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Published by GMB Fitness
Autonomy means deciding and moving. Ryan, Andy, and Jarlo aren't here to shill for some stupid supplement company. This show explores fitness as a way to play your own game and do more of what matters, all based on decades of training, coaching, and clinical experience. And truly awful jokes. If you hate every formulaic fitness podcast, you just might be in the right place.
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Ask a question Tendinopathy is the injury most people quit on. Recovery takes months, progress feels random, and there's a billion-dollar market selling miracle fixes to people desperate for relief. Jarlo has been treating it for 28 years and has dealt with it personally for years at a stretch. In this conversation we get into: Why getting stronger and feeling better don't track as cleanly as people assume, and what actually seems to drive recovery The protocol question (isometrics, heavy-slow loading, daily moderate-rep work) and the practical answer about which one to pick How to tell within a couple weeks whether something is helping, without doing mental gymnastics to convince yourself Activity modification that lets you keep training through it, including the order-of-operations fix that finally settled a year of Jarlo's knee pain Why "pain free" is the wrong finish line, and what to track instead so you don't bail at month four If you've got a nagging elbow, achilles, shoulder, or knee that's been around longer than it should, this one's for you. Support the show 👉 Try a free strength and agility workout
Ask a question Two ways people get it wrong with training around injuries: rest until everything feels perfect (three weeks becomes three months becomes deconditioned and afraid to start), or push through and hope (which usually extends the flare). Both worked when you were 22. They don't anymore. Jarlo Ilano (physical therapist, GMB co-founder) and Andy Fossett walk through the framework Jarlo uses with patients and we use across our programs. A discomfort scale, an irritability test, and a way to keep training while you recover. What's covered: Why "rest until pain-free" stops working past your 30s, and what active rest actually looks like The 3-out-of-10 discomfort scale: what it measures, how to track it through a session, and why we use 3 instead of the 5 that shows up in post-op research Irritability as a diagnostic: the difference between pain that fades when you stop and pain that lingers after the stressor is gone The delayed-reaction problem (you felt fine during, you wake up wrecked) and how to read the next 24 hours The "split everything in half" rule for your first session back How to control variables when you train injured: pick a familiar movement, fix the time, vary the load Why every rep is already a modification, and why that mindset beats hunting for the perfect substitute exercise This one's for anyone who's hit middle age (which Jarlo points out starts way earlier than you think) and noticed the rules have changed. You can run the framework yourself, and it works across most of the common stuff: knees, shoulders, tendons, adductors. Support the show 👉 Try a free strength and agility workout
Ask a question In this episode, Andy and Ryan explore the concept of bottlenecks in training, emphasizing how identifying and addressing the main limiting factor can accelerate progress. They discuss practical methods for assessment, common misconceptions, and real-world examples to help listeners optimize their fitness routines. Key Topics Theory of constraints in training Identifying bottlenecks in fitness Assessment methods: strength, flexibility, control Practical examples: handstands, pull-ups, swimming Training strategies for different body types and limitations Chapters 00:00 Identifying Your Training Bottleneck 09:19 The Importance of General Physical Preparedness 18:54 Assessing and Diagnosing Your Bottleneck 28:49 Navigating Constraints and Limitations Support the show 👉 Try a free strength and agility workout
Ask a question Sleep Is a Practice We've talked about sleep before — our PM routines, keeping it dark and cool and quiet, putting down the phone, all the adulting 101 tips that every Instagram account and bestselling book has been yelling at you for years. You know all of it. So we polled 119 members of our coaching community about their sleep. A third of them are struggling, and the comments made one thing very clear: nobody has a knowledge problem. They have a life problem. Toddlers, menopause, business anxiety, shift-working spouses, bodies that wake up at 3am to replay every unfinished task from the last decade. This episode is about what to do when you already know the basics and your life won't cooperate. Resources: 5 Quality Sleep Strategies to Feel Well-Rested and More Productive - Our article on the fundamentals of better sleep Evening Stretching Routine - Ryan's pre-bed routine to help you relax and sleep better Your PM Routine - Our earlier episode on building an