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Four Pillar Fitness

Four Pillar Fitness

By Phil Hueston
My name is Phil Hueston, and I am not your average pretty trainer. I've spent 20 years in the fitness profession and made enough mistakes to know I don't know squat.

After working with high-level athletes, busy moms and dads, kids of all ages and even Autistic and special needs clients, I've learned that it's not all about sets, reps and meal prep.

I explore all 4 Pillars of Fitness (physical, mental, emotional, spiritual) with my clients, and I'll do the same right here. Join me for a sometimes irreverent journey through the "fit-mosphere!"
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Four Pillar Fitness

Overeating? Here's Six Reasons To Stop
Do you find yourself indulging in high-calorie, high-fat and -sugar foods a bit too often? We all crave "comfort foods" or treats now and then. During the pandemic craziness, some of us even turned to these foods to relieve stress, while others saw their nutrition habits laid waste by the lockdowns and other "new normal" nonsense. But there are reasons to stop overeating, if you are now. Those same reasons apply to avoiding overeating, if you don't right now. Today, I'm sharing six really good reasons to stop or avoid overeating and get your nutrition habits on track. Join me! As always, you can find my work at the website: You can find me on Instagram at @coachphilhueston. On Facebook, it's Keep the faith and keep after it!
October 30, 2020
On Solitude and the Opinions of Others
Do you spend time in solitude? I don't mean by yourself, scrolling through your social media feeds looking at what all your "friends" are doing. Real solitude. Disconnected from everything but the sound of your own thoughts. Making your way through days without the background noise of social media, news and nonsense. You might be surprised what you learn about yourself when your internal voice becomes the one you hear the loudest. On today's episode, I'm sharing some of what I discovered when I took off, set up camp and shut out the rest of the world. As always, I hope what I've learned will help you become better in all four pillars of your fitness and health. Give it a listen and don't shy about sharing your thoughts! Website - Facebook - Instagram -
September 09, 2020
Important Things To Know About COVID-19
If you listen to the news, you'd think the COVID-19 coronavirus was the end of the world. But the truth is that we've learned an awful lot in the 7 or so months since this novel coronavirus started to spread. In today's episode, we're looking at the work of one group of really smart people. At the Agency for Science, Technology and Research (A*STAR) in Singapore, much has been discovered about COVID-19 and the virus that causes it, SARS-CoV-2. We're learning about how it enters the body, takes over cells and even the unusual immune system responses to COVID-19. Give it a listen and check out some of what we've learned. Here are the links to the articles mentioned in the show. As always, you can reach me on Twitter @philhueston, on Instagram @coachphilhueston and via the website. Keep the faith and keep after it!
June 02, 2020
Help Your Kids Cope With The COVID-19 Coronavirus Pandemic
The COVID-19 coronavirus pandemic seems like the only thing on TV, radio, streaming services, news media and just about anywhere else. Infection counts, death tolls, arguments between politicians and the breathless pandering of the hair hat idiots in the media are overwhelming to the average adult. Can you imagine what all that can do to your kids? Without your life experience and perspective, they can easily become terrified. This pandemic and the free fall of fear being created around it can leave long-lasting emotional and psychological scars on your kids. But there are things you can do to make the situation better for your kids. Today's episode is all about some of those things. Join me as I share some strategies and tactics for helping your kids come out of this mess healthier and happier. Remember, the website is Find me on Instagram @coachphilhueston and on Twitter @philhueston Also on Facebook - Keep the faith and keep after it!
March 25, 2020
Coach Feedback Is Brain Food For Athletes
Feedback is important to the training process. Whether your athlete is learning a new lift, honing speed technique or developing a new sport skill, feedback can improve the process. It can sometimes mean the difference between failing and succeeding. But what if feedback is even more important than that? What if feedback, done well and done right, can actually improve an athlete's brain? Join me for a look at how coaching feedback impacts the developing brains of young athletes. We'll look at how emotion, perception and experience influence the "wiring" of an athletes' brain. I'll also offer some practical ideas for improving your feedback and communication as a coach, fitness pro or even a parent. Visit the website for more Find me on On Instagram @coachphilhueston and on Twitter @philhueston Keep the faith and keep after it!
February 04, 2020
Youth Sports and Kids Emotional Health: A Study Review
Youth sports, especially in the US, has taken a lot of criticism lately. Not so much for the actual playing of the sports themselves. The criticism usually involves the behaviors, attitudes and actions of the adults involved. Generally, it's always been thought that playing sports is good for kids. Most people who've played youth sports would likely agree. In today's episode, I review a study out of Montreal that links playing youth sports between 6 and 10 with better emotional health outcomes at age 12 and beyond. Is this true? Can they back up their claims? Listen in and get the low-down! Website version is here: Youth Sports Participation Linked to Reduced Risk of Emotional Difficulties Leave me a voice message on Anchor: On Instagram @coachphilhueston Keep the faith and keep after it!
January 13, 2020
Make Resolutions That Don't Suck and Won't Fail!
It's (another) New Year. Are you making (another) batch of resolutions? How'd the last bunch work out? If the answer is "not so hot," the problem might not be you. It might just be the resolutions you're making! More accurately, it might be the nature of your resolutions. Want to make better, more successful resolutions? Join me and learn: Why emotion matters to your resolutions! What the Avoidance Violation Effect is and how it can derail your resolutions! Why absolutes can crush your resolutions! Why progress resolutions will be winners for virtually everyone who tries them! The 9 resolutions around your health and fitness that can change the game - for everyone who tries them! The original article is on my website "Make Resolutions That Don't Suck and Won't Fail!" You can leave me a voice message at Find me on Instagram @coachphilhueston On Facebook at Keep the faith and keep after it!
January 02, 2020
How to Enjoy the Holidays Without Looking Like Santa's Stunt Double
It's the most wonderful time of the year! That's right! Christmas, Hanukkah, New Year's Eve all come rolling right in after Thanksgiving! It's like one calorie-riddled binge opportunity after another! Parties, errands, decorating, family get-togethers! Food, time crunches, stress, booze... It can all add up to a serious post-holiday bulge! But you can avoid it if you're prepared. And no, you don't have to skip this one this year. (Little tribute to the Waitresses there!) Check out this episode and I'll share some tips on how to have fun and not end up fat and "un-jolly!" If you're listening on iTunes, be sure to leave a rating and a comment! The website is Find me on Instagram @coachphilhueston Facebook page is You can also leave me a voice message at Keep the faith and keep after it!
December 14, 2019
Grit and Success
What's the key to success? Is there really a "secret sauce" for long-term success and achievement? What separates those who push through the hard times from those who bail when the going gets tough? Angela Duckworth is the author of the book "Grit" and a researcher at the University of Pennsylvania. In this episode, I take a look at a huge study done on the factors that predict success. Ms. Duckworth and her colleagues looked at over 11,000 West Point cadets to see what personality traits separated the successful from the unsuccessful. Give it a listen. I think you'll find it interesting! As always, you can reach me by voice message at I'm on Instagram @coachphilhueston I'm on Twitter @philhueston The website is Thank you for listening!
November 08, 2019
Know Stuff: The Gastrocnemius
Today's episode is a fresh edition of "Know Stuff," the series that brings you the stuff you need to know about health, fitness, nutrition and performance topics in a way that you might actually enjoy! In this episode, we're talking about the gastrocnemius. This muscle is often overlooked until it becomes a pain! Find out how it's built, what it does, what can go wrong and how to keep it healthy and performing at it's best! I also share how the gastrocnemius is related to one of the most commonly occurring injuries among soccer players. You'll also find out what "tennis leg" is and how it's related to beer pong (or not.) Join me and have some fun learning about this topic! Find me on my website at I'm on Instagram @coachphilhueston Twitter @philhueston
October 09, 2019
Should You Hire A Youth Fitness Coach For Your Child?
Today, I'm going to share my thoughts on whether parents should hire a youth fitness coach for their kids. Of course, since I am a Youth Fitness Professional, you might imagine that I'm biased toward a "yes" answer. You might be surprised! While I do believe that every kid would benefit from working with a Youth Fitness Pro, that doesn't mean it's the right choice for you, as a parent, or for your kid. So I'm going to share a few insights that may help you make that decision. As always, I welcome your questions and thoughts. If you like what you hear and you're on iTunes, please leave me a 5 star rating and a review! You can reach me by voice message on Anchor: I'm on Instagram @coachphilhueston On Twitter @philhueston The website is Keep the faith and keep after it!
September 13, 2019
Accountability or Unnecessary Confrontation for Youth Athletes?
