Fitness Stuff (for normal people)

The truth will set you free… but first, it’ll piss you off. In this episode, Marianna and Tony walk through the top 10 harsh fitness truths you need to know when it comes to training, nutrition, and mindset. These aren’t easy to hear, but accepting them will save you time, energy, and frustration. The good news? Once you embrace these truths, real progress becomes so much easier — and way more rewarding. Legion Athletics 20% Off FOR LIFE Deal: ⁠⁠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: (4:50) Your new life will cost you your old one (9:35) Health ≠ fitness (16:35) Some people have to work harder (25:57) You're going to fail (A LOT) (34:15) It's going to take longer than you think (38:45) Healthier choices can develop unhealthy habits (46:48) Don’t compare yourself to others (51:58) Mental health (57:38) Body positivity (1:05:16) Consistency

On today’s episode of Fitness Stuff for Normal People, we’re taking a deep dive into meal prep for weight loss — but without the boring, bland, or overly complicated nonsense. We’re walking you through how to set your macros, build meals that actually fit your goals, and make the whole process easy, affordable, and sustainable. If meal prep has ever felt like a chore or left you eating dry chicken and sad salads, we’ve got you covered with tips to make it simple, enjoyable, and effective! Legion Athletics 20% Off FOR LIFE Deal: ⁠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 TIMESTAMS: (06:41) Figure out how much you need (13:02)Tracking basics (19:32) Make a plan for your week (27:45) Meal prep made simple (47:27) Meal prep mistakes to avoid

Discover science-backed life hacks that can transform your daily routine! Learn the surprising benefits of walking after meals for digestion. Explore how cooking and micronutrient tracking can boost your health. Find out why planning your day the night before can skyrocket productivity. Delve into the mental health benefits of therapy and meditation. Plus, maximize your sleep efficiency with a sunrise alarm clock. Each tip is simple yet impactful, paving the way for a healthier, happier you!

In this episode of Fitness Stuff for Normal People, Marianna and Tony rank the year’s top fitness trends, from “sober curious” and high-protein diets to Ozempic, TRT, recovery tools, and more. With their signature science-backed approach, they break down nine popular topics to decide what’s worth keeping and what needs to go in 2024. No fluff, no BS—just the facts on this year’s biggest fitness hits and misses. Legion Athletics 20% Off With Code: "FSPOD" HERE! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Access to ALL advanced 12-Week Training Programs (AND NEW DUMBBELL ONLY PROGRAM!) Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Free Fitness Calculators: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠⁠ Timestamps: (3:31) Sober Movement (8:26) High Protein Diets (12:08) Walking for Weigh Loss (16:50) Ozempic (22:24) Recovery Tools (33:37) TRT (Testosterone Replacement Therapy) (41:53) "Natures Ozempic" (48:06) Peptides (51:04) Carnivore & Raw Milk (58:44) Avoiding Seed Oils

Shoulders that turn heads start with doing the right exercises… but also avoiding the wrong ones. In this episode, Marianna and Tony rank the best and worst delt exercises to help you build bigger, stronger shoulders. They also break down the anatomy of the delts, how much to train them, and every last detail for putting your shoulders (and your physique) miles ahead! **CORRECTION** BOGO 75% OFF Legion's entire site + FREE GIFT on orders over $99 (December 1-8) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Access to ALL advanced 12-Week Training Programs (AND NEW DUMBBELL ONLY PROGRAM!) Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Free Fitness Calculators: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠⁠ Timestamps: (5:02) Shoulder Anatomy (14:08) How To Train Shoulders (19:10) WORST Shoulder Exercises (29:30) BEST Shoulder Exercises (47:14) Important Notes/Summary

Tune into today's episode of Fitness Stuff for Normal People with your hosts, Marianna and Tony, where we're breaking down how to keep your gainz when life gets messy. We're diving into science-backed strategies to tweak your diet on the go, adjust your training when your schedule goes sideways, and keep seeing progress—even through the holiday chaos. Whether it's a big family dinner, travel, or a sudden schedule change, we've got the tips to help you pivot and keep moving forward. Let’s get into it! Legion Athletics BLACK FRIDAY BOGO 50% OFF SALE: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Access to ALL advanced 12-Week Training Programs (AND NEW DUMBBELL ONLY PROGRAM!) Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Legion Athletics Discount ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Free Fitness Calculators: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠⁠ Timestamps: (10:44) The Concept of Guardrails (16:10) Training Guardrails (29:44) Diet guardrails (43:05) Mindset

