• Intro:
• Excuse Maker (3:40)
• Not using your home gym (9:30)
• Doesn't prioritize one's health (12:51)
• Person with poor movement mechanics, bad form, lots of imbalances/nagging issues (20:42)

• The under-consumption of protein is a BIG problem in our society, leading to poor health, rising obesity numbers, and many avoidable issues (00:30)

1. Eat breakfast (12:18)
2. Protein shakes (20:00)
3. Eat more frequent, smaller meals (24:18)
4. Prioritize protein (27:22)
5. Strength train: follow a progressive resistance training program (31:16)

• Simon's athletic and fitness background (1:28)
• Carving a path outside of "fatloss" coaching (6:22)
• How to navigate the fitness space and discover credible coaches worth listening to (11:13)
• Importance of training to become more explosive (13:27)
• Top priorities for developing strength in the youth and those new to training (19:03)
• Common missing training links that most people neglect ... but shouldn't (22:50)
• Simon's go-to mental hack to help increase the general populations passion/acceptance of health and fitness (26:22)
• The mindset of Simon, to stay healthy and fit (31:50)
• Educational resources that Simon has created to help his audience (33:07)

• Introduction - The importance of daily rituals 
• Exercise (4:25)
• Eat .8 g of protein per lb. of BW min/day (9:50)
• Get outside (14:58)
• Read (19:25)
• Learn about health and fitness (26:20)
• Nurture my passion/calling in life (33:30)
• Eat whole foods 80-95% of the time (37:08)

• Why doing too much too soon is a failing strategy for so many (0:00)
• Reframing what success means (3:30)
• Examples of starting small and how to collect small consistent wins (9:55)
• The overlooked psychological effect of constantly failing at your goals/not doing what you say you're going to do (25:20)

• Why I believe the BR365 Strength Lab needed to be opened 
• Why most gyms & training studios don't produce good long-term results and leave most people wanting better results.
• Problems that most gyms/classes and exercise modalities don't solve for its members/community (2:30)
• There's a HUGE missing link between what people THINK they want, and what they actually need for their goals, health and quality of life (12:35)
• Providing a solution to a problem (15:55)
• I'm not selling sexy or quick fixes (18:30)

• Being a mindful consumer, know what gym's truly offer; what to expect from the type of training you're doing.
• Detailed outline of the classes we offer (9:04)
• Membership types, and which membership might be best for YOU (your goals, experience, life-style) (19:33)
• Important things to consider (27:21)
• Knowing how to workout properly is essential to improved quality of life...most don't know how to (30:45)
• Is your future self going to thank you for the training you're doing today? (34:35)
• Your style of training routine should fit into your life-style, not the other way around (43:05)
• SFR Games Presented by BR365 Strength Lab, tease (45:08)

Seasonal programming that I forgot to go over:

Foundational sessions are broken into either lower body focus, upper body focus or full-body focus, depending on the season of training. Foundational strength sessions follow a periodized, phased approach to strength training, with specific seasonal targets.

• Winter is the time to build raw strength and support muscle growth, while also improving over-all fitness levels.
• Spring is where we will continue the process of hypertrophy and achieve strength gains in a more dynamic fashion.
• Summer is structured around sculpting and building lean muscle mass, while supporting a more fat burning approach to strength training, with the use of higher intensity, more unique strength training methods.
• Fall is where we begin to transition back into peak power, performance and strength gains.

All seasonal approaches will continuously support the BR365 Strength Labs mission, which is to help our clients become Strong, Fit & Resilient.

On this episode I discuss the benefits and importance of result based training, and why this training approach is the true answer to solving many of the health issues society is currently experiencing , ranging from obesity, weight management, mental health issues, exercise inconsistency, chronic pain, hormone issues, low levels of testosterone and a diminished quality of life. 

I also highlight what result driven training looks like, and provide examples of how training outside this scope can lead to long term issues, weight issues and get in the way of a consistent health and fitness practice. 

Understanding how powerful and influential who you interact with truly is

• Mentor (3:46)
• Supportive Partner (9:02)
• Coach (periodic) (15:55)
• Friends/people who are genuinely happy for you (22:22)
• Balanced person (27:14)

• Importance of hiring, working with a good trainer. Understanding value.
• Elite trainers (5:28)
• Mediocre trainers (18:22)
• Bad trainers (27:49)

• The benefits you can see from making these 3 simple adjustments  (0:00)
• Mistake #1 (2:47)
• Mistake #2 (15:32)
• Mistake #3 (26:34)

• Understanding the science and art of weight training and the importance of rep ranges 
• Strength (4:47)
• Hypertrophy (9:48)
• Strength endurance (13:53)
• Fat Loss (16:22)
• Blended undulated training (20:18)
• Performance (25:20)

SFR Online Training Programs - https://payhip.com/BrandonRynka365

The Importance of holding onto muscle.

How the typical, advertised approach to losing weight is failing 90% ... Stop doing this.

Training sessions: Adaptation > calorie burn

Example of how losing weight can actually still lead to a higher body fat percentage.

• The staying in shape struggle (00:58)
• The elimination method works for any diet...for a short period of time (2:22)
• Calories in vs calories out (4:25)
• Why fitness businesses rely on challenges, and why this is a telling sign of an inadequate approach to body adaptation (5:34)
• You should see consistent adaptation (body development) throughout the year, WITHOUT the need of challenges (6:58)
• The 4 main ways your body burns calories throughout the day: ENERGY OUTPUT = TDEE (Total Daily Energy Expenditure) (9:17)
• Building your body up to become a more efficient calorie burning machine (16:50)
• How eating low puts you in a nutrient deficiency and how this affects your health and body (23:55)
• What it takes to lose a 1lb of fat when you eat low and have a low BMR based on not training in a way to build or support lean muscle  (27:28)
• Why we need to improve your metabolic function through eating more and supporting the growth of lean muscle (29:50)
• Getting past the fear and misconception of eating more food is going to hinder results (35:09)
• Going on the offense of looking and feeling better (40:25)
• Consistent calorie deficit and its stress effects. The necessary building blocks for growth (42:13)

https://payhip.com/BrandonRynka365

^ Products & Services

• Why I created the SFR (Strong. Fit. Resilient) Training System (0:00)
• SFR Explained (2:30)
• Training is result driven...different than exercise (5:00)
• SFR Programs explained (8:00)
• How each Program Compliments each other, importance of following a structured phased program (16:00)
• Adaptation focused training / Group coaching benefit (19:45)
• The benefits & value of following a well written training plan designed by a coach (20:55)
• Avatar examples - What Program to choose (22:34)
• Why most people aren't seeing the results they want. How the SFR Training System will help rectify this (29:18)