Better Every Rep

Don Elrod & John Otte
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  • FITNESS

Episodes Every Friday Better Every Rep is a real-world fitness podcast for real people — not influencers. Hosted by Don, an everyday guy starting over on his fitness journey, and John, a seasoned trainer who’s helped hundreds of people begin theirs, this show is all about progress over perfection. Each week, Don and John have honest, funny, and practical conversations about what it really takes to get healthier — one step, one choice, and one rep at a time. They cover everything from starting out when you feel lost, to staying consistent when motivation fades, to eating better, recovering smarter, and overcoming the mental roadblocks that stop so many people from getting started. If you’ve ever walked into a gym and felt out of place, fallen off your routine, or wondered how to build habits that last — this podcast is for you. No unrealistic expectations. No fad diets. No “bro science.” Just real talk, real stories, and real results. 👉 New episodes every week. Because every rep counts — and so does every step you take toward a better you.

Episodes

  1. 1 DAY AGO

    Learn A Protein-Forward Method You Can Use At Home, Work, And On The Road

    Send us a text Staring at the fridge like it’s a test you didn’t study for? We’re making food choices simple with a protein-forward approach you can use anywhere: at home, at work, or on the road. Our 2-2-1 plate—two servings of protein, two of plants, one of carbs—anchors meals that keep you full, focused, and moving toward your goals without tracking every bite. We share practical examples that fit real life: palm-size portions of chicken, fish, Greek yogurt, eggs, or tofu; big handfuls of non-starchy vegetables and fruit; and a modest serving of rice, potatoes, oats, or a wrap. You’ll hear how to go bunless at burger spots, ask for extra veg, and use reduced-calorie bread when you want the toast without the crash. We also dig into the “add a zero” protein rule for spotting fake protein snacks fast, plus the hydration pause that helps you tell thirst or boredom from true hunger. If your schedule keeps you in the car, we’ve got you covered. Turn your commute into an advantage with a small cooler stocked with Greek yogurt, ready-to-drink protein shakes, rotisserie chicken, hard-boiled eggs, baby carrots, and tuna pouches. Prefer convenience? Hit the grocery store instead of the drive-thru for salad-bar greens, pre-cut rotisserie chicken, and a yogurt that carries you to your next meal. To lock it in, try the one-minute breakfast rotation—Greek yogurt and fruit, a protein shake plus a banana, or two eggs with lighter toast—four to five mornings this week. Ready for a small change that compounds? Build one 2-2-1 plate per day, add the hydration habit, and keep a protein snack within reach. If this helped, tap follow, share it with a friend who needs a nudge, and leave a quick review to tell us your favorite protein hack.

    31 min

  2. 26/12/2025

    Build A Heart That Lasts And A Body That Works

    Send us a text Cardio or weights? The choice feels urgent, but it’s the wrong question. We zoom out to show how blending the two builds a stronger heart, a leaner frame, and a routine you’ll actually keep. With real stories about recovery, family heart history, and big HDL improvements, we ground the science in life you can feel—more energy on a hike, steadier breathing on stairs, and the quiet confidence that comes from picking up heavier weight than last month. We start by clearing the biggest myths: lifting won’t bulk you overnight, cardio isn’t the only path to fat loss, and beginners have every right to be in the weight area. From there, we explain why strength training changes your shape even when the scale doesn’t budge—muscle is denser and raises your metabolism—while cardio drives endurance, blood pressure control, and overall longevity. For practical structure, we share a five-day plan that mixes cardio-only days with efficient full-body strength sessions, plus the 7-7-7 method: seven minutes on a treadmill, seven on the stair climber, seven on the bike. It’s variety without chaos, intensity without burnout. You’ll also get strategies to tailor your training: bump pace and incline for fat loss, increase load for strength, and keep your heart rate up between sets with 10 quick jumping jacks. Nutrition gets a reality check too—quality matters as much as calories when you’re fueling muscle and protecting your heart. Short on time? Use our 30-minute do-both template to make steady progress without living at the gym. The goal isn’t perfection; it’s a routine that moves you forward, week after week. If this helped you rethink your training, follow the show, share it with a friend who’s stuck choosing sides, and leave a quick review so more people can find it. What blend are you trying this week?

    26 min

  3. 19/12/2025

    You Belong In The Gym The Moment You Walk Through The Door

    Send us a text The moment you step into a gym, it can feel like everyone else knows the script. We pull back that curtain and show you how to walk in with a simple plan, leave on a high note, and turn intimidation into momentum. From the first five minutes on a treadmill to asking a staff member for a quick walkthrough, we map the small, practical actions that build real confidence fast. We talk through why cardio machines are an ideal starting point, how to use QR codes and free orientations to learn proper form, and the value of advocating for yourself when you want consistency over constant variety. Don shares a candid update on training after bicep surgery—the fear of losing progress, the reality of minor weight gain, and the exact approach that made returning feel doable. John offers clear guidance on avoiding the “just go down the machine line” mistake, picking one new strength movement per visit, and knowing when to stop so you leave feeling strong instead of overwhelmed. This conversation is loaded with beginner-friendly strategies and mindset shifts: choosing off-peak hours to reduce anxiety, tracking workouts to see real improvement, and remembering that you pay the same membership fee as anyone else—so you belong the second you walk in. We also cover simple gym etiquette, how to accept well-meaning form tips, and why a plan written in your phone can turn chaos into clarity. Whether you’re brand new, returning after time off, or stepping into a different gym for the first time, you’ll leave with a step-by-step framework to own your space and keep showing up. Enjoying the show? Subscribe, share it with a friend who needs a nudge, and leave a quick review so more people can find Better Every Rep. Then tell us: what one new exercise will you try this week?

