Podcasts by Autonomy

Training Around Minor Injuries from 2021-09-24T00:00

The most requested topic from a recent round of surveys, how to train around minor injuries is a real and pertinent issue for all of us at some point or another. Whether you wake up one morning ...

Bored? Good. Here's Why . . . from 2021-09-10T02:00

"It's time to make the Donuts."

In a few recent polls, we found that about half of you say you move on from a training program when it gets boring. Given that repe...

Q&A-Hole: Not the Answers You Were Looking For from 2021-08-25T18:00

On any given day, we get dozens if not hundreds of questions on our YouTube videos, social posts, and via email. And we enjoy answering them because we never want you to get stuck or give up. Mo...

You Are NOT An Athlete from 2021-08-11T18:00

Nike says that "if you have a body, you're an athlete." That's BS, and it can lead to poor decisions and wasted energy that don't benefit you.

Of course, you m...

How to Play with Yourself from 2021-07-22T18:00

Play is a topic that is often left out of the conversation in fitness.

This is in spite of the fact that experimentation, exploration and going off script is at the core of many physical t...

Minimize Training While Maximizing Gains from 2021-07-14T18:00

Chances are if you like what we do at GMB, you don’t want to spend hours each day working out. Like us, you want to focus on just the essentials in order to help you better enjoy the things you ...

Rule #1 (Don't Die) from 2021-07-02T09:00

Martial art has its history in combat, so as a company founded by three martial artists, Rule #1 (Don't Die) is fundamental to GMB. 

If you die, you don't get to do anything ...

Raising Strong Girls, Part 2 (Juliet Starrett) from 2021-06-18T02:00

As a company founded by three dudes, GMB might seem like a very male centric company. But about half our team is women. The three dudes are married. Two of us have daughters, so raising...

Raising Strong Girls, Part 1 (Juliet Starrett) from 2021-06-11T06:00

As a company founded by three dudes, GMB might seem like a very male centric company. But about half our team is women. The three dudes are married. Two of us have daughters, so raising...

Prep vs. Warm-up from 2021-03-05T01:00

Learn how to prepare your body, mind, and environment for a productive training session.

No, "Prep" is NOT just a Warm-Up from 2021-03-05T00:00

We get it - you were born before the turn of the millennium, so much of your knowledge of health and fitness comes from the Jane Fonda Workout VHS and watching interviews with Arnie in junior hi...

YouTube: A Love/Hate Story from 2021-02-25T15:00

Why buy a program when there are 50 billion free workouts on YouTube? Precisely because there are 50 billion free workouts to parse through.

In this episode, we talk about the good, bad...

Beware of People with Easy Answers from 2021-02-18T09:00

"Just squat!" "Just do intermittent fasting!" 

As sentient beings in the 21st century, we all have pretty solid bullshit detectors by now, but when we're facing...

Training While Tall from 2021-01-31T22:10:42.023393

Sure, being tall has its benefits, but when it comes to skill work certain movements can seem always out of reach, even when you tower over everyone else. Ryan and Jeff talk about why some skills...

Put the Fork Down from 2021-01-31T22:10:42.023393

Learn how to control caloric intake with one of the most effective and simple tactics: put your fork down between bites.

Single-Leg Strength Exercise from 2021-01-31T22:10:42.023393

Learn how to us single-leg exercises - some classic, and some lesser known - to strengthen your legs through their full ranges of motion.

Spinal Health Part 1 - Low Back from 2021-01-31T22:10:42.023393

The spine is needed in every movement we do, which is why we get more questions about back pain and back issues than almost anything else. In this two part series, Jarlo and Rose look at the spine...

Exercise Technique - Focusing on the Right Details for Safety and Results from 2021-01-31T22:10:42.023393

Learn how to choose the right details to focus on for your needs.

Why Hip Impingement Shouldn't Automatically Mean Surgery from 2021-01-31T22:10:42.023393

Hip impingement (FAI) means bad bone shapes which means surgery, right? Learn how you can treat FAI without surgery and get moving again.

? Physics & Psychology of Injury Avoidance from 2021-01-31T22:10:42.023393

Learn to push your limits without pushing your luck

Habits and Deep Motivation from 2021-01-31T22:10:42.023393

Four steps on how to build (and keep) good habits, even when life gets in the way.

🌆 Your PM Routine 🛌 from 2021-01-31T22:10:42.023393

How to end each day feeling ready for the next

How Diets Work: Developing Your Awareness Around Food from 2021-01-31T22:10:42.023393

Andy talks with Josh Hillis about what makes most diets effective, and how to figure out what works for you.

What It Really Takes to Nail Those Big Skills from 2021-01-31T22:10:42.023393

Learn how to overcome the most common challenges in pursuit of advanced bodyweight skills.