Accountability. It's used so often and in so many arenas that it's practically a cliche. In business, in school and in sports and training, everyone likes to talk about accountability. For coaches, whether in youth sports or fitness and strength and conditioning, it seems universally accepted that accountability is key. In these arenas, "holding athletes accountable" is like a ninja skill. But what if all this accountability is more like a blunt instrument? What if all we're really doing is beating our athletes over the head and not really making a difference? Listen in and I'll tell you my thoughts on how we're misusing accountability with youth athletes. I'll also share some really effective ways to make accountability practically unnecessary - all while getting better results than you or your athletes could have imagined. But be forewarned, if you're one of those who lives and dies by "accountability," this may sting a little! But only for a little while... Remember, you can reach me via voice message at DM me on Instagram @coachphilhueston Twitter @philhueston The website is Keep the faith and keep after it!
August 28, 2019
Back to School Nutrition Tips (Real World Edition)
It's THAT time of year again! Kids are complaining, parents are rejoicing and nobody is really fully ready for what's next. I'm talking about "back-to-school" time, of course! There's a lot to think about when this time rolls around.  Shopping, class schedules, new school mates, sports, etc. Nutrition can often get lost in the shuffle. So I'm offering some tips for making sure your kids nutrition (and yours!) stays healthier and easier to manage. Check them out and be sure to reach out with any ideas, methods or tips you use that are helpful! The product links from the show can be found on this page: Back To School Nutrition Tips (Real World Version) on Coach Phil Hueston Website. Instagram @coachphilhueston Twitter @philhueston Keep the faith and keep after it!
August 21, 2019
Know Stuff - Leptin Resistance and Your Body Fat
Do you know what leptin is? If you're trying to lose weight or struggling with weight issues, you probably should. Chances are, it has something to do with your success, or lack of it. You might be leptin resistant. And no matter which side of the aisle you're on or which way you lean, this is not a resistance you want any part of! Leptin is an important hormone for lots of reasons, but it's greatest importance is in metabolism and the regulation of fat stores. Join me as I share some knowledge about leptin, leptin resistance and how it might be affecting you right now. Here's the link for the book mentioned in the podcast: Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity and Disease Join me on the website Send me a voice message at Join me on Instagram @coachphilhueston On Twitter @philhueston
August 14, 2019
Friday Happy Hour With Lyle McDonald - The Sequel
If you heard the first one, you already know this one is going to be fun! Lyle McDonald joins me once again for a lively shout at some clouds! In this episode, Lyle shares: How he got his start as a Karaoke superstar! His thoughts on "sport-specific training." When early specialization might actually help. Why the process matters, what the formula for success in training, sports, fat loss and other areas really looks like and why the boring stuff will get you better. The relationship between commitment, motivation, dedication, work ethic and genetics. His thoughts on two of his favorite fitness and training researchers - YOU know who we're talking about! His thoughts on the fitness "influencers" movement. What he thinks is great in fitness now. We also shared an edgy, possibly controversial conversation about the nature of femininity. Lyle also shares why you need to get this movie: Only The Strong As always, you can reach me via voice message at On Instagram @coachphilhueston On Twitter @philhueston The website is Keep the faith and keep after it!
August 08, 2019
72 Fat Loss Tips That WORK!
This episode is rapid-fire, a little bit fun and a whole lot of useful! To be fair, this could have been 172 or even 1,072 fat loss tips that work. There are so many things you can do - small things and big - to burn more fat that it feels like this is just the "starter set." But here are 72. They'll help you get your meals right, step up your exercise and calorie-burning and maximize your fat loss! Some are fairly predictable, some are a little surprising. For example, number 1 seems like something everyone who wants to lose fat or lose weight should do. Number 19 is a little more of a surprise. Number 29 and number 42 are things you might not think would help, but do. Number 68 might shock you! And number 43 is just plain cool! So join me and get your rapid fire fat loss tips! Here's the link to the Krill Oil in number 12. (Okay, I gave that one away a little.) JayLab Pro Krill Oil Feel free to leave me a voice message at DM me on Instagram @coachphilhueston Tweet at me @philhueston
August 06, 2019
Weight Loss Plateaus, Rebound Weight Gain, Brown Fat and Little White Mice
Have you struggled with losing weight?  Weight loss can be frustrating.  You're doing fine, then suddenly, poof! The weight stops coming off or even starts piling on again! Grrrrr! It can make you feel like a failure, for sure! But science may have figured out why so many people stop losing weight after the first batch of pounds comes off. It's not what you think it is. In some ways, it's worse! But scientists and some little white mice may be pointing to the answer! Join me and learn a lot more about this fascinating topic! Keep the faith and keep after it! Contact: IG @coachphilhueston Twitter @philhueston Website Looking for a weight loss support product that actually works? Try JayLab Pro Lepti-Sense!
July 27, 2019
Essential Laws of Strength, Fitness and Performance #1 - More is Not Better, Better is Better!
Today, I'm sharing the first of my "Essential Laws of Strength, Fitness and Performance." These didn't happen by accident. These Essential Laws were developed through observation and analysis, careful review of my work and that of others and trial and error. Law #1 may be the most important one to remember. Join me as I discuss how what we value as a society has impacted our fitness and health. Find out why it might be better to be a Timex watch than a Rolex timepiece. This one is short but fun! Keep the faith and keep after it! IG @coachphilhueston Twitter @philhueston Website:
July 17, 2019
Five Surefire Ways To Be a Crappy Coach or Trainer
Everywhere you look, there seem to be fitness coaches, strength and conditioning coaches, personal trainers and others in the fitness profession who are trying as hard as they can to suck. They seem to be trying to be terrible. I'm one of those people who believes that if you really want something and are willing to work at getting it, you should have it. ;) So I thought I'd do my part to help those folks get what they want. Join me as I lay out my 5 Surefire Ways to be a Crappy Coach or Trainer. I'll share some can't fail, idiot-proof strategies for sucking at coaching or training fitness clients. I'll cover: How to make sure your clients feel like they have absolutely no say in anything that happens in their fitness and nutrition programs! A can't-miss social media strategy to make sure YOU are the absolute star of every post on every platform! How to make sure "accountability" works for you - and only you! How being a terrible parent is a great strategy for coaching your clients! The best way to ensure that you get all the stuff, recognition and influence you deserve - and how to make sure your clients know THAT'S what really matters! How to use fear, pain, scorn and embarrassment as motivational tools! If you follow my advice, I guarantee you will be the crappiest trainer or coach your clients have ever had! For those of you who want to be better, there's some light at the end of this tunnel for you! Be sure to listen through to the end! Keep the faith and keep after it! Please share this episode with someone who would enjoy and benefit from it! Feel free to join me on the website Catch me on Instagram @coachphilhueston 
July 15, 2019
Research Round-Up, Vol. 5 - Some Straight Dope on Weed and Your Teens
Everywhere you turn, it seems that someone is trying to convince you that marijuana - weed, cannabis, etc., - is not only not dangerous, but somehow good for you. I'm not talking about medical marijuana here. This is about recreational and casual marijuana. Government, media, lobbyists and those who will profit from legal cannabis are on the bandwagon preaching the virtues of legal and widely available pot. But what does the science say? How much research has been done on the safety of using marijuana? Are there short-term dangers? Long-term effects? How do cannabinoids impact developing kids and teens? Should we be concerned about this generation of teens and young adults? The powers mentioned above say "don't worry, be happy!" Science says something different. Join me this episode as I take a look at 3 different studies that should give you pause before letting teens use what may prove to be a far more dangerous substance than many people think. As always, you can reach me by voice message at The website is Twitter @philhueston IG @coachphilhueston
July 09, 2019
5 Deadly Sins Parents and Coaches Make in Training Youth Athletes
I've been around the Youth Training and Fitness field for 20 years and I've made enough mistakes to know I don't know everything. However, I DO know that parents and coaches are still committing some "deadly sins" when it comes to training youth athletes! Listen in as I share 5 of those "deadly sins." Find out: Why over-specialization is a major problem for your youth athletes! Why linear speed is over-coached, over-emphasized and overrated! Why "sport-specific training" is a crock of BS! Why loading movement too soon could be a fast path to serious injury! Why your kids shouldn't be working out like you! Why our desire for instant gratification is a problem for your youth athlete! As always, I'd love to hear your thoughts! Instagram @coachphilhueston Twitter @philhueston Facebook @CoachPhilHueston
June 25, 2019
Things You Should Know About Protein
What do you really know about protein? How much should you eat? What kind is best? Do all proteins act the same way in the body? What about my kidneys? Won't a high protein diet hurt them? Is protein made from bugs really a thing? Are protein bars okay? There are lots of questions athletes and clients ask me about protein. In this episode, I try to answer as many of them as possible while still keeping it lively and interesting. Give it a listen and be sure to share your thoughts! Here are the links to the products mentioned in the episode: JayLab Pro Protein Powder Clif Bar Whey Protein Salted Caramel Cashew Bar No Cow Peanut Butter Chocolate Chip Plant-Based Protein Bar EXO Cricket Protein Bar
June 18, 2019
13 Real Life, Science-Backed Reasons to Eat More Protein
Do you eat enough protein? Chances are the answer is "no whey!" Sorry, really bad joke. But inadequate protein intake is no laughing matter! There are benefits to getting enough protein that you are likely not even aware of. You probably already know that athletes should eat more protein, but do you know why? Did you know eating enough protein has positive effects on multiple areas of your body and your life? Listen in as I lay out the case for more protein in your diet, including how it benefits: Your energy levels! Your immune system! Your blood pressure! Your ability to bounce back from injury! Your ability to lose weight - and keep it off! Your bones! Your brain! And more. Here's the link to the protein I mention in the show: JayLab Pro Protein Powder As always, please share your thoughts and comments! Leave me a voice message through, reach me on IG @coachphilhueston or on Twitter @philhueston Keep the faith and keep after it!
