54. Q+A Day | Weighted Vests, HIIT Timing, and Hypertrophy vs. Progressive Overload
Release Date: 05/08/2025
79. Grit vs. Grace: The Truth About Balance, Burnout, and Showing Up Anyway
The Fitness League
Is it hustle… or is it survival mode? In today’s episode, we unpack what it really means to balance grit and grace in a world that glorifies grind culture. From the chaos of modern schedules to the pressure to do it all, we’re cutting through the noise to talk about how flexibility, consistency, and mindset shifts can help you stay in the game without burning out. We share how our own routines have evolved—especially as parents, business owners, and health professionals—and how you can build sustainable habits that don’t require perfection. Plus, we weigh in on the ancestral health...
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78. Q+A Day | The #1 Habit Behind Our Consistency, Best Protein Picks, & Quick Workout Hacks
The Fitness League
What’s the one habit that’s helped us stay consistent, energized, and strong while juggling parenting, business, and real life? We’re answering that in today’s Q+A episode — along with two more powerhouse questions you won’t want to miss. We cover: The mindset and recovery habit that’s made the biggest impact on our energy and consistency Exactly what to do when you're short on time — is it better to do one set of everything or knock out full sets of fewer exercises? The truth about protein powders: the pros and cons of plant-based vs whey, which feels better for...
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77. We Judged 20 Fitness Fads So You Don’t Have To
The Fitness League
From cold plunges to booty bands, 75 Hard to walking pads — the fitness world is flooded with trends claiming to be the next big thing. But are they actually worth your time… or just another fast track to burnout, boredom, or broken knees? In this episode, we put 20 of the most popular fitness fads on trial. No filters — just real talk, bold opinions, and honest takes on what’s actually helpful… and what’s total nonsense. We cover: The real deal with 12-3-30 Whether HIIT every day is helping or hurting you Why some trends are all hype and no science The hidden risks behind...
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76. Q+A Day | The Truth About Zone 2, Running Shoes, & Fitness Trends
The Fitness League
In this Q&A episode of The Fitness League, we tackle the real questions busy humans are asking—from mastering Zone 2 cardio to managing kindergarten chaos. We break down the truth about heart rate training (and why most people are doing it wrong), how to actually stay in Zone 2 without burning out, and why your footwear might be sabotaging your lifts and runs. We also dig into: ✅ The misunderstood science behind cumulative fatigue ✅ Cardio alternatives for parents and home-gym lifters ✅ Estimating macros for home-raised meat ✅ The pressure of parenting milestones (like...
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75. Are You Wasting Your Workouts? New Research Reveals the Truth About Training Volume
The Fitness League
More sets = more gains? Not so fast. In this episode of The Fitness League, we break down a brand-new meta-analysis that challenges the age-old belief that more training volume always leads to better results. We’ll walk you through what 67 studies revealed about how many sets per muscle group actually lead to optimal hypertrophy and strength—and where doing more can actually backfire. Whether you’re lifting 3x per week or programming for clients, this is the data-driven breakdown you’ve been waiting for. Learn the sweet spot for per-session volume, the difference between total vs...
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74. Q+A Day | Pregnancy, Postpartum & Performance | What Most Coaches Won’t Tell You
The Fitness League
In this Q+A episode, we’re breaking down the real answers to the questions so many women are Googling at 2 a.m. (and not getting straight answers on). We’re covering everything from gestational diabetes to HRV, postpartum recovery, and how your menstrual cycle actually affects your workouts. Here’s the truth: you don’t need fear-based advice, shame-loaded commentary, or influencers selling you false promises. You need real science, practical guidance, and coaches who understand your lived experience. We dive into: Why gestational diabetes is hormonal, not your fault — and how...
