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
S9E10: The Perfect Amount of Protein
September 25, 2020 09:00 - 52 minutes - 77.9 MBInformation on what to eat is often conflicting - and protein is no exception. We know the importance of protein for building muscle and getting lean, but is it healthy long term? How much is the right amount, and what are the signals that can help you find out? Listen in to clear your confusion and make the perfect protein plan for you.
S9E9: Body Composition Training: Male vs. Female Designs
September 18, 2020 09:00 - 35 minutes - 55.2 MBWith this week's release of Functional Body Composition 2.0, we've created separate tracks for males and females for the first time in our online programs. So what are the physiological and mental differences at play? Dig in with us and learn more about neuromuscular efficiency, rep ranges, and how training motivation factors in.
S9E8: Metabolism Misconceptions
September 11, 2020 09:00 - 45 minutes - 69 MBDo you take it as a given that your metabolism will slow down in your 30s, 40s, and beyond? Dig a little deeper with us as we examine the myths and misconceptions around how metabolism works. The way your body responds to training, nutrition, and life will definitely change over time - but you have more power than you might think when it comes to looking and feeling amazing.
S9E7: Just Give Me My Macros - Pt Two: What Works For You
September 04, 2020 04:10 - 28 minutes - 45.1 MBIn Part One we covered how to calculate your calories - but there’s no such thing as a magic macro formula. Today we dive into where to take this estimation, how it translates to food on your plate, and where to go from there to find a formula that works for you - including common stumbling blocks and other factors that will help make your nutrition plan sustainable.
S9E6: Just Give Me My Macros - Pt One: Calculating Calories
August 28, 2020 09:00 - 29 minutes - 46.7 MBThe numbers of your calories and macronutrients aren't magic - and they're only one piece of mastering your nutrition. But understanding how they work, how to get them, and how they fit into the context of making nutritional change is an effective tool for change. In this two-part episode, we demystify the numbers and tell you exactly how to calculate calories - as well as what else to do for your nutritional plan.
S9E5: Nutrition for Performance vs. Aesthetics
August 21, 2020 09:00 - 45 minutes - 68 MBIf you had to bias your preference, which one would you pick? Training to look good and training to win are two different things - but you can find a happy medium with the insights from today's episode. We also cover where clients tend to get stuck, and how to make sure you're approaching your nutrition for sustainable success.
S9E4: Effective Online Coaching
August 14, 2020 09:00 - 39 minutes - 60.9 MBNeed to move your fitness coaching business online? We mentor and work with many personal trainers and fitness coaches who are adapting to the times through virtual coaching. But there are tools, skills, and mindsets that are unique to the online setting that will make or break your ability to connect with clients and manage your time well. Listen in for tips from our years of experience coaching athletes one on one, without every laying eyes on them in person.
S9E3: 12 Months With One Dumbbell
August 07, 2020 09:00 - 28 minutes - 44.8 MBA lot of people are reaching out because they realize they may be working out at home for quite some time, and they still want to see some progress. Today we give a few points to think about when you're looking for just one or two pieces of equipment that will keep your home fitness going strong.
S9E2: Conditioning for Aesthetics vs. Performance
July 31, 2020 09:00 - 44 minutes - 67.9 MBIs the person with the top workout score the healthiest? Do they have the best body composition? Not necessarily - because chasing intensity in workouts yields a different outcome than conditioning for aesthetics. Today we dive into Functional Pump Conditioning methods for aesthetics, and discuss the difference between that and a performance-focused conditioning approach.
S9E1: Intermittent Fasting for Health
July 24, 2020 09:00 - 49 minutes - 74.4 MBMarcus and Misbah return for a new season and dive right into a topic we get many questions about. Intermittent fasting is a trending idea, but shouldn't necessarily be the number one tactic if you want to lose weight. So let's talk about where it might sit on the priority list, how to experiment with fasting windows, how fasting fits in with training, and other tips to help you build sustainable healthy practices.
When It's Time to Pivot
June 12, 2020 09:00 - 41 minutes - 57.2 MBRecently the Black Lives Matter movement - and CrossFit CEO Greg Glassman's response - ignited a firestorm within the community of athletes, coaches, and gym owners. Here's our perspective from years of operating both inside and outside of the brand's umbrella on the benefits and downsides to each, and the responsibilities that come with forming your own unique approach to fitness. What will each of us do to make fitness more diverse and inclusive? Let's start the conversation.
S8E12: Lessons From Lockdown - The Wrap Up
June 05, 2020 04:25 - 38 minutes - 53.7 MBAs gyms reopen around the world and quarantine comes to an end, we're reflecting on the biggest takeaways. Shaking up your routine has a way of bringing priorities into focus - will you change anything about your health and fitness now moving forward? We're highlighting our biggest lessons learned about training motivation, simplification, and more.
S8E11: Athlete Responsibility
May 29, 2020 09:00 - 40 minutes - 57.5 MBTake control of your progress and develop a meaningful, fulfilling relationship with your coach - or on your own fitness journey - by owning the four key points in this episode. When you do, no one else will be responsible for your successes and failures - they belong to you. Paying for coaching? Set the expectations for each side together and magic will happen! We'll show you how.
S8E10: Three Phase Nutrition Assessment
May 22, 2020 13:57 - 48 minutes - 66.3 MBWhen clients get into the gym, we assess their movement before writing them a training program - so why not do the same for nutrition? Before you take on a detailed macro counting and supplement regimen, use this three-phase guide to take stock of your nutritional level, and build great foundations for lasting positive change.
S8E9: Limited Training Time Blueprints
May 15, 2020 13:46 - 42 minutes - 99.7 MBWhen the clock cuts you short, take control of your training with these guidelines on how to make the most of your time in the gym. We’ll walk you through a 30 minute, 45 minute, and 60 minute workout blueprint so you have a great session even when kids, calls, and your calendar await.
S8E8: Rapid Fire Q&A
May 08, 2020 14:29 - 36 minutes - 50.5 MBIf you've had a question lately, chances are we cover it in this episode. How much is too much protein? How low is too low carb? We're hitting it all along with getting more muscle ups, intensity overdose, and how to teach what you know to others.
S8E7: Re-Opening in a Pandemic
May 01, 2020 09:00 - 36 minutes - 51.7 MBAfter a long stretch of sheltering in place, many clients and business owners are eager to re-open their gyms -- but to what? The new normal introduces a host of questions and considerations around safety for members first and foremost. And on the business side, framing a feasibility plan around square footage, pricing and profitability, and procedures. Hear what we're thinking about opening back up and keeping clients healthy and happy, while keeping the business afloat when all the rules ...
S8E6: When Obesity is On the Table
April 24, 2020 09:00 - 38 minutes - 52.9 MBMore and more reports on the risk factors for serious complications from COVID-19 are naming obesity as a factor. Making a long term commitment to the changes necessary for losing a lot of weight is a serious endeavor, and there is no better time than now to improve your health or help a client or loved one make a lifestyle shift. Here's how we would frame the discussion around obesity, and help cut through the noise of what to prioritze and what to expect.
S8E5: What Works Well When Coaching Online
April 17, 2020 09:00 - 31 minutes - 42.7 MBMany of you out there are fitness professionals taking your business online for the first time, or athletes who are new to the online coaching experience. What works well isn't so much the workout, but the personal touches that bridge the physical gap we all now find ourselves behind. In our years of experience coaching athletes online, we've learned what makes it fulfilling and sustainable for both coach and client. Listen in for how to structure an experience that works.
Now is Your Chance to Change
April 10, 2020 14:45 - 39 minutes - 54.5 MBFeeling bored with staying at home, or finding new windows of time now that your commute is gone? These unique circumstances are the perfect opportunity to direct energy toward the things you’ve wanted to get a handle on for awhile. Take a small step towards better sleep, quality movement, nourishing yourself well, or deepening relationships in your life. Listen in and we’ll show you how.
S8E4: Now is Your Chance to Change
April 10, 2020 14:45 - 39 minutes - 54.5 MBFeeling bored with staying at home, or finding new windows of time now that your commute is gone? These unique circumstances are the perfect opportunity to direct energy toward the things you’ve wanted to get a handle on for awhile. Take a small step towards better sleep, quality movement, nourishing yourself well, or deepening relationships in your life. Listen in and we’ll show you how.
S8E3: Eating Well While Upended
April 03, 2020 09:00 - 51 minutes - 70.1 MBStress eating and mindless snacking are two themes we're seeing a lot of as the COVID-19 pandemic continues. When your routine is upended, it's harder than ever to maintain good nutrition - and even harder if you're not a confident cook. Here are our recommendations for what to pay attention to and what to try for yourself to guide your body towards food that keeps you feeling good.
S8E2: Home Workouts: Beyond the Burpees
March 27, 2020 09:00 - 45 minutes - 61.8 MBAs the #stayhome movement attempts to fill the fitness gaps with bodyweight workouts and burpees, you may be struggling with motivation or the logistics of working out at home. Moving your body is more important than ever to combat stress and keep you healthy. So here are some keys to getting into a good routine and keeping the positive feedback loop going, whether you have a home gym or just a spot behind the couch.
S8E1: In Crisis Mode, We Train So We Can Grow
March 20, 2020 09:00 - 51 minutes - 70.9 MBIn this dispatch from the COVID-19 quarantine zone, we're opening the discussion about how to respond to the worldwide crisis: try to simply hang on and survive, or choose to grow? We have a choice in how we respond, and there is always something big or small to learn from as we uncover what's really essential. This is what you train for - and we're here to help.
S7E12: Intermittent Fasting - The Real Deal
March 13, 2020 09:00 - 44 minutes - 61.7 MBGo beyond the buzzwords and learn exactly what intermittent fasting is all about. Why, how, and what to expect? What times of year might be optimal for fasting, and what are some of the benefits and roadblocks you might encounter? Intermittent fasting can be a useful skill to add on top of your foundational nutrition practices - find out more in this episode.
S7E11: Nasal Breathing in Training
March 06, 2020 10:00 - 39 minutes - 54.8 MBWhy use nasal breathing in your aerobic training, and how do you get started? Breath control can give you an extra edge as an athlete when you master these techniques - and can also be a useful tool for transitioning between fight or flight stress responses into rest and digest. Today we'll talk about how to implement these tools for yourself - give it a try!
S7E10: Your Biggest Lesson From Fitness
February 28, 2020 07:15 - 38 minutes - 52.2 MBWorking on improving your fitness carries over to many different aspects of life, in and out of the gym. Today's listener submission prompts us to connect training to our biggest takeaways for life - and invites you to do the same.
S7E9: Use Your Learning Style for Fitness & Nutrition Change
February 21, 2020 10:00 - 38 minutes - 52.2 MBSurge ahead in building great foundational habits by using the learning methods that work best for you. When you develop awareness of what really works - and where you get stuck - you can overcome the points that make most people quit when they're trying to change how they eat or train. Dive right in and get overwhelmed? Listen and think carefully, then tentatively try a step? What physical cues have worked best for you in training for a movement concept to really sink in? This episode will...
S7E8: Taking Good Health Too Far
February 14, 2020 10:00 - 37 minutes - 51.3 MBWhen a perfect organic diet and hours of exercise are taken to an extreme, it puts your mental and physical health at risk. Let's take an honest look at when healthy habits that started with the best of intentions become all-consuming - leading to depression, isolation from friends and family, and poor physical health. We are all drawn to people in the public eye who seems to have it all together, but what's beneath the surface of extreme lifestyles in health, training, or even business? Pe...
S7E7: The Group Fitness Model: Fun vs. Results
February 07, 2020 07:20 - 41 minutes - 57.6 MBOf course you can have some of both - but a recent Morning Chalk Up op-ed got us talking about limitations of the group fitness model when more care and individual attention is needed. Gym owners, coaches, and clients all need to win, so what do you offer or look for as a client, and at what price? Todays discussion will give some food for thought from the perspective of the individualized coaching service.
S7E6: Escaping the Comparison Trap
January 31, 2020 07:31 - 34 minutes - 47.8 MBWe will all encounter a day when our best effort does not look the same as it was a few years ago. Comparing yourself to others or to previous versions of yourself when your life circumstances, time for training, and physical body has changed will rob you of joy - and disconnect you from your health and fitness. Today's action plan will help you reframe what your best effort looks like and help you stay consistent to find happiness and purpose in your training - no matter what it looks like...
S7E5: Muscle Mass Madness
January 24, 2020 10:00 - 39 minutes - 53.7 MBWhen we asked what's on your mind, many of you had the same response: MUSCLES. So if you just plain wanna get jacked, what's the best way to go? From what and how much to eat, to macronutrient strategies, to training volume and more, we're breaking down what it really takes to pack on the pretty pounds. And for those of you who still want strength without hulking traps of steel, these tips will be good insight for you into how muscle development truly works.
S7E4: Nutrition for Kids - Or the Kid in All of Us
January 17, 2020 10:00 - 40 minutes - 55.5 MBGood luck educating your three year old on why they should calmly put the cookie down. So how do you teach your kids good nutrition habits and show them how to eat well? Today’s tips will not only help parents, but are good for the kid in all of us when it comes to picky eating, sweets, and junk food.
S7E3: The Happy Middle Training Plan
January 10, 2020 10:00 - 41 minutes - 57.6 MBSo you've come to terms with the fact that you're not a professional athlete. But you still want to keep a higher than average fitness level. How do you ramp it up for the occasional throwdown without ruining your ability to focus at work and feel good in your day to day life? Today we tackle the topic of the happy middle ground of training and lifestyle practices, and what considerations will help you decide where to land between high level competitive fitness and health and longevity prac...
S7E2: Social Pressures Around Food, Alcohol, and Training
January 03, 2020 10:00 - 35 minutes - 48.3 MBWalking into temptation is unavoidable when making lifestyle changes for better health and performance. Navigating drink offers, pressure to jump into a group workout, or bowls of peanut M&M's is a fact of life. Today we talk about how to understand the value of what you get from these things, become clear with yourself on what you want, allow room for freedom and deviation, and communicate your boundaries to others in a way that feels good.
S7E1: Resolutions With a Twist
December 27, 2019 10:00 - 38 minutes - 53.2 MBNew year, new you? Some are tempted to go big with New Year’s resolutions that are long gone by June. Or end up reaching goals, only to feel disappointed. In this episode, we dig further into the traditional approach to New Year’s resolutions to transform them from a pass/fail endeavor into an opportunity for reflection and focusing on the feelings we want more of. Then the challenge is creating consistency to bring more safety, energy, health, love, kindness, or whatever you crave into your...
Special Episode; John Berardi, Part Two: Earning and Applying Knowledge - For Maximum Impact
December 20, 2019 10:00 - 51 minutes - 70.8 MBPicking up from Part One of this special episode, we return to our conversation with John Berardi on exploring the limits of what you know so it no longer limits your progress. In addition to expanding your network, learning intentionally can propel your career and help you make an impact to be proud of. Tilt the balance from consumer to creator with this Change Maker’s advice for anyone who wants to do meaningful work in the world.
Special Episode: John Berardi, Part One: Unique Gifts, Limiting Factors, and the Space Between
December 13, 2019 10:00 - 46 minutes - 64.1 MBJohn Berardi, Co-Founder of Precision Nutrition and author of Change Makers, joins us on this two-part special episode. Whether you seek to improve your career, your training, or specifically your profession as a health and fitness coach, John shares his insights on how to get there by assessing your unique gifts as well as your limiting factors, and knowing how to bridge the gap.
Krista Scott Dixon, Part 2: Simple is the Strongest Path
December 06, 2019 07:01 - 47 minutes - 64.5 MBYou may not want to hear it, but the explanation for not looking and feeling the way you want is usually more simple than you suspect. But the good news is that you can change it - if you appreciate the fundamentals. Krista Scott Dixon continues the conversation about simple ways to level up your nutrition and digestion, and how to find success.
Talking Nutrition With Krista Scott Dixon, Part 1: Evidence and Awareness
November 29, 2019 10:00 - 49 minutes - 67.3 MBKrista Scott Dixon, PhD., of Precision Nutrition joins us in this two part special episode to share the most effective ways to learn how to eat for your needs. Coming from an academic background, she balances her approach between evidence gathering and lived experience, channeling her knowledge into PN’s groundbreaking nutrition coaching curriculum. In Part One we discuss how important it is to increase awareness of how your own body works, as well as widening the scope of how women’s experi...
S6E12: Shouldn't I Be Shredded By Now?
November 22, 2019 10:00 - 38 minutes - 52.8 MBIt can be disheartening to look at other athletes' bodies and wonder why you don't look like them. Today's listener question is from someone who's doing most things right - training hard, eating well, and living that healthy fit life consistently. But he wonders why he hasn't packed on as much muscle as he'd like to. Comparison-itis is common in the fitness world - hear our take on how to get perspective on where you stand.
S6E11: Aging and Training - The Later Years
November 15, 2019 10:00 - 37 minutes - 51.9 MBSexy 80 year old wannabees, listen up! As we age, what can we expect in terms of how our bodies feel and respond to training - and what can we do that’s within our control to stay active and feel a sense of vitality in our later years? We’ll give you some markers to pay attention to and discuss this often neglected topic for Masters athletes as well as those in the general population who want to maintain energy and meet the physical demands of their lives.
S6E10: How Much High Intensity for Health?
November 08, 2019 10:00 - 37 minutes - 51.9 MBFor the regular Joe or Jane with a 9-5 job, how much high intensity is appropriate for health and longevity? This episode delivers some food for thought around research studies - as well as real talk on what we see with our clients in the gym every day. Here’s how to know how much is too much intensity, and what to look for when you or your athletes are riding the line.
S6E9: Rhythm of the Night (Shift)
November 01, 2019 09:00 - 33 minutes - 45.7 MBConsistent rhythms of sleep, training, and nutrition are essential for great fitness and body composition - but what if your schedule is upside down from shift work or other factors? This episode is packed with tips on discovering your optimal rhythms, where to place your workouts, choosing your priorities, and winding down when you're sleeping during odd hours. If you're a night owl by choice or by necessity, this episode will help you find your fitness groove.
S6E8: Will More Muscle Ups Make You Happy?
October 25, 2019 09:00 - 40 minutes - 55.4 MBDoes your happiness and fulfillment shift based on how many muscle ups you can do? Changes in our priorities and subsequently, our bodies' abilities can reshape our sense of identity and even affect our self worth. Today's discussion gives more to focus on besides one rep maxes and reps when you're searching for a feeling of achievement in the gym. If you've ever struggled with a setback or a shift from competitive focus to longevity, this episode is for you.
S6E7: An Extra Thirty Minutes
October 18, 2019 09:00 - 33 minutes - 45.4 MBIf you had extra time in your day, what would be the most impactful way to spend it to help your health, fitness, or longevity? Today's listener question got the gears turning and we cover areas to improve on for sleep, digestion, fitness, and more. Whether you have a little or a lot, giving some attention to where you spend your extra time can make a huge difference in your body composition and health - so listen in for some ideas on which direction to go.
S6E6: Think Fast (Food)
October 11, 2019 09:00 - 28 minutes - 38.5 MBIf the drive through window is a regular part of your routine, today’s episode is for you. What do you do when you want to be fit, but all your friends eat fast food? Or maybe your significant other refuses to give up their gummy bear jar, or you need to entertain clients eating out several nights a week. It all comes down to consciousness and commitment to your priorities, so listen in for some guidance for when you need to think fast about what you eat.
Special Episode: All About Awakening
October 04, 2019 09:00 - 32 minutes - 44.4 MBLooking back at Awaken Training Series, we’re covering the key themes of Functional Bodybuilding as they’ve evolved over time. If you or your clients are still looking for ways to improve movement quality and progress with purpose, dive into the details of what makes FBB-style workouts so effective at getting stronger, faster, and better without burnout.
S6E5 - High Touch Coaching in the Digital Age
September 27, 2019 09:00 - 39 minutes - 53.7 MBToday we take you through the ins and outs of virtual coaching, which can be highly rewarding for both coach and client with the evolution of technology. Still, there are points to consider when you can’t be in the same room as your client, from personal touches to watching movement to setting expectations for communication. In response to a listener question, we’ll give some pointers from our experience coaching clients one to one both online and in person, as well as delivering online grou...
S6E4: The Magic Macro Balance
September 20, 2019 09:00 - 36 minutes - 49.5 MBIf one diet approach worked for everyone, we’d all be ripped to shreds. But as you probably know, it ain’t as easy as 1-2-3. That said, let’s say you’re searching for the perfect carb to protein and fat ratio for great performance and body composition, like today’s listener submission. Learn our recommendations for what to do first, how to pick good targets to track, and how long to stick with it before you change up your equation.