Look Good Move Well
355 episodes - English - Latest episode: 9 days ago - ★★★★★ - 269 ratingsFresh ideas for your training, nutrition, and lifestyle to immediately put to use. Hosted by Marcus Filly, the founder and CEO of Functional Bodybuilding, and CMO Satya Khan. We’ll be talking about avoiding burnout, keeping your passion alive for training, and fueling your body and mind so you can look good, move well now and for years to come.
Learn more about the Functional Bodybuilding training method, lifestyle, and programs with our free weekly newsletter at https://functional-bodybuilding.com/.
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Episodes
How to Lose Weight
April 18, 2024 12:12 - 37 minutes - 51.7 MBThe formula for weight loss is simple. So why is it so hard? Here’s where the science meets your actual life - and the one mistake many people make.
The Role of Rest
April 12, 2024 09:00 - 33 minutes - 46.4 MBAre you scared to slow down and rest? A lot of go-getters are - but it could be just the ticket for better muscle and strength gains. So let us help you put your rest day fears to rest. Sponsor Transparent Labs: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off
Good and Bad Carbs
April 05, 2024 09:00 - 36 minutes - 50 MBIs there such a thing? Can you eat too many carbs? Or are you not eating enough? Come on in and clear your carb confusion. Sponsor: LMNT You can try a free sample pack of LMNT with any purchase at http://drinklmnt.com/MarcusFilly to fuel your hydration with 8 delicious flavors including my favorite, Citrus Salt.
Trigger Foods and How to Treat Yourself
March 29, 2024 09:00 - 36 minutes - 50.3 MBWhat are the foods that you cannot control yourself around, and what are your strategies for dealing with them? That’s the question we asked you all, and we got some terrific responses. Treat yourself to this episode and enjoy the foods you love.
$3 Fitness Questions vs. What Really Makes an Impact
March 22, 2024 09:00 - 45 minutes - 63.1 MBHave you ever spent hours agonizing over the perfect workout program, training split, or brand of protein powder? You might be missing the big picture and the chance to make serious progress. We answer the questions you don’t need to sweat, so you can take the big wins to the bank. Sponsor: Transparent Labs https://athlete.transparentlabs.com/marcus7
Fitter Than Ever - And Picking My Body Apart
March 14, 2024 12:55 - 34 minutes - 47.1 MBChasing fitness can feel like endlessly pursuing more money - where “enough” is always out of reach. If getting fit didn’t magically fix all your problems, let’s talk about where to go from here.
Stop doing TOO much
March 12, 2024 09:00 - 4 minutes - 5.79 MBDespite knowing that less can be more, many of us still struggle to change our behavior. Today, I want to dive into why that is. I've been there, gradually cutting back on my own training hours, and let me tell you, it wasn't easy. I had all these doubts creeping in about losing my identity as an athlete, my strength, and even how I'd look. But here's the thing: I've learned that it's all about finding balance and embracing new ways to stay fit. It's not about doing everything or nothing at ...
Staying Sexy As You Age
March 08, 2024 10:00 - 33 minutes - 46.6 MBOur priorities around body image change as our lives are filled with more responsibilities. Here’s our take on staying confident without paying too much of a price.
The Secret to Training Consistently
March 05, 2024 10:00 - 5 minutes - 7.23 MBSimplifying goals, such as focusing on consistently completing three weight training sessions per week, can lead you to better results and increased adherence. Today, we’ll discuss the importance of setting realistic goals and avoiding overly ambitious targets, advocating for the principle that "less is more" when it comes to training frequency.
Testing Your Fitness
March 01, 2024 10:00 - 32 minutes - 45.1 MBThe CrossFit Open is upon us - but is it a good idea to test your absolute limit of fitness? We cover the pros and cons of pushing yourself and how and when to select an appropriate challenge to help you grow. Sponsor: http://drinklmnt.com/MarcusFilly
Why Tempo Can Save Your Gains
February 27, 2024 10:00 - 7 minutes - 10.8 MBIf you want to achieve long term success in your lifts, focus on maintaining tempo. Incorporating tempo into your lifts helps improve mobility, strength, and movement quality. Today I’ll compare two workout sessions, one without tempo and one with, highlighting how tempo affects intensity, range of motion, and overall workout effectiveness. I want to emphasize the importance of tempo in building stronger joints, improving cardiovascular fitness, enhancing mobility, and facilitating better mo...
