Summer is right around the corner and many people are thinking about the beach trip or pool days they have planned. Most people want to feel like they look good in their summer clothes, tank tops, and bathing suits that we tend to wear during warmer months.

On this episode, we go over the 5 keys you need to lose body fat and have that summer ready body.

While these keys will help you reach your summer body goals, you can also use these keys to work on your fat loss journey all year round.

Join us as we share 5 things you can implement starting today to lose body fat, get toned, and start to feel more confident about your body for the coming summer months. We guarantee if you do these things, you will lose body fat.

Have you seen the viral videos of people dunking their heads in ice water? It seems morning routines are all the rage right now.

However, we've found what you do the night before makes all the difference.

On this episode, we talk about how your EVENING routine is key to having a successful day. We go over all the tactics and strategies you need to set up your evening routine.

What are some of the pitfalls you need to avoid? We also go over those so that you can successfully start to implement some of these strategies and find what works best for you.

Don't waste your time on the ice water challenge! Implement some of these and you'll see a noticeable difference.

Did you know that most active adults are under-consuming protein by 30-50 grams per day? That could be the difference between seeing progress and spinning your wheels.

On this episode, we go deep on protein and give you everything you need to know about why you should be consuming it, how much, and how to make it realistic to meet your protein goals, We give you some solid strategies to be successful in meeting your protein goals.

We also tackle the biggest challenges that most people, including ourselves and our clients, have when it comes to meeting protein goals.

We cover everything from the best whole food sources of protein and how to use supplements like protein powders and bars wisely.

If you try just one of these strategies this week, we guarantee you will see progress and success!

We've found that most people stick to the same exercises and machines when they go to the gym to workout. Maybe it's uncomfortable to try new things in front of other people, or maybe you don't have the time to learn something new.

Whatever the reason, today's episode is going to make you want to go to the gym after and try out these unique and essential exercises that have big upside to getting results.

On out last episode, we hinted at some of these movements and we wanted to go in-depth on the exercises that we used to unlock a whole new level of performance, mobility, and results with our clients. We can't understand why we don't see more people doing these exercises since they are so good and versatile!

If you want to really evolve your workouts and bulletproof your body, give these 5 exercises in this episode a try.

Also, if you want help with any of these, please feel free to DM us on Instagram @LiftLiftedPodcast and we'll make sure we set you up for success!

One of the key ingredients of fitness you may be missing in your workouts is explosive athletic training. On this episode, we cover what exactly is this style of training and how you can start to incorporate this into your workouts.

Explosive athletic training would include movements like jumps, plyometrics, sprints, and explosive lifting.

We also tell you why it is crucial to add explosive training to your routine and how it can elevate performance, build strength, and enhance overall fitness.

You don't hear enough people in the fitness space talking about this, so we hope this helps you create a well rounded plan to ensure you get the most from your training, whether you're just trying to stay in shape or you're an athlete looking for a way to progress.

There's a huge debate in the fitness world right now: which is superior--cardio or strength training? If you do your research on social media, you may find a deep divide on these 2 ways of training which will leave you more confused than informed.

In this episode, we break down

1) the basics, benefits, and challenges of both strength training and cardio.

2) We share some common myths about these 2 things and information you need to know that will help you not buy into these myths.

3) Methods for balancing strength training and cardio in your overall plan as well as tips for success.

If you're struggling on which one of these to do and how much, this episode is just for you!

Life is busy- we get it.

One of the challenges we run into a lot with clients and our own schedules is how to find the time for fitness and healthy activities and habits.

On this episode, we discuss the problems that most people face when it comes to finding time for fitness. As we go through the different challenges, we also share solutions that can help anyone who's looking to start or make improvements but feels pressed for time.

Part of the process is understanding how all the pieces of fitness fit together from exercise, nutrition, recovery, support, and sustainability. When you can figure out the big picture it makes understanding how to make it work with your schedule and life much easier.

One thing we are hearing and seeing from our clients and our audience is that improving your fitness and nutrition seem to be helping people live longer, healthier, and more pain free lives.

So is fitness and nutrition the new medicine?

We offer some thoughts on Western medicine practices, how we've seen it help clients, but also how relying on this system may fall short of having the best outcomes for your health.

Too often, we see doctors handing out pills and advice rather than helping people get to the root cause of their health challenges.

On the other hand, we've seen dramatic health improvements with our clients and often better health outcomes for them related to their peer group.

But first, we catch up on life and the short break we took, including Mike's latest adventures with jiu-jitsu and navigating through some injuries.

It's a jammed packed episode!