The Jay Ferruggia Show

Some people have it all wrong. They go the gym 3-4 times a week and lift the heaviest weights possible. That's their only concern. More pounds on the bar, more weight on the scale. But, above all else, you've gotta be able to move your body. Freely and without pain or restriction. If you can't do that you have no business putting another plate on the bar. If you can't do a perfect bodyweight squat it makes zero sense to load the exercise. I've spent about eleventeen million hours in gyms throughout my life. I can probably count on two hands the number of times I've seen someone do a perfect pushup. Sad but true. Yet the dude doing the shitty pushups as a warm up will readily lay down and start bench pressing. Too many of us have it backwards. Mike Fitch was once one of those people. He bulked up way beyond his natural weight and noticed an incredible drop in his mobility and movement efficiency. In today's podcast Mike talks about his journey. Topics include: His awakening that led him to bodyweight mastery How he created the Animal Flow system Getting Equinox on board to promote his work How to train for handstand pushups How to properly progress your chin ups The essential regressions and progressions for bodyweight exercises Bodyweight training for maximum muscle How much time per day you should spend on movement His 3-day rotation diet His decision to sell all his stuff and go full minimalist Traveling the world without breaking the bank Living in a new place every month The most important business decision he ever made The importance of giving back His daily routine

It's been a while since we've heard my brother, Kenny Johnson on the podcast. In that time he lost 43 pounds of body-fat, got shredded and competed in a physique contest. Like me, Kenny got his first visible 6-pack after his 40th birthday. That means there's plenty of hope for everyone who thinks their best days are behind them. Not evenly remotely true. Today Kenny and I are freestyling back and forth about: His exact diet plan and how it progressed. His training and cardio schedule. The diets we've felt best on. The difference between eating for health vs. physique vs. performance. What I did to get 9.5 hours of sleep 3 nights in a row. A secret way to improve your pressing. Why I don't allow people to "pick my brain." Rules for meeting a new dog. White people and wild animals. #GrammysSoWhite Automation for porn? The best rapper alive every year since '79. Essentials to a full body warm up. Best barbell-free lower body exercises. How often can you really train?

Does a workout really have to last an hour to deliver great results? Can you really only train hard three times per week? Are deload weeks necessary? Is overtraining overhyped? I sit down with my good friends, Adam Bornstein, Luka Hocevar and Jay Jablonski to answer these questions and more in today's podcast. Adam also shares some great life lessons from his recent health scare and what he's learned so far as a dad. Other topics discussed include: The common weakness Adam and I share [4:02]. The importance of structure [10:09]. The dangers of always trying to do more [13:46]. Does it matter if people like you? [27:24]. Why Luka's always had a chip on his shoulder [29:14]. Why we always try to prove people wrong [30:46]. "Boners everywhere" [32:33]. How new dads can make time to train [34:29]. The benefits of short workouts [35:20]. High frequency training [37:44]. Breaking up workouts and prehab stuff [42:00]. How much intensity should you bring to your workouts? [42:29]. A better way to make training a habit [44:40]. How Crossfitters and high volume bodybuilders can get rapid strength gains [47:40]. The negatives of always trying to set PR's [49:02]. How training can change your mood and focus [51:07]. The power of the support group [56:49]. Listen to Renegade Radio: To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Click here for the Renegade Radio RSS Feed (non-iTunes) Right click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it taste great. Head over to athleticgreens.com/jay to get yours. This episode is also brought to you by The Renegade Strength Club, one of the best ways to simplify your life is to outsource things. If you're not a fitness professional that means you should outsource your program design to someone who is. That someone would be your host, Jason (A.K.A. Jay) Ferruggia. Since 1994, he has helped countless guys get ripped, strong, jacked and yoked. His training methods have been battle tested time and time again. And they always deliver killer results. As a Renegade Strength Club insider you get: Brand new workouts from Jay every month Coaching videos Answers to your questions Access to the club community The opportunity to participate in local meet ups The chance to enter contests like the Transformation Contest, and more where we offer cool prizes like Fat Gripz, t-shirts, etc. Go to www.renegadestrengthclub.com to join us on the Dark Side and we'll see you on the inside. Thanks for listening, Jay Ferruggia

Doctor Mark Cheng is a ninja, a Jedi, and an evil genius. He possesses, what some might consider, magical, mystical healing powers. I met Doc Cheng a few years back and had him start working on some of my injuries. His ability to assess and correct dysfunction is second to none. He can tell what's wrong with your shoulder by the way you walk. He can tell what's wrong with your ankle by the way you talk. Maybe I'm exaggerating. Or maybe I'm not. In addition to being a respected healer and body worker, Doc Cheng is a highly trained fight expert. In my 30 years of training experience the best I've ever felt was when I was working with Doc Cheng on a twice per week basis. We started in his office and then progressed to training in the gym. I believe that even coaches need coaches, so I handed the reins over to the good doc and let him take control. We mixed rehab, strength work and fight techniques all into the same workout. The progress I made was mind blowing. Doc Cheng joins us on the podcast today to discuss topics such as: Essentials of self-defense [7:08]. When to fight and when to walk away [12:11]. Why you should always be prepared [15:50]. How he got into doing Martial Arts for a living [24:03]. Some of the key exercises we used in my rehab [31:09]. What movement patterns should everyone be able to do? [50:32 & 1:00:37]. How much time should you spend on mobility? [57:13 & 1:35:55]. The best prehab and rehab exercises [1:00:52]. Are sit-ups and crunches as bad as people think? [1:16:10]. The truth about foam rolling [1:20:10]. Lumbar flexion: The seat of death [1:27:04]. Listen to Renegade Radio: To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Click here for the Renegade Radio RSS Feed (non-iTunes) Right click here and choose "Save As"to download this episode This episode is brought to you by Kimera Koffee. It is great tasting high altitudes single estate coffee packed with premium-grade nootropics, proven to help increase focus, power output and cognition. Go to http://www.kimerakoffee.com/shop to get 10% off your order by using the coupon code "Jay" at checkout. Turbo charge your brain now! This episode is also brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it taste great. Click athleticgreens.com/jay to receive a special offer as a listener of the podcast. Thanks for listening, Jay Ferruggia

For most of your life you've been told that you can have it all. You can do everything and be everything. But that's bullshit. And trying to do and have it all will get you nowhere. It might even ruin your life. To have more happiness and success you need to do less. You need to say "no" more often. You need to be okay with "missing out." It's all about identifying the vital few and separating them from the trivial many. That's the way of the "essentialist." If you've followed me for any length of time you have heard me recommend the book, Essentialism: The Disciplined Pursuit of Less. Today, I finally have the author, Greg McKeown on the podcast. Topics discussed include: How the concept of Essentialism evolved for Greg [4:30]. Why it's not just about less, but better [7:59]. Vital questions you need to ask yourself [11:03]. The myth of "priorities" [12:30]. Why it's so hard to get rid of physical possessions [16:16]. Why we feel the need to be busy all the time [19:10]. How to say no gracefully [22:59]. Progress and it's importance in maintaining motivation [32:29]. The key ingredient in health, wealth and fulfilled life [36:29]. Listen to Renegade Radio: To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Click here for the Renegade Radio RSS Feed (non-iTunes) Right click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it taste great. Head over to athleticgreens.com/jay and get yours. ******* This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram. That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness. Go to http://www.masszymes.com/jay to get 10% off your order by using the coupon code "Jay10" at checkout. Thanks for listening, Jay Ferruggia

