Our last 6-week training cycle of 2025 starts MONDAY. Splits are changing, so make sure you take a listen so that you're ready to go for day 1. We have 6-weeks left of the year...don't let yourself slide into the "I'll start back in January" mindset :).
Enjoy!
K+J
In this honest, straight-talking episode of FOF Gym Chat, we dig into why we often say we’re “confused” about what to do — when in reality, we already know. From nutrition choices to mindset habits, we break down how to stop waiting for the easy answer and start taking the actions that actually move you forward.
It’s not about more information — it’s about owning your choices, facing your habits, and putting in the work. If you’ve been spinning your wheels or stuck in “I don’t know what to do,” this episode is the gentle (but firm) wake-up call you need.
“You’re not confused — you’re just waiting for the answer that you want to hear.”
In this week’s episode of FOF Gym Chat, we share an open, honest discussion about three hot topics in today’s fitness and wellness world — GLP-1s, peptides, and hormone replacement therapy (HRT).
We're not medical professionals, and this episode isn’t meant to be medical advice. Instead, it’s a down-to-earth conversation about what we’re seeing, learning, and thinking when it comes to these powerful tools.
From GLP-1 medications and peptide protocols to hormone therapy options, we explore the pros, cons, and questions you should ask before jumping in. It’s a refreshing, balanced take that encourages personal responsibility, lifestyle change, and doing your own research before trying anything new.
Enjoy!
K+J
Most people think progress means eating less and training harder — but what if that’s exactly what’s holding you back?
In this episode of the FOF Gym Chat podcast, we break down what it really takes to reach your goals — whether that’s fat loss, strength, performance, or simply feeling better in your body.
We’ll walk you through how to:
💪 Choose a clear goal (and stop trying to chase everything at once)
🥩 Fuel your training without fear of food
🔥 Understand the difference between a fat loss phase and maintenance
🧠 Build a sustainable approach that actually fits your life
This isn’t about the scale — it’s about creating a strong, resilient body and mindset that lasts.
🎧 Tune in to learn why the answer isn’t another diet… it’s a better plan.
Enjoy!
K+J
Ever wondered what separates people who make lasting progress from those who keep starting over? In this episode, we break down the levers you can pull to drive meaningful results in your fitness, nutrition, and mindset. From consistency and sleep to self-control and stress management, they explain how small, steady habits—not shortcuts—transform your health and identity.
Whether you’re chasing strength, fat loss, or better habits, this episode will help you figure out which levers to focus on next.
Enjoy!
K+J
In this episode of FOF Gym Chat, we dive deep into one of the most common topics in the gym — what to eat before and after your workouts. From the early morning crew at 5 a.m. to the class that closes out the day at 5 p.m. , we break down how timing, food choices, and hydration impact your energy, performance, and recovery. Learn how to fuel smarter, avoid the “I ate too close to class” regret, and fine-tune your nutrition so you feel strong in every session.
Enjoy!
K+J
Training cycle 8 starts Monday! This is the last full training cycle before the holidays start.
Commit.
Show up.
Train hard.
Let's go!
Enjoy -
K+J
Nutrition doesn’t have to be complicated. In this episode of the FOF Gym Chat podcast, we break down why focusing on protein and produce is still the most effective—and overlooked—approach to building muscle, managing weight, and improving health for the long haul. If you’re tired of hopping from diet to diet, this is the reset you need.
Enjoy!
K+J
As we age, strength becomes less about aesthetics and more about independence, health, and longevity. In this episode, we break down why muscle truly is your insurance policy after 40 — protecting your joints, metabolism, blood sugar, and overall quality of life. Whether you’re already training or just getting started, this episode will give you the perspective and tools to stay strong for the long haul.
Enjoy!
K+J
Most people think a “lifestyle change” means eating better or working out more. But the truth? Real change is an identity shift. It’s choosing discomfort in the short term to build resilience and freedom in the long term.
In this episode, we dig into why:
Choosing the hard thing now actually makes life easier
If nothing changes, nothing changes
Consistency builds resilience (and inconsistency destroys it)
Why comfort might actually be the biggest cost to your health
If you’re tired of feeling stuck or settling for “just existing,” this one’s for you.
Enjoy!
What do you do when you’re feeling sore, tight, or banged up? Quitting isn’t the answer — but neither is ignoring the problem. In this episode, we share strategies to modify training, prioritize recovery, and keep progressing even when you’re not at 100%.
Enjoy!
K+J
Our next training cycle starts on Monday, 9/1. Here's a breakdown of what to expect. Here's a hint...we will see lots of supersets :).
Enjoy!
Goals can be a great motivator — until they start feeling like a prison. In this episode, we’re digging into what happens when the very thing that’s supposed to inspire you starts holding you back. We’ll share how to spot the signs that your goals have become a cage, why flexibility matters, and how to shift your focus so you can keep progressing without burning out or losing joy in the process. If you’ve ever hit a goal and still felt unfulfilled — or found yourself trapped by your own expectations — this episode will give you a fresh way forward.
Enjoy!
K+J
The effort you put into growing—whether it’s emotional control, fitness habits, or mindset shifts—is changing you, even if you can’t see the results in real time. One day, life will test you… and the “new you” will show up. In this episode, we share a personal story from a day on the water that could have gone sideways—but instead became a win—because of years of small, unseen work. We’ll talk about why growth is often invisible in the moment, how to keep showing up for yourself, and how those habits eventually shine when it matters most.
Enjoy!
K+J
Everyone wants the secret to long-term results—but the truth is, it’s not flashy. It’s not intense. It’s not exciting.
It’s mundane.
In this episode, we dig into the not-so-glamorous habits that actually drive progress—like prepping your food, showing up to lift, walking after meals, and sticking to your plan even when it feels boring.
They’ll talk about:
Why consistency beats intensity (every time)
Real-life examples of “mundane” habits that compound over time
How to push through the funk when you feel stuck or unmotivated
Simple strategies for building systems that last
If you’ve been waiting for motivation to show up—this episode is your reminder that discipline is what builds results.
Enjoy!
K+J
Our next training cycle kicks off on Monday, August 4th. Join us as we chat about what to expect as well as our training splits for our upcoming cycle.
Still chasing quick fixes? This episode is your wake-up call.
We break down why the long game—not a 30-day shred—is the real path to lasting change. If you’ve ever felt frustrated by slow progress, this one will reframe your mindset and reignite your commitment.
You’ll learn:
Why quick fixes backfire (and what they cost you long term)
What real progress actually looks and feels like
How to stay motivated when results come slowly
Why building muscle and consistency is always worth the wait
This episode is equal parts truth bomb and encouragement—and a reminder that nothing worth building happens overnight.
Enjoy!
In this episode, we challenge the mindset that “skinny” is the goal. If you've spent years trying to get smaller, working out to lose weight, or eating less to tone up—this one's for you.
They break down:
Why chasing “skinny” leads to stalled progress and frustration
How muscle is the key to long-term fat loss and a faster metabolism
Why strength—not size—should be your goal
The freedom that comes from fueling your body and training for power
This is the episode that will shift your mindset, challenge the old narrative, and help you step into the strongest version of yourself.
Enjoy!
Our next training cycle kicks off on Monday, June 23rd. Join us today as we chat all about what to expect, our training splits, and how this is the perfect training cycle for summer.
In this episode of FOF Gym Chat, we tackle two questions that come up pretty regularly in the summer months:
1️⃣ “How many calories am I burning?”
2️⃣ “How do I stay on track while traveling?”
We break down the myth of exercise as the primary fat-loss driver (spoiler: it’s not!), and share realistic, guilt-free strategies for navigating vacations without losing your hard-earned progress. Whether you're new to the gym or a seasoned athlete, this episode is packed with actionable advice — and a healthy dose of honesty.