-to ingredients that save time and money• Tips for hitting your protein goal even on busy daysThese meals prove you can eat real food, get results, and stay consistent — no excuses.🔹 Subscribe for more weekly videos on fitness, nutrition, and discipline!

I go through how you can still eat foods you love and still lose weight if you do it right.

I go over how GLP-1s work and also what is actually causing you to lose weight which isn't the shot or pill you are taking.

I go through 3 pieces of equipment to have a complete home gym setup.

I walk through what I eat in a day and also for the while week to stay on track with my performance in the gym. This also helps me stay very lean as I do Crossfit. If you are sick of eating the same chicken and rice meals or just need some different ideas on what you can eat to spice things up, there will be some in this video.Comment what you need help with when it comes to recipes and I will help out!

Want to make meal prepping simple and stress-free? In this video, I break down 4 easy steps to meal prepping so you can save time, eat healthier, and stay consistent with your nutrition.Here’s what you’ll learn:1️⃣ How to pick a protein source that fits your goals2️⃣ Why choosing the right carb option matters3️⃣ The best veggies to prep ahead of time4️⃣ Simple ways to add seasonings and flavor without extra hassleWhether you’re new to meal prep or just looking for a faster system, this step-by-step guide will help you build balanced meals in minutes.

Want to know exactly how many protein, carbs, and fats you should eat to hit your fitness goals? In this video, I walk you step by step through how to calculate your macros—whether your goal is fat loss, muscle gain, or maintenance.You’ll learn:How to calculate your daily calorie needsThe best way to set your protein intake for muscle growth and recoveryHow to figure out your carbs and fats based on your goalsPractical tips for adjusting macros if progress stallsBy the end of this video, you’ll have your personalized macro breakdown and know exactly what to eat to stay on track.📌 Perfect for beginners who want to simplify nutrition and advanced lifters looking to fine-tune results.

In today’s episode, I break down how to track your food the right way. I’ll show you exactly how to weigh food with a scale and how to use a tracking app to scan foods so you know how many calories and macros you’re really eating.This isn’t about perfection or obsessing over numbers — it’s about having a simple, accurate system so you can finally see results. I’ll also share some of the most common mistakes people make when tracking food and how you can avoid them.If you want clarity, confidence, and a straightforward way to lose fat, this episode will help you get there.

Losing weight doesn’t have to be complicated — but most people never take the time to calculate how many calories they should actually be eating. In this episode, I’ll walk you through the exact calorie calculation I used to lose 20 pounds and how you can apply the same formula to your own goals.Here’s what you’ll learn:✅ How to find your current baseline weight✅ The best way to set a realistic goal weight✅ The simple calorie equation I used (no crazy math required)✅ How to avoid common mistakes that keep people stuckThis isn’t about fad diets or starving yourself — it’s about building a sustainable caloric deficit that works for your lifestyle. Whether you’re just getting started or you’ve been stuck at the same weight for months, this step-by-step breakdown will give you the clarity you need to move forward.If you find this episode helpful, make sure to hit like and subscribe so you don’t miss future episodes on fitness, nutrition, and leadership.

In this episode of The Daily Effort Podcast, I share the powerful lessons I learned after asking myself 3 simple questions every day for 7 days. This self-reflection challenge brought out four big takeaways that anyone can use to grow, stay grounded, and push forward:Action cures fear — the fastest way to silence fear is to move.Revisit your “why” — staying connected to your purpose fuels consistency.Monitor negative thoughts — your mindset shapes your reality.Don’t respond emotionally — learning to pause before reacting changes outcomes.If you’ve ever felt stuck, battled negative thoughts, or struggled to stay consistent with your goals, this episode will give you practical tools and real-life takeaways you can apply immediately.🔑 What you’ll learn:How self-reflection drives personal growthWhy small daily actions matter more than motivationPractical ways to control your thoughts and emotionsHow to reconnect with your deeper purpose when you feel lostWhether you’re chasing fitness goals, building your career, or simply trying to live with more intention, these lessons can help you level up your effort and results.👉 Listen in, take the challenge for yourself, and see what happens when you start asking better questions every day.

Growth happens when reflection meets feedback. In this episode of The Daily Effort Podcast, I break down a simple 3-question framework you can use to assess any situation and get better over time:What went well?What didn’t go well?What can I improve on next time?This habit of asking the right questions keeps you focused on progress instead of perfection. It builds self-awareness, helps you celebrate wins, and pushes you to make small, consistent adjustments.I also dive into the importance of feedback from others. Every great leader, athlete, and performer has accepted feedback—even when it was uncomfortable. Feedback is the bridge between who you are and who you can become. The key is learning how to recognize the difference between feedback that builds you and criticism that tears you down.By the end of this episode, you’ll understand:How to create a simple reflection routineWhy feedback accelerates long-term growthHow great players and leaders use critique as fuelHow to apply lessons without losing confidenceIf you want to stop repeating the same mistakes and start compounding growth, this episode gives you the tools to do it.Tune in now and learn how asking better questions—and accepting better feedback—can unlock your next level.

