172 episodes

Autonomy means deciding and moving. Ryan, Andy, and Jarlo aren't here to shill for some stupid supplement company. This show explores fitness as a way to play your own game and do more of what matters, all based on decades of training, coaching, and clinical experience. And truly awful jokes. If you hate every formulaic fitness podcast, you just might be in the right place.

Autonomy 🤸🍔✊ GMB Fitness GMB Fitness

    • Health & Fitness
    • 4.6 • 84 Ratings

Autonomy means deciding and moving. Ryan, Andy, and Jarlo aren't here to shill for some stupid supplement company. This show explores fitness as a way to play your own game and do more of what matters, all based on decades of training, coaching, and clinical experience. And truly awful jokes. If you hate every formulaic fitness podcast, you just might be in the right place.

    How to Play with Yourself

    How to Play with Yourself

    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 training disciplines—dance, martial arts, acrobatics, any sport you play. However, play is not just free form improvisation or what children do on the playground; it requires a foundation in what you are practicing.
    In this episode, we get into a subject that is near and dear to our hearts and some of our other parts: how to play with yourself.
     

    Key Points:
    What Play Is: It’s not just what kids do, what Play is in the context of training and skill acquisition How to Play Effectively: Play with what you already know; examples of how to explore what you are practicingSafety & the Unknown: Learn specific ways to maintain safety while doing something newOther Tips: Keeping an open mind and noticing opportunities can help you create more options The Future: Help us decide which episodes to record next

    Resources:
    The GMB Method – A breakdown of the 5 P’s including PlayBalancing Goal Oriented Training with Movement Exploration – Our article with strategies to work exploration and play into your routineWhy All Adults Should Play – Our article on why Play should be part of an exercise routinePlaying with Movement – Our video on adding movement exploration to your practiceTranscript of this EpisodeTurning Unconventional Play into Lifetime of Fitness – Our episode with Mark Smith of Asylum Fitness about Play as fitnessPlay Your Way to Any Skill – Our episode with Josh Vogel about mastery through PlayLearning to Incorporate Play – Our episode on why anyone can play and how



    Support the show (https://gmb.io/podcast/)

    • 22 min
    Minimize Training While Maximizing Gains

    Minimize Training While Maximizing Gains

    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 love to to do like practicing your martial arts and being active with your families. 

    In this episode, we were happy to be able to chat with Philip Chubb, otherwise known as the Mindful Mover, in which we discuss how to minimize the time you spend training while maximizing the range of gains you make.

    This is not just the cliché of "less is more," but practical things everyone can apply to their training to get a life beyond the gym.

    Key Points: 
    Do Fewer Exercises: We are mortal and have limited time, do exercises that have carry over to other onesDo Less Reps Less Often: Learn how to use Accommodating Resistance to maximize every movementStop Over-training: Training injuries aren’t worth it, find the minimum effective doseCardio: Sprint drop sets are miserable but you only have to do them once a weekGet a Life: Training is fun but it shouldn’t be everythingResources:
    The Mindful Mover – Philip and Martina’s website@the_mindful_mover – Philip on InstagramMindful Mover – Philip on YouTubeBody by Science – a book by John Little and Doug McGuff on complete fitness in 12 minutes a weekBreathing Exercises – Learn how to make your workouts better and help you recover faster3 Steps to Autoregulation Training – How to not burn outHow Many Reps, Sets, Exercises, and Workouts You Should Be Doing – Our episode on how much is enoughOur Articles on Injury Prevention – Our best posts on recovery, prevention, and building resilienceSupport the show (https://gmb.io/podcast/)

    • 42 min
    Rule #1 (Don't Die)

    Rule #1 (Don't Die)

    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 else. It's over. That's the end.

    It might sound dramatic but self-preservation is key to making any kind of progress. While this seems like a fairly basic and obvious fact, it is one that often falls to the wayside when we start taking on new challenges.

    In this episode, we talk about how everything comes with a trade-off and how to assess your training in order to not make irreversible decisions.

    Key Points:
    Don’t Die: It’s a metaphor, don’t do anything that has lasting or permanent negative implicationsWhat to do Instead: Reassess what you’re doing, how you’re doing it and whyChallenge Doesn’t = Pain: Don’t conflate pain with progress, there are many ways to make gainsOur Advice: Examples of avoidable mistakes + two tips to use for any movementIrreversible Decisions: Challenges are good, but don’t go past the point of no returnThe Future: Help us decide which episodes to record nextResources:
    3 Steps to Autoregulation Training – How to not burn outThe GMB Method – A breakdown of how to Assess, Address, Apply to make progress on anything you’re working onDOMS – They Suck! – Our episode on Delayed Onset Muscle SorenessBreathing Exercises – Learn how to make your workouts better and help you recover fasterTranscript of this EpisodeHow Many Reps, Sets, Exercises, and Workouts You Should Be Doing – Our episode on how much is enoughOur Articles on Injury Prevention – Our best posts on recovery, prevention, and building resilienceSupport the show (https://gmb.io/podcast/)

    • 29 min
    Raising Strong Girls, Part 2 (Juliet Starrett)

    Raising Strong Girls, Part 2 (Juliet Starrett)

    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 strong girls and women is something we actually care about deeply.

    So we got in touch with one of the coolest, most successful and badass women we know: Juliet Starrett. She’s the CEO of TheReadyState.com, an attorney, and a champion athlete. She’s also a mother of two teen girls and has managed not to tear out all her hair, so she’s got a lot to say about parenting girls in today’s world.


    Key Points:
    Body Image: You don’t have to be a size 2 to wear spandex, tactics to instill body positivityRole Models: There are many measures of success, role models can show what is possibleSex, Porn, Difficult Conversations: This conversation is going to happen when you least expect it, have it earlyLetting Go: Your children’s job as they grow is to learn how to separate from you, letting go of them and your own expectationsResources:
    The Ready State, formerly MobilityWODSan Francisco CrosSFit, Juliet and Kelly’s GymJuliet on InstagramDeskbound: Standing Up to a Sitting World by Juliet and KellyStandup Kids, their non-profitGirls & Sex by Peggy OrensteinBoys & Sex by Peggy OrensteinS.E.X.: The All-You-Need-To-Know Sexuality Guide by Heather CorinnaRaising Strong Girls, Part 1 Support the show (https://gmb.io/podcast/)

    • 41 min
    Raising Strong Girls, Part 1 (Juliet Starrett)

    Raising Strong Girls, Part 1 (Juliet Starrett)

    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 strong girls and women is something we actually care about deeply.

    So we got in touch with one of the coolest, most successful and badass women we know: Juliet Starrett. She’s the CEO of TheReadyState.com, an attorney, and a champion athlete. She’s also a mother of two teen girls and has managed not to tear our all her hair, so she’s got a lot to say about parenting girls in today’s world.

    Key Points:
    Relationships & Community: Participating in the community, modeling good relationshipsSocial Media: There’s a thousand ways to do social media as a parent, it’s possible none of us are getting it quite rightTechnology, Self-Regulation, Sleep : Phones are like heroin, how to make a constrained environmentResources:
    The Ready State, formerly MobilityWODSan Francisco CrosSFit, Juliet and Kelly’s GymJuliet on InstagramDeskbound: Standing Up to a Sitting World by Juliet and KellyStandup Kids, their non-profitGirls & Sex by Peggy OrensteinBoys & Sex by Peggy OrensteinS.E.X.: The All-You-Need-To-Know Sexuality Guide by Heather CorinnaSupport the show (https://gmb.io/podcast/)

    • 34 min
    No, "Prep" is NOT just a Warm-Up

    No, "Prep" is NOT just a Warm-Up

    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 high PE class. But you’re a grown-ass adult, and you’re still capable of learning new things.
    It’s time to learn how to prepare your body for a productive training session.
    “But I heard warming up is a waste of time!” I’m sure your buddy with the bad back who told you this helpful tidbit had your best interests in mind, and we completely agree that warming up like a recreational jogger in 1983 isn’t going to help you much. But if you spend most of your day in a low exertion environment and try to immediately transition into a high-exertion training session, you’re going to have problems.
    This episode is about the right way to prepare yourself for training - how to get your mind in the right place, how to prepare your body to maximize the benefits of training, and how you can organize your environment for productive training.
    Is it OK to skip prep and just start training? Sure, and you can also eat a frozen sausage without taking the wrapper off. But you’d be acting like an idiot, so cut it out and learn how to do things right.
    Support the show (https://gmb.io/podcast/)

    • 25 min

Customer Reviews

4.6 out of 5
84 Ratings

84 Ratings

Smeltgirl ,

Moderation is exciting!

Very refreshing to hear fitness professionals acknowledge that enough is enough, that life has different demands. This is a sustainable vision of health.

Long time in China ,

Good Podcast

This is a very useful podcast with lots of information on different muscle groups and joints. I would like to see a few more actionable items in the podcast. For example, a few specific exercises that would make it much more useful. The one on single leg exercises was really good with references to shrimp squat dragon squad etc. So something like that.

huetenan ,

GMB scores

Full of good info... and it is info, not a sales pitch. I appreciate Rose’s added presence as well.

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