In this episode of Fitness Stuff for Normal People, Marianna and Tony dive into the most talked-about and trending nutrition topics, giving each one a verdict: overrated, underrated, or properly rated—based on the science. From supplements to diet hacks and everything in between, we're breaking down what’s worth your time (and money) and what’s just noise. Heads up: This is part one of our "overrated or underrated" series. The next episode will tackle training and workout topics, so if you’ve got burning questions about fitness myths or workout trends, drop your suggestions in the comments (Spotify listeners, we’re looking at you 👀). Legion Athletics BLACK FRIDAY BOGO 50% OFF SALE: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ All 12-Week Training Programs: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access to all complete 12-week training programs HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ FS Premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Legion Athletics Discount ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Free Fitness Calculators: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness Stuff Calculators (Calorie, Protein, etc.)⁠⁠⁠⁠ Timestamps: (03:27) Overrated or Underrated: Nutrition and Supplements (04:59) Testosterone Boosters (09:19) NAD+ and NMN Supplements (13:33) Collagen Supplements (17:02) Probiotics (21:28) Vitamin D (23:42) Magnesium (24:38) Liver and Organ Supplements (25:40) Peptides (27:55) Electrolyte Supplements (32:37) Fish Oil (36:19) Seed Oils (40:12) Organic Food (42:55) Artificial Sweeteners (46:35) Animal-Based Diets (48:12) Microplastics (50:54) Raw Milk (55:55) Anti-Inflammatory Diets (58:21) The 80/20 Rule (01:03:17) Conclusion and Final Thoughts

In this Fitness Stuff for Normal People episode, Marianna and Tony are mixing it up! Instead of diving deep into just one topic, they’re bouncing through four big ones, breaking each down in bite-sized doses. First, they tackle NAD+ and NMN supplements—do they really hold the secret to longevity? Then, it’s onto the animal-based diet trend: who’s it actually good for? After that, they chat about microplastics and if they’re worth the worry. Finally, they wrap things up with tips for building the perfect bedtime routine for the 40% of us who just can’t fall asleep. Perfect for a quick hit of info without the fluff! Legion Athletics Black Friday Sale HERE!! (BOGO 50% OFF) Free Tools: Calorie Calculator Protein Calculator ⁠Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion Supplement giveaways Advanced 12-Week Training & Mobility Programs Timestamps: (5:05) NMN/NAD+ Supplements (16:12) Animal based diet (34:09) Perfect bedtime routine (44:15) Microplastics

Join hosts Marianna & Tony as they tackle one of their most requested topics: setting up your macros. In this episode, they take you step-by-step through not only setting up your macros but also continually adjusting them to ensure you never stop making progress. They discuss the importance of calorie intake, protein goals, and the role of carbs and fats while addressing common misconceptions and emphasizing the need for nutrient-dense foods. Plus, discover how to avoid pitfalls and maintain long-term success. Whether you're looking to gain muscle, lose weight, or just eat healthier, this episode has got you covered! Tools Mentioned: Calorie Calculator Protein Calculator ⁠Sign up for Fitness Stuff PREMIUM here!! Bonus episodes EVERY Friday answering your questions Weekly Legion Supplement giveaways Advanced 12-Week Training & Mobility Programs Legion Athletics: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Timestamps: (04:16) What IIFYM Is (and Isn’t) (09:06) Calorie & Protein Set Up (27:59) Carbs & Fats Set Up (37:55) Nutrient Density vs. Calorie Density (45:07) How & When To Adjust

Dive into the world of magnesium and discover its crucial role in over 300 enzyme reactions. Learn how deficiencies can impact your energy, sleep, and mood. The hosts share personal insights into magnesium supplementation and its benefits for recovery. They also address common myths, explore different supplement forms, and highlight the importance of proper absorption. With tips on incorporating magnesium-rich foods into your diet, you'll be inspired to boost your intake and improve your overall health.