If you're lucky you have one or two great mentors, teachers or coaches who change your life forever. I've been fortunate enough to have a handful of them. But, perhaps none have been as impactful as my great friend, Alwyn Cosgrove. Alwyn grew up poor in Glasgow, Scotland. Fighting was essential for survival, so he got a black belt and became a nation champion in Tae Kwon Do. He later became a strength coach and moved to the US, which is how we met at a training workshop in 1996. For the 20 years since he's been one of my closest friends, biggest supporters and most trusted advisers. Whenever I have a tough decision to make he's one of the first people I call. I value his opinion and insight that much. He's helped me get through many tough times, even during his two battles with Stage 4 cancer. When you listen to today's episode I hope you'll understand why I hold this man in the highest regard. Topics discussed include: The Sugar Ray Leonard attitude [8:08]. Growing up in the 80's and 90's [12:09]. How one tiny decision can change the course of your life [15:47]. A ridiculous game of "would you rather?" [21:57]. Moving from Glasgow to NY to Cali [28:01]. How to navigate through anxiety and depression [38:09]. Why being on the show made him so uncomfortable [43:33 & 1:42:50]. His unique approach to goal setting [46:30]. His insightful take on making decisions [59:57]. How to manage and deal with staff [1:02:12]. The "is she hot?" story about meeting his wife [1:04:27]. Opening and running one of the top gyms in the US [1:05:44]. How to break into the fitness industry [1:06:20]. The mindset involved in beating cancer… twice [1:08:57]. How your perspective changes after beating cancer [1:15:50]. The importance of having mentors and mentoring others [1:25:46]. How to manage a successful fitness business [1:30:44]. How to recognize talent and help it flourish [1:34:55]. Listen to Renegade Radio: To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Click here for the Renegade Radio RSS Feed (non-iTunes) Right click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it taste great. Head over to athleticgreens.com/jay and get yours. ******* This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram. That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness. Go to http://www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout. Thanks for listening, Jay Ferruggia

Everybody has fears. They cause us anxiety and keep us awake at night. Most of these fears are imagined. They aren't real. Mark Twain said, "I am an old man and have known a great many troubles, but most of them never happened." Those who succeed in life and find happiness are those who can overcome their fears. They can separate real from imagined. They face the fear and move forward. Those who cannot will remain stagnant, frustrated and crippled. This is not the life you want. In this episode, I sit down with the author of Life Unlocked, and Total Brain Makeover, Dr. Srini Pillay. We discuss exactly how you can become your best self. Topics include: Why you don't do what you know you should be doing [5:16]. The expectation of failure [11:03]. Essential questions to ask yourself [15:15]. The science of productivity and the period of un-focus [21:01]. The difference between conscious and unconscious fear [31:28]. The effect that social media and news has on your brain [38:30]. How to reframe negative thought patterns [46:41]. The REAL law of attraction [51:42]. How to set goals that you can actually achieve [56:55]. His take on visualization, affirmation and mediation [1:04:46]. What to do to optimize your brain health and neural function [1:07:45]. Listen to Renegade Radio: To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Click here for the Renegade Radio RSS Feed (non-iTunes) Right click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it taste great. Head over to athleticgreens.com/jay and get yours. ******* This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram. That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness. Go to http://www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout. Thanks for listening, Jay Ferruggia

About 8 years ago I was hospitalized with panic and anxiety attacks. I made some major changes to my life immediately after…but old habits have a way of sneaking back in if you don't stay on top of things. Last December I felt myself slipping only I didn't do anything about it. I kept soldiering on and trying to plow through like I always do. Big mistake. Come mid January my anxiety and stress was bubbling over and nearly at an all time high. I was in desperate need of a break. In this episode my good friend, actor Jay Jablonski joins me for a candid discussion on what went wrong, how I caught it, and how you can also unf*ck yourself. Topics include: Hammer time & the jacket that doesn't come off [3:07]. The effects of Cool Water Cologne [11:45]. The value of unplugging [14:04]. The birth of my stress, anxiety and intensity [22:04]. How your daily routine affects your sleep [30:11]. Moving toward a more minimalist lifestyle [31:11]. Being honest with yourself and not having goals [39:17]. Growing up in a hot tempered Italian family in Jersey [42:52]. The people I prejudge the most (hint: they're just like me) [50:48]. Why you should travel alone just once [56:12]. Eliminating self doubt and focusing on what's important to you [1:01:35]. How to define success and happiness [1:02:41]. Making a decision is not saying let's think about it [1:08:03]. My take on the Royal rumble, and my Super Bowl picks [1:10:21]. Movies that changed my life [1:14:19]. What I'm listening to now when I train [1:19:38]. Listen to Renegade Radio: To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Click here for the Renegade Radio RSS Feed (non-iTunes) Right click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it taste great. Head over to athleticgreens.com/jay and get yours. ******* This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram. That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness. Go to www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout. Thanks for listening, Jay Ferruggia

Chris "The Kiwi" Ashenden is the creator of Athletic Greens, the worlds most complete whole food supplement. Chris is all about happiness, personal growth, living outside the box, and enjoying a spectacular life. He had been to 43 countries before his 13th birthday, and decided to retire in 2005 to spend 4 years traveling the planet full time. Now very much un-retired, with a ton of friends in crazy places, 60 plus countries under the belt, and some amazing memories, he is focused on using what he can remember from his studies for a BSc in Sport and Exercise Science and his cumulative years as a nutritionist and strength coach to help other people enjoy amazing levels of health and energy. Chris and I had a great discussion on topics including: Ways to push yourself out of your comfort zone [3:12]. Having no regrets and taking on new adventures [9:22]. Being a citizen of the world [17:33]. Mini retirement and the beginning of a friendship with Timothy Ferriss [19:35]. Advice on how to travel around the world [23:03]. What it was like living in Japan [25:39]. Race relations, is it just a U.S. issue? [26:44]. Living in Colombia and doing the bounce around [36:36]. Tips and advice on how to travel [43:54]. The magic number of days to feel unplugged on vacation [54:18]. Chris' daily routine in Colombia [57:57]. What made me decide to go live with Renegade Radio [1:00:19]. Why Dr. Kirk Parsley is a beast [1:06:21]. How Kiwi first got into fitness [1:11:30]. Sleep, gut issues, and immune challenges [1:16:37]. The effects of Gluten, vegetables and meat in your diet [1:25:10]. Suggestions on how to do a Paleo diet the right way [1:36:32]. How Athletic Greens began [1:42:15]. Sticking to your guns and learning to say no [1:51:58]. What's in the future for Renegade Radio [1:55:54]. The behind the scenes of the supplement industry [1:58:33]. Listen to Renegade Radio: To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Click here for the Renegade Radio RSS Feed (non-iTunes) Right click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it taste great. Head over to athleticgreens.com/jay and get yours. ******* This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram. That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness. Go to www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout. Thanks for listening, Jay Ferruggia

Not seeing the results you want, so you invent your own workout? Avoid this common mistake and more. In this episode, I had to finish of the month strong and give you my thoughts on my Royal Rumble and NFL Playoffs predictions, talk about some of the player's diets and how you can apply them to your training routine and offer my advice on how to avoid injury and some common mistakes guys are making. I knocked out a lot of questions, so you don't want to miss this episode. Topics Include: How to apply the Tom Brady & James Harrison diet and routine for the average Joe [6:22]. The power of sports [15:44]. My disbelief in the political system [17:28]. How to create effective daily affirmations [21:22]. Superfly and the impact Pro Wrestling had my life [23:41]. Over analyzing, paralysis by analysis and self doubt [27:54]. The benefits of the float tank and settling your mind [31:14]. What is Ketosis and how to set up your diet and training [33:41]. Should you take protein powders for post workouts [41:42]. How to avoid paying the price later with timing sets, Paleo metrics, and lunges & squats [45:46]. Carb Cycling: how to do it right [50:41]. Why I stopped intermittent fasting [52:29]. Doc Parsley had it right; every program isn't for you [56:46]. Advice for the 14 yr old bodybuilder in training [59:16]. Listen to Renegade Radio: To listen, you can either hit the flash audio player below, or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Click here for the Renegade Radio RSS Feed (non-iTunes) Right click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it taste great. Head over to athleticgreens.com/jay and get yours. ******* This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram. That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness. Go to www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout. Thanks for listening, Jay Ferruggia