June 11, 2019
The World's Best Sugar Substitute
Are you eating a Ketogenic, Paleo, Whole30 diet? Are you just trying to live "la vida low carb?" Are you diabetic or have other digestive or blood sugar issues? Would you simply like to reduce your, or your family's exposure to the massive amount of sugar that seems to be omnipresent in the modern diet? If you answered "yes" to any of the above, today's episode will help you! If you're like me, you'd love a sugar substitute that actually tasted, cooked and baked like real sugar. You'd also like one that didn't jack up your blood sugar or require you to eat dangerous, often untested chemical concoctions. Today, I'm introducing you to EXACTLY that product! Check out the episode, then click the links below to get your own! Swerve Granular Swerve Confectioners Swerve Brown Keto Flourless Brownie Recipe As always, your thoughts and questions are welcome! Follow me on IG @coachphilhueston Connect with me on Twitter @philhueston Facebook:
June 07, 2019
Research Round-up, Volume 4: All About Your Teenagers
In this episode of Research Round-up, I share 3 research studies all having to do with teenagers. I discuss a study exploring the relationship between anti-social behavior in teens and altered brain function. I also look at a study which observed the relationship between exercise or a lack of it and sleep habits, quality and length in teens. Last, I look at a study strongly indicating obesity as a risk factor for depression and anxiety in children and adolescents. If you are a parent of teens or someone who works with them, this episode is for you! If you know someone who is a parent of teens or works with them, this is also for you (and them!) As always, your thoughts are welcome! Want to get on my email list? You'll get regular updates, helpful fitness and nutrition tips, some cool stuff AND exclusive, email-only content! Here's the link to sign up:
May 29, 2019
Friday Happy Hour with Matt Taylor - Heavy Lifting, Periodization and Negative Calorie Oreos
Today I'm joined by Matt Taylor of Stronger You Personal Training in Vancouver, BC. Matt has a unique perspective on the fitness profession and how to help his clients succeed. With a background in cooking and experience as a champion power lifter, he can offer clients knowledge, insight and experience like few others in the fitness field. Today, he's offering all of that to you, my listeners! Matt provides some amazing information on power lifting, strength training, nutrition, functional fitness and a whole lot more. Join us and find out: Why the best-designed program is the one you'll stick with! How to design a periodized program for bigger lifts, more muscle and a great physique! How strength and power development is like a pyramid - and why that should matter to you! What adaptive resistance is and what YOU can do to keep it from sabotaging your program - and your RESULTS! Why nutrition is the crux of fitness success and how to make junk food have negative calories (or not)! Why periodization matters, whether you're a power lifter, "average" fitness enthusiast or training for sports performance! The best excuse Matt ever got from a client for anything! This one is worth the listen, without a doubt! As always, send me your thoughts via voice message on Anchor, via Twitter (@philhueston) or Instagram (@coachphilhueston) Keep the faith and keep after it!
May 23, 2019
The Dirty Dozen - 12 Fruits and Vegetables That Might Be Killing You!
Mom said "eat your vegetables!" Your doctor said eat a diet chock full of fruits and vegetables! Your trainer, nutritionist and all your friends say to load up on fruits and vegetables! If the Environmental Working Group is right, all those people are wrong...or trying to kill you! The "Dirty Dozen" list is out for 2019. It's the list of the 12 fruits and vegetables with the highest levels of pesticides and nasty agricultural chemicals on them. So what are they and how can you avoid them? What about if you can't avoid them? I address all these questions in today's episode. Give it a listen and please share your thoughts! Here is the link to the book referenced in the show: Omnivore's Dilemma
May 21, 2019
Why Your Pre-Teen is Weak and What To Do About It!
This episode is intended specifically for parents and coaches of pre-teens. Whether yours is an athlete, a mathlete or a "non-lete," chances are good they're weak! Physically weak, as in not strong. If you're wondering why all the hitting lessons, pitching lessons, position-specific instruction, camps, clinics and extra off-season sports practices don't seem to making them better, the answer is simple, even if it hurts a little. Your pre-teen (9-13 years old) is WEAK! Youth sports has taken over the landscape for American kids - and it may be hurting them! Listen to this episode and find out: Why youth sports may be a problem for our kids! Why being weak can doom your pre-teen to injury and unhappiness! The 6 key elements to helping your pre-teen get stronger and how they can help them play better! How one of the simplest things we can do in life can have a huge impact on your pre-teen's strength levels! Why this episode might just make you pissed off - at me! As always, your thoughts and questions are welcome! Here are the product links mentioned in the episode: Resistance Bands Gymnastic Rings Suspension Trainer
May 01, 2019
Friday Happy Hour with David Jack - Fitness Professional, Guide, Shepherd, Influencer, Activator
My guest today is the inimitable David Jack, "International Man of Mystery!" When people ask "what does David Jack do?" the answer is often "he's David Jack!" In truth, however, David is a deep pool of fitness knowledge. His impact, though, is delivered through his intuition, experience, love, passion and willingness to go where many fitness professionals won't go. David and I could have 1,000 conversations and never have a slice of the same one twice. Today we cover a lot of topics that have nothing to do with the "X's and O's." We talked about: Learning - how we do it as fit pros, how our clients do it and how critical it is to your success (fitness pros AND clients) The role fear in fitness - the bad AND the good! What to do when clients (and anyone else in your life) are having crises - emotional, mental and spiritual - and what not to do! Understanding when the best training session you can deliver has little or nothing to do with exercise, fitness or performance. "Right-sizing" our role in helping our clients find some happiness and balance in a challenging world. (Hint - it has much to do with relationships!) How fitness professionals who are Christian can infuse it into their practice while allowing people of all creeds to feel served, comfortable and loved right where they are. The nature of true service for all fitness professionals - and everyone else! What the best things in fitness are right now! How David had me at "not doing burpees!" David's favorite Disney princess, favorite superhero and the guilty pleasure nobody knows he has. This was one of my all-time favorite Happy Hour interviews with one of my favorite people on the planet. Give it a listen and please share your thoughts!
April 25, 2019
Five Weight Loss Diets (and One Diet Trend) That Suck
Most people, at some point, would like to lose weight. Some people really want to lose weight! Some folks want to lose a lot of weight. If you are, or have been, one of these people, you've probably realized that losing weight in the modern world can be a challenge! You may even have thought there might be a shortcut. Well, an entire industry has been built up around diets and weight loss. Some of it is legitimate, but some of it is misleading, greedy and even downright dangerous! Today, I look at 5 weight loss diets that aren't simply not backed up by fitness science, they're foolish, pointless and dangerous. I also take on one pretty generally accepted weight loss trend - the "cleanse" diet industry. I'm probably going to ruffle some feathers here, but as they say, "if the shoe fits..." Join me and then share your own experiences with weight loss, dieting and all that goes with it!
April 23, 2019
5 1/2 Phrases Fitness Professionals Need to Know AND Use
If you are a Personal Trainer, Strength Coach, Physical Therapist or other health and fitness professional, this episode is for you! Of course, these phrases may actually make your life better even if you're NOT one of these. As Fitness Professionals, we tend to place a high value on education. We want to know as much as we can about biomechanics, kinesiology, fitness science, programming, nutrition, recovery and everything else that makes up the "X's and O's" of fitness, wellness, health and performance. But what about communication? Without it, your just a smart person with no clients. I'm offering these 5 1/2 phrases I think every one of us in the fitness profession should know and use regularly. This is not an exhaustive list, and I'm certain I'll be adding more phrases in the future. But this is a good start.  Perhaps more important is the context around each phrase. The reasons why you should use them as much as what they are. As always, I'd love to hear your thoughts! And (spoiler alert!) THANK YOU for listening!
