Afleveringen
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Progressive overload is a highly requested topic for Marianna and Tony to cover and today they are bringing the heat! Progressive overload is the single most important aspect of workouts. Tune in to Fitness Stuff for Normal People as your hosts provide 10 different ways you can implement progressive overload into your workouts!
All Training Programs:
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Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comFree Fitness Calculators:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Time Stamps:
(8:50) Working Out vs. Training
(10:21) What is progressive overload?
(16:07) What it's not
(18:51) 10 different ways to implement progressive overload into your workouts
(41:52) Specific examples
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One of your favorite series is back with a name change Welcome to the first episode of Micro-dose Mondays (Round Robins, just a different title)! In today’s episode, your hosts Marianna and Tony will be tackling four smaller topics requested by their listeners. As always, this podcast is based on science and research. Today your hosts will be discussing what happens when you don’t eat enough, the difference between training to get stronger vs bigger, micro-dosing psychedelics, and the Kardashian supplement line.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
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Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:(04:20) Strength vs Size
(20:35) Consequences of not eating enough
(42:25) Micro-dosing Psychedelics
(58:29) Lemme Supplements
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Zijn er afleveringen die ontbreken?
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Welcome back to another episode of Fitness Stuff with Normal People with Marianna and Tony! There are so many factors that can influence your physical health and it can be overwhelming to know where to look first when problem solving. Your hosts have put together the top 5 unexpected things that affect fitness goals. These top 5 can truly make or break health and fitness goals so make sure to tune in!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(7:02) Environment
(19:22) Independence
(36:48) Financial Health
(46:490 Relationships
(01:00:11) Mindset / Mental health
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What exactly is “reverse dieting”? Your hosts, Marianna and Tony, have every intention of giving you a full, educated breakdown of this diet trend that has become popular over the last few years. Is this diet option for you? Find out by tuning in!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
***Fitness Stuff Calculators (Calorie, Protein, etc.)***
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
Quick Links:(6:08) What is It?(34:41) How to Reverse Diet(44:45) Top-5 Mistakes
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This episode is for everyone- literally. Lifting weights is the single best form of training for building muscle, losing fat, and getting stronger; however, it affects much more than that! Tune into today’s episode with Marianna and Tony to hear a variety of ways every individual could benefit from adding weight training to your routine.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(9:06) Metabolic Health(16:34) Cardiovascular health(26:56) Mood, Cognition, & Depression(47:37) Healthspan + Lifespan(1:00:58) Immune System
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Round Robin is back - the crowd favorite series! Join your hosts, Marