Fitness Stuff (for normal people)

You’re putting in the work, showing up at the gym, and doing everything right—or so you think. But what if a few everyday habits are quietly sabotaging your progress? In this episode, Marianna and Tony break down the top 5 things outside the gym that could be killing your gainz and holding you back. They’ll cover what to watch for—and exactly how to stop them in their tracks.⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics Discount:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Legion Athletics 20% Off With Code: "FSPOD" HERE!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tools mentioned in episode:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Timestamps:(3:04) Your Sleep Sucks(13:38) You're Not Managing Stress(26:56) You’re Not Active Enough Outside of The Gym(36:49) You're TOO Active Outside of The Gym(44:12) You're Nailing Calories, But Not Micros

The podcast dives deep into five pervasive fitness myths that keep people from achieving their goals. It challenges the belief that cardio is superior to weightlifting, highlighting the benefits of strength training for fat loss and metabolism. The hosts also tackle misconceptions about dietary supplements, revealing their unregulated nature and the importance of whole foods. They advocate for a balanced diet over calorie-cutting extremes, promoting a more sustainable approach to fitness that fits into busy lives. Get ready to break free from the myths holding you back!

What if you think you're absolutely crushing it in the gym, but in reality, you're spinning your wheels and moving backward without realizing it? In this episode of Fitness Stuff for Normal People, Marianna and Tony are breaking down over-training—what it actually is, how to spot it before it becomes a problem, and the signs that you’ve already pushed too far. Because training hard is great, but training smart is what actually gets results. They’ll cover the red flags that signal you're creeping into burnout territory, what happens when you ignore them, and—most importantly—how to pull yourself out if you’ve already overdone it. If you want to make real progress instead of just wearing yourself down, this is one you don’t want to miss.⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics Discount:⁠⁠⁠⁠⁠⁠⁠⁠⁠Legion Athletics 20% Off With Code: "FSPOD" HERE!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tools mentioned in episode:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠Timestamps:(5:51) What is Overtraining?(11:54) Leading Indicators (18:17) Concurrent Indicators(32:56) Lagging Indicators

Biohacking has become one of the biggest wellness trends online, with people trying everything from supplements to sleep hacks in the name of better health and performance. But with so much information out there, it can be hard to know what’s actually backed by science and what’s just clever marketing. In this episode of Fitness Stuff for Normal People, we’re breaking down some of the most popular biohacks — from nutrition and peptides to sleep optimization and even a few unconventional practices we’ve tested ourselves. Whether you’re curious about where to start or just want to know what’s worth your time, we’re separating the facts from the fiction to help you make more informed decisions.⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics Discount:⁠⁠⁠⁠⁠⁠⁠⁠Legion Athletics 20% Off With Code: "FSPOD" HERE!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tools mentioned in episode:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠⁠⁠⁠⁠Timestamps:(3:56) What Is Biohacking(9:45) Biohack's For Waking Up (22:40) Nootropics + Smart Drugs(46:43) Biohack's For Work(53:40) Peptides?(58:31) Biohack's For Sleep

Back in 2021, Ozempic quickly rose to fame as a “miracle” weight-loss drug—but at the time, fewer than 10 human studies existed to genuinely assess its safety and effectiveness. Today, with over 20 completed or ongoing trials, we have a much clearer understanding of Ozempic and other GLP-1 medications. In this episode, Marianna and Tony revisit the topic to deliver the most current, evidence-based insights and usage recommendations. Tune in to get the facts, updated science, and practical advice—without the hype.⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Legion Athletics Discount:⁠⁠⁠⁠⁠⁠⁠Legion Athletics 20% Off With Code: "FSPOD" HERE!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tools mentioned in episode:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠⁠⁠⁠Timestamps:(3:13) The Truth About Ozempic(14:53) Science of GLP-1s?(21:47) Right & WRONG Ways It(46:36) Hidden Dangers

You ever do all the right things and still feel like nothing is working? Like when you water a plant every day, give it sunlight, even talk to it, and somehow it still dies. Or when you're doing everything right to lose fat—hitting the gym every other day, prepping your meals, even sending up a little prayer—but the scale won’t budge. It’s frustrating, and we’ve all been there. In this episode of Fitness Stuff for Normal People, we’re breaking down the five biggest reasons you’re not losing weight, even when it feels like you’re doing everything right. Spoiler: it’s probably not what you think.Legion Athletics Discount:⁠⁠⁠⁠⁠⁠Legion Athletics 20% Off With Code: "FSPOD" HERE!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to ALL advanced 12-Week Training Programs, Bonus podcast episodes EVERY Friday, Weekly Legion supplement giveaways, and more.Tools mentioned in episode:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠⁠⁠Timestamps:(15:14) Underestimating Calories In(16:30) Overestimating Calories Out(24:22) You're Not Moving Enough(30:35) Your Lifestyle Sucks(41:24) You Aren't Consistent / Your Expectations Aren't Realistic

It’s Micro-Dose Monday—a crowd favorite series on Fitness Stuff for Normal People! Your hosts, Marianna and Tony, are pumped to bring you four hot topics, bouncing from one to the next: new research on creatine’s surprising role in depression, the science behind “sugar addiction,” how to fix the dreaded “skinny-fat” look, and the latest findings on lead lurking in protein powders. No deep dives here—just straight facts, no fluff, and everything you need to stay informed without the BS. Whether you’re sipping your morning coffee or hitting the gym, this rapid-fire episode is the perfect way to start your week.Legion Athletics Discount:⁠⁠⁠⁠⁠Legion Athletics 20% Off With Code: "FSPOD" HERE!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveawaysTools mentioned in episode:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠⁠Timestamps:(3:34) Creatine + Depression(12:19) Sugar Addiction(32:34) How to Fix "Skinny-Fat"(44:06) Lead in Protein Powders?

Glutes—arguably the crown jewel of the posterior chain—are more than just for aesthetics; they’re one of the most important muscle groups for overall health and performance. In this episode, we’re breaking down the best and worst glute exercises, as voted on by you, our listeners, in our third installment of this series. We’ll take a deep dive into which movements actually deliver results, which are overrated, and what you should be focusing on for optimal growth and strength. From biomechanics to exercise selection, we’re covering everything you need to know to build strong, functional glutes. Whether you're chasing aesthetics, strength, or longevity, this episode has something for everyone. Buckle up—this one’s going to be juicy.Legion Athletics Discount:⁠⁠⁠⁠Legion Athletics 20% Off With Code: "FSPOD" HERE!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveawaysTools mentioned in episode:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠⁠⁠⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠⁠Timestamps:(4:03) Goal of today’s episode(7:58) The role genetics play(17:44) Anatomy of glutes(21:48) How to train them(24:16) Best and worst exercises(50:13) Building glutes

Fitness Stuff for Normal People is calling out the five types of influencers you should unfollow to protect your fitness journey. From supplement pushers and cherry pickers to purity testers and "quick fix" promoters, Marianna and Tony break down how these influencers spread misinformation, create unrealistic expectations, and harm your progress. Today’s episode is all about helping you identify these red flags and take control of your social media feed to build a healthier, evidence-based perspective. Legion Athletics Discount: ⁠⁠⁠Legion Athletics 20% Off With Code: "FSPOD" HERE!⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Access to ALL advanced 12-Week Training Programs Bonus podcast episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Tools mentioned in episode: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠ ⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠ Timestamps: (10:53) "Just trust me bro" (19:29) Cherry Pickers (26:22) Speaks in absolutes (35:21) Purity Testers (43:14) Supplement Pushers

Can you turn fat into muscle? No... But can you lose fat and build muscle at the same time? Absolutely... It's called body recomposition. In this episode, Marianna and Tony dive deep into the science behind this process, breaking down the myths and misconceptions that often get in the way. They’ll explain how to structure your training, nutrition, and recovery to achieve real results without the endless cycle of cutting and bulking. As always, this episode is rooted in research, with actionable tips that work for normal people. If you’re ready to level up your fitness and make smarter progress, this one’s for you! Legion Athletics 25% Off FOR LIFE Deal: ⁠⁠⁠Legion Athletics 25% Off With Code: "FSPOD" HERE!⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Access to ALL advanced 12-Week Training Programs - Bonus podcast episodes EVERY Friday answering your questions - Weekly Legion supplement giveaways Tools mentioned in episode: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Meal Prep Essential's Amazon List⁠⁠⁠ ⁠⁠⁠Eat This Much Meal Planner⁠⁠⁠ Timestamps: (7:46) What is body recomp? (12:16) We know its possible- how do we do it (16:42) Step 1 - Workouts (26:31) Step 2 - Calories (34:50) Step 3 - Protein (41:36) Step 4 - last piece of the puzzle (47:04) Final notes