Autonomy by GMB Fitness
Episodes
Osteoarthritis Isn’t “Wear and Tear” - with Dr. Howard Luks
25 Oct 2025
Contributed by Lukas
Ask a questionOsteoarthritis is often blamed on “wear and tear,” but the truth is far more empowering. In this episode, orthopedic surgeon Dr. How...
Training Around Minor Injuries
24 Sep 2021
Contributed by Lukas
Ask a questionThe most requested topic from a recent round of surveys, how to train around minor injuries is a real and pertinent issue for all of us ...
Bored? Good. Here's Why . . .
10 Sep 2021
Contributed by Lukas
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 pro...
Q&A-Hole: Not the Answers You Were Looking For
26 Aug 2021
Contributed by Lukas
Ask a questionOn any given day, we get dozens if not hundreds of questions on our YouTube videos, social posts, and via email. And we enjoy answering ...
You Are NOT An Athlete
12 Aug 2021
Contributed by Lukas
Ask a questionNike says that "if you have a body, you're an athlete." That's BS, and it can lead to poor decisions and wasted ener...
How to Play with Yourself
23 Jul 2021
Contributed by Lukas
Ask a questionPlay is a topic that is often left out of the conversation in fitness.This is in spite of the fact that experimentation, exploration and...
Minimize Training While Maximizing Gains
15 Jul 2021
Contributed by Lukas
Ask a questionChances 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 ...
Rule #1 (Don't Die)
02 Jul 2021
Contributed by Lukas
Ask a questionMartial art has its history in combat, so as a company founded by three martial artists, Rule #1 (Don't Die) is fundamental to GMB....
Raising Strong Girls, Part 2 (Juliet Starrett)
18 Jun 2021
Contributed by Lukas
Ask a questionAs 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 ...
Raising Strong Girls, Part 1 (Juliet Starrett)
11 Jun 2021
Contributed by Lukas
Ask a questionAs 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 ...
No, "Prep" is NOT just a Warm-Up
05 Mar 2021
Contributed by Lukas
Ask a questionWe 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 W...
YouTube: A Love/Hate Story
25 Feb 2021
Contributed by Lukas
Ask a questionWhy buy a program when there are 50 billion free workouts on YouTube? Precisely because there are 50 billion free workouts to parse thro...
Beware of People with Easy Answers
18 Feb 2021
Contributed by Lukas
Ask a question"Just squat!" "Just do intermittent fasting!" As sentient beings in the 21st century, we all have pretty solid bull...
Hell Yes or No, Revisited
28 Jan 2021
Contributed by Lukas
Ask a questionIt's easy to get overwhelmed by all the possibilities out there. Decisions are hard, and we can't make them for you. We can, h...
Fighting Boredom in Your Workouts
14 Jan 2021
Contributed by Lukas
Ask a question"Boredom, I think, protects the individual, makes tolerable for him the impossible experience of waiting for something without know...
When To Do Weighted Moves and When Not To
07 Jan 2021
Contributed by Lukas
Ask a question"Progressive overload" is a principle in training that says you need to continually add greater stimulus to an exercise to kee...
Redefining Your Impossible
24 Dec 2020
Contributed by Lukas
Ask a questionIf you've tried something new even once in your life, you might be familiar with falling flat on your face, possibly literally.In t...
How to Practice Recovery
18 Dec 2020
Contributed by Lukas
Ask a questionWe get a lot of questions about Recovery which is not surprising, given how much information there is out there. There's no easy w...
Structuring Short Sessions (when shit gets crazy)
10 Dec 2020
Contributed by Lukas
Ask a questionWe've all been there -- schedules and routines change, and we can't fit in our regular workout. Rather than trying to stick to...
Easy Wins for Fat Loss - with Andy Morgan
03 Dec 2020
Contributed by Lukas
Ask a questionHave you ever Googled a topic and been overwhelmed by the sheer amount of products that are supposed to solve your problem? Or underwhel...
If You Can't Do It In Jeans . . .
26 Nov 2020
Contributed by Lukas
Ask a questionYou want to be able and ready, not just good at working out.Readiness means going beyond just capability so you can actually access and ...
DOMS - they suck!
19 Nov 2020
Contributed by Lukas
Ask a questionDOMS. Delayed Onset Muscle Soreness.You don't like them, and they don't like you, but if you're training your body at all...
Balance
12 Nov 2020
Contributed by Lukas
Ask a questionBalance is one of those things most people don't realize they can improve - or even that they might need to improve . . . until the...
All the Things Your Workout Leaves Out
03 Nov 2020
Contributed by Lukas
Ask a questionWhen we think about fitnessing, a relative few activities come to mind. Weightlifting, running, cycling, swimming, jumping rope, etc. Wh...
How Movement Helps With Anxiety
29 Oct 2020
Contributed by Lukas
Ask a questionAnyone experiencing anxiety lately . . . ? Congratulations, you're human. The good news is you're definitely not alone. Studie...
What To Do After Elements
22 Oct 2020
Contributed by Lukas
Ask a questionWhen people start with GMB, we almost always recommend starting with Elements. It's our broadest and most foundational program, and...
Why Beating Yourself Up Doesn't Work
15 Oct 2020
Contributed by Lukas
Ask a questionThe diet world teaches us that beating ourselves up about food and our body is what "motivates" us. We've been taught tha...
Pushing Yourself
08 Oct 2020
Contributed by Lukas
Ask a questionThere's not a more cliché phrase in all of fitness, but here goes: if you want to improve, you have to push yourself. Pushing you...
Mind-Body Connection
01 Oct 2020
Contributed by Lukas
Ask a question'Mindfulness' is one of those words that can sound really out there, but improving mind-body awareness can have a profound imp...
Overcoming Tendonitis with Steven Low
17 Sep 2020
Contributed by Lukas
Ask a questionHave you ever felt limited by joint pain? The truth is, very few of us haven't experienced injury, stiffness, or pain in our joints...
Small Space? Use it Well
10 Sep 2020
Contributed by Lukas
Ask a questionWith 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...
Stretching and How to Make It Work
03 Sep 2020
Contributed by Lukas
Ask a questionYou've likely heard a lot of different ideas about stretching: how it doesn't work, how it makes you weak, or how you'll ...
Rings vs. Bar for Pull-Ups
20 Aug 2020
Contributed by Lukas
Ask a questionWhich is better for pull-ups - rings or bar?As in most things, there's only one right answer, and it's completely obvious. Jus...
Training While Tall
13 Aug 2020
Contributed by Lukas
Ask a questionSure, being tall has its benefits, but when it comes to skill work certain movements can seem always out of reach, even when you tower o...
Single-Leg Strength Exercise
30 Jul 2020
Contributed by Lukas
Ask a questionWhen you think of leg strength, squats and deadlifts (rightly) come to mind. And if you think of bodyweight leg exercises at all, it&apo...
Spinal Health Part 2 - Thoracic
18 Jul 2020
Contributed by Lukas
Ask a questionIn 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 thi...
Protecting Your Pelvic Health
09 Jul 2020
Contributed by Lukas
Ask a questionUntil fairly recently, pelvic health was a topic that didn’t get a lot of love. That’s partly because it’s complex, and partly (sa...
Mastering Your Core Development
02 Jul 2020
Contributed by Lukas
Ask a questionThis is gonna be the most annoying discussion of core exercises ever. A few things we're not gonna tell you:how many crunches you s...
Spinal Health Part 1 - Low Back
25 Jun 2020
Contributed by Lukas
Ask a questionThe spine is needed in every movement we do, which is why we get more questions about back pain and back issues than almost anything els...
How to Beat Stress Eating
18 Jun 2020
Contributed by Lukas
Ask a questionThe biggest issue most folks have with nutrition isn’t finding the right diet, it’s stress eating. We all know that stress impacts ...
Walks, Hikes, and Loaded Carries
11 Jun 2020
Contributed by Lukas
Ask a questionWalking is the least sexy exercise of all time, and it’s also one of our favorites. Which probably says a lot about us...Now before yo...
How to Practice Handstands Safely and Enjoyably
04 Jun 2020
Contributed by Lukas
Ask a questionHandstands are cool. That's actually the main reason most people want to practice them. Sure, you can also build spatial awareness ...
Building Back Strength When Pull-Ups Aren't an Option
29 May 2020
Contributed by Lukas
Ask a questionNo pull-up bar? No panic.We like to talk about physical autonomy a lot here at GMB, and a big part of that is learning how to adjust to ...
