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PODCAST

Look Good Move Well

Functional Bodybuilding

Fresh ideas for your training, nutrition, and lifestyle to immediately put to use. Hosted by Marcus Filly, the founder and CEO of Functional Bodybuilding, and CMO Satya Khan. We"ll be talking about avoiding burnout, keeping your passion alive for training, and fueling your body and mind so you can look good, move well now and for years to come. Learn more about the Functional Bodybuilding training method, lifestyle, and programs with our free weekly newsletter at

health & fitness fitness

All Episodes

08:39

Stick to your goals WELL PAST January

Look Good Move Well ·

2024/01/30

In 2024, shift away from extreme New Year's resolutions and embrace a sustainable fitness approach. Avoid common traps, prioritize consistent strength training, incrementally increase daily movement, monitor protein and fiber intake, and ensure quality sleep. Get ready for the 50g Protein Challenge and new tools to simplify meal planning. Make 2024 your year of balanced and lasting fitness success!

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34:57

Foods to Feel Full So You Can Lose Weight Faster

Look Good Move Well ·

2024/01/23

To lose weight, you’ve got to eat less - and hunger makes it feel so much harder. But with certain food choices, you can feel fuller on fewer calories, and get the nutrients your body needs. Here’s how to fill up on foods that fuel your body, without gaining extra weight.

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08:39

Make Gains by Doing Less

Look Good Move Well ·

2024/01/23

In 2024, I learned the importance of avoiding excessive effort for marginal gains. Balancing my fitness journey, I scaled back, recognizing signs of overexertion, and focusing on essentials. Now, with three targeted workouts weekly, 10-12k daily steps, and a simplified nutrition approach emphasizing protein and fiber, I've gained 1.5lbs while enjoying flexibility and improved energy. Rather than diving into optimization, let’s stack simple wins, like starting the day with 50g of protein, for 90% of

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35:43

Training Splits & When to Train Full Body

Look Good Move Well ·

2024/01/19

What’s the best way to cover all the areas you want to train? We cover the pros and cons of full body, regional splits, and body part splits so you can find the best routine for your goals and schedule. Sponsored by VIVO: 15% exclusive discount - MARCUSFILLY15

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06:59

Patience and Consistency > Quick Fixes

Look Good Move Well ·

2024/01/16

Fast forward to 2029. Are you where you want to be health & fitness wise? If not, it’s probably because you chose quick and easy over patient and consistent. It can be so easy to fall into the trap of a 30 day challenge, or a crash diet. But, what we forget is that these generally lead to reverting back to our old habits, forcing us to start over AGAIN. Instead, let’s pick a journey that allows us to build habits and create consistency for years to come. Then, you’ll begin to see your body transform

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46:18

5 Foundations in 2024

Look Good Move Well ·

2024/01/12

Want to set yourself up for an amazing year of health and fitness? These are the 5 most important things to focus on, and how to do them effectively. Transparent Labs: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off

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04:51

Small Training Idea — Big Impact

Look Good Move Well ·

2024/01/09

This month, I'm putting aside the idea of optimizing my fitness routine due to the chaos of December. With family around and holidays approaching, I'm focusing on simplicity. One key strategy I rely on in the gym is using timed lifting formats, setting specific intervals for each lift. This approach, especially with structured rest intervals, makes a significant impact on my workouts. I've learned that disciplined timing not only keeps me focused but also enhances the overall effectiveness of my

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42:35

How We Encourage Our Kids to Move

Look Good Move Well ·

2024/01/05

As parents, we have the opportunity to shape how our kids view movement, fitness, and health. These are the things we’re continuing from our own upbringings, and some things we’re changing for their future. Sponsor: http://drinklmnt.com/MarcusFilly

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08:37

Fell Off the Train? How to Hop Back On

Look Good Move Well ·

2024/01/02

We all have days that we skip training or eat one too many treats. The anxiety that comes with thinking you’ve screwed everything up and are back to zero is actually more damaging than the day you’ve had itself. It’s easy to fall into the idea that without perfection, your effort is worthless. But this isn’t true. Consistency over a prolonged period of time is what matters. A day here and there with minor slip ups is not the end-all. What matter’s is that you hop right back on the train. Today, I’ll

