167 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 • 81 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.

    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
    YouTube: A Love/Hate Story

    YouTube: A Love/Hate Story

    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, and ugly of the free content on YouTube.

    We cover:
    what YouTube is useful for and its limitationsthe appeal of fitness videoshow we learn by mirroring what we see how that differs from training and true autonomysome of our favorite YouTube channelsLearn how to use YouTube to help you make the best decisions for you and your own practice.


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

    • 29 min
    Beware of People with Easy Answers

    Beware of People with Easy Answers

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

    As sentient beings in the 21st century, we all have pretty solid b******t detectors by now, but when we're facing challenges, it's still tempting to believe the easy answers. And why not? Mostly, they're offered in earnest from friends with the best of intentions. But sometimes, there's an insidious bias behind the rec.

    In either case, "just X" is usually masking a litany of gotchas and caveats that you should understand before jumping in. 

    This episode is about investigating claims without wasting time researching beyond your necessity as a layperson. If you're gonna trust someone as far as you can throw them, you better learn to throw! We'll look at veracity, context, and incentives as heuristics for casual analysis of "maybe too good to be true" claims. 

    In other words, it's a tune-up for your b******t detector so you can skip the crap and start using the solutions that suit you best.
    Support the show (https://gmb.io/podcast/)

    • 24 min
    Hell Yes or No, Revisited

    Hell Yes or No, Revisited

    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.

    In this episode, we revisit the framework "Hell Yes or No," give examples of how to apply it in both your life and training, and explain how it can free you up from indecision, inaction, or overwhelm.

    Learn how to practice saying "No" so that you are spending time doing what you really want to.
    Support the show (https://gmb.io/podcast/)

    • 23 min
    Fighting Boredom in Your Workouts

    Fighting Boredom in Your Workouts

    "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: you will get bored.

    We all love that new-car smell and sense of novelty when we start something new. The first couple of weeks on a new program or routine usually feels like you're really making progress, but then the honeymoon ends, and you find yourself knee-deep in The Grind. 

    The Grind is the inevitably boring middle part of a training plan when things stop feeling exciting and fun, and you might even wonder whether you're making any progress at all. And that's why most people quit or program hop sometime in the third or fourth week of a program. 

    Unfortunately, the grind is super-important. It's where you cement your learnings and really start making headway. Without the grind, you don't build to the eventual results you want. 

    The Grind can suck, but we'll show you how you can learn to love it.
    Support the show (https://gmb.io/podcast/)

    • 25 min
    When To Do Weighted Moves and When Not To

    When To Do Weighted Moves and When Not To

    "Progressive overload" is a principle in training that says you need to continually add greater stimulus to an exercise to keep seeing a training effect. And it makes sense. To get stronger, you need to continue pushing your body.

    But the history of popular fitness has instilled a bias here that overload can only be achieved via a handful of training variables, primarily load and repetitions. So once we get to a certain point, we naturally start looking at adding weight to our training. It works great for exercises like pull-ups and dips, but in others, it's a recipe for injury... or at least for poor results.

    When it comes to bodyweight exercise - and especially skill-based training - complexity and sophistication of movement are often neglected as pathways for progression. This episode hopes to change that. We'll explore why adding weight works and when it's the wrong choice. We'll also cover examples of sophistication instead.

    We know that making the right choices is tough! There's a lot of nuance involved, and this episode will provide the context you need to figure out what'll work best for your goals.

    Resources:


    Loaded Carries for Practical, Everyday Strength

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

    • 34 min

Customer Reviews

4.6 out of 5
81 Ratings

81 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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