evening routine that sets you up for the next day How to Practice Recovery - Our episode on autoregulation and learning to read your body's recovery needs Respiration - Our breathing program for managing stress, calming your nervous system, and improving recovery Recovery - Structured active recovery sessions with light movement, self-massage, and full-body awareness work Alpha Posse - Our coaching community where this sleep conversation started Pick one thing from this episode. One. Practice it for two weeks. If it's breathing before bed, do it every night. If it's moving your phone out of the bedroom, do it every night. If it's the evening stretch routine, commit. See what actually changes for you, then decide if it stays. Support the show 👉 Try a free strength and agility workout
Ask a question Most people think training is about constant progress. Getting stronger. More flexible. Better conditioned. Always moving forward. And when that’s not happening, it feels like something’s gone wrong. But that idea falls apart pretty quickly when you look at how anything actually develops over time. Athletes don’t train at peak intensity all year. They periodize their with pre-season, in-season, and off-season. Your work has busy periods and slower stretches. Even your energy across a week shifts depending on sleep, stress, and everything else going on in your life. Training works the same way. There are seasons to it. Not just one. In this episode, we break down four of them: Building — when you’re putting focused effort into improving a specific skill or quality Maintenance Mode — doing just enough to keep what you’ve built while your attention goes elsewhere Damage Control — adjusting when something’s off, whether that’s an injury, fatigue, or just life hitting hard Exploring / Performing — using what you’ve built in less structured, more variable, real-world ways The mistake most people make is treating “building” as the only phase that counts. But trying to build everything, all the time, usually leads to stalled progress , frustration, or getting hurt. A better approach is understanding which season each part of your training is in, and adjusting accordingly. You might be building mobility, maintaining strength, managing a cranky shoulder, and exploring new movement patterns all in the same week. That’s how sustainable progress actually works. We’ll walk through how each of these phases works, why they’re all necessary, and how to train in each one so that even maintenance or damage control still move you forward. Because the goal isn’t to always be pushing harder. It’s to keep making progress over time without burning yourself out in the process. Support the show 👉 Try a free strength and agility workout
Ask a question Most people know when to back off their training, but only once something already hurts. That’s the problem. In this episode, we break down why pain and fatigue are lagging indicators, and how to start using earlier signals to guide your training instead. You’ll learn how to recognize when you’re actually ready to push harder, not just when you need to stop, and how to adjust your sessions based on what’s really going on in your body and your life. If you’ve ever felt stuck between going too hard and doing nothing at all, this gives you a better way to make the call. Support the show 👉 Try a free strength and agility workout
Ask a question Many people think progress only happens on the days when they push themselves to the limit. Everything else feels like falling behind. In reality, most productive training happens in the middle. The grey zone between maximum effort and total rest is where you can practice skills, build muscle, develop endurance, and accumulate consistent work without constantly needing long recovery periods. Autoregulation helps you learn how to operate in that middle range. Instead of reacting to fatigue or chasing max effort every session, you develop the ability to adjust intensity and keep moving forward. The result is fewer setbacks, more training days, and better long-term progress. Support the show 👉 Try a free strength and agility workout
Ask a question This episode is a rambling and unfocused mess. OK, so it's a little better than that, but the truth is that "how do I integrate more training into my life" is a really broad question, and any focused, succinct answer would be incomplete. What you'll actually get is Ryan and Andy working through the tension between movement snacks and real training sessions, why 15 focused minutes beats 90 minutes of scattered effort, and the five words that have repeatedly saved Andy from his own to-do list. And Ryan's three-word rebuttal. If you've ever caught yourself researching infrared saunas for three hours instead of doing some damn pushups, this one's for you. And yes, we talk about toilet squats. Support the show 👉 Try a free strength and agility workout