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36:47

Fitness Trends We’re Ready to See Go

Look Good Move Well ·

2023/12/29

As 2023 comes to a close, we’re saying “seeya” to these trends in fitness, nutrition, and health. https://functional-bodybuilding.com/

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08:25

How to Gain Strength without Getting Bulky & Vice Versa

Look Good Move Well ·

2023/12/26

Ever wonder why you're getting stronger but not exactly bulking up? Or you feel your bulking but not getting stronger? Science says go for lower reps (1-5) for strength and higher reps (5-30) for muscle. It's not just about lifting; it's the combo of muscle and fat that counts. So, balance muscle gains, lose some fat, and put in the right training effort. Skip the old-school bulk; try "maingaining" for slow, steady muscle gain without the fluff. Keep those weights heavy, and you'll be flexing in no

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01:27:38

Making Smart Workouts With Guest Coach Jason Brown

Look Good Move Well ·

2023/12/22

Jason Brown is a coach with decades of experience who is passionate about thoughtful training. And he’s reviewed many training programs out there, including Persist. Today we discuss foundations of a great program, and where most people miss the mark. Follow Jason: https://www.instagram.com/jasonbrowncoaching/

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10:16

Should I Count Macros or Focus On Food Quality?

Look Good Move Well ·

2023/12/19

It seems like there is a constant tug-of-war between tracking macros and focusing on food quality when it comes to the best nutrition approach. The truth is, there is a time and place for both. In this episode, we dive into Functional Bodybuilding’s recommendations for approaching nutrition. Where to start, how to progress, and how to stay consistent.

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40:37

High Performance Foods

Look Good Move Well ·

2023/12/15

Not all calories are created equal. Here’s how to get the most nutrients with the fewest amount of calories. Swap a few high performance foods in place of your most common go-to meals, and watch the wins stack up. Sponsored by TPL: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off High Performance Foods: https://functional-bodybuilding.com/high-performance-foods/

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07:01

If Your Goal is “Build More Muscle”— This One’s For Your

Look Good Move Well ·

2023/12/12

If you’ve ever stated “build more muscle” as one of your fitness goals, you’re in good company. But for what specifically? The person who only cares about looking great in a tank top might not list "function" near the top of their fitness wish list. So let's break down how to build functional muscle that combines the best of both worlds — looking good AND moving well

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31:36

Our Year in Review

Look Good Move Well ·

2023/12/08

We look back on what we’ve learned about fitness, mindset, and growth this past year. What are your fitness reflections of 2023? Sponsored by: Vivo Barefoot 15% exclusive discount - MARCUSFILLY15

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04:27

Staying On Track Through the Holidays

Look Good Move Well ·

2023/12/05

The holiday season can be a tempting time with travel, good food, sweet treats, and time spent with family and friends. I fully believe this time of year should be cherished and enjoyed, but how can one do this without falling off the wagon? There are two rules I follow to ensure I’m staying on track AND enjoying myself. Listen in to learn how you can stay on track through this holiday season.

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36:06

75 Hard & What Comes After

Look Good Move Well ·

2023/12/01

As the new year gets closer, it may be tempting to take on a challenge like a short term diet, a cleanse, or a reboot like 75 Hard. But before you do, there are some helpful things to think about. Get our takes on setting expectations before, during, and after going for a big change. Sponsered by LMNT: http://drinklmnt.com/MarcusFilly

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08:26

How to Improve the QUALITY of Your Sleep

Look Good Move Well ·

2023/11/28

Even if you can’t improve the QUANTITY of sleep right now, you can improve the QUALITY. It’s easy to want to cut corners with your rest in order to prioritize what you deem as more productive than sleep. The issue is, as soon as you do that, everything within you suffers. Instead of sacrificing sleep, try improving the quality of your sleep first. You can do this by implementing certain daily and bed time routines, adding in one at a time until you’re getting more restful rest. Sponsor: Vivo

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42:56

Make Your Move: Mental Frameworks for Hard Things

Look Good Move Well ·

2023/11/22

Fresh off a trip to a Tony Robbins seminar, Marcus shares what he learned about mental frameworks to help you overcome your limits. Try these tips for an immediate impact on your training, fitness, and life. FBB Black Friday Save on our lowest prices of the year on Persist and select ebooks, including the return of Awaken Training Series, the program that put FBB on the map Now through November 27, 2023 https://functional-bodybuilding.com/black-friday/

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