Look Good Move Well

S6E3: I Hear You

September 13, 2019 09:00 - 35 minutes - 48.4 MB

As health and fitness coaches, we try to walk next to our clients and help them uncover their own potential for growth, whether through their training or their life experiences outside the gym. Mental health affects us all - and today we share some approaches we take with our clients and each other to be empathetic listeners and better sources of support.

S6E2: When Hip Homework Becomes a Full Time Job

September 06, 2019 09:00 - 31 minutes - 43.6 MB

It starts off with the best intentions - you realize you've got an imbalance, or a limited mobility issue. Your coach gives you some exercises, or you find some online fixes, or you see a physical therapist for a time - until you're foam rolling, mobilizing, and supplementary exercising nonstop. If your "helpful homework" has become a full time job, give this episode a listen for some big picture perspective on your training plan overall, and some specific ways to find out which fixes are ke...

S6E1: Peanut M&Ms, Broscience Fads, and Booze

August 30, 2019 09:00 - 43 minutes - 60.4 MB

Welcome to Season Six, where we kick things off with a rapid-fire question series on guilty pleasures, alcohol, and what fitness trends we wish would die. Want to hear what happens when we go hog wild on chicken wings, or how we handle eating out on vacation? Pop the popcorn and settle on in - just bring extra for Marcus, because he's not sharing.

Special Episode: Guide to Your Gut, Part Two

August 23, 2019 09:00 - 37 minutes - 51.6 MB

In the continuation of our two-part special episode on gut health, we dive into Marcus's personal experience with gut health protocols as well as what areas you can look at for yourself if you want to improve your digestion. Bad habits sneak up on all of us, but with some mindfulness and education, you can heal your gut so you look, feel, and perform better from the inside out.

Special Episode: Guide to Your Gut, Part One

August 16, 2019 09:00 - 39 minutes - 54.2 MB

In this two-part special episode, we're giving your gut some love to start to draw connections between your hugely important digestive function and your body composition, sleep, recovery, and overall health. Too often we reach for over the counter remedies or accept digestive distress as normal, when lifestyle and nutrient changes can massively boost your health, appearance, and performance. Today we start by looking at how the gut works, why it's important, and how to notice signs and symp...

Look Good Move Well Special Episode with Dr. Teddy Willsey, DPT

August 09, 2019 09:00 - 1 hour - 88.7 MB

Marcus Filly sits down with Dr. Teddy Willsey (@strengthcoachtherapy), to talk about staying in the training game for the long haul. How do you avoid injuries and be able to keep up big lifting numbers for years and years? We talk about the minimal effective training dose and how to determine what that is for you, and why simply doing rounds for time skips over a key part of physiological development. You'll also see where our two training approaches of Functional Bodybuilding and powerlifti...

S5E12: The Future of Functional Bodybuilding

August 02, 2019 09:00 - 38 minutes - 88.1 MB

In this episode finale, we take a big picture look at the place of Functional Bodybuilding in fitness. See how changes to how we talk about training and changes to the approach we take with clients can deliver an effective focus on health and longevity, without endlessly scaling workouts that were never appropriate to begin with. And learn what lies ahead for coaches and thinking athletes who want to diver deeper into the Functional Bodybuilding approach.

S5E11: Functional Bodybuilding in Groups

July 26, 2019 09:00 - 37 minutes - 51.7 MB

Tons of gyms out there are implementing more Functional Bodybuilding in a group format - terrific! But using movements that require more thought and careful execution can pose some challenges in a group setting. Today's episode covers some tips and tricks to introduce FBB to your groups without overwhelming your clients, and make sure your classes run smoother than a smoothie.

S5E10: HIIT Me With Your Best Shot

July 19, 2019 09:00 - 33 minutes - 76.5 MB

Have you ever heard the misconception that if only you crank up the high intensity, you’ll get shredded and stay that way in a few short minutes per week? Unfortunately, High Intensity Interval Training (HIIT) isn’t the magic answer. In order to better understand its role in training, we break down what HIIT really means, and the place of high bursts of intensity in intelligent program design.

S5E9: Green Means Go: Benchmarks for Training Volume and Intensity

July 12, 2019 08:03 - 32 minutes - 44.3 MB

Let's say you're crushing life outside the gym, like today's listener submission. Nutrition is on point, training is going well, and you're even meditating daily, you rock star. How much can you safely increase your training volume and intensity without going overboard? In this episode, learn the guidelines for getting after it and the warning signs for when you need to take it down a notch.

S5E8: It's OK For the Gym to Come First

July 05, 2019 09:00 - 33 minutes - 46 MB

Today’s listener question leads us to challenge some assumptions. When you’re trying to fit in work, friends, and family AND get a great night’s sleep and get more out of your gym sessions, it might be time to step back and see what your true values and priorities are. We’re often conditioned to feel guilty when what we really love conflicts with how we feel pressured to live. Tune in for a recommendation on clarifying your priorities, as well as tips to improve the quality of your fitness e...

S5E7: Get Conditioned - Without Getting Crushed

June 28, 2019 09:00 - 34 minutes - 78.1 MB

Make no mistake, you’ve got to push to see results from your fitness. But this episode shows you what’s between 0 and 100 so you can take an intelligent approach to your conditioning. Consistency makes the difference in keeping you healthy and motivated to train for the long haul, so learn how to stay in the sweet spot with these approaches to pacing and structuring conditioning work.

S5E6: Training While Trekking

June 21, 2019 09:00 - 33 minutes - 75.6 MB

What do you do when you value your fitness and a healthy lifestyle, but also want to travel and taste the far corners of the world? Today’s listener question gives us the opportunity to take a step back and appreciate how fitness and health can help us experience more in life, as well as provide some ways to honor your body while you enjoy yourself.

S5E5: Eat to Perform vs. Look Good Move Well

June 14, 2019 09:00 - 35 minutes - 81.7 MB

What are the differences in a nutritional profile for a competitive athlete vs. someone who wants to look good, enjoy training, and have energy and mental focus throughout the day? There are similarities we recommend to all our clients, and some key differences. How do you tell what to change if you're raising or lowering your training volume? We cover what you'll need to know in this episode.

S5E4: Getting Back to That Feeling

June 07, 2019 09:00 - 36 minutes - 49.5 MB

When you've lost that lovin' feeling for training, give this episode a listen for some insights into why it happens and how to get out of your funk. Often athletes get stuck in the picture of what training should look like even when it feels miserable, but the best approach is to walk away - literally. Use these pointers to empty your stress buckets and refuel your enthusiasm for getting back in the gym.

S5E3: What About the Cool-down?

May 31, 2019 09:00 - 34 minutes - 79.9 MB

We get a lot of questions about cool-downs, including today's listener submission. But first, let's get clear on whether you're looking for a true cool-down to transition your body and mind away from the sympathetic state into the next part of your day, or a finisher that will have the opposite effect. Then we'll hit some cool-down tips to give you plenty of options to try out for yourself.

S5E2: Nobody Gets Bored of Looking Good

May 24, 2019 09:00 - 34 minutes - 78.6 MB

Has a client ever come at you with an unrealistic expectation? Maybe to hit it hard and shed pounds fast, with who knows what going on in the kitchen and elsewhere in their lives? Today we answer a listener question about helping clients get what they need to make the changes they want by meeting them just where they are. Listen in for some ways to approach the conversation, as well as design programming that works.

S5E1: Becoming a Career Coach

May 17, 2019 09:00 - 36 minutes - 83.6 MB

We often get asked for advice from passionate fitness enthusiasts who want to craft a career out of coaching. Certifications are great, but you should also pursue ways to deeply connect with your clients and evaluate their needs. As we start on a new season of Look Good Move Well, we're covering the intellectual as well as emotional ways to grow into a kickass coach.

S4E12: When Fear is Here to Help

April 26, 2019 09:00 - 27 minutes - 63.4 MB

What’s the hardest feat you’ve ever accomplished? Physical tests such as competitions or difficult challenges are memorable not only because of the toll on your body, but because of the emotions they stir up. As Marcus shares in recounting some of his hardest tests as an athlete, being wracked with nerves, anxiety, and fear is extremely uncomfortable. In this final episode of Season Four, learn how you can accept these feelings as part of your journey, and use them to help you when you step...

