Gmb Fitness Show - Physical Autonomy


Don't die without exploring what your body is capable of. There's more to fitness than gleaming abs and protein shakes, so stop doing exercises you hate to impress people you don't like. Ryan from GMB Fitness shares insights on using developing complete physical autonomy - featuring interviews from friends like Mike Fitch (Animal Flow), Steve Kamb (Nerd Fitness), Al Kavadlo (Progressive Calisthenics), and more.


  • DOMS - they suck!

    DOMS - they suck!

    19/11/2020 Duração: 36min

    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 about.We'll teach you how to know if you're too sore, what to do about it, and how to stay productive in your training without getting derailed by sore muscles.Support the show (

  • Balance


    12/11/2020 Duração: 31min

    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 techniques. Support the show (

  • All the Things Your Workout Leaves Out

    All the Things Your Workout Leaves Out

    03/11/2020 Duração: 29min

    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. There's a trap here too though - majoring in the minors. This rambling, unfocused, and nearly incoherent (just kidding about the last one) discussion between Ryan and Andy goes over why you need skill development and unconventional movements, even if you're not training for a specific sport or activity. We also cover self-assessing so you can focus on the supplemental training that fits your needs rather than just trying to cram in every "prehab" exercise you saw on YouTube.Understand what your routine is missing and discover h

  • How Movement Helps With Anxiety

    How Movement Helps With Anxiety

    29/10/2020 Duração: 26min

    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 Pilotti discuss how feelings of stress and anxiety influence you physically and how exercise and movement practices can influence feelings of stress and anxiety. Learn how anxiety is influenced by interoception (internal sense of self), and why learning new movements is good for your brain.Resources:Jenn's New Book --> Body Mind MovementJenn's BlogHow Fitness Training Can Affect Mental Health Support the show (

  • What To Do After Elements

    What To Do After Elements

    22/10/2020 Duração: 26min

    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 strategies for moving to the next phase in your training and which factors determine the right move for you.Support the show (

  • Why Beating Yourself Up Doesnt Work

    Why Beating Yourself Up Doesn't Work

    15/10/2020 Duração: 25min

    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 — it's the lowest level. If you want to change your eating skills practice--or any skills practice-- you're going to have to level up your motivation.Learn how to upgrade your motivation, increase your eating skills practice, and hit your goals.Support the show (

  • Pushing Yourself

    Pushing Yourself

    08/10/2020 Duração: 43min

    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 we're gonna cover:3 kinds of days: how to know how hard you can goHow to plan training intensity around your life15 (we counted!) ways to increase the intensity of a training sessionThe best part is that almost none of those tactics require much prep, and you won't have to psych yourself up or go snort a bunch of protein powder first either. You can start our session and, if you're feeling good to go, push yourself a little harder, to whatever degree necessary. Pushing yourself tends to be more of a mental struggle than anything. Once you

  • Mind-Body Connection

    Mind-Body Connection

    01/10/2020 Duração: 38min

    '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 trainers the tools to develop mindfulness in their clients.In this episode, Jenn and Ryan cover:the importance of spatial awareness in daily lifehow movement practice extends to other areas of your lifewhy interoception is crucial to autoregulationhow to work with pain, fear and failurepractical examples for better, mindful movement and increased focusThough the book is aimed at coaches, you don't have to be a trainer to use these concepts in your own practice and workouts. If you want to move better and feel better while you move, you'll wa

  • Why Youre Eating (and why it matters)

    Why You're Eating (and why it matters)

    24/09/2020 Duração: 23min

    We've all turned to the tub of ice cream (or whatever your favorite comfort food is) after a rough day. Eating to self-sooth does work. It's a normal and human thing to do. But when we get in the habit of using it as our only way to manage stress or emotions, we can start to feel like we aren't in the driver's seat with our eating anymore.In this episode, we explore how self-compassion means doing what matters to us, even when we are stressed and uncomfortable. Self-compassion is often very difficult, and involves being with our own imperfections.We cover:how eating to self-soothe can get in the way of our goalshow perfection dieting is the antithesis to eating skills and true progressthe difference between self-soothing and self-compassionwhat self-compassion is and why it's important to both skill-development and getting the results we wantWhether it's training your eating skills or handstand, the same principle applies: whoever is able to get in the most practice makes the best progress towards their goals

  • Overcoming Tendonitis with Steven Low

    Overcoming Tendonitis with Steven Low

    17/09/2020 Duração: 01h14min

    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 questions you all brought up, including:how a pain 'habit' can be the biggest inhibitor to recoveryhow to address a longstanding elbow tendonitishow to adjust or modulate your activity levelshow to know when you can start working out and doing stuff againthe efficacy of diet and supplementsWhatever damage you were told you have, Steven shares how you can recover from tendonitis with patience and a well directed program. Resources Mentioned:Steven Low's Site Steven's Article on Overcoming TendonitisThe Book: Overcoming Tendoniti

  • Small Space? Use it Well

    Small Space? Use it Well

    10/09/2020 Duração: 25min

    With so many people now trying to exercise at home, we're hearing more and more often how challenging it can be if you're used to having more space and a specialized environment. But there's a lot to be gained from learning to use the space you have. Not much roomBad flooring?Family or roommates? None of these are deal breakers. This episode is focused on preparing the right timing, spacing, and mindset for a productive training session. While we'd _love_ for each of our clients to have a dedicated room with nice flooring and an altar to GMB in the corner, the fact is we don't even sell signed 8x10s of Ryan, so you're gonna have to make do with what you have. When you do, you'll find that a small space stimulates your awareness and creativity, which makes up for whatever feeling of constraint you may have to deal with in the process.ResourcesStrategies for Training At HomeCan't Go to the Gym?Podcast: Lockdown EditionSupport the show (

  • Stretching and How to Make It Work

    Stretching and How to Make It Work

    03/09/2020 Duração: 01h19s

    You've likely heard a lot of different ideas about stretching: how it doesn't work, how it makes you weak, or how you'll hurt yourself if you do it 'cold.' In this episode, Jarlo and Rose discuss and dispel myths and seemingly conflicting information about stretching, including tips for who should stretch, when to stretch, and how to stretch.We also cover:flexibility vs. mobilitybenefits of stretching, and how to maintain flexibilityactive, passive, static, and dynamic stretchingIf you've ever been unsure of how to increase your flexibility, you'll want to be put this one in your ear hole.Resources Mentioned:Study - Stretching Decreasing StrengthStudy - Stretching and Dynamic WorkGuide for FlexibilityGMB Mobility ProgramGMB Elements ProgramHip Mobility RoutineShoulder Mobility RoutineWrist RoutineSupport the show (

  • How Often Should I Eat?

    How Often Should I Eat?

    27/08/2020 Duração: 29min

    One of the biggest questions folks have is about eating timing and frequency. How much does it matter? When does it matter? Who does it matter for? This is one of those topics where it seems like everyone has an opinion. This episode covers everything from intermittent fasting and two meals per day, booming now, to old school bodybuilding and five meals per day. We give an overview of how to know if you're hungry for a snack, or if it's just stress. On the other end we cover why you probably don't want to skip meals either.Most importantly, we'll teach you how to make decisions around meal frequency and make the right choices for your needs and goals. Resources Mentioned:Eating Skills ProgramMindful Eating EpisodeJosh's Latest Book -- > Lean & StrongSupport the show (

  • Rings vs. Bar for Pull-Ups

    Rings vs. Bar for Pull-Ups

    20/08/2020 Duração: 39min

    Which is better for pull-ups - rings or bar?As in most things, there's only one right answer, and it's completely obvious. Just kidding... we're actually gonna give everybody's least favorite answer on this one: it depends. But why? What does it depend on? If you're just learning pull-ups (going from zero to your very first pull-up), what's the best way to learn?And if you can already do some pull-ups and want to figure out the best way to continue using them to get even stronger, how do you know the best methods to do so?We'll talk about pros and cons of both rings and bar for pull-ups and different variations and assistance techniques we prefer for training at various stages. We also cover details a lot of people tend to gloss over, like wrist health, building comfort on your chosen apparatus, and how to gage progress when just counting reps doesn't feel like it's moving very fast. We've talked before about ways to build back strength _without_ pull-ups, and this episode is all about making p

  • Training While Tall

    Training While Tall

    13/08/2020 Duração: 25min

    Sure, being tall has its benefits, but when it comes to skill work certain movements can seem always out of reach, even when you tower over everyone else. Ryan and Jeff talk about why some skills are harder when you are tall and how you can train toward them anyway. They cover common obstacles and injuries you may run into and how you can use the GMB Method and smart programming to avoid them. Some things are more challenging when you are tall, but that doesn’t mean you need to give up on your goals, you may just need to change how you approach them. Support the show (

  • Put the Fork Down

    Put the Fork Down

    06/08/2020 Duração: 18min

    If you're trying to control caloric intake, one of the most effective tactics we know also turns out to be the simplest: put your fork down between bites. OK, that's it. No need to listen...Unless you want to learn:how it works and why this is so effectivethe psychology behind hunger and satiety signalshow to get into the habit of really noticing how you feel as you eatIf you care about any of those things, then please do listen, because you'll learn how to notice when you're full, enjoy your food more, and be able to choose how much you want to eat, all with one concrete action.Support the show (

  • Single-Leg Strength Exercise

    Single-Leg Strength Exercise

    30/07/2020 Duração: 43min

    When you think of leg strength, squats and deadlifts (rightly) come to mind. And if you think of bodyweight leg exercises at all, it's probably as a (poor) substitute. But very athletic movements happen with both feet firmly planted on the ground. Enter single-leg training. It's not just "something to do if you don't have a squat rack." This episode is about using single-leg exercises - some classic, and some lesser known - to strengthen your legs through their full ranges of motion. We'll cover common mistakes people make in their training and technical fixes. You use your legs for a wide variety of movements every day. Don't trick yourself into thinking a couple of staples will fully prepare you to move at your best. Resources Mentioned: Pistol Squat TutorialPistol Squat Tutorial VideoPistol Squat Troubeshooting VideoBodyweight Squat Tutorial 9 Advanced Bodyweight Leg ExercisesUsing Front & Back ScalesSupport the show (

  • Spinal Health Part 2 - Thoracic

    Spinal Health Part 2 - Thoracic

    18/07/2020 Duração: 49min

    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 Transcript and Other NotesSupport the show (

  • Avoiding Unconscious Eating

    Avoiding Unconscious Eating

    16/07/2020 Duração: 36min

    Everyone who's ever tried to work on their nutritions has had the experience of eating something and then feeling guilty because it didn't fit their diet or match their goals. Yup, it happens to us too. The thing is, we're complicated organisms, and we spend a lot of our time operating on instinct. We build up habits and routines, and we spend our days on autopilot, so should we really be surprised if we end up eating what we usually eat instead of what we know is best for us?In this episode, Ryan and Josh look at how to eat what fits your goals, even when you don't want to. We take a look at internal vs external motivation, and how changing how you think about your goals could make all of the difference. Lastly, we put it all together with eating guidelines and skills that you can implement this week, to more effectively make food choices, in the moment.If you've wondered how GMB's Eating Skills course works, this episode is a great preview of the Skills themselves and the overall approach and psychology inv

  • Pelvic Health

    Pelvic Health

    09/07/2020 Duração: 48min

    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 bridge/connection between upper and lower body Removing the mystery and stigma of the pelvis ("black box") How locomotion work and similar movements are "body awareness" exercises and can immediately affect how your body feelsEpisode Transcript and Other NotesSupport the show (

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