Shows
Fit Fusion BrotherhoodPart 3- The Crucial Part That You Are Missing To Getting Your Abs BackDon't skip this part...
We are going to get into the thick of nutrition and workouts soon but we need to set you up by laying the foundation first!
Instagram- richbykerkfit
Instagram- seanbykerk
2024-07-1710 minFit Fusion BrotherhoodPart 2 On How To Get Your Abs Back- Set A Specific GoalSaying I want to lose fat or I wanna gain muscle isn't good enough.
You need a specific and measurable goal to go on or else you are going to fall off track.
Here is exactly how to do it in part 2 of our "get your abs back" series
2024-07-1008 minFit Fusion BrotherhoodPart 1- How To Get Your Abs Back For The First Time Ever Or In Decades15 part series kicking off on how to get your abs back!
I am going to take you from A-Z on exactly what I do, and what we do with our clients so you can see your abs for the first time in decades or for the first time ever!
Note: Follow these steps/parts in order! And at the end of each episode, there will be a little bit of homework for you to do.
Do the steps at the end if you are serious about making...
2024-07-0506 minFit Fusion BrotherhoodTop 10 Underrated Exercises You Should Be Doing!Having a little fun with some value here.
I am going to give you my top 10 underrated exercises that you should implement in your training right away!
Do you agree or disagree?
Let me know @richbykerkfit on Instagram
@seanbykerk
2024-07-0316 minFit Fusion Brotherhood7 Things I Would Do If I Had To Lose 20-30 lbs By The End Of The SummerIf I was at gun point and I had to do 7 things to lose around 25 lbs....
This is exactly what I would do!
Hint: High Protein is one of them and is one of the most important things you need to do.
If you want 40 protein recipe ideas that lsit the protein ane calorie amound, click the link down below to grab it.
Low Calorie, High Protein Recipes (mailchi.mp)
2024-06-2512 minFit Fusion BrotherhoodWhy Meal Plans Suck For Fat LossIf you want to lose weight, gain it back and follow something unrealistic?
Then follow a meal plan..
But if you want to ditch the gut for life and drop 15-30 lbs?
There is a better way.
Grab our 40 low calorie/high protein recipes linked below, that way you pick meals that best fit your lifestyle.
Low Calorie, High Protein Recipes (mailchi.mp)
2024-06-2010 minFit Fusion Brotherhood10 Unique Foods That Have 70 Calories Or Less So You Can Ditch Your Beer GutCan you guess the 10 foods?
Some of them I bet you can, some of them I am guessing not..
Hope you enjoy!
Instagram- richbykerkfit
Instagram- seanbykerk
Youtube-Fit Fusion Brotherhood
2024-06-0610 min
Bite Sized FitnessNet Carbs: What You Need To KnowMany food companies are marketing net carbs as a key feature in their product. Sean breaks down what net carbs really are, and whether or not you should concern yourself with them.
Sean Bykerk is a body transformation expert and co-founder of Fit Fusion Brotherhood -- an online platform to help men lose inches around the waist, add inches to the arms, while eating like a king. Follow his socials @seanbykerk
2024-06-0104 minFit Fusion Brotherhood7 Key Workout Tips To Ditch The Beer Gut For LifeIn this episode, Rich dives into 7 key workout tips so you can ditch the beer gut and feel confident with yourt shirt off for the summer.
Follow us on Instagram @richbykerkfit and @seanbykerk
2024-05-3011 minBite Sized FitnessGroup Workouts: Pros and ConsThinking of starting a new group workout routine? There are some pros and cons to consider to figure out if it's the right option for you. After owning a Bootcamp for 10 years, Sean breaks it down.
Sean Bykerk is a body transformation specialist and co-founder of Fit Fusion Brotherhood. He helps men lose inches off their waist, add inches to their arms, while eating like a king. Follow his socials @seanbykerk
2024-05-2707 minBite Sized Fitness5 BIGGEST Fitness Mistakes That Men MakeIf you're a man (or know a man) who exercises regularly, be sure to listen to this episode. Sean talks about the 5 biggest fitness mistakes that men make and how to avoid them.
Sean Bykerk is a body transformation expert in Mississauga, Canada. He is co-founder of Fit Fusion Brotherhood -- a program that helps men drop inches off their gut, add inches to their arms, while eating like a king. If you'd like to be considered for the Brotherhood, send Sean a message to any of his socials @seanbykerk.
