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
Being in Pain to Train
September 17, 2021 09:00 - 38 minutes - 52.9 MBWe all expect that training in the gym will be less comfortable than sitting on the couch. But where’s the line between discomfort and pain, and is “no pain no gain” really true? If you’re working with injuries feeling vulnerable due to age and inactivity, we dig into relating to pain when it comes to getting stronger.
Make Cardio Less Hardio
September 07, 2021 20:48 - 42 minutes - 59 MBThe best kind of aerobic training is NOT the kind that makes you part ways with your breakfast or pound your joints to a pulp. Learn the FBB Formula for Cardio Success and you too can learn to love aerobic work. Cardio is a skill that can be progressed without pain or boredom, and lead to huge mental and physical benefits. We’ll show you how in this episode. This episode is sponsored by LMNT. Try a free sample pack at http://drinklmnt.com/MarcusFilly
Stretchy and Flexy
September 03, 2021 09:00 - 38 minutes - 52.2 MBYou might think of mobility work as a separate activity from training - but we’re here to show you how to get into beautiful back squats and other compromising positions by strength training in end ranges of motion. Tap into these tips to make some gains, prevent injury, and feel amazing in and out of the gym.
Disciple, Motivation, and Freedom
August 27, 2021 09:00 - 35 minutes - 48.3 MBIt’s time to train but the call of the couch is strong - what do you tell yourself to get on your feet? Even the most advanced athletes struggle with discipline and motivation sometimes - so today’s episode will help you frame how to get out of a funk.
Discipline, Motivation, and Freedom
August 27, 2021 09:00 - 35 minutes - 48.3 MBIt’s time to train but the call of the couch is strong - what do you tell yourself to get on your feet? Even the most advanced athletes struggle with discipline and motivation sometimes - so today’s episode will help you frame how to get out of a funk.
How to Program Functional Bodybuilding
August 20, 2021 09:00 - 36 minutes - 50.5 MBIf you’ve ever done a full Functional Bodybuilding workout or training program, you’ve probably noticed there’s a lot going on - from the movement selection to the tempos to the way the conditioning is structured. So what goes into all that? Join us for this conversation on how FBB group programs are designed, and what you can take away for yourself.
Body Dysmorphia and Aesthetic Goals
August 13, 2021 09:00 - 41 minutes - 57.2 MBWe've all experienced a degree of shame or self-consciousness around our bodies. And while therapy is where to turn if this seriously impacts your daily life, the way we see our bodies has tremendous impact on how we approach our training and nutrition. Today we're opening the conversation on this tender topic to share our thoughts on how to view your own progress in a more positive way.
Cook Fast! Easy Meal Prep Basics
August 06, 2021 09:00 - 43 minutes - 59.6 MBYou don't have to give up your weekend work all day in the kitchen to make tasty, nourishing food. We'll walk you through a system for fast meal prep any time you need it. Learn these basics and you'll gain the confidence to cook protein, starch, veggies, and fat in meals that are easy to track, digest, and throw together on the go. Sponsored by Airwaav - visit https://airwaav.com/MF10 for a discount on your performance mouthpiece.
From Pain to World Class Athlete
July 30, 2021 09:00 - 35 minutes - 49.1 MBThe fitness and health industry is usually segmented into specifics: physical therapy for injuries, nutritionists, trainers, and more. And while specialists will continue to have their place, more and more coaches are developing knowledge in many areas to connect the dots between training and health. Today we take a look at how an approach like Functional Bodybuilding can build a bridge out of pain or poor health, to anywhere you want to go.
Getting the CrossFit Athlete Look
July 23, 2021 09:00 - 35 minutes - 49.2 MBThe world of CrossFit exposed a lot of people to a physique that had seldom been seen before: lean, muscular, and powerful bodies for both male and female athletes. If you started training to look like a CrossFit superhero, you’ve probably discovered that a few classes per week won’t cut it. So how do you get the CrossFit look? We’ll break it down in today’s episode.
Two Nutritional Foundations Anyone Can Do
July 16, 2021 09:00 - 34 minutes - 46.7 MBLet’s take nutrition back to the basics with two simple practices that will instantly upgrade your eating. Before you bust out the calculators, go keto, and download a fasting app, circle back to the simple things that make a ton of difference. Nutrition doesn’t have to be complicated to get you looking good, moving well, and feeling nourished and satisfied by what you eat. Give these tips a try and let us know what questions come up.
Getting Functional at the Globo Gym
July 09, 2021 14:55 - 35 minutes - 48.8 MBWe’re coming full circle from growing up with conventional gyms to the stripped-down CrossFit box, where “globo gym” is a bit of a dirty word. Now with the purchase of some new machines for the Functional Bodybuilding headquarters, we’ll be exploring ways to look good and move well with all types of equipment. If you train at a conventional gym or want to know what role these machines have within Functional Bodybuilding, this episode is for you.
One to One vs. One to Many
July 02, 2021 09:00 - 42 minutes - 96.6 MBIf you’re transitioning from having a personal coach into a group program or the other away around, what expectations should you have and how can you make it a success? Today we’re talking about the nuances of personal coaching and group design, and how to get the most from either scenario.
A Day of Games Training - 5 Years Later
June 25, 2021 13:42 - 45 minutes - 103 MBMarcus often gets the question of how he would do now in the CrossFit Games after retiring from competitive fitness. So he took on a day of training and eating straight from his journal when he was prepping for Regionals in 2016, where he placed 3rd. Find out how he did, how it felt, and what you might expect if you’re a Look Good Move Well athlete who loves to throw down from time to time.
Underrated/Overrated: Training
June 18, 2021 09:00 - 35 minutes - 81.9 MBFollowing up on the Nutrition version of this topic, we're weighing in on minimalist training shoes, max effort lifting, fasted cardio, and more. What's totally overrated, and what should you try out next in your fitness journey? Join us and let us know if you have other questions on what's totally overrated in training, and what you might be overlooking.
Underrated/Overrated: Nutrition
June 11, 2021 09:00 - 35 minutes - 81.3 MBWe're hitting you today with nutrition themes and our opinion on whether to skip them or give them a go. Should you incorporate cheat meals, time nutrients around training, or swap a big gooey brownie with the "healthy" version? Listen in to see where we stand on how nutrition fits into the Look Good Move Well lifestyle.
Values Factor, Fitness Edition
June 04, 2021 09:00 - 36 minutes - 83.4 MBHas anyone ever told you that you care about fitness too much? Today we’re talking about unexpected benefits and experiences around prioritizing fitness in your life. Make your own rules, leave judgment behind, and listen in.
All Out Athletes vs. 85%
May 28, 2021 09:00 - 40 minutes - 93.7 MBDo you hit every workout as hard as you can in pursuit of top end strength, or pull back to prioritize quality and full range of motion? As we enter a new training cycle in Persist, we break down what you can gain by leaving something in the tank.
The Value in Fitness Benchmarks
May 21, 2021 09:00 - 35 minutes - 80.3 MBYou don’t have to be a competitive athlete to find value in testing your fitness from time to time. As we head into a Benchmark week in the Persist training program, we recall our scariest tests, what we got out of it, and how to have a worthwhile experience any time you test yourself - in fitness or in life.
Onward From Injury
May 14, 2021 09:00 - 47 minutes - 109 MBIf you’ve ever had a tweak or injury creep up, it can be scary, disappointing, and leave you unsure where to turn. We’re here with some overlooked areas to help you heal. Come learn about evaluating injury causes, how to eat for better recovery, and what to do going forward to stay healthy and strong.
The Health Nut In Your House
May 07, 2021 09:00 - 35 minutes - 81.2 MBAs a health and fitness enthusiast, do you ever feel like a loner in your own home? Making changes to your nutrition and exercise habits is hard to begin with, but even more complicated when the people in your home or immediate vicinity don’t share the same outlook. Listen in for mental frameworks and practical tips about how to handle these tricky situations and stay connected to your goals.
Transparency and Training
April 30, 2021 09:00 - 39 minutes - 89.4 MBFollowing up on the “Natty or Not” episode, today we’re talking about transparency in the fitness industry. Nobody wants the wool pulled over their eyes when they buy a training or nutrition program - hear our thoughts on what goes on behind the scenes in fitness marketing, and how to spot snake oil vs. the real deal.
The Geezer Group
April 22, 2021 20:16 - 36 minutes - 84.5 MBWe all want to defy the odds and head into our later years fantastically fit. But not only do our bodies change, our lives get more complex - which means less energy to chase PRs, and more stress in the bucket. But there are more ways than one to make progress - listen in for some mental reframes and plans to stay fit in your senior years.
Natty or Not
April 16, 2021 09:00 - 55 minutes - 126 MBToday we’re having a very honest conversation about a frequent accusation - that athletes who look good, perform well, or both must be using performance enhancing drugs to get an edge. But before we tell you what is - or isn’t - in Marcus’s medicine cabinet, let’s look at what “natural” really means in the context of sport and daily health, the role of hard work and consistency, and the stigma of supplementation.
What Do I Eat? Well, Why Do You Ask?
April 09, 2021 09:00 - 35 minutes - 80.1 MBWe asked the question behind the very common question of what Marcus eats: why do so many people ask, and what takeaways are they applying for themselves? Make more sense of macros and calories with what goes into the formula - and what you can (and can’t) learn by example.
The Last Supper
April 02, 2021 09:00 - 40 minutes - 91.5 MBYou know the feeling - you start eating cookies and then you may as well eat them all, and get “back on track” tomorrow as if it’s the last cookies you’ll ever have. Why does it happen, and what helps? We’re digging into this common occurrence - and how to keep from falling off the cliff.
Tracking Macros: Awareness Vs. Change
March 26, 2021 09:00 - 42 minutes - 97.3 MBWhen it comes to nutrition, the numbers often tell a different story than our perception of how much or little we eat, and whether our approach is working. Today we dig into the gap between what we think we know and what’s actually happening on the plate, and the difference in counting calories and macros to learn your defaults vs. moving toward a specific goal.
Crossing Over From CrossFit
March 19, 2021 14:22 - 48 minutes - 110 MBMany athletes found Functional Bodybuilding after coming from the CrossFit world - because constantly varied training has its limits. What can you expect from Functional Bodybuilding that's different, and what's the same? We cover periodization, control points, and what those fancy moves on Instagram are all about.
Functional Bodybuilding & the Open
March 12, 2021 10:00 - 41 minutes - 95.9 MBIf you come from a CrossFit background you're likely familiar with the Open. Drawing on Marcus's extensive competitive and coaching background, we'll cover how Functional Bodybuilding intersects with the Open, who should definitely sign up, and what happens when you attempt an Open workout on zero sleep - plus a bonus tip for anyone hitting the workouts. Good luck!
Kettlebell Crazy
March 05, 2021 15:31 - 39 minutes - 90.7 MBThe kettlebell has evolved from fringe training tool to household fitness staple - so we're talking about how to get the most from your minimalist training. From pre-hab or rehabbing injuries, to strength work, to skill work and conditioning, kettlebells give you a ton of variety whether used by themselves or in combination with other equipment. Come learn how we approach kettlebell work with Functional Bodybuilding, how to get stronger using the same weight, and why complex skill work is so...
Program Hopping Pleasures and Pitfalls
February 26, 2021 10:00 - 42 minutes - 97.2 MBHave you ever been in a training program with different tracks, and haven’t been sure which to choose - so you choose them all? Or have you hopped from one training style to another, and had trouble sticking to one thing? Today we’re talking about how shiny new things can keep your motivation high - but also might not get you where you want to go. There’s a difference between adapting within a thread of training that keeps everything connected, and taking an entirely new tack - listen in for...
Why I’m Not Your Guru - Becoming a Thinking Athlete
February 19, 2021 10:00 - 38 minutes - 87.6 MBWhat do you do when you’ve been seduced by a training method or nutrition craze, only to find yourself questioning why your shoulders are still jacked up, or why you’re still putting on unwanted weight? For true longevity and sustainability in any method, there will come a point when you need to adapt day to day for your own unique needs. Today we’re talking about uncovering bias, asking deeper questions, and becoming an active participant in the design of your own plan.
How the Functional Bodybuilding Business Began, Part 2
February 12, 2021 10:00 - 49 minutes - 113 MBFollowing up from our last episode, today we talk through the business decisions we made over time in transitioning from a 12-week online fitness program into an ongoing group subscription model, as well as the differences in coaching individuals vs. larger groups. If you're trying to grow your business online, we cover customer research, pivoting in the pandemic, and the fears and doubts that come with the territory of entrepreneurship.
How the Functional Bodybuilding Business Began, Part One
February 05, 2021 10:00 - 42 minutes - 97.4 MBIf you're curious about how Revival Strength and Functional Bodybuilding got started, we're sharing the story of how our business partnership began along with a few practical takeaways. How did Marcus go from former affiliate owner to coaching a few remote clients to a starting a booming online business? If you're trying to establish more of an online presence, work with a dream client, or pivot your fitness business online, we hope this conversation will help.
Progressive Overload - Beyond PRs
January 29, 2021 10:00 - 37 minutes - 86.2 MBThe feeling of getting stronger and fitter is what motivates many people to keep coming back to the gym. But we all know there's a limit to how much we can lift. Aside from adding more weight to the bar week by week, there are many ways Functional Bodybuilding can still help you chase a feeling of progress. Listen in for some other ways to think about progressive overload, and how to stay connected to your training past the point of PRs.
Self Talk in Training
January 22, 2021 10:00 - 40 minutes - 91.6 MBComing face to face with a tough workout or competition brings up anxiety and fear for everyone. So what can you actually do to make it better? Today we're talking about the moment Marcus wanted to quit, as well as the smaller tips and tricks we use to get us through blah days or intimidating moments at the gym.
S10E12: Questions, Misconceptions, & Unpopular Opinions
January 15, 2021 15:45 - 35 minutes - 82 MBWe're wrapping up the season by responding to some of your most frequent questions on training and nutrition - with some unexpected answers. Learn why bicep curls won't always grow your biceps and what does work for growing muscle mass fast. Trying to burn more calories to lose weight? Hear why you should consider eating way more. And we'll finally answer the most commonly asked question: "Hey Marcus, what are your macros?" Listen in and submit your burning questions!
S10E11: Periodization in Training
January 08, 2021 10:00 - 42 minutes - 96.3 MBAthletes with backgrounds in seasonal sports know how training adjusts throughout the year depending on when peak performance is needed. But where does periodization fit in for the general population? Even if your only goal is to get a sweat on, periodizing can help your consistency by seeing and feeling progress on strength, skill, and mental capacity week by week. We'll break down how periodizing can help you stay motivated all year long, and how we do it with Functional Bodybuilding
S10E10: Make a 2021 Comeback - Without Falling On Your Face
January 01, 2021 13:52 - 43 minutes - 99.6 MB2020 is finally OVER! You might be feeling extra pumped about a fresh start - but we can't erase the past months and jump back into fitness and nutrition at warp speed. Build consistency you can keep with some keystone practices that focus on quantity, quality, and movement in a way that will set you up for success.
S10E9: The Path to Intuitive Eating
December 25, 2020 10:00 - 38 minutes - 88.8 MBWant to live a life free from carefully tracking your calories and macronutrients? A worthy goal - and investing in some good data collection first will help set you up for success. Today we're talking about how to balance ballpark approaches and following your body's cues with informed intuition to make sure you get results.
S10E8: Functional Bodybuilding, Minimalist Style
December 18, 2020 10:00 - 36 minutes - 83.6 MBHow to get a lot when you only have a little? That's the ultimate question when it comes to training in the era of pandemic-related gym shutdowns. Keep growing, evolving, and getting better with these Functional Bodybuilding guiding principles - and yes, you can still get muscular and lean even with zero equipment. We'll show you how!
S10E7: Getting Advanced - Cycling Calories and Macronutrients
December 11, 2020 10:00 - 37 minutes - 85.4 MBThe majority of people will get terrific results simply by hitting the same caloric or macronutrient targets consistently. But for those who have it down and want the extra edge, eating different amounts of calories or macro amounts on different days of the week can tap into some added benefits. We'll break down how cycling works and why you might want to try it, and how to know you're ready to take your nutrition to the next level.
S10E6: Observing the Observer
December 04, 2020 13:26 - 39 minutes - 90.9 MBWhen you hit mental and emotional walls that steer you away from your training and nutrition plans, how do you get back on track? Whether it's an anxious moment around indulgent food or a belief that holds you back from making progress, we'll cover a few common situations and how to become self-observant in order to break free.
S10E5: That's NEAT - Getting Lean Outside the Gym
November 27, 2020 16:56 - 37 minutes - 86.3 MBWhen it comes to changing body composition, most people focus only on training and nutrition. But NEAT (Non Exercise Activity Thermogenesis) is a key component in how much energy you burn during the day, and can also help you keep moving without overloading your body with training stress. Learn how NEAT works and how to get more, especially during the winter months.
S10E4: Aerobic Bodybuilding - Where Strength Meets Endurance
November 20, 2020 10:00 - 40 minutes - 92.3 MBMashing strength and conditioning together doesn’t always work - so how can you accomplish both effectively, without losing your gains or your endurance? Today we cover the Aerobic Bodybuilding training style, and why it’s effective for so many - especially first responders and people who are short on time.
S10E3: Breathe, Mother---!
November 13, 2020 10:00 - 40 minutes - 92.5 MBYou don’t need to use special breathing tactics to get an effective workout. But if you find yourself seeing stars during heavy slow lifts, or struggling with your breathing during conditioning work, these tips will help. Listen in for why grunting is good - plus a strongly-worded mantra when all else fails.
S10E2: When Your Nutrition Knowledge No Longer Works
November 05, 2020 17:59 - 43 minutes - 100 MBEver gotten lean on a calorie deficit, then wondered why it stopped working? When Plan A no longer works, it's time for some self awareness - and perhaps trying something that will push you outside your comfort zone. So what to do instead? We'll hit on the common traps that get people stuck in their nutrition, and take a fresh look at how balancing quantity and quality can get you unstuck.
S10E1: Training Pitfalls - And How to Avoid Them
October 30, 2020 09:00 - 41 minutes - 95.9 MBIt's all new-season, a new episode, and a new voice on the podcast. My business partner and marketing director, Satya Khan, and I are talking about how to avoid turns in your training that can lead you to burnout, injury, and sitting sadly on your couch. There are always lessons in making mistakes, but I'll give you my top tips to keep your radar on for trouble ahead - plus a movement quality challenge to put these ideas to use.
S9E12: What Does Functional Bodybuilding Mean to You?
October 09, 2020 09:00 - 53 minutes - 74.1 MBAs we close our 9th season and say goodbye to Misbah, we look back at how Functional Bodybuilding has evolved as a training method where you don’t have to do it just one way. Whether you love heavy snatching or just want to run better, Functional Bodybuilding is a tool that can help keep you healthy and strong for the long haul. And we’d like to know: how has Functional Bodybuilding impacted you? Leave us a message before we return for an all new season!
S9E11: Calories In, Calories Out
October 02, 2020 13:26 - 34 minutes - 47 MBIt sounds so simple - but does it work to change your body simply by burning more calories than you eat? Energy in is impacted by more than just your food. And energy out is more nuanced than your daily sweat sesh. If you’re only focused on calories, the equation will work - to a point. In this episode, we’ll cover what else to consider so your nutrition boosts your metabolism, keeps you from crashing, and stays in the sustainable zone.