Look Good Move Well
366 episodes - English - Latest episode: 5 days ago - ★★★★★ - 279 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
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...
Physical Therapy, Meet Bodybuilding
October 13, 2023 09:00 - 44 minutes - 60.8 MBWant to get after it in the gym injury free? Us too. FBB Master Coach Adam Fetter, DPT joins today’s discussion on how Physical Therapy overlaps the Functional Bodybuilding training approach to keep you looking good and moving well.
10 Steps to Great Nutrition
October 10, 2023 09:00 - 10 minutes - 15.1 MBIn this podcast episode, we're breaking down a 10-step nutrition and fitness plan that's all about keeping it real. We're talking about how to eat and train in a way that sticks, building muscle, and making health a long-term thing. We'll chat about calories, getting fit, loading up on protein, and how to enjoy your favorite foods while staying on the healthy track. Tune in for some laid-back wellness wisdom!
Effort vs. EFFORT in the Gym
October 06, 2023 09:00 - 38 minutes - 52.3 MBIt’s easy to think you’re working hard in the gym when everything kinda feels hard. But there’s a big difference between working hard and working to the maximum safe effort to grow muscle and strength. Today we’re joined by FBB Master Coach Adam Fetter, DPT to dissect what it takes to get the most out of your training. SPONSOR LMNT - https://drinklmnt.com/marcusfilly
Real Fitness Advice: 10 Tips for Dads
October 03, 2023 09:00 - 10 minutes - 13.8 MBI've had a lot of chats with new dads, and even some moms, who share this common worry: the idea of losing their grip on health and fitness. They get that taking care of themselves is not just about them, but it's also about being there for their kids and setting a good example. The thing is, life can feel like it's throwing them curveballs left and right. So, based on my experiences as a fit dad, I've put together ten easygoing tips to help you stay strong through all that chaos.
A Dozen Diets - What I Learned
September 29, 2023 09:00 - 36 minutes - 49.5 MBOver the years I’ve experimented with a ton of nutrition approaches, from paleo to intermittent fasting to carnivore and more. Guess what? They all worked - but some better than others. Here are my takeaways to give you more freedom in how you eat, and what really gets results.
6 Hard Truths About Metcons
September 26, 2023 09:00 - 9 minutes - 13.5 MBIt took me a while to realize, but CrossFit metcons are not the secret sauce for maintaining a lean physique. Today I’ll cover six reasons why. The rush from high intensity is real - but ditching metcons can actually make your training way more effective - especially when you build more muscle along the way.
One Mental Hack to Supercharge Your Training - And Your Life
September 22, 2023 09:00 - 29 minutes - 40.9 MBWhat does it take to get in the best shape of your life - in the middle of a chaotic and stressful time? We break down a mental reframe that challenges assumptions and has the power to change everything. Our Email List: https://functional-bodybuilding.com/free/
7 Lessons From Ditching 1 Rep Maxes
September 19, 2023 09:00 - 9 minutes - 13.1 MBIn September 2017, I rebounded from injuries and burnout through Functional Bodybuilding (FBB) methods. Eight months later, I transitioned to bodybuilding, discovering insights such as load's impact on ego, the safety of controlled failure, and the versatility of technique. This shift allowed for efficient workouts, increased volume, and a satisfying pump, ultimately highlighting the value of diverse training approaches.
Failure in Training
September 15, 2023 09:00 - 34 minutes - 47 MBTraining is that strange place where we fail all the time - on purpose. Here’s what going to failure really means, and how to think about failure as a positive. Sponsored by Transparent Labs: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off
The Truth About Fat Loss and Exercise Intensity
September 12, 2023 09:00 - 8 minutes - 11.7 MBWhy does working harder sometimes lead to disappointing results in fitness? Join us in this episode as we debunk common myths about exercise intensity and fat loss. Learn why more isn't always better, and discover the surprising benefits of hypertrophy training. Plus, find out how to balance cardio and strength for a physique that truly shines. Don't miss out on essential insights and a free downloadable bodybuilding routine for CrossFit enthusiasts. Sponsored by LMNT at http://drinklmnt.c...
Making Sense of Health Metrics
September 08, 2023 09:00 - 36 minutes - 50.2 MBHRV, BMI, and RHR - are only a few of so many health and fitness metrics available to track closely. But what meaning do we assign to these numbers, and what does a healthy relationship with data look like? If you obsess over the numbers, this one is for you. https://www.vivobarefoot.com/us/ 15% exclusive discount - MARCUS15
Animal Fat Part 2. Then VS Now
September 05, 2023 09:00 - 11 minutes - 16.5 MBLast week I shared with you all about the concept of internal vs external health. My hope is that the big take-home message for you was that what you see on the outside doesn’t always reflect what is happening on the inside. I personally started to look closely at my internal health a number of years back by teaming up with various healthcare providers. Blood panels, genetic testing, and regularly evaluating HRV, sleep, and even Glucose Monitor readings have all helped me paint a better pict...
How to Win At the Globo Gym
September 01, 2023 09:00 - 43 minutes - 59.8 MBOver the summer, we trained in conventional gyms - and observed three main areas many miss. Here’s how to avoid the most common mistakes and make serious fitness progress. http://drinklmnt.com/MarcusFilly
6 Months on the Carnivore Diet: What I Learned
August 29, 2023 09:00 - 13 minutes - 18.4 MBWhat happens to cholesterol, testosterone, and more when you eat animal based for 6 months straight? I’ll break down exactly what happened to me - and why you shouldn’t get sucked into nutrition hype.
Fit Shaming
August 23, 2023 15:52 - 42 minutes - 57.9 MBIt’s the other side of body shaming: comments and judgment directed at those making healthy choices to stay fit. Let’s unpack unconscious bias and explore strategies for dealing with it.
Beyond Aesthetics: How to Track Your Internal Health
August 22, 2023 09:00 - 12 minutes - 16.8 MBJust because you look fit doesn’t mean you’re healthy. Over the years I’ve done a ton of experimenting and learning how different training, lifestyle, and nutrition choices impact my health. Here are some resources you can use for yourself. BIO HACKS: functional-bodybuilding.com/biohack-tools/
How Do You Take a Rest Day?
August 18, 2023 09:00 - 41 minutes - 56.6 MBRest days are for recharging - but lying on the couch won’t always make you feel better. From the science of blood flow to what to eat to hot and cold therapy, we’re laying down the details of how to have a rest day that gets you back in the gym and ready to go. Brought to you by Transparent Labs: https://athlete.transparentlabs.com/marcus7 Code MARCUS for 10% off My Curated Supplement Stack: https://www.transparentlabs.com/pages/shop-marcus-fillys-supplement-stack
Afraid to Give Up Metcons
August 14, 2023 12:52 - 8 minutes - 11.9 MBHave you ever hit a brick wall in the way you train, and know you’re ready for a new approach? Only letting go of your past identity is scary. And trying new things is scary too. What if it doesn’t work? These were my exact thoughts when I dropped all conditioning but walking for several months recently. Here’s what happened - and what I learned.
All About Fiber
August 11, 2023 12:28 - 36 minutes - 49.6 MBIs fiber just for old people or for when you’re backed up? Not necessarily. This handy nutrient has a host of benefits for everyone. Here’s how it works, how to eat more, and how to know if you’re getting the right amount.
World Champion Results - With Just the Basics
August 07, 2023 14:50 - 8 minutes - 11.3 MBAre you trying too many tactics with your nutrition? It’s so tempting to get complicated - but we forget that fundamentals can get you incredible results. Here’s a story of what chess and nutrition have in common - and what grandmasters can teach anyone about getting world class results.
Will Vacation Steal My Gains?
August 02, 2023 12:15 - 35 minutes - 49.2 MBSummer travel can send your fitness routine in a tailspin. But it doesn’t have to steal your hard earned progress. Here’s how to enjoy your travels, focus on the big wins, and get back to your routine smoothly.
Do 20% Less - And Get Fitter
August 01, 2023 09:00 - 6 minutes - 9.45 MBSometimes the issue is that we’re trying to do too many things in the gym. Some cardio, some Olympic lifting, some extra accessories - and suddenly progress stalls. Here’s how to know when it’s time to revisit the fundamentals - and what to focus on first.
The Scale: Weighing the Pros and Cons
July 26, 2023 12:19 - 38 minutes - 53 MBSo you bought a scientific tool on Amazon that you stand on to tell you if you’re a good or bad person that day. Or that’s how it feels sometimes when we weigh ourselves for fitness progress. Today we take an objective look at scales, and how to use them so they don’t get in your head.
Do These 5 Things for Incredible Results
July 24, 2023 13:36 - 5 minutes - 8.1 MBSometimes fitness and nutrition gets so complicated that we just need a return to the basics. So these are my 5 non negotiables. Do them daily for a month and see incredible results - without overcomplicating it.
Good Pain Vs. Bad Pain
July 21, 2023 09:00 - 34 minutes - 47.1 MBTraining hard is a much different sensation than lying on the couch. But what kind of pain should you push through? And if you’re dealing with injuries, how can you train with or work around pain? Plus: our most painful experiences - rehashed.
What Bodybuilders Have to Teach Us
July 18, 2023 09:00 - 6 minutes - 8.86 MBThink bodybuilding is just steroids and spray tans? You might be missing out on powerful - and simple - ways to improve body composition, heal, and stay strong for life. Here’s what you might be missing if you dismiss the principles of bodybuilding.
Maintain Muscle While Losing Weight
July 14, 2023 09:00 - 37 minutes - 51.4 MBWe know holding onto as much muscle as possible helps your metabolism and body composition too. So if you want to lose weight, how do you hang onto that hard earned muscle? Follow the four rules in this episode to safeguard those gains. https://athlete.transparentlabs.com/marcus7 Go ahead and use my link to get a discount for yourself. Be sure to use my code MARCUS at checkout.
Get Outside - Without Losing Your Gains
July 11, 2023 09:00 - 4 minutes - 6.74 MBDo you worry you’ll lose your hard earned progress when summer takes you out of the gym? Put your mind at ease with these simple tips to keep all your gains, and still get outside for the summer.
All About Creatine
July 07, 2023 09:00 - 41 minutes - 57.5 MBDo you hesitate to crack open the creatine, thinking it’ll bloat you or wreck your kidneys? Will creatine cause hair loss? Here’s exactly how creatine works, the real deal with creatine myths, and why it’s a solid supplement choice for most.
Why Build Muscle is the New Lose Weight
July 04, 2023 09:00 - 9 minutes - 13.1 MBDo we have it all backwards that losing is the direction to go? I’m making the case for why building - not losing - is the path to less fat, more muscle, and a strong and capable body.
Choosing Exercises With the Stability Framework
June 27, 2023 09:00 - 10 minutes - 13.8 MBHow do you know which movement to pick? One way I think about it is in terms of stability. Here are the factors that make a movement more or less suitable for different situations, and how you can choose the right one for you at any given time.
Fine Tuning Macronutrients
June 23, 2023 09:00 - 43 minutes - 59.5 MBMost of you will get incredible results just from meeting your calorie and protein needs. But when you’re looking for an extra edge, or want to learn more about how your body responds to food, you can investigate your carb and fat ratios. Here’s what to consider when you want to turn a few more dials in search of optimal nutrition for you.
End the All Or Nothing Diet For Good
June 20, 2023 12:27 - 8 minutes - 12.4 MBDo you take an all or nothing diet approach? How about with training and exercise? You're totally focused and dialed in - or you've ditched the plan entirely. Today's mental reframe can end your all or nothing diet and training approach for good - if you're willing to get a little uncomfortable. It may even feel TOO easy. On the other hand, you already know exactly what it feels like to swing between all or nothing. Let me know your thoughts if you try this one out - I'd love to hear from you.
Getting Over Gymtimidation
June 16, 2023 09:00 - 40 minutes - 56.2 MBNo one was born knowing what to do in the gym. If you experience anxiety, intimidation, or even dread walking into the gym, let’s talk about it. What are those fit people REALLY thinking? Plus practical strategies to get more comfortable in a new gym.
Flexible Dieting, Clean Eating, and IIFYM
June 13, 2023 09:00 - 10 minutes - 14.6 MBWhat’s the difference between these approaches? If It Fits Your Macros may have you diving for doughnuts, while clean eating can cause issues from too much restriction. We’ll cover the pros and cons, and how flexible dieting may be a happy middle ground.
Peak Performance Factors
June 09, 2023 09:00 - 33 minutes - 46.5 MBRemember a time in your life when you were at your peak? What were the factors that contributed to feeling unstoppable? And how should we think about peaks at different times of our lives?
When Progression Goes Off the Rails
June 06, 2023 09:00 - 8 minutes - 11.2 MBProgressive overload is important - and consistently hitting similar movements week after week yields serious strength gains. But what happens when life gets in the way? Here’s how to pick up where you left off and get back on track, without injuries or additional setbacks.
Bodyweight Movement Magic
June 02, 2023 09:00 - 38 minutes - 53.3 MBWe talk a lot about the importance of resistance training - but using your own bodyweight is just as important as weights. So join us to go beyond the basic push-up and pull-up. You’ll learn how and when to use bands for assistance, how range of motion fits in, and how bodyweight movements can take your training to new heights. Sponsored by LMNT - get your free sample pack at http://drinklmnt.com/MarcusFilly
How to Plan a Week of Training
May 30, 2023 12:46 - 12 minutes - 17.1 MBDoes your head spin with all the recommendations of how many steps, how many training sessions, and how to make it all fit together? Even if you follow a prescribed program, you may need to change things for your needs. So here’s my ultimate breakdown of what to prioritize, and how the heck to get it all in so you get fit without going nuts.