Assessments and Exercises for Ankle and Foot Health
21 May 2020
Contributed by Lukas
Ask a questionAfter your first few months learning to walk, the only times most people think about their feet are when they're buying shoes or wh...
True Autonomy, with James Fitzgerald, Fittest Man on Earth
14 May 2020
Contributed by Lukas
Ask a questionIn case you’ve never thought about this, we have some breaking news: the idea of ‘fitness’ is manufactured. We often get so caught...
Assessments and Exercises to Beat Wrist Pain and Weakness
29 Apr 2020
Contributed by Lukas
Ask a questionPop quiz: how many wrists do you have?Most people can answer that one pretty easily, so here's a follow up: when was the last time ...
Exercise Technique - Focusing on the Right Details for Safety and Results
23 Apr 2020
Contributed by Lukas
Ask a questionThere’s a thousand right ways to do almost anything. I know that’s not what you wanna hear, but it’s the truth. For any skill you...
Improving Your Shoulder Mobility for Better Function and Less Pain
16 Apr 2020
Contributed by Lukas
Ask a questionYou probably have at least one shoulder.And if you do, there's a really good chance that you've experienced shoulder tightness...
How to Organize Multiple Training Cycles for Your Goals
09 Apr 2020
Contributed by Lukas
Ask a questionWe favor a cyclic approach to training at GMB, and all our programs are designed to be repeated, but periodization is a topic that can g...
Instruction Manual for Your Hips: Physiology and Injury
26 Mar 2020
Contributed by Lukas
Ask a questionHip problems are one of the most common causes of injuries and pain in other parts of the body, and most people never even realize that ...
Don't Let Your Workout Make You Worse at Your Sport
12 Mar 2020
Contributed by Lukas
Ask a questionOne of the coolest things that's happened to us over the past ten years is that we've gotten toward with people doing activiti...
Why Hip Impingement Shouldn't Automatically Mean Surgery
30 Jan 2020
Contributed by Lukas
Ask a questionIf you've got hip pain that keeps you from doing stuff you want to do, one of the diagnoses you might get is femoroacetabular impin...
🤕 Physics & Psychology of Injury Avoidance
23 Jan 2020
Contributed by Lukas
Ask a questionThere's nothing less sexy than listening to two guys talk about safety for 45 minutes, but do you enjoy being injured? Yeah, we th...
Habits and Deep Motivation
20 Jan 2020
Contributed by Lukas
Ask a questionThis episode was inspired by our community, best represented by this question:"I know that I get in the way of my training more tha...
🌆 Your PM Routine 🛌
16 Jan 2020
Contributed by Lukas
Ask a questionA few episodes back, we talked about building a morning routine that would set you up for a great day AND move you forward on what'...
How Diets Work: Developing Your Awareness Around Food
09 Jan 2020
Contributed by Lukas
Ask a questionOne of the most frustrating things about diets is this: most of them work. They work for some people, sometimes, under some conditions, ...
How to Train for Big Skills
07 Jan 2020
Contributed by Lukas
Ask a questionFancy bodyweight skills are completely unnecessary for normal life. You never hear, “We have a bit of a situation, is there anyone on ...
4 Archetypes of Training Goals (and Specific Routines for Each One)
26 Dec 2019
Contributed by Lukas
Ask a questionWe've all got our own interests and priorities in life, so one of the really important questions our clients tend to ask us is how ...
Doing What's Right For You
19 Dec 2019
Contributed by Lukas
Ask a questionThe whole point of training is to get better at the stuff that really matters to you. But how do you actually structure your training to...
Advanced Strength Progressions for Bodyweight Exercise Skills
12 Dec 2019
Contributed by Lukas
Ask a questionThe bodyweight fitness world tends to fetishize the idea of advancing toward a small handful of advanced skills like the planche, one-ar...
Dealing With Injuries
05 Dec 2019
Contributed by Lukas
Ask a questionGetting hurt is part of having a body, especially if you're one of those crazy people who likes to actually use yours! They key is ...
Stretching for Stiff People
07 Nov 2019
Contributed by Lukas
Ask a questionWarning: Jarlo and Andy go on a long, rambling, rant-filled discussion about the attitudes that keep people from being successful in the...
Skip the Kip as an Ethos
06 Nov 2019
Contributed by Lukas
Ask a questionWhat does it mean to skip the kip? Contrary to popular belief, it's only coincidentally related to muscle-ups. Part of our ethos at...
How to Maximize Recovery for Better Training Sessions
27 Oct 2019
Contributed by Lukas
Ask a questionSupplements and fitness gadgets are really easy to sell. "$50 for rock-hard abs and elite endurance? Sign me up!" But this epi...
How we keep the basics interesting
16 Oct 2019
Contributed by Lukas
Ask a questionWe talk a LOT about "the basics," but we also get that literally zero people are out there thinking "oh wow, I can't...
Combining Different Types of Training
13 Oct 2019
Contributed by Lukas
Ask a questionDespite what you hear on the infomercials trying to sell you DVDs with pictures of abs on the front, there’s no such thing as a “com...
Minimum Viable Routine
04 Oct 2019
Contributed by Lukas
Ask a questionWhen you’re getting ready in the morning do you ask yourself, “Am I doing enough? Should I be working harder in the bathroom before ...
👃 How to Breathe Better for Fitness
02 Oct 2019
Contributed by Lukas
Ask a questionYou do this everyday, so you should be pretty good at it by now, right? Well, not so fast. A cursory Google search shows no less than a...
Developing Flow in Movement
18 Sep 2019
Contributed by Lukas
Ask a questionIf you've ever been inspired after seeing someone move with absolutely mastery, this is for you.A lot of people talk about "fl...
✈️ Skip the Hotel Gym? How to Stay Fit While Traveling 🧳
11 Sep 2019
Contributed by Lukas
Ask a questionAfter a month off to travel with their families, Ryan and Andy are answering questions and sharing their tips for working out on the roa...
Transitional Movement - The Missing Ingredient for Flow
14 Aug 2019
Contributed by Lukas
Ask a questionThere are a lot of movement gurus out there who talk about movement “flow” the same way some people talk about enlightenment. Like i...
Stop Wasting Time with Cardio
07 Aug 2019
Contributed by Lukas
Ask a questionA few years ago, we did a podcast episode called "cardio is stupid, and you don't have to do it." Maybe not the most nuan...
It's All in Your Head - Owning Your Subjective Experience of Exercise
30 Jul 2019
Contributed by Lukas
Ask a questionWhat's the difference between doing an exercise and owning it? To us, that's one of the most important questions in fitness. I...
🇯🇵How Living in Japan Shaped GMB's Method and Growth 🗻
23 Jul 2019
Contributed by Lukas
Ask a questionRyan and Andy do some good-ol'-days-ing about their early years in Japan... BUT it's actually relevant. We promise!Here's...
Getting Movement Details Right
16 Jul 2019
Contributed by Lukas
Ask a questionThere’s a thousand right ways to do almost anything. I know that’s not what you wanna hear, but it’s the truth. For any skill you...
Beyond Capability
19 Jun 2019
Contributed by Lukas
Ask a questionOne of the key differences between training for fitness vs training for sport is the emphasis on developing capabilities vs abilities. T...
2 Rules for Morning Routines 🌅
12 Jun 2019
Contributed by Lukas
Ask a questionThere's a lot of noise about "what successful people do" to start their days... and a thousand people trying to cash in o...
Fitness Over 40+ (which isn't old, btw)
05 Jun 2019
Contributed by Lukas
Ask a questionOK, first thing first: 40 isn't "old." Neither is 50. And for the sweet love of all the deities, I am so sick of people y...
Mental Models for Better Decisions
22 Sep 2016
Contributed by Lukas
Ask a questionDo you find it hard to make good decisions and spend your time wisely? Whether it’s a matter of perfectionism, procrastination or just...
How To Get The Best Of Both Worlds: Combining Bodyweight And High Intensity Interval Training
08 Sep 2016
Contributed by Lukas
Ask a questionFinding your way in fitness can seem difficult. It takes a concerted effort to test, experiment, and discover what works for you in orde...
How To Achieve Transformation That Lasts A Lifetime
25 Aug 2016
Contributed by Lukas
Ask a questionThe world of fast fitness has undeniably invaded our culture. 30-day shredding programs, 90-minute abs, 6-week total body transformation...
How To Future Proof Your Training with Guest Host Al Kavalo
28 Jul 2016
Contributed by Lukas
Ask a questionYou know that our mission at GMB is teaching you physical confidence through mindful practice. Time marches on, we can’t change that. ...
Redefine Progress And Break Through Your Plateaus
14 Jul 2016
Contributed by Lukas
Ask a questionWhen was the last time you hit a plateau? Were your pull-ups stuck on a particular number of reps? Did your pushups stall out before hit...
Here’s Exactly How Many Reps, Sets, Exercises, and Workouts You Should Be Doing
23 Jun 2016
Contributed by Lukas
Ask a questionOne of the questions that we hear over and over again is, “how much is enough?” How many reps? How many sets? How many days a week? ...
Turning Unconventional Play Into A Lifetime of Fitness
09 Jun 2016
Contributed by Lukas
Ask a questionAs you know, we’re big advocates of getting your play on. So, when someone comes along who’s doing it in an unconventional way, then...
Changing Habits for Peak Performance
02 Jun 2016
Contributed by Lukas
Ask a questionIf you’re looking to achieve peak performance, then you’ll obviously need to address your regular habits. And that’s where a lot o...
Using Fitness As Self Expression with Mark Cheng
26 May 2016
Contributed by Lukas
Ask a questionHave you ever considered fitness as a means of self expression? It’s something we certainly encourage here at GMB. There’s great fr...
Improve Your Movement To Improve Your Health with Todd Hargrove
19 May 2016
Contributed by Lukas
Ask a questionImproving movement is a topic that’s been gaining in popularity lately. It makes sense as people are finally figuring out that there i...
Cultivating Functional Strength And How To Apply It
11 May 2016
Contributed by Lukas
Ask a questionCultivating strength is a huge emphasis here at GMB. More specifically, we advocate the cultivation of functional strength. In other wor...
Your Fitness Training Is Not Your Job
05 May 2016
Contributed by Lukas
Ask a questionHow many jobs do you truly have? You most likely have a job that you get paid for, and you also might have a job within your family or h...
Boosting Fitness With Mental Models
27 Apr 2016
Contributed by Lukas
Ask a questionWhat are your current default fitness mental models? It’s easy to get stuck in habitual ruts. You’ve probably had it happen in day t...
The “Hell Yes” Method Applied to Training and Life
21 Apr 2016
Contributed by Lukas
Ask a questionEvery one of us is faced with numerous decisions each day. Some of them are not optional; everyone has to do laundry, for example. Many ...
Encouraging Active Healthy Kids
24 Mar 2016
Contributed by Lukas
Ask a questionEncouraging healthy active kids is something all parents want to do for their children. This is especially true when you’re a parent w...
How To Make Fitness Fit Your Lifestyle
17 Mar 2016
Contributed by Lukas
Ask a questionLearning how to make fitness fit in with your current lifestyle can seem a bit backwards to most of us. A common misconception in the fi...
The Injury Recovery Formula With Mike Fitch
03 Mar 2016
Contributed by Lukas
Ask a questionDid you know that injury of yours is actually a sign of improvement? Injury recovery right in the middle of training isn’t something a...
Playfulness As A Means Of Mastery with Josh Vogel
19 Feb 2016
Contributed by Lukas
Ask a questionWhen most people think about mastery, they envision long hours of grueling practice, sweat, blood, even tears. But, what if there’s a ...
Slow Down to Build Strength with Vincent Thibault
12 Feb 2016
Contributed by Lukas
Ask a questionOften we train hard and our sole focus is the end result. What happens if we slow down while training? What happens if we practice mindf...
Training Differences Between Men and Women with Al and Grace Kavadlo
28 Jan 2016
Contributed by Lukas
Ask a questionTraining can be different for men and women. Al and Grace have trained many different clients, and talk with Ryan about the common stren...
Bad Workouts and Slow Progress - with Mike Fitch
22 Jan 2016
Contributed by Lukas
Ask a questionFeeling down about a disappointing workout or slow progress is something we ALL deal with at some point. Ryan and Mike have dealt with t...
Prioritizing Training Goals with Al Kavadlo
15 Jan 2016
Contributed by Lukas
Ask a questionTraining goals for a beginner should obviously be quite different from those of a more advanced trainee. In this episode, Al Kavadlo co-...