If you're a first responder or in the military, you have to take some type of physical assessment to make sure You are fit for duty. The vast majority of these assessments require running, sprinting, jogging, or some type of agility. I talk to hundreds of first responders on a monthly basis, and I’ve come to the strong conclusion that the cardio portion of any fitness test is the Achilles heel of the Everyday Hero community., I've learned that most of this community hates running with a passion, and most avoid running at all costs until weeks before their test because they think improving their cardio by running is the only way. And this episode, I walk you through several other ways to improve your cardio so you can crush your physical fitness test without having to run regularly. If you hate running with a passion or feel like your joints can't handle it, I promise you there are other ways to become a performance animal without having to run or jog each week. What You'll Learn in this Episode: 0:00 - Intro 5:23 - Cardio is the #1 struggle for most people 11:52 - You better learn to run 15:31 - HIIT & LISS training 19:42 - Walking is not cardio 22:32 - Final action steps for improving cardio 🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸 Follow Pursuit Health & Performance: | https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | https://open.spotify.com/show/6sljQuIqdFixs3j5xAybCs?si=1fba11b6d0ec4545 | https://pursuit-hp.com/ |
One of the main reasons people can't achieve the physique they want is that they consistently struggle to stick to any nutritional plan long-term. So the question remains, how do we get somebody to stick to a diet long enough to where they can lose the fat, build the muscle they want, and keep their results long-term?In this episode, I lay out simple, actionable steps that you can put into play immediately If you're serious about burning body fat, building muscle, and fueling your body body for performance. The more simplified you can make your diet, The longer you will stick to it and the more progress you will have.After helping hundreds of Everyday Heroes make transformations in our program, we’ve figured out how to help our clients create long-term sustainable results so they can reach their peak physique and performance!
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If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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| https://www.instagram.com/pursuit_hp/ |
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Cops, Firefighters, BPs, and COs should train a little differently than the average person at the gym. Even if performance is not your “top” priority, it's definitely something you need to focus on. A lot of people go to the gym purely for aesthetics, which is great, but they don't have a job where they're putting themselves in imminent danger each week.
This means you have an obligation to yourself, your career, and your community to be more of a performer than the guy who goes to the gym and does curls in the squat rack, lol. You should be prioritizing a 360 approach to your fitness if you want to be a well-rounded athlete AND look amazing all year long! In this episode, Coach Mike (Pursuit tactical performance coach) and I share what tactical athletes should be prioritizing when it comes to their programming and performance.
What You'll Learn in this Episode:
0:00 - Intro
4:54 - What is conjugate training?
8:25 - Training for strength and speed
13:22 - Everything comes from your brain
19:11 - Thoughts on CrossFit
23:28 - Your program needs to be tailored to your life
29:22 - Being capable v. being technical
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance:
https://www.instagram.com/pursuit_hp/ |
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https://pursuit-hp.com/ |
For episode 100, I wanted to do something a little different. I wanted to give you some insight into the principles I follow each and every day that have led to a lot of growth and success in my life. I truly believe if you can follow these four steps and cultivate the persona that pursues these four things, you will grow as a person and be more successful. Serving in the military, being a father and husband, and owning a business has taught me a lot in my 33 years of life. I hope you listen to this episode, reflect deeply, and find where you can apply these principals to your life!
What You'll Learn in this Episode:
0:00 Intro
4:20 - 4 Main things that have completely transformed my life
7:16 - Be a good sponge
9:50 - Have a purpose bigger than yourself
13:46 - Understand that big goals are hard
22:21 - Cultivate grit
24:26 - Be in constant pursuit of your goals
29:00 - You can be winning in every area of your life
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance:
https://www.instagram.com/pursuit_hp/ |
https://www.facebook.com/stefan.kunz.547/ |
https://open.spotify.com/show/6sljQuIqdFixs3j5xAybCs?si=1fba11b6d0ec4545 |
https://thepursuithp.com/ |
If you’re looking to have the body, the bank account, the woman, and the overall happiness, it’s done in a certain order…
And the order might be a bit different than you think
For me, I wanted to be super successful financially ever since I was 18 or 19 years, but had no clue how to get there
Diving into a self development, journey back in 2017, and learning to play into the strengths that the gym/fitness taught me has absolutely catapulted me forward in my professional career and success in every area of my life
I can truly say that fitness has made me happier with myself, have a happy marriage, be a better father, have more faith, have more financial success and freedom, and overall be happier with life.
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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How would it feel to have extra time each day to complete all the tasks you fall behind on? We all have the same 24 hours in the day, so the question stands: How can some people maximize their day while others seem never to find enough time to check off their to-do list and reach their goals?
What the most successful people don’t tell you is that they choose to make time their best friend instead of their worst enemy. They find a way to hack time and get their schedule to work for them instead of being reactive victims of their crazy schedule. In this episode, I teach you these methods so you can apply these principles in all areas and start crushing your fitness and personal goals.
What You'll Learn in this Episode:
0:00 - Intro
5:18 - Temporarily disconnecting from our emotions
8:53 - You can't win, but you can be winning
12:08 - Time x proper goals = success
14:45 - We try to make sacrifices as comfortably as possible
18:51 - What is opportunity cost
22:05 - Action steps for getting in shape
30:17 - The best excuse you have is time
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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Every first responder should prepare meals in some capacity. If you're not taking food to work with you, you're subject to whatever you feel in the mood for once your stomach starts grumbling or whatever crap people bring to work!
After working with hundreds of clients, the number one excuse I hear for not meal-prepping is that people are busy or think it's too expensive. In this episode, I'll show you a few simple ways to prep your food that won't break the bank while saving you a ton of time. That way, you can be consistent with your nutrition and obtain the physique that you've always wanted.
What You'll Learn in this Episode:
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0:00 - Intro
2:30 - Buffet style meal prep
6:09 - Shop around the outside of the grocery store
8:58 - The crockpot method
11:18 - Making time to cook
13:34 - Be careful of food marketing
15:38 - Eat out will ruin you
16:58 - Eating health is NOT too expensive
21:22 - You make time for what is important
23:50 - You need to cook what works for you ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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Firefighters, Border patrol, law enforcement, and corrections officers are all “tactical athletes” from my standpoint. These careers should be prepared for almost anything to pop off unexpectedly. They might have to fight, sprint, climb, throw, and who knows what else, but if you look at the training programs most are following, there’s a massive disconnect between how they’re training and what their body will be prepared for.
On top of training for performance, nutrition seems to be another Achilles heel for the tactical athlete community. This has led to a lot of these career fields being 20-70+ lbs overweight, which has a direct negative impact on the performance, health, and confidence of the individual. In this episode, I dive deep into a few styles of training I’ve seen to be the most optimal training for the lifestyle, schedule, goals, and physical capability of the tactical athlete. After working with 650+ Everyday Heroes, my team has an excellent pulse on what this should look like!
What You'll Learn in this Episode:
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0:00 - Intro
2:31 - How to increase your performance
7:06 - You need to train like you play
7:57 - The #1 cardio you should be doing
12:00 - How to train for specific scenarios
18:19 - You should be doing BOTH of these
30:36 - We often eat out of boredom
34:15 - Finding the balance of how to train
37:27 - Crossfit gets a lot of things right
41:41 - How much time are you willing to sacrifice?
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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Do your workouts feel like a chore? Are you avoiding the gym because deep down inside you dread each and every second? Look, I used to feel this way about my training, and so did hundreds of our clients before they started our Hero Program. I hit a bad rut back in 2014, where even the thought of going to the gym made me mentally check out and skip the gym. Even if I mustered up enough “motivation” to go, I was winging it and had no real structure, making me feel even more unmotivated. I was unsure whether my workouts were helping me lose body fat and build muscle, which led to even less motivation; it was a vicious cycle, to say the least. I have good news, though. Once I started implementing a few techniques I share in this episode, I not only became motivated to work out again, but I actually got excited to work out, and I kept that feeling all year long! What You'll Learn in this Episode:
--------------------- 0:00 - Intro 2:07 -What are you enthusiastic about? 5:38 - There are people that would kill to move their bodies like you do 9:23 - A very negative way of thinking about working out 13:16 - Do you view exercise as a chore? 18:00 - It is your responsibility to your family to be in shape 21:21 - If you do a program you need to do it the right way
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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I thought you were tougher than this?
After all, you know you picked a challenging career that required mental and physical toughness.
So why do you give up so easily on your personal goals?
Seriously, at what point are you going to fight for the life you want?You're so bought into your comforts and so afraid to lose them that they have become your crutch.
Your weekend beers, morning Starbucks runs, late-night sweets, always being "too busy" for the gym, and excessive mindless snacking have been crippling you for a long ass time.
Nothing changes if nothing changes! But if you're not willing to change, you lose the right to complain about your situation.
If you're not willing to fight for it you, then need to own your situation. Own your belly, own your shocking doctor visits, own that your clothes don't fit you the way you want, own your low confidence. Be 100% content with where you're at.
I'm not here to shame you or tell you to change, if you're truly happy then I'm happy for you (seriously I'm happy for you)But if you're not happy, if you know you could do better, if you know you're capable of more, it's time for you to fight for the life you want!! What You'll Learn in this Episode:
--------------------- 0:00 - Intro 2:49 - There ARE people fighting for their life 6:35 - Why do we wade in toxic worlds? (social media) 8:59 - If you are out of balance, you are not fighting 11:16 - There will be days that you lose 14:05 - Show up for yourself the way you show up for others 18:52 - Why do we all of a sudden settle for a lesser version of ourselves? ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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I see nutrition as the pain point for so many 1st responders and it makes me sad because it’s easier than you think to solve. Number one, this is a HUGE mindset issue over everything. If you have this notion that nutrition will be difficult, then it’s always going to be a challenge for you. Secondly, you might not be aware of all your options when it comes to having good nutrition that helps you reach your physique and performance goals which is why I lay out the four main options you have in this episode. I’m guessing you’re a person who thrives off of order, structure, and procedures…good! That means you’ll do well with your nutrition as long as you have a plan in place that you can buy into for your goals and lifestyle. Listen in to find out what option will be best for you to start losing body fat, building muscle, and maximizing your performance! What You'll Learn in this Episode:
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0:00 - Intro 3:00 - If others can do it, you can too 7:30 - Saying you're busy is not an excuse anymore 10:05 - You at least bring SOME food to work with you 14:03 - You can bring meal prep food 18:00 - The challenges of intermittent fasting 26:44 - You CAN eat out every day ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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Men have heavily dominated the military and 1st responder community, although there has been a shift in the last few decades with more women joining these career fields…and that gets me stoked! At Pursuit, we’ve trained hundreds of women over the last few years in law enforcement, fire, medicine, and military. I truly believe these women can hold their own with the guys, but they need to train hard and prioritize their training. To do this, they need to get into the gym where the men are and follow almost identical training programs. This takes confidence and the right mindset to get in there and stay consistent which is why I bring on Pursuit's very own Coach Riley to talk about how she works with her female clients to help them curate a bad-ass winning mindset! What You'll Learn in this Episode:
--------------------- 0:00 - Intro 3:23 - How to get comfortable in the gym as a woman 6:23 - Excuses can be reasonable, but they are still excuses 11:48 - It is okay to be uncomfortable 13:53 - What is the biggest turning point for a woman in the gym? 18:39 - What is the hardest thing about fitness 26:53 - Start moving your body in some way, shape, or form ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance: | Instagram | Facebook | Youtube | Website |
Are you a quitter?! That even seemed harsh when I typed out this question, but it’s a legit question. Are you someone who says you’re going to do something but struggles to follow through? The habit of quitting has real chemical effects on the brain that you need to be aware of! Take a long look at your life…In some areas of your life, you’re crushing it and executing like a beast, but for some reason when it comes to fitness, you continuously struggle to stay consistent long enough to get good results. Look, you’re not alone when it comes to your training and nutrition; most people can execute but it’s the follow-through long-term that kills them. This habit of easily quitting seeps into other parts of your life and before you know it, your mindset, outlook, career, and relationships, start to crumble. What You'll Learn in this Episode:
--------------------- 0:00 - Intro 5:32 - Unlocking a new potential 8:02 - The effects of quitting in one area of your life, carry over to other parts of your life 11:08 - Seeing how the quitting mindset has affected our previous clients 15:07 - If you do what you say you will do for the hard things, everything else is easy 19:03 - What are some good examples of building a tough mentality? 22:10 - Quitting can also feel really good (In a bad way) 26:55 - Creating a tribe of others with the same mentality 31:12 - The importance of perspective and gratitude 34:05 - How can you ask of others what you will not do for yourself ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance: | Instagram | Facebook | Youtube | Website |
Nutrition is such a highly debated topic in the fitness industry, and for a good reason! I believe that nutrition is so opinion-based that you need to hear people out, try their “style” and find what works for YOU and YOUR lifestyle. As a 1st responder, you need to make sure this happens even more than people in other career because of your crazy schedule. In this episode I give you some insight into the specific carbs I eat if I’m looking to get shredded and perform well, and how I set up my training to compliment my nutrition. What You'll Learn in this Episode: 0:00 - Intro 3:10 - DON'T do keto or low carb if you are a first responder 5:21 - What is carb cycling? 10:07 - My favorite source of carbs 15:22 - You will fail your nutrition goals if you do not have staples 17:41 - You don't NEED a new diet plan when cutting or bulking 22:27 - Tracking your macros is the simplest long term solution ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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Consistency is KEY to getting in and staying in shape, so why don't you keep setting yourself up for failure? Almost everyone I know has struggled with “falling off the wagon” on the weekend with their nutrition and training at some point. This is why I train at least one day (Saturday or Sunday) on the weekend. It’s been a game changer for me and my clients who have struggled with this vicious cycle. Listen in to find out why YOU should probably be training on the weekends. What You'll Learn in this Episode: 0:00 - Intro
1:00 - I don't like taking rest days on weekends
2:40 - It is EASY to consume excess of 2,000 calories
4:30 - Alcohol is one of the main detriments to your physique
6:05 - Don't restrict yourself too much on the weekends
8:40 - Staying aware of your sleep through the weekends
12:25 - I would rather take a rest day on Wednesdays
14:20 - Pick a high intesity workout for the weekends
17:01 - Make your workouts fun on the weekends
18:24 - Your health habits will improve elsewhere from training on the weekends ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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If you are in your first year of lifting weights or coming back after taking a few years off, I'm going to classify you as a gym newbie. As bad as that may sound, every single jacked person you see in the gym has been a newbie at one point. In this episode, we cover our personal stories of how we both started in the gym and made progress over the last 10+ years we've been training ourselves and where we suggest YOU start if you are newer to the gym and the whole "fitness thing".
What you'll learn this episode:
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0:00 - Intro
3:26 - Being lost in the gym for the first time
5:56 - How coach Bryce got into working out
8:45 - You need to learn the right program selection for you
12:26 - Generally speaking, you should start training for hypertrophy
14:25 - You need to understand what intesity you want to workout at
16:15 - What does your last 3 months of training look like?
21:37 - If you don't see results fast enough... keep going
22:43 - Understand the nutritional basics
25:40 - The food that you eat will determine the AMOUNT of food that you eat
29:30 - How do you consistently implement these tips?
32:20 - Stay off of your phone in the gym
34:00 - Keeping yourself accountable
38:12 - Where you can learn more
40:51 - Coach Bryce's final thoughts
43:00 - Why aren't we excited to get exercise anymore?