    27 min

  4. 12/12/2025

    You Don’t Need Motivation When You Have A Plan

    Send us a text Motivation is loud on Monday and missing by Thursday. We unpack why relying on hype keeps you stuck and how simple discipline, smart planning, and small cues can carry you through the days when you’d rather not change. From first-day jitters to sustainable routines, we share how to quiet the fear of being watched at the gym, replace guesswork with a plan, and build micro-habits that stack real results. We start with the anxiety most beginners feel and a reality check that resets the room: people are focused on themselves, not on your reps. Then we get tactical. Lists, calendar blocks, and visual cues like shoes in your path and a bag packed the night before cut friction. Streaks create identity, so “I’m trying to work out” becomes “I’m a person who trains.” When motivation dips, you don’t cancel—you pivot: shorter sessions, lighter loads, or a focused circuit that keeps the routine alive. You’ll hear practical, beginner-friendly ideas that grow confidence fast: park farther and use the walk as a decompression zone, take the stairs, keep three water bottles visible, and anchor new habits to things you already do. We talk nutrition in the real world when family isn’t on your plan, and we share stories of day-one efforts turning into 5K finishes. The throughline is simple: treat training as self-respect, not punishment. Discipline isn’t harsh; it’s a promise you keep to yourself. Ready to stop waiting for motivation and start moving with purpose? Hit follow, share this with a friend who needs a nudge, and leave a quick review telling us the one habit you’ll lock in this week. Your next workout starts with one small decision—what’s yours?

    41 min

  5. 05/12/2025

    You Don’t Need Perfect Plans, You Need To Walk Through The Door

    Send us a text The first day back can feel like a spotlight is stuck on you. Strange machines, clanking plates, matching outfits everywhere—while you stand there wondering if your shorts even go with your shirt. We’ve been there. Don opens up about the nerves, the false belief that everyone’s staring, and the long pause between joining a gym and actually using it. John, a trainer who specializes in helping people start, shows how to turn that anxiety into a simple, repeatable plan that works. We walk through what a true day one looks like: 10 minutes of cardio, a few familiar stretches, and two machines you can operate with confidence. We explain why machines beat free weights early on, how three sets of ten at light loads build skill without crippling soreness, and why “showing up” is the most important metric at the beginning. You’ll hear the 7–7–7 cardio framework, the logic behind zero-pain progress, and the role of sleep, nutrition, and patience when the scale stalls but the mirror changes. Most of all, you’ll learn how to remove decision fatigue with structure and stop letting intimidation stretch a single day one into six weeks of hesitation. We also dig into the human side: finding your why, choosing a trainer who actually fits, and asking for help during off-peak hours when the floor is quieter and staff have time to guide you. We keep it honest and practical, from wiping down your bench to recognizing that some days you’ll only have 20 minutes—and that still counts. If you’re starting from zero, this conversation gives you a clear map for the first month, the mindset to keep going, and the proof that consistency beats perfect plans every time. Subscribe, share this with someone who’s nervous about stepping into the gym, and leave a review to tell us your day-one win. Every rep counts, and so does every step you take toward a better you.

    32 min

  6. SEASON 1, EPISODE 1 TRAILER

    You Don’t Need A Perfect Body To Begin, You Just Need A First Step

    Send us a text Ready to start again without the shame spiral or the “all or nothing” trap? We open the door to a simpler, kinder path into fitness where small steps, honest talk, and real-life strategies beat flashy plans every time. Don is starting over after life and excuses got in the way, and John brings the coach’s toolkit to turn good intentions into actions that stick. We break down the mindset shift from motivation to discipline and show how tiny habits remove friction so you actually show up. From setting a “minimum viable session” to planning workouts like meetings, we focus on repeatable wins that build identity and confidence. Then we head into the gym with clear, beginner-friendly guidance: master the big patterns—squat, hinge, push, pull, carry—track what matters, and stop a rep before failure to grow without burnout. You’ll hear how to navigate the room, ask for a spot, and create a routine you’ll want to keep. Food gets simpler too. We share nutrition anchors that work on busy days: protein at each meal, a fist of vegetables, carbs near training, and water before coffee. Batch-cook basic staples, use plate visuals if you dislike tracking, and treat supplements as optional. Recovery ties it all together with sleep routines, easy walks, and stress-aware training so progress keeps moving even when life gets messy. When you hit the wall—and you will—we show how to downshift without quitting, adjust the plan, and return stronger. Expect myth busting, laughs, and a plan you can follow today. If fitness has felt intimidating or you’ve drifted off course, this is your starting line. Subscribe, share with a friend who needs a reset, and leave a review to tell us the first small step you’re taking this week.

    2 min

Trailer

About

Episodes Every Friday Better Every Rep is a real-world fitness podcast for real people — not influencers. Hosted by Don, an everyday guy starting over on his fitness journey, and John, a seasoned trainer who’s helped hundreds of people begin theirs, this show is all about progress over perfection. Each week, Don and John have honest, funny, and practical conversations about what it really takes to get healthier — one step, one choice, and one rep at a time. They cover everything from starting out when you feel lost, to staying consistent when motivation fades, to eating better, recovering smarter, and overcoming the mental roadblocks that stop so many people from getting started. If you’ve ever walked into a gym and felt out of place, fallen off your routine, or wondered how to build habits that last — this podcast is for you. No unrealistic expectations. No fad diets. No “bro science.” Just real talk, real stories, and real results. 👉 New episodes every week. Because every rep counts — and so does every step you take toward a better you.

Information

  • Creator
    Don Elrod & John Otte
  • Years Active
    2025 - 2026
  • Episodes
    6
  • Rating
    Clean
  • Copyright
    © 2026 Better Every Rep
  • Show Website
    Better Every Rep