April 12, 2019
Know Stuff: The Rotator Cuff
Just about everyone has heard of the rotator cuff. But what do you really know about it? Maybe you're an expert on rotator cuff anatomy, function, dysfunction, recovery and injury prevention. Congratulations, you're a rarity! For the rest of us, I take a look today at our rotator cuffs. What is the rotator cuff? What does it do? How does it get screwed up? How do I know when it's screwed up? How can I make it better? How do I keep it from getting screwed up in the first place? I answer all these questions for you in this episode and throw in a little "humerus-ness" to boot! Give it a listen and feel free to share your thoughts! of the ways you can give your rotator cuff, your shoulder joints and all your joints a better outcome is with JayLab Pro's Advanced Joint Support!
April 09, 2019
Friday Happy Hour with Mike Howard - Extremism, Tribalism, Fitness and Nutrition
Today's Happy Hour episode is a great interview with Mike Howard, owner and Choice Architect at Lean Minded. A fitness and nutrition coach with over 21 years in the profession, Mike shares some unique insights, high quality information and some really wise thoughts on fitness, nutrition, habit development and why Belle of Beauty and the Beast is a badass. Listen in and find out Mike's take on: The self-forgiveness/self-reflection/self-awareness continuum and why it can be critical for success when trying to create lasting change! Overcoming fear and letting actions become habits and spur mindset change! What the "what the hell" effect really is. Creating systems for managing fitness and nutrition during stressful and chaotic times in your life! Why he wants to make the "unrevolutionary" revolutionary! Tribalism and extremism in fitness and nutrition - and how it hurts all of us! Being a student first, teacher second and servant always. The "dirty little secret" that is Mike's skin care regimen. Why Belle (Beauty and the Beast) is kind of a badass. As always, please feel free to leave a comment or question!
March 28, 2019
Jacob McLaughlin Picks My Brain About Starting a Youth Fitness Program
Usually during my podcast interviews, I'm the one asking the questions. Today, we flip that script and let Jacob McLaughlin of Jeremy Scott Fitness in Scottsdale, Arizona pick my brain about starting and running a youth fitness program. We cover topics including: How do you get started finding new clients right out of the gate? Why every session you run must be unique, exciting and memorable. Why you shouldn't want to train every athlete in every sport! How to make team training work. Why, when it comes to training and fitness for kids, they're not just "little adults!" Ways to make the summer months more profitable. Why inclusivity and the environment and culture in your facility matter and how they can lift your "non-athletes" to step into their athletic potential. Jacob asked some great questions! Give it a listen and be sure to share your thoughts!
March 26, 2019
Happy Hour with Gideon Akande - Finance, Fitness and Authenticity
This week's Happy Hour features the one and only Gideon Akande! Gideon is an in-demand fitness professional, coach and leader. Based in Chicago, Giddy has had the opportunity to express fitness around the world and deliver an impact right in his own home town. Winner of Men's Health's "Next Top Trainer" in 2015, Gideon is a passionate ambassador for health and fitness. Author of the Riptensity program, he's also a NordicTrack Ifit Elite Trainer. What you may not know about him is that he is also a Chicago Golden Gloves Boxing Champion and former Div.1 football player (Holy Cross.) In this fun and enlightening interview, Giddy offers his insights, intuition and wisdom about becoming and being a fitness coach, where the profession is going and a range of other topics. Listen in to hear: > Why feeling like his "value proposition" didn't matter in his finance career changed his life for the better. > Gideon's thoughts on managing fear - for both coaches and clients. > Why you should surround yourself with people who lift you up and why you should run from naysayers and enablers of "good enough." > How "casting a wide net" professionally has helped him succeed and be happier! > Why authenticity and being polarizing might just go together. > How a seemingly random Instagram DM led to a great relationship with a top company - and a trip to film fitness in Thailand! > What about goat yoga? What about goat yoga boxing? > What's unique about fitness in the city vs. the 'burbs. > Is the future of fitness really about fusing disciplines? > Why Life Saver gummies beat Haribo gummies hands down. This one will have you learning and laughing all at once! Give it a listen and be sure to share your thoughts!
March 21, 2019
Expectations, Stress, Addiction and a Death Too Young
No script today. No notes. Just a real, raw monologue. A young man I coached in the late 2000's just died of a heroin overdose. It's caused me a lot of pain, because I feel like I failed him. I know it doesn't work that way. He was a high-performing high school athlete. Then on to college. Seemed to have the world on a string. Everyone expected him to succeed...and maybe that was part of the problem. Many of our highest achieving athletes and kids are the most "at-risk." I've written and podcasted about this before. Today, I'm talking about this and making a plea for all of us - parents, coaches, teammates and friends - to be willing to "step into the breach" to help these kids when needed. Of course you won't always know it's needed. Of course it won't always be accepted. Of course you may fail anyway. Ignore all that and do it anyway. Athletes and kids all across this nation are counting on us.
March 20, 2019
Research Round-Up, Volume 3
Welcome to Volume 3 of Research Round-Up! The connecting theme of today's research is heart health. More specifically, we're talking about aspects of heart health for men. Men who do extreme things. Men who used to block, tackle, hit other men for a living. (Or avoid being blocked, tackled or hit!) Men who fight fires and do push-ups (or don't.) Our studies today come to us from Texas, Harvard and the American College of Cardiology.  Does the American College of Cardiology have a football team? What are the parties like? Inquiring minds want to know. Join me to find out what the connection is between your ability to do push-ups and your heart health, why extreme exercise might not kill you and whether former NFL players are at greater risk of heart disease. Research Round-up. Where I read the long, boring studies, dig out the cool, useful parts and help you make sense of them. As always, your thoughts are welcome! Looking for a way to improve heart health with a high quality supplement? Try JayLab Pro Omega Icon Krill Oil!
March 12, 2019
Friday Happy Hour with Ben Boudro - Tragedy, Humility, Victory
A casual look at the life of Ben Boudro, owner of Xceleration Fitness in Auburn Hills, Michigan, might lead you to believe he's like a lot of other fitness professionals. Fit, successful, family man, living the dream. And all of those things are true. But there's more to Ben's story. A deeper pool of humility, integrity and real, raw emotion. Join me and find out: > How a career-ending wrestling injury launched a deep love of fitness, training and athleticism! > Why running a fitness business in a facility without heat or air conditioning can lead to the building of a strong fitness community! > How Ben went from wanting to be a fitness social media celebrity to only sharing the real, raw truth! > How a traumatic family event spurred Ben to emotional and spiritual victory! > The habits you REALLY need to develop to enjoy long-term fitness and weight loss success! (Hint: it ain't what you think!) As always, your thoughts are welcome!
March 07, 2019
8 Essential Reasons to Drink Water Like Your Life Depends On It
Water. It's essential, right? Then why do so many people fail to drink enough to avoid dehydration? I'm not talking about people in drought-stricken areas. I mean people in areas with plenty of water. You know you should drink more water. You know it's good for you. But did you know HOW good for you? Were you aware of how many really cool things happen when you get enough? You lose weight more easily! You perform better (in lots of ways!) You get smarter (for real!) Your heart is healthier. You avoid getting all "backed up" (YOU know what I mean!) You get better looking and more charming. (Ok, maybe I'm exaggerating a little.) Give a listen and find out just how essential water really is for you, your body and your health! Some of this stuff might really surprise you!
March 01, 2019
Know Stuff Episode 2 - Orthorexia Nervosa
Eating disorders. Most of us are at least casually familiar with eating disorders like anorexia nervosa and bulimia nervosa. Both of these involve some clearly dysfunctional behaviors. But did you know that there is an eating disorder where eating clean, whole or pure can become hazardous to your mental and emotional health. Orthorexia nervosa is a disorder you may not have heard of yet. However, it might be hurting someone you know right now, maybe even you! Tune in to find out what it is, how it might be affecting your life or the life of someone you love and how to spot it! Here is the link to find the Guide to Flexible Eating referred to in the podcast: Lyle McDonald Book Store
February 20, 2019
The Fools on the Treadmills
"Walk the pounds off!" "Jog to lose weight!" You've been told all your life that low-intensity, steady-state cardio for long periods of time is the best way to lose weight, get heart-healthy and look great. So why aren't all those people slogging along on treadmills impressive physical specimens? Because it's a lie! Cardio is crap, at least the kind that's been sold to us by doctors, health club owners, celebrities and treadmill makers. In this episode, I'll show you why cardio is crap - using science, not anecdotal nonsense and foolishness. So listen in. You may never get on a treadmill again!
February 12, 2019
Happy Hour with Lyle McDonald - "We're all just trying to fix ourselves."
