The Fitness Confessional

Redha Zertal
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  • Fitness
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The Fitness Confessional: What Really Works After 40 is a straight-talk podcast about fitness, health, and strength training for men over 40.Hosted by experienced strength coach Redha Zertal, this show cuts through the noise of extreme diets, unrealistic workout plans, and confusing fitness advice that simply doesn’t work once you hit your 40s and beyond.If you’re a busy professional, business owner, or dad trying to balance work, family, stress, and your health, this podcast will show you how to build a stronger, leaner, more energised body without living in the gym. Inside each episode you’ll discover: • How to build muscle after 40 • Smart strategies for losing fat and improving metabolism • Strength training for longevity and joint health• Simple nutrition habits that support energy, focus and recovery • The biggest mistakes men make with fitness after 40 • Real stories and lessons from coaching hundreds of men Redha shares practical, science-backed advice in a relatable way, helping you create a fitness routine that actually fits around a demanding lifestyle.No gimmicks. No extreme diets. No nonsense.Just what really works for staying strong, lean, and energised after 40.If you want to take back control of your health and build a body that supports your life and career, The Fitness Confessional is the podcast for you

  1. Strength Is For Everyone Not Just Over 40

    4 dgn geleden

    Strength Is For Everyone Not Just Over 40

    Redha dismantles the misconception that strength training is strictly for elite athletes or the young, arguing instead that building strength is an absolute necessity for busy individuals over 40.  He explains that aging and lifestyle shifts over 40 can restrict daily mobility, but that committing to just 10 to 15 minutes of functional movements at home—such as squats, deadlifts, and press-ups—can dramatically improve the nervous system and protect the joints 5 Key Takeaways Strength training is not just for elite athletes or younger demographics; it is essential for individuals over 40 to maintain their daily mobility. Busy adults over 40 need to build strength to support their daily lifestyle and commitments rather than to prepare for athletic competitions. True strength training stimulates and reinforces the nervous system, bones, and tendons well before it results in larger muscle mass. A highly effective strength routine consists of just four basic movements—squats, deadlifts, overhead presses, and press-ups—and takes only 10 to 15 minutes at home. Gaining or losing weight is entirely driven by food intake, so you should focus on your physical strength independently of the scale. 5 Key Quotes "Strength is for everyone, especially for people over 40."  "When you are over 40, this is basically the prime time for you that you need strength than ever."  "You need it for your life, to enjoy your life."  "Once you build strength around your nervous system... muscles are the last part of your body going to get the benefit of it."  "Keep things simple. Don't overcomplicate. The more complicated, the sooner you quit." HOST BIO Redha Zertal is a strength coach and fitness educator who specialises in helping men over 40 rebuild their strength, energy, and confidence. With over a decade of coaching experience, Redha has worked with hundreds of busy professionals, entrepreneurs, and fathers who want to lose fat, build muscle, and improve their health without extreme training programmes or restrictive diets. As the founder of RZ Fitness in Formby, UK, Redha became known for his practical, results-driven approach to strength training and sustainable fitness for men in midlife. Through The Fitness Confessional podcast, Redha shares the lessons he has learned from years of coaching men navigating the realities of life after 40 — including stress, demanding careers, family responsibilities, and changing metabolism. His mission is simple: To help men build stronger bodies, clearer minds, and healthier lives long into their 40s, 50s, and beyond. Redha’s coaching philosophy focuses on: • Strength training for longevity • Sustainable fat loss and nutrition • Building muscle after 40 • Improving energy, focus, and resilience His message is clear: fitness after 40 isn’t about extremes — it’s about consistency and smart training. LINKS: Website:    https://rzfitness.co.uk/ Facebook: https://www.facebook.com/RZFitnessFormby Instagram: https://www.instagram.com/rzfitness_formby/ YouTube:  https://www.youtube.com/@rzfitness

    21 min.
  2. Don't Believe Everything You See Online.

    18 jun

    Don't Believe Everything You See Online.

    In this episode, Redha Zertol dives into the misleading world of online fitness advice, specifically tailored for those over 40. Redha unpacks why the quick fixes, extreme diets, and supplement promises pushed by online gurus and gyms often fail everyday people. By exposing the reality behind fitness modeling in gym advertisements and the unrealistic nature of "3-week transformation" plans, Reda encourages listeners to cut through the noise.  KEY TAKEAWAYS Online fitness advice is often heavily misleading: Many fitness "gurus" push extreme, unrealistic plans that don't cater to the lives of everyday people, leading to frustration, ruined confidence, and burnout. Gym advertisements use professional models: The seemingly perfect people in gym ads are often hired agency models, not regular members, creating an unrealistic standard that can intimidate newcomers. Supplements aren't magic pills: Often, fatigue and lack of energy are simply signs that you are stressed, overworked, and need rest, not a sign that you need to buy an expensive new supplement. Beware of quick-fix transformations: Promises of getting in the "best shape of your life in three weeks" are completely illogical, especially for those over 40 who may have busy schedules, family obligations, or existing injuries. Use common sense before buying: Always evaluate if a fitness program, supplement, or diet actually fits your family life, schedule, and personal goals before committing financially or physically. BEST MOMENTS "Don't believe everything you see online. Again, I repeat again: don't believe everything you see online." "They want to have private sessions where there is no one around. Just them and their trainer. Because, again, it's the extreme thing of looking at themselves in the mirror... no mirror, and nobody there." "If someone doesn't know all this behind the scenes is happening, what he thought, that place or that gym got really good, strong people training there. But in reality, them guys are models." "Maybe you are eating so much, maybe you are working long hours, maybe you are stressed, maybe you got a lot of things on in your life already... maybe you just need a break. That's it. You don't need any supplement." "Compare 52 weeks with 3 weeks. It doesn't make sense, it doesn't match." HOST BIO Redha Zertal is a strength coach and fitness educator who specialises in helping men over 40 rebuild their strength, energy, and confidence. With over a decade of coaching experience, Redha has worked with hundreds of busy professionals, entrepreneurs, and fathers who want to lose fat, build muscle, and improve their health without extreme training programmes or restrictive diets. As the founder of RZ Fitness in Formby, UK, Redha became known for his practical, results-driven approach to strength training and sustainable fitness for men in midlife. Through The Fitness Confessional podcast, Redha shares the lessons he has learned from years of coaching men navigating the realities of life after 40 — including stress, demanding careers, family responsibilities, and changing metabolism. His mission is simple: To help men build stronger bodies, clearer minds, and healthier lives long into their 40s, 50s, and beyond. Redha’s coaching philosophy focuses on: • Strength training for longevity • Sustainable fat loss and nutrition • Building muscle after 40 • Improving energy, focus, and resilience His message is clear: fitness after 40 isn’t about extremes — it’s about consistency and smart training. LINKS: Website:    https://rzfitness.co.uk/  Facebook: https://www.facebook.com/RZFitnessFormby  Instagram: https://www.instagram.com/rzfitness_formby/  YouTube:  https://www.youtube.com/@rzfitness

    22 min.
  3. No Need For a Perfect Plan, You Need a Routine You Can Repeat

    11 jun

    No Need For a Perfect Plan, You Need a Routine You Can Repeat

    In this episode, Redha strips away the fitness industry nonsense to deliver a hard truth for anyone trying to get in shape after 40: you do not need a perfect plan. Between demanding careers, raising kids, and endless life responsibilities, waiting for that "perfect week" where everything lines up perfectly is a trap because that week is never coming. KEY TAKEAWAYS Ditch the "Perfect Week" Trap: Waiting for a quiet period where work is calm, stress is low, and your schedule is wide open means you will be waiting forever.  Routine Always Trumps Motivation: Motivation is a short-term spark that typically fizzles out after two or three weeks.  Beware of Deadline Burnout: Building your fitness strictly around hard deadlines (like an event or a wedding) leads to post-goal slumps.  Let the "Next Level" Happen Naturally: You don’t need to overhaul your workouts, diet, and supplements all at once. Start by locking in an enjoyable physical activity three days a week. Ask the Ultimate Consistency Question: Stop asking yourself what the best or most optimal plan is. Instead, ask the only question that guarantees long-term success: "What routine can I repeat?" BEST MOMENTS "Today's confession is this: you don't need a perfect plan. You need a routine you can repeat." "For most people over 40, that perfect week rarely comes... And when it comes, you literally need a break more than anything else." "We want to build something around our routine, not something around our motivation. Remember, motivation comes and goes." "If you enter into any industry so fast, you might work out fast as well. You don't last that long. It’s not a sprint—it's a marathon." "When your routine improved, your results improved. And when your results improve, you start showing up differently—at work, at home, and with your family." HOST BIO Redha Zertal is a strength coach and fitness educator who specialises in helping men over 40 rebuild their strength, energy, and confidence. With over a decade of coaching experience, Redha has worked with hundreds of busy professionals, entrepreneurs, and fathers who want to lose fat, build muscle, and improve their health without extreme training programmes or restrictive diets. As the founder of RZ Fitness in Formby, UK, Redha became known for his practical, results-driven approach to strength training and sustainable fitness for men in midlife. Through The Fitness Confessional podcast, Redha shares the lessons he has learned from years of coaching men navigating the realities of life after 40 — including stress, demanding careers, family responsibilities, and changing metabolism. His mission is simple: To help men build stronger bodies, clearer minds, and healthier lives long into their 40s, 50s, and beyond. Redha’s coaching philosophy focuses on: • Strength training for longevity • Sustainable fat loss and nutrition • Building muscle after 40 • Improving energy, focus, and resilience His message is clear: fitness after 40 isn’t about extremes — it’s about consistency and smart training. LINKS: Website:    https://rzfitness.co.uk/  Facebook: https://www.facebook.com/RZFitnessFormby  Instagram: https://www.instagram.com/rzfitness_formby/ YouTube:  https://www.youtube.com/@rzfitness

    23 min.
  4. You're Not Too Old - You Just Need A Push

    4 jun

    You're Not Too Old - You Just Need A Push

    Redha challenges the common urge for individuals over 40 to blame aging for their declining health, lack of energy, and loss of confidence. He argues that the real issue is often a lack of personal challenge and the subtle, comfortable slipping into poor habits like skipping workouts, bad diets, and high stress over time.  He encourages listeners to embrace a realistic, consistent approach to self-improvement by focusing on small, sustainable lifestyle changes rather than overwhelming, extreme routines. 5 Key Takeaways Aging changes our recovery, hormones, and responsibilities, but a strong mindset and good habits allow you to stay capable and energetic after 40. Drifting into comfortable routines—such as skipping workouts and relying on frequent takeaways—slowly compounds into a significant loss of health and confidence over time. Your physical fitness directly impacts your mood, patience, and relationships, making your health journey about much more than just physical appearance. True life balance means learning to start and sustain healthy habits even when life is busy, chaotic, or stressful. Long-term transformation is achieved by focusing on "1% progress" each week, mastering one small habit at a time rather than shifting everything at once. 5 Key Quotes "Sometimes it’s not that you are too old. Sometimes you’ve just stopped being pushed." "One missed workout becomes a few weeks, a few weeks becomes a few months, and a few months becomes a few years." "The real question is: can I start even while life is busy?" "Over time, comfort has a cost. It costs your energy, it costs you your strength, it costs you your confidence." "Your best years of health and strength do not have to be behind you, but you have to stop waiting." HOST BIO Redha Zertal is a strength coach and fitness educator who specialises in helping men over 40 rebuild their strength, energy, and confidence. With over a decade of coaching experience, Redha has worked with hundreds of busy professionals, entrepreneurs, and fathers who want to lose fat, build muscle, and improve their health without extreme training programmes or restrictive diets. As the founder of RZ Fitness in Formby, UK, Redha became known for his practical, results-driven approach to strength training and sustainable fitness for men in midlife. Through The Fitness Confessional podcast, Redha shares the lessons he has learned from years of coaching men navigating the realities of life after 40 — including stress, demanding careers, family responsibilities, and changing metabolism. His mission is simple: To help men build stronger bodies, clearer minds, and healthier lives long into their 40s, 50s, and beyond. Redha’s coaching philosophy focuses on: • Strength training for longevity • Sustainable fat loss and nutrition • Building muscle after 40 • Improving energy, focus, and resilience His message is clear: fitness after 40 isn’t about extremes — it’s about consistency and smart training. LINKS: Website:    https://rzfitness.co.uk/ Facebook: https://www.facebook.com/RZFitnessFormby Instagram: https://www.instagram.com/rzfitness_formby/ YouTube:  https://www.youtube.com/@rzfitness

    29 min.
  5. Sugar Is Not a Problem After 40

    28 mei

    Sugar Is Not a Problem After 40

    You’ve been told for years that sugar is the enemy, a toxic weight-loss killer that you have to cut out entirely if you want to see results after 40. But what if that advice is actually the thing holding you back from the energy and body you want? It’s time to strip away the nonsense and look at how your body actually uses fuel. Most people struggle with weight not because of sugar itself, but because their digestive systems are overwhelmed by "healthy" foods that are impossible to break down. Whether you’re feeling bloated on a plant-based diet or exhausted by midday, the solution isn't more restriction. This episode dives into why sugar is essential for your brain and muscles, how to use fasting to reset your system, and the right way to eat carbs so you can finally thrive. 5 Key Takeaways Your body naturally converts protein and other foods into glucose to survive, meaning sugar is a fundamental requirement for your cells to function. High blood sugar readings often come from undigested food sitting in your gut for hours rather than the actual sugar content of your last meal. Many "healthy" foods like eggs, legumes, and certain vegetables contain long fibers that are incredibly hard to digest, causing inflammation and bloating. Strategic fasting and leaving large gaps between meals allows your internal organs—which act like muscles—to rest, recover, and clean themselves. Simple sugars and easily digestible carbs like white rice and potatoes are the most efficient fuel sources for your brain and physical energy. 5 Key Quotes "Sugar is not your enemy. The real problem is not sugar; the real problem is how we use sugar." "Your body needs sugar to survive, to thrive, and this is why you found sugar everywhere." "Your blood sugar goes high because your food hasn't been digested at all and it lasts so long for your body to digest it." "Our body needs water and needs sugar. Our brain gets fed from sugar and oxygen; it’s not from veg, it’s not from protein." "Why don't I give myself sugar in the first place so I can enjoy it... my body is going to use it anyway." HOST BIO Redha Zertal is a strength coach and fitness educator who specialises in helping men over 40 rebuild their strength, energy, and confidence. With over a decade of coaching experience, Redha has worked with hundreds of busy professionals, entrepreneurs, and fathers who want to lose fat, build muscle, and improve their health without extreme training programmes or restrictive diets. As the founder of RZ Fitness in Formby, UK, Redha became known for his practical, results-driven approach to strength training and sustainable fitness for men in midlife. Through The Fitness Confessional podcast, Redha shares the lessons he has learned from years of coaching men navigating the realities of life after 40 — including stress, demanding careers, family responsibilities, and changing metabolism. His mission is simple: To help men build stronger bodies, clearer minds, and healthier lives long into their 40s, 50s, and beyond. Redha’s coaching philosophy focuses on: • Strength training for longevity • Sustainable fat loss and nutrition • Building muscle after 40 • Improving energy, focus, and resilience His message is clear: fitness after 40 isn’t about extremes — it’s about consistency and smart training. LINKS: Website:    https://rzfitness.co.uk/ Facebook: https://www.facebook.com/RZFitnessFormby Instagram: https://www.instagram.com/rzfitness_formby/ YouTube:  https://www.youtube.com/@rzfitness

    19 min.
  6. The Hidden Cost Of Stress On Men and Their Children

    21 mei

    The Hidden Cost Of Stress On Men and Their Children

    You might be providing everything materially for your family, but the silent stress you carry through the front door could be quietly breaking them apart. Many men over 40 are trapped in a relentless cycle of pressure, working long hours to be the ultimate provider, only to come home completely unable to switch off. Drawing from personal experiences of growing up on a strict military base in Algeria with an intense expectation of perfection, this conversation unpacks how generational stress shapes our behaviour. We explore the massive toll that unmanaged pressure takes on relationships with partners and children. Crucially, we dive into the vital importance of having a physical release valve, whether that is hitting the gym, playing football, or simply getting out for a walk. It is time to protect your mental health and stop passing the burden onto the people you love the most. Key Takeaways Growing up in strict, high-pressure environments often conditions men to project that same stress onto their own families later in life. Providing financially is not enough if work-related pressure makes you emotionally unavailable or volatile at home. Unmanaged stress severely damages relationships with partners and deeply affects the emotional wellbeing of children. Finding a physical release valve, like sports or going to the gym, is completely essential for processing daily pressure. Taking just a few hours a week to disconnect from work and focus on mental health can save your most important relationships. Quotes "I want to talk about something many men never spoke about openly: the hidden cost of stress on men and their children." "The only way you can learn to fix things or to do things or to behave... is by making mistakes." "Stress can damage your relationship with your family if you don't know how to manage it." "The only way you can switch off is by practising physical activity, something you don't need to do daily." "Mental health and switching off and taking all that pressure out, that it's massive, massively, massively important." HOST BIO Redha Zertal is a strength coach and fitness educator who specialises in helping men over 40 rebuild their strength, energy, and confidence. With over a decade of coaching experience, Redha has worked with hundreds of busy professionals, entrepreneurs, and fathers who want to lose fat, build muscle, and improve their health without extreme training programmes or restrictive diets. As the founder of RZ Fitness in Formby, UK, Redha became known for his practical, results-driven approach to strength training and sustainable fitness for men in midlife. Through The Fitness Confessional podcast, Redha shares the lessons he has learned from years of coaching men navigating the realities of life after 40 — including stress, demanding careers, family responsibilities, and changing metabolism. His mission is simple: To help men build stronger bodies, clearer minds, and healthier lives long into their 40s, 50s, and beyond. Redha’s coaching philosophy focuses on: • Strength training for longevity • Sustainable fat loss and nutrition • Building muscle after 40 • Improving energy, focus, and resilience His message is clear: fitness after 40 isn’t about extremes — it’s about consistency and smart training. LINKS: Website:    https://rzfitness.co.uk/ Facebook: https://www.facebook.com/RZFitnessFormby Instagram: https://www.instagram.com/rzfitness_formby/ YouTube:  https://www.youtube.com/@rzfitness

    22 min.

  7. 14 mei

    Beyond the Grind: Weight Loss After 40

    Redha challenges the common misconception that grueling daily workouts are the only way to lose weight after age 40. He explains that as the body’s hormones and metabolism shift with age, individuals must move away from their youthful habits and instead prioritize nutritional discipline over gym-centric extremes.  He introduces a simplified approach to intermittent fasting—skipping breakfast and lunch while staying hydrated with water, tea, or coffee—as a more sustainable and effective method for burning fat reserves. By focusing on gut-friendly foods and listening to the body’s actual needs, he argues that listeners can achieve better energy, focus, and weight loss results without the risk of chronic fatigue or burnout. Key Takeaways Rethink Daily Workouts: You don't need to push yourself to the limit in the gym every day to see weight loss results after 40. Prioritize Nutrition: Weight loss is primarily driven by what you eat, making healthy dietary habits more effective than excessive exercise. Embrace Fasting: Implementing a simple fasting routine by skipping breakfast and lunch can help your body burn stored reserves and lose fat. Listen to Your Body: Focus on consuming what your body truly needs, such as healthy sugars and fats when breaking a fast, rather than just what you want. Direct Quotes "You don't need to work out every day to lose weight." "Whatever you get inside your body comes out. If you eat healthy food, without even going to the gym or training hard, you start looking healthy." "Losing weight has to do straight, is connected with food you eat." "Give your body what your body needs, not what you want." HOST BIO Redha Zertal is a strength coach and fitness educator who specialises in helping men over 40 rebuild their strength, energy, and confidence. With over a decade of coaching experience, Redha has worked with hundreds of busy professionals, entrepreneurs, and fathers who want to lose fat, build muscle, and improve their health without extreme training programmes or restrictive diets. As the founder of RZ Fitness in Formby, UK, Redha became known for his practical, results-driven approach to strength training and sustainable fitness for men in midlife. Through The Fitness Confessional podcast, Redha shares the lessons he has learned from years of coaching men navigating the realities of life after 40 — including stress, demanding careers, family responsibilities, and changing metabolism. His mission is simple: To help men build stronger bodies, clearer minds, and healthier lives long into their 40s, 50s, and beyond. Redha’s coaching philosophy focuses on: • Strength training for longevity • Sustainable fat loss and nutrition • Building muscle after 40 • Improving energy, focus, and resilience His message is clear: fitness after 40 isn’t about extremes — it’s about consistency and smart training. LINKS: Website:    https://rzfitness.co.uk/ Facebook: https://www.facebook.com/RZFitnessFormby Instagram: https://www.instagram.com/rzfitness_formby/ YouTube:  https://www.youtube.com/@rzfitness

