Choose Hard with Cody McBroom

721 - How To Simplify Meals, Top Exercises Per Body Part, and More…

If you follow foodies or fitness influencers on Instagram, you’ve probably experienced some overwhelm… so how do you reduce that and stop complicating your meals to simplify your diet see serious success? In this podcast, Cody teaches you the mindset and actual strategies behind accomplishing just that!Then dives into his top 3 exercise for shoulder, back, quad, and glute development! And finally, finishes with some cardio talk (what kind, when to do it, and how much to do).—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:1:05 - What would you say to someone who is feeling overwhelmed by food and all the recipes etc being shared on social media? (Which in turn is making planning their meals twice as hard) ... What 'back to basic' principles/advice would you give?12:15 - Would love to hear your 3 FAVORITE exercises to grow/build your: Shoulders, back, quads and glutes.27:15 - How much cardio (low or high intensity) should I be doing if I want to lose fat/inches?—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/TailoredCoachingMethodEmail – info@tailoredcoachingmethod.com Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and More…

720 - How Do I Know If I’m Overtraining Or Overreaching? (Research Review w/ Dr. Brandon Roberts)

Overreaching is an accumulation of training and/or non-training stress resulting in short term decrements in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to a few weeks.Non-functional overreaching is the step before overtraining and is hard to describe. Some have said that it is a short-term version of overtraining that is easier to recover from. However, there is very little research on non-functional overreaching.Overtraining is an accumulation of training and/or non-training stress resulting in long-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of maladaptation in which restoration of performance capacity may take several weeks or months.Symptoms of overtraining:Acute and chronic immunosuppression which leads to increased risk of illnessMental health issues: depression, anxiety, and lowered libido Decreased performance Weight lossSleep disturbance Higher risk of injuryFatigue Preventing overreaching or overtraining requires periods of training that are recovery-based or complete breaks from training. A common misperception is that [Overtraining is simply an issue about excessive training loads. For example, nutrition and life factors (e.g., calorie deficit, stress) can increase the risk of both overreaching and overtraining.https://sci-fit.net/overtraining-underperformance/—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -

719 - Gen-Pop Training Like Athletes, Teaching Macros, and More…

This podcast is going to teach you A LOT about achieving your ideal physique!First we dive into exactly how you should be going about cardio for fat loss; whether to utilize more lifting or cardio, how to adjust your NEAT, HIIT vs. LISS, and more…Then we talk shop about the latest program inside the tailored trainer app, The Everyday Athlete, and Cody dives deep into exactly what the program looks like, how to build the physique of an athlete, and the specific scientific methods used inside the programming itself. Lastly we touch on teaching someone the fundamentals of a macro tracking based diet for fat loss!—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:6:00 - If I’m training 5 days a week (Female Physique), am I supposed to add 1 or 2 conditioning days in for cardio? I have a desk job so I barely get 5,000 steps in but I feel exhausted to do any more than 5 days of lifting. My goal is to build muscle but I also have some body fat to lose. Do you recommend lifting less & adding cardio or focusing on getting more steps in?17:45 - When is the everyday athlete coming out on the Tailored Trainer App?29:05 - How do you teach someone to weigh and measure their food when they first start coaching? And do they measure what they are currently eating for a period of time before you set their macros?—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/TailoredCoachingMethodEmail – info@tailoredcoachingmethod.com Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and More…