Back when the internet was powered by mice on steroids sprinting on wheels, Lyle McDonald was writing and arguing about nutrition and fitness. In 2004, he wrote the original "A Guide to Flexible Dieting," which outlined a way to lose weight and get lean without rigid rules around food and without going insane. He has authored 12 others, including "The Stubborn Fat Loss Solution" and "The Rapid Fat Loss Handbook." He runs a very large and very lively Facebook group and has been known to start a few arguments. In fact, in Lyle's own words, "you either love me or hate me. I'm very polarizing." Lyle shares with us his views on nutrition, women's fitness, the state of the fitness profession and his incredible journey with Bipolar 2 Disorder. You won't want to miss: > Why being polarizing may actually lead you to success! > Why people don't fail on diets, diets fail people! > The 3 words Lyle likes to hear most. > Why it's good that women's attitudes toward dieting, lifting and fitness are getting a little more like men's! > Lyle sharing his amazing and often harrowing adventures with Bipolar 2 Disorder! > The dangers of fitness professionals ignoring mental illness, mood disorders and stress/anxiety in their day to day interactions with clients. And much more. Whether you love Lyle or hate him, he's virtually impossible to ignore. Give this one a listen. I think you might learn a few things. I know I did. As always, if you have questions, comments or thoughts feel free to reach out through the podcast page, on Twitter @philhueston or Instagram @coachphilhueston. Links to Lyle's and other books mentioned in the podcast: The Guide to Flexible Dieting, The Stubborn Fat Solution, The Rapid Fat Loss Handbook and The Women's Book, Vol. 1, A Guide to Nutrition, Fat Loss and Muscle Gain can all be found on Lyle's store by clicking here: Lyle McDonald Book Store For the others, click the links below: Omnivore's Dilemma by Michael Pollan Catching Fire: How Cooking Made Us Human by Richard Wrangham
February 07, 2019
Know Stuff Episode 1 - Inversion and Eversion of the Foot
Join me as I introduce another new feature on the Four Pillar Fitness podcast - "Know Stuff!" Quick, little snacks of knowledge about anatomy, physiology, biomechanics, fitness and nutrition intended to be both educational and fun. Today - Inversion and eversion of the foot.  Do you know the difference?  If not, you're not alone. Even some physical therapists and trainers need to think twice about it. Listen in as I review the ins and outs of inversion and eversion of the foot. As always, your thoughts, questions and comments are welcome!
February 06, 2019
10 Reasons Why You Just Gotta Deadlift!
Today's episode is all about the one exercise that nobody seems to be lukewarm on - deadlifts! Love them or hate them, they may be the most important exercise lots of people are avoiding! Join me and find out why this loved/hated exercise is awesome for: > Corrective exercise - everything from anterior pelvic tilt to chronic back pain! > Injury prevention - knees, backs, hips and even shoulders! > Helping women avoid headaches and neck pain! > Testing your true strength! > The booty! (No other exercise packs quite the same booty punch!) > Improving sports and athletic movements and skills. And a lot more. As always, your thoughts are always welcome!
February 04, 2019
Friday Happy Hour with Jana Brooke aka "The Dumbbell Bombshell!"
Happy Hour Friday is back! And there may be nobody better to get them back on the map than Jana Brooke, aka "The Dumbbell Bombshell!" Jana is a fitness professional with a great personal brand and an electrifying personality! Check out the episode to discover: >What Jana means when she says "when things are uncontrollable, there's always one thing you can control." > Why personal brands are personal and that means sharing the truth that sometimes you just have to "stop and admire the pain." > Jawzrcise! And no, it doesn't involve a shark. > What Jana means when she says "there's life after tough choices. > The value of people and experiences that challenge you. > Why white Oreos matter. You don't want to miss this one!
February 01, 2019
Research Round-up, Volume 2
Welcome to the second Research Round-up! On today's episode: > What surprised researchers about women and low carb diets! > Why weight loss really is a "gut reaction" and how trillions of bacteria may be sabotaging - or helping - your weight loss! > What is the relationship between brown fat, muscle tissue and metabolism, and how might it help people struggling to lose weight? As always, I'd love to hear from you! Do you need help with your low carb diet? Try JayLab Pro Protein! Delicious and naturally low carb.
January 30, 2019
5 1/2 Ways to Make Your Family Healthier
Life moves faster and faster by the minute, or so it seems. Our families rarely get the kind of quality time we'd like to get and all too often our family's health takes a back seat to, well, just about everything. But you can change that, and you don't have to sell everything, move "off the grid" and make your own clothes out of animal skins. In fact, you really don't have to work that hard to help your family be healthier. Today, I'm offering 5 1/2 ways you can make your family healthier. Some of them revolve around nutrition and some around activity. In fact, there's even one you can do while watching television! Join me for a quick, fun episode that might just help your family overcome some of the challenges of modern life and get healthier!
January 28, 2019
Research Round-Up, Volume 1
Welcome to a brand new feature on the Four Pillar Fitness podcast! Each week on Research Round-up, I'll share my take on several research studies relating to one area of health, fitness, wellness or performance. This week our studies include research on: > How eating whole eggs may help you avoid Type 2 Diabetes! > How exercise helps eliminate belly fat - and how that process can get short-circuited! > How "exercise snacks" like walking up and down several flights of stairs can improve your cardiorespiratory health! Give a listen and, as always, your thoughts are welcome! PS...for more help in the fight against Type 2 Diabetes, try JayLab Pro Gluco-Guardian! Fighting the belly fat battle? Lepti-Sense can help!
January 22, 2019
Body Image, Anxiety, Depression, Suicide. Is Your Teen "At-Risk?"
At-risk teens. You think you know what it means. But what if it really means your kid?  Your perfectly normal teenager may be at risk right now. At risk for depression, anxiety, negative body image and even substance abuse or suicide. The world is coming at your teen at an ever-increasing speed. Are they ready to handle it? Maybe, maybe not. Listen as I expose some of the risk factors for your teen's mental and emotional health. I also share some simple things you can do to help your teen navigate these dangerous waters and grow up happier and healthier, both emotionally and mentally. I hope you'll listen. Our grandchildren are counting on us!
January 17, 2019
9 Science Based Reasons to Drink Coffee
Coffee has been a staple of civilized food culture for hundreds of years. From Yemeni mystics to bleary-eyed commuters, millions of people swear by it. But should you drink it? Yes, says science! Coffee has a wide spectrum of benefits that go beyond the caffeine buzz. From energy, concentration and focus to preventing Type 2 Diabetes, Alzheimers and Parkinsons, science is giving us ample reason to brew and enjoy our java. Join me as I share these research-backed reasons to enjoy your cup of Joe!
January 07, 2019
A Simplified Guide to Protein Intake for Athletes or Fat Loss
Protein. A simple macronutrient that spurs one of the most common questions in fitness. "How much protein should I eat?" There are also dozens of other questions like "how often?" and "what about vegetarians/vegans?" Whether you're trying to lose stubborn body fat or maximize those gains, protein is essential to your success! In this episode, I share a simple guide to protein intake that I've used with my clients for nearly 2 decades. Here's the link to the JayLab Pro Protein Powder I mention in the show. As always, your thoughts and questions are welcome!
January 04, 2019
6 Meal Planning and Preparation Tips for the Real World
Each year at this time, busy people are bombarded with the phrases "meal planning" and "meal prep" until they can't stand it. You know it's true. Without planning and some kind of meal prep system, your nutrition is screwed. What you DON'T need is some shiny, happy personal trainer or fitness writer telling you to do it as if it will happen by magic. You're a real person who's real busy in the real world. So am I. So here's 6 real world meal planning and preparation tips to help you get your nutrition back on track, reduce your stress levels and maybe even save some money. Here's the links mentioned in the podcast: Healthy slow cooker recipes Meal prep chicken burrito bowls As always, your thoughts are welcome!
January 02, 2019
11 Fitness and Health Game Changers for Success in the New Year!
Ah, the holiday season. The food, the drink, the cheer. And then the sudden realization that the new year is about to begin and you don't have any awesome plans or resolutions for next year! Can I share a little reality with you? Resolutions suck! So few people actually stick to them that they should be outlawed. Okay, maybe not outlawed, but you get my point. Do you know what DOES work? Habit change! Real, sustainable changes to fitness and health habits lead to real, lasting results you can be proud of!  In this episode, I offer 11 "game changers" for developing rock solid fitness and health habits and crushing the goals they support! Give a listen and find out: > Why understanding how you're "wired" mentally and emotionally can give you a huge advantage! > Why planning really is key to success! > Why "being" leads to "doing" - and why it matters! > Why you should indulge a little before the new year - in the things that count! > Why having a partner, writing stuff down and challenging yourself may all be keys to success! I hope you'll check it out and share your thoughts with me!
