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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@coach_chrislee

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

Follow on Instagram

@coach_chrislee

In this episode of the Generation Fit podcast, hosts Benji and Chris tackle common misconceptions about fitness, particularly among corporate desk workers. They discuss the healthy fallacy, emphasizing that eating healthier doesn't automatically lead to fat loss. The importance of whole foods and understanding calorie intake is highlighted, along with a critical look at protein bars and snacks. The hosts also explore efficient workout strategies, debunking the myth that more time in the gym equals better results. Meal timing is addressed as a significant misconception, and the episode concludes with a discussion on the art of wrestling and its parallels to fitness.

Timestamps

00:00 Introduction to Misconceptions in Fitness

00:20 The Healthy Fallacy: Eating Healthy vs. Losing Weight

04:57 The Importance of Whole Foods for Health

14:16 Time in the Gym: Quality Over Quantity

25:23 Meal Timing: Finding What Works for You

31:53 Meal Timing and Preferences

34:35 Building Better Eating Habits

35:34 The Importance of Meal Timing

37:14 Focus on the Basics

39:03 Personal Updates and Life Experiences

43:25 Sports and Entertainment Discussions

47:47 Wrestling and Storytelling in Sports

54:38 Injury Prevention and Gym Safety

Follow Us on IG

@coach_chrislee

@benjitucker.fit

Chapters

00:00 Introduction to Lifestyle Hacks for Desk Workers

02:48 Maximizing Movement: Steps and Activity Hacks

06:01 Hydration and Nutrition: Staying Energized at Work

08:51 Managing Energy Levels: Caffeine and Sleep Strategies

11:57 Ergonomics: Setting Up for Success at Your Desk

14:46 Planning for Success: Meal Prep and Healthy Choices

Instagram

@Coach_ChrisLee

@Benjitucker.fit

00:00

Introduction to Training for Busy Professionals

02:54

Understanding Training Frequency and Volume

05:59

Optimal Training Splits for Corporate Workers

09:08

The Importance of Consistency in Training

11:54

Recommended Workout Structures and Movement Patterns

14:46

Designing Effective Full Body Workouts

Instagram Handles

@coach_chrislee

@benjirucker.fit

Timestamps

00:00 Understanding Skinny Fat: The Basics

02:59 Caloric Management for Skinny Fat Individuals

06:01 Body Recomposition: The Ideal Approach

08:48 Psychological Factors in Weight Management

12:01 The Role of Lifestyle Changes

14:58 Building Muscle vs. Losing Fat: The Dilemma

17:53 Long-Term Success: Habits Over Quick Fixes

23:54 The Transition from Active to Sedentary Lifestyle

26:31 Understanding Caloric Deficits and Lifestyle Changes

29:36 Metrics Beyond the Scale: Tracking Progress

30:29 The Impact of Diet on Health and Immunity

34:35 Cultural Perspectives on Health and Nutrition

40:22 Conclusion

TimeStamps

00:00 Introduction

02:46 Building Sustainable Habits

05:58 The Importance of a Sound Plan

08:46 Investing in Yourself for Long-Term Success

11:59 The Role of Self-Talk and Mindset

14:55 Transforming Yourself: The Alchemy of Self

17:52 Meal Planning for Success

21:05 Protein as a Priority in Nutrition

36:23 Building Healthy Habits Gradually

39:53 Cutting the Fluff: Streamlining Your Diet

43:10 Understanding Protein Sources

46:04 Planning for Indulgence: Balancing Treats and Nutrition

51:57 The Power Dynamics of International Relations

58:30 Government Spending and Economic Efficiency