Shows
Fit Bod BlueprintEpisode 22, HIIT vs. Steady State: Which Cardio Actually Moves the Needle?In this episode of the Fit Bod Blueprint, Coach Phil and Coach Tyler unpack one of the most debated topics in fitness: HIIT cardio vs. steady state. With summer in full swing, busy schedules, and life transitions (hello, baby #2 for Tyler!), this conversation is all about how to get the most bang for your buck when it comes to cardio. They dive into how to choose the right type of cardio for your goals and lifestyle, the science behind HIIT’s fat-burning advantage, and when slow, steady walks can still do the job. Plus, they get into the...2025-07-2827 minFit Bod BlueprintEpisode 21: From Feeding Tube to Fitness Stage: Stacey’s JourneyIn this powerful episode of the Fit Bod Blueprint, Coach Tyler sits down with one of his longest-term clients, Stacey, to share her inspiring transformation—from being 74 pounds with a feeding tube and planning her own funeral, to becoming a strong, confident woman pursuing the stage. Stacey opens up about the physical and mental challenges she’s overcome, including the decision to step back from her first bikini prep to prioritize her family and mental health. Together, they explore the emotional layers of physique development, the importance of trust in the coach-client relationship, and what it really means...2025-07-2140 minFit Bod BlueprintEpisode 20, Vacation Mode: How to Enjoy the Trip Without Losing ProgressIn this episode of the Fit Bod Blueprint, Phil and Tyler tackle a hot summer topic: how to navigate vacations without sabotaging your fitness goals—or your fun. Whether you're heading to the beach, the mountains, or an all-inclusive resort, they break down practical strategies for approaching food, movement, and mindset while traveling. From the "Memories Over Macros" mantra to setting expectations around scale weight, alcohol, and gym access, this episode is packed with actionable advice and real talk. You’ll hear simple tips like using hand-portion guides, planning two out of three meals, walking after meals, and h...2025-07-1631 minFit Bod BlueprintEpisode 19: Date, Marry, Kill: DeadliftsPhil and Tyler sit down to unpack the most controversial relationship in strength training: the deadlift. Is it a ride-or-die lift that deserves a long-term commitment, or is it more of a seasonal fling you outgrow over time? In this episode, they talk through: • How deadlifts fit into different seasons of training • Why some people swear by them while others swap them out • Coaching insights for when deadlifts might actually do more harm than good • What other lifts might play the role of “marriage material” in a solid training plan If you’ve ever questi...2025-06-0225 minFit Bod BlueprintEpisode 18: Glycolysis, Gains, and Getting Lean: The Real Fuel Behind Fat LossEver wonder why you’re gasping after stairs but crushing your jog? Or why your fat loss stalls when you cut carbs too low? In this episode of FitBod Blueprint, Phil and Tyler geek out (in the best way) about glycolysis — the body’s metabolic switch that turns carbs into clean-burning energy. You’ll learn: Why keeping carbs in your fat loss phase actually helps preserve muscleHow your body shifts from using carbs to fat as fuel (and why it matters)Why your fitness tracker is lying to you about calories burnedWhat nutrient timing really doe...2025-05-1931 minFit Bod BlueprintEpisode 17: Smart Goals vs. Stretch Goals, Which One Fits Your Journey?In this episode of the FitBod Blueprint, Phil and Tyler get real about one of the biggest difference-makers in coaching success: setting the right kind of goal. From personal updates on dad life, backyard battles with dandelions, and deadlift PR dreams, they dive deep into the power of goal setting—and why most people stop setting them by age 25. Phil and Tyler break down the SMART goal system—Specific, Measurable, Achievable, Relevant, and Time-bound—and explore how it’s ideal for beginners who need structure, confidence, and consistency. But for those who crave challenge and growth, they introduce...2025-05-1229 minFit Bod BlueprintEpisode 16: Stronger at 62- How David Rebuilt His Body and Found His Golden RingIn this powerful and down-to-earth episode, Coach Tyler sits down with his long-time client David, who began his coaching journey in his late 50s and is now thriving at 62. Together, they reflect on nearly five years of consistent work through fat loss, building phases, injuries, and even a pandemic. David shares his early years of training influenced by bodybuilding magazines, his regrets about chasing extreme plans, and the surprising truth he’s learned later in life—that sustainability, personalization, and recovery matter more than going hard all the time. From recovering after major back