718 - The Tailored Life Rules For Success

The entire TCM team got together in Arizona about a month ago and during the retreat, created a set list of core values. It has since become our code of ethics; a list of principles we LIVE by, essentially. But as we reflected on the trip and on these principles... We realized that these are some of the foundational keys to our success AND this list is exactly what separates us from the rest of the coaching industry.We recorded a podcast on this list of core values because we believe that if you have a relentless commitment to living by them, you will not only produce MORE success and BETTER results... it will significantly increase your fulfillment in life.Here's the list: Expect to earn everything; handouts do not exist. Thou shall endure the relentless pursuit and focus on the process more than the outcome itself; this is an infinite game. You shall “Move The Dirt”... Show up, every-single-day, and make progress - be that an inch or a mile. Expectations shall be exceeded; every action, interaction, and transaction made will be over-delivered. Honor yourself; be unapologetically yourself. Honor those you serve; be real, be honest, be transparent. Details matter; how you do one thing, is how you do everything. Whether people are watching or you’re in the shadows, give your all to everything you do (big or small). Thou shalt not be negative. Stay positive, be enthusiastic, and bring energy into every day and every situation. Be selfish, but only to continue being selfless. One cannot become a go giver, without giving to thyself first. One cannot deeply connect, without connecting with thyself first. Invest in you, so you can invest in them. You shall live life at your highest potential. You breathe rare air and are a rare breed. Show it, by living each day congruently with that.—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -

717 - How To Lose Belly Fat (Specifically), Breaking Diet Plateaus, and Customizing Tailored Trainer Programs

Another jam packed Q&A! This time, diving into fat loss for the vast majority of the show.We spend a decent amount of time discussing losing belly fat and whether or not your strategies need to change in order to lose the last little bit of weight you have left to lose AND if methods change when talking specifically about the fat on your stomach.Then we discuss breaking through fat loss plateaus and what dietary changes need to change in order to do so (if any - because at times, it's not the diet... it's the client).And last but not least, we chat about some of the programming in the tailored trainer, how to customize it, and future plans for the app!—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:0:45 - I am a fitness nutritionist- I've worked with a lot of folks one on one....many thanks to your podcasts! I have been working with a lady however, and am stumped. She is 48, 280#, works out 4-5 days a week strength training, logs and tracks her food- she is doing all the work. We have done baseline for a full 4 week reset, and dropped calories for 4-5 weeks. No change- not on the scale, measurements, photos, nothing. She also did nutrition with another local nutritionist, and had no luck with her either. We are trying again- but am I missing something? She should easily be able to let go of some lbs being overweight like she is- but she is holding on to it all for dear life. Any suggestions on other avenues to try?13:00 - I know that everyone wants to know how to get rid of belly fat! But, what is a practical way to go about it? I had a baby a year and a half ago and have been progressively overloading in the gym and have gone through multiple nutritional periodization with maintenance and cuts since that time! All of that is going well, and I feel stronger, but my midsection still looks like I had a baby a year ago! Thoughts on how to address that. Thanks!24:30 - If I’d really like to do a 4-day program in your training app, but I can only train for 3 days. Can I do it like this? Week 1: day 1, 2, 3 Week 2: day 4, 1,2 etc—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook -

716 - How Much Do Genetics Affect Progress? (Research Review w/ Dr. Brandon Roberts)