December 29, 2018
The Night Before Christmas by Clement C. Moore
Merry Christmas! In today's episode, I depart from my usual pursuit of what's interesting, quirky or important in the field of fitness and health to pursue something easily as important - an appreciation for a great Christmas story! Join me as I read "The Night Before Christmas." To all of you who are sharing this journey with me, thank you! From the bottom of my heart, I truly wish each and every one of you very Merry Christmas! May all your Christmas dreams come true!
December 24, 2018
Early Sports Specialization - A Path to Burnout and Injury?
Early Sports Specialization is a phrase every coach and trainer has heard. Even many parents are familiar with the term. But what does it mean? Is it a bad idea? What are the risks? Are there rewards? On this episode, I offer a few thoughts about early specialization and what it can mean for athletes. If you're a parent, you'll want to tune in because some of what you've been told about "next level" sports play may be inaccurate at best and dangerously misleading at worst. If you're a coach or trainer, you'll want to tune in because I'm going to share some insights into discussing early specialization, athletic development and the Long Term Athletic Development model with athletes and parents. I cover: > The two species of parent who most often succumb to the siren call of early specialization. > The real skinny on scholarships and the subliminal marketing of them by organized youth and travel sports. > The real reasons kids play their chosen sports. > The injury and burnout risk posed by early specialization. If you're interested in reading more in-depth about this topic, here's a link to a longer article I wrote for the IYCA: As always, you're thoughts are welcome! Keep the faith and keep after it!
December 21, 2018
Why Your Brain Wants You To Train Heavy!
Can you gain muscle by lifting lighter weights for lots of repetitions? Yes, you can. Will you get as strong as you might by lifting heavier weights? No. Of course, strength and conditioning coaches, power lifters, athletes, strength enthusiasts and just about anyone who can think already knew that. Even the pretty people in the aerobics rooms across the nation lifting the cute, color-coded dumbbells and swinging itty-bitty pseudo-kettlebells know it, too. But they just want to get "toned." A study from the folks at the University of Nebraska-Lincoln just re-proved the truth. If you want to get strong - really strong - you have to lift heavy weights. But the reason might surprise you. On today's episode, I break down the study and it's findings and help you understand why it's time to stop "getting toned" and start getting strong - from the brain on down!
December 18, 2018
7 Questions Women Ask About Strength Training
For a long time, women thought weight training was for men or athletes or "someone else." Not anymore. We've learned that strength training has so many benefits for women that we simply can't pretend it ISN'T for them! Join me as I explore 7 common questions I've gotten over the last 2+ decades from women about strength training. In this episode, I share these cool truths about weight and strength training: > Why it can be the difference maker in losing weight - and keeping it off! > How it can help you feel better during your period! > Why it's light years ahead of aerobics and cardio for giving you the lean, attractive physique you're looking for! > Why it's the best form of exercise for women who really enjoy real food! (You know, like burgers and the occasional dessert!) > Why it's never too late to start! I hope you'll join me! As always, your thoughts are welcome and please feel free to share this podcast with your friends!
December 11, 2018
Friday Happy Hour with Coach Chad Smith: Draw the Heat, Bring the Shine
Join me for a fantastic Happy Hour Friday episode featuring a good friend, a great guy and a totally unique character - Coach Chad Smith of Fitness Revolution in Hagerstown, Maryland! Chad brings a unique life experience and perspective to his fitness coaching and to his life. Chad shares with me: > What it's been like to be a professional wrestler for 20 years! > Who Flex Phenom, the Urban Legend really is! > What he really loves about transformational fitness coaching! > Why it's so important to him to make sure his fitness community gives back to their community! > What the "6 Pillars of Fitness Success" are! > His thoughts on the question "Is fitness a priority or just another activity?" > Why he might be the world's biggest potato fan! This was a great interview! Enjoy!
December 07, 2018
Concussions, CTE and Brain Damage: Youth Football and Kids Brains
Youth tackle football is a staple sport in America. But should it be? As a fan of the game, I find it challenging to look at the realities of what can happen to our kids and their brains when they play football. Chronic traumatic encephalopathy , or CTE, has made big news in recent years. Concussions, CTE, post-concussion syndrome and related conditions are issues for players from the NFL all the way down to the youth level. But all the effort to diagnose, treat and prevent concussions may be missing the real danger. Brain injuries, damage and disease are being discovered in former players who never reported a concussion. Is it time to end tackle football at the youth level? Is the risk of brain damage and injury just too great? Join me for a look at the current and shocking research and a discussion of what it means and what can be done to keep our kids in the game!
December 05, 2018
Overtraining? 9 Signs to Watch For
We've all done it. Over-indulged in something and paid the price. Too much dessert or one too many drinks. The aftermath is rough, but you get through it, right? Well, what if over-indulging in something that's good for you might have the potential to damage your health? What if it might even be fatal? Overtraining can have serious consequences. Unfortunately, the fitness "industry" idolizes the extreme exerciser in ways that might be troublesome. Overtraining can lead to potential injury, problems with sleep, digestion, hormones and may even lead to a fatal cardiac event. Join me as I share 9 signs that you are overtraining right here on the Four Pillar Fitness Podcast. PS...if you like this episode, or any of them, why not share a screenshot of it with your friends? I'd be massively grateful!
December 03, 2018
The Power of Gratitude in Your Life and Your Brain
Gratitude. It's a buzzword for personal growth. We're told from the time we're just tiny tots to say thank you and show gratitude, even when we don't feel like it. But gratitude has power. Real power. Gratitude can change your outlook on life. Gratitude can change your hormone balance. Gratitude can influence behavior. Gratitude can ease anxiety and depression. Gratitude can change your brain for the better. Join me as I explore these concepts and more, including some practical ways to generate more gratitude in your life and why it's in everyone's best interest for you to be a mercenary around gratitude.
November 26, 2018
Tryptophan and the Real Reason Your Uncle Falls Asleep Every Thanksgiving
It happens in living rooms and family rooms across America on Thanksgiving. Heck, it even happens right at the dining room table in some houses! Family members falling asleep after downing a luscious turkey dinner with all the trimmings on Thanksgiving. Football games go unwatched. Heartwarming holiday movies go unseen. Snoring abounds. Okay, I'm exaggerating a little. But every year at this time, folks talk about the "tryptophan coma." Is it real? Is tryptophan really to blame? Why does your uncle fall asleep every Thanksgiving? I explore tryptophan - what it is and what it isn't - and share the real reason you and your uncle fall asleep after the Thanksgiving feast! Happy Thanksgiving to all of my listeners. And thank you to each of you - from the bottom of my heart!
November 20, 2018
6 Things That Screw Up Men's Energy Levels
So much of the writing and content production in the fitness world is centered around women. Women's fitness, women's health, women's yada yada. Today, I'm talking about men's health and fitness. More specifically, men's energy levels and what screws them up. Guys, you can't expect to feel like a superhero all the time. But there are things you can look out for that can sap your energy levels and leave you feeling sluggish, tired and cranky. In this episode, I'm discussing some of the lifestyle, nutritional and medical factors that can mess with your energy levels. Give it a listen and see if we can't put the pep back in your step and the juice back in your batteries!
November 15, 2018
9 Reasons Women Don't Lose Weight
Are you a woman who has been trying to lose weight? Have you lost weight in the past, only to have it "find you" again? Maybe you've "lost and found" the same weight more than once. You might be sabotaging yourself without even realizing it. In this episode, I lay out 9 things that often work against women in the weight loss battle. Maybe you're the "super mom" who has dedicated herself to giving her kids and family the best life she can (often at her own expense.) Maybe you're the female CEO or business maven who has committed herself to being successful (often by sacrificing her health and fitness.) Maybe you're somewhere in between. But if you're like a lot of women, you're a little frustrated and maybe even angry at the scale. Let me help you identify some possible "land mines" in your fitness, nutrition and weight loss journey. Give a listen and see if any of these 9 reasons are your reasons for not losing the weight you want to lose. As always, your thoughts, questions and comments are welcome!
November 07, 2018
The Real Scoop on Creatine
Creatine is one of the most widely used supplements on the planet. Bodybuilders, strength athletes and those seeking performance gains all turn to creatine for "gainz." It's been proven effective in study after study. It's been blamed for everything from cramps to cancer as well. Athletes and coaches tend to love it. Your doctor most likely doesn't understand it. So how do you get answers to the important questions about this readily available and affordable supplement? In this episode, you'll get answers to the following questions. > Why is it so popular? > Does it work? > Is it safe? > Should you take it? > How do you use it? If you're a parent wondering if your youth athletes should use creatine, many of your burning questions will be answered. If you're a coach who gets lots of questions about creatine, you'll also get some simple answers and hard science to back up recommending this supplement to your athletes. For everyone, you may also learn some things about creatine you didn't know (like how it can keep your brain healthy!) Give a listen and share your thoughts and comments with me!
