Podcast
Living Lean
Hosted by Jeremiah Bair · EN
Living Lean is a show created to educate you on applicable, science-based strategies to build a lean, strong body, and increase your confidence. Jeremiah Bair is a coach based out of Scottsdale, AZ committed to pushing others to constantly grow towards the best version of themselves.DISCLAIMER:*This Podcast is for entertainment and general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only.Always consult your physician before beginning any exercise or nutrition program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Living Lean LLC, or used by Living Lean LLC with permission, and are protected under U.S. and international copyright and trademark laws.By accessing this Podcast, the listener acknowledges that Living Lean LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast and the listener understands that like any topic or genre information may change over time and it is the listener’s responsibility to stay abreast of these changes as research and industry practices evolve.
22episodes
Episodes
Newest firstAll episodes
PT. 2 - How To Build The Bikini Competitor Physique With Coach Andrea
2w ago00:28:38Tap to summarizeThis episode explores the nuances of building a bikini physique, focusing on nutrition phases, training strategies, and mindset for long-term success without necessarily competing. Andrea, Natalie, and Jeremiah share insights on effective building phases, common mistakes, and how lifestyle clients can achieve their fitness goals sustainably.Chapters00:00 Building the Bikini Physique: Overview02:55 Nutrition Phases for Bikini Competitors05:57 The Importance of Building Phases09:02 Mindset Challenges in Building Phases11:56 Adapting Approaches for Lifestyle Clients14:48 Lessons from Bodybuilding for Lifestyle Development18:00 Avoiding Common Mistakes in Pursuit of the Bikini Physique21:05 Determining Next Steps: Diet or Build?23:57 Final Thoughts and Coaching InsightsLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/Keywordsbikini physique, muscle building, fat loss, training, nutrition, bodybuilding, lifestyle fitness, competition prep, muscle growth, physique developmentTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →The Best Food Framework For Fat Loss (staple foods I want in all diet plans)
2w ago00:20:00Tap to summarizeJeremiah builds a comprehensive framework for selecting foods that make fat loss easier:— Specific food sources— Meal structuring— Practical tips to make fat loss easier and more sustainable.CHAPTERS00:00 Introduction to Fat Loss Framework02:53 Understanding Food Selection for Fat Loss05:47 Building a Meal Plan: Key Components09:00 Essential Food Sources for Fat Loss11:50 Maximizing Satiety with Food Choices15:08 Practical Meal Examples and Framework17:59 Conclusion and Key TakeawaysLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/KEYWORDSfat loss, meal planning, nutrition, satiety, food choices, diet tips, micronutrients, training supportTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea
3w ago00:51:10Tap to summarizeHow to build a physique like a bikini competitor. We dig into: — Achieving the on proper muscle balance/symmetry— Training strategies— Nutrition approach— Common misconceptions— Much moreCHAPTERS00:00 Introduction to Bikini Physique Goals01:09 Defining the Bikini Physique03:12 Key Visual Traits of Bikini Competitors05:42 Common Misunderstandings About Building Muscle10:19 The Importance of Muscle Building Phases12:58 The Role of Posing in Achieving the Look14:18 Sustainable Physique and Individual Differences17:28 Building Muscle: Glute Training Mistakes20:27 Effective Glute Training Techniques23:22 Deltoid Development: Common Errors26:13 Importance of Lat Training for Bikini Physique29:16 Quad Training: Balancing Development and Aesthetics32:23 Mobility Work: Enhancing Performance and Injury Prevention35:21 Training Structure: Beginner vs. Advanced ClientsLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/KEYWORDSbikini physique, muscle building, training tips, glute development, physique misconceptionsTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →The RDL Masterclass: Every Mistake Killing Your Glute Growth
4w ago00:53:34Tap to summarizeA comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development while preventing back pain.CHAPTERS00:00 Introduction to Romanian Deadlifts02:56 Understanding the RDL Movement06:05 Common Mistakes in RDL Setup09:08 Bracing and Positioning for RDLs11:56 Execution and Control in RDLs14:51 Eccentric Movement and Range of Motion18:10 Sensation and Muscle Engagement in RDLs29:57 Understanding Center of Mass in Lifting31:21 Breaking at the Knees vs. Hips33:49 Cues for Quality RDL Execution35:19 Exploring RDL Variations38:50 Pros and Cons of Trap Bar RDLs40:45 B-Stance and Single Leg RDLs47:11 Movement Preparation for RDLs51:19 Sequencing RDLs in Training SessionsLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/KEYWORDSRomanian Deadlifts, RDL, posterior chain, glutes, hamstrings, strength training, movement correction, coaching tipsTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss)
May 800:48:44Tap to summarizeThis episode explores the nuances of fat loss for women, and discusses how hormonal, metabolic, and psychological factors influence dieting success.CHAPTERS00:00 Introduction to Women's Fat Loss Strategies09:21 Understanding Gender Differences in Weight Loss19:00 Signs of Readiness for Dieting24:10 Mindset and Control in Fat Loss25:28 Understanding Body Signals and Fat Loss Desperation27:45 Breaking the Cycle of Aggressive Dieting30:09 Individualized Approaches to Fat Loss34:03 The Impact of Female Physiology on Dieting36:39 Utilizing Refeeds and Diet Breaks Effectively39:02 Psychological Factors in Female Fat Loss46:53 Tracking Progress: Beyond the ScaleLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/KEYWORDSfat loss, women, dieting, hormonal health, metabolic rate, body composition, coaching, health phases, stress management, progress trackingTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More
