Strength Changes Everything Podcast Por The Exercise Coach arte de portada

Strength Changes Everything

Strength Changes Everything

De: The Exercise Coach
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The Exercise Coach presents: The Strength Changes Everything Podcast. Learn from Exercise Coach Co-Founder Brian Cygan, Franchisee Amy Hudson, and Dr. James Fisher, Chief Science Officer of The Exercise Coach about how to enjoy a strong, healthy lifestyle. The Exercise Coach's unique two 20-minute workouts a week is how thousands across the United States get and stay in great shape. This podcast gives you the facts, from the experts, in easy-to-understand lessons so you can take control of your life.Copyright ExerciseCoach.com Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • How Many Sets Per Workout? Why More Isn't Always Better

    How Many Sets Per Workout? Why More Isn't Always Better
    Feb 24 2026

    Everything you've been told about doing more sets to build muscle is wrong.

    Amy Hudson and Dr. James Fisher discuss the science behind single-set versus multiple-set training and what actually drives real strength and muscle growth. They break down a review paper comparing one set to three sets and share what the data says about hypertrophy and why effort matters more than volume.

    Tune in to hear why more isn't always better, how supervision changes outcomes, and how you can build muscle in far less time than you think.

    • Dr. Fisher breaks down a review paper comparing one set versus three sets for muscle growth and strength.
    • Dr. Fisher covers how effort changes across multiple sets when rest periods are involved. He reveals that sometimes it takes several sets to reach the same fiber recruitment that one high-effort set can achieve. The real driver isn't volume alone, but intensity and muscle fiber stimulation.
    • Dr. Fisher reveals that strength increased to virtually the same degree in both the single-set and three-set groups. Whether participants trained one set twice per week or three sets twice per week, the outcome was the same.
    • Why muscle size didn't differ between one set and three sets. The study showed equal increases in hypertrophy regardless of volume. One properly executed set to a high degree of effort was just as effective as doing three normal sets.
    • How beginners can build muscle with just one set is one of the most encouraging findings. Participants with no previous strength training experience saw measurable gains in just 12 weeks. Even one set per exercise, twice per week, was enough to stimulate growth.
    • Dr. Fisher explains that this study aligns with a large body of previous research. One weekly set per session was comparable to six total weekly sets in outcomes. That makes single-set training dramatically more time-efficient.
    • Amy explains that when you load muscles effectively and train with proper intensity, one set can deliver the stimulus you're looking for. The key isn't endless volume; It's focused, high-quality effort.
    • Dr. Fisher highlights the importance of supervision in the gym. Many strength studies showing impressive gains are conducted under close guidance. Supervised training consistently outperforms unsupervised workouts.
    • Why personal training dramatically improves results comes down to accountability and execution. Most people lack the consistency, form, and technical precision required to train effectively alone. A coach removes guesswork and ensures every set counts.
    • Amy reveals why personal training solves the motivation problem. Around 80% of people struggle with long-term discipline in the gym. Having structured guidance keeps progress steady without relying on willpower alone.
    • Dr. Fisher further explains why having a personal trainer benefits even experienced lifters.
    • How to achieve maximum results in minimal time is the core takeaway from this episode. According to Amy, one well-executed set, performed under proper guidance, can stimulate strength and muscle growth effectively.

    Mentioned in This Episode:

    The Exercise Coach - Get 2 Free Sessions!

    Submit your questions at StrengthChangesEverything.com

    This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    26 m
  • How to Build a Healthy Lifestyle with Whole Foods for Healthy Eating with Gerianne Cygan

    How to Build a Healthy Lifestyle with Whole Foods for Healthy Eating with Gerianne Cygan
    Feb 17 2026
    What if eating healthy didn't have to be confusing or overwhelming? Amy Hudson sits down with Gerianne Cygan to break down exactly how to fuel your body with whole foods. Drawing from the Exercise Coach Nutrition Playbook, they unpack how to build meals that satisfy, energize, and support your health—without guilt or complicated diets. They walk through realistic examples for breakfast, lunch, dinner, and snacks, plus the mindset shifts that make healthy eating stick for the long term. Amy starts by explaining how adopting a whole foods lifestyle can create big shifts in your energy and health. She emphasizes beginning with realistic, simple meals rather than overhauling everything at once.Gerianne answers what a day eating strictly whole foods looks like. Breakfast could be a nutrient-packed smoothie with nut milk, eggs with avocado and vegetables, or unsweetened tea/coffee.Gerianne shares a typical lunch example: leftover dinner with protein, fat, and vegetables, or an omelet with meat and vegetables. Big salads with chicken, avocado, and homemade vinaigrette are another option. These meals are flexible, simple, and satisfying.Gerianne highlights snack options to keep your energy stable. One to two hard-boiled eggs, some nuts, or raw vegetables can bridge meals. Snacks prevent overeating later and reinforce healthy habits.Gerianne shares what a balanced dinner should look like. A strong protein source like chicken, beef, or fish. Include at least two vegetables and add healthy fats like avocado, olive oil, or coconut oil for flavor and satiety.Gerianne shares dessert or evening snack options that still align with whole foods. Unsweetened plantain chips, raw veggies, or an apple with almond butter are perfect. Gerianne shares her top tips for success when transitioning to a whole foods lifestyle. She stresses that willpower alone isn't enough; mindset is what matters.Learn the difference between willpower and mindset. Willpower forces you in the moment, relying on self-control and discipline. Mindset is a deeper, long-term framework about who you are and the choices you naturally make.Amy and Gerianne highlight another key difference: with willpower, it's "I have to," but with mindset, it's "I choose to." Willpower is exhausting, while mindset is automatic. This shift is essential for long-term success.Hear a real-life example of willpower versus mindset. Willpower is forcing yourself to exercise or eat whole foods, often inconsistently. Mindset turns it into an identity: "I am a person who eats whole foods."Gerianne's key tip for adopting a whole foods diet: use willpower as a launchpad to establish new habits. However, your willpower must evolve into a mindset. Once habits feel natural, the effort becomes effortless.Amy explains the benefit of the 30-Day Metabolic Comeback Challenge. It's a practical way to "practice being the person" who makes healthy choices daily. This helps your mindset catch up with your actions.Amy highlights that healthy living isn't about restriction; it's about aligning your desires with the person you want to become. When your identity matches your choices, exercising and eating well feels effortless. Over time, whole foods become what you genuinely desire.Amy and Gerianne agree that a personal trainer should do more than guide your workouts. They should also help you adopt a whole foods mindset.By shaping your daily habits and reinforcing healthy choices, a good personal trainer makes eating nutritious meals feel natural instead of forced. This guidance bridges the gap between short-term willpower and long-term lifestyle change. Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com The Exercise Coach: Nutrition Playbook by Gerianne Cygan The Exercise Coach Whole Food Recipes This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    15 m
  • Tips on Healthy Eating: How to Choose the Best Foods for Your Plate with Gerianne Cygan

    Tips on Healthy Eating: How to Choose the Best Foods for Your Plate with Gerianne Cygan
    Feb 10 2026
    What should actually be on your plate if you want to feel better, get healthier, and see real results from your workouts? Amy Hudson sits down with Gerianne Cygan to break down a simple, practical approach to eating that supports how your body moves, recovers, and ages. Drawing from the Exercise Coach Nutrition Playbook, they unpack how everyday food choices impact three major health trouble spots: blood sugar regulation, inflammation in the body, and digestive health. They walk through the core categories of foods that should make up your plate, explain why each one plays a critical role in metabolic health, and show how the right choices can amplify your exercise results, improve energy, and support long-term strength and independence. Gerianne shares why protein is the most important food group. Protein isn't just for building muscle; it's essential for repair, hormone production, and immune function. Without enough protein, the body simply can't perform at a high level long term.Gerianne explains how muscle directly impacts your quality of life. Muscle is a key driver of metabolic health, balance, and strength as we age. It's also one of the biggest factors in whether you remain independent later in life.Why muscle loss accelerates as we get older. As we age, our muscles become less responsive to protein intake. That means older adults actually need more protein, not less, to maintain strength and resilience.Gerianne reveals why animal protein is considered the gold standard. Animal sources contain all nine essential amino acids in the correct proportions. This complete profile is critical for muscle repair, hormone production, and immune health.Gerianne explains why plant protein is not the same as animal protein. You need significantly more calories from plant sources to match the protein in animal foods. That makes it much easier to overeat while still falling short on protein.Amy covers a common mistake many people make when choosing plant protein. The volume required to hit protein targets is often underestimated. This is especially important for anyone working with a personal trainer to improve body composition.Learn why quality food and supplements act like daily medicine for the body. Cutting corners here often shows up later as health problems.Gerianne reveals why vegetables deserve a permanent place on your plate. They provide micronutrients your body can't produce on its own. Vegetables also support gut health, hormone balance, and inflammation control.Amy covers the smartest way to prepare vegetables for maximum benefit. Light steaming or sautéing preserves nutrients better than aggressive cooking. Mixing raw and cooked vegetables creates variety and better overall nutrition.Gerianne reveals how to eat fruit without wrecking your blood sugar. Whole fruit, paired with protein or fat, helps slow sugar absorption. This is especially important for people managing diabetes or fat loss.Gerianne shares simple rules for eating fruit without spikes. Choose whole fruit instead of juice and watch portion size. Pair fruit with protein or fat to slow sugar absorption.Gerianne talks about healthy fats and why they're essential. Fats provide long-lasting energy and support brain, heart, and hormone health. Omega-3s in particular play a major role in mood, memory, and inflammation control.The fear many people still have about fat. Growing up in the low-fat era taught many that eating fat makes you fat. In reality, the right fats help regulate hormones and support metabolic health.Gerianne shares how qualified personal trainers approach long-term nutrition. A good coach focuses on food that supports strength, recovery, and independence, not quick fixes. Nutrition choices today determine how well your body performs years from now.Which is the best drink to take for long-lasting health? According to Gerianne, water is always the right answer, whether you're on a 30-day challenge or not. Proper hydration supports digestion, energy, and overall performance. Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com ExerciseCoach.com/weight-loss The Exercise Coach: Nutrition Playbook by Gerianne Cygan The Exercise Coach Whole Food Recipes This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    1 h y 1 m
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