November 05, 2018
Artificial Sweeteners Are Toxic to Gut Bacteria
Saccharine, Aspartame, Acesulfame-K, Neotame, Advantame, Sucralose. Even the names sound a little scary. What's a real fright, however, is what these "diet" sugar substitutes are doing in your body. The potential side effects from some of these chemicals are still being explored. Aspartame, for example, has been connected to seizures, headaches and migraines, among other medical issues. In this episode of the Four Pillar Fitness podcast, I'm looking at the damage these chemicals can do. Looming large among this is the impact on your gut bacteria from ingesting these chemicals. New research reveals that even minimal amounts of these chemicals can severely damage your gut microbes. Since your microbiome is intimately involved in lots of body functions, including digestion, mood, stress response and muscle and body recovery, you want your gut microbes healthy and happy! Listen and learn what researchers have found. You'll also hear about the connection between artificial sweeteners and diabetes and how they even impact the environment. As always, your thoughts and comments are welcome!
October 29, 2018
6 Reasons Why Your Pre-Teen Is Slow
You're the parent of a pre-teen athlete. You want the best for them. You get them involved in sports, get them the best equipment and then it happens. You realize they're slow! Maybe they weren't always slow, but somehow they're "slowing down." You don't understand it. How could this happen? The pre-teen years are a time of monumental physiological change and tumult. Your kids' bodies are changing like crazy. Their worlds are changing. If it seems like your pre-teen athlete is slow or slowing down, don't panic. There is a reason for it. Probably one of the 6 I spell out for you in this episode of the Four Pillar Fitness podcast. So throw the earbuds in and let me help...
October 16, 2018
Happy Hour w/Josh Hillis: No More White Knuckle Diet Rules!
On this Happy Hour Friday episode, I'm joined by my friend Josh Hillis. Josh is a Fitness Professional, Personal Trainer, writer of the blog "Josh Hillis' Lose Stubborn Fat and behavioral nutrition coach. Josh is also a best-selling author, having written "Fat Loss Happens on Monday" with legendary strength coach Dan John. He also happens to be one of my favorite Fitness Professionals and a heck of a conversationalist. We covered a broad range of fitness topics, including: > Why we should look at food from a behavioral standpoint. > Why the rules about food in any diet are the best predictor of its' failure! > The 4 Skills to Eating Well (successfully.) > The cruel myth that makes people think they should be happy all the time - and how it leads to emotional wreckage! > Why transformation challenges get harder each time you do another one! > How to overcome hunger cues from stress! > How cognitive behavioral therapy may point to the new frontier in fitness and nutrition! > Why old school video games still matter! Whether you're a fitness professional, a fitness enthusiast, trying to drop a few pounds or just wondering why weight loss and fitness can be so challenging, give this episode a listen! There's some learning and wisdom here for all of us!
October 12, 2018
Happy Hour w/Brian Sipotz: Hockey, Role Models and Fun
Today's Friday Happy Hour episode of the Four Pillar Fitness podcast features Brian Sipotz, Owner and Head Coach at Advantage Strength in Ann Arbor, Michigan. Brian was a draftee of the NHL's Atlanta Thrashers (now the Winnipeg Jets) and played for Chicago in the American Hockey League for 7 years. We're talking about: > What it was like to play pro hockey for seven years! > USA Hockey's Athlete Development Model (ADM) and how it is impacting the youth hockey world. > The balance between high school and youth travel hockey. > How game play creates opportunities for athletes to develop. > Brian's passion for FUN in athlete development! > Brian's belief that how he models winning and losing is how his athletes will take them on! > Brian's belief that the bubble will break on early sports specialization for youth athletes. Parents, coaches and players will all learn something of value from this great guy! Give this one a listen and drop me a line with any questions or comments!
October 05, 2018
12 Weight Loss Hacks That DON'T Work
On this episode of the Four Pillar Fitness podcast, I'm covering 12 weight loss "hacks" that don't work. In fact, each and every one of them sucks in their own unique and crappy way. Listen in to find out my thoughts on such useless s!!t as: > Juice Cleanses > Transformation Challenges (ruh-roh, Shaggy!) > Apple Cider Vinegar > No Carb Diets > Fitness Trackers (screw you and your Apple Watch...) > The "Master Cleanse" > Trying to out-train your crappy diet Before you fall prey to another dose of clickbait designed to separate you from your money and your sanity, take 17 minutes and listen to this. Trust me, Dr. Oz, the Goop gang and the rest of the health and wellness charlatans and money-changers hope you won't...
October 03, 2018
7 Reasons Your Pre-Teen Should Be Strength Training
On the latest episode of the podcast, I discuss why children ages 6 to 12 should absolutely be strength training. Find out: > Why your doctor is wrong! > Why strong kids are more like Ferrari's than weazy hybrids! >What LATD is and how it can make your kid play better, be better and stay injury-free! > Why the high school weight room is like a game of "telephone" and why it should be the LAST place you want your kid to learn about strength training! > Why strong kids seem to get bullied less! > Why something you think of as "have to do" is a "get to do" activity for them! As always, I'd love to hear your thoughts!
September 26, 2018
Eric Chessen: Autism Fitness and the Real World
On this Friday Happy Hour episode of the Four Pillar Fitness podcast, I'm joined by my good friend and co-conspirator in seeing the weirdness in the world, Eric Chessen. Eric is the founder and Kommisar of Autism Fitness. He's passionate about bringing sound fitness principles and frequent fitness opportunity to the Autism Spectrum community. He's also the CEO of, makers of cool fitness tools that you need. Unless, of course, you like being weak. He also has strong feelings for red meat and pre-workout. Eric shares his thoughts with us about: > Why sports-based PE has failed those on the Autism Spectrum. > Why an assessment built with intention tells him more about his clients than a movement screen. > Why passion, experience and confidence are more important - and impactful - then ego. > His approach is not about ASD-specific exercise, but human-specific movement. He's one of my favorite fun-loving bipeds on this planet! Find out why!
September 21, 2018
Conspiracies, Fat Americans and a Magic Bullet
In this short episode of the Four Pillar Fitness podcast, I share with you some new research into what might just be the "Magic Bullet" for weight loss. But before diving into that, I share my thoughts on: > How America looks, circa 1976 and circa 2018. > How we got so much fatter and unhealthier. > The "powers that be" who seem to be conspiring to fatten us up for some alien race of carnivores. > How food companies are selling "pseudo-foods" that are making you fat, causing cancer and killing you. > The tricks used by these companies to short-circuit nature and make you crave their chemical "freak food." So all in all, a pretty normal day around here. Should be fun! Have a listen and drop me a message on the Anchor app or site and let me know what you think!
September 19, 2018
Happy Hour with Carrie Boan - Spirit of Unmeasurable Energy
On today's Friday Happy Hour episode, I'm joined by Carrie Boan, aka "The Brain Diva!" This is a lively discussion about life, kids, concussions and brain health! Listen in as Carries shares with me: > Her (very) personal experiences with concussion - and what it taught her about science and love! > How concussions and their effects are physical, neural, emotional and spiritual! > How environment and genetics might be responsible for susceptibility to concussions, their severity and how well a person bounces back! > Her work with entrepreneurs - especially women - in the areas of brain health, productivity and happiness! > Her belief - and evidence - of a "spirit connection" in the brain! > How her son is working on her grandchildren's brains! Carrie lays out some awesome stuff here that MIGHT just help your brain get better!
September 14, 2018
Joe Pepe, TKO Superman: How 5 Minutes Can Change Lives!
Joining me on the Friday Happy Hour episode this week is Joe Pepe, TKO Superman! Joe won Kevin Hart's "TKO:Total Knock Out" with a ridiculous time of just 3 minutes, 32 seconds to win the $50,000 prize! Listen in and Joe will share: > What it's like to be a "Z list" celebrity! > Why he's so excited about fantasy football! > Why he's surrounded by the best cheese steaks in the world, but all he wants is one good slice of pizza! > How the Eagle's mascot wouldn't have a name without Joe! > Why his small group of "1st grade friends" means more than thousands of followers! > Why he believes so strongly in the power of visualization! This was a great interview and Joe is a lot of fun! Check it out!
September 07, 2018
Dom Frazier: Unlock the Potential 2 Impress the Opposite Sex
Coach Dom Frazier of Frazier Fitness and Human Performance joins me on the Happy Hour episode this week! Dom is a habit-based nutrition coach and a leader in the area of adult human performance. His clients include NFL stars and moms and dads who want to star in their own game of life! Dom shares with us: > How his "little men" have made his life so much more exciting! > His realization that "You'll know when it's time to move on from something." > His experience with athletes in pro football, Aussie rules football and pro soccer. > The ultimate and irreplaceable importance of mindset in everything! > His belief that great fitness coaches can actually change life through movement. > Why he is convinced that "pizza is a salad." A great conversation with an awesome human being. Join us!