Adjusting a Meal Plan For You
February 23, 2024 10:00 - 32 minutes - 45 MBMeal plans are seldom perfect as is - but how exactly can you adapt one for your food preferences and changing calorie or macro targets? How to tweak calorie amounts and make a plan that changes along with your needs. Sponsor: Transparent Labs https://athlete.transparentlabs.com/marcus7 Code "MARCUS" for 10% off Ninja Creami: https://functional-bodybuilding.com/ninja-creami-protein-ice-cream/
1 Hack to Get Back On Track
February 19, 2024 13:33 - 7 minutes - 9.89 MBIn this podcast episode, we talk about New Year's resolutions and why so many people give up on them so quickly. They share a simple idea: keeping ready-to-eat protein like chicken or beef in your fridge can help you make healthier choices, even when you're busy or hungry. The host explains that it's not about lacking willpower but about finding easy ways to stay on track with your health goals. They also mention a service called Just Meats that delivers tasty, pre-cooked protein to your doo...
I Don’t Eat That!
February 16, 2024 10:00 - 36 minutes - 50.2 MBDo you pass up the bread basket, say no to sweets, or eliminate entire categories of food from your diet? Lessons in testing assumptions about what we should or shouldn’t eat.
How To Tell If You’re Training Hard Enough
February 13, 2024 10:00 - 8 minutes - 12 MBI’ve learned over my years as a coach that the fundamentals of an elite coach are: effort & accountability. If you’re able to track your client’s effort and keep them accountable, they will be successful. This video takes you through my personal coaching tactics, which have aided me in creating a successful coaching business.
Tracking Training and Staying Safe
February 09, 2024 10:00 - 33 minutes - 46.6 MBYou may be missing out on serious progress by not closely tracking your lifts. Learn the importance of knowing your numbers, and how to progress while staying safe. Sponsor: FBB https://functional-bodybuilding.com/persist/ Persist new cycle launch including 3-day full body ongoing training!
Are You Ego Lifting?
February 06, 2024 10:00Let’s dive into why adding tempo (the 4-digit lifting code) to your weightlifting game is a game-changer. It's all about getting those muscle gains and keeping your joints happy. Whether you're a newbie or a pro, adding tempo to your routine is a win. Just keep an eye on progress while sticking to the tempo – don't rush for those heavy weights at the expense of form. Trust me, it's all about that sweet spot for the best results.
Are You Ego Lifting?
February 06, 2024 10:00 - 6 minutes - 9.45 MBLet’s dive into why adding tempo (the 4-digit lifting code) to your weightlifting game is a game-changer. It's all about getting those muscle gains and keeping your joints happy. Whether you're a newbie or a pro, adding tempo to your routine is a win. Just keep an eye on progress while sticking to the tempo – don't rush for those heavy weights at the expense of form. Trust me, it's all about that sweet spot for the best results.
Adding Vs. Subtracting Foods
February 02, 2024 10:00 - 41 minutes - 57.4 MBWhen we think about nutrition, restriction of certain foods comes to mind. We take a look at the emotional experience of tracking, and how to make it a friendlier experience by adding more of the good stuff. Sponsor: http://drinklmnt.com/MarcusFilly
Stick to your goals WELL PAST January
January 30, 2024 10:00 - 8 minutes - 12 MBIn 2024, shift away from extreme New Year's resolutions and embrace a sustainable fitness approach. Avoid common traps, prioritize consistent strength training, incrementally increase daily movement, monitor protein and fiber intake, and ensure quality sleep. Get ready for the 50g Protein Challenge and new tools to simplify meal planning. Make 2024 your year of balanced and lasting fitness success!
Foods to Feel Full So You Can Lose Weight Faster
January 23, 2024 14:45 - 34 minutes - 48.1 MBTo lose weight, you’ve got to eat less - and hunger makes it feel so much harder. But with certain food choices, you can feel fuller on fewer calories, and get the nutrients your body needs. Here’s how to fill up on foods that fuel your body, without gaining extra weight.