4 Archetypes of Training Goals (and Specific Routines for Each One) from 2021-01-31T22:10:42.023393

Organize a fitness routine based on the 4 archetypes of goals and adapt it to your specific training needs.

Are You Doing What's Right For You? from 2021-01-31T22:10:42.023393

In this episode, Ryan and Mercedes talk about how to optimize your training to achieve your goals.

Advanced Strength Progressions for Bodyweight Exercise Skills from 2021-01-31T22:10:42.023393

The GMB approach to developing high-level bodyweight exercises. Tackle pushing, pulling, and pressing with both bent and straight arms, as well as leg strength.

Dealing With Injuries from 2021-01-31T22:10:42.023393

Learn to understand what your pain is trying to tell you, when to rest vs. get back at it, and the not-so-secret key to recovery that everyone tries to ignore.

Stretching for Stiff People from 2021-01-31T22:10:42.023393

Warning: Jarlo and Andy go on a long, rambling, rant-filled discussion about the attitudes that keep people from being successful in their training. You probably won't like it. Unless you're the so...

Skip the Kip as an Ethos from 2021-01-31T22:10:42.023393

Part of our ethos at GMB is that, rather than taking shortcuts to try and reach an endpoint, you're usually better off investing in the process of building your capabilities systematically.

How to Maximize Recovery for Better Training Sessions from 2021-01-31T22:10:42.023393

Keeping recovery simple by focusing on the few things that will give you the biggest results.

How we keep the basics interesting from 2021-01-31T22:10:42.023393

this show is about how to do two things that'll help you give the basics the love they deserve without wanting to throw yourself in front of a train.

Combining Different Types of Training from 2021-01-31T22:10:42.023393

In this episode, we'll give you frameworks to help you figure out what to add and what to subtract, and how to combine programs without just doubling your training time.

Minimum Viable Routine from 2021-01-31T22:10:42.023393

In this episode we talk about how to build a Minimum Viable Routine that works for your goals.

? How to Breathe Better for Fitness from 2021-01-31T22:10:42.023393

The simple way to breathe better while training

Developing Flow in Movement from 2021-01-31T22:10:42.023393

What's flow? We'll answer that and tell you how to get you some.

?? Skip the Hotel Gym? How to Stay Fit While Traveling ? from 2021-01-31T22:10:42.023393

Do you need to work out while traveling? What should you do? Listen and find out.

Transitional Movement - The Missing Ingredient for Flow from 2021-01-31T22:10:42.023393

Transitions are the key to mastery in all your exercises AND in making them useful in your life.

Stop Wasting Time with Cardio from 2021-01-31T22:10:42.023393

How much cardio do you need? It depends...

It's All in Your Head - Owning Your Subjective Experience of Exercise from 2021-01-31T22:10:42.023393

Learn how to measure the subjective experience, track it, and learn from it so you can truly own your fitness abilities and goals.

??How Living in Japan Shaped GMB's Method and Growth ? from 2021-01-31T22:10:42.023393

Hear how our early experiences in Japan influenced the development of the GMB Method

Getting Movement Details Right from 2021-01-31T22:10:42.023393

Understand how to choose the right details to focus on in your training.

Beyond Capability from 2021-01-31T22:10:42.023393

Understanding the differences between training for capabilities vs developing abilities

2 Rules for Morning Routines ? from 2021-01-31T22:10:42.023393

Turns out you only need to worry about two things to create the perfect morning routine.

Fitness Over 40+ (which isn't old, btw) from 2021-01-31T22:10:42.023393

Most "age-related" obstacles to training aren't biological. Here's our tips for fitness over 40, 50, 60, and up.

Mental Models for Better Decisions from 2021-01-31T22:10:42.023393

Shane Parrish teaches how to use mental models for better decisions

How To Get The Best Of Both Worlds: Combining Bodyweight And High Intensity Interval Training from 2021-01-31T22:10:42.023393

Finding your way in fitness can seem difficult. It takes a concerted effort to test, experiment, and discover what works for you in order to accomplish your personal goals and ensure it fits in wi...

How To Achieve Transformation That Lasts A Lifetime from 2021-01-31T22:10:42.023393

The world of fast fitness has undeniably invaded our culture. 30-day shredding programs, 90-minute abs, 6-week total body transformations. Yes, you can conceivably transform your body in a dramatic...

Q&A: How to Start From Scratch, Overcoming Strength Deficits, and Much More from 2021-01-31T22:10:42.023393

On this episode of the GMB Show, Andy and Ryan are tackling a list of questions submitted by you to the GMB Facebook page. We always answer every question on the page itself, but some recent questi...

How To Future Proof Your Training with Guest Host Al Kavalo from 2021-01-31T22:10:42.023393

You know that our mission at GMB is teaching you physical confidence through mindful practice. Time marches on, we can’t change that. The future creeps up on all of us. And it might leave you won...

Redefine Progress And Break Through Your Plateaus from 2021-01-31T22:10:42.023393

When was the last time you hit a plateau? Were your pull-ups stuck on a particular number of reps? Did your pushups stall out before hitting the double digits you desired? Plateaus happen in fitn...

Here’s Exactly How Many Reps, Sets, Exercises, and Workouts You Should Be Doing from 2021-01-31T22:10:42.023393

One of the questions that we hear over and over again is, “how much is enough?” How many reps? How many sets? How many days a week? How much time and effort is enough? If you’re finding yourself ...

Turning Unconventional Play Into A Lifetime of Fitness from 2021-01-31T22:10:42.023393

As you know, we’re big advocates of getting your play on. So, when someone comes along who’s doing it in an unconventional way, then we have to talk about it. On this episode of the GMB Show Ryan ...

Changing Habits for Peak Performance from 2021-01-31T22:10:42.023393

If you’re looking to achieve peak performance, then you’ll obviously need to address your regular habits. And that’s where a lot of us really seem to get tripped up. What if the same strategy you ...

Using Fitness As Self Expression with Mark Cheng from 2021-01-31T22:10:42.023393

Have you ever considered fitness as a means of self expression? It’s something we certainly encourage here at GMB. There’s great freedom in allowing yourself to move in accordance with how you deci...

Improve Your Movement To Improve Your Health with Todd Hargrove from 2021-01-31T22:10:42.023393

Improving movement is a topic that’s been gaining in popularity lately. It makes sense as people are finally figuring out that there is a direct correlation between better movement and better healt...

Cultivating Functional Strength And How To Apply It from 2021-01-31T22:10:42.023393

Cultivating strength is a huge emphasis here at GMB. More specifically, we advocate the cultivation of functional strength. In other words, don’t just get stronger for the sake of getting stronger....

Your Fitness Training Is Not Your Job from 2021-01-31T22:10:42.023393

How many jobs do you truly have? You most likely have a job that you get paid for, and you also might have a job within your family or home. Not to mention all the outside responsibilities, roles...

Boosting Fitness With Mental Models from 2021-01-31T22:10:42.023393

What are your current default fitness mental models? It’s easy to get stuck in habitual ruts. You’ve probably had it happen in day to day life, personal relationships, and of course, fitness train...

The “Hell Yes” Method Applied to Training and Life from 2021-01-31T22:10:42.023393

Every one of us is faced with numerous decisions each day. Some of them are not optional; everyone has to do laundry, for example. Many of the choices we make could just as easily be made another w...

A Simple Method For Encouraging Active Healthy Kids from 2021-01-31T22:10:42.023393

Encouraging healthy active kids is something all parents want to do for their children. This is especially true when you’re a parent who’s undertaken a fitness routine of your own. But, how can y...

How To Make Fitness Fit Your Lifestyle from 2021-01-31T22:10:42.023393

Learning how to make fitness fit in with your current lifestyle can seem a bit backwards to most of us. A common misconception in the fitness world is believing you need to radically alter your c...

The Injury Recovery Formula With Mike Fitch from 2021-01-31T22:10:42.023393

Did you know that injury of yours is actually a sign of improvement? Injury recovery right in the middle of training isn’t something any of us want to experience. However, the reality of bodyweight...

Playfulness As A Means Of Mastery with Josh Vogel from 2021-01-31T22:10:42.023393

When most people think about mastery, they envision long hours of grueling practice, sweat, blood, even tears. But, what if there’s a better way? In this episode of the GMB Show, Ryan is joined b...

Slow Down to Build Strength with Vincent Thibault from 2021-01-31T22:10:42.023393

Often we train hard and our sole focus is the end result. What happens if we slow down while training? What happens if we practice mindfulness through out training and life? Ryan and his guest Vinc...

When and How To Combine Training Programs from 2021-01-31T22:10:42.023393

How do you combine more then one training program? And how do you train multiple programs and not get fatigued? In this episode, Ryan and Andy talk about how to understand what sacrifices you are m...

Training Differences Between Men and Women with Al and Grace Kavadlo from 2021-01-31T22:10:42.023393

Training can be different for men and women. Al and Grace have trained many different clients, and talk with Ryan about the common strengths, weaknesses, and the attitude someone might share toward...

Dealing with Negativity - with Mike Fitch from 2021-01-31T22:10:42.023393

Negativity is something we ALL deal with at some point. Ryan and Mike have dealt with their fair share, and talk about how they combat that negativity and especially the negativity that can come wi...

Prioritizing Training Goals with Al Kavadlo from 2021-01-31T22:10:42.023393

Training goals for a beginner should obviously be quite different from those of a more advanced trainee. In this episode, Al Kavadlo co-hosts and he and Ryan talk about how to adjust training goals...

Level Up Your Life with Steve Kamb from 2021-01-31T22:10:42.023393

Steve Kamb is the rebel leader at Nerd Fitness. He's committed to helping desk jockeys, nerds, and average Joes level up their lives every day, by taking charge of their health alongside a massive ...

Climbing & Movement Skill with Mercedes Pollmeier from 2021-01-31T22:10:42.023393

Mercedes Pollmeier is the author of "Simple Strength: The Outdoor Athlete's Guide to Better Movement." She's a competitive climber with a whole lot of wisdom about how movement plays into climbing ...

Overcoming Struggles To Discover Your Strength With Danny Kavadlo from 2021-01-31T22:10:42.023393

How do you get strong and stay strong for life? Are you getting stronger in relation to where you are right now? How can you tell? We’re glad to have Danny Kavadlo back on the GMB Show as he and ...

Tracking Your Progress from 2021-01-31T22:10:42.023393

It can be tough to know if you're making sufficient progress with a training program. In this episode, Ryan and Andy talk about how to track your progress, and how to know when you're ready to move...

Building the Perfect Bodyweight Strength Program from 2021-01-31T22:10:42.023393

What makes one bodyweight strength program different from another? In this episode, Ryan and Andy discuss our new program, Integral Strength, and how it differs from other programs out there.

How to Learn Any Skill from 2021-01-31T22:10:42.023393

Learning any new skill is built upon your capabilities and abilities. In this episode, Andy and Ryan talk about how to explore your capabilities and abilities so you can learn any skill you want.

Fitness for Mental Health with Amy Clover from 2021-01-31T22:10:42.023393

Amy Clover is the owner of Strong Inside Out through which she helps people overcome depression and anxiety by empowering themselves with fitness. She speaks about her own experiences with this, an...

Animal Movements from 2021-01-31T22:10:42.023393

We use a lot of "animal movements" at GMB, and they've become very popular in the fitness world. In this episode, Ryan and Andy talk about why we like these movements, how we use them, and how they...

Interview with Ryan Ford and Amos Rendao from APEX Movement from 2021-01-31T22:10:42.023393

Ryan and Amos formed APEX Movement to teach people how to do parkour within a safe, structured learning environment. In this interview they talk about parkour as a natural approach to movement, fre...

Dr. Andreo Spina on Re-Learning to Use Your Body from 2021-01-31T22:10:42.023393

Dr. Andreo Spina is an expert on the human body and function. In this interview, Ryan picks Dr. Spina's brain about how we can learn to use our bodies better even in our Western culture.

Why You Must Master Maintenance Mode from 2021-01-31T22:10:42.023393

Sometimes the best thing you can do for making progress with a certain skill is to put it into maintenance mode. Here's what that means and how to put it into practice

Al Kavadlo on His New Book "Zen Mind, Strong Body" from 2021-01-31T22:10:42.023393

Al Kavadlo's back on the GMB show to talk about his new book, "Zen Mind, Strong Body." He and Ryan discuss the concept of zen, and how it applies to training, nutrition, and life.

Do Whatever the Hell You Want! from 2021-01-31T22:10:42.023393

People like to share their opinions all the time about how you should train, the "right" way to practice a particular skill, and all sorts of other nonsense. If you've found something that works fo...

Interview with Danny Kavadlo from 2021-01-31T22:10:42.023393

Danny Kavadlo is a force to be reckoned with in the fitness industry. He's incredibly strong, has a great attitude, and he's got a new chart topping book out, "Diamond Cut Abs." In this episode, Ry...

Figuring Out Your Wants and Needs in Training from 2021-01-31T22:10:42.023393

Figuring out where to start with training comes down to knowing your wants and your needs.

A Different Approach to Flexibility Training from 2021-01-31T22:10:42.023393

Flexibility is a controversial subject. We train it a little differently than some of the popular approaches out there. Here's why.

Interview with Top Level Gymnastics Coach, Mark Folger from 2021-01-31T22:10:42.023393

Mark was Ryan's gymnastics coach, and he's taught thousands of athletes, written books, and even been voted coach of the year in US. Hear what he has to say about building skill.

Amir Solsky's Movement Evolution from 2021-01-31T22:10:42.023393

Amir Solsky is a movement enthusiast, celebrity fitness trainer, and founder of Fundamentals of Movement and Capoeira of Los Angeles. In this special episode, Ryan interviews Amir on his movement j...

Perfecting Your Pull-Up from 2021-01-31T22:10:42.023393

Pull-ups are great for building upper body strength, but how many should you do? And what position is best?

L-Sit Positioning and Programming from 2021-01-31T22:10:42.023393

Where should your shoulders be in the L-Sit? Why do your legs feel like they're going to fall off while in the L-Sit? We answer those questions, and more, in this episode.

Mastering the Basics of Bodyweight Exercise from 2021-01-31T22:10:42.023393

What are "the basics", and why are they so damn important?

