118 episodes
Fitness Stuff (for normal people) Tony and Marianna
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- Health & Fitness
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4.9 • 411 Ratings
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OVER 1,000,000 DOWNLOADS AND COUNTING!!!
The last thing needed is another “fitness podcast” talking about the newest trends and fad diets that will be dead before you know it.
The Fitness Stuff (for normal people) podcast gives you the knowledge and tools you need to have confidence in applying the BEST possible training, nutrition, and supplementation into your own life. 100% evidence based. 100% of the time.
Cutting out the bulls***, for normal people like us.
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#119 // Alcohol & Fat Loss, Building Muscle, Hormones, and More
Cheers! Grab a beverage and tune in to today’s episode. This topic is one of the most commonly consumed substances on the planet… Alcohol. Marianna and Tony designed this episode so that their listeners feel confident in making decisions regarding alcohol consumption because of the knowledge and facts learned.
TIMESTAMPS:
(7:24) Defining alcohol
(16:39) Fat loss
(28:20) Building muscle
(33:59) Gut health
(41:57) Impact on hormones
(51:56) Mental health / Cognition
(01:02:19) Sleep
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions
Weekly Legion supplement giveaways
Access to ALL advanced 12-Week Training Programs
Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Tony's Instagram
Marianna's Instagram
Podcast Instagram -
#118 // Advanced Training Techniques (supersets, dropsets, long length partials, etc.)
Tune into this episode to figure out what and where to put certain advanced training techniques in order to help individuals build more muscle and more strength. This episode will also be beneficial for any listeners who feel as though they've been stuck in a plateau. Advanced trainings reviewed will be techniques such as drop sets, super sets, MYO rep sets, and several more.
Time Stamps:
(09:15) Super Sets
(25:00) Drop Sets
(31:07 MYO Rep Sets
(37:10) Forced Reps
(43:15) Pre-Exhaust Sets
(49:36) Long-Length Partials
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions
Weekly Legion supplement giveaways
Access to ALL advanced 12-Week Training Programs
Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Tony's Instagram
Marianna's Instagram
Podcast Instagram -
#117 // The 5 Most Misunderstood Health Topics (Seed Oils, Sugar, Cortisol, etc.)
We’re all a little misunderstood… including these top 5 misunderstood topics in the health and fitness industry. Your hosts will guide you through a break down of these heavily debated topics using science and research. If you are seeking answers on topics such as sugar, insulin, seed oils, cortisol, and fat-burning then this episode is for you! By the end of this episode, listeners should be able to make clear, educated decisions on what role these topics should play in each individuals’ life!
(11:39) Sugar
(27:55) Cortisol
(45:27) Seed Oils
(01:07:41) Fat Burning
(01:17:43) Insulin
Resources:
Access to all 12-week training programs HERE
Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions
Weekly Legion supplement giveaways
Access to ALL advanced 12-Week Training Programs
Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Tony's Instagram
Marianna's Instagram
Podcast Instagram
Studies mentioned in podcast:
Seed oils + inflammation
https://www.ahajournals.org/doi/10.1161/01.ATV.0000163185.28245.a1https://pubmed.ncbi.nlm.nih.gov/8194494/
https://www.tandfonline.com/doi/full/10.3109/09637486.2013.775228
https://www.cell.com/heliyon/fulltext/S2405-8440(20)31554-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2405844020315541%3Fshowall%3Dtrue
https://academic.oup.com/aje/article/163/3/222/59715
Seed oils + heart disease
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.114.010236
https://link.springer.com/article/10.1007/s00394-021-02507-1https://www.ahajournals.org/doi/10.1161/01.ATV.14.6.892
Seed oils + metabolic health
https://academic.oup.com/jcem/article/89/4/1641/2844241?login=falsehttps://www.sciencedirect.com/science/article/abs/pii/S0163782708000593?via%3Dihub
https://academic.oup.com/jcem/article/104/12/6207/5540968?login=false
https://www.lipidjournal.com/article/S1933-2874(17)30513-5/abstract -
#116 // 5 Science Based Methods to Improve Your Relationship With Food
In this episode, join Marianna and Tony as they delve into the intricacies of our relationships with food. They'll guide you through identifying the tell-tale signs of a troubled relationship with eating and offer actionable advice on fostering a healthier, guilt-free connection with your meals. Drawing on the latest research, this discussion not only explores the common pitfalls of dietary restrictions but also illuminates the path to enjoying a balanced, restriction-free diet. Whether you're battling food guilt or just curious about mindful eating, this episode provides the insights you need to transform your dietary habits for the better. As always, our conversation is rooted in the most up-to-date scientific findings, ensuring you leave with both knowledge and practical steps to improve your daily life.
Time Stamps:
(3:36) - What is your relationship with food?
(19:10) - Hunger/fullness cues
(37:23) - “Good” vs. “Bad” foods
(50:35) - Mindfulness
(01:03:00) - Trendy Diets
(01:15:24) - Outside Influence
Resources:
-> Access to all 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions
Weekly Legion supplement giveaways
Access to ALL advanced 12-Week Training Programs
Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Tony's Instagram
Marianna's Instagram
Podcast Instagram -
#115 // How to Lean Bulk (The Most Effective Way To Build Muscle)
If someone is looking for a complete guide on how to set up the perfect lean bulk.. look no further. Marianna and Tony will take you through all the checkpoints to create a custom plan for specific goals that can be applicable to a variety of body types. As always, this episode is based upon the most recent research and science.
Time Stamps:
(4:15) - Tony's Grandma Taking Creatine
(7:46) - Clean vs. Dirty Bulk
(18:47) - How to Optimize Muscle Protein Synthesis
(38:15) - Calories For Lean Bulk
(56:01) - Protein Goal
(01:02:37) - Supplements to Take
(01:03:46) - Body Fat Percentage Goals
(01:04:24) - Hard Gainers
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions
Weekly Legion supplement giveaways
Access to ALL advanced 12-Week Training Programs
Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Tony's Instagram
Marianna's Instagram
Podcast Instagram -
#114 // Training to Failure, Mushroom Supplements, 3-Day Water Fasts, And DON'T Combine These Foods
Another episode of your favorite series: Round Robin. Your hosts, Marianna and Tony, combined four bite-size topics to create one, information packed episode. Tune in to be educated on current topics such as training to failure, water fasting, mushroom supplements, and food combining.
Quick Links:
(4:29) Training to Failure
(17:19) - 3 Day Water Fast
(33:04) - Mushroom Supplements
(51:37) - Food Combining
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions
Weekly Legion supplement giveaways
Access to ALL advanced 12-Week Training Programs
Exclusive discounts to brands like Oura Ring, Marek Health, Examine.com
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Customer Reviews
Balanced, realistic fitness and nutrition advice
This podcast does a good job of providing succinct, actionable information while still acknowledging nuance and context. Love it!
Great information!
Great podcast with digestible information!
Super informative!
This podcast came right on time as I start my fitness journey. I’ve learned SO much and I’m always sharing the gems with friends.