Make Gains by Doing Less
January 23, 2024 10:00 - 8 minutes - 12 MBIn 2024, I learned the importance of avoiding excessive effort for marginal gains. Balancing my fitness journey, I scaled back, recognizing signs of overexertion, and focusing on essentials. Now, with three targeted workouts weekly, 10-12k daily steps, and a simplified nutrition approach emphasizing protein and fiber, I've gained 1.5lbs while enjoying flexibility and improved energy. Rather than diving into optimization, let’s stack simple wins, like starting the day with 50g of protein, for...
Training Splits & When to Train Full Body
January 19, 2024 10:00 - 35 minutes - 49.2 MBWhat’s the best way to cover all the areas you want to train? We cover the pros and cons of full body, regional splits, and body part splits so you can find the best routine for your goals and schedule. Sponsored by VIVO: 15% exclusive discount - MARCUSFILLY15
Patience and Consistency > Quick Fixes
January 16, 2024 10:00 - 6 minutes - 9.67 MBFast forward to 2029. Are you where you want to be health & fitness wise? If not, it’s probably because you chose quick and easy over patient and consistent. It can be so easy to fall into the trap of a 30 day challenge, or a crash diet. But, what we forget is that these generally lead to reverting back to our old habits, forcing us to start over AGAIN. Instead, let’s pick a journey that allows us to build habits and create consistency for years to come. Then, you’ll begin to see your body t...
5 Foundations in 2024
January 12, 2024 10:00 - 46 minutes - 63.7 MBWant to set yourself up for an amazing year of health and fitness? These are the 5 most important things to focus on, and how to do them effectively. Transparent Labs: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off
Small Training Idea — Big Impact
January 09, 2024 10:00 - 4 minutes - 6.74 MBThis month, I'm putting aside the idea of optimizing my fitness routine due to the chaos of December. With family around and holidays approaching, I'm focusing on simplicity. One key strategy I rely on in the gym is using timed lifting formats, setting specific intervals for each lift. This approach, especially with structured rest intervals, makes a significant impact on my workouts. I've learned that disciplined timing not only keeps me focused but also enhances the overall effectiveness o...
How We Encourage Our Kids to Move
January 05, 2024 10:00 - 42 minutes - 58.6 MBAs parents, we have the opportunity to shape how our kids view movement, fitness, and health. These are the things we’re continuing from our own upbringings, and some things we’re changing for their future. Sponsor: http://drinklmnt.com/MarcusFilly
Fell Off the Train? How to Hop Back On
January 02, 2024 10:00 - 8 minutes - 11.9 MBWe all have days that we skip training or eat one too many treats. The anxiety that comes with thinking you’ve screwed everything up and are back to zero is actually more damaging than the day you’ve had itself. It’s easy to fall into the idea that without perfection, your effort is worthless. But this isn’t true. Consistency over a prolonged period of time is what matters. A day here and there with minor slip ups is not the end-all. What matter’s is that you hop right back on the train. Tod...
Fitness Trends We’re Ready to See Go
December 29, 2023 10:00 - 36 minutes - 50.6 MBAs 2023 comes to a close, we’re saying “seeya” to these trends in fitness, nutrition, and health. https://functional-bodybuilding.com/
How to Gain Strength without Getting Bulky & Vice Versa
December 26, 2023 10:00 - 8 minutes - 11.6 MBEver wonder why you're getting stronger but not exactly bulking up? Or you feel your bulking but not getting stronger? Science says go for lower reps (1-5) for strength and higher reps (5-30) for muscle. It's not just about lifting; it's the combo of muscle and fat that counts. So, balance muscle gains, lose some fat, and put in the right training effort. Skip the old-school bulk; try "maingaining" for slow, steady muscle gain without the fluff. Keep those weights heavy, and you'll be flexin...
Making Smart Workouts With Guest Coach Jason Brown
December 22, 2023 10:00 - 1 hour - 120 MBJason Brown is a coach with decades of experience who is passionate about thoughtful training. And he’s reviewed many training programs out there, including Persist. Today we discuss foundations of a great program, and where most people miss the mark. Follow Jason: https://www.instagram.com/jasonbrowncoaching/
Should I Count Macros or Focus On Food Quality?
December 19, 2023 10:00 - 10 minutes - 14.2 MBIt seems like there is a constant tug-of-war between tracking macros and focusing on food quality when it comes to the best nutrition approach. The truth is, there is a time and place for both. In this episode, we dive into Functional Bodybuilding’s recommendations for approaching nutrition. Where to start, how to progress, and how to stay consistent.
High Performance Foods
December 15, 2023 10:00 - 40 minutes - 55.9 MBNot all calories are created equal. Here’s how to get the most nutrients with the fewest amount of calories. Swap a few high performance foods in place of your most common go-to meals, and watch the wins stack up. Sponsored by TPL: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off High Performance Foods: https://functional-bodybuilding.com/high-performance-foods/
If Your Goal is “Build More Muscle”— This One’s For Your
December 12, 2023 10:00 - 7 minutes - 9.71 MBIf you’ve ever stated “build more muscle” as one of your fitness goals, you’re in good company. But for what specifically? The person who only cares about looking great in a tank top might not list "function" near the top of their fitness wish list. So let's break down how to build functional muscle that combines the best of both worlds — looking good AND moving well
Our Year in Review
December 08, 2023 10:00 - 31 minutes - 43.5 MBWe look back on what we’ve learned about fitness, mindset, and growth this past year. What are your fitness reflections of 2023? Sponsored by: Vivo Barefoot 15% exclusive discount - MARCUSFILLY15
Staying On Track Through the Holidays
December 05, 2023 10:00 - 4 minutes - 6.2 MBThe holiday season can be a tempting time with travel, good food, sweet treats, and time spent with family and friends. I fully believe this time of year should be cherished and enjoyed, but how can one do this without falling off the wagon? There are two rules I follow to ensure I’m staying on track AND enjoying myself. Listen in to learn how you can stay on track through this holiday season.
75 Hard & What Comes After
December 01, 2023 10:00 - 36 minutes - 49.7 MBAs the new year gets closer, it may be tempting to take on a challenge like a short term diet, a cleanse, or a reboot like 75 Hard. But before you do, there are some helpful things to think about. Get our takes on setting expectations before, during, and after going for a big change. Sponsered by LMNT: http://drinklmnt.com/MarcusFilly
How to Improve the QUALITY of Your Sleep
November 28, 2023 10:00 - 8 minutes - 11.7 MBEven if you can’t improve the QUANTITY of sleep right now, you can improve the QUALITY. It’s easy to want to cut corners with your rest in order to prioritize what you deem as more productive than sleep. The issue is, as soon as you do that, everything within you suffers. Instead of sacrificing sleep, try improving the quality of your sleep first. You can do this by implementing certain daily and bed time routines, adding in one at a time until you’re getting more restful rest. Sponsor: ...
Make Your Move: Mental Frameworks for Hard Things
November 22, 2023 13:00 - 42 minutes - 59 MBFresh off a trip to a Tony Robbins seminar, Marcus shares what he learned about mental frameworks to help you overcome your limits. Try these tips for an immediate impact on your training, fitness, and life. FBB Black Friday Save on our lowest prices of the year on Persist and select ebooks, including the return of Awaken Training Series, the program that put FBB on the map Now through November 27, 2023 https://functional-bodybuilding.com/black-friday/
Combating the Nuances of “Getting Older”
November 20, 2023 13:53 - 8 minutes - 11.2 MBAre you in your 30’s or 40’s and starting to feel the differences in your body? Maybe your metabolism seems to be slowing down, or you feel like you can’t gain muscle as easily as you once could. These natural changes can be concerning. I am here to walk you through how to combat these nuances and keep looking good and moving well for many more years to come.
