FOF Gym Chat
Episodes
Training Cycle 1 2026
02 Jan 2026
Contributed by Lukas
The first training cycle of 2026 kicks off on MONDAY, January 5th! Here's a breakdown of what you can expect over the next 6-weeks. Get ready......
Holiday Pitfalls: How to Finish Strong and Start 2026 Without Starting Over
19 Dec 2025
Contributed by Lukas
We are wrapping wrap up 2025 by tackling the most common health and fitness traps we all face around the holidays — from the “screw it” mindset ...
A Different Approach to the Holidays...Focusing on GAINS
02 Dec 2025
Contributed by Lukas
In this episode of FOF Gym Chat, we share a refreshing mindset shift for the holiday season — focusing on what you can gain instead of what you migh...
Cycle 9 2025...Let's Finish the Year STRONG!
20 Nov 2025
Contributed by Lukas
Our last 6-week training cycle of 2025 starts MONDAY. Splits are changing, so make sure you take a listen so that you're ready to go for day 1. We...
Are you confused...or just waiting for the answer you want to hear?
14 Nov 2025
Contributed by Lukas
In this honest, straight-talking episode of FOF Gym Chat, we dig into why we often say we’re “confused” about what to do — when in reality, we...
GLP-1s, Peptides, and HRT — Real Talk, Not Medical Advice
07 Nov 2025
Contributed by Lukas
In this week’s episode of FOF Gym Chat, we share an open, honest discussion about three hot topics in today’s fitness and wellness world — GLP-1...
Dieting Harder...Is It Really The Answer?
31 Oct 2025
Contributed by Lukas
Most people think progress means eating less and training harder — but what if that’s exactly what’s holding you back?In this episode of the FO...
What They’re Doing That You’re Not — and Why It Works
24 Oct 2025
Contributed by Lukas
Ever wondered what separates people who make lasting progress from those who keep starting over? In this episode, we break down the levers you can pul...
Fueling your Workouts: A Practical Guide to Pre and Post Workout Nutrition
17 Oct 2025
Contributed by Lukas
In this episode of FOF Gym Chat, we dive deep into one of the most common topics in the gym — what to eat before and after your workouts. From the e...
Training Cycle 8...Here's the Breakdown
10 Oct 2025
Contributed by Lukas
Training cycle 8 starts Monday! This is the last full training cycle before the holidays start. Commit.Show up. Train hard. Let's go!Enjoy -K+J
Protein + Produce...Why Simple Still Works
03 Oct 2025
Contributed by Lukas
Nutrition doesn’t have to be complicated. In this episode of the FOF Gym Chat podcast, we break down why focusing on protein and produce is still th...
Strong After 40
26 Sep 2025
Contributed by Lukas
As we age, strength becomes less about aesthetics and more about independence, health, and longevity. In this episode, we break down why muscle truly ...
Choosing Change: Why Comfort is Costing You Growth
19 Sep 2025
Contributed by Lukas
Most people think a “lifestyle change” means eating better or working out more. But the truth? Real change is an identity shift. It’s choosing d...
What to Do When You’re Feeling a Little Beat Up or Banged Up
12 Sep 2025
Contributed by Lukas
What do you do when you’re feeling sore, tight, or banged up? Quitting isn’t the answer — but neither is ignoring the problem. In this episode, ...
Training Cycle 7 2025...Let's GO!
29 Aug 2025
Contributed by Lukas
Our next training cycle starts on Monday, 9/1. Here's a breakdown of what to expect. Here's a hint...we will see lots of supersets :).Enjoy!
When Goals Become a Cage: Another Way to Move Forward
22 Aug 2025
Contributed by Lukas
Goals can be a great motivator — until they start feeling like a prison. In this episode, we’re digging into what happens when the very thing that...
Why Your Hard Work Is Working (Even If You Can’t See It Yet)
15 Aug 2025
Contributed by Lukas
The effort you put into growing—whether it’s emotional control, fitness habits, or mindset shifts—is changing you, even if you can’t see the r...
Mastering the Mundane: Why the Boring Stuff Builds Results
08 Aug 2025
Contributed by Lukas
Everyone wants the secret to long-term results—but the truth is, it’s not flashy. It’s not intense. It’s not exciting.It’s mundane.In this ...
2025 Training Cycle SIX
01 Aug 2025
Contributed by Lukas
Our next training cycle kicks off on Monday, August 4th. Join us as we chat about what to expect as well as our training splits for our upcoming cycle...
Muscle is Earned: Why the Long Game Beats Every Shortcut
25 Jul 2025
Contributed by Lukas
Still chasing quick fixes? This episode is your wake-up call.We break down why the long game—not a 30-day shred—is the real path to lasting change...
Strong > Skinny
18 Jul 2025
Contributed by Lukas
In this episode, we challenge the mindset that “skinny” is the goal. If you've spent years trying to get smaller, working out to lose weight, ...
Training Cycle 5...Let's GO!
20 Jun 2025
Contributed by Lukas
Our next training cycle kicks off on Monday, June 23rd. Join us today as we chat all about what to expect, our training splits, and how this is the pe...
Burned Out by Calorie Burn? The Truth About Fat Loss & Summer Breaks
13 Jun 2025
Contributed by Lukas
In this episode of FOF Gym Chat, we tackle two questions that come up pretty regularly in the summer months:1️⃣ “How many calories am I burning...
The Power of Group Training: Built-In Motivation, Accountability, and Progress
30 May 2025
Contributed by Lukas
There’s something powerful about training alongside others. In this episode, we break down why group training is more than just exercise—it’s mo...
One Dot Doesn’t Tell the Story: Rethinking Progress and the Scale
16 May 2025
Contributed by Lukas
Is your progress really stalled—or are you just relying on one random number to tell the story?In this week’s episode, we unpack one of the most c...
Training Cycle FOUR...Here's what to expect
09 May 2025
Contributed by Lukas
Cycle 4 starts Monday! Join us as we break down our training splits, what to expect, and Josh's thoughts on this training cycle.
Eat More, Not Less: Why Under-Eating Could Be Holding You Back
02 May 2025
Contributed by Lukas
You’re training hard. You’re eating “clean.”So why do you still feel stuck, exhausted, or constantly craving carbs?In this episode of the FOF ...
Stop Starting Over: The Power of Small Daily Wins
25 Apr 2025
Contributed by Lukas
If you’re tired of chasing perfection and always restarting on Monday, this episode is your wake-up call. Today, we unpack the trap of the “all or...
Strong is the New Standard - Why Everyone Needs to Lift Heavy {at every age}
18 Apr 2025
Contributed by Lukas
In this episode of the FOF Gym Chat, we’re breaking down why everyone—yes, everyone—needs to be lifting heavy. Whether you’re in your 30s or ...
Simplify Before You Optimize – The Foundational Habits That Actually Work
11 Apr 2025
Contributed by Lukas
This week on FOF Gym Chat, we're talking about the real reason many people aren't seeing results—they're skipping the basics. We dive in...
Before you say, "It's not working"...
04 Apr 2025
Contributed by Lukas
Ever feel like you’re doing everything right but still not seeing the results you want? In this episode, we’re breaking down what to do when it fe...
What to Expect - Training Cycle 3
28 Mar 2025
Contributed by Lukas
Our third training cycle of 2025 kicks off on Monday, March 31st. Join us as we chat about training splits, daily focuses, and what to expect for the ...
Training Q&A: Longevity, Lifting Heavy, & Training Smart
28 Feb 2025
Contributed by Lukas
Training for longevity, lifting heavy, or knowing when to push vs. pull back—these are the questions we’re tackling in this week’s Q&A! 🎙...
Cycle 2 2025...Here's the Breakdown
14 Feb 2025
Contributed by Lukas
Our second training cycle of 2025 starts on Monday, February 17th. Here is a breakdown of what you can expect over the next 6-weeks.Enjoy!K+J
Food Tracking, Glucose Monitoring & Weight Fluctuations
07 Feb 2025
Contributed by Lukas
In this episode of FOF Gym Chat, we are diving into a Q&A focused on food, tracking, and nutrition habits. We share insights from five weeks of ...
Do You Need a Barbell? + Aches and Pains & Smart Exercise Modifications
31 Jan 2025
Contributed by Lukas
Do I need to transition to a barbell? How do I deal with aches and pains? How do I know if I’m actually injured or just sore? What should I do if an...
Big Goals, Burnout, and Building Momentum
24 Jan 2025
Contributed by Lukas
In this week’s episode of the FOF Gym Chat, we’re diving into something so many of us face in January: the overwhelm that comes with big goals. W...
Track Smarter, Not Harder: Master Your Food Tracking Game
17 Jan 2025
Contributed by Lukas
In this episode, we dive deep into the ins and outs of food tracking and how it can help you crush your health and fitness goals. We tackle common str...
Tracking Your Food for BEGINNERS: Simple Steps for Sustainable Progress
10 Jan 2025
Contributed by Lukas
In this episode of FOF Gym Chat, we guide you through the essentials of food tracking for your health and fitness journey. Whether you’re a beginne...
🎙️ New Year, New Cycle: What’s Coming to FOF in 2025
03 Jan 2025
Contributed by Lukas
We’re kicking off 2025 with Cycle 1 and a ton of exciting updates! In this episode, we’re breaking down what to expect from our new training cycle...
Reflect, Reset, and Crush Your Goals: A Simple Framework That Works!
13 Dec 2024
Contributed by Lukas
Feeling overwhelmed by goal-setting or stuck in the same old routines? In this episode, we break down a straightforward and fun process to help you re...
Lessons from 2024: Truths to Help You Finish Strong and Set Up for an Incredible 2025
06 Dec 2024
Contributed by Lukas
In this episode, we’re diving into the biggest lessons, reflections, and truths from 2024. From embracing change and navigating life’s storms to f...
Two Common Questions We Get Asked (And the Truth You Need to Hear)
29 Nov 2024
Contributed by Lukas
In this episode, we're diving into two big questions we hear all the time: “Will this ever get easy?” and “How many calories do I burn in a w...
10 Mistakes that KILL Your Gains
22 Nov 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we address key mistakes that can hinder your progress in the gym. We chat about the need for personalized exercise ...
Bridge Week + Training Cycle 8
15 Nov 2024
Contributed by Lukas
Take a listen this week as we chat about what to expect in our training for the remainder of 2024! Enjoy! K+J
WIN the Holidays!
08 Nov 2024
Contributed by Lukas
Ready to Win the Holiday Season? 🎉 In today's episode, we are talking all about the HOLIDAYS! Statistics show that the average person gains 13 poun...
Face It Head-On: Problem Solving and Neutral Thinking
27 Sep 2024
Contributed by Lukas
In this unscripted episode of FOF Gym Chat, we share a real-life lesson learned while facing a problem in our new gym. Instead of addressing the issu...
Training Cycle 7!!
20 Sep 2024
Contributed by Lukas
Our first training cycle in the NEW GYM kicks off on Monday, October 7th! Check out what Josh has to say about our splits, what to expect, and his tho...
The Best Time to Start: Why Busy Seasons Are Your Perfect Launchpad
30 Aug 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we tackle one of the most common excuses for delaying new ventures—being too busy. Whether it's a new exercise...
4 Weeks with a Continuous Glucose Monitor: Lessons Learned
16 Aug 2024
Contributed by Lukas
In this very personal episode of FOF Gym Chat, we dive into Kenzie's unexpected journey of wearing a continuous glucose monitor (CGM) for four we...
Breakdown: Bridge Week + Training Cycle 6
09 Aug 2024
Contributed by Lukas
Ready for a breakdown of bridge week and what you can expect as we move into our next training cycle? Here it is :) Enjoy!
Where is your FOCUS??
02 Aug 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we tackle the pivotal question: "Where is your focus?" Join us as we delve into the essential aspects of...
The Ripple Effect of Fitness: How Discipline in the Gym Transforms Every Area of Your Life
26 Jul 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we dive deep into the profound impact that fitness and discipline can have on every facet of your life. We'll exp...
Working Out vs. Training
12 Jul 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we explore the differences between working out and training. Learn how to determine which approach suits your goals a...
What to Expect in Cycle 5
28 Jun 2024
Contributed by Lukas
Cycle 5 starts Monday, July 1st. Join us today as we chat about what to expect, our training splits, and how we recommend approaching our next trainin...
Sore Muscles & Mobility: Essential Fitness Tips Uncovered!
21 Jun 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we answer key questions about training while sore and the significance of mobility and flexibility training. Discover...
Training to Failure, Lifting Straps, & Realistic Results: Your Questions Answered
14 Jun 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we tackle three important fitness questions: the significance of training to failure, the benefits of using lifting s...
Single Ingredient Diets + Smart Scale Tips: Your Questions Answered!
07 Jun 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we answer two key questions from our gym members: "What single ingredient foods should make up most of our diet?...
Fundamentals of Fitness
31 May 2024
Contributed by Lukas
In this episode, we dive into the essential fundamentals of fitness and nutrition that form the cornerstone of a successful health journey. From prior...
Stop Making These Mistakes - Part 5
24 May 2024
Contributed by Lukas
Thank you so much for joining me over the last few weeks! I hope that you've enjoyed this little mini-series and that you have learned or grown in...
Stop Making These Mistakes - Part 4
17 May 2024
Contributed by Lukas
Welcome to part 4 of our 5 part mini-series! If you missed the previous episodes, make sure you scroll back to take a listen. The mistakes we talked a...
Bridge Week + Training Cycle 4
10 May 2024
Contributed by Lukas
We are wrapping up a 12-week training block and heading into Bridge Week! Following Bridge Week, we just right into our 4th training cycle of 2024. Jo...
Stop Making These Mistakes - Part 3
03 May 2024
Contributed by Lukas
The SCALE...probably not my favorite topic, but this week is a good one. Did you miss the first two episodes in this mini-series? If so, scroll back a...
Stop Making These Mistakes - Part 2
26 Apr 2024
Contributed by Lukas
Welcome to Part 2 of our 5 part series. In today's episode, we delve into the mistake of drastically cutting calories in pursuit of weight loss. L...
Stop Making These Mistakes - Part 1
19 Apr 2024
Contributed by Lukas
KP coming in solo for a brand new, 5-week mini series. 🚫 Don't let common pitfalls derail your wellness journey! Stay tuned for weekly episodes...
You aren't stuck.
12 Apr 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we tackle the common feeling of being stuck in life and provide actionable strategies to break free. Remember, you...
Train smarter, choose better...Exercise selection matters
05 Apr 2024
Contributed by Lukas
Are you making the most out of your workouts? It's time to take a closer look at exercise selection. In this week's podcast episode, we're...
Things to Know BEFORE Starting a Fat Loss Diet
29 Mar 2024
Contributed by Lukas
In this episode of FOF Gym Chat, we delve into the intricate world of fat loss diets. As summer approaches, the allure of quick fixes can be tempting...
What to Expect in Training Cycle 3 :)
28 Mar 2024
Contributed by Lukas
Get ready...cycle 3 starts Monday, April 1st. Join us as we get a solid overview from Josh on what we can expect over the next 6-weeks. It's going...
Why we utilize strength focused conditioning....
22 Mar 2024
Contributed by Lukas
Ready to take your training to the next level? In this episode of FOF Gym Chat, we dive into strength-focused conditioning. We'll chat about comm...
Strategies to Train During Busy Seasons + Training Around Your Cycle...should you be thinking about this?
15 Mar 2024
Contributed by Lukas
In today's episode of FOF Gym Chat, we dive into the dynamic world of training during busy or stressful seasons of life, and explore the trending ...
Tempo Training, Aging, and Workout Partners
08 Mar 2024
Contributed by Lukas
We are chatting all about training today! Tempo training...curious about the science behind tempo training? Join us on as we explore the "why&quo...
Your Impatience Is Sabotaging Your Results
01 Mar 2024
Contributed by Lukas
Patience...everyone's favorite topic. It's what we are chatting about today. The truth is, your impatience is what often makes us quit. What w...
FOF Gym Chat Q&A - Week 4
23 Feb 2024
Contributed by Lukas
We are back with a bonus week of Q&A. Thank you so much for your questions...we really enjoyed chatting through them. A few questions we answer to...
FOF Gym Chat Q&A - Week 3
16 Feb 2024
Contributed by Lukas
Part 3 of our Q&A series....LET'S GO. Have a question? We'd love to chat about it. Shoot us a DM on Instagram to @fixedonfitness. Enjoy!
Bridge Week + Cycle 2 2024
09 Feb 2024
Contributed by Lukas
Bridge week is coming, and it will be followed by up our second cycle of 2024! Join us as we chat about training splits, what to expect, and get Josh&...
Calories....Part 2
02 Feb 2024
Contributed by Lukas
This week is a follow up episode to last's weeks chat on calories. If you missed that episode, we highly recommend going back a week and checking ...
Let's Chat....CALORIES
26 Jan 2024
Contributed by Lukas
We are going to take a short break from our Q&A to chat CALORIES. We had a question come up in the gym, and Josh took the time to do a short white...
FOF Gym Chat Q&A Week 2
19 Jan 2024
Contributed by Lukas
Join us this week as we dive into week 2 of our Q&A. Have a question? Shoot us a DM on Instagram to @fixedonfitness and we'll chat about it in...
FOF Gym Chat Q&A - Week 1
12 Jan 2024
Contributed by Lukas
We will be kicking off a Q&A series this week. We love getting your questions, and we are excited to have quite a few to work through over the nex...
So, you made a New Year's Resolution...
05 Jan 2024
Contributed by Lukas
Join us today as we chat all things resolutions. Are we making them? What do you do when you get off track. Addition by subtraction. Standards vs. res...
Cycle 1 2024...What to Expect
29 Dec 2023
Contributed by Lukas
The first training cycle of 2024 is HERE! Check out this FOF Gym Chat episode where we take a look at the training splits and give you a sneak peak ab...
Training Cycle 8...What to Expect
10 Nov 2023
Contributed by Lukas
Our last training cycle of the year is here 💪. Check out the breakdown of what you can expect as we finish the year out STRONG at FOF. Enjoy! K+J
2023 Isn't Over Yet
03 Nov 2023
Contributed by Lukas
We have 55 days left in 2023. The year isn't over yet. Now is not the time to say, "Screw it, I'll start over in January." Now is t...
What kind of gym is FOF anyway?
27 Oct 2023
Contributed by Lukas
So many people ask us..."What kind of gym is this anyway?" Are you a CrossFit...NO Do you do HIIT...NO What about stations and intervals...N...
So, you want to change your body?
20 Oct 2023
Contributed by Lukas
How do you change your body? Lift weights. Prioritize protein. Sleep. Recovery. Then hit repeat over and over and over and over..... You must understa...
Your Circumstances are NOT an Excuse
13 Oct 2023
Contributed by Lukas
KP coming in solo today. This week's episode is actually a replay of a video that was on my Instagram stories this week. It generated a bit of cha...
Raise Your Standard
06 Oct 2023
Contributed by Lukas
"The strongest force in the human body is the need to be consistent with how you define yourself." - Tony Robbins This week, we are chatting...
Fueling for Workouts
29 Sep 2023
Contributed by Lukas
We are entering a TOUGH training cycle at FOF. We will be going hard and heavy for the next few weeks. If you want to push in the gym, you must commi...
Training Cycle #7....What to Expect
22 Sep 2023
Contributed by Lukas
Our next training cycle begins on MONDAY, 9/25. Join us today as we talk about what to expect, how Josh felt about the cycle overall, and all of the f...
Expect the GOOD
01 Sep 2023
Contributed by Lukas
NEW FOF GYM CHAT PODCAST EPISODE ‼️ What would happen if you expected good things to happen to you? So often, we get up expecting everything to cr...
Reputation
01 Sep 2023
Contributed by Lukas
Reputation...sure, you have a reputation when it comes to the opinion of others, but how often do you think about the reputation you have with yoursel...
Show Me, Don't Tell Me
25 Aug 2023
Contributed by Lukas
KP coming in solo for the podcast today. Show me, don't tell me. Stop talking, start doing 🤫. It's time to let our actions speak louder tha...
Body Image....
18 Aug 2023
Contributed by Lukas
This week, we are tackling a TOUGH topic. We are chatting all about body image. What's our experience with body image? How can we start to overco...
Training HARD
11 Aug 2023
Contributed by Lukas
Fun topic this week! We are chatting all about one of our FAVORITE things...training hard. What does it mean to train hard? What does it feel like to ...
Bridge Week + Breakdown of our Next Training Cycle
04 Aug 2023
Contributed by Lukas
Next Week is BRIDGE week at FOF> Today, we are answering the questions... What is bridge week? Why do we do it? How should you approach this week ...
Let's Chat...Discipline
28 Jul 2023
Contributed by Lukas
"An undisciplined life is an insane life." Socrates Join us today as we chat about discipline. What does a disciplined life look like? Have ...
Never Folded - A Look at USA Weightlifting Youth Nationals
30 Jun 2023
Contributed by Lukas
This week, we are chatting about Josh's experience with one of our teenage athletes at the USA Weightlifting Youth Nationals in Colorado Springs. ...
Let's chat about...CYCLE 5
23 Jun 2023
Contributed by Lukas
Cycle 5 kicks off on MONDAY! Join us as Josh gives a full breakdown of what to expect for the next 6-week training cycle. What do the splits look lik...
Are you Evolving?
16 Jun 2023
Contributed by Lukas
Are you evolving? We aren't meant to stay the same. We were made to learn, grow, and change. When is the last time you took the time to evaluate.....