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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Do you have any idea how much protein you're supposed to be eating each day to gain the amount of muscle you want? You might think you know the answer, but there's a lot of misinformation floating around on the topic of protein consumption To make things worse, every fitness influencer says something different, and many of them don't look at the scientific research and the studies. Some trainers look at the science, but they don't take into account real-life events, such as training themselves and their clients. You need to look at both ends of the spectrum, the science and individual and client case studies if you want the most accurate information. In this episode, I dive into the science, my personal experience, and my experience as a coach for the past 13 years working with almost 1000 clients! What You'll Learn in this Episode:
--------------------- 0:00 - Intro 3:24: Importance of considering results and feedback, personal experience, and scientific literature in fitness training. 6:43: The epidemic of a lack of nutrition education from parents 9:39: Importance of protein intake for body composition and muscle growth. 13:19: How to stay full during a cut 16:20: Excessive consumption is WASTEFUL 19:41: What should you be doing post-workout? 23:01: The average male should be intaking THIS much protein daily 26:11: The construction workers analogy ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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Sources: 1. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436. 2. Macnaughton LS, Wardle SL, Witard OC, McGlory C, Hamilton DL, Jeromson S, Lawrence CE, Wallis GA, Tipton KD. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep. 2016 Aug;4(15):e12893. doi: 10.14814/phy2.12893. PMID: 27511985; PMCID: PMC4985555. 3. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
How many times have you skipped out on the gym because you were short on time? If you were supposed to have 60-90 minutes at the gym, but then life happens and you only have 30-45 minutes, do you just skip it? At some point, you need to stop letting time be the barrier if you want to be long-term successful.
For most people, they just throw in the towel when they feel they don’t have time, don’t let this be you! In this episode, Coach Ryne and I tell you ou how to maximize your results in the gym while only 40-45 minutes from start to finish! What You'll Learn in this Episode:
--------------------- 00:00 - Intro
00:45 - Introduction of Coach Ryan as a tactical performance coach with a sports background at Pursuit.
04:28 - Efficient group fitness program with emphasis on compound movements in 45 minutes.
08:02 - Prioritize big compound movements for fat burning, muscle building, and performance improvement.
11:50 - Training for high-intensity performance is crucial for first responders and tactical professionals.
15:13 - Customized training approach combining elements of CrossFit for optimal performance and aesthetics.
19:03 - Efficient training approach focusing on minimizing rest periods for improved strength and overall well-being.
22:20 - Tips for designing efficient 45-minute workouts with high intensity and focus on key movements.
25:57 - Importance of building a strong cardio base for first responders and intermediate clients.
29:30 - Discussion on the framework of custom programming and the importance of adaptability in programs. ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance: | Instagram | Facebook | Youtube | Website |
If you're thinking about hiring an in-person trainer, listen up so you don’t make this mistake! There are a lot of options out there so I understand how confusing it can be to choose between in-person, online, group fitness, cookie-cutter Apps, etc. In this episode, I go through the pros and cons of each type of “training” available to you from my standpoint after working with over 1,000 clients in my lifetime. Since this is EXACTLY what I do for a living, I’m biased, but having worked in almost every area of fitness I know exactly what in-person, online, group fitness, and cookie-cutter Apps have to offer! What You'll Learn in this Episode: --------------------- 00:00 - Intro 04:41 - Introduction to hybrid training and its availability in local gyms. 08:39 - Online coaching for form correction and nutrition guidance in fitness training. 12:53 - Focusing on nutrition and lifestyle habits over gym training with a personal trainer. 16:48 - Nutrition, accountability, education, and guidance over intense workouts for health. 20:55 - Aligning training and nutrition for optimal results. 28:27 - Comprehensive training approach and the limitations of in-person training. 32:39 - Dependency on a trainer due to exceptional workouts leads to an inability to exercise independently. 36:49 - Benefits of online coaching for personalized training and nutrition. 40:49 - Long-term commitment essential for sustainable fitness results. ---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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I don't know about you, but I would rather start a new routine on Monday than on Friday. It feels like more of a fresh start when you start something on a Monday versus midweek. This is a phenomenon called the fresh start effect and there's a lot of research to back up how the human brain works and why people love waiting until Monday to start, but there is a huge problem regarding this mindset.
This mindset breeds perfectionism and an all-or-nothing mindset. If you have to wait until you "feel" good to start your progress will be determined by how you feel emotionally instead of what needs to be executed for you to be successful
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🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance: | Instagram | Facebook | Youtube | Website |