What’s Your Story?

Stress. We all have it! Lucky for you I'm a Zen master with absolutely zero stresses in my life and I'm here to teach you my ways. Jk- but I do have six tips including managing your phone, developing routines, and being grateful (yes, this actually works) to help us both stress less.

I've built hundreds of workouts over the last decade. And in today's episode I go over (in order) the three most crucial variables. We'll cover- SFR (stimulus-to-fatigue ratio) Counting body part volume The four main movement patterns Progressive overload (and it's mis-application) And much more!

Sleep is the most underrated aspect of a healthy life and healthy body. Nothing else will give you the same returns as far as mental, physical, and emotional health! Listen in to learn about circadian rhythms, cortisol management, and other sleep routines that will improve your sleep quantity and quality so you can feel your best.

On part two of this Q+A episode we're talking protein (favorite snacks/sources, timing, upper limits), macros (should you track and how to track), and sleep! Enjoy! Get signed up for my newsletter here a fresh one is coming out today (Friday): https://mailchi.mp/f63f02c4904b/the-last-mile 

Your body can't adapt without recovery. That's why in addition to prioritizing weekly recovery we sometimes need a deload, where training load is dramatically reduced to "supercharge" recovery. It's like an oil change for our body. The study I referenced in which men who took multiple 3 week breaks throughout the course of a 24 week training cycle saw the same gains as men who trained throughout the cycle without breaks.

Hello faithful listeners! After a long hiatus I am back to making new episodes of the podcast. Today I talked with my fellow coach Kade Howell about: Our post photo shoot to current day training/nutrition approaches including transitioning into not tracking. Favorite muscle groups to train and how we program for clients. Tips for traveling (or any period of potentially higher than normal calorie consumption). I hope you enjoy the show and please keep up with me/give me your feedback on Instagram (@JakeParker.Fit)

Check out this announcement about the direction of the podcast if you're a frequent listener!

Hi guys! No guest for the full length Wednesday episode this week- so I wanted to share some thoughts on pragmatic staples of Beyond Fit with some notes on macros (how I've changed my mind on them, carb or fat emphasis, "power meals") and mindset (the hidden benefit to cold showers, loving yourself, the low-information diet). Enjoy! 

Some anecdotes have just always stuck with me, like the story of Ronnie Coleman throwing out the vegetables he had put with his chicken and rice. This episode offers a unique look at the 80/20 principle of diet and exercise and a reminder not to get caught up on the little things.

-Nick has been battling with PCS or post concussion syndrome for much of his adult life, recently he's had some acutely tough times. He was generous enough to come on my show to share some of his journey and how it has changed since he was last on the show, as well as sharing messages that are important to him about anxiety/depression and thinking you can "tough it out." Timestamps: 2:09- Nick’s personal updates from his last time on the show and the work he’s had to do on himself and with providers 9:40- Finding yourself through your habits and embracing pain. 21:27 The power of affirmations, everything happens for a reason. 28:05 How Nick uses his personal struggles to help clients see the bigger picture. 43:38 Addition by subtraction to improve your health.

We tend to think very rigidly about the way we spend our time, even though, unlike other resources like money, it's the only thing we can't get back! How do you balance things like spending time with friends and family or dating with your workouts? What's more important, a good night's rest or an early morning workout? Hear my thoughts on these questions in this episode.

After dialing in your nutrition by understanding caloric (energy) balance and high protein, as well as understanding the importance of progressive overload and compound weightlifting in training, you will find lots of benefit in learning how to recover better. I can say from personal experience that prioritizing recovery has been one of the biggest changes I’ve made in order to look and feel better over the years. In this episode I go in depth with many specific numbers in examples to tell you exactly what you need to be doing in order to recover better! Click here if you're interested in signing up for coaching!

After dialing in your nutrition by understanding caloric (energy) balance and high protein, as well as understanding the importance of progressive overload and compound weightlifting in training, you will find lots of benefit in learning how to recover better. I can say from personal experience that prioritizing recovery has been one of the biggest changes I’ve made in order to look and feel better over the years. In this episode I go in depth with many specific numbers in examples to tell you exactly what you need to be doing in order to recover better! Click here if you're interested in signing up for coaching!

We can't be on top of our game all the time. In this episode I talk about some of my recent struggles with not being able to eat and lift like I normally do, as well as what big rocks help keep me from losing too much progress, and how to avoid the perfectionist mentality.

Today I'm doing another random show filled with whatever is on my mind from recent conversations, thoughts, and deep dives, enjoy! Also please let me know if there's anything you'd like covered in future shows like this. 1:11 The most researched molecule in all of sports! 6:48 Takeaways from my current maintenance phase. 17:41 Living mindfully and with intention. 22:39 Vacation tips for staying fit.

Many of us pride ourselves on being "perfectionists" not realizing how this tendency can lead us astray. Here's what to do about it and how to look at it instead! 

Today Mike Nelson and I talked about stimulus vs. recovery in the context of training. Mike is an expert in research-fueled fitness/nutrition and a wealth of knowledge so I was very grateful to have him on for a second time! Timestamps: 3:24 How physiologic response and ability to change make up coaching leverage. 8:22- When feeling less stressed and being less stressed don’t align. 12:16 The goal of the data is to make you more anti-fragile not less and HRV (the cost of everything you're doing). 25:55 Two ways to relax for reduced stress. The importance of getting outdoors. 36:25 The benefit in uncomfortable situations. Check out Mike on Instagram or his website.

In this episode I discuss my main exercise objectives and why they're important for longevity/healthspan. I'll also go into appreciation for yourself and your body and balance continued growth with acceptance.

I wanted to bring my friend Johnny on today to talk like we have before about socializing, especially in the post pandemic world. Johnny is an expert on communication and social skills and you'll love his takes on confidence, getting to good conversation with anyone, and more! 2:31 Reflections on the last year. 10:04 The limits of interpersonal communication through technology and the results of anxiety/depression. 19:28 Mass marketing and fear. Are we entering the next golden age? 32:41 Using the FORD acronym to talk to anyone! 41:39 Listen to listen, not to respond.

I am very wary to use the words "healthy" or "unhealthy" in terms of diet because black and whites don't exist in nutrition any more than they exist in training. In this podcast I explain a common problem that I've dealt with myself- the incessant need to eat healthy.