On this episode from my Instagram Live, I'm joined by Lifestyle Coach Kayla Potter. Using the excuse "I'm too busy" means that you're not making it a priority. No, you don't have to commit to 7 days in the gym for 3 hours per day. Starting small is key, and finding ways to fit your fitness into your lifestyle will make it last. Follow my YouTube Channel here: https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Connect with me on Instagram for daily content: https://www.instagram.com/spiewak_coaching/ Click here if you want me to make a workout program for free: https://docs.google.com/forms/u/1/d/1sgrnpNLITgtwkHgzOOuBonbLffvMosOJ1kARTRak5Ns/edit?usp=drive_web

In this episode I tackle the age-old debate of training vs nutrition and which is more important and basically what you should be focusing on for your results. Follow my YouTube Channel here: https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Connect with me on Instagram for daily content: https://www.instagram.com/spiewak_coaching/ Click here if you want me to make a workout program for free: https://docs.google.com/forms/u/1/d/1sgrnpNLITgtwkHgzOOuBonbLffvMosOJ1kARTRak5Ns/edit?usp=drive_web

Sometimes, it's the OPPOSITE of what we are supposed to do that clicks with our brain. In this episode, I give you my top 14 things to do if you want to stay weak, avoid building strength, not look great in the mirror, and ultimately achieve none of your goals. (Hint: do the opposite of these 14 things and you will find yourself making MASSIVE progress) Don't go to the gym (3:01) Don't train close to failure (4:47) Only do machines (6:28) Mobility is for the birds (9:00) Go to the gym without a plan (11:45) Do it all on your own (13:55) Only do 20+ reps build muscle (16:13) Get less than 6 hours of sleep (18:22) Stop drinking water (19:55) Avoid using protein powder (21:08) Only focus on supplements (22:22) Have 1-2 meals per day (24:00) Avoid Carbohydrates (26:30) Never track your calories (27:45) Follow my YouTube Channel here: https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Connect with me on Instagram for daily content: https://www.instagram.com/spiewak_coaching/ Click here if you want me to make a workout program for free: https://docs.google.com/forms/u/1/d/1sgrnpNLITgtwkHgzOOuBonbLffvMosOJ1kARTRak5Ns/edit?usp=drive_web

This episode surrounds the idea of cardio actually having benefits not only when it comes to your overall health but even when it comes to building muscle. I, like many of you, don't often do as much cardio as I should. If we can link the benefits of cardio to building muscle and strength, then we have a chance at starting a new cardio routine and actually sticking to it. (0:55) What is the recommended amount of cardio to do each week? (4:10) The many health benefits consistent cardio provides (9:07) How cardio helps you lift more, build muscle, and increase your strength (13:27) Treat cardio the same way you treat the weights Connect with me on Instagram for daily content: https://www.instagram.com/spiewak_coaching/ Click here if you want me to make a workout program for free: https://docs.google.com/forms/u/1/d/1sgrnpNLITgtwkHgzOOuBonbLffvMosOJ1kARTRak5Ns/edit?usp=drive_web Follow me on YouTube for video versions of these episodes: https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg

Workout plateaus are something we all try to avoid, but we tend to always hit. When we constantly do the same thing for weeks at a time, eventually the body just says "so what?" and doesn't respond. The strength comes to a halt. The change in the mirror becomes stagnant. Pretty soon, you are left feeling as if you aren't accomplishing anything. Breaking out of your plateau requires a simple change in either the exercise or exercise prescription. Interested in a free nutrition plan personalized for you? Fill out the Fix My Diet form below where I go over a simple plan to help you optimize your diet and get you the results you've been waiting for! https://docs.google.com/forms/d/e/1FAIpQLSe5LzBqf8068j9Rts9rz8dZYcoLw3AbBSZU5OvXs91jIqqJWA/viewform?usp=sf_link Follow me on YouTube for video versions of these episodes https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg

Eating disorders are hard to understand at times- especially if you don't realize you have one. Chase describes his personal journey and how he overcame binge-eating, as well as the reasons why people develop eating disorders in the first place.

Can you really eat dessert every day and still be fit? This is one of Marissa Roy's intriguing techniques she uses with her nutrition clients. In this episode, Marissa and I discuss the challenges many of us face when we try to change the way our lifestyle is operated with the goal of better health and fitness. Can You Eat Dessert Everyday And Lose Weight? (2:15) Making Changes That Stick (8:21) How to Recognize Hunger Cues (15:00) How Psychology Dictates Our Eating (24:30) Subscribe to Unleashed Physique on YouTube: https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Follow Marissa on Instagram: https://www.instagram.com/marissaroyfitness/ Follow me on Instagram: https://www.instagram.com/spiewak_coaching/ Interested in a Nutrition Coach such as myself creating a free plan for you and your diet? Fill out the form below and let me Fix Your Diet: https://docs.google.com/forms/d/e/1FAIpQLSe5LzBqf8068j9Rts9rz8dZYcoLw3AbBSZU5OvXs91jIqqJWA/viewform?usp=sf_link

Michael Jordan is known as one of the greatest competitors of all time. At times, he would make up rivalries and certain actions in his head simply to get into the right mindset before the game. How does this relate to your regular gym session? In this episode, I bring up some personal stories and how I use the Michael Jordan Mindset to help enhance my workouts so that I can get the best results. Related Links Want a certified nutrition coach to take a look at your diet for free? Fix My Diet: https://docs.google.com/forms/d/e/1FAIpQLSe5LzBqf8068j9Rts9rz8dZYcoLw3AbBSZU5OvXs91jIqqJWA/viewform?usp=sf_link Follow me on Instagram to watch my interview with a new coach every Tuesday Instagram https://www.instagram.com/spiewak_coaching/ Follow my YouTube for daily content YouTube https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Join my Facebook Group for Live Training every Wednesday Night at 7pm CST Facebook Group https://www.facebook.com/groups/490099506377842/

On this episode, I brought up the popular Flexible Dieting and if it is really worth it. By understanding what season of life you're in (physique vs longevity) will help determine if this is the type of diet you should be following if you want to see results. What is Flexible Dieting? (0:37) How I used it (4:40) What season are you in? (7:24) Related Links Instagram https://www.instagram.com/spiewak_coaching/ YouTube https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Facebook Group https://www.facebook.com/groups/490099506377842/

Mental Masturbation is a problem that many of us face. Often times, it occurs when we THINK we are being productive when in reality we are wasting time and creating a fallacy for what we deem "productive" is. More often than not, if you are to simply take action on 1 thing, you'd see more and better results than if you were to spend all that time "learning" and gaining knowledge. Action Creates Results (1:35) What is Mental Masturbation? (2:55) How to Actually Get Shit Done (7:05) Related LinksInstagram https://www.instagram.com/spiewak_coaching/ YouTube https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Facebook Group https://www.facebook.com/groups/490099506377842/ Free Muscle-Building Ebook for Hardgainers https://www.unleashmyphysique.com/product-page/how-hardgainers-can-build-muscle-and-size