Autonomy 🤸🍔✊ GMB Fitness

Ask a question In this episode, Andy and Ryan explore the concept of bottlenecks in training, emphasizing how identifying and addressing the main limiting factor can accelerate progress. They discuss practical methods for assessment, common misconceptions, and real-world examples to help listeners optimize their fitness routines. Key Topics Theory of constraints in trainingIdentifying bottlenecks in fitnessAssessment methods: strength, flexibility, controlPractical examples: handstands, pull...

Ask a question Most people think training is about constant progress. Getting stronger. More flexible. Better conditioned. Always moving forward. And when that’s not happening, it feels like something’s gone wrong. But that idea falls apart pretty quickly when you look at how anything actually develops over time. Athletes don’t train at peak intensity all year. They periodize their with pre-season, in-season, and off-season. Your work has busy periods and slower stretches. Even your energy ac...

Ask a question Many people think progress only happens on the days when they push themselves to the limit. Everything else feels like falling behind. In reality, most productive training happens in the middle. The grey zone between maximum effort and total rest is where you can practice skills, build muscle, develop endurance, and accumulate consistent work without constantly needing long recovery periods. Autoregulation helps you learn how to operate in that middle range. Instead of reacting...

Ask a question Andy and Ryan discuss the use of timed sets vs rep counting in the Praxis Protocol, emphasizing the importance of quality movement over quantity. The conversation covers the significance of adjusting intensity, the idea of mechanical drop sets, and the distinction between time under tension and time under attention. They also address how to measure progress without relying on numerical goals, encouraging listeners to focus on their improvement in movement quality. Takeaways GM...

Ask a question Osteoarthritis is often blamed on “wear and tear,” but the truth is far more empowering. In this episode, orthopedic surgeon Dr. Howard Luks joins us to break down what’s really happening inside your joints — and why movement, not rest, is the key to healing and longevity. We talk about: •Why osteoarthritis isn’t caused by using your joints too much •The link between metabolic health, inflammation, and joint pain •When surgery or treatments actually make sense •How strength, m...

Ask a question "It's time to make the Donuts." In a few recent polls, we found that about half of you say you move on from a training program when it gets boring. Given that repetition is basically requisite to any physical training, we thought we’d tackle this topic and vouch for the grind of donut making. Boredom is part of the process. Whether you learn to get interested in the details or just accept the repetition and cruise through it, sexy results come from unsexy efforts. As do delici...

Ask a question Nike says that "if you have a body, you're an athlete." That's BS, and it can lead to poor decisions and wasted energy that don't benefit you. Of course, you may be an athlete. We've worked with clients competing at all levels in just about any sport or activity you can name. But the vast majority of people we work with are definitely not athletes. What does that mean? Are we saying they're not good enough? Serious enough? No. Simply that their lives don't revolve around t...

Ask a question Chances are if you like what we do at GMB, you don’t want to spend hours each day working out. Like us, you want to focus on just the essentials in order to help you better enjoy the things you love to to do like practicing your martial arts and being active with your families. In this episode, we were happy to be able to chat with Philip Chubb, otherwise known as the Mindful Mover, in which we discuss how to minimize the time you spend training while maximizing the ran...

Ask a question As a company founded by three dudes, GMB might seem like a very male centric company. But about half our team is women. The three dudes are married. Two of us have daughters, so raising strong girls and women is something we actually care about deeply. So we got in touch with one of the coolest, most successful and badass women we know: Juliet Starrett. She’s the CEO of TheReadyState.com, an attorney, and a champion athlete. She’s also a mother of two teen girls and has manage...

Ask a question We get it - you were born before the turn of the millennium, so much of your knowledge of health and fitness comes from the Jane Fonda Workout VHS and watching interviews with Arnie in junior high PE class. But you’re a grown-ass adult, and you’re still capable of learning new things. It’s time to learn how to prepare your body for a productive training session. “But I heard warming up is a waste of time!” I’m sure your buddy with the bad back who told you this helpful tidbit h...

Ask a question "Just squat!" "Just do intermittent fasting!" As sentient beings in the 21st century, we all have pretty solid bullshit detectors by now, but when we're facing challenges, it's still tempting to believe the easy answers. And why not? Mostly, they're offered in earnest from friends with the best of intentions. But sometimes, there's an insidious bias behind the rec. In either case, "just X" is usually masking a litany of gotchas and caveats that you should understand bef...

Ask a question "Boredom, I think, protects the individual, makes tolerable for him the impossible experience of waiting for something without knowing what it could be." Here's the deal: you will get bored. We all love that new-car smell and sense of novelty when we start something new. The first couple of weeks on a new program or routine usually feels like you're really making progress, but then the honeymoon ends, and you find yourself knee-deep in The Grind. The Grind is the inevi...

Ask a question If you've tried something new even once in your life, you might be familiar with falling flat on your face, possibly literally. In this episode, Ryan chats with David 'Jacko' Jackson and Tim Stevenson, founders of School of Calisthenics. They talk in-depth about how they developed their philosophy of "redefining your impossible" by exploring your physical potential through body weight training. Jacko and Tim share their stories and thoughts on: why play might be more t...