Autonomy by GMB Fitness
Autonomy by GMB Fitness is a fitness podcast hosted by Ryan, Andy, and Jarlo. It rejects formulaic fitness advice and supplement shilling, instead focusing on fitness as a way to play your own game and do more of what matters. Based on decades of training, coaching, and clinical experience, the show aims to help listeners achieve autonomy in movement and decision-making. It also features awful jokes, keeping the tone light and relatable.
Episodes
Tendinopathy: Why Getting Stronger Doesn't Fix It (and how to keep training)
Ask a questionTendinopathy is the injury most people quit on. Recovery takes months, progress feels random, and there's a billion-dollar market selling miracle fixes to people desperate for relief. Jarlo has been treating it for 28 years and has dealt with it personally for years at a stretch.In this conversation we get into:Why getting stronger and feeling better don't track as cleanly
3 Out of 10 Protocol for Training with Pain or Injury
Ask a questionTwo ways people get it wrong with training around injuries: rest until everything feels perfect (three weeks becomes three months becomes deconditioned and afraid to start), or push through and hope (which usually extends the flare). Both worked when you were 22. They don't anymore.Jarlo Ilano (physical therapist, GMB co-founder) and Andy Fossett walk through the framework Jarlo
Finding the Bottleneck in Your Training
Ask a questionIn this episode, Andy and Ryan explore the concept of bottlenecks in training, emphasizing how identifying and addressing the main limiting factor can accelerate progress. They discuss practical methods for assessment, common misconceptions, and real-world examples to help listeners optimize their fitness routines.Key TopicsTheory of constraints in trainingIdentifying bottlenecks in
When Sleep Advice Fails
Ask a questionSleep Is a PracticeWe've talked about sleep before — our PM routines, keeping it dark and cool and quiet, putting down the phone, all the adulting 101 tips that every Instagram account and bestselling book has been yelling at you for years. You know all of it.So we polled 119 members of our coaching community about their sleep. A third of them are struggling, and the comments ma
4 Training Seasons (And Why You Need All of Them)
Ask a questionMost people think training is about constant progress.Getting stronger. More flexible. Better conditioned. Always moving forward.And when that’s not happening, it feels like something’s gone wrong.But that idea falls apart pretty quickly when you look at how anything actually develops over time.Athletes don’t train at peak intensity all year. They periodize their with pre-season, in-
Red, Yellow, Green: When to Push & When to Shift
Ask a questionMost people know when to back off their training, but only once something already hurts. That’s the problem.In this episode, we break down why pain and fatigue are lagging indicators, and how to start using earlier signals to guide your training instead. You’ll learn how to recognize when you’re actually ready to push harder, not just when you need to stop, and how to adjust your ses
Light Switch vs Dimmer: The Grey Zone Where Real Progress Happens
Ask a questionMany people think progress only happens on the days when they push themselves to the limit. Everything else feels like falling behind.In reality, most productive training happens in the middle. The grey zone between maximum effort and total rest is where you can practice skills, build muscle, develop endurance, and accumulate consistent work without constantly needing long recovery p
What If You Just Don't? Intention and Integration
Ask a questionThis episode is a rambling and unfocused mess. OK, so it's a little better than that, but the truth is that "how do I integrate more training into my life" is a really broad question, and any focused, succinct answer would be incomplete.What you'll actually get is Ryan and Andy working through the tension between movement snacks and real training sessions, why 15
Reps Don't Count - Organizing Your Training Around Time Under Attention
Ask a questionAndy and Ryan discuss the use of timed sets vs rep counting in the Praxis Protocol, emphasizing the importance of quality movement over quantity. The conversation covers the significance of adjusting intensity, the idea of mechanical drop sets, and the distinction between time under tension and time under attention. They also address how to measure progress without relying on numeric
Training Smarter, Not Louder: A Better Way to Make Decisions - with Dr. Jason Silvernail
Ask a questionIf you’ve been training for years but still feel like you're not sure how to keep progress going, have random aches hanging around, and every new “must-do” tip online is somehow making it worse. Then this episode is for you!Jarlo sits down with Dr. Jason Silvernail (DPT, DSc, U.S. Army Colonel, strength coach) to talk about the problem most people don’t realize they have: it’s n
Osteoarthritis Isn’t “Wear and Tear” - with Dr. Howard Luks
Ask a questionOsteoarthritis is often blamed on “wear and tear,” but the truth is far more empowering. In this episode, orthopedic surgeon Dr. Howard Luks joins us to break down what’s really happening inside your joints — and why movement, not rest, is the key to healing and longevity.We talk about:•Why osteoarthritis isn’t caused by using your joints too much•The link between metabolic health, i
Training Around Minor Injuries
Ask a questionThe 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 with a crick in your neck or you twist your ankle while running, learning to train with limitations is a skill that can be learned. In this episode, we dive into what constitutes a minor injur
Bored? Good. Here's Why . . .