    14 min.
  8. The Truth About Fasting After 40 (Fat Loss, Energy & Real Life)

    7 mei

    The Truth About Fasting After 40 (Fat Loss, Energy & Real Life)

    Stop overcomplicating your fitness and start listening to what your body actually needs. If you’re over 40 and juggling work, family, and a busy schedule, you don’t have time for extreme diets or living in the gym. Redha Zertal breaks down why the "traditional" advice of eating five times a day is keeping you heavy and sluggish. Discover the power of simple fasting to trigger your body’s natural healing, balance your hormones, and sharpen your mental focus. From why you should skip breakfast to the hidden "gut-disruptors" in your diet like oats and chicken, this confession reveals the simplest way to lose weight and feel stronger without relying on expensive supplements. It’s time to stop the pressure on your stomach and start using your body’s own reserves for energy. 5 Key Takeaways Skip the Morning Meal: Your body still has food from the night before; adding breakfast just adds unnecessary pressure to your digestive system. Hormonal Reset: Fasting naturally boosts growth hormones and helps balance testosterone and estrogen, especially for those over 40. Quality Over Frequency: Human bodies aren't meant to eat constantly; shifting to one or two meals a day breaks bad habits and clears out "water under the skin". The Sugar Truth: When breaking a fast, the brain and cells crave glucose from healthy sources like dates and fruit to regain focus. Listen to Hunger: Eat only when you are truly hungry, not just because the clock says it is lunchtime or dinner. Direct Quotes "It's basically stop eating for a period of time." "Try to skip breakfast... you’re gonna put your mood or your brain into sharpness mood." "Your body is so clever and it knows exactly what to use and what not to use." "We are not meant to be in this situation... as soon as you get up you’re ready to do whatever you want." "Sugar is this is what our body needs... but it has to be basically natural sugar." HOST BIO Redha Zertal is a strength coach and fitness educator who specialises in helping men over 40 rebuild their strength, energy, and confidence. With over a decade of coaching experience, Redha has worked with hundreds of busy professionals, entrepreneurs, and fathers who want to lose fat, build muscle, and improve their health without extreme training programmes or restrictive diets. As the founder of RZ Fitness in Formby, UK, Redha became known for his practical, results-driven approach to strength training and sustainable fitness for men in midlife. Through The Fitness Confessional podcast, Redha shares the lessons he has learned from years of coaching men navigating the realities of life after 40 — including stress, demanding careers, family responsibilities, and changing metabolism. His mission is simple: To help men build stronger bodies, clearer minds, and healthier lives long into their 40s, 50s, and beyond. Redha’s coaching philosophy focuses on: • Strength training for longevity • Sustainable fat loss and nutrition • Building muscle after 40 • Improving energy, focus, and resilience His message is clear: fitness after 40 isn’t about extremes — it’s about consistency and smart training. LINKS: Website:    https://rzfitness.co.uk/ Facebook: https://www.facebook.com/RZFitnessFormby Instagram: https://www.instagram.com/rzfitness_formby/ YouTube:  https://www.youtube.com/@rzfitness

    21 min.
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The Fitness Confessional: What Really Works After 40 is a straight-talk podcast about fitness, health, and strength training for men over 40.Hosted by experienced strength coach Redha Zertal, this show cuts through the noise of extreme diets, unrealistic workout plans, and confusing fitness advice that simply doesn’t work once you hit your 40s and beyond.If you’re a busy professional, business owner, or dad trying to balance work, family, stress, and your health, this podcast will show you how to build a stronger, leaner, more energised body without living in the gym. Inside each episode you’ll discover: • How to build muscle after 40 • Smart strategies for losing fat and improving metabolism • Strength training for longevity and joint health• Simple nutrition habits that support energy, focus and recovery • The biggest mistakes men make with fitness after 40 • Real stories and lessons from coaching hundreds of men Redha shares practical, science-backed advice in a relatable way, helping you create a fitness routine that actually fits around a demanding lifestyle.No gimmicks. No extreme diets. No nonsense.Just what really works for staying strong, lean, and energised after 40.If you want to take back control of your health and build a body that supports your life and career, The Fitness Confessional is the podcast for you

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