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PODCAST

Autonomy by GMB Fitness

Autonomy means deciding and moving. Ryan, Andy, and Jarlo aren"t here to shill for some stupid supplement company. This show explores fitness as a way to play your own game and do more of what matters, all based on decades of training, coaching, and clinical experience. And truly awful jokes. If you hate every formulaic fitness podcast, you just might be in the right place.

health & fitness fitness

All Episodes

33:59

If You Can't Do It In Jeans . . .

Autonomy by GMB Fitness ·

2020/11/26

You want to be able and ready, not just good at working out.Readiness means going beyond just capability so you can actually access and apply your skills and abilities when needed. Chances are, you don't wear sweats and trainers all day, so you really have to stop a moment and think about how your clothes limit you.That why we say that if you can't perform a skill you've practiced while wearing the things you usually wear, you can't really perform that skill completely on-demand

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36:03

DOMS - they suck!

Autonomy by GMB Fitness ·

2020/11/19

DOMS. Delayed Onset Muscle Soreness.You don't like them, and they don't like you, but if you're training your body at all, you're going to have to learn to live with each other.There's tons of myths about muscle soreness. Some people think they're the surest sign of a good workout (they're wrong). Others seem to think they indicate overtraining (also way wrong). While getting sore is a stupid thing to shoot for in your workout, they're also nothing to worry

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31:48

Balance

Autonomy by GMB Fitness ·

2020/11/12

Balance is one of those things most people don't realize they can improve - or even that they might need to improve . . . until they start trying to learn different ways to move. The fact is most people don't have a problem with balance so long as they stick to normal activities. But when you're outside your comfort zone, things change. Luckily, balance is very trainable. This episode covers our a simple framework for improving your balance step-by-step, with our favorite drills and

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29:15

All the Things Your Workout Leaves Out

Autonomy by GMB Fitness ·

2020/11/03

When we think about fitnessing, a relative few activities come to mind. Weightlifting, running, cycling, swimming, jumping rope, etc. Why? Mostly because they're very efficient at producing very predictable results. But they also leave some things out, especially:non-linear, off-center, and multi-planar movementscontinuing skill developmentNow, we're not saying you should quit using efficient methods just because they're reductive, but you do need to address those important areas

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26:17

How Movement Helps With Anxiety

Autonomy by GMB Fitness ·

2020/10/29

Anyone experiencing anxiety lately . . . ? Congratulations, you're human. The good news is you're definitely not alone. Studies show that anxiety disorders are the most common mental illness in the US affecting 1 in 5 people every year and that 1 in 3 will experience an anxiety disorder at some point in their lives. Things like pandemics can lead to higher feelings of stress and anxiety, which can impact sleep, diet, and overall well-being.In this episode, Ryan and GMB Trainer Jenn

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26:43

What To Do After Elements

Autonomy by GMB Fitness ·

2020/10/22

When people start with GMB, we almost always recommend starting with Elements. It's our broadest and most foundational program, and it's structured to provide a scalable challenge to just about any level. But what happens after that?This is one of the top five questions we get from active clients, and the answer depends on a few things. Many people repeat Elements. Some use it for recovery or warm-ups. Some people move on completely to other training. This episode goes over the best

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25:08

Why Beating Yourself Up Doesn't Work

Autonomy by GMB Fitness ·

2020/10/15

The diet world teaches us that beating ourselves up about food and our body is what "motivates" us. We've been taught that feeling badly enough will help us hit our goals.Of course, beating ourselves up didn't work the last time. And it didn't work the time before that. It's never worked. Yet, we still keep getting sold the same lie.In this episode, you're going to find out what the four levels of motivation are. Beating yourself up actually is on the list —

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43:42

Pushing Yourself

Autonomy by GMB Fitness ·

2020/10/08

There's not a more cliché phrase in all of fitness, but here goes: if you want to improve, you have to push yourself. Pushing yourself is hard, and it can be counterproductive too. In fact, we've devoted a lot of carbon dioxide in past episodes to talking about some of the ways pushing yourself - too hard, too often, or just in the wrong way - can cause problems. So consider this episode the balance to every time we've said "maybe you should do less."Here's some of what

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38:02

Mind-Body Connection

Autonomy by GMB Fitness ·

2020/10/01

'Mindfulness' is one of those words that can sound really out there, but improving mind-body awareness can have a profound impact on how you experience the world and your sense of security in your body. Jenn Pilotti is a GMB Trainer who's been coaching for well over a decade and just has a ton of education and experience under her belt. She's just released a new book, Body Mind Movement: An evidence-based approach to mindful movement, which is aimed at giving professional

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74:11

Overcoming Tendonitis with Steven Low

Autonomy by GMB Fitness ·

2020/09/17

Have you ever felt limited by joint pain? The truth is, very few of us haven't experienced injury, stiffness, or pain in our joints. And unfortunately, many of us are given diagnoses like 'tendonitis' without any hope for recovery. In this episode, we chat with Steven Low, author of Overcoming Gravity, Overcoming Poor Posture, and now Overcoming Tendonitis, about how to overcome tendonitis and tendinopathy based on the latest research and his own clinical experience.We answer

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25:45

Small Space? Use it Well

Autonomy by GMB Fitness ·

2020/09/10

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60:19

Stretching and How to Make It Work

Autonomy by GMB Fitness ·

2020/09/03

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39:35

Rings vs. Bar for Pull-Ups

Autonomy by GMB Fitness ·

2020/08/20

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25:24

Training While Tall

Autonomy by GMB Fitness ·

2020/08/13

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43:34

Single-Leg Strength Exercise

Autonomy by GMB Fitness ·

2020/07/30

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49:12

Spinal Health Part 2 - Thoracic

Autonomy by GMB Fitness ·

2020/07/18

In Part 1, we gave an overview of how the spine works and talked about the low back. Back bone’s connected to some other bones, so this time, we’ll talk about the thoracic spine and how to keep your back healthy and pain-free. In this second episode on the Spine, we cover:why chronic pain happens more frequently in the thoracic and neckhow posture and ergonomics actually affect painhow to figure out your "directional preference" to be more comfortable and get more done in your dayEpisode

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48:56

Protecting Your Pelvic Health

Autonomy by GMB Fitness ·

2020/07/09

Until fairly recently, pelvic health was a topic that didn’t get a lot of love. That’s partly because it’s complex, and partly (sadly) because some of the issues are embarrassing for people to talk about. If you’ve been concerned about your pelvic health (and you should be), this episode is for you. Jarlo talks with GMB Trainers and movement specialists JJ Thomas and Jenn Pilotti about one of the most important yet mysterious areas of the body.Points covered: Understanding that the pelvis is the

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32:04

Mastering Your Core Development

Autonomy by GMB Fitness ·

2020/07/02

This is gonna be the most annoying discussion of core exercises ever. A few things we're not gonna tell you:how many crunches you should be able to dohow long to hold the hollow body or what the next progression ishow many abs Ryan hasWhat we will teach you in this episode is a thousand times more useful. If you wanna learn why almost zero training systems feature tons of direct core work, listen up. We'll cover everything you need to know to really master core strength for practical

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61:12

Spinal Health Part 1 - Low Back

Autonomy by GMB Fitness ·

2020/06/25

The spine is needed in every movement we do, which is why we get more questions about back pain and back issues than almost anything else.In this two part series, Jarlo and Rose look at the spine and answer some of the most-asked questions.In this episode, we cover:basic anatomy and actions of the spinewhy so many people have back pain and spine issuesprotective mechanisms, how our brains can "overeact"nocebos, how anxiety and fear perpetuates the pain cyclehow new sensory inputs can

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38:24

How to Beat Stress Eating

Autonomy by GMB Fitness ·

2020/06/18

The biggest issue most folks have with nutrition isn’t finding the right diet, it’s stress eating. We all know that stress impacts our ability to make good choices, and we know that stress is a fact of life. Since we can't avoid it, you need a system to eat the right foods, _despite_ inevitable stress.In this podcast, Ryan and Josh present just the thing: two simple guidelines and two skills you can develop to manage snacking when tired or stressed out.Next, they dig in on how to overcome the

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