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.


  • Pelvic Health

    Pelvic Health

    09/07/2020 Duration: 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 (

  • Mastering Your Core Development

    Mastering Your Core Development

    02/07/2020 Duration: 32min

    This is gonna be the most annoying discussion of core exercises ever. A few things we're not gonna tell you:how many crunches you should be able to dohow long to hold the hollow body or what the next progression ishow many abs Ryan hasWhat we will teach you in this episode is a thousand times more useful. If you wanna learn why almost zero training systems feature tons of direct core work, listen up. We'll cover everything you need to know to really master core strength for practical movement and health. Episode Transcript and Other NotesSupport the show (

  •  Spinal Health Part 1 - Low Back

    Spinal Health Part 1 - Low Back

    25/06/2020 Duration: 01h01min

    The spine is needed in every movement we do, which is why we get more questions about back pain and back issues than almost anything else.In this two part series, Jarlo and Rose look at the spine and answer some of the most-asked questions.In this episode, we cover:basic anatomy and actions of the spinewhy so many people have back pain and spine issuesprotective mechanisms, how our brains can "overeact"nocebos, how anxiety and fear perpetuates the pain cyclehow new sensory inputs can dampen pain and help us keep movingTranscript and Other Episode NotesSupport the show (

  • How to Beat Stress Eating

    How to Beat Stress Eating

    18/06/2020 Duration: 38min

    The biggest issue most folks have with nutrition isn’t finding the right diet, it’s stress eating. We all know that stress impacts our ability to make good choices, and we know that stress is a fact of life. Since we can't avoid it, you need a system to eat the right foods, _despite_ inevitable stress.In this podcast, Ryan and Josh present just the thing: two simple guidelines and two skills you can develop to manage snacking when tired or stressed out.Next, they dig in on how to overcome the obstacles that people encounter when they start working on eliminating stress eating. You’ll learn how to identify, plan for, and change your actions in the face of common obstacles.Things you'll learn:How your balancing your meal impacts snackingA simple guideline for knowing when you should check in with yourself, before having a snackThe three questions to ask yourself to figure out if you're really hungryOne metaphor from cutting edge psychology that could make all of the difference when it comes to managing str

  • Walks, Hikes, and Loaded Carries

    Walks, Hikes, and Loaded Carries

    11/06/2020 Duration: 48min

    Walking 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 you give a giant yaaaaaawn and click away, let’s get to some of the topics we’re gonna cover that might just be a bit different form what you expect:Ok, honestly, the first few minutes probably start exactly like you’re expecting...but then things start to get more interestingA few ways to sneak some walking into your routine, even if you live in the ‘burbs and there’s literally nothing within walking distanceUsing walks to improve posture and body alignmentThe best way to start incorporating breath training into your walksWhy we don’t have a blanket recommendation for shoesHow much loaded carries suck, and why they’re a big part of Ryan’s current training (now we’re getting to the good stuff...)The dead-simple way to add some casual loaded walking without going “full ruck”In other words, this isn’t just 45 minutes of two guys saying “um, you should walk some, it’s good.” There’s

  • How to Practice Handstands Safely and Enjoyably

    How to Practice Handstands Safely and Enjoyably

    04/06/2020 Duration: 43min

    Handstands are cool. That's actually the main reason most people want to practice them. Sure, you can also build spatial awareness and improve your shoulder health, but cool and fun are excellent benefits in their own rights. And unless you're looking to be a performer, we highly suggest sticking with those as your goals. Performers have unique needs, but if you just wanna have fun doing something cool, handstand training is a matter of three main factors:Safety - learning to bail and control your bodyPractice - developing the capabilities and abilities you need to perform the skillAttitude - keeping things fun and dealing with frustrationThis episode walks you through exactly how we suggest training handstands and works together with our (absolutely monstrous) handstand tutorial. Handstands are a skill that almost everybody can learn. Transcript of this Episode and Other NotesSupport the show (

  • Building Back Strength When Pull-Ups Arent an Option

    Building Back Strength When Pull-Ups Aren't an Option

    29/05/2020 Duration: 40min

    No 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 the circumstances. Whether you are stuck at home without the equipment you use normally, you're injured, or you're on the road, building strength, flexibility and control is still possible. In fact, trying a few different exercises might actually help you find the range of motion and control you need for the skills you're working toward.In this episode, Ryan and Andy chat about:5 movements you can do anywhere with minimal or no equipmenthow to get your back strong and functional in all different ranges and planes of motionwhy to not just mimic what you're used to doing No equipment doesn't mean no options, so here's some options that will actually help you.Transcript of this Episode and Other NotesSupport the show (

  • Assessments and Exercises for Ankle and Foot Health

    Assessments and Exercises for Ankle and Foot Health

    21/05/2020 Duration: 40min

    After your first few months learning to walk, the only times most people think about their feet are when they're buying shoes or when they hurt themselves.The feet and ankles are extremely complex structures - they hav to be, because they're responsible for supporting your entire body weight while moving and adapting to changes of direction and different terrains. But in a complex system, there's a lot of things that can go wrong.This episode includes:a layperson's guide to some of the basic physiology of the feet and ankles common injuries and what you can do to avoid themtips for staying healthy and regaining healthy function after injury (or just years of neglect)Transcript of this Episode and other notesSupport the show (

  • True Autonomy, with James Fitzgerald, Fittest Man on Earth

    True Autonomy, with James Fitzgerald, Fittest Man on Earth

    14/05/2020 Duration: 46min

    In case you’ve never thought about this, we have some breaking news: the idea of ‘fitness’ is manufactured. We often get so caught up in how to workout and what to do to stay fit that we forget to ask ourselves WHY we are doing any of this at all. What is a push-up and who decided this was what we should do with our time?In this episode, Ryan geeks out about these questions with James Fitzgerald, Winner of the 2007 CrossFit Games “The Fittest on Earth,” founder of OPEX, and industry-leading educator. Through OPEX Coaching Education and Gyms, James educates thousands of coaches around the world each year through a dynamic digital platform and live courses.James and Ryan chat about:why we move or train at allprogramming just outside your comfort zonethe 6 basic movement patterns and how to assess themmaladaptive strategy of surviving vs. learninghow to find true autonomyJust because something exists doesn’t mean you should do it. But stick this one in your earhole; it might change the way you think about your t

  • Assessments and Exercises to Beat Wrist Pain and Weakness

    Assessments and Exercises to Beat Wrist Pain and Weakness

    29/04/2020 Duration: 33min

    Pop 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 your wrists felt good? We all put our wrists under a lot of stress, especially on our dominant hands - texting, typing, pressing buttons on the remote control... And then you chance across these weird "GMB" people on the internet who tell you to start crawling on the floor, and you realize that your wrists have never supported your bodyweight before. It's ok, we've got your back. Or your wrists. Something like that. This episode covers basic physiology of the wrist, some of the common injuries and causes of pain, and most importantly, what you can do about them. Listen up, because you're about to hear your wrists say "thank you."Transcript of this Episode and other notesSupport the show (

  • Exercise Technique - Focusing on the Right Details for Safety and Results

    Exercise Technique - Focusing on the Right Details for Safety and Results

    23/04/2020 Duration: 48min

    There’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 wanna learn, the right focus is gonna depend on where you’re at, what impediments you have, your natural strengths, your goals, your context, and whatever other training or activities you’re into. All that stuff impacts how your practice works, and that’s a lot of variables to balance in a master equation. So how do you choose the right details to focus on. By now you know you can’t do it all at once...In this episode, Ryan and Andy yap about:What kinds of details are important when you’re learning a new skill or working on an exerciseWhat we optimize for personally and as coaches in GMB programsWhy good form is subjective and why that doesn’t stop good coaches from providing useful cues for performance and practiceIn every program we’ve created there’s hundreds of details and decisions we’ve made, and we can’t explain each of those, but this discussion will give you a sense o

  • Improving Your Shoulder Mobility for Better Function and Less Pain

    Improving Your Shoulder Mobility for Better Function and Less Pain

    16/04/2020 Duration: 51min

    You probably have at least one shoulder.And if you do, there's a really good chance that you've experienced shoulder tightness, aches, and pain. Most people do. And most people also do next to nothing about it. In this episode, Jarlo and Rose go over basic shoulder anatomy and physiology, common issues and injuries, and how to get back to moving and grooving in the best way.We'll talk both theory and practice on this one so you know what's going on with your shoulders and what to do about it. Overuse vs. repetitive strainCommon (and uncommon) shoulder issuesThe relationship between the neck and shoulder issues (and vice versa)What's all this clicking and crunching in my shoulder all about?The "one and only correct way to lift overhead!" Just kidding, it depends.Episode Transcript and additional notesSupport the show (

  • How to Organize Multiple Training Cycles for Your Goals

    How to Organize Multiple Training Cycles for Your Goals

    09/04/2020 Duration: 37min

    We favor a cyclic approach to training at GMB, and all our programs are designed to be repeated, but periodization is a topic that can get needlessly complex and confusing. In this episode, Ryan breaks down:the key points of how to stack a series of training cycles for various goalsdetailed examples of training plans with multiple cycleshow to plan a year's worth of training cycles for specific goalsThere's a lot here, but it doesn't have to be complicated. The main thing is to rotate your focus and gives yourself breaks. Listen up for tips on creating cycles that actually move you toward your goals without burning you out or slowing your progress.Episode transcript and additional notesSupport the show (

  • Seizing the Opportunity to Aim for Mastery

    Seizing the Opportunity to Aim for Mastery

    02/04/2020 Duration: 33min

    We all have things we plan to work on "someday."Sometimes, it's a basic skill we wanna go back and really master. Sometimes it's something we know is holding us back, like shoulder flexibility. Doesn't really matter what it is - in the rush to progress and see improvement, we skip the veggies because we want to get on to the desert. You know what? Now is the perfect time to eat some veggies. To go back and shore up weaknesses. To put some energy into doing things right that you've always just settled for good enough. Ryan's got a simple plan for doing that, so stick this in your earhole.Episode transcript and additional notesSupport the show (

  • Instruction Manual for Your Hips: Physiology and Injury

    Instruction Manual for Your Hips: Physiology and Injury

    26/03/2020 Duration: 53min

    Hip 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 they have an issue. The truth is almost everybody has some form of hip dysfunction, and in this episode Jarlo and Rose go over basic hip anatomy and physiology, common issues and injuries, and how to get back to moving and grooving in the best way.You'll learn specific problems you can avoid with the right exercise and routines (which we'll teach you). You'll also come away with a better understanding of how to even know when things are working as they should and what to do when you notice pains and restrictions cropping up. If you're gonna bother having hips, you should learn how to use them properly. This episode is your instruction manual. If you were to only do two hip stretches, do theseDifferences between men and womenMuscle vs Joint issuesEpisode transcript and additional notesSupport the show (

  • #x1f3e0#x1f510 Lockdown Edition: Staying Healthy and Sane When Everything is Going Crazy

    🏠🔐 Lockdown Edition: Staying Healthy and Sane When Everything is Going Crazy

    20/03/2020 Duration: 42min

    We are living in crazy times. We're beyond pretending this isn't real. It's real. And many of us are under lockdown, stuck in our homes, trying to figure out what to do with ourselves. Lucky for you, you've got us.GMB has been operating across timezones and oceans for ten years. We've tested our training plans and principles with thousands of clients who use our material along, in their homes. We've got a lot of experience with the challenges you're quite probably new to facing. This episode will teach you:How to stick to a consistent routine when nothing in the world feels like it's consistent or routineHow to have genuine social interaction with people you care about and avoid the social media cesspool of toxicityHow to manage your mental state under stressful conditionsWhat you should be trying to achieve in your home workoutsSetting appropriate and useful goals for yourselfWhat tactics and strategies we've found most effectiveWhy using a proven training program will save your lifeThis is a longe

  • Dont Let Your Workout Make You Worse at Your Sport

    Don't Let Your Workout Make You Worse at Your Sport

    12/03/2020 Duration: 36min

    One of the coolest things that's happened to us over the past ten years is that we've gotten toward with people doing activities and sports we never would have dreamed up. Our clients are into some really cool stuff!Rock climbing, surfing, martial arts, train running, slackline, pole dance, and every traditional sport too. And what all those clients have in common is that their main reason for doing fitness training is to get them better at the actives they enjoy or compete in. The biggest mistake we see happening is that the fitness side can begin to overshadow the application in their sport. What a lot of people don't understand is that there's really three broad categories of training when it comes to fitness for sports:General Physical Preparedness - your overall health and functionSpecific Physical Preparedness - the basic movements and abilities required for your activitySport Specific Preparedness - application to the specific context of performing in your sportAt different times in your care

  • Why Hip Impingement Shouldnt Automatically Mean Surgery

    Why Hip Impingement Shouldn't Automatically Mean Surgery

    30/01/2020 Duration: 53min

    If you've got hip pain that keeps you from doing stuff you want to do, one of the diagnoses you might get is femoroacetabular impingement, or FAI. Which basically means the bones that make up your hip joint aren't the "right" shape. So they cause you problems when you move in certain ways.If you ask an orthopedic surgeon what to do about it, there's a good chance they'll recommend surgery. Literally shaving down your bones to make them fit together better.Which leaves a lot of people wondering if there's a less invasive option.In this episode Jarlo talks with Shane Dowd and Matt Hsu of the FAI Fix guys. They discuss Shane's journey of getting diagnosed with FAI and searching for non-surgical ways to get moving again. Together he and Matt created a system of assessment and treatment that helps you get back to the activities you love without surgery.Episode transcript and additional notesSupport the show (

  • Habits and Deep Motivation

    Habits and Deep Motivation

    20/01/2020 Duration: 42min

    This episode was inspired by our community, best represented by this question:"I know that I get in the way of my training more than any injury or external obstacle.  Even tho it sounds silly to say it, sometimes it feels like the conditions have to be perfect to make any progress.  For example, “Shit, I ate a donut for breakfast, so today is shot.  Forget tomorrow because you can’t start a new habit on a Tuesday.  I’ll do better starting next Monday.”   Or “I didn’t do well in my workout today, so I should find a new program”.  I know it isn’t rational, but it happens.  The mental side of training is more difficult that the physical side.  Do you have any mental Elements to share for those of us that don’t see the steps between perfection and complete failure?" ~ TrevorWe can answer this in just four steps:Go deep and figure out why you're working out in the first place.Assess what you need so you can be 100% confident that you're doing the right thing.Identify the nec

  • How Diets Work: Developing Your Awareness Around Food

    How Diets Work: Developing Your Awareness Around Food

    09/01/2020 Duration: 41min

    One of the most frustrating things about diets is this: most of them work. They work for some people, sometimes, under some conditions, for some goals. So you can't dismiss the results of Diet A as a criterion for choosing to follow Diet B. If both of them work, which one is right?Which do you choose?In this episode, Andy talks with Josh Hillis about what principles underlie most diets that make them effective and how to figure out how to do the things that will actually work for you in your own life. Unsurprisingly, it turns out that a big part of the solution is self-awareness, and in fact many diets work by simply giving you rules that force you to be more aware of what you eat. Having coached thousands of people to eat better for their own goals, Josh breaks down some simple and flexible tips for developing that awareness for yourself. Episode transcript and additional notesSupport the show

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