S4E11: Secret Recovery Weapons

April 19, 2019 09:00 - 37 minutes - 85.7 MB

Want our list of secret recovery weapons? Number five will shock you! Just kidding - but you may be surprised that our favorite recovery methods do not involve foam rolling, bands, or mobility routines. When you’ve hit some hard training, you need to heal your brain, your soft tissues and ligaments, and even your gut from training stress. Learn what active recovery really means, and what to do outside the gym that will keep you ready to return for more. Want our list of secret recovery wea...

S4E10: A Very Bulky Episode

April 12, 2019 09:00 - 41 minutes - 95.2 MB

Clean bulk? Dirty bulk? Recomp? Today we take a question from a listener who just wants to lose those love handles, and we'll carve through the confusion on bulking and cutting. If you want to look good naked not just this year, but for decades or more, you can step off the diet merry-go-round for good with the tips on both training and nutrient intake in today’s episode.

S4E9: The Case of the Niggling Shoulder

March 29, 2019 09:00 - 36 minutes - 82.6 MB

Got aches and pains? Who doesn’t? Despite this extremely common side effect of training (and life in general), fixing bothersome pains isn’t so simple. Today we explore the ideal scenario of working with a pro to assess and prescribe training that helps your body heal and stay sound. And we’ll also give you some takeaways to try on your own - including one exercise that all niggling shoulders will love.

S4E8: Movement Play for Busy Grownups

March 22, 2019 09:00 - 32 minutes - 73.9 MB

To keep the joy alive in your fitness, it’s worthwhile to include time to play and explore new movements and skills. But most of us are so busy we can barely hang on to our schedules of getting in a planned workout and making it to the next thing on the list for the day. If the days when you could head to the park and play around for hours are long gone, listen in for some ways to keep play and exploration alive in your busy schedule.

S4E7: Pre-Fatigue in Training

March 15, 2019 09:00 - 32 minutes - 75.4 MB

We all know that warming up is essential for a successful training session, but it’s tempting to skim through preparations to “save yourself” for the parts that excite you the most. When you bring intention and energy to your training prep, you can get more quality out of your session and improve your athleticism while still staying safe and injury-free. In today’s episode, we talk about maintaining quality throughout your entire training time, and how much is too much preparation.

S4E6: Social Creatures and Individual Design

March 08, 2019 10:00 - 27 minutes - 61.9 MB

Many of our individual design clients have this question that a listener also voices: what do you do when you crave the the motivation and fun that comes with the community aspect of a gym, while also staying true to your own body’s needs and your personal goals? Too much group fitness can make you feel crummy and contribute to nagging injuries and burnout, but we have social needs too. Balance both with suggestions from today’s episode.

S4E5: When Your Spouse is Stuck On the Couch

March 01, 2019 10:00 - 33 minutes - 77.7 MB

Have you poked someone you love lately…into getting to the gym? Being passionate about health and fitness is terrific - until you turn into “that guy” (or girl) who oversteps when trying to encourage family members on their own fitness path. Today we talk about taking on this touchy topic in a way that shows the love we have for our friends and family, and also allows them to stay true to their own experience. This is also a skill with a ton of carryover into coaching clients, so listen in ...

S4E4: Bodyweight Movement Bonanza

February 22, 2019 10:00 - 41 minutes - 94.6 MB

Simple equals strong! So what’s the role of bodyweight movements in a strength and conditioning program? Controlling your own body is an important benchmark before adding load with weights, and it can also stand on its own as an effective and challenging workout. Today’s episode gives some ideas on how to approach bodyweight movements in training, and we also answer a listener question about incorporating a weight vest into your program.

S4E3: Choosing a Coach

February 15, 2019 10:00 - 41 minutes - 94.3 MB

When you’re looking for a guide for your health and fitness, be sure to choose someone who can not only write a great program for you but also be there to support your growth as a person. What should you look for in a coach, how much should you pay, and what can you do as a client to get the most out of your experience? Get some guidance for coach and client success in this episode.

S4E2: Movement Pattern Power

February 08, 2019 10:00 - 31 minutes - 71.8 MB

Today we’re digging into program design with the differences between bodybuilding, CrossFit, and the Functional Bodybuilding approach. We’ll cover some key differences between focusing on movement patterns vs. body parts, and also why assessing clients’ needs should be a constant part of designing workouts. If you’re bored by bodybuilding or find yourself squatting in almost every single class, get the framework for keeping your workouts or group classes functional and fresh.