2024-05-1707 minBite Sized FitnessStop Overthinking FitnessIf you want to reach your fitness goals, you need to know the difference between effective and efficient. Sean explains how to push the big boulders, and avoid the other noise.
Sean is a body transformation expert and co-founder of Fit Fusion Brotherhood. He helps men decrease inches on their waist, increase inches on their arms, while eating like a king.
2024-05-0806 minBite Sized FitnessWhy White Claws Have 100 Calories But 0 MacrosYou can usually figure out how many calories are in something by looking at the macros. But alcohol has calories despite having no macros. What gives?
Sean Bykerk is a body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2024-03-0403 minBite Sized FitnessWhy Cardio Sucks For Weight LossCardio is great. You should do cardio. But it's not the best strategy if your goal is long term weight loss. Sean breaks down the cardio paradox and why things get harder and harder as you get better at cardio.
Sean Bykerk is a body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2024-02-1307 minBite Sized FitnessWhy Your Metabolism Slows With AgeIt's tough staying fit as you age. Your life gets busy, joints start to ache, and your metabolism slows. Or maybe not. Sean breaks down one of the biggest misconceptions out there, and explains what you can do to prevent your metabolism from slowing down as you age.
Sean Bykerk is a body transformation expert from Mississauga, Canada. Follow his socials @seanbykerk
2024-02-1306 minBite Sized Fitness7 Wild Fitness & Health Facts From 'Outlive' by Peter AttiaOutlive has a ton of great nuggets with regards to fitness, nutrition, overall health, and longevity. Sean selects 7 of the most fascinating stats in the book and breaks them down.
Sean Bykerk is a body transformation expert from Mississauga, Canada. Follow his socials @seanbykerk
2024-02-1208 minBite Sized FitnessHunger During Weight LossFeeling hungry and cranky during your cut? Don't worry, you're not alone. Sean breaks down why this happens and what you can do about it.
Sean Bykerk is a body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2024-02-1106 minBite Sized FitnessStubborn Lower Belly FatThe first few pounds come off easily, but those last couple are always the hardest -- especially right below the belly button. Sean talks about this frustrating, yet common phenomenon.
Sean Bykerk is a body transformation expert from Mississauga, Canada. Follow his socials @seanbykerk
2024-02-1005 minBite Sized FitnessHow to Stay Fit During WinterWith the cold weather, holidays, and winter blues, it's no secret that winter brings an inadvertent bulk season for many of us. It doesn't have to be that way. Sean explains how you can stay fit and healthy during the cold months.
Sean Bykerk is a body transformation expert from Mississauga, Canada. Follow his socials @seanbykerk
2024-02-0908 minBite Sized Fitness5 Tips to Crush New Years ResolutionsFitness goals are always amongst the most common New Years Resolutions, yet very few people actualize them. Sean breaks down why this happens, and what you can do about it.
Sean Bykerk is a body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2024-02-0811 minBite Sized Fitness6 Exercises That Have HIGH Injury RiskNot all exercises are created equal. Some have inherently
more injury risk than others. Depending on your fitness level and comfort, you may want to avoid these.
Sean Bykerk is a body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2024-02-0710 minBite Sized Fitness5 Healthy Foods High In CaloriesYou can have the healthiest diet in the world, but if your calorie intake is too high, you won't transform your body. Sean breaks down some of the surprising healthiest high calorie foods.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2023-10-2605 minBite Sized FitnessWhy Some People Gain Weight After ExerciseDid you know that it's actually common for people to gain weight after starting an exercise program? Sean breaks down why, and what you can do about it.
2023-10-2606 minBite Sized FitnessHow Many Calories Is Your Workout Burning?One of the most common questions fit-pros get asked: how many calories does this workout burn? Sean breaks it down in this episode.
Sean Bykerk is a gym owner and body transformation specialist in Mississauga, Canada. Follow his socials @seanbykerk
2023-10-0305 minBite Sized FitnessThe Perks of Being a BeginnerI get it, being a beginner can be tough. It's certainly never easy starting from scratch. But there are some advantages you have over others. Sean breaks them down in this episode.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2023-09-3008 minBite Sized FitnessTop 5 Glute Exercises That You're Not DoingGlute training is all the hype right now, and we're here for it! Don't waste your time on ineffective exercises. Try these ones out.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2023-09-2709 minBite Sized Fitness3 Pillars You NEED In Order To Transform Your BodyThere's nothing more frustrating that giving a ton of effort, and not getting results. Make sure you have these 3 pillars down pat, and you'll be on the right track.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2023-09-2705 minBite Sized Fitness5 OVERRATED ExercisesThese are some big name exercises that are either over-done or misused. Sean breaks them down.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2023-09-1410 minBite Sized FitnessWhen You Feel Motivated, DO THISNobody is motivated all the time, but all of us experience motivation from time to time. Most of us never really leverage its superpower, though. Sean explains how you can turn motivation into action.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2023-09-0807 minBite Sized Fitness5 Calorie Saving HacksLooking to lose weight without cutting down portion sizes? Check out this podcast for 5 tips on how to cut down calories.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2023-09-0508 minBite Sized FitnessHow Fit People Burn Calories DIFFERENTLYNow that you know how we burn calories, find out how particularly lean individuals burn calories differently.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2023-08-3108 minBite Sized FitnessCalories Burned: EXPLAINEDWe all know exercise burns calories. But exercise only accounts for a small percentage of calories burned. Sean explains the other ways we burn calories, and how many calories of each the average person expends.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk.
2023-08-2807 minBite Sized FitnessHow to Get AMAZING Workouts in 10 Mins or LessBusy schedule? Don't worry. You can still get an amazing workout in 10 mins or less. Sean breaks down exactly how to do this in a way that's scale-able and flexible.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow him on his socials @seanbykerk
2023-08-2307 minBite Sized FitnessThe 2 Types of Body Fat That You Need to KnowNot all fat is created equal. Some is harmless (even beneficial); others can be dangerous. Listen to the episode to find out the difference, how to spot each one, and what to do about it.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow his socials @seanbykerk
2023-08-1805 minBite Sized FitnessWeight Loss: Diet vs ExerciseThe age old debate. What's more important for weight loss: diet or exercise? Sean will give you the definitive answer in this episode.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow him on socials @seanbykerk
2023-08-1608 minBite Sized FitnessWhy Drinkers Are HEALTHIER Than Non-DrinkersYou remember the study. Well, it's true. But.... there's a twist. Listen to this episode to find out why drinkers are healthier, and the caveat behind it.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow him @seanbykerk on Instagram.
2023-08-1205 minBite Sized Fitness5 Most UNDERRATED ExercisesSome exercises get more attention than others. Here are 5 movements that don't get nearly enough attention and you should incorporate in to your routine.
Sean Bykerk is a gym owner and body transformation expert in Mississauga, Canada. Follow him on Instagram & other socials @seanbykerk
2023-08-0907 minFit Fusion Brotherhood10 Tips To Build More Muscle!Enough talking about fat loss right?
Here are 10 tips on how to build more muscle!
2023-05-1817 minFit Fusion Brotherhood6 Factors To Consider On Whether You Should Gain Muscle Or Lose FatTo Bulk or to Cut?....
You will find your answer in this episode!
Instagram-richbykerkfit
2023-05-1811 min
Fit Fusion BrotherhoodHow to design a workout split and how many times should you workout a week?In this episode, you will know HOW to design a workout split that works for you.
(Note: I do not go into sets/reps as that will depend on so many factors)
Instagram- richbykerkfit
2023-04-2013 minFit Fusion Brotherhood5 Things You Don't Need In The Gym To Get Great Results!Myth busting episode on what you do NOT need.
Send me a DM at richbykerkfit on Instagram and let me know what you think of my list
2023-04-2010 minFit Fusion Brotherhood5 Ways To Get Stronger While losing FatGetting strong while losing fat?
Impossible right...
Nope.
Here is how to do it in 5 steps
Instagram-richbykerkfit
2023-04-1411 minFit Fusion Brotherhood5 TIPS To Lose Fat Without Giving Up Your Weekend DietWant to learn to lsoef at without ever feeling restricted?
It starts here.
Find out how you can lose fat without giving up those foods/drinks you enjoy
instagram-richbykerkfit
2023-04-1412 minFit Fusion Brotherhood5 Tips In The Gym To Accelerate Fat Loss!We are taking a break from the nutrition and it is time to get into the gym stuff!
Here are 5 tips for you to take away so you can smash your progress in the gym
Instagram-richbykerkfit
2023-04-0511 minFit Fusion BrotherhoodSetting Your Calories, Protein And Macros To Shred FatIn this episode we dive into how many calories, protein, carbs and fats you need to lose fat!
Instagram- richbykerkfit
2023-04-0509 minFit Fusion Brotherhood3 nutrition methods for you to lose fat and what you should AVOIDIn this episode we are going to dive into 3 nutrition strategies YOU can implement to lose fat for life.
We will also discuss what to avoid!!
2023-03-1415 minFit Fusion BrotherhoodUnderstanding How Weight Loss Works!In this episode we are going to discuss how weight loss actually works!
Note: (There was an talking typo on my end talking about fat- I stated it was fast digesting. It is actually slow digesting. So don't come yelling at me!)
2023-03-1410 minFit Fusion Brotherhood5 ESSENTIALS you NEED to have, if you want to see great resultsIn this episode, we are going to discuss 5 things you NEED to have if you want to see great results.
This goes a lot deeper than counting calories, protein etc!
2023-03-1014 minFit Fusion BrotherhoodSeason 1- About Me, What I speciailize in, and what to expect on this podcastIn this episode, you are going to learn a little about my story, who I am, and what I specialize in.
We will also discuss future episodes and what you can expect to hear on this podcast, to make sure you crush your fitness and health goals.
2023-03-1007 minFit Fusion BrotherhoodNo Alcohol And 15K Steps Per Day For February! My Results?...In this episode I discuss what happened to:
My weight.
My sleep/energy
My stress/anxiety
My liver
And a bunch more things I noticed.
Tune in to find out wha changed and how this MAY influence you to give up alcohol for a month
2023-03-0216 minFit Fusion BrotherhoodTop Exercises For The 6 Foundational Movements With Sean.In this episode, Sean and I picked our top 2 exercises for the 6 foundational movements. Squat. Single Leg, Hinge, Push, Pull, Carry. Be sure to check it out as you will go inside our minds when it comes to picking exercises for ourselves, and for our clients.
2021-08-1051 minFit Fusion BrotherhoodRunning And Injury Prevention With Dr. Brendan Gomes From TheLabHad a great discussion with Brendan talking about running and injury prevention. Here are the topics we covered:
0:00- Intro
1:04- Joint by joint theory
2:30- Essentials you need for running in terms of a stability and mobility stand point
3:20- At home screens you can do to test your mobility/stability
4:45- Strengthening and warm-up exercises you should be doing for running
6:45- Are minor aches and pains when running normal, and when should you be concerned?
8:20- What are some running and training errors...
2021-05-2524 minFit Fusion BrotherhoodRunning And Injury Prevention With Dr. Brendan Gomes From TheLabHad a great discussion with Brendan talking about running and injury prevention. Here are the topics we covered:
0:00- Intro
1:04-Joint by joint theory
2:30- Essentials you need for running in terms of a stability and mobility stand point
3:20- At homes screens you can do to test your mobility/stability
4:45- Strengthening and warm-up exercises you should be doing for running
6:45- Are minor aches and pains when running normal, and when should you be concerned?
8:20- What are some running and training errors you typ...
2021-05-2524 minFit Fusion BrotherhoodThe TRUE Benefits Of Mastering The DeadliftThink Deadlifts are just a full body exercise that also hammers the glutes and hamstrings?
Think again.
Find out the main 3 benefits of the deadlifts, one common myth, and a few mobility requirements to get yourself in a good position
2021-05-1717 minFit Fusion BrotherhoodAll Things Mental Health And Fitness With SanishaIn this episode I was joined by Sanisha who specializes in mental health and is also a certified fitness trainer.
We discussed mental health, fitness, and tied these two concepts together as they really go hand in hand.
You can find more of Sanisha's unique combination of specializing in mental health and fitness by finding her on Instagram at "Sanishafit".
2021-05-0420 minFit Fusion BrotherhoodOverrated And Underrated (Fitness Theme) With Sean From Breakthrough Bootcamp!Sean and I asked the audience to give us some topics in which we would discuss overrated, vs. underrated.
Find out our takes on some topics in which the audience provided to us, and see if we agree or disagree on these topics!
2021-04-2623 minFit Fusion Brotherhood3 Exercises You Can Potentially Do If You Have A Shoulder Injury!Building off my Instagram post!
Follow me on rbykerk1 to see the actual post. But in this episode I explain what can potentially cause a shoulder injury and I am giving you 3 movements you can do when battling an injury.
Remember if you do have pain to get it checked by a physio or chiro!
2021-04-1612 minFit Fusion BrotherhoodHow To Increase Your Strength! (And Muscle Mass)In this episode I talk about how you can help increase your strength in the weight room.
(Even if your goal is fat loss or just maintaining your weight, you are going to want to tune into this episode.)
2021-04-1214 minFit Fusion BrotherhoodWant To Lose Fat For Good? Preserve Your Muscle. Here is How To Do It In 6 StepsLosing fat in the short term is easy...
Losing fat in the long run? Not so much...
Avoid these mistakes, and find out what you need to do!
2021-04-1214 minFit Fusion Brotherhood12 Years In The Fitness Industry- 7 Key Things I have Learned That Can Help With Your Success!In this podcast I go over 7 key fitness, nutrition, and lifestyle principles which can be the difference between accomplishing your goals or not!
2021-04-1219 minFit Fusion BrotherhoodHow To Achieve Your First Ever Chin-Up!In this podcast, I talk about a few different ways on how you can achieve your first ever Chin-up!
#fitness #nutrition #chin-up #strength
2021-03-0715 minFit Fusion BrotherhoodConventional Vs Romanian Deadlifts! What Are The Differences?In this episode I talk about some of the differences between the Conventional and Romanian deadlift!
Find out the differences, and find out which one is more suited for your own personal goals!
2021-03-0710 minFit Fusion BrotherhoodJogging- The Good, The Bad, And The UglyIn this episode I talk about jogging and some key points you need to know.
Is it good for fat loss? Your joints? Should you be jogging a lot?
Find out.
2021-02-2211 minFit Fusion BrotherhoodThe Core! What Is The "Core"? How To Train It? And what Is The True Function Of It.Sit-ups and crunches for the core? Not an optimal way to train the core's true function.
Find out how to train it, and how mastering these movements can lead to pain free movements.
2021-02-1611 minFit Fusion BrotherhoodInjury Prevention With Dr. Brendan Gomes!In this podcast I am joined by Dr. Brendan Gomes, owner of the Lab- Movement and Sportsmed.
We dive into everything from Human Movement, to all things Injury Prevention.
2021-02-1227 minFit Fusion BrotherhoodSimplifying Nutrition!In this episode I am joined by Sean Bykerk, Owner of Breakthrough Bootcamp, as we discuss and simplify all things Nutrition!
2021-02-0834 minFit Fusion BrotherhoodGlutes/Hips Part 2!In this episode, I dive into why having mobile hips as well and Glute strength/stability is so important.
By the end of the podcast, you'll know how to screen for hip mobility/stability, and how to fix any deficiencies you may have.
2021-02-0517 minFit Fusion BrotherhoodThe Glutes! Everything You Need To Know On How To Train Them, And How To Grow ThemEverything from what exercises you should be doing, how many times should you train them per week, what science says, and important bonus tips!
2021-02-0211 minFit Fusion Brotherhood7 Common Characteristics And Habits Of People Who Reach Their Fitness And Health GoalsNow that you dominated your mind, (episode 3) it's time to dominate your actions!
Here are 7 awesome habits to lead you to achieving your fitness goals.
2021-01-2913 minFit Fusion BrotherhoodStruggling To Stay Motivated To Reach Your Fitness Goal? Dominate Your Mind!Here are 6 tips on how to dominate your mind and keep you going no matter what!
2021-01-2809 minFit Fusion Brotherhood5 Tips To Stay Injury Free In The Weight Room!
Outside of course of good form and proper technique, I wanted to give out 5 tips you may not have known to stay injury free.
Follow these tips, and you will be lifting weights for a long time pain free!
2021-01-2711 minFit Fusion BrotherhoodMy Top 5 Myths In The Weight Room!In this episode, I wanted to debunk 5 myths that I commonly hear in the weight room.
Find out which ones made my list!
2021-01-2711 min