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PODCAST

SOTA Personal Training Podcast

Phil Schrupp, Sean Tumilson

Get strong, fit, and healthy without crash diets, painful workouts, or spending every day in the gym. Our mission? Equip you with the right tools to optimize your fitness, nutrition, and sleep habits so you can feel your best and live life beyond limitation. Learn more about how we help at www.sotafitness.com.

health & fitness fitness

All Episodes

00:34:00

5 Hacks to Make Meal Prep Easier

SOTA Personal Training Podcast ·

2025/10/30

Coach Sean and Coach Phil give you 5 quick tips on how to make meal prep fast and easy so that you can achieve your fitness goals. Sean, of course, goes off on several tangents, and Phil, of course, shares several metaphors.

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00:23:20

Should You Train to Failure When You Lift Weights?...

SOTA Personal Training Podcast ·

2025/10/22

Failure training has pros and cons. Coach Sean and Coach Phil discuss when it is appropriate to train to failure based on the following criteria:-Your goals-Which exercise you are doing-Other circumstances related to how your body is feeling

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00:32:40

Your Worst Enemy... Sugar? Saturated Fat? Alcohol?...

SOTA Personal Training Podcast ·

2025/10/16

Which of these three common villains is the worst for your health and fitness: sugar, saturated fat, or alcohol? Coach Sean and Coach Phil give their take.

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00:17:10

3 Things Successful Fitness Clients Do

SOTA Personal Training Podcast ·

2025/10/10

Do you want to get strong, fit, improve your body composition, and keep the results for life? Learn three habits that successful fitness clients develop to create sustainable results. Coach Sean talks you through his own anecdotal experience with his clients and himself.

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00:30:21

What Happens When You Never Quit? Ann's 8-Year...

SOTA Personal Training Podcast ·

2025/10/04

Eight years. Countless workouts. Endless reasons to quit—but Ann never did. In this episode, we share the story of one SOTA member who turned fitness into a lifestyle and consistency into her superpower. You'll learn what’s possible when you stay the course, lean on community, and keep showing up—no matter what life throws your way.www.sotafitness.com

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00:30:18

5 Best Protein Sources (and 5 Worst) for Getting the...

SOTA Personal Training Podcast ·

2025/09/30

Which protein sources are best for building muscle and lowering body fat, and which ones are the worst? Coach Sean and Coach Phil go through a list of five good options and five not-so-good options.

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00:31:30

Full-Body Workouts or Body Part Split?

SOTA Personal Training Podcast ·

2025/09/22

Coach Sean and Coach Phil debate whether or not doing full-body workouts or a body part split is best for most people.Learn about:-Exercise programming-Workout frequency, volume and intesity-The factors to take into account when deciding how to train-Whether or not you should try to get into the gym as often as possible

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01:03:44

Team Getaway Special: Get to Know Your Coaches! (Ep. 27)

SOTA Personal Training Podcast ·

2025/09/01

The team huddles up to answer fifty "this or that" questions during our yearly coach getaway up north.

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00:37:37

Sota’s Most Wanted! 6 Fitness Myths That Are Still at...

SOTA Personal Training Podcast ·

2025/08/23

Coach Sean and Coach Phil bust six common fitness myths that many people still believe. They also riff on several other related topics.

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00:47:52

Must-Hit Metrics for Adults Over 40 (Ep. 26)

SOTA Personal Training Podcast ·

2025/08/21

How strong should you really be? Sean and Phil break down the key lifts and functional strength tests every adult should aim for—like deadlifts, squats, push-ups, and carries. Discover why strength (not just weight loss) is the #1 predictor of health, confidence, and longevity.

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00:42:17

How a Broken Spine Saved My Life: The SOTA Backstory...

SOTA Personal Training Podcast ·

2025/08/17

After a devastating back injury, Phil discovered strength training wasn’t just about fitness—it was the key to rebuilding his health and purpose. In this episode, hear how that struggle led to SOTA Personal Training in Minnetonka, a gym built on resilience, community, and helping busy adults over 40 get strong and stay that way for life.

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00:30:03

Best Exercise for Each Muscle Group, featuring Coach...

SOTA Personal Training Podcast ·

2025/08/11

Coach Blake and Coach Sean talk about their favorite exercise for 10 different muscle groups.

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00:32:35

Motivation rant... because everybody still needs it

SOTA Personal Training Podcast ·

2025/07/30

Coach Sean and Coach Phil discuss, in a somewhat ranting and unscripted fashion, motivation and discipline in fitness.

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00:30:39

5 Reasons You Aren’t Losing Weight (When It Seems...

SOTA Personal Training Podcast ·

2025/07/28

Coach Sean and Coach Phil discuss five common reasons that people who are working hard on their health and fitness are still struggling to see the scale move in a direction they want.

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00:39:45

How much alcohol is too much alcohol for your fitness...

SOTA Personal Training Podcast ·

2025/07/17

In this episode, Coach Phil and Coach Sean discuss things people often forgot to factor in when assessing their fitness progress. Phil brings a lot of data to the discussion, while Sean rants multiple times about alcohol.

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00:30:48

Whole Foods Diet vs Macro Tracking

SOTA Personal Training Podcast ·

2025/06/24

www.sotafitness.com

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00:35:04

The No-B.S. Guide to Toned Arms & Abs

SOTA Personal Training Podcast ·

2025/06/18

Think you need daily crunches and arm circles to get a lean, defined look? Think again.In this episode, Coaches Sean and Phil break down the 5 essential habits that actually lead to toned arms and sculpted abs—especially for busy adults over 30. No gimmicks, no influencer fluff—just real, sustainable strategies backed by science (and a healthy dose of comic relief).🎯 Here’s what you’ll learn:Why spot reduction is a myth (and what works instead)The problem with endless core circuitsHow compound

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00:40:08

Why Your Posture Stinks... and How to Fix It (Ep. 18)

SOTA Personal Training Podcast ·

2025/05/15

No - this isn't about standing like a Victorian soldier 24/7.Let’s face it—most of us don’t think about our posture until something starts to ache. Then we’re suddenly contorting like origami trying to “fix it.” But posture isn’t just about sitting up straight—it’s a foundational part of your strength, energy, and how your body ages. And the science backs this up.

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01:00:15

7 Keys to Stronger Glutes (Especially If You’re Over...

SOTA Personal Training Podcast ·

2025/04/30

Let’s get real — stronger glutes aren’t just about aesthetics. They help you move better, lift more, and stay pain-free as you age. But if you’ve been training hard and your backside still isn’t showing up for the party, chances are you’re missing one (or more) of these 7 key ingredients. Whether you’re in your 30s or pushing 50, here’s what you actually need to build stronger, better-functioning glutes.Looking for more help? Drop us a line at www.sotafitness.com.contact

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00:55:58

Activation Energy: Why Getting to the Gym Is Harder...

SOTA Personal Training Podcast ·

2025/04/21

It’s not the deadlifts—it’s getting in the car. This episode breaks down the hidden force behind fitness success: just getting started.

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