May 101:03:25Tap to summarizeListener Q+A. Questions answered:How does someone find their next-level coach?If I take frequent diet breaks will that significantly affect preventing metabolic slowdown?How do you know when you could benefit from a coach?When do you know it’s time to do a clean up/fat-loss phase?As a coach being coached do you ever take direction you believe to be incorrect?how long after a fat loss phase should I wait before another?Mindset during a health phase?How do you improve relationship with food and can you have a good relationship with food/body when working on physique?Do I count the macros from chia seeds that get stuck in my teeth -Teresa lolHow do you know when you're ready to build? CHAPTERS00:00 Understanding Cleanup and Fat Loss Phases04:57 Navigating Coaching Relationships10:02 Mindset During Health Phases20:02 Transitioning Between Fat Loss Phases33:59 Assessing Dieting Readiness37:51 Understanding Metabolic Adaptation42:01 When to Transition to a Building Phase46:58 The Value of Coaching50:01 Improving Relationship with Food56:58 The Ongoing Journey of Body ImageLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/KEYWORDSfat loss, coaching, mindset, muscle building, health phases, physique development, nutrition, training, metabolic slowdown, coaching relationshipsTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design)
Apr 2400:55:14Tap to summarizeIn part two of the body recomposition For women series we dig into APPLICATION - programming, nutrition, training strategies, and physiological considerations.(Living Lean Podcast Episode 594)CHAPTERS00:00 Introduction to Body Recomposition for Women02:24 Coaching Strategies for Female Clients06:50 Phased Approach to Recomposition09:13 Understanding Recomposition Timing14:53 Advanced Clients and Building Phases23:25 Nutritional Strategies for Women28:07 Nutritional Strategies for Body Recomposition30:44 Tailoring Training for Women vs. Men32:41 The Importance of Progressive Overload36:00 Cardio Considerations in Recomposition41:40 Metrics for Tracking Recomposition Progress46:48 When to Transition Out of a Recomp PhaseLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=enCheck out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966Brandon’s Email: bdacruzfitness@gmail.comKEYWORDSbody recomposition, women, training, nutrition, physique, coaching, metabolic health, muscle gain, fat loss, hormonal balanceTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience)
Apr 1701:00:49Tap to summarizeBrandon DaCruz joins the show to explore the science behind why women seem to be much better at body recomposition (losing fat + building muscle) than men. We also discuss training, nutrition, & lifestyle strategies to optimize your ability to recomp + common mistakes to avoid.CHAPTERS00:00 Introduction to Body Recomposition01:11 Defining Body Recomposition05:32 Myths and Misconceptions about Body Recomposition11:58 Factors Influencing Body Recomposition17:31 Physiological Advantages for Women in Recomposition25:03 Substrate Utilization Differences between Genders29:10 Physiological Differences in Training: Men vs. Women36:55 Common Mistakes Women Make in Training and Nutrition46:51 The Importance of Patience and Consistency in Recomp54:00 Coaching Insights: Programming and Nutrition for Women58:28 Final Thoughts on Achieving Body RecompositionLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=enCheck out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966Brandon’s Email: bdacruzfitness@gmail.comKEYWORDSbody recomposition, women, muscle gain, fat loss, coaching, physiology, training, nutrition, mistakesTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →If We Could Only Do One Exercise Per Muscle Group
Apr 1000:41:29Tap to summarizeOur picks if we could only do one exercise per muscle group.CHAPTERS00:00 Desert Island Workout Scenario03:04 Choosing the Best Glute Exercise06:03 Hamstring Training Essentials09:01 Quad Exercises: Pendulum vs. Hack Squat12:01 Calf and Adductor Training Insights15:01 Upper Body: Chest and Back Movements21:24 Upper Back Training Techniques24:49 Front and Side Deltoid Exercises26:32 Rear Deltoid Movements30:07 Bicep Curl Variations35:24 Tricep Training Insights39:01 Trap Exercises and Final ThoughtsLiving Lean Podcast Episode 592LINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/KEYWORDSfitness, exercise, workout, muscle groups, training, gym equipment, glutes, hamstrings, quads, back, shoulders, triceps, biceps, trapsTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →Understanding Your Training Logbook (are you actually stalled + how quick should progression be?)
Apr 300:39:36Tap to summarizeThe team takes a deep dive into how to interpret what your logbook is telling you to avoid training plateaus. CHAPTERS00:00 The Importance of Log Books in Training03:07 Understanding Progression and Expectations05:55 The Role of Execution and Technique08:48 Identifying Stalls in Training12:09 Factors Affecting Progression15:07 Common Reasons for Logbook Stalls18:09 Realistic Expectations for Progression21:02 Conclusion and Key TakeawaysLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/KEYWORDSlog book, training progress, hypertrophy, progressive overload, workout tips, strength training, muscle growth, coachingTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →