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.


  • No, Prep is NOT just a Warm-Up

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

    05/03/2021 Duração: 25min

    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

  • YouTube: A Love/Hate Story

    YouTube: A Love/Hate Story

    25/02/2021 Duração: 29min

    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 (

  • Beware of People with Easy Answers

    Beware of People with Easy Answers

    18/02/2021 Duração: 24min

    "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 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 bullshit detector so you can skip the crap and start using the solutions that suit you best.Support the show (

  • Hell Yes or No, Revisited

    Hell Yes or No, Revisited

    28/01/2021 Duração: 23min

    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 (

  • Fighting Boredom in Your Workouts

    Fighting Boredom in Your Workouts

    14/01/2021 Duração: 25min

    "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://www.fa

  • When To Do Weighted Moves and When Not To

    When To Do Weighted Moves and When Not To

    07/01/2021 Duração: 34min

    "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,

  • Trajectory of a Fitness Journey

    Trajectory of a Fitness Journey

    31/12/2020 Duração: 38min

    Everyone starts the new year with a slew of well-intentioned goals. And with goal setting comes questions of how to take the steps to reach them, when you'll hit that mark, and how to know if you're doing the right thing.In this episode, Andy and Ryan talk about ideals, expectations and reality, and how to honestly and confidently start or continue your fitness journey.We cover:why there is no set path and no optimal rate of progress3 examples of where you might be in your fitness journey how to assess and progress from where you aretrade-offs you might need to makehow to set a goal and take the first stepsLearn how to assess where you are and take the first or next step to get where you want to go.Resources:Programs: Elements / Integral Strength / Mobility / Vitamin / MobiusArticle: Set and Achieve Fitness Goals Episode: 4 Archetypes of Training Goals Episode: Don't Let Your Workout Make You Worse at Your SportSupport the show (

  • Redefining Your Impossible

    Redefining Your Impossible

    24/12/2020 Duração: 33min

    If 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 potential through body weight training.  Jacko and Tim share their stories and thoughts on:why play might be more the most important thing you can dohow breakthroughs in your training apply to your lifehow to start working on hand-balancing on your ownwhy humour and community are keyIf you want insight on how to reframe something that feels out of reach, this is an episode you definitely want to stick in your ear hole.Resources:School of Calisthenics Website / YouTube / InstagramStrength, Play and Conditioning ProgrammesLearn the Whole Handstand Process VideoSupport the show (

  • How to Practice Recovery

    How to Practice Recovery

    18/12/2020 Duração: 39min

    We 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 methods and toolsexamples of when to do whatRecovery, like any aspect of your training, cannot be cookie cutter and takes practice. Learn how you can apply recovery methods based on your own needs.Resources:Program: Regulator -- Recovery, Resistance, ResilienceArticle: How to Speed Up Recovery Time Podcast: How to Maximize RecoverySupport the show (

  • Structuring Short Sessions (when shit gets crazy)

    Structuring Short Sessions (when shit gets crazy)

    10/12/2020 Duração: 23min

    We'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 advance so your workouts help you focusexamples of how to structure short, effective sessions Learn how to use life changes to your advantage; adjust your training to help you focus on what you need to get done. Resources:Elements / Integral Strength / MobilityCreating Your Minimal Viable Routine20-Minute Locomotion Circuit for Conditioning (Follow Along Workout)Support the show (

  • Effective Strategies for Physique and Nutrition

    Effective Strategies for Physique and Nutrition

    03/12/2020 Duração: 43min

    Have 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 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 guideposts and strategies for working on your physique, including :why context matterswhen to use supplementshow to get results without counting caloriesday-to-day tweaks and easy wins for almost everyonesolutions for social settingsWhether you are looking to lose weight, get ripped, or create healthier habits, the answers are often simpler than you think.Resources:Rippedbody.comRippedbody PodcastAndy Morgan's Email System on GrowthLabSupport the show (

  • If You Cant Do It In Jeans . . .

    If You Can't Do It In Jeans . . .

    26/11/2020 Duração: 33min

    You 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've practiced while wearing the things you usually wear, you can't really perform that skill completely on-demand. Andy wrote a loooong article (not really) about jeans. This episode extends the premise with tips for making the most of your actual capabilities under everyday conditions. We'll tell you how to assess your wardrobe, how to learn to move as well as possible in what you already wear, and how to consider physical autonomy both seasonally and as you add to your wardrobe. No, we can't believe it either - the first GMB Show about shopping...The Scout Motto is be prepared. As lifelong martial artists, we look at situational

  • DOMS - they suck!

    DOMS - they suck!

    19/11/2020 Duração: 36min

    DOMS. 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 (also way wrong). While getting sore is a stupid thing to shoot for in your workout, they're also nothing to worry about.We'll teach you how to know if you're too sore, what to do about it, and how to stay productive in your training without getting derailed by sore muscles.Support the show (

  • Balance


    12/11/2020 Duração: 31min

    Balance 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 trainable. This episode covers our a simple framework for improving your balance step-by-step, with our favorite drills and techniques. Support the show (

  • All the Things Your Workout Leaves Out

    All the Things Your Workout Leaves Out

    03/11/2020 Duração: 29min

    When 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 quit using efficient methods just because they're reductive, but you do need to address those important areas. There's a trap here too though - majoring in the minors. This rambling, unfocused, and nearly incoherent (just kidding about the last one) discussion between Ryan and Andy goes over why you need skill development and unconventional movements, even if you're not training for a specific sport or activity. We also cover self-assessing so you can focus on the supplemental training that fits your needs rather than just trying to cram in every "prehab" exercise you saw on YouTube.Understand what your rou

  • How Movement Helps With Anxiety

    How Movement Helps With Anxiety

    29/10/2020 Duração: 26min

    Anyone 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 stress and anxiety, which can impact sleep, diet, and overall well-being.In this episode, Ryan and GMB Trainer Jenn Pilotti discuss how feelings of stress and anxiety influence you physically and how exercise and movement practices can influence feelings of stress and anxiety. Learn how anxiety is influenced by interoception (internal sense of self), and why learning new movements is good for your brain.Resources:Jenn's New Book --> Body Mind MovementJenn's BlogHow Fitness Training Can Affect Mental Health Support the show (

  • What To Do After Elements

    What To Do After Elements

    22/10/2020 Duração: 26min

    When 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 it for recovery or warm-ups. Some people move on completely to other training. This episode goes over the best strategies for moving to the next phase in your training and which factors determine the right move for you.Support the show (

  • Why Beating Yourself Up Doesnt Work

    Why Beating Yourself Up Doesn't Work

    15/10/2020 Duração: 25min

    The 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're going to find out what the four levels of motivation are. Beating yourself up actually is on the list — it's the lowest level. If you want to change your eating skills practice--or any skills practice-- you're going to have to level up your motivation.Learn how to upgrade your motivation, increase your eating skills practice, and hit your goals.Support the show (

  • Pushing Yourself

    Pushing Yourself

    08/10/2020 Duração: 43min

    There'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 consider this episode the balance to every time we've said "maybe you should do less."Here's some of what we're gonna cover:3 kinds of days: how to know how hard you can goHow to plan training intensity around your life15 (we counted!) ways to increase the intensity of a training sessionThe best part is that almost none of those tactics require much prep, and you won't have to psych yourself up or go snort a bunch of protein powder first either. You can start our session and, if you're feeling good to go, push yourself a little harder, to whatever degree necessary. Pushing yourself tends to be more of a mental struggle than anything. Once you

  • Mind-Body Connection

    Mind-Body Connection

    01/10/2020 Duração: 38min

    '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 book, Body Mind Movement: An evidence-based approach to mindful movement, which is aimed at giving professional trainers the tools to develop mindfulness in their clients.In this episode, Jenn and Ryan cover:the importance of spatial awareness in daily lifehow movement practice extends to other areas of your lifewhy interoception is crucial to autoregulationhow to work with pain, fear and failurepractical examples for better, mindful movement and increased focusThough the book is aimed at coaches, you don't have to be a trainer to use these concepts in your own practice and workouts. If you want to move better and feel better while you move, you'll wa

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