Ask a question"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 repetition is basically requisite to any physical training, we thought we’d tackle this topic and vouch for the grind of donut making.Boredom is part of the process. Whether you learn to get interested in the deta
Q&A-Hole: Not the Answers You Were Looking For
Ask a questionOn 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. Most of our answers have carry-over to whatever situation you find yourself in, so we thought we'd share the love.In this episode, Ryan and Andy answer a handful of commonly asked questions
You Are NOT An Athlete
Ask a questionNike 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 may be an athlete. We've worked with clients competing at all levels in just about any sport or activity you can name. But the vast majority of people we work with are definitely not athletes. What
How to Play with Yourself
Ask a questionPlay 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
Minimize Training While Maximizing Gains
Ask a questionChances 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,
Rule #1 (Don't Die)
Ask a questionMartial 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 ofte
Raising Strong Girls, Part 2 (Juliet Starrett)
Ask a questionAs 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.
Raising Strong Girls, Part 1 (Juliet Starrett)
Ask a questionAs 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.
No, "Prep" is NOT just a Warm-Up
Ask a questionWe 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
YouTube: A Love/Hate Story
Ask a questionWhy 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
Beware of People with Easy Answers
Ask a question"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 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
Hell Yes or No, Revisited
Ask a questionIt'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, o
Fighting Boredom in Your Workouts
Ask a question"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 pr
When To Do Weighted Moves and When Not To
Ask a question"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 lo
Redefining Your Impossible
Ask a questionIf 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' Jackson and Tim Stevenson, founders of School of Calisthenics. They talk in-depth about how they developed their philosophy of "redefining your impossible" by exploring your physical pote
How to Practice Recovery
Ask a questionWe 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 and should be subjective, but in this episode, we break down:why Recovery is not separate from your traininghow only you can decide what you needthe importance of tracking your baselinecommon recovery
Structuring Short Sessions (when shit gets crazy)
Ask a questionWe'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 busy time, tailor your workouts to better serve you.In this episode, we talk about:changing your mindset when your needs changespecific adjustments you can make to your traininghow to plan in adv
Easy Wins for Fat Loss - with Andy Morgan
Ask a questionHave 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, Andy chats with Andy Morgan of Rippedbody.com about why helpful information doesn't sell, and how to figure out what to do based on your own needs. We cover a variety of simple yet effective guide
If You Can't Do It In Jeans . . .
Ask a questionYou want to be able and ready, not just good at working out.Readiness means going beyond just capability so you can actually access and apply your skills and abilities when needed. Chances are, you don't wear sweats and trainers all day, so you really have to stop a moment and think about how your clothes limit you.That why we say that if you can't perform a skill you'
DOMS - they suck!
