Fitness Stuff (for normal people)

Today, you are in for a treat! One of your favorite series within The Fitness Stuff For Normal People podcast: Round Robin! Your hosts will cover four different topics that do not require the level of detail to fill an entire episode alone; therefore, four awesome mini topics create one phenomenal episode. This Round Robin will focus on Ab Training, Collagen Supplements, HRV (stress recovery), and Oatmeal (yes). Quick Links: ab training (5:07) collagen (20:03) HRV (37:51) Oatmeal (55:03) FS Premium Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Marianna and Tony give a full breakdown of the top 5 vitamins and minerals that the general population falls insufficient in. This breakdown will review the nutrients that will elevate daily lives and how individuals feel overall when it comes to energy, sleep, fatigue, strength, recovery, longevity, AND MORE! Tune in to learn what exactly these nutrients are and how to fuel your body with them. RDA vs Optimal intake (8:38) Vitamin D (19:44) Calcium (29:45) Magnesium (40:04) Iron (51:05) Potassium (58:20) Food sources for micronutrients mentioned in the episode: Oregon State University Paper FS Premium (where we are releasing the 12-week PPL Split this Friday!) Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

No matter how hard one is training, progress won't peak if recovery is not being achieved. So how can one ensure they are checking all the boxes in their routine and recovery? Marianna and Tony offer a full guide to recovery in today's episode which will focus on muscle soreness/ over training, roles nutrition plays, proper rest, and supplements that can assist along the way. Take a listen and get your beauty sleep. Quick Links: Muscle Soreness (9:10) Nutrition (21:37) Training (43:55) Sleep (54:44) Supplements (1:07:48) FS Premium (where we are releasing the 12-week PPL Split this Friday!) Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

They discuss the pros and cons of the Push Pull Leg system, who it's made for, and how to set it up. They delve into topics like exercise choice, weekly training frequency, reps, and rest times. They also provide a sample split and announce the release of a 12-week PPL training program. They emphasize the importance of compound exercises and the benefits of consistent weightlifting. Additionally, they discuss the preference between barbells and dumbbells and the importance of incorporating isolated exercises in a workout routine.

If you're in the market for burning fat and looking for assistance from supplements to do so; your hosts have put together your "do and don't" lists based on science and results within the industry. Although there is truly no supplement that can "burn fat" outright, there are some supplements that can assist in the process. On the other hand, there are some supplements that claim to do the impossible and your hosts are here to call them out! Join Marianna and Tony in this episode as they review the top 5 BEST and WORST supplements for fat loss. Quick Links: The worst fat burning supplements (11:06) L Carnitine (14:45) Garcinia Cambogia (19:10) Carb Fat blocking supplements (22:34) Apple Cider Vinegar (28:21) CLA-Conjugated Linoleic Acid (33:44) Honorable Mentions (36:10) The Best Fat Burning Supplements (37:03) Whey protein or Casein Protein (38:13) Creatine Monohydrate (45:18) Caffeine (49:55) Ephedra/ Ephedrine (56:40) FS Premium Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium!! (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

In this episode, Tony and Marianna delve into the top 5 health markers you should pay attention to. These markers are not only important for your overall well-being but also closely linked to all-cause mortality and quality of life. How and why keeping an eye on your blood pressure (even in your 20s...), stress, sleep, step count, and body composition can not just add years to your life, but quality as well. 00:21:30 Steps: 00:42:30 00:51:00 01:05:00 Amazon blood pressure cuff Perceived stress test Oura ring FS Premium Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium!! (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Since our Round Robin style episode was such a big hit… get ready for ROUND 2! Today breaking down Berberine Supplements (what people are calling “nature's Ozempic”), how to tell exactly how much weight you need to be lifting in the gym by using a tool called the RPE scale, and taking apart the 75 HARD challenge that’s been hot for the past few years, is it good for you? Is it just what you need to break out of this rut? Tune in to find out! FS Premium Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium!! (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Extra links (we collect zero commission or payment from these companies, just helpful resources for our listeners): Marek Health Custom Blood Panel (FS Premium members get an extra 10% off their first lab order) Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Got Milk? I guess we will see after this episode! Join your hosts, Marianna and Tony, as they review the history, benefits, myths, and so much more regarding dairy. Dairy used to be perceived as one of the healthiest foods you could eat; however, over the last decade the table has started to shift and whether milk was "healthy" became questionable. As always, Fitness Stuff for Normal People will bring you an unbiased and scientific explanation for it all. Quick Links:what is dairy? (8:28) lactose intolerant (14:11) MYTHS dairy contains dangerous hormones (32:39) it’s too processed, raw milk is better (43:17) pus + blood + somatic cells (53:47) full fat dairy is a threat to heart health (56:57) Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Part two of one of our most popular series yet: Top 10 Scams in the Fitness Industry! There are so many sources that our population grabs their fitness advice from, so how does one decipher what is genuine and what is a scam? Today, your hosts Tony and Marianna finish up this series with your final 5 scams and an explanation as to why results promised and advertised are most likely never seen. Quick Links: Scam 5- (10:51) Scam 4-(19:32) Scam 3- (39:15) Scam 2- (52:33) Scam 1- (1:06:00) Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

TODAY your hosts are breaking down five of the top ten scams in the fitness industry, and explaining why they're scams with science. Since they don't like to just point out the problems in this industry, they offer solutions for the problems that these scam products/workouts/diets/etc. try and "fix". Today they cover scams 10-6, and don't miss next week's episode where they finish it off with the top 5. Quick Links: Scam 10- (11:32) Scam 9- (23:46) Scam 8- (40:49) Scam 7- (51:00) Scam 6-(59:44) Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)