S4E1: Making Morning Workouts Work

February 01, 2019 16:00 - 34 minutes - 79.8 MB

Despite our best intentions, evening workouts can get eaten up by work time or family obligations. Moving training time to the morning can help make your health a priority. But not all of us are cut out to roll out of bed in the wee hours and get after some heavy squats. In this episode, we’ll cover some tips to make your mornings easier and set a consistent tone for training that will help you when you need to make a schedule switch.

S3E12: Shift Work and Training

December 14, 2018 16:00 - 36 minutes - 82.8 MB

Lots of our listeners work long shifts with down time in between, or have full-on workdays that make tough training feel like too much. How do you develop awareness of what your body needs and find a sustainable rhythm, even if you work for 12 hours in a row? And what should your program on such a day even look like? On days when your brain takes a beating, learn how to prevent injury and go with the flow.

S3E11: Keto, Yes Or No?

December 07, 2018 16:00 - 33 minutes - 77.4 MB

Before you go keto, start intermittent fasting, or take on any popular diet, check these basics off your list to make sure you have sustainable habits down first. Diets come and go, but healthy practices will keep you looking lean long after the beef and cheese kick gets old. Med School Marcus will give you the lowdown on ketones in your body, and you’ll also learn when a diet like keto or intermittent fasting is appropriate to take on.

S3E10: Carport Fitness

November 30, 2018 16:00 - 34 minutes - 47.8 MB

A carport gym and a track are all Marcus used to get jacked in his twenties, and if you’re a student or on a budget, you won’t need much more. If you’re thinking of setting up a home gym or are limited in your access to equipment, get some ideas for the essential investments. We’ll also talk about what Marcus would do differently if he were transported back in time - get these takeaways for your own training now.

S3E9: All About Awakening

November 16, 2018 16:00 - 30 minutes - 69.2 MB

Looking 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.

S3E8: Powerful Protein

November 09, 2018 16:00 - 34 minutes - 78 MB

Protein is one of the factors that makes the biggest impact on your energy and body composition, but a lot of people struggle with inadequate levels in their diet. Today we’re talking about why protein is so important, and how to overcome barriers of preference, taste, and boredom to make sure you get enough.

S3E7: Craving Crappy Sugar? Change This

November 02, 2018 15:00 - 31 minutes - 72.9 MB

Afternoon sugar and cravings for crappy food can mean your body is depleted - especially if you’re training hard and getting behind on quality food. If you want to perform better, stay lean, and fuel your body well, listen in for what to change about your daily approach.

S3E6: Culinary Mastery: The Meal Prep Breakdown

October 26, 2018 15:00 - 32 minutes - 74.6 MB

Grab a notebook and pull up a seat - in this episode, Marcus shares exactly how he approaches meal prep for himself and his entire family, from the pantry to fridge to stove to grill. Fueling yourself with delicious food all weeklong doesn’t have to be a chore or take a ton of time. Get the full breakdown, including Marcus’s tasty marinade with only three ingredients.

S3E5: Liquid Nutrition

October 19, 2018 15:00 - 32 minutes - 74.2 MB

Do you sit down to eat breakfast, or grab a shake to gulp and go? In this episode, we discuss the ins and outs of liquid nutrition for meal replacement, nutrient supplementation, and weight loss or gain. Learn when to choose to chew, and be mindful of how you nourish yourself throughout the day.

S3E4: When the Game is Changed

October 12, 2018 15:00 - 33 minutes - 77 MB

Big changes to the competitive landscape of fitness mean an opportunity to re-examine your priorities in training. While those who dream of competing on a big stage may face disappointment, there are still many unknowns in what opportunities you'll have - and ways for both competitive and non-competitive athletes to get fired up about the training that happens day-to-day.

S3E3: Breathing and Bracing

October 05, 2018 15:00 - 27 minutes - 63.5 MB

If your heavy squat is incomplete without one big breath and a weight belt, tune in for some tips on breathing and bracing under different types of contractions. (Those of you in Awaken Training Series getting to that 15-second overhead squat are going to love this one.) And for conditioning work, Marcus shares some surprising advice for breathing and building energy during high effort sets that we’d love for you to try out.

