00:00 – Welcome to the Shrimp Era

Why most desk workers look like “shrimp” and how posture problems start

02:25 – Rear Delts: The Forgotten Muscle

Why your rear delts are weak and why it matters more than you think

05:15 – Ergonomics 101: Fix Your Setup

Exact desk, chair, and screen setup to improve posture while working

10:30 – The Magic 3 Core Movements

3 simple floor exercises to re-engage your abs and glutes at home

14:00 – Deadlifts for Desk Guys

Why deadlifts are king for posture—and how to do them safely

20:00 – Posture Test You’ll Probably FailThe 90-90 wall test to reveal how bad your posture really is

24:50 – TYV Raises for Shoulder Alignment

A powerful corrective drill for your traps, delts, and back

33:00 – Best Posture Exercises in the Gym

From rear delt flies to machine rows—exact moves you need to program

41:00 – Lower Back of Steel: Roman Chair Work

Strengthen your spinal erectors and grow taller (seriously)

45:30 – Farmer’s Carries & Front Rack WalksOne of the most functional posture fixes (and grip strength boosters) you can do

50:00 – The Real-Life Win of Getting Stronger

How one client shocked his coworkers by effortlessly lifting heavy during an office move

51:40 – Your Daily Posture Blueprint

Step-by-step recap: ergonomic fixes, daily drills, and strength work to bulletproof your body

00:00 – Intro & What’s Coming Up

Meet Coach Chris & Coach Brett as they share fitness hacks for corporate life—office, WFH, and travel.

00:21 – Office Workers: Must-Do Hacks

✅ Carry protein snacks everywhere

✅ Swap soda for diet soda or water

✅ Keep a water bottle handy for hydration & steps

✅ Go to the gym before or after work—no detours home!

✅ Don’t let your comfy chair trap you

15:02 – Work-From-Home: Beat Low Steps & Snacking

🏠 Stand-up desk, walking pad, under-desk cycle

🚶‍♂️ Walk after meals

🥗 Meal prep so you’re not ordering pizza

🚫 Keep tempting snacks OUT of the house

⏰ Block workouts into your calendar

💪 Minimal home gym gear = big results

26:30 – Frequent Travelers: Stay Fit on the Go

✈️ Bring resistance bands & door anchors

🏋️‍♂️ Adjust weights if hotel equipment feels different

🍗 Prioritize lean proteins & veggies at business meals

🥖 Skip or cut down carbs & sauces when dining out

🍟 Fast food? Go for high-protein, lower-calorie picks (Chick-fil-A grilled, Chipotle bowls)

⏳ Skip breakfast to save calories for business dinners if needed

41:25 – Real Life Talk & Client Stories

🎙 Chris shares travel chaos & family emergencies

😱 Brett talks panic attacks, sports injuries, and tough client stories

😂 Plus: Why is Canadian bacon called “Canadian”?

50:03 – Wrap-Up & Takeaways

👉 Keep it simple. Plan ahead. Make the best choice you can—even on the road.

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In this episode of the Generation Fit podcast, Coach Chris and Coach Brett discuss the worst foods to order when eating out and provide healthier alternatives. They explore various cuisines, highlighting hidden calories and unhealthy options while emphasizing the importance of protein and lower-calorie choices. The conversation covers Italian, American, Asian, Korean, Indian, Japanese, and Tex-Mex cuisines, offering insights on how to navigate restaurant menus wisely to maintain a healthy diet while enjoying dining out.

Chapters

00:00 Introduction to Eating Out Wisely

03:54 Italian Cuisine: Hidden Caloric Dangers

08:36 American Restaurant Pitfalls

18:47 Navigating Asian Cuisine: Chinese and Korean Dishes

28:51 Exploring Indian Cuisine: Carbs and Calories

36:14 Navigating Indian Cuisine for Healthier Choices

37:41 Japanese Cuisine: The Good and the Bad

43:47 Understanding Americanized Mexican and Tex-Mex Dishes

51:58 Steakhouse Strategies for Healthier Dining

58:31 Exploring Vietnamese Cuisine: Pho and Beyond

01:01:44 The Deceptive Nature of Caesar Salads

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