The concept of human variation in the ability to respond to exercise training was proposed almost 30 years ago. In a series of standardized and carefully monitored exercise training experiments conducted with groups of sedentary young men and women, 18–30 years of age, it was shown that there were large interindividual differences in the response to training, i.e., trainability.Let’s begin with an example: Height, which is important for sports like basketball and volleyball, is estimated to be 80% heritable. This means that if you don’t have tall parents you probably won’t be an elite level athlete in those two sports. This data set also found that  genetic factors explained 59% of variation in body mass index and 50-60% in the strength measures. The main problem is that we don’t know which genes are responsible for changing performance.In research, most of the genetic studies have focused on aerobic endurance, specifically using VO2max, which measures the maximal amount of oxygen you can utilize during an exercise test. The heritability of VO2max is about 50%. Muscle strength and power heritability is somewhere between 30-80% depending on the type of exercise.The most comprehensive data on the individual differences in trainability come from the HERITAGE Family Study, in which 742 healthy but sedentary subjects followed a highly standardized, well-controlled, laboratory-based endurance-training programme for 20 weeks. The authors found that after adjustment for age, sex, baseline maximal oxygen uptake and baseline body mass and composition the heritability of the maximal oxygen uptake response to 20 weeks of standardized exercise training reached 47%. That’s not very much.In science, we often use animals to do experiments. Several selection experiments have confirmed the concept that there is a substantial genetic component to the trainability of exercise performance traits. For instance, in one study on selection for high and low responses to treadmill training in rats, the mean running distance increase of the founder population was 222 meters (Troxell et al. 2003). Pairs of lowest and of highest responders to training were mated, and their offspring were later exposed to the same treadmill training programme. Offspring from the low line did not differ in trainability from the founders, while those from the high line improved their running distance by more than 60% over the low line. These results also revealed that the narrow heritability of running performance trainability reached 43% in rodents.Moving back to humans, two of the most studied genes are angiotensin converting enzyme I (ACE I/D) and alpha-actinin 3 (ACTN3).The ACE I/D polymorphism was the first genetic factor to be associated with human performance. The ACE gene codes for angiotensin-1 converting enzyme, part of the renin-angiotensin system responsible for controlling blood pressure by regulating body fluid levels. The I allele, which represents an insertion of 287 bp, is associated with lower serum and tissue ACE activity and improved performance in endurance sports. The deleted form of the variant (D allele) is associated with higher circulating and tissue ACE activity and enhanced performance at sports short bursts of power. The literature on the ACE allele is somewhat controversial, with a recent meta-analysis indicating that here was no statistically significant association bet

715 - Cardio During Reverse Diet, Neurotype Training, and Mixing Endurance / Strength Goals

We have 3 really solid questions to cover in today's podcast!We discuss reverse dieting, but more specifically what to do with NEAT and cardio during that reverse. Often people don't even pay attention to it, but it plays a major role in fat loss AND metabolic adaptation, therefore adjustments need to be made and monitored for absolute success.Then we dive into Neurotype training and dieting, which is a method of creating someone's training program and diet plan based on their personality type. Is this worth focusing on? Or is it just a made up method without scientific backing?Lastly, we discuss something that was on a recent research review - concurrent training. Cody explains exactly how to split up your training in order to prioritize multiple goals (i.e. endurance and strength or hypertrophy), simultaneously.—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:2:30 - I went through a cut, reverse and now at maintenance all throughout my average steps/day were around 16k, if I lower them now, will it cause fat/weight gain if I keep my calories the same?15:30 - There are very different opinions on this, and I am curious on what you think. When it comes to running and weightlifting - how much is too much running if the primary goal is to build muscle? (But still maintain a decent cardiovascular capacity)Its not as easy as "Just eat more" if you are running 70-100km a week.. It comes down to recovery, the ability to adapt to the weightlifting, hormones, and the mixed signals the body receives.25:55 - What are you thoughts on training based on someone’s personality type?—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/TailoredCoachingMethodEmail – info@tailoredcoachingmethod.com Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, Th

714 - Annie Miller - Mastering The Basics For Sustainable Results

Annie Miller is a Certified Strength and Conditioning Specialist (CSCS) and Online Coach who has a long background inside the Fitness Industry. She's been an athlete, she's been a strength coach, she's studied at the collegiate level - working with top level athletes, and she's come out the other end to build her own business, while also teaching others how to build theirs, organically, as well.The thing I love about Annie, which you'll see come out a lot in this podcast, is her emphasis on Mastering The Basics and Simplifying the process of strength training / program design. We dive deep into the details here and discuss how results truly happen, how to keep it simple but still be successful, programming effective workouts, being a female entrepreneur in the fitness space, and how to stay authentic in a world of so much inauthenticity. You'll enjoy this one.Follow Annie on instagram @anniemiller.co—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:5:00 - Who is Annie Miller?12:15 - Annies philosophy to coaching16:15 - How to explain the simplicity of training18:20 - Balancing training and life for clients19:30 - Experienced vs Evidence based28:25 - Thoughts On Body Positivity34:25 - Most Common Problems In Lifting Weights With Women41:30 - Annies Training Programming Course49:00 - Business Coaching56:20 - Legit Business Owner vs Influencer1:01:05 - Where you can find Annie and all of her content. —-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/TailoredCoachingMethodEmail – info@tailoredcoachingmethod.com Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Des

713 - When To Make Diet vs. Training Changes, How To Lose 100lbs, and More...