S3E2: The Scores On the Board

September 28, 2018 15:00 - 34 minutes - 78.1 MB

The heart-pumping feeling of competing with the person next to you at your gym can be addictive. Your adrenaline can pull you into greater capacity. But is it the wisest choice for day to day training? Turning on the racing switch means there’s little room for quality movement and improving technique. This episode is for coaches whose athletes only seem to care about the score instead of moving well, and for athletes who wonder if your progress is hindered by a competitive atmosphere.

S3E1: Missing Out on Competition

September 21, 2018 15:00 - 31 minutes - 72.8 MB

What does Marcus - a 6x Games athlete - really miss about competing under the bright lights? And what lessons from that carry over to anyone who needs to change focus in their training, work, or life? If you’re bummed about the Regionals changes or life has thrown you a curveball in other ways, listen in for some gems on how to take what inspires you and let it light your way.

S2E12: Nutrition Elimination + Eating on a Budget

August 31, 2018 15:00 - 27 minutes - 61.8 MB

Food is an investment of your time that pays dividends in how your body feels and performs. If there’s something in your diet you suspect is stressing your system, learn how to experiment with eliminating categories of food for a time. Then we’ll hit three ways to keep your wallet happy and your food quality high.

S2E11: Thinking Athletes vs. Shut It Off and Go

August 24, 2018 15:00 - 32 minutes - 74.1 MB

Treat your brain as if it's the biggest, most beautiful muscle you've got and see what results you can get from your training when you slow down enough to take it in. There's a time and place to let your hair down, shut it off, and go - but more progress, satisfaction, and lessons that carry over to the rest of your life are all available to you every time you hit the gym doing the same workout you'd be doing anyway. Listen in today for some suggestions on how to become a thinking athlete.

S2E10: Three Key Questions for Change

August 17, 2018 15:00 - 32 minutes - 73.6 MB

Have you ever tried to change your nutrition by cutting out things like sugar and alcohol completely, but struggled to keep it up over the long term? Listen in for the three questions to ask yourself or your clients before any habit change with nutrition or training - and get some bonus tips on switching things up without having to think about what you're missing.

S2E9: A Different Approach to Group Class

August 10, 2018 15:00 - 28 minutes - 65.5 MB

Functional Bodybuilding took off as an alternative to constant high volume, high intensity training often found in group classes, but you don't have to go it alone to train in this style. Here's a look at how Functional Bodybuilding can work for groups to promote quality of movement, unilateral strength and balance, and support for aesthetics while keeping the fun of a community class.

S2E8: Set Yourself Up...For Failure

August 03, 2018 15:00 - 31 minutes - 43.3 MB

We all know the Instagram highlight reel doesn't show the full picture. But when failure is mostly invisible, how can you learn more about encountering the edge of your abilities in your training? Failure is an opportunity to grow and learn, but before you go for that 1RM, check the "failure matrix" in this episode for some keys to make the most out of pushing to the max.

S2E7: Vulnerability Is the Ticket to Success

July 27, 2018 15:00 - 25 minutes - 34.7 MB

Feeling vulnerable, afraid, and fragile is so uncomfortable that many people try to avoid it at all costs. Whether it's a competition, a scary workout, an uncomfortable movement, or something else in your life, getting cozy with that dark place of fear can ultimately lead to expansive learning and growth. Today we take a look at how to approach vulnerability in your training and what it can reward you with as a result.

S2E6: Getting Honest With Your Goals

July 20, 2018 15:00 - 42 minutes - 97.3 MB

Are your goals realistic? Today we’ll walk through shifting priorities with health, performance, and aesthetic goals and how to make sure your goals align with the way you live your life, breaking down some misconceptions on the way. We’ll leave you with a little homework for getting clear on your goals and would love to hear your results.

S2E5: Is Intensity King?

July 13, 2018 15:00 - 36 minutes - 50.1 MB

Hold the heavy breathing - at least until you've thought through your approach to intensity in training. Intensity has its place, but no one can live there all the time. Here's how to combine Functional Bodybuilding with intensity peaks so you can build your fundamentals of motor control, mechanics, strength, and consistency, and then turn on the jets for competitions or max effort moments.

Look Good Move Well

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