In this episode of The Daily Effort Podcast, I introduce the RARE Framework — a practical four-step process designed to help you find clarity and direction in your life.RARE stands for:Reflect – assess where you are and define where you want to goAct – take intentional steps toward your goalsRefine – adjust, improve, and sharpen your approachElevate – rise to the next level of growth and successThis framework will help you get unstuck, create momentum, and move forward with confidence. If you’ve ever struggled with knowing your next step or building a roadmap for growth, this episode will give you the structure and mindset you need.Tune in and discover how to apply the RARE Framework to your own journey and start building a life of purpose and elevation.

In this episode of The Daily Effort Podcast, we explore how stepping into leadership begins with leading yourself. Leadership is a skill, and before you can lead others, you must first lead yourself with purpose and discipline.I break down the key aspects of leadership that can help you get started:Leading Yourself First: Understand why self-leadership is crucial and how it serves as the foundation for your personal and professional success.Fitness and Mental Toughness: Learn why getting your fitness journey locked in is essential for building the mental and physical endurance needed for leadership.Personal Development: Discover the power of continuous learning and development to grow into the leader you're meant to be.Never Quit: Building resilience and a never-quit attitude that will help you push through adversity and achieve your leadership goals.If you're ready to take the first steps toward becoming the leader you've always aspired to be, this episode is for you. Tune in now and start your journey of self-leadership!

In this episode of The Daily Effort Podcast, I share the one simple hack that helped me rebuild a fulfilling life after feeling completely lost post-college. Through a personal story, I explain how fitness became the foundation that helped me find direction, develop discipline, and eventually grow a coaching business rooted in purpose.If you’re stuck in a rut or trying to figure out your next step, this episode will show you how taking one small action can change everything.

Burnout isn’t what you think it is — it’s a symptom.In this episode of The Daily Effort Podcast, I continue the conversation in Part 2 of the burnout myth. He explains why what we call “burnout” is really a sign that we’re lacking clear goals, direction, and vision in life.If you feel mentally drained, stuck, or tired for no reason — this episode is for you. I breakdown how misalignment, not overworking, is usually the true root of that “burned out” feeling.You’ll learn:The real cause of emotional fatigue and lack of motivationHow to create clarity with personal goals and life visionPractical steps to reignite your purposeBurnout isn’t your issue. Aimlessness is.If you’re ready to get your spark back, hit play and take the first step toward direction, discipline, and a life of meaning.

In this episode of The Daily Effort Podcast, I challenge the mainstream narrative around burnout — and it’s not what you expect.We’re told burnout is the result of doing too much. But what if it’s not? What if that drained, defeated feeling isn’t from overworking — but from misalignment, avoidance, or lack of clarity?I breakdown why burnout may be a symptom, not the cause, and walks through 5 powerful questions to help you diagnose what’s really going on beneath the surface. Here’s what you’ll take away:Why “burnout” might be a socially accepted label for avoiding hard truthsThe real reasons people feel drained, unmotivated, or checked out5 questions to uncover if it’s really burnout… or something deeperHow to shift from frustration to fulfillment by facing what mattersA new mindset that separates emotional exhaustion from misused energyThis episode is a gut check for anyone feeling tired, overwhelmed, or ready to quit. Before you label it “burnout,” listen in and get honest with yourself. You might not be burned out — you might just be out of alignment with your effort.🎧 Subscribe to The Daily Effort Podcast for real talk on mindset, leadership, and building a life you don’t need to escape from.📲 Follow me on Instagram: @samuellfunderburk📹 Watch full episodes on YouTube: The Daily Effort Podcast

In this episode of The Daily Effort Podcast, I dive into one of the most dangerous traps that kills momentum, steals joy, and keeps people stuck: comparison. Whether you're comparing your physique, income, social following, or pace in life — the habit of looking sideways is costing you way more than you realize.I breakdown 5 specific reasons why comparison is toxic when done the wrong way — and how it silently erodes confidence, clarity, and commitment to your own journey. I also share 2 actionable habits that have helped him stop comparing in destructive ways and start using comparison as a tool for growth, not guilt.

In this episode of The Daily Effort Podcast, I talk about what effort really means — and why getting clear on it could be the unlock you’ve been looking for.If you’ve ever felt like you’re doing a lot but getting nowhere… or you struggle to stay consistent when motivation fades, this conversation will flip the switch.Inside:What effort actually is (and what it’s not)Why effort is the foundation for long-term successThe link between identity, action, and outcomeHow to build momentum when discipline feels hardIf you want to build a life that reflects your full potential, it starts with mastering this one concept.🔁 Share this with someone who needs to reset their standard for effort.🧠 Follow for more mindset and leadership content weekly.

Feeling stuck? In this episode, I share why putting your back against the wall might be the exact move you need to spark creativity, gain clarity, and drive real action toward your goals.When pressure hits, you either fold — or you innovate. Learn how to turn urgency into power and indecision into unstoppable momentum.Subscribe now for weekly mindset, leadership, and growth episodes that challenge how you think and how you show up daily.

How many times have you told yourself, “I’ll start when things calm down…” or “once I feel ready…”? In this episode, I challenges that mindset and reveals how placing conditions around starting is what keeps most people stuck.Learn how to build real momentum through imperfect action — and why starting right now, not later, is the key to lasting growth.Follow the show for more on mindset, discipline, and leadership.👉 IG: @samuellfunderburk🎥 YouTube: The Daily Effort Podcast

Why do we always default to the negative? In this episode, I breakdown how to retrain your brain to focus on the upside — the reward — rather than just the risk. Get real strategies to help you start leading, living, and performing with a reward-first mindset.

Being a good teammate isn't just about showing up—it’s about showing up for others. In today’s episode of The Daily Effort Podcast, I share the overlooked value of selflessness and how it can set you up for lasting success. Whether you’re in the gym, on the field, or in business, this message will challenge the way you lead and serve.

Who you want to become should determine what you do today.In this episode, I break down how your future identity must guide your present effort—so your goals stop being distant dreams and start becoming reality.Whether you’re chasing physical change, mental clarity, or leadership growth, this is about getting aligned and locked in.Listen in for a real conversation about daily habits, mindset, and how to finally live like the person you say you want to be.

Are you tired of wasting hours scrolling social media and feeling like you got nothing done? In this episode of The Daily Effort Podcast, I dive into practical strategies to help you break free from the trap of mindless scrolling—and start executing your days with purpose, focus, and intensity.You'll learn:Why scrolling is killing your momentumHow to train your brain to stay focusedThe power of writing your goals down dailyWhether you're trying to grow in your career, relationships, fitness, or personal life—this episode gives you tools to stop wasting time and start making real progress.👊 Make today count. Listen now.

Parenthood changes everything—including how you approach your health, your goals, and your daily effort. In this episode, we break down what really happens to your fitness and nutrition when you're raising kids, and how to stay on track even when time and energy feel limited.This episode is for every parent who’s trying to stay consistent, keep improving, and not lose sight of who they’re becoming along the way. You’ll walk away with real-life insight and mindset shifts that’ll help you keep pushing—without guilt or overwhelm.

In this episode of The Daily Effort Podcast, I dive deep into the power of gratitude and how creating a vision board can transform your mindset and fuel long-term success. If you've ever felt stuck, unmotivated, or unsure of your path, this episode will give you real tools to get back on track.You'll learn:✅ Why gratitude rewires your brain for progress✅ How vision boards can clarify your goals and accelerate achievement✅ How to turn your vision into consistent actionWhether you're building a career, chasing a personal dream, or just want more clarity in life — this episode will help you tap into the mindset that high performers use daily.🔔 Subscribe for weekly episodes on discipline, mindset, leadership, and personal growth.👇 Drop a comment: What’s one thing you're grateful for right now?

Becoming a dad changes everything—but it doesn’t mean you have to give up on your fitness. In this video, I share 4 key adjustments I made in my fitness routine after having my daughter. These simple shifts helped me stay consistent with my workouts while showing up as a present, committed father.If you're a new dad (or about to be one) and wondering how to balance fatherhood and fitness, this video will help you make it work without excuses.🎯 In this video:How I restructured my workout scheduleThe mindset shift that helped me stay consistentPractical tips for training with less time and energyWhy fitness still matters—even more—as a dadThis is for every dad who wants to lead by example and keep pushing forward.

In this episode of The Daily Effort Podcast, I break down The Power List—a simple but powerful system created by Andy Frisella. The Power List is about identifying 5 critical tasks every day that move you toward your goals. If you execute on it daily, you will win. No guessing. No overcomplicating. Just real results.Listen to learn:What the Power List is and why it worksHow to create your daily 5 critical tasksHow consistent execution compounds into successThe mindset shift you need to win long-termIf you're serious about hitting your goals, mastering the Power List is non-negotiable.Article I reference: https://andyfrisella.com/blogs/articles/critical-power-list-tasks?utm_campaign=gs-2020-10-01&utm_source=google&utm_medium=smart_campaign&gad_source=1&gbraid=0AAAAAC7HfYsMGU_5iKIgppMxCrk0rjTR-&gclid=CjwKCAjwq7fABhB2EiwAwk-YbC-gfLS5Jgd2HrU6KNwWozQgKg6LrCVFu1P01clI7tUkgiqr9nXxCxoCxvMQAvD_BwELink to Podcast Episode: https://podcasts.apple.com/us/podcast/16-throwback-win-the-day-ft-ben-newman/id1012570406?i=1000469219351

In this episode, I go over how fitness can teach you skillsets to make you successful in life. The whole goal of The Daily Effort Podcast is to make sure I keep uncomplicating success, and you will see as I step through the 4 things fitness taught me, how success is simple but not easy.As always, drop a comment and let me know your thoughts or if there is anyway I can help you!

In this episode, I dive deeper into the truth about success—and why chasing “one big secret” will keep you stuck. There are no silver bullets. No magic formulas.Real success comes from doing multiple things well, consistently, over time. I break down the mindset and habits that actually move the needle—so you can stop searching for shortcuts and start stacking real wins.

What does success really mean? In this episode, I share how I define success across four key areas—money, fitness, career, and my relationship with God and family. If you’ve ever questioned what winning in life looks like, this one’s for you.