Another Q&A that's FULL of applicable information! Today we dive into improving your sleep and how to determine what your Oura ring is actually telling you, when to make changes to your macros vs. when the changes needed are within your training plan, when a very-high protein diet might come in handy, and finally - what changes when we're trying to lose 80-100lbs or more of weight, compared to someone simply losing 10-30lbs.—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:0:40 - thoughts on very high protein diets for certain kind of people? meaning 3g+/kg - athletes? bodybuilders? chronic illness etc6:00- My Oura ring consistently shows my heart rate goes up when I sleep the first couple hours & suggests it could be that I'm eating before bed and forcing my digestion to get to work instead of resting while I snooze. The question I have is should I actually be worried about this from a recovery standpoint? I'm getting >7 hrs of actual time asleep and my other Oura Ring sleep measures are great (except it thinks I fall asleep too fast, I say it's just jealous of my sleep-on-command skills). Do you have any tips or thoughts on resting heart rate stabilization during sleep? My pattern is generally downhill not the hammock they say is ideal.11:50 - How do you know whether it's macro or training changes you need to make when you feel like you are spinning your wheels? ... And are there common tweeks you tend to make to someone's macro split who has hypothyroidism?15:50 -  I just listened to your latest podcast with Alan. My question, can you cover what you would do for people with over 100 pounds to lose? Most of your content falls in the 20-40 pound range. Are there any differences to how you would approach these cases? And any studies that back up if we should give “different” nutrition advice? Thanks for all you do.—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube -

712 - Does Concurrent Training Really Work..? (with Dr.Brandon Roberts)

Concurrent training may compromise strength, power, and/or hypertrophic adaptations, which is commonly referred to as the interference effect.Some results indicated that there might be a decrease in adaptation to resistance training when it is combined with an aerobic training program. It seems that resistance training enhances aerobic training, but not vice versa (Hickson 1980; Hakkinen et al., 1993; Kraemer et al., 2005). The first meta-analysis on concurrent training in 2012 found that concurrent training limited (by about ~20%) the amount of strength, power, and hypertrophy that could occur compared to strength training alone.A few years later some different scientists looked at a very similar data set, and what they found was that when you compared concurrent to strength training, the farther you separated the endurance component from the strength component, the better. There’s actually a nice dose-response up to about 24 hours of separation between training types.Endurance exercise primarily increases the number of mitochondria (aka mitochondrial biogenesis). Resistance training mainly increases the size of the muscle. These are somewhat competing pathways.Endurance training stimulates molecular pathways such as PGC-1, CaMK, calcineurin, AMPK, and MAPK which underly the cellular processes that promote mitochondrial biogenesis and angiogenesis, which lead to an increase in endurance capacity.AMPK is a key energy sensor of the cells and is an inhibitor of the AKT-mTOR pathway.Even though the animal studies have been impressive at showing that AMPK can directly inhibit mTORC1 activity and muscle growth, acute studies in humans are not definitive. Plus, most studies have examined acute molecular responses up to 4 h post-exercise, whereas mTORC1 signaling persists for up to 24 h post-exercise while AMPK is active for a much shorter period (~3h).There was a more recent meta-analysis in 2018 that found HIIT and RT does not negatively impact hypertrophy or upper body strength, but does have a possible negative effect on lower body strength. However, the negative effect can be ameliorated by incorporating running based HIIT and increasing time between exercise modes.Finally, the newest meta-analysis found that concurrent aerobic and strength training did not interfere with the development of maximal strength and muscle hypertrophy compared with strength training alone. Yet, the development of explosive strength was reduced by concurrent training. The subgroup analysis was only significant within the explosive strength measurements, indicating that there was a detrimental effect of doing concurrent training within the same session, but if separated by 3 hours the effect disappeared.—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Extra Content For You: How We Coach: