Episodios

  • The Ultimate Pre-Workout Warm-Up for Muscle Growth & Body Recomp | Ep. 119
    Sep 24 2025

    Get a FREE Month of Coaching (Podcast Special) | What’s the best warm-up for muscle growth?

    Most people waste time foam rolling, stretching, or jogging before lifting. In this episode, we break down what the science (and real-world experience) says about warm-ups that actually improve training performance.

    You’ll learn why most warm-ups don’t help (or even hurt progress), how to structure yours for strength and hypertrophy, and the exact warm-up protocol we use with clients for better results in less time.

    Timestamps:
    00:10 – Most people are warming up wrong
    01:05 – Free month of coaching (podcast-only offer)
    01:50 – Why foam rolling is (mostly) useless
    04:00 – When stretching becomes counterproductive
    05:00 – Why cardio before lifting backfires
    06:15 – What to do instead: simple warm-up structure
    08:20 – Dynamic drills for upper and lower body
    12:20 – The warm-up that matters most: ramp-up sets
    16:50 – Examples for warm up sets
    20:30 – Warming up for isolation/accessory work
    24:30 – When to break the rules + final takeaways

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    25 m
  • Bulking vs Recomping: Can You Build Muscle Without Getting Fat? | Ep. 118
    Sep 17 2025

    Body Recomp Coaching (Now HSA/FSA eligible) | Does bulking actually lead to more muscle growth than eating at maintenance / recomping?

    Today we're diving into the latest research comparing small and large calorie surpluses vs eating at maintenance to answer that exact question.

    You’ll learn what the research actually shows, why traditional bulking might not be necessary, and the best approach to build muscle (without getting fat).

    Timestamps:
    00:10 – Is bulking dead?
    01:20 – HSA/FSA coaching now available
    02:52 – Study breakdown: surplus vs. maintenance
    05:15 – Training & diet setup
    08:00 – Key results: who gained what
    10:40 – Why bulking leads to more fat
    14:45 – When a surplus does make sense
    17:30 – Best approach for body recomp
    20:25 – Protein & calorie targets
    24:40 – Final takeaways

    Get a FREE Month of Coaching (Podcast Special)

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    Get My Free Body Recomp Guide

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    28 m
  • How to Recomp with Limited Time & No Gym: Busy Dad Fitness Audit | Ep. 117
    May 2 2025

    Apply for a Live Fitness Audit | In this episode, Kade coaches Michael—a father of two with limited time and a home gym setup—through a full fitness audit to optimize his training, nutrition, and long-term strategy. Whether you're a busy parent or just want to train smarter from home, this episode will give you real-world takeaways you can apply right away.

    Topics covered include:
    → How to simplify your routine while still building muscle
    → Smarter splits for time-constrained lifters
    → What to focus on with home gym equipment
    → Making progress without bulking or cutting
    → How to prioritize fitness as a busy parent without guilt

    ⏱️ Timestamps:
    00:00 → Intro + How to Apply for a Live Fitness Audit
    01:06 → Michael’s Background, Training History & Goals
    07:32 → Current Workout Routine Breakdown
    13:20 → Priority Muscle Groups & Home Gym Equipment
    16:52 → Nutrition Overview: Calories, Protein, and Simplicity
    22:25 → Balancing Fitness with Fatherhood
    27:30 → Kade’s Recommendations: Smarter Split + Prioritization
    33:55 → Efficiency Tools: Supersets, Myo-Reps, and Tracking
    41:22 → Body Recomp Without Bulking or Cutting
    47:15 → Final Tips & Equipment Upgrades

    Free Body Recomp Strategy Call

    Body Recomp Coaching

    FREE Body Recomp Guide

    Kade's Instagram


    The Body Recomposition Podcast
    Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

    Get a FREE Month of Coaching (Podcast Special)

    Book a Free Body Recomp Strategy Call

    Get My Free Body Recomp Guide

    Follow Kade on Instagram


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    52 m
  • The Skinny Fat Trap: 5 Mistakes to Avoid & How to Recomp | Ep. 116
    Apr 23 2025

    → Apply for Body Recomp Coaching | If you’ve ever felt stuck between “too skinny” and “too soft,” this episode will help you build muscle, lose fat, and create a physique you’re proud of. Kade dives deep into the biggest "skinny fat" mistakes and what to do instead, including:

    → Why relying on the scale alone will keep you frustrated
    → How eating too little can backfire and cost you muscle
    → The real difference between high-rep “fat burning” workouts and effective training
    → Why cardio should not be your first move for fat loss
    → What realistic fat loss actually looks like—and why slow is better

    ⏱️ Timestamps
    00:00 → Intro: What Is the Skinny Fat Trap?
    02:11 → Mistake #1: Focusing Only on the Scale
    11:59 → Mistake #2: Eating Too Little
    19:43 → Mistake #3: Training Too Light or Too Randomly
    24:01 → Mistake #4: Overdoing Cardio
    28:22 → Mistake #5: Unrealistic Expectations
    33:01 → Bonus Tips: Steps, Maintenance Phases, & Health Markers
    37:20 → Wrap-Up & Next Steps

    Apply for a Live Fitness Audit

    Free Body Recomp Strategy Call

    Apply for Body Recomp Coaching

    FREE Body Recomp Guide

    Kade's Instagram

    The Body Recomposition Podcast
    Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

    Get a FREE Month of Coaching (Podcast Special)

    Book a Free Body Recomp Strategy Call

    Get My Free Body Recomp Guide

    Follow Kade on Instagram


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    30 m
  • Live Fitness Audit: Recomping a Stranger in 43 Minutes | Ep. 115
    Apr 9 2025

    Apply for a Live Fitness Audit | In this brand new series, Kade sits down with real people to break down their goals, troubleshoot sticking points, and map out a clear plan to recomp—live on the podcast.

    In this episode, Navy Veteran Matt joins Kade for a raw, unfiltered coaching call where they dive deep into:

    → The realistic timeline and strategy to drop 10% body fat
    → Whether to prioritize cardio, steps, or macros for sustainable fat loss
    → Common mistakes guys make when trying to eat healthy (but not seeing results)
    → How to optimize training for recomp with less volume and better recovery
    → Why fitness goes way beyond aesthetics—and how it can transform mental health

    Whether you’re on day 1 or restarting again, this episode will give you a real-world look at what it takes to build muscle, lose fat, and create lasting change.

    ⏱️ Timestamps
    00:00 → Intro: First-Ever Live Fitness Audit
    03:12 → Matt’s Goals: Recomping After the Military
    08:31 → Short-Term Targets: Lose 15 lbs in 90 Days
    13:04 → Motivation & Mindset: Why Now Is the Time
    17:56 → What’s Been Holding Him Back?
    20:32 → Current Routine: Schedule, Training, Nutrition
    26:53 → Protein, Calories & the Truth About Macros
    34:36 → Reworking the Plan: Meal Prep > Extra Workouts
    38:47 → Training Adjustments: Quality > Quantity
    41:25 → Final Thoughts & Game Plan

    The Body Recomposition Podcast
    Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

    Get a FREE Month of Coaching (Podcast Special)

    Book a Free Body Recomp Strategy Call

    Get My Free Body Recomp Guide

    Follow Kade on Instagram


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    43 m
  • Why Your Workouts Might Suck (And What to Do Instead) w/ Coach Dawson | Ep. 114
    Apr 3 2025

    7-Day Transform Coaching Trial | In this episode, Kade is joined by Coach Dawson to break down how to choose and structure the right training plan. They share real client examples, common mistakes, and how to tailor your workouts to your schedule, recovery, and goals.


    Timestamps:
    00:00 → Intro & Dawson’s Favorite Training Split
    02:50 → The Ideal 4-Day Split for Real-Life Results
    06:30 → Why Cardio May Actually Help Your Muscle Gains
    08:00 → Full Body Training with No Dedicated Leg Day?
    12:30 → How We Program 3-Day Splits for Beginners & Busy People
    18:00 → Sample 3-Day Split Breakdown (Push/Pull/Leg Bias)
    21:30 → Dawson’s Mom’s Training Program (Yes, Seriously)
    24:45 → Why You Don’t Always Need to Start with Compound Lifts
    29:00 → How We Program 4-Day Upper-Body Focused Splits
    35:00 → Mechanical Drop Sets & Lengthened Overload Explained
    41:00 → 5-Day Split Options & How to Organize the Week
    46:00 → When to Program Side Delts & Why They’re So Important
    50:00 → Common Split Mistakes & How to Fix Them
    54:00 → How the Transform Team Customizes 3- and 4-Day Programs


    The Body Recomposition Podcast

    Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

    Get a FREE Month of Coaching (Podcast Special)

    Book a Free Body Recomp Strategy Call

    Get My Free Body Recomp Guide

    Follow Kade on Instagram


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    57 m
  • Picking the Perfect Training Split for Body Recomposition | Ep. 113
    Mar 27 2025

    Apply for a Live Fitness Audit | In this solo episode, Kade breaks down one of the most common questions in fitness:
    “How many days a week should I train?”
    Whether you’re just starting out or you’ve been lifting for years, the right training split can make or break your results. Kade walks you through:

    → The pros and cons of training 2 to 6 days per week
    → How to structure your split based on goals, recovery, and schedule
    → Why most people overtrain or burn out—and how to avoid it
    → Real-world client examples that show how to train smarter
    → The one answer that applies to nearly every fitness question: “It depends”

    This episode is a must-listen if you're confused about your program or wondering how to maximize results with the time you have.

    ⏱️ Timestamps

    00:00 → Intro: Choosing the Right Training Split
    08:50 → Two-Day Training Splits: When Less is More
    18:01 → Three-Day Splits: Great Results with Minimal Time
    27:09 → Four-Day Splits: The Sweet Spot for Most Lifters
    35:48 → Five-Day Splits: Smart Strategies for Recovery
    44:54 → Six-Day Splits: When to Train (Almost) Every Day
    53:30 → Real Client Example: Push/Pull Split Breakdown
    1:01:35 → Final Thoughts: There's No Perfect Split
    1:05:25 → Want to Be Coached on the Podcast? Apply Here

    The Body Recomposition Podcast

    Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

    Get a FREE Month of Coaching (Podcast Special)

    Book a Free Body Recomp Strategy Call

    Get My Free Body Recomp Guide

    Follow Kade on Instagram


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    51 m
  • Get Fit with Less: NOT Tracking Macros, Training Smarter > Harder, Recovery Tips & More w/ Coach Jake | Ep. 112
    Mar 19 2025

    Apply for 1-1 Body Recomp Coaching | In this episode, Kade is joined by Coach Jake to break down how to get great results with minimal time in the gym or kitchen—perfect for those juggling work, family, and life. They cover:

    Minimalist training tactics – How to build muscle in just 2-3 short workouts per week
    Sleep & recovery hacks – Why optimizing rest is the ultimate fitness hack
    Stress management for busy people – How to manage fatigue, avoid burnout, and stay consistent
    Training smarter, not harder – How to get more out of your workouts
    Flexible dieting without tracking macros – Simple ways to hit your nutrition goals without obsessing over numbers

    This episode is packed with practical, no-BS fitness advice to help you stay on track—even with a packed schedule.

    Timestamps:

    00:00 → Intro: Why You Don’t Need Hours in the Gym
    01:12 → Sleep & Recovery: The Secret to Better Gains
    02:10 → What is Minimalist Training & Who is it For?
    02:35 → How Jake Maintained Muscle with Less Gym Time
    04:56 → The Minimum Effective Dose for Training
    11:57 → Overtraining & How to Avoid It
    20:47 → Managing Stress Like an Athlete
    25:22 → Simple Sleep Hacks for Better Recovery
    32:21 → Mindfulness & Intentional Relaxation
    35:39 → How to Make Workouts More Efficient
    45:37 → Time Management & Fitting Fitness into a Busy Life
    51:04 → Eating for Results Without Tracking Macros
    56:01 → Recap & Final Takeaways

    The Body Recomposition Podcast

    Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

    Get a FREE Month of Coaching (Podcast Special)

    Book a Free Body Recomp Strategy Call

    Get My Free Body Recomp Guide

    Follow Kade on Instagram


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    1 h