Gmb Fitness Show - Physical Autonomy


Don't die without exploring what your body is capable of. There's more to fitness than gleaming abs and protein shakes, so stop doing exercises you hate to impress people you don't like. Ryan from GMB Fitness shares insights on using developing complete physical autonomy - featuring interviews from friends like Mike Fitch (Animal Flow), Steve Kamb (Nerd Fitness), Al Kavadlo (Progressive Calisthenics), and more.


  • Overcoming Tendonitis with Steven Low

    Overcoming Tendonitis with Steven Low

    17/09/2020 Duração: 01h14min

    Have 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 to overcome tendonitis and tendinopathy based on the latest research and his own clinical experience.We answer questions you all brought up, including:how a pain 'habit' can be the biggest inhibitor to recoveryhow to address a longstanding elbow tendonitishow to adjust or modulate your activity levelshow to know when you can start working out and doing stuff againthe efficacy of diet and supplementsWhatever damage you were told you have, Steven shares how you can recover from tendonitis with patience and a well directed program. Resources Mentioned:Steven Low's Site Steven's Article on Overcoming TendonitisThe Book: Overcoming Tendoniti

  • Small Space? Use it Well

    Small Space? Use it Well

    10/09/2020 Duração: 25min

    With 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 right timing, spacing, and mindset for a productive training session. While we'd _love_ for each of our clients to have a dedicated room with nice flooring and an altar to GMB in the corner, the fact is we don't even sell signed 8x10s of Ryan, so you're gonna have to make do with what you have. When you do, you'll find that a small space stimulates your awareness and creativity, which makes up for whatever feeling of constraint you may have to deal with in the process.ResourcesStrategies for Training At HomeCan't Go to the Gym?Podcast: Lockdown EditionSupport the show (

  • Stretching and How to Make It Work

    Stretching and How to Make It Work

    03/09/2020 Duração: 01h19s

    You'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:flexibility vs. mobilitybenefits of stretching, and how to maintain flexibilityactive, passive, static, and dynamic stretchingIf you've ever been unsure of how to increase your flexibility, you'll want to be put this one in your ear hole.Resources Mentioned:Study - Stretching Decreasing StrengthStudy - Stretching and Dynamic WorkGuide for FlexibilityGMB Mobility ProgramGMB Elements ProgramHip Mobility RoutineShoulder Mobility RoutineWrist RoutineSupport the show (

  • How Often Should I Eat?

    How Often Should I Eat?

    27/08/2020 Duração: 29min

    One of the biggest questions folks have is about eating timing and frequency. How much does it matter? When does it matter? Who does it matter for? This is one of those topics where it seems like everyone has an opinion. This episode covers everything from intermittent fasting and two meals per day, booming now, to old school bodybuilding and five meals per day. We give an overview of how to know if you're hungry for a snack, or if it's just stress. On the other end we cover why you probably don't want to skip meals either.Most importantly, we'll teach you how to make decisions around meal frequency and make the right choices for your needs and goals. Resources Mentioned:Eating Skills ProgramMindful Eating EpisodeJosh's Latest Book -- > Lean & StrongSupport the show (

  • Rings vs. Bar for Pull-Ups

    Rings vs. Bar for Pull-Ups

    20/08/2020 Duração: 39min

    Which 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 to learn?And if you can already do some pull-ups and want to figure out the best way to continue using them to get even stronger, how do you know the best methods to do so?We'll talk about pros and cons of both rings and bar for pull-ups and different variations and assistance techniques we prefer for training at various stages. We also cover details a lot of people tend to gloss over, like wrist health, building comfort on your chosen apparatus, and how to gage progress when just counting reps doesn't feel like it's moving very fast. We've talked before about ways to build back strength _without_ pull-ups, and this episode is all about making p

  • Training While Tall

    Training While Tall

    13/08/2020 Duração: 25min

    Sure, 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 avoid them. Some things are more challenging when you are tall, but that doesn’t mean you need to give up on your goals, you may just need to change how you approach them. Support the show (

  • Put the Fork Down

    Put the Fork Down

    06/08/2020 Duração: 18min

    If you're trying to control caloric intake, one of the most effective tactics we know also turns out to be the simplest: put your fork down between bites. OK, that's it. No need to listen...Unless you want to learn:how it works and why this is so effectivethe psychology behind hunger and satiety signalshow to get into the habit of really noticing how you feel as you eatIf you care about any of those things, then please do listen, because you'll learn how to notice when you're full, enjoy your food more, and be able to choose how much you want to eat, all with one concrete action.Support the show (

  • Single-Leg Strength Exercise

    Single-Leg Strength Exercise

    30/07/2020 Duração: 43min

    When 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 using single-leg exercises - some classic, and some lesser known - to strengthen your legs through their full ranges of motion. We'll cover common mistakes people make in their training and technical fixes. You use your legs for a wide variety of movements every day. Don't trick yourself into thinking a couple of staples will fully prepare you to move at your best. Resources Mentioned: Pistol Squat TutorialPistol Squat Tutorial VideoPistol Squat Troubeshooting VideoBodyweight Squat Tutorial 9 Advanced Bodyweight Leg ExercisesUsing Front & Back ScalesSupport the show (

  • Spinal Health Part 2 - Thoracic

    Spinal Health Part 2 - Thoracic

    18/07/2020 Duração: 49min

    In 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 painhow to figure out your "directional preference" to be more comfortable and get more done in your dayEpisode Transcript and Other NotesSupport the show (

  • Avoiding Unconscious Eating

    Avoiding Unconscious Eating

    16/07/2020 Duração: 36min

    Everyone who's ever tried to work on their nutritions has had the experience of eating something and then feeling guilty because it didn't fit their diet or match their goals. Yup, it happens to us too. The thing is, we're complicated organisms, and we spend a lot of our time operating on instinct. We build up habits and routines, and we spend our days on autopilot, so should we really be surprised if we end up eating what we usually eat instead of what we know is best for us?In this episode, Ryan and Josh look at how to eat what fits your goals, even when you don't want to. We take a look at internal vs external motivation, and how changing how you think about your goals could make all of the difference. Lastly, we put it all together with eating guidelines and skills that you can implement this week, to more effectively make food choices, in the moment.If you've wondered how GMB's Eating Skills course works, this episode is a great preview of the Skills themselves and the overall approach and psychology inv

  • Pelvic Health

    Pelvic Health

    09/07/2020 Duração: 48min

    Until 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 about one of the most important yet mysterious areas of the body.Points covered: Understanding that the pelvis is the bridge/connection between upper and lower body Removing the mystery and stigma of the pelvis ("black box") How locomotion work and similar movements are "body awareness" exercises and can immediately affect how your body feelsEpisode Transcript and Other NotesSupport the show (

  • Mastering Your Core Development

    Mastering Your Core Development

    02/07/2020 Duração: 32min

    This 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 core work, listen up. We'll cover everything you need to know to really master core strength for practical movement and health. Episode Transcript and Other NotesSupport the show (

  •  Spinal Health Part 1 - Low Back

    Spinal Health Part 1 - Low Back

    25/06/2020 Duração: 01h01min

    The 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 brains can "overeact"nocebos, how anxiety and fear perpetuates the pain cyclehow new sensory inputs can dampen pain and help us keep movingTranscript and Other Episode NotesSupport the show (

  • How to Beat Stress Eating

    How to Beat Stress Eating

    18/06/2020 Duração: 38min

    The 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 and two skills you can develop to manage snacking when tired or stressed out.Next, they dig in on how to overcome the obstacles that people encounter when they start working on eliminating stress eating. You’ll learn how to identify, plan for, and change your actions in the face of common obstacles.Things you'll learn:How your balancing your meal impacts snackingA simple guideline for knowing when you should check in with yourself, before having a snackThe three questions to ask yourself to figure out if you're really hungryOne metaphor from cutting edge psychology that could make all of the difference when it comes to managing str

  • Walks, Hikes, and Loaded Carries

    Walks, Hikes, and Loaded Carries

    11/06/2020 Duração: 48min

    Walking 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 to get more interestingA few ways to sneak some walking into your routine, even if you live in the ‘burbs and there’s literally nothing within walking distanceUsing walks to improve posture and body alignmentThe best way to start incorporating breath training into your walksWhy we don’t have a blanket recommendation for shoesHow much loaded carries suck, and why they’re a big part of Ryan’s current training (now we’re getting to the good stuff...)The dead-simple way to add some casual loaded walking without going “full ruck”In other words, this isn’t just 45 minutes of two guys saying “um, you should walk some, it’s good.” There’s

  • How to Practice Handstands Safely and Enjoyably

    How to Practice Handstands Safely and Enjoyably

    04/06/2020 Duração: 43min

    Handstands 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 have fun doing something cool, handstand training is a matter of three main factors:Safety - learning to bail and control your bodyPractice - developing the capabilities and abilities you need to perform the skillAttitude - keeping things fun and dealing with frustrationThis episode walks you through exactly how we suggest training handstands and works together with our (absolutely monstrous) handstand tutorial. Handstands are a skill that almost everybody can learn. Transcript of this Episode and Other NotesSupport the show (

  • Building Back Strength When Pull-Ups Arent an Option

    Building Back Strength When Pull-Ups Aren't an Option

    29/05/2020 Duração: 40min

    No 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 actually help you find the range of motion and control you need for the skills you're working toward.In this episode, Ryan and Andy chat about:5 movements you can do anywhere with minimal or no equipmenthow to get your back strong and functional in all different ranges and planes of motionwhy to not just mimic what you're used to doing No equipment doesn't mean no options, so here's some options that will actually help you.Transcript of this Episode and Other NotesSupport the show (

  • Assessments and Exercises for Ankle and Foot Health

    Assessments and Exercises for Ankle and Foot Health

    21/05/2020 Duração: 40min

    After 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 complex system, there's a lot of things that can go wrong.This episode includes:a layperson's guide to some of the basic physiology of the feet and ankles common injuries and what you can do to avoid themtips for staying healthy and regaining healthy function after injury (or just years of neglect)Transcript of this Episode and other notesSupport the show (

  • True Autonomy, with James Fitzgerald, Fittest Man on Earth

    True Autonomy, with James Fitzgerald, Fittest Man on Earth

    14/05/2020 Duração: 46min

    In 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 James Fitzgerald, Winner of the 2007 CrossFit Games “The Fittest on Earth,” founder of OPEX, and industry-leading educator. Through OPEX Coaching Education and Gyms, James educates thousands of coaches around the world each year through a dynamic digital platform and live courses.James and Ryan chat about:why we move or train at allprogramming just outside your comfort zonethe 6 basic movement patterns and how to assess themmaladaptive strategy of surviving vs. learninghow to find true autonomyJust because something exists doesn’t mean you should do it. But stick this one in your earhole; it might change the way you think about your t

  • Assessments and Exercises to Beat Wrist Pain and Weakness

    Assessments and Exercises to Beat Wrist Pain and Weakness

    29/04/2020 Duração: 33min

    Pop 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 you to start crawling on the floor, and you realize that your wrists have never supported your bodyweight before. It's ok, we've got your back. Or your wrists. Something like that. This episode covers basic physiology of the wrist, some of the common injuries and causes of pain, and most importantly, what you can do about them. Listen up, because you're about to hear your wrists say "thank you."Transcript of this Episode and other notesSupport the show (

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