Going Viral: The Role of Controversy in What You See Online
November 17, 2023 10:00 - 48 minutes - 66.8 MBOne of our videos recently went viral, and unleashed a storm of negative comments. And this controversy is what propelled its growth in the first place. Here’s what to keep in mind about what’s behind the content you view on social media before you take advice from the internet. Transparent Labs: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off
7 Discipline Hacks for Gym and Kitchen
November 13, 2023 13:10 - 10 minutes - 13.8 MBMaintaining a fitness routine requires discipline and consistency. Over the years, I have found the ultimate discipline equation: Discipline = WHY + JOY – FRICTION. This equation emphasizes the importance of your motivation ('why'), the joy in the journey, and reducing hurdles. I'm here to help you make fitness enjoyable and effortless. Stay tuned for seven effective strategies to achieve just that.
G Flux: How to Burn Fuel Faster
November 10, 2023 10:00 - 44 minutes - 61.1 MBIf you want to lose weight, you can eat less - but your energy to move may decrease. Or you can move more, and eat more to fuel your output. Which should you choose? Let’s weigh the pros and cons. Sponsor: http://drinklmnt.com/MarcusFilly
How to Develop Discipline as a Skill
November 07, 2023 10:00 - 6 minutes - 8.83 MBThe “I’ll start Monday…” monologue really starts to get old and you’re left wondering what life would be like if you could just have more discipline. Well, as someone who has been in the school of discipline for quite some time now, I’m here to tell you, it’s not about force. You cannot force yourself into being disciplined. Instead, it’s an equation that combines three main factors. Understanding this equation, and how to use it, is your key to better discipline in the gym, the kitchen, and...
Calorie and Macro Tracking: Practical Basics
November 03, 2023 09:00 - 45 minutes - 62.9 MBIt’s one thing to calculate your calories and macros, and another to actually track them day to day. What if you eat out? Do you really have to track every bite? Let’s answer these common questions and more to make sure your effort pays off. Persist nutrition: https://functional-bodybuilding.com/persist-nutrition-coaching/
Apply These 4 Business Lessons to Fitness
October 31, 2023 09:00 - 9 minutes - 13.6 MBI have been making an effort to read more lately, and one of my recent reads was The Diary of a CEO by Steven Bartlett. He dives into 33 incredible lessons that can be applied to any aspect of life. Four of these lessons spoke to me deeply, and today I’d like to share those with you along with how you can apply these to health and fitness.
The 50g Challenge: Big Breakfast, Big Results
October 26, 2023 11:59 - 37 minutes - 52 MBIt’s no secret that protein builds muscle and keeps you fuller. And here’s why front-loading your protein before 10am has even more impact. Plus: ice cream for breakfast! Nija Creami Recipe: https://functional-bodybuilding.com/ninja-creami-protein-ice-cream/ SPONSOR LMNT - https://drinklmnt.com/marcusfilly
30 Health & Fitness Skills for Your 30s: A Roadmap to Longevity
October 23, 2023 15:45 - 25 minutes - 34.5 MBI present to you my 30 key health and fitness skills to adopt and master while in your 30s. From movement and nutrition to lifestyle and holistic health metrics, we provide a clear roadmap to help you build a foundation for lasting well-being. Whether you're approaching your 40s or just seeking a healthier lifestyle, these practical tips and strategies will empower you to take control of your health and fitness. Join us on this journey to prioritize your health and enhance your overall quali...
Ouch! Now What? Healing From Injury in the Gym
October 20, 2023 09:00 - 42 minutes - 59 MBWe’re joined by FBB Master Coach Adam Fetter, DPT, who is often asked what to do when clients injure themselves. Fortunately, it doesn’t take a degree to get back to moving safely - just a few simple things to keep in mind to speed your healing process. SPONSOR LINKS TPL: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off,
5 Ways to Enjoy the Process of Life
October 17, 2023 09:00 - 7 minutes - 10.8 MBWith turning 39 recently, I’ve been thinking a lot about my life, past and future. I've realized that chasing perfection is exhausting. So, I'm letting go of that idea and focusing on getting just 1% better every day. In this podcast, I share 5 ways to enjoy the journey while striving for improvement. Let's reflect, visualize, take small daily actions, persist through setbacks, and celebrate our wins. I know it's frustrating to feel like everyone else has it all figured out, but remember...