August 31, 2018
Get More Sleep or Die Fat and Weak!
Sleep. Many of us just don't get enough. So what, you ask? So you get fat. Your performance suffers. Your gym time suffers. Not much good comes from skipping or losing sleep. Check out this episode to learn: > How sleep loss causes you to retain fat. > Why losing sleep is like being drunk, at least as far as your decision-making goes. > How sleep loss can rewrite your genes to make you - and keep you - fat! > How getting more sleep can help you build muscle, get 5% faster and hit better free throws, among other feats of awesomeness! Questions or thoughts? Share them with me! As always, I'm grateful to each of you who listen to and share this podcast!
August 28, 2018
Happy Hour with NHL Draftee Cam Dineen
Today's Happy Hour episode features Cam Dineen. Cam is a 2016 3rd round draft choice of the NHL Arizona Coyotes. He most recently played for the North Bay Batallion and Sarnia Sting of the Ontario Hockey League. Cam has played ice hockey since he was just a Squirt, rising through the ranks of ice hockey until he caught the attention of high level scouts and got on the radar scope of the NHL. Cam talks with me today about: > What it was like growing up with a hockey coach for a dad. > How his dad helped him prepare for higher level play. > The experience of playing two sports and excelling in both. > The realities of "parent politics" in youth hockey. > What the NHL Draft experience was like. > His upcoming hockey adventures in Arizona. If you're a hockey player, parent, coach or fan, give this interview a listen!
August 24, 2018
5 Ways to Relieve Stress Instantly
Got stress? Of course you do! We all do. Even those "go with the flow" types claiming to be one with the universe have stress. They just pretend they don't to make you feel bad, right? In this episode, I'm coming at it straight on and straight up. These are 5 things YOU can do to relieve stress. Not over the long haul. Not with consistent practice (though that IS a good idea!) Right freakin' now! These 5 simple, do-practically-anywhere things can help you chill your nerves, beat back that monster and de-stress. Now. And before you ask, yes, I've tried every one of them. So listen up and calm the heck down already!
August 22, 2018
Fear, Anxiety, Insecurities and Original Sin
Where do our fears, anxieties and insecurities come from? Why do we feel imperfect or not good enough? Here, we explore a little about original or ancestral sin and how it plays into our fears, anxieties and insecurities. You'll also hear about how I nearly gave a church full of nuns and priests heart attacks by chatting with the Bishop at my Confirmation! This is also an exploration of what matters. For real. I encourage you to follow what is in your heart and soul. It was put there for a reason. Whether you are Christian, Jewish, Muslim, Hindu, Buddhist or Atheist - or anything in between - what's in your heart serves a purpose. Fear, anxiety and insecurity would keep you from pursuing it. You owe it to yourself to step through the fear, shed the insecurities and channel the anxiety and chase it! Follow it without fail, seek happiness and serve the world!
August 20, 2018
Laura Honzu - "Love is a Superpower!"
Today's Happy Hour guest is Laura Honzu, Owner and Head Coach at Ubuntu Athletics in Hinckley, Ohio. Laura is entering her 4th year in her 2,000 SF training facility. Her clients include adults, youth athletes and teams, including one local high school boys ice hockey team which competes nationally year in and year out. Laura shares some remarkable insights, including: > Why love is a "superpower!" > Why her faith is an open part of her life. > Why being real is more important than being perfect. > Your best looks different every day. Just bring it. > Why she has 20 kids on the team. > Why this might be the toughest hockey season ever for her. > Her best piece of advice for brand new Strength Coaches and Fitness Professionals. > Why chocolate might just be saving the world. Laura was open, frank and a lot of fun! Have a listen...
August 16, 2018
Happy Hour with Jeremy Belter
Jeremy Belter sits down with me for a deep, broad-ranging and frank discussion about topics ranging from faith to fitness to growing up in Minnesota and beyond. A few of the things Jeremy spoke about include: - His journey and how deep his Christian faith runs in his life. - Belief and the idea that we all believe in something. - How a traumatic event as a child galvanized his faith. - What he's learned about being a leader in his fitness community and beyond. - What men in our society are up against and how they can express positive masculinity. - The challenges of taking on a fitness career in the age of social media fitness celebrities and increasing financial challenges. Plus - Jeremy answers a Happy Hour "bonus question!"
August 09, 2018
Step Away From the Kettlebell!
Should your athlete or client swing a Kettlebell? The answer, as it often is in fitness, is "it depends." Kettlebells are everywhere in the fitness world. Every McFitness health club, every training center, every studio and then some. And everyone who's watched 60 seconds of Youtube videos thinks they know how to swing them. But should they? In this episode, I explore what I think are 4 key questions fitness professionals should answer about their athletes and clients before they get to swingin'. Questions about core strength and activation, how your clients and athletes move and what they've mastered already. Do you HAVE to answer them before letting your clients swing a Kettlebell? No, but once you hear them, I think you might see it the way I do. Or just think I'm batsXXt crazy. In the meantime, step away from the Kettlebell...
August 07, 2018
Warrior, Monk, Wizard: My Big Lie to the World
Do you know your Warrior, Monk and Wizard? Have you ever found yourself selling the world a pile of bright, shiny BS? Ever walked around with the gold-plated "all good" mask on, while all the while you were empty inside, just flat? Me too. In fact, that was me for the last week and a half or so. No desire to serve, no creativity, not showing my love for the important people in my life. My emotional, intellectual and spiritual fitness pillars were in big trouble! In this episode: > What went on and how it hurt my relationships, my clients and everyone else in my life. > How I got there - running on empty and the critical moment it all hit me! > The Warrior, Monk and Wizard: how we got reacquainted. > The battles, the questions and the magic that matter. > The hard questions and enlightening answers that made the difference for me. > How my Wizard woke up - and what comes next. I hope you'll join me for this very personal episode!
August 01, 2018
Grass-Fed Beaver Steak & Evidence-based Buns
Evidence-based buns? Grass-fed Beaver Steaks? In today's episode, we dig in on the question "what is Evidence-based Strength & Conditioning?" There's also a big announcement about the podcast! With so many people offering so many really bad tips on strength, fitness & performance, it would be great if there was a way for a Fitness Pro to know their program will work for clients & athletes. So we'll take a fun look at the 3 primary forms of evidence & discuss the value of each. Then, we'll drill down to a 3 step plan for implementing an Evidence-based Strength & Conditioning plan for your athletes & clients. As always, we'll try to have some fun along the way!
July 26, 2018
Surfing, culture and vibrations
A chat with Nate Musselman about a life spent in search of a vibe to call home. The ups and downs, the swells and breaks and carving a way to happiness. Finding a place that stokes your soul, feeds your passion and lets you pursue fitness in a way that keeps you in touch with all of it. Recorded live at Coasters Tap Room in Cocoa Beach.
July 21, 2018
7 Habits of Highly Effective Chipmunks
Have you ever wondered how something as small, cute and seemingly harmless as chipmunks can thrive? What do they know that can help us? With a nod to Steven Covey, I explore the 7 habits that seem to make the chipmunks who live in my neighborhood habitat so darn successful. There are lessons to be learned from these adorable, cheek-stuffing burrow dwellers. Have a listen and check it out!
July 18, 2018
Episode 3 - Do You Even Walk, Bro?
"What should I do on my off days?" is a question I get frequently. Frequently, my answer is "go for a walk." Here, I share a whole slew of reasons why. From cardiovascular health to mood and cognition and even some deeper, more spiritual reasons.
July 16, 2018
Why the outdoors is so great!
Why is it we love to be outdoors? Whether we're walking, running, swinging a kettlebell or just sitting on the deck, being outside has unique qualities that just make us feel, well, different. Check out my thoughts on the greatness of outdoors!
July 08, 2018
Episode 1 - What is "4 Pillar Fitness?"
A quick episode to introduce myself & the concept of Four Pillar Fitness. As a strength, fitness or performance coach, have you ever wondered why that athlete or client who seems to be doing all the right things is just stuck? As an athlete or fitness enthusiast, have you ever been doing all the right things & just been stuck anyway? There's more to success in strength, fitness & performance than just sets, reps & meal prep! There are 4 Pillar of Human Fitness & if we choose to ignore any of them, we may be doing so at the risk of our own success, or for coaches, the success of those who rely on us for guidance & support. Have a listen! If you have questions, please let me know!
July 03, 2018