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73. Why Fitness Shouldn't Be Your Life (But Should Shape It)
The Fitness League
Feeling like fitness has taken over your life? You’re not alone. In this episode, we’re breaking down a mindset shift that changed everything for us: fitness isn’t your life—it’s how you live your life. We’ll share: ✔️ Why turning health into a full-time job backfires for most busy adults ✔️ How to stop chasing perfection and start using fitness as a tool to enhance your real life ✔️ What training and nutrition look like for us right now as parents, business owners, and normal humans ✔️ How social media’s “fitspiration” trap convinces you you’re...
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72. Q+A Day | Fat Loss Training Myths, Pregnancy Protein Needs & Creatine Mixing Tips
The Fitness League
In this practical and myth-busting Q&A episode, we’re answering your most pressing questions about fat loss, pregnancy nutrition, and supplementation. Whether you're just starting your fitness journey, navigating early pregnancy, or dialing in your recovery supplements, this episode has the no-nonsense answers you need. We cover: ✔️ Does lifting light weights for high reps help you lose fat? We break down the truth about training for fat loss and why old-school advice might be slowing your progress ✔️ How to calculate protein intake during pregnancy—especially when dealing with...
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71. Next-Level Recovery: 5 Cutting-Edge Protocols to Boost Health & Longevity
The Fitness League
Most people are stuck chasing trends that don’t work. In this episode, we break down 5 science-backed health optimization protocols that actually move the needle. From sauna and heat shock proteins to red light therapy, hypoxia training (including blood flow restriction), and breathwork — these are the proven ‘health extracurriculars’ used by top performers to amplify recovery, longevity, and mental clarity. We’ll unpack: How sauna use triggers cellular repair via heat shock proteins. Why red light therapy supercharges your mitochondria. How hypoxia can boost endurance, stem...
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70. Why You Might Be Aging Faster Than You Think — Even If You're Fit
The Fitness League
You train hard. You eat well. You take care of yourself. So why does it sometimes feel like your body is aging faster, not better? In this episode, we’re breaking down two powerful — and often misunderstood — concepts: biological age and your pace of aging. We’ll explain what they actually mean, the science behind the metrics that influence them (like HRV, resting heart rate, and sleep), and how they reflect what’s really going on inside your body. Whether you track this data with a wearable like WHOOP or not, the protocols we share today will help you slow down the clock and build a...
info_outlineIn this Q&A episode, we’re answering your top questions on training efficiency, performance, and smart muscle-building strategies. Whether you're short on time, looking to optimize your workouts, or trying to understand key training principles, this episode delivers clear, actionable insights without the fluff.
We cover:
✔️ The real benefits of using a weighted vest—for fat loss, endurance, and strength
✔️ When to add HIIT if you’re only lifting 3–4 times a week—and whether doing it post-lift is just as effective as separate cardio days
✔️ The difference between progressive overload and hypertrophy—and how both play a role in long-term muscle growth and strength gains
If you're serious about training smart and getting the most out of your time in the gym, this episode will help you level up your approach with confidence.
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Timestamps:
00:00 The Challenge of Morning Routines
02:56 Finding Sustainable Habits
06:02 Navigating Workout Programs
08:49 Understanding Fat Loss and Muscle Gain
11:55 Transitioning to a New Gym Environment
15:45 Balancing Parenting and Fitness
18:54 Integrating HIIT with Strength Training
21:06 Practical Applications of Science in Fitness
22:37 Understanding HIIT and Zone Training
24:38 Training for Race Day: Balancing Endurance and Speed
25:26 Adapting Training Programs for Individual Needs
26:27 Listening to Your Body: The Importance of Recovery
29:01 Navigating Digestive Health and Nutrition
30:44 Exploring Natural Approaches to Health Issues
35:31 Evaluating the Need for Supplements
42:32 The Role of Weighted Vests in Training
44:59 Maintaining Health During Pregnancy
45:28 Navigating Pregnancy and Nutrition
47:50 Managing Cortisol Levels and Morning Routines
53:08 Discussing Body Image and Food Choices with Children
01:00:12 Embracing Stretch Marks and Body Changes
01:06:22 Fitness and Politics: A Discussion on Controversy