Ask a question Andy and Ryan discuss the use of timed sets vs rep counting in the Praxis Protocol, emphasizing the importance of quality movement over quantity. The conversation covers the significance of adjusting intensity, the idea of mechanical drop sets, and the distinction between time under tension and time under attention. They also address how to measure progress without relying on numerical goals, encouraging listeners to focus on their improvement in movement quality. Takeaways GMB emphasizes quality of movement over quantity in training. The five P's framework helps organize practice effectively. Timed sets allow for a focus on quality rather than counting reps. Adjusting intensity and scaling movements is crucial for progress. Mechanical drop sets can be applied to bodyweight exercises. Time under tension is important, but time under attention is key for practice. Measuring progress can be based on how well you perform movements, not just numbers. Quality movement leads to better performance in sports and daily activities. The goal of training should be to improve functional movement skills. Practicing with a focus on quality can prevent injuries and enhance performance. Chapters 00:00 Introduction to the Podcast and GMB's Unique Approach 02:22 Understanding the Five P's Framework 05:21 Quality Over Quantity in Movement Practice 08:34 The Importance of Timed Sets in Training 11:27 Challenges with Traditional Rep Counting 14:12 Transitioning to Quality-Focused Training 17:23 Conclusion and Future Directions 18:56 Scaling Movements and Adjustments 21:59 Understanding Mechanical Drop Sets 23:53 Bodyweight Variations and Drop Sets 27:22 Quality Over Quantity in Training 29:26 Time Under Tension vs. Time Under Attention 35:31 Focusing on Progress Beyond Numbers Support the show 👉 Try a free strength and agility workout
Ask a question If you’ve been training for years but still feel like you're not sure how to keep progress going, have random aches hanging around, and every new “must-do” tip online is somehow making it worse. Then this episode is for you! Jarlo sits down with Dr. Jason Silvernail (DPT, DSc, U.S. Army Colonel, strength coach) to talk about the problem most people don’t realize they have: it’s not a lack of information… it’s a lack of a way to sort it. They unpack why modern fitness advice swings between two extremes, either a vague “wellness philosophy” or an aggressive “one weird trick” fear based, and what to use instead: a practical framework for making smart training decisions that actually match your real-life goals. You’ll hear how Jason shifted his own training in his 40s (without giving up being strong), why “masters athlete” training is not resigning yourself to being less. It's a mindset upgrade, and how the best results come from combining the right inputs (movement, recovery, stress, sleep, context) rather than chasing the next magic bullet. Come for the training insights and leave with a clearer filter for everything you hear about health, fitness, and longevity. *Opinions expressed by Dr. Jason Silvernail are his own and do not represent the official policy or position of the United States Army, the Department of Defense, or the United States Government* Learn more from Dr. Silvernail here http://Linktr.ee/jasonsilvernail Support the show 👉 Try a free strength and agility workout
Ask a question Osteoarthritis is often blamed on “wear and tear,” but the truth is far more empowering. In this episode, orthopedic surgeon Dr. Howard Luks joins us to break down what’s really happening inside your joints — and why movement, not rest, is the key to healing and longevity. We talk about: •Why osteoarthritis isn’t caused by using your joints too much •The link between metabolic health, inflammation, and joint pain •When surgery or treatments actually make sense •How strength, mobility, and motor control protect your joints for life Dr. Luks’ insights bridge the gap between medical science and practical movement training. Whether you’re dealing with arthritis yourself or helping others move better, this conversation will change the way you think about pain, aging, and physical autonomy. 🔗 Learn more about Dr. Luks: •Website: https://www.howardluksmd.com •Substack: https://howardluksmd.substack.com •Book — Longevity Simplified: Living a Longer, Healthier Life Shouldn’t Be Complicated: https://www.amazon.com/Longevity-Simplified-Healthier-Shouldnt-Complicated-ebook/dp/B0B195C17T Support the show 👉 Try a free strength and agility workout
Ask a question The most requested topic from a recent round of surveys, how to train around minor injuries is a real and pertinent issue for all of us at some point or another. Whether you wake up one morning with a crick in your neck or you twist your ankle while running, learning to train with limitations is a skill that can be learned. In this episode, we dive into what constitutes a minor injury, why it's important to keep moving, and how to assess your situation and stay productive so you don't feel like you're wasting away while you heal. Key Points: How to Define ‘Minor’ – the criteria to distinguish what’s “minor” Why It’s Important to Keep Moving – what the body needs to heal correctly Know Thyself – the ability to assess your needs and tendencies is invaluable How to Continue Training – the smart way to adjust your focus to continue training in a productive way Reading Your Internal Barometer – learning to track and trust your subjective experience for longevity and autonomy The Future : Help us decide which episodes to record next Resources: Body Maintenance Guide – Our head to toe solutions for aches and pains Your Guide To Moving Better With Less Pain – Our article and episode about active recovery Easy Self-Assessments to End the Guesswork – Our article on using a scale for ease and quality to make measurable progress Dealing With Injuries – Our episode on the not-so-secret key to recovery that everyone tries to ignore Overcoming Chronic Pain with Exercise – Our article on the science of pain and how to break the pain cycle How To Make Progress, Even With Limitations – Our article on strategies for working with pain and injury It’s All in Your Head – our episode on owning your subjective experience of exercise Bronnie Lennox Thompson on Fibromyalgia and Living Well With Chronic Pain – a great episode on Todd Hargrove’s The Better Movement Podcast Bronnie Lennox Thompson’s website – resource for on chronic pain self management Support the show 👉 Try a free strength and agility workout
Ask a question "It's time to make the Donuts." In a few recent polls, we found that about half of you say you move on from a training program when it gets boring. Given that repetition is basically requisite to any physical training, we thought we’d tackle this topic and vouch for the grind of donut making. Boredom is part of the process. Whether you learn to get interested in the details or just accept the repetition and cruise through it, sexy results come from unsexy efforts. As do delicious donuts. Key Points: Who Gets Bored? – most of us do at many points, but learning how to continue is essential to real progress How to Define Boredom – assess first why you think you’re bored Goals & Expectations – figure out if you are making values-based intrinsic goals vs. failing at arbitrary external goals or expectations Staying Engaged is a Learned Skill – we can develop the capacity to notice nuance and grow our capacity for boredom Progress Is Non-Linear – we often can’t see our progress while we are in it or without an external marker Know Yourself, Plan for What You Need – set up what you need so you have support for when you do plateau Progress Is Not the Next Step – why progress isn’t the next progression, movement, or fancy add-on The Future : Help us decide which episodes to record next Resources: How We Keep the Basics Interesting – Our episode on the two things that’ll help you give the basics the love they deserve Fighting Boredom in Your Workouts – Our other episode on working through the grind How to Build a Training Routine – Our article on how to make an exercise plan you actually look forward to A Not-Boring Article on Walking – Our article on how “boring walking” can lend itself to integrating movement, awareness, and breathing The GMB Method – A breakdown of why skills-based fitness is more efficient and interesting Want to Stick to Your Training? – Our article on how to tap into your long-term internal motivators Avoid Exercise Burnout – Our article on how to autoregulate your training so you can stay on course Support the show 👉 Try a free strength and agility workout
Ask a question On any given day, we get dozens if not hundreds of questions on our YouTube videos, social posts, and via email. And we enjoy answering them because we never want you to get stuck or give up. Most of our answers have carry-over to whatever situation you find yourself in, so we thought we'd share the love. In this episode, Ryan and Andy answer a handful of commonly asked questions. Some of these are about advanced skills and others are about how or where to begin. So whether you've been sitting on the sofa for the last decade or are working on your Bruce Lee kip up, we've got you covered. Questions & Answers Question #1: Muscle-up Transition — how to build up the strength, range of motion and control so you don’t get stuck Question #2: Seal Walk; Wrist Mobility & Strength — how to slow down, assess your pain or weak points, and make adjustments Question #3: Out of Shape, Where to Start — how to start if you’ve been sedentary for some time but not overdo it Question #4: Kip Up — how the hell Ryan does this in jeans and movement tips so that you also can skip the Lycra one day Question #5: Walk to Squat — how and when to get creative, use props, and use progressions that allow you keep to working on whatever is difficult for you now Resources Dealing With Injuries – Our episode on the not-so-secret key to recovery that everyone tries to ignore Overcoming Chronic Pain with Exercise – Our article on the science of pain and how to break the pain cycle How To Make Progress, Even With Limitations – Our article on strategies for working with pain and injury How to Get Started with Training – Our article on how to make an exercise plan for beginners (or anyone wanting to get active again) DOMS – they suck! – Our episode on Delayed Onset Muscle Soreness The GMB Method – A breakdown of the AAA Framework to help you assess what you need to work on Your Guide To Moving Better With Less Pain – Our article and episode about active recovery 8 Exercises to Fix Hand & Wrist Pain – Our article on wrist health and wrist routine video Support the show 👉 Try a free strength and agility workout
Ask a question Nike says that "if you have a body, you're an athlete." That's BS, and it can lead to poor decisions and wasted energy that don't benefit you. Of course, you may be an athlete. We've worked with clients competing at all levels in just about any sport or activity you can name. But the vast majority of people we work with are definitely not athletes. What does that mean? Are we saying they're not good enough? Serious enough? No. Simply that their lives don't revolve around their training. This episode talks about the choice to become and athlete - and the choice not to. The latter gives you freedom to make different choices and to enjoy your practice in the best way for you. Key Points: Why We’re Not Athletes : Calling yourself an athlete can be destructive and limiting How to Differentiate : The difference between hobbies, sports and workouts; Andy gets spicy about CrossFit and Cupcakes Freedom & Fun : By not being an athlete, you get make the best decisions for you and enjoy your activities Resources: Physical Autonomy – Our favorite topic, figure out what to do to meet your own needs The Fundamentals for Success – learn the foundational attributes necessary to be successful at any sport How to Develop the Athleticism You Need – be prepared and train for any level of activity or sport What We Teach – what, why and how we teach, and how these principles can help inform any training you do How to Make the Most of Your Time – make choices not compromises in training and everything else in your life Tap Into Your Long-Term Motivation – make sure your training is driven by motivations that are meaningful to you Support the show 👉 Try a free strength and agility workout
Ask a question Play is a topic that is often left out of the conversation in fitness. This is in spite of the fact that experimentation, exploration and going off script is at the core of many physical training disciplines—dance, martial arts, acrobatics, any sport you play . However, play is not just free form improvisation or what children do on the playground; it requires a foundation in what you are practicing. In this episode, we get into a subject that is near and dear to our hearts and some of our other parts: how to play with yourself. Key Points: What Play Is : It’s not just what kids do, what Play is in the context of training and skill acquisition How to Play Effectively : Play with what you already know; examples of how to explore what you are practicing Safety & the Unknown : Learn specific ways to maintain safety while doing something new Other Tips : Keeping an open mind and noticing opportunities can help you create more options The Future : Help us decide which episodes to record next Resources: The GMB Method – A breakdown of the 5 P’s including Play Balancing Goal Oriented Training with Movement Exploration – Our article with strategies to work exploration and play into your routine Why All Adults Should Play – Our article on why Play should be part of an exercise routine Playing with Movement – Our video on adding movement exploration to your practice Transcript of this Episode Turning Unconventional Play into Lifetime of Fitness – Our episode with Mark Smith of Asylum Fitness about Play as fitness Play Your Way to Any Skill – Our episode with Josh Vogel about mastery through Play Learning to Incorporate Play – Our episode on why anyone can play and how Support the show 👉 Try a free strength and agility workout
Ask a question Chances are if you like what we do at GMB, you don’t want to spend hours each day working out. Like us, you want to focus on just the essentials in order to help you better enjoy the things you love to to do like practicing your martial arts and being active with your families. In this episode, we were happy to be able to chat with Philip Chubb, otherwise known as the Mindful Mover, in which we discuss how to minimize the time you spend training while maximizing the range of gains you make. This is not just the cliché of "less is more," but practical things everyone can apply to their training to get a life beyond the gym. Key Points : Do Fewer Exercises : We are mortal and have limited time, do exercises that have carry over to other ones Do Less Reps Less Often : Learn how to use Accommodating Resistance to maximize every movement Stop Over-training : Training injuries aren’t worth it, find the minimum effective dose Cardio : Sprint drop sets are miserable but you only have to do them once a week Get a Life: Training is fun but it shouldn’t be everything Resources : The Mindful Mover – Philip and Martina’s website @the_mindful_mover – Philip on Instagram Mindful Mover – Philip on YouTube Body by Science – a book by John Little and Doug McGuff on complete fitness in 12 minutes a week Breathing Exercises – Learn how to make your workouts better and help you recover faster 3 Steps to Autoregulation Training – How to not burn out How Many Reps, Sets, Exercises, and Workouts You Should Be Doing – Our episode on how much is enough Our Articles on Injury Prevention – Our best posts on recovery, prevention, and building resilience Support the show 👉 Try a free strength and agility workout
Ask a question Martial art has its history in combat, so as a company founded by three martial artists, Rule #1 (Don't Die) is fundamental to GMB. If you die, you don't get to do anything else. It's over. That's the end. It might sound dramatic but self-preservation is key to making any kind of progress. While this seems like a fairly basic and obvious fact, it is one that often falls to the wayside when we start taking on new challenges. In this episode, we talk about how everything comes with a trade-off and how to assess your training in order to not make irreversible decisions. Key Points: Don’t Die: It’s a metaphor, don’t do anything that has lasting or permanent negative implications What to do Instead : Reassess what you’re doing, how you’re doing it and why Challenge Doesn’t = Pain : Don’t conflate pain with progress, there are many ways to make gains Our Advice : Examples of avoidable mistakes + two tips to use for any movement Irreversible Decisions : Challenges are good, but don’t go past the point of no return The Future : Help us decide which episodes to record next Resources: 3 Steps to Autoregulation Training – How to not burn out The GMB Method – A breakdown of how to Assess, Address, Apply to make progress on anything you’re working on DOMS – They Suck! – Our episode on Delayed Onset Muscle Soreness Breathing Exercises – Learn how to make your workouts better and help you recover faster Transcript of this Episode How Many Reps, Sets, Exercises, and Workouts You Should Be Doing – Our episode on how much is enough Our Articles on Injury Prevention – Our best posts on recovery, prevention, and building resilience Support the show 👉 Try a free strength and agility workout
Ask a question As a company founded by three dudes, GMB might seem like a very male centric company. But about half our team is women. The three dudes are married. Two of us have daughters, so raising strong girls and women is something we actually care about deeply. So we got in touch with one of the coolest, most successful and badass women we know: Juliet Starrett . She’s the CEO of TheReadyState.com, an attorney, and a champion athlete. She’s also a mother of two teen girls and has managed not to tear out all her hair, so she’s got a lot to say about parenting girls in today’s world. Key Points: Body Image: You don’t have to be a size 2 to wear spandex, tactics to instill body positivity Role Models: There are many measures of success, role models can show what is possible Sex, Porn, Difficult Conversations: This conversation is going to happen when you least expect it, have it early Letting Go: Your children’s job as they grow is to learn how to separate from you, letting go of them and your own expectations Resources : The Ready State , formerly MobilityWOD San Francisco CrosSFit , Juliet and Kelly’s Gym Juliet on Instagram Deskbound: Standing Up to a Sitting World by Juliet and Kelly Standup Kids , their non-profit Girls & Sex by Peggy Orenstein Boys & Sex by Peggy Orenstein S.E.X.: The All-You-Need-To-Know Sexuality Guide by Heather Corinna Raising Strong Girls, Part 1 Support the show 👉 Try a free strength and agility workout
Ask a question As a company founded by three dudes, GMB might seem like a very male centric company. But about half our team is women. The three dudes are married. Two of us have daughters, so raising strong girls and women is something we actually care about deeply. So we got in touch with one of the coolest, most successful and badass women we know: Juliet Starrett . She’s the CEO of TheReadyState.com, an attorney, and a champion athlete. She’s also a mother of two teen girls and has managed not to tear our all her hair, so she’s got a lot to say about parenting girls in today’s world. Key Points: Relationships & Community : Participating in the community, modeling good relationships Social Media : There’s a thousand ways to do social media as a parent, it’s possible none of us are getting it quite right Technology, Self-Regulation, Sleep : Phones are like heroin, how to make a constrained environment Resources : The Ready State , formerly MobilityWOD San Francisco CrosSFit , Juliet and Kelly’s Gym Juliet on Instagram Deskbound: Standing Up to a Sitting World by Juliet and Kelly Standup Kids , their non-profit Girls & Sex by Peggy Orenstein Boys & Sex by Peggy Orenstein S.E.X.: The All-You-Need-To-Know Sexuality Guide by Heather Corinna Support the show 👉 Try a free strength and agility workout
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