How I Won The Summer Transformation Challenge and Perfected Maintenance

Jimmy Lubonski- The Man who did Murph Every Day for a Year: 0:20 The man who did MURPH everyday for a year 1:04 How he structured his training 3:24 Why he did it 6:44 Flow state during MURPH 7:52 Explaining what MURPH is 10:37 How to prep for it 15:25 Hero WODs 18:55 RP sponsoring the Crossfit games 23:15... by RP Strength Podcast

53 min listen

Derek Wilcox "Lessons Learned from being a Pro Powerlifter": 1:26 Effort involved in powerlifting 4:50 How effort applies to RP clients 9:03 How strict was Derek about diet and training 11:50 Why Derek stopped powerlifting 15:20 Being short sighted vs long term goals 21:08 How Dr. Mike changed Derek and Lori's... by RP Strength Podcast

58 min listen

RP Nutrition Certification Intro: 0:50 RP certification introduction 3:09 What is the RP nutrition cert 6:58 Who made the cert 12:33 How does the RP cert stand out 14:19 The areas of focus of the RP cert 18:44 The scope of the RP cert 24:40 Early bird special for the cert 26:07 Social... by RP Strength Podcast

59 min listen

RP Transformation Challenge 3rd Place Finisher, Cathleen Turner: 0:36 Third place female in transformation challenge 1:47 Her fitness background 5:11 How did her gym survive covid 8:46 Owning an ice cream shop while dieting 15:36 How she found out about RP 20:58 Dealing with cheating 28:19 Hunger levels throughout... by RP Strength Podcast

62 min listen

Do Hard Things: 0:20 Intro to author Steve Magness 1:58 What do most highly successful people have in common 8:40 Dealing with struggles and negativity bias 13:00 Steve's take on social media 21:00 Limitations of willpower 23:30 Explaining minimum effective dose... by RP Strength Podcast

67 min listen

RP Transformation Challenge 2nd Place Finisher, Courtney Sacket: 0:38 2nd place female in 2022 transformation challenge 3:13 Why Courtney did the challenge 10:33 How she heard about RP 13:27 How she trained during the challenge 16:10 Step counting 17:08 Meal prep 21:25 Getting grief about dieting 30:20 Biggest... by RP Strength Podcast

58 min listen

RP Fit Over 50 Years Old - Chad Jackson: 0:20 Chad Jackson one of the older transformation contestants 4:15 Did Chad ever have coaching when he competed 7:27 Cardio and step counting 10:36 Lifting during the challenge 17:00 Why did he want to get back in shape 22:49 Did people notice his... by RP Strength Podcast

68 min listen

RP Transformation Challenge 2nd Place Finisher, Elliott Arnold: 0:20 Elliot 2nd place male finisher 1:09 Why did Elliot do the challenge 5:00 His food choices 9:30 Limiting temptation to overeat 11:50 His hard past diets 16:10 How he heard about RP 17:50 Initial Dr. Mike impressions 20:05 Not taking things too... by RP Strength Podcast

64 min listen

Simple Tips To Start 2023 Off Right: 0:23 New Transformation challenge 3:00 New year diet tips 4:08 Managing expectations 9:20 Long term mindset 13:20 Don't try to be perfect 19:35 Motivation fades 27:45 Cardio over cutting calories 31:20 Lifting recommendations by RP Strength Podcast

36 min listen

Better Diet Adherence with Dr. Mike PART III: 0:38 Nick's show 1:52 Eliminate bad influences 7:30 Don't diet for too long 16:01 Avoid "super fun food events" 21:10 Diet doesn't end until after maintenance 26:46 Maingaining is not maintneance 34:19 how to manage diet breaks 38:57 Don't copy... by RP Strength Podcast

57 min listen

Overcoming Obstacles and Plateaus: 0:14 Dr. Derek Wilcox 1:01 How to time your cut 4:09 How Derek's cut and training is going 6:46 Dealing with ups and downs 11:27 Dieting adds appreciation for food 15:03 Keeping diet prep interesting 20:40 TFR Facebook group 22:05 Training at Planet... by RP Strength Podcast

59 min listen

RP Transformation Challenge Ambassador Winner, Brittney Nataro: 0:20 Brittney Intro 1:05 Brittney's gymnastic background 2:40 Diet without weight training 8:34 Wanting results too quickly 10:23 Nutrition before starting RP 14:10 People joking about her healthy eating 19:16 Tracking her step count 20:50 Job... by RP Strength Podcast

57 min listen

RP Transformation Challenge 3rd Place Finisher, Satcher Adams: 0:30 Male 3rd place transformation challenge 1:08 How Satcher got into fitness and bench record 3:18 Transformation results 6:00 Why he did the challenge 8:41 Did he lose strength while cutting 11:07 How he met last years winner 14:17 Nutrition before... by RP Strength Podcast

59 min listen

2022 Transformation Challenge Ambassadors: 0:20 Randy and Karen did the challenge together 3:19 How they feel after losing so much weight 7:36 Dieting with a pilots lifestyle 9:57 What type of training they do 13:23 Meal planning as a pilot 21:45 Favorite airports 25:42 How did they her about... by RP Strength Podcast

66 min listen

Better Diet Aderence with Dr. Mike PART I: 0:47 Nick's upcoming bodybuilding show 1:52 Tips for how to approach dieting 3:41 How to choose calorie deficit 17:11 Caloric deficit vs increasing cardio 26:04 Mike's favorite diet excuses 29:41 Avoiding extremes 38:21 Regular vs irregular eating... by RP Strength Podcast

49 min listen

RP Transformation Over the Years - Amanda Perkins: 0:17 Long time RP user Amanda 2:55 How she found out about RP 6:06 How here maintenance went after the challenge 11:35 How she got into Crossfit 17:06 MURPH 19:45 When did she start using the app 24:50 Her schedule and moving meals in the app 29:19 We... by RP Strength Podcast

66 min listen

Internal vs External Motivation- Which is Better?: 0:00 Dr. Wilcox and Dr. Case1:52 Jen's background 4:50 Intrinsic vs extrinsic motivation 10:40 Changing motivational 18:29 Jen's own weight loss 20:23 Jen beating people at BJJ 24:55 Seeing the positives 27:56 Finding motivation 34:30 Derek and... by RP Strength Podcast

62 min listen

Few Will Hunt- Hard Work & Discipline: 0:25 Few will hunt podcast intro 1:26 Their name explained 3:45 Background 8:45 Teaching children hard work 13:38 Parenting 17:45 The Slight Edge book 20:35 Dealing with failure 27:20 Taking off time 31:05 People who don't workout and can't... by RP Strength Podcast

62 min listen

Jes Franklin, RP Athlete on What it Takes to Get to the Top: 0:00 Live from the crossfit games with Jes Franklin 1:20 RP Sponsoring the podcast 2:00 Favorite things about the games 3:25 Her first crossfit class 8:23 Grueling training schedule 10:53 When she started RP and using the app 14:30 What Jes eats 22:15... by RP Strength Podcast

33 min listen

How I Won The Summer Transformation Challenge and Perfected Maintenance: 0:41 Jessica- summer transformation challenge winner 2:10 The Bellagio buffet experience 5:06 Amount of weight she lost 9:17 Why she abandoned the first transformation challenge 13:31 Her fitness background 19:17 Steps and activity 25:35 How much she... by RP Strength Podcast

60 min listen

Transformation Challege Takeaways: 1:45 Biggest takeaways from transformation challenges past 3:53 People who like challenges 6:33 Step counts and activity 14:41 Interest in furthering education 19:34 Jobs held by winners 24:45 Consistency over perfection 26:12 Meal prep 31:49 Mindset... by RP Strength Podcast

46 min listen

Real Talk About Contest Prep With Dr.Mike: 1:05 Nick's contest prep diet 2:35 Why did Nick want to compete again 7:25 How much time did Nick allow for contest prep 10:15 When and how did things get REALLY hard in the diet 16:14 Hunger and cravings 21:21 Energy levels 26:11 Dealing with... by RP Strength Podcast

59 min listen

Charlie Haskell- How Finding RP Changed My Life: 0:42 Charlie introduction, huge weight loss 2:28 Fitness history 4:55 What nutrition was like as a gamer 9:52 His turning point 12:50 His first diet 18:30 How Charlie found RP 23:34 His transition to health 31:00 Biggest differences in how he feels... by RP Strength Podcast

46 min listen

Better Diet Adherence with Dr. Mike PART II: 1:08 Avoid elaborate meals 11:08 Have an on-the-go plan for food 15:45 Eating while flying 20:15 Eating at resturaunts 28:15 Pivoting to maintenance 34:14 Keep junk food out of the house 41:47 No cheat foods 51:52 Discipline by RP Strength Podcast

66 min listen

2022 Transformation Challenge Contestant- Deion Avril: 0:35 Dieon transformation results 3:55 Dieting with your significant other 6:06 Meal prep with your significant other 13:49 Dieting through a bad car accident 16:10 Recovery from the accident 24:04 How he trained throughout the challenge 25:45 Cardio... by RP Strength Podcast

64 min listen

Dr. Mike on Cardio Myths [REPLAY]: 1:36 Cardio is a necessity 6:30 Cardio recommendations 10:48 Step trackers and calorie counters 13:17 You can get best fat loss with cardio alone 23:01 Formal cardio 28:38 Harder cardio is better 37:05 Walking is not good for fat burning 40:13 Fasted... by RP Strength Podcast

48 min listen

Endurance Athletes Intakes Will Blow Your Mind: 0:25 Endurance nutrition with Alex Harrison 1:27 Alex's athletic background 4:54 En durance Clients vs regular clients 6:26 Nutrition requirements for endurance vs strength 11:47 How do you eat 1200 grams of carbs per day 15:15 Sports drinks vs... by RP Strength Podcast

53 min listen

What ACTUALLY Causes Obesity? by RP Strength Podcast

79 min listen

All About Massing (REPLAY): 0:20 Intro to massing 6:11 How much muscle you will gain vs fat 13:15 Why massing may be good in winter months 15:45 How massing can be physically and mentally uncomfortable 19:45 Nick's unpleasant extreme massing story 22:17 Massing food choices... by RP Strength Podcast

56 min listen

Planning For Success, How To Plan Your Diet & Training Around The Holidays & New Year's: 0:33 Navigating holiday eating and training 1:58 Dr. Jen Case winning BJJ world championship 5:50 Holiday stress 9:08 Making a holiday plan 11:55 Using the holidays to mass 16:40 Weighing yourself over the holidays 20:45 Derek's failed maintenance... by RP Strength Podcast

50 min listen

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How I Won The Summer Transformation Challenge and Perfected Maintenance

How I Won The Summer Transformation Challenge and Perfected Maintenance

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