Ask a questionDOMS. 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 each other.There's tons of myths about muscle soreness. Some people think they're the surest sign of a good workout (they're wrong). Others seem to think they indicate overtraining (als
Balance
Ask a questionBalance 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. The fact is most people don't have a problem with balance so long as they stick to normal activities. But when you're outside your comfort zone, things change. Luckily, balance is very trainab
All the Things Your Workout Leaves Out
Ask a questionWhen we think about fitnessing, a relative few activities come to mind. Weightlifting, running, cycling, swimming, jumping rope, etc. Why? Mostly because they're very efficient at producing very predictable results. But they also leave some things out, especially:non-linear, off-center, and multi-planar movementscontinuing skill developmentNow, we're not saying you should q
How Movement Helps With Anxiety
Ask a questionAnyone experiencing anxiety lately . . . ? Congratulations, you're human. The good news is you're definitely not alone. Studies show that anxiety disorders are the most common mental illness in the US affecting 1 in 5 people every year and that 1 in 3 will experience an anxiety disorder at some point in their lives. Things like pandemics can lead to higher feelings of stre
What To Do After Elements
Ask a questionWhen 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 just about any level. But what happens after that?This is one of the top five questions we get from active clients, and the answer depends on a few things. Many people repeat Elements. Some use
Why Beating Yourself Up Doesn't Work
Ask a questionThe 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.Of course, beating ourselves up didn't work the last time. And it didn't work the time before that. It's never worked. Yet, we still keep getting sold the same lie.In this episode, you&
Pushing Yourself
Ask a questionThere'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. In fact, we've devoted a lot of carbon dioxide in past episodes to talking about some of the ways pushing yourself - too hard, too often, or just in the wrong way - can cause problems. So conside
Mind-Body Connection
Ask a question'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 security in your body. Jenn Pilotti is a GMB Trainer who's been coaching for well over a decade and just has a ton of education and experience under her belt. She's just released a new b
Overcoming Tendonitis with Steven Low
Ask a questionHave 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 'tendonitis' without any hope for recovery. In this episode, we chat with Steven Low, author of Overcoming Gravity, Overcoming Poor Posture, and now Overcoming Tendonitis, about how t
Small Space? Use it Well
Ask a questionWith so many people now trying to exercise at home, we're hearing more and more often how challenging it can be if you're used to having more space and a specialized environment. But there's a lot to be gained from learning to use the space you have. Not much roomBad flooring?Family or roommates? None of these are deal breakers. This episode is focused on preparing the
Stretching and How to Make It Work
Ask a questionYou've likely heard a lot of different ideas about stretching: how it doesn't work, how it makes you weak, or how you'll hurt yourself if you do it 'cold.' In this episode, 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.We also cover:fle
Rings vs. Bar for Pull-Ups
Ask a questionWhich is better for pull-ups - rings or bar?As in most things, there's only one right answer, and it's completely obvious. Just kidding... we're actually gonna give everybody's least favorite answer on this one: it depends. But why? What does it depend on? If you're just learning pull-ups (going from zero to your very first pull-up), what's the best way
Training While Tall
Ask a questionSure, 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 are harder when you are tall and how you can train toward them anyway. They cover common obstacles and injuries you may run into and how you can use the GMB Method and smart programming to a
Single-Leg Strength Exercise
Ask a questionWhen you think of leg strength, squats and deadlifts (rightly) come to mind. And if you think of bodyweight leg exercises at all, it's probably as a (poor) substitute. But very athletic movements happen with both feet firmly planted on the ground. Enter single-leg training. It's not just "something to do if you don't have a squat rack." This episode is about
Spinal Health Part 2 - Thoracic
Ask a questionIn 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 your back healthy and pain-free. In this second episode on the Spine, we cover:why chronic pain happens more frequently in the thoracic and neckhow posture and ergonomics actually affect painh
Protecting Your Pelvic Health
Ask a questionUntil 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 talk about. If you’ve been concerned about your pelvic health (and you should be), this episode is for you. Jarlo talks with GMB Trainers and movement specialists JJ Thomas and Jenn Pilotti abo
Mastering Your Core Development
Ask a questionThis 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 dohow long to hold the hollow body or what the next progression ishow many abs Ryan hasWhat we will teach you in this episode is a thousand times more useful. If you wanna learn why almost zero training systems feature tons of direct
Spinal Health Part 1 - Low Back
Ask a questionThe 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 and answer some of the most-asked questions.In this episode, we cover:basic anatomy and actions of the spinewhy so many people have back pain and spine issuesprotective mechanisms, how our b
How to Beat Stress Eating
Ask a questionThe 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 stress is a fact of life. Since we can't avoid it, you need a system to eat the right foods, _despite_ inevitable stress.In this podcast, Ryan and Josh present just the thing: two simple guidelines a
Walks, Hikes, and Loaded Carries
Ask a questionWalking 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 to some of the topics we’re gonna cover that might just be a bit different form what you expect:Ok, honestly, the first few minutes probably start exactly like you’re expecting...but then things start
How to Practice Handstands Safely and Enjoyably
Ask a questionHandstands 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 excellent benefits in their own rights. And unless you're looking to be a performer, we highly suggest sticking with those as your goals. Performers have unique needs, but if you just wanna
Building Back Strength When Pull-Ups Aren't an Option
Ask a questionNo 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 without the equipment you use normally, you're injured, or you're on the road, building strength, flexibility and control is still possible. In fact, trying a few different exercises might ac
Assessments and Exercises for Ankle and Foot Health
Ask a questionAfter 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 extremely complex structures - they hav to be, because they're responsible for supporting your entire body weight while moving and adapting to changes of direction and different terrains. But in a
True Autonomy, with James Fitzgerald, Fittest Man on Earth
Ask a questionIn 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 to ask ourselves WHY we are doing any of this at all. What is a push-up and who decided this was what we should do with our time?In this episode, Ryan geeks out about these questions with Jame
Assessments and Exercises to Beat Wrist Pain and Weakness
Ask a questionPop 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 put our wrists under a lot of stress, especially on our dominant hands - texting, typing, pressing buttons on the remote control... And then you chance across these weird "GMB" people on the internet who tell y
Exercise Technique - Focusing on the Right Details for Safety and Results
Ask a questionThere’s a thousand right ways to do almost anything. I know that’s not what you wanna hear, but it’s the truth. For any skill you wanna learn, the right focus is gonna depend on where you’re at, what impediments you have, your natural strengths, your goals, your context, and whatever other training or activities you’re into. All that stuff impacts how your practice works, and that’s
Improving Your Shoulder Mobility for Better Function and Less Pain
Ask a questionYou 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 people also do next to nothing about it. In this episode, Jarlo and Rose go over basic shoulder anatomy and physiology, common issues and injuries, and how to get back to moving and grooving in the best way
How to Organize Multiple Training Cycles for Your Goals
Ask a questionWe 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 episode, Ryan breaks down:the key points of how to stack a series of training cycles for various goalsdetailed examples of training plans with multiple cycleshow to plan a year's worth of training cyc
Instruction Manual for Your Hips: Physiology and Injury
Ask a questionHip 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 everybody has some form of hip dysfunction, and in this episode Jarlo and Rose go over basic hip anatomy and physiology, common issues and injuries, and how to get back to moving and grooving in the best way.Yo
Don't Let Your Workout Make You Worse at Your Sport
Ask a questionOne 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 are into some really cool stuff!Rock climbing, surfing, martial arts, train running, slackline, pole dance, and every traditional sport too. And what all those clients have in common is that t
Why Hip Impingement Shouldn't Automatically Mean Surgery
Ask a questionIf you've got hip pain that keeps you from doing stuff you want to do, one of the diagnoses you might get is femoroacetabular impingement, or FAI. Which basically means the bones that make up your hip joint aren't the "right" shape. So they cause you problems when you move in certain ways.If you ask an orthopedic surgeon what to do about it, there's a good ch
🤕 Physics & Psychology of Injury Avoidance
Ask a questionThere's nothing less sexy than listening to two guys talk about safety for 45 minutes, but do you enjoy being injured? Yeah, we thought so...In this episode, Jarlo pulls from his decades as a physical therapy clinician to help you understand the physical conditions that lead to injury and the mental tools you need to stay safe, even while pushing your capabilities to get stronge
Habits and Deep Motivation
Ask a questionThis episode was inspired by our community, best represented by this question:"I know that I get in the way of my training more than any injury or external obstacle. Even tho it sounds silly to say it, sometimes it feels like the conditions have to be perfect to make any progress. For example, “Shit, I ate a donut for breakfast, so today is shot. Forget tomorrow because you c
🌆 Your PM Routine 🛌
Ask a questionA few episodes back, we talked about building a morning routine that would set you up for a great day AND move you forward on what's most important in your life. But setting up for a great morning starts the night before, so this time, Ryan and Andy will cover the ingredients of a great evening routine. A few key points:Capping off the day so you can shut down and go to sleepOur
How Diets Work: Developing Your Awareness Around Food
Ask a questionOne of the most frustrating things about diets is this: most of them work. They work for some people, sometimes, under some conditions, for some goals. So you can't dismiss the results of Diet A as a criterion for choosing to follow Diet B. If both of them work, which one is right?Which do you choose?In this episode, Andy talks with Josh Hillis about what principles underlie mos
How to Train for Big Skills
Ask a questionFancy bodyweight skills are completely unnecessary for normal life. You never hear, “We have a bit of a situation, is there anyone on board who can do a handstand push-up?”But that doesn’t mean they’re not useful. Because if you’re the sort of person who’s drawn to challenging skills, they can be super motivating. And working up to them will help make your body more capable in all so
4 Archetypes of Training Goals (and Specific Routines for Each One)
Ask a questionWe've all got our own interests and priorities in life, so one of the really important questions our clients tend to ask us is how to adapt their training for their specific needs. Of course, with infinite variations, there's some black magic involved - it's more art than science at times - but there's a few general principles, and over time we've found that
Doing What's Right For You
Ask a questionThe whole point of training is to get better at the stuff that really matters to you. But how do you actually structure your training to do that?The truth is that most people's workouts aren't all that aligned with what they actually care about. Maybe they used to be but as their personal priorities changed, momentum kept their workouts pretty much the same. Or maybe they&a
Advanced Strength Progressions for Bodyweight Exercise Skills
Ask a questionThe bodyweight fitness world tends to fetishize the idea of advancing toward a small handful of advanced skills like the planche, one-arm chin-up, handstand push-ups, and similar moves. These are all great strength moves, but a lot of people focus too much on these outcomes at the expense of developing the full package.In this episode, Ryan will teach you how he thinks about progress
Dealing With Injuries
Ask a questionGetting hurt is part of having a body, especially if you're one of those crazy people who likes to actually use yours! They key is to be smart about it when it happens so you can come back quickly and as strong as ever.The problem is there's a lot of stupidness in the fitness world when it comes to pain and injury. "No pain, no gain!" might look great on the wall
Stretching for Stiff People
Ask a questionWarning: 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 sort of person who will ;)Here's some of what's covered:mental traps that prevent us from taking good advicelearning from principles and concepts rather than relying on mi
Skip the Kip as an Ethos
Ask a questionWhat does it mean to skip the kip? Contrary to popular belief, it's only coincidentally related to muscle-ups. 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. With a solid foundation, you can learn a wider range of skills with relativ
How to Maximize Recovery for Better Training Sessions
Ask a questionSupplements and fitness gadgets are really easy to sell. "$50 for rock-hard abs and elite endurance? Sign me up!" But this episode aims to save you some money. Working out stresses the body. It stresses your muscles and joints and nervous system. It uses energy that you have to replenish with food. It takes time for your body to return to neutral after training so you can b
How we keep the basics interesting
Ask a questionWe talk a LOT about "the basics," but we also get that literally zero people are out there thinking "oh wow, I can't wait to do basic stuff forever!" Basics aren't sexy. They're actually a lot like spinach. You know they're good for you, but you'd probably rather have some fried chicken or ice cream instead. So this show is about how to do
Combining Different Types of Training
Ask a questionDespite what you hear on the infomercials trying to sell you DVDs with pictures of abs on the front, there’s no such thing as a “complete” workout.So it makes sense that lots of people eventually come to the realization that they need more than what they’re getting. Like martial artists who want to be more flexible, or runners who also want to build upper body strength.You’d probably
Minimum Viable Routine
Ask a questionWhen you’re getting ready in the morning do you ask yourself, “Am I doing enough? Should I be working harder in the bathroom before I leave for work?” Probably not.In fact, you probably know the exact bare minimum you need to do to get yourself out the door looking the way you want to look. But when it comes to training, a lot of people have trouble figuring out how much they need to
👃 How to Breathe Better for Fitness
Ask a questionYou do this everyday, so you should be pretty good at it by now, right? Well, not so fast. A cursory Google search shows no less than a dozen high-dollar courses and certifications you can take on breathing for better health and fitness. Apparently, this is more complex than most of us tend to assume, so let's look at why. Ryan's spent a lot of years practicing different st
Developing Flow in Movement
Ask a questionIf you've ever been inspired after seeing someone move with absolutely mastery, this is for you.A lot of people talk about "flow" in movement, but there's a lot of mysticism and confusion over what it actually is - where does it come from and what does it indicate? Is flow:a mental statean attribute of movementsomething that happens after you attain perfect enligh
✈️ Skip the Hotel Gym? How to Stay Fit While Traveling 🧳
Ask a questionAfter a month off to travel with their families, Ryan and Andy are answering questions and sharing their tips for working out on the road. As always, there's a bit of a twist here:If you want a generic list of "killer ab shredding" exercises to "torch belly flab" in a hotel room, Men's Health probably has you covered, but...Why not take a step back and a
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