Ready to get jacked? In this Reppin Fitness repisode, Brick Headstrong teams up with Nick Shaw, co-founder of RP Strength, to break down the secret sauce behind hypertrophy (aka muscle growth!). Whether you’re a newbie or a seasoned gym-goer, they’ll cover everything from the best rep ranges for serious gains to fueling your workouts with the right nutrition. Ever wonder how to crush plateaus or when it’s okay to dive into a cheat meal? Brick’s got you covered! Get ready for laughs, muscle tips, and a whole lot of fun with Brick and Nick in this hypertrophy-packed repisode! Key Takeaways:

• Hypertrophy Basics: Muscle growth (hypertrophy) is achieved through proper training and nutrition. The ideal rep range varies but can be effective between 5 to 30 reps.
• Training Tips: Focus on form, control tempo, and select exercises with a high stimulus-to-fatigue ratio. Ego lifting can hinder progress.
• Nutrition Advice: Eat 3-4 balanced meals daily, with protein and carbs spread around workout windows. Sleep is crucial for recovery.
• Consistency Matters: Emphasizing the basics and staying consistent leads to long-term gains.

What You'll Learn:

• How to optimize hypertrophy training.
• The importance of proper nutrition, rest, and consistency.
• Tips on avoiding plateaus, improving exercise form, and achieving long-term fitness success.

Cold plunges, mindset mastery, and no weights?! Discover how you can transform your fitness journey without lifting a single dumbbell. In this repisode, Brick Headstrong talks with Paul Berens about the power of cold plunges, the benefits of using resistance bands, and how the "Core Four" mindset can change your life. Whether you’re looking to boost strength, protect your joints, or improve your mental toughness, this repisode is packed with tips to take your training to the next level. Plus, Brick and Paul dive into everything from band workouts to beard maintenance!

What You'll Learn:

• The Power of Cold Plunges: Paul Berens shares his experience with cold plunges, how they helped him separate his mind from his body, and the benefits they offer, from boosting testosterone to metabolic advantages.
• The Importance of Resistance Bands: Discover how resistance bands can be as effective as weights, protect your joints, and provide variable resistance, helping you build strength without lifting heavy.
• The "Core Four" Mindset: Paul introduces the "Core Four" concept—a foundation for living a balanced life by focusing on Body, Being (spirituality), Balance (relationships), and Business.
• Meditation as a Muscle: Learn why meditation should be treated like any other muscle, requiring daily practice and effort to build mental resilience.
• How to Get Started with Cold Showers: Practical tips on using cold showers to boost mental toughness, and the right way to do it to maximize brown fat activation.
• Building Mental Toughness: How struggling with daily challenges, like cold plunging, can help you develop a resilient mindset and approach life with a growth mentality.

Key Takeaways:

• Cold Plunging Can Change Your Life: Whether you're starting with a shower or using a cold plunge, immersing yourself in cold water has numerous health and mindset benefits, including improved testosterone levels and reduced inflammation.
• Resistance Bands Protect Your Joints: Using a highly engineered resistance band system, as Paul explains, offers variable resistance training that is safer for your joints compared to traditional weights.
• The Core Four Framework: Success in life requires focusing on four key areas: Body, Being, Balance, and Business. Tracking your progress in each area helps maintain growth and prevents feeling stuck.
• Mindset Mastery Starts with Consistency: Treating meditation and other practices like workouts helps build mental strength over time. Just like lifting weights, you need to put in the reps to see results.
• Brown Fat Activation Through Cold Exposure: To maximize the benefits of cold exposure, aim for water at 50 degrees or below and ensure that your neck and shoulders are fully submerged for optimal brown fat activation.
• There’s No Finish Line in Fitness: Fitness is a lifelong journey, and reaching plateaus means it's time to level up and challenge yourself. Embrace being a beginner again to keep growing.

Ever wondered if you can get jacked on a vegan diet or bend metal with your bare hands? In this repisode, Brick Headstrong interviews fitness expert Melody Schoenfeld, who shatters common misconceptions about being vegan and proves you can still achieve impressive feats of strength. From bending nails and tearing phone books to discussing the realities of vegan strength training, Melody shares her unique insights into the fitness world, including her thoughts on integrating different disciplines into client training and her favorite music for a killer workout.

What You’ll Learn:

• Common misconceptions about strength and nutrition for vegans.
• How to meet your protein needs without animal products.
• The role of mindset and realistic goals in your fitness journey.
• Melody’s strongwoman feats of strength and how she integrates unusual equipment into her training.
• How to balance your personal morals with your fitness goals.

Key Takeaways:

• Yes, you can be strong and fit on a vegan diet, and no, it's not about quick fixes.
• Vegan athletes are competing at the top levels, proving you don’t need meat to achieve gains.
• Fitness reality differs for everyone, and it’s important to align your fitness approach with your lifestyle.
• Challenging yourself with different disciplines and equipment can take your training to the next level.

Tune in to watch Melody bend metal, bust vegan myths, and share some incredible stories from her career in health and fitness!

#VeganFitness #MetalBending #FeatsOfStrength #VeganGains #ReppinFitness #BrickHeadstrong

Are you tired of quick fixes and fitness trends that don’t deliver long-term results? In this repisode of Reppin Fitness, Brick Headstrong interviews fitness expert Lee Boyce as he shares his insights on the fitness industry, social media's influence, and why long-term health is the real goal. Lee offers valuable tips for taller lifters, dives into the common pitfalls of chasing fitness hacks, and explains how to build sustainable habits that last. 💡 What You’ll Learn: 🔍 The truth behind popular fitness hacks and whether they live up to the hype. 📱 How social media influences your fitness journey, for better or worse. 🏋️‍♂️ Key strategies to focus on long-term fitness rather than short-term fixes. 📏 Specialized tips for taller lifters and why body type matters in training. 🧭 Insights on how to navigate fitness trends and set realistic, achievable goals. 📝 Key Takeaways: ⚡ Quick fixes may offer immediate results, but they don’t stand the test of time. 🏃‍♂️ Long-term health and fitness should always be prioritized over trends. 🤳 Social media can lead to unrealistic expectations, but it can also be a tool for motivation if used wisely. 📏 Taller lifters need to adjust their training programs for optimal results. 🎧 Tune in now to hear Brick Headstrong interview Lee Boyce and discover how to transform your fitness journey with real, sustainable gains! Want to support "Brick Headstrong" and our fitness projects? Check out our Patreon https://www.patreon.com/brickheadstrong

Unlock Your Full Potential with Non-Negotiables! In this eye-opening repisode of Reppin Fitness, Brick Headstrong sits down with Kasey Hinchman, a top real estate agent turned holistic life coach, to dive deep into the power of non-negotiables. Discover how Kasey’s approach to fitness, mindset, and business success revolves around three to five daily tasks that consistently move the needle forward. Whether you’re trying to get back into shape or elevate your business game, this episode offers actionable insights to help you set your own non-negotiables and achieve lasting results. Tune in and transform your habits into life-changing actions! Key Takeaways: - The importance of establishing daily non-negotiables. - How form and consistency in fitness translate to success in all areas of life. - The role of mindset in achieving your goals. What You'll Learn: - How to identify and set your own non-negotiables. - Why focusing on the basics can lead to extraordinary results. - Practical tips for applying fitness principles to business and personal life. Want to support the show? Join our Patreon to go "Behind the Brick Wall" and see what its like making Reppin Fitness! https://patreon.com/brickheadstrong

Feeling a little intimidated by the gym? You're not alone! In this episode of Reppin Fitness, Brick Headstrong and Alexa Berg dive deep into the world of "Gymtimidation" and share their tips on how to overcome it. Whether you're a seasoned lifter or just starting your fitness journey, we've got you covered with insights that will help you walk into any gym with confidence. Tune in to hear Alexa's personal journey from athlete to bodybuilding pro, her experiences with overcoming gym anxiety, and the powerful role of mindset in fitness success. Let's tackle those gym fears together and take another step forward on your fitness journey!

What You’ll Learn:

• How to overcome the fear of working out in a gym environment
• Alexa Berg’s journey from athlete to professional bodybuilder
• The importance of mindset and self-awareness in achieving fitness goals
• Practical tips for dealing with gym anxiety and making the gym a positive space

Key Takeaways:

• Gymtimidation is common, but it can be overcome with the right mindset and strategies.
• Building confidence in the gym starts with small steps and positive interactions.
• Understanding your own fitness goals and finding a supportive community can transform your gym experience.
• Proper technique, personalized coaching, and a focus on nutrition can lead to sustainable fitness success.

REP 17 - In this Repisode, Brick Headstrong teams up with embodiment expert Mark Walsh to explore how your mindset can transform your workout. Whether you're lifting for strength or mental resilience, this conversation is packed with tips to help you elevate both your physical and mental game. Don't miss out on this deep dive into the power of intentional fitness!

Key Takeaways:

• How to integrate mindfulness and embodiment into your workouts.
• The power of intention: Why your mindset matters as much as your muscles.
• Practical tips for using the gym to improve mental health.
• Music as a tool: How the right playlist can enhance your workout.

What You’ll Learn:

• How martial arts training can shape your life beyond the dojo.
• Techniques to incorporate gratitude and positivity into every rep.
• The role of discipline in achieving your fitness goals and how it impacts your life.
• Discover how embodiment practices can be used to help people, even in high-stress environments.

Check out Mark Walsh's YouTube channel "Feral Philosophy," featuring an episode called "Accessible Fitness for Everyone" with our friend Andrew Coates!
https://www.youtube.com/watch?v=Zci1kQHIIMs

REP 16 - Prepare for the most intense Repisode of Reppin Fitness yet! In this powerful interview, Brick Headstrong channels his inner Oprah Winfrey to bring you the incredible story of Tiny, a powerlifter who overcame life-threatening obstacles on his journey back to the gym. From battling the Delta variant of COVID-19 to waking up from a four-month coma, Tiny's story is one of resilience, determination, and the will to survive. This is a must-watch for anyone who needs a dose of serious inspiration.

What You'll Learn:

• The importance of perseverance in the face of extreme adversity.
• How Tiny's powerlifting background played a crucial role in his survival.
• The emotional and physical challenges of recovering from a coma.
• Insights into the mental toughness required to rebuild strength after a year-long setback.
• The significance of having a strong support system, especially from family, during tough times.

Key Takeaways:

• Never Give Up: No matter how tough the road gets, keep pushing forward. Tiny’s journey shows that even the hardest challenges can be overcome with determination and support.
• Support Systems Matter: Having a strong, supportive circle, like Tiny’s wife, can be the difference between giving up and fighting through.
• Mindset is Everything: Shifting your mindset from just lifting to living is key when faced with life-altering challenges.
• Record Your Progress: Documenting your fitness journey can serve as a powerful tool for motivation and self-reflection, especially during tough times.

Don't miss out on this inspiring Repisode—hit play and get ready to be motivated!

Follow Tiny on Instagram @tiny777