surgery to dea...2025-05-0537 minFit Bod BlueprintEpisode 15: Alcohol, Abs, and the Real Cost of the WeekendIn this episode of The FitBod Blueprint, Phil and Tyler dive into a real talk about alcohol and how it affects fat loss, muscle building, and overall health. Whether it’s a glass of wine with dinner or a full-blown weekend bender, they break down what’s actually happening in your body, how to track it, and why even "zero-carb" drinks still pack a punch. Tyler shares how hauling 11 yards of dirt reminded him of the hidden perks of lifting, and Phil opens up about how a 30-day break from alcohol led to one of the biggest chang...2025-04-2829 minFit Bod BlueprintEpisode 14: Adversity Sucks- How to Deal With It Without QuittingIn this episode of The FitBod Blueprint, Phil and Tyler talk candidly about what to do when life throws you curveballs—and how to stay on track with your goals anyway. Whether it’s injury, family chaos, burnout, or plain old bad luck, adversity is part of the journey. Tyler shares a recent string of setbacks with his own training, and Phil dives into the difference between default responses (like quitting or ghosting your coach) and productive ones (like adapting and communicating). They break down practical tools to keep moving forward when things go sideways, plus the minds...2025-04-1428 minFit Bod BlueprintEpisode 13: If We Could Start Over- Hard Truths We Wish We Knew About Fat Loss, Volume & RecoveryIn this episode of The FitBod Blueprint, Phil and Tyler get real about what they wish they knew 10 years ago when it comes to fitness and body composition. From being crushed by insane training volume and unsustainable cardio, to learning the hard way about healthy minimums for carbs and fats, this one’s packed with both laughs and lessons. Tyler also brings a coaching perspective on how to actually set someone up for a successful fat loss phase—hint: it starts with maintenance. Whether you're a coach, a client, or somewhere in between, you’ll walk away with pr...2025-04-0732 minFit Bod BlueprintEpisode 12: Home Gyms- Worth It or Waste of Money?In this episode of The FitBod Blueprint, Phil and Tyler dive deep into everything you need to know about building a home gym. Whether you're considering ditching the commercial gym to train at home or you're trying to decide if a home setup is even right for you, we’ve got you covered. They discuss:✅ The mindset shift needed to make home workouts effective ✅ Pros & cons of training at home vs. the gym ✅ Best budget-friendly equipment to get started ✅ How to avoid common mistakes (like bu...2025-04-0134 minFit Bod BlueprintEpisode 11: How to Actually Get Results with Coaching (Instead of Wasting Your Time & Money)Too many people start and stop with coaching, jumping in for a few months, then quitting, only to come back right where they started. Sound familiar? In this episode, Phil and Tyler tackle why this cycle keeps people from seeing real, lasting results—and how to break free from it for good. They cover: ✅ Why hopping from coach to coach (or quitting and restarting) keeps you stuck ✅ The real reason most people never reach their goals (hint: it's not your diet or workout plan) ✅ What the best c...2025-03-2632 minFit Bod BlueprintEpisode 10: Strength Goals, Powerlifting Experiments & The Ultimate Fly ShowdownIn this episode of The FitBod Blueprint, Tyler kicks things off by celebrating his 36th birthday and sharing an exciting new training goal—deadlifting 500+ pounds. He discusses his switch to Westside Barbell programming, incorporating max effort and dynamic effort days, and how it’s a new challenge after years of powerlifting and bodybuilding. Phil and Tyler then dive into another round of Date, Marry, Eliminate, this time focusing on chest and shoulder fly variations: For shoulders: They debate between dumbbell, cable, and band latera...2025-03-2032 minFit Bod BlueprintEpisode 9: Making Good Habits Inevitable & Bad Habits Impossible In this episode of The FitBod Blueprint, Phil and Tyler continue their discussion on Atomic Habits by James Clear, diving into Chapter 14: "Make Good Habits Inevitable and Bad Habits Impossible." They break down how reducing friction makes it easier to stick to good habits while increasing friction can eliminate bad ones. 2025-02-2439 minFit Bod BlueprintEpisode 8: The Two-Minute Rule – How Small Habits Lead to Big Results In this episode of The FitBod Blueprint, Phil and Tyler dive into the powerful Two-Minute Rule from James Clear’s Atomic Habits and how small, consistent actions can lead to major changes over time. They break down how starting with just two minutes of effort—whether it’s putting on your workout clothes, reading one page, or prepping one meal—can create momentum and make habits stick. They also discuss the