Pistol Squats and Weight Vests from 2021-01-31T22:10:42.023393

There are a lot of details to consider when it comes to pistol squats, and many people have questions about weight vests. This episode covers all your burning questions on those topics.

Sitting All Day Isn't a Death Sentence from 2021-01-31T22:10:42.023393

Sitting all day doesn't have to be a death sentence. There are things you can do to mitigate the damage (and no, quitting your job is not one of those things).

Getting Stuck: What it Means and What To Do About It from 2021-01-31T22:10:42.023393

What does `getting stuck` really mean? And what should you do when it happens? This episode will clear up the confusion, and set you straight about the search for the "perfect exercise program".

Building Leg Strength with Bodyweight Exercise from 2021-01-31T22:10:42.023393

Squats are king, right? Well, usually, yes. But depending on your goals, you need to choose the right squat variation for your application. This episode covers bodyweight exercises for leg strength...

Choosing a Coach from 2021-01-31T22:10:42.023393

Choosing a coach or a program to follow can be a challenge - there's just a lot of info out there, but here's some tips that will make it easier to decide.

Breathe, Dammit! from 2021-01-31T22:10:42.023393

Here's how to develop efficient breathing for your workouts without a lot of craziness.

How to Stay Active and Prevent Injuries as You Age from 2021-01-31T22:10:42.023393

First things first, even if you are young, NOW is the time to learn how to prevent age-related physical decline. And if you're already dealing with it, here's how to keep moving and keep fit as lon...

How to Change Your Body Composition from 2021-01-31T22:10:42.023393

Most people wish they could build more muscle or lose more fat. It's not easy, but you can do it with some pretty simple changes to your habits. Here's what you need to know about changing your bod...

Adjusting Exercise Programs to Your Body Type from 2021-01-31T22:10:42.023393

We get questions all the time asking if tall people can learn handstands or if those with thicker builds can learn to tumble. The short answer is yes. The longer answer is that you'll need to make ...

Returning to Training After A Break from 2021-01-31T22:10:42.023393

Injuries suck, and can be an unfortunate yet expected part of building a fitness habit.We’ve talked before about injuries and how you can deal with them if they arrive as well as how to know if you...

Learning How to Play from 2021-01-31T22:10:42.023393

We talk a lot about exploring and playing with movements, but if you come from a traditional training background, that might not mean a lot to you. Rest assured, you can learn how to enjoy playing ...

Origins of Movement Skills and the GMB Method from 2021-01-31T22:10:42.023393

It's natural to see an interesting physical movement and want to know where it came from and who thought it up, but usually, the true origins are thousands of years ago. GMB was founded by three du...

Universal Movement Principles from 2021-01-31T22:10:42.023393

So many systems out there claim to have discovered the one, true path to physical mastery, but it simply isn't true. We all have different bodies, different goals, and different backgrounds. No one...

Making the Most of Your Time from 2021-01-31T22:10:42.023393

You only get 24 hours. We all do. When you start training, you learn quickly how much stuff you need to do, but what if you simply can't fit it all in? We'll tell you how to maximize the benefits o...

Getting Paid, Getting Laid, and Not Dying from 2021-01-31T22:10:42.023393

When fitness products talk about wanting to "look great naked," it's just an excuse to pander to your insecurities. Let's talk honestly about fitness, sex, and body fat for a change.

How Movements Fit Together from 2021-01-31T22:10:42.023393

With so many different skills and abilities to practice in the world of bodyweight exercise, how does it all fit together? Well, figuring that out has more to do with how you practice individual mo...

Training for Recognition vs. What Really Matters from 2021-01-31T22:10:42.023393

Congratulations feel nice, but what's really important is what you get out of your training. A lot of people go after big skills just for the praise they'll get at the end, when they should be trai...

Making Choices about Nutrition and Training Equipment from 2021-01-31T22:10:42.023393

It can be tough to choose... nutrition plans, training programs, equipment. This episode is about how constraints don't equal restraining your progress.

Dealing with Training Injuries from 2021-01-31T22:10:42.023393

If you keep pushing your body hard enough for long enough, eventually you will get injured. If you're lucky, it will be minor. But in any event, you're going to want to know how to take care of you...

Naps & Pull-Ups! from 2021-01-31T22:10:42.023393

Ryan and Andy discuss how to train yourself to do more pullups and using naps for better recovery (also because they make you happy)

Snobbery and Combining Weights with Bodyweight from 2021-01-31T22:10:42.023393

How do you combine weights and bodyweight exercise? Carefully. Just kidding - it's not really that difficult, but you do need to pay attention to a few things. We'll cover that and why we act like ...

Loving the L-Sit from 2021-01-31T22:10:42.023393

L-sits are a staple exercise in both the gymnastics and bodyweight exercise worlds. There's some great reasons for that, and in this episode, Ryan and Andy discuss the benefits of the L-sit and bre...

The Art of Movement? from 2021-01-31T22:10:42.023393

Naming a brand of movement is a great way for trainers to stake a claim and mark their territory, but do we really need another pissing contest in our lives? Here's some real talk about different d...

Death By Muscular Imbalance from 2021-01-31T22:10:42.023393

Imbalances can be problematic. That's true. But they're also a fact of nature. You have to live with and negotiate imbalances daily. Likewise, your training program does not necessarily have to be ...

Stroking Wood from 2021-01-31T22:10:42.023393

Ryan and Andy talk about their equipment. P-bars. Rings. The importance of getting a solid grip on your wood.

Escaping the Guru Mentality from 2021-01-31T22:10:42.023393

We don't care which system you think is best or which particular guru you follow. In fact, if you feel the need to make such a decision, we'll probably just think less of you. This podcast is about...

Gotta Get Your Cardio, Dude from 2021-01-31T22:10:42.023393

Spoiler alert: the way most people approach cardio is stupid. Want to know why? Then listen up.

Immerse Yourself in Positive Practice from 2021-01-31T22:10:42.023393

How can you be sure to always make progress? Dive deeply into it. Hang out with others who are achieving it. Make it a (BIG) part of your life. Ryan and Andy talk about immersing yourself in the ex...

When To Do Weighted Moves and When Not To from 2021-01-31T22:10:42.023393

Figure out what'll work best for your goals. Learn why adding weight works and when it's the wrong choice.

Training Around Injuries and Other Recovery Tips from 2021-01-31T22:10:42.023393

We get FAR TOO MANY questions about injuries that should really be directed to a medical professional. But we do have a little advice for minor injuries you may experience. Also: active recovery an...

Safety Rant & How to Ask Quality Questions from 2021-01-31T22:10:42.023393

If you ask stupid questions, you'll get stupid answers. Want to know the secret to getting actionable advice form knowledgeable people? Listen up! Also enjoy Ryan's rant on safe driving.

Creating Confidence Through Movement from 2021-01-31T22:10:42.023393

Part of developing confidence is knowing exactly what you can - and can't - do. This episode is about building that knowledge through mindful practice.

Anthony Mychal Interview from 2021-01-31T22:10:42.023393

Ryan and Andy talk to Anthony Mychal about knee pain, athletics, and anime (...yuck).

James Clear on Habit Change for Fitness from 2021-01-31T22:10:42.023393

Fact: We've all got things we'd like to change, but our stupid, stupid habits make it difficult. To learn more about how to change those habits to better ones, we're chatting up James Clear - and y...

Steve Kamb Nerd Fitness Interview from 2021-01-31T22:10:42.023393

Most fitness sites and trainers talk about which exercises to do and what program is the best. Steve Kamb started Nerd Fitness to make getting healthy accessible to people who might not necessarily...

How to Motivate and Regulate Your Workouts from 2021-01-31T22:10:42.023393

Learn how to motivate yourself rather than relying on others to tell you what you should want for yourself. Ryan also nails the key point almost everybody misses about autoregulation in your workou...

Hello. My name is Inigo Montoya. from 2021-01-31T22:10:42.023393

Everybody loves the Princess Bride. Many of us have watched it dozens of times, and somehow, it's still funny. How does that work, and what the hell exactly does it have to do with training? It's a...

Sexy Goals Will Break Your Heart from 2021-01-31T22:10:42.023393

Around the first of the year, we're always tempted to set "inspiring" goals that we think will motivate us. But then reality sets in, and we realize just how out of reach they are. Nothing wrong wi...

Overcoming Fear of Challenging Movements from 2021-01-31T22:10:42.023393

In this episode, Ryan and Andy talk about getting over fear when performing difficult moves like back flips. Also: beating dizziness when starting tumbling and tips for learning acrobatic moves.

Number One or Nothing from 2021-01-31T22:10:42.023393

It's great to set powerful intentions and strive for greatness, but what happens when you max out at #2? We'll talk about how to make progress, even if you fall short of your goal and also answer q...

Teaching, Sleeping, and Cardio from 2021-01-31T22:10:42.023393

We'll cover the difference between a teacher and a coach as well as other exciting topics like sleep. What? You're not excited about sleep? You should be. You should also be prepared to laugh a lit...

Back to the Wall from 2021-01-31T22:10:42.023393

Sometimes, you just have to go back to square one, put the training wheels back on, and mix a few metaphors to make progress again. Also, Ryan's the guy to see if you need some Werther's Originals.

What the Hell is Good Form? from 2021-01-31T22:10:42.023393

Finally, a clear explanation of good form. Also: stop kipping. Please.

Evidence Shmevidence from 2021-01-31T22:10:42.023393

"Evidence-based" training is all the rage, but there's a lot more to getting results in the real world than finding a new research study. Also: questions about flexibility and making continual prog...

The Body You Want from 2021-01-31T22:10:42.023393

We often get asked "How can I get the body of a gymnast?" In this episode, we discuss why this questions misses the real point and some better ones to ask. Also: why the Paralympics are freaking co...

Why the Warrior Mindset is Dumb from 2021-01-31T22:10:42.023393

Also: how not to be a dick online, why you shouldn't be afraid of protein, and how to pitch a tent.

Pain is weakness... from 2021-01-31T22:10:42.023393

The fitness world is full of pithy sayings that are utter BS. In this episode, we shoot holes in a couple of them and also discuss the importance of squats and the truth about mastering the handsta...

Walk Before You Run from 2021-01-31T22:10:42.023393

Our first ever podcast... Ryan and Andy talk about the importance of basics and the difference between big goals and stupidly big goals.

If You Can't Do It In Jeans . . . from 2021-01-31T22:10:42.023393

Learn how to be able and ready, not just good at working out, even as it applies to your wardrobe and everyday situational awareness.

Stretching and How to Make It Work from 2021-01-31T22:10:42.023393

Jarlo and Rose discuss and dispel myths and seemingly conflicting information about stretching, including tips for who should stretch, when to stretch, and how to stretch.

How Often Should I Eat? from 2021-01-31T22:10:42.023393

Learn how to make decisions around meal frequency and make the right choices for your needs and goals.

Rings vs. Bar for Pull-Ups from 2021-01-31T22:10:42.023393

Learn how to make pull-ups work for you at whatever stage you're at with whatever equipment you happen to have.

Hell Yes or No, Revisited from 2021-01-28T09:00

It's easy to get overwhelmed by all the possibilities out there. Decisions are hard, and we can't make them for you. We can, however, show you how we make a lot of our decisions.
<...

Programming & Fighting Boredom from 2021-01-14T10:00

Here's the deal: you will get bored. The Grind can suck, but we'll show you how you can learn to love it.

Fighting Boredom in Your Workouts from 2021-01-14T09:00

"Boredom, I think, protects the individual, makes tolerable for him the impossible experience of waiting for something without knowing what it could be."

Here's the deal:...

Trajectory of a Fitness Journey from 2020-12-31T08:00

Everyone starts the new year with a slew of well-intentioned goals. And with goal setting comes questions of how to take the steps to reach them, when you'll hit that mark, and how to know ...

Redefining Your Impossible from 2020-12-24T08:00

If you've tried something new even once in your life, you might be familiar with falling flat on your face, possibly literally.

In this episode, Ryan chats with David 'Jacko&a...

How to Practice Recovery from 2020-12-17T16:00

We get a lot of questions about Recovery which is not surprising, given how much information there is out there. 

There's no easy way to cut through all the noise since Recovery is...

Structuring Short Sessions (when shit gets crazy) from 2020-12-10T08:00

We've all been there -- schedules and routines change, and we can't fit in our regular workout. Rather than trying to stick to your routine amidst a big project, the holidays, or a bus...

Structuring Short Sessions (when shit gets crazy) from 2020-12-10T08:00

We've all been there -- schedules and routines change, and we can't fit in our regular workout. Rather than trying to stick to your routine amidst a big project, the holidays, or a bus...

Easy Wins for Fat Loss - with Andy Morgan from 2020-12-03T09:00

Have you ever Googled a topic and been overwhelmed by the sheer amount of products that are supposed to solve your problem? Or underwhelmed by the lack of real answers?

In this episode,...

DOMS - they suck! from 2020-11-19T09:00

DOMS. Delayed Onset Muscle Soreness.

You don't like them, and they don't like you, but if you're training your body at all, you're going to have to learn to live with e...

Balance from 2020-11-12T08:00

Balance is one of those things most people don't realize they can improve - or even that they might need to improve . . . until they start trying to learn different ways to move. <...

How Movement Helps With Anxiety from 2020-10-29T08:00

Anyone experiencing anxiety lately . . . ? Congratulations, you're human. The good news is you're definitely not alone.

Studies show that anxiety disorders are the most commo...

What To Do After Elements from 2020-10-22T08:00

When people start with GMB, we almost always recommend starting with Elements. It's our broadest and most foundational program, and it's structured to provide a scalable challenge to j...

Why Beating Yourself Up Doesn't Work from 2020-10-15T09:00

The diet world teaches us that beating ourselves up about food and our body is what "motivates" us. We've been taught that feeling badly enough will help us hit our goals.
Listen

Pushing Yourself from 2020-10-08T12:00

There's not a more cliché phrase in all of fitness, but here goes: if you want to improve, you have to push yourself. 

Pushing yourself is hard, and it can be counterproductive too...

Mind-Body Connection from 2020-10-01T08:00

'Mindfulness' is one of those words that can sound really out there, but improving mind-body awareness can have a profound impact on how you experience the world and your sense of secu...

Why You're Eating (and why it matters) from 2020-09-24T08:00

We've all turned to the tub of ice cream (or whatever your favorite comfort food is) after a rough day. Eating to self-soothe does work. It's a normal and human thing to do. But when w...

Overcoming Tendonitis with Steven Low from 2020-09-17T08:00

Have you ever felt limited by joint pain? The truth is, very few of us haven't experienced injury, stiffness, or pain in our joints. And unfortunately, many of us are given diagnoses like &...

Spinal Health Part 2 - Thoracic from 2020-07-17T19:00

In Part 1, we gave an overview of how the spine works and talked about the low back. Back bone’s connected to some other bones, so this time, we’ll talk about the thoracic spine and how to keep ...

Avoiding Unconscious Eating from 2020-07-16T08:00

Everyone who's ever tried to work on their nutritions has had the experience of eating something and then feeling guilty because it didn't fit their diet or match their goals.
Listen

Pelvic Health from 2020-07-09T08:00

Until fairly recently, pelvic health was a topic that didn’t get a lot of love. That’s partly because it’s complex, and partly (sadly) because some of the issues are embarrassing for people to t...

Mastering Your Core Development from 2020-07-02T08:00

This is gonna be the most annoying discussion of core exercises ever. A few things we're not gonna tell you:

• how many crunches you should be able to do
• how long...
  Listen

How to Beat Stress Eating from 2020-06-18T09:00

The biggest issue most folks have with nutrition isn’t finding the right diet, it’s stress eating. 

We all know that stress impacts our ability to make good choices, and we know that st...

Walks, Hikes, and Loaded Carries from 2020-06-11T09:00

Walking is the least sexy exercise of all time, and it’s also one of our favorites. Which probably says a lot about us...

Now before you give a giant yaaaaaawn and click away, let’s get...

How to Practice Handstands Safely and Enjoyably from 2020-06-04T09:00

Handstands are cool. That's actually the main reason most people want to practice them. Sure, you can also build spatial awareness and improve your shoulder health, but cool and fun are exc...

Building Back Strength When Pull-Ups Aren't an Option from 2020-05-28T19:00

No pull-up bar? No panic.

We like to talk about physical autonomy a lot here at GMB, and a big part of that is learning how to adjust to the circumstances. Whether you are stuck at home...

Assessments and Exercises for Ankle and Foot Health from 2020-05-21T08:00

After your first few months learning to walk, the only times most people think about their feet are when they're buying shoes or when they hurt themselves.

The feet and ankles are ext...

True Autonomy, with James Fitzgerald, Fittest Man on Earth from 2020-05-14T08:00

In case you’ve never thought about this, we have some breaking news: the idea of ‘fitness’ is manufactured. We often get so caught up in how to workout and what to do to stay fit that we forget ...

Assessments and Exercises to Beat Wrist Pain and Weakness from 2020-04-28T23:00

Pop quiz: how many wrists do you have?

Most people can answer that one pretty easily, so here's a follow up: when was the last time your wrists felt good?

We all...

Improving Your Shoulder Mobility for Better Function and Less Pain from 2020-04-16T08:00

You probably have at least one shoulder.

And if you do, there's a really good chance that you've experienced shoulder tightness, aches, and pain. Most people do. And most peop...

How to Organize Multiple Training Cycles for Your Goals from 2020-04-09T08:00

We favor a cyclic approach to training at GMB, and all our programs are designed to be repeated, but periodization is a topic that can get needlessly complex and confusing. 

In this epi...

Seizing the Opportunity to Aim for Mastery from 2020-04-02T08:00

We all have things we plan to work on "someday."

Sometimes, it's a basic skill we wanna go back and really master. Sometimes it's something we know is holding us bac...

Instruction Manual for Your Hips: Physiology and Injury from 2020-03-26T00:00

Hip problems are one of the most common causes of injuries and pain in other parts of the body, and most people never even realize that they have an issue. 

The truth is almost everybod...

?? Lockdown Edition: Staying Healthy and Sane When Everything is Going Crazy from 2020-03-19T19:00

Many of us are under lockdown, stuck in our homes, trying to figure out what to do with ourselves. Lucky for you, you've got us. GMB has been operating across timezones and oceans for ten years....

Don't Let Your Workout Make You Worse at Your Sport from 2020-03-12T06:00

One of the coolest things that's happened to us over the past ten years is that we've gotten toward with people doing activities and sports we never would have dreamed up. Our clients ...

Walk Before You Run from 2012-07-15T21:00

Our first ever podcast... Ryan and Andy talk about the importance of basics and the difference between big goals and stupidly big goals. Support the ...