importance of environment, habit stacking, and setting up systems that remove friction from your goals.Plus, they wrap up with a fun Would You Rather.2025-02-1728 minFit Bod BlueprintEpisode 7: Parent Guilt vs. Self-Care – How Taking Care of Yourself Benefits the Whole FamilyIn this episode of The FitBod Blueprint, Phil and Tyler tackle the common struggle of parent guilt when it comes to prioritizing fitness and self-care. They break down why staying active isn’t selfish—it’s essential for maintaining energy, setting a positive example for your kids, and even improving your long-term health. They also share practical strategies for fitting workouts into a busy schedule, whether it’s involving the family, waking up earlier, or investing in a simple home gym setup. Plus, they wrap things up with a fun discussion: If you were in a bar fight, which movie ch...2025-02-1139 minFit Bod BlueprintFit Bod Blueprint, Episode 6: Date, Mary, Eliminate- Supplement EditionIn this episode of the FitBod Blueprint, Coach Phil and Coach Tyler tackle a popular fitness topic with a fun twist: 'Date, Marry, Eliminate – Supplement Edition.' They break down the pros and cons of creatine, protein powder, and fat burners, sharing science-backed insights to help you decide which supplements are worth your time and money. Along the way, they debunk myths, share personal experiences, and even discuss travel tips for gym-goers. Plus, stay tuned for their Mount Rushmore of musicians and a reminder that everyone starts somewhere in their fitness journey. It’s a jam-packed episode you don’t want...2025-01-1339 minFit Bod BlueprintFit Bod Blueprint, Episode 5: Transform Your Life in 6 Months- FitBod's Biggest Giveaway Yet!In this episode of the FitBod Blueprint, Coach Phil and Coach Tyler dive into the details of their exciting $5,000 coaching giveaway to kickstart 2025! Learn how you can win a six-month coaching scholarship designed to transform your fitness and your life. Plus, hear their thoughts on building sustainable systems, the power of small changes, and how fitness impacts every aspect of life. Don’t miss out—your journey to a healthier, stronger you could start today! 2025-01-1028 minFit Bod BlueprintFit Bod Blueprint, Episode 4: Why 7 Days Of Dieting Is Killing Your ProgressIn this episode of The FitBod Blueprint, Coach Phil Pirtle and Coach Tyler Wiebe tackle a common pitfall in fat loss journeys: the relentless seven-day-a-week dieting mindset. They explore why constant restriction can backfire, leading to burnout, increased cravings, and a strained relationship with food.Phil and Tyler break down two powerful strategies to combat this cycle:Refeed Days: Controlled calorie increases, typically with more carbs and fats, to boost energy, recovery, and mental resilience.Untracked Windows: A flexible two-hour window to enjoy a meal without tracking, offering balance without derailing progress.2025-01-0635 minFit Bod BlueprintFit Bod Blueprint, Episode 3: Better Sleep Using 3-2-1 MethodIn this episode of The FitBod Blueprint, Coach Phil Pirtle and Tyler Wiebe dive deep into one of the most overlooked pillars of health and fitness: sleep. With the holiday season in full swing and stress levels rising, it’s more important than ever to focus on quality rest.Phil and Tyler break down the 3-2-1 Sleep Method, a simple yet powerful strategy to optimize your nighttime routine:3 hours before bed: Stop eating to improve digestion and sleep quality.2 hours before bed: Limit water intake to avoid sl...2025-01-0235 minFit Bod BlueprintFit Bod Blueprint, Episode 2: How To Design Your WorkoutsSummaryIn this episode of the FitBod Blueprint, Coaches Phil and Tyler discuss the intricacies of designing a personal training program. They explore the importance of understanding client needs, time constraints, and the significance of enjoyment in exercise selection. The conversation delves into the benefits of compound movements, the concept of intensity, and the RIR (Reps in Reserve) method for gauging workout effectiveness. The coaches emphasize the need for realistic goal setting and the importance of finding a training routine that fits individual lifestyles.TakeawaysDecision fatigue is a common reason...2024-12-2338 min
Fit Bod BlueprintFit Bod Blueprint, Episode 1 Exercise Selection: Date, Mary, KillWelcome to the debut episode of the Fit Bod Blueprint podcast! In this episode, we explore exercise selection with a fun and lighthearted twist: "Date, Mary, Eliminate." It's all about bringing enjoyment to your fitness journey—deciding which exercises you love, which are worth committing to, and which just don’t spark joy. Tune in for an engaging discussion that reminds you the gym can be a place for growth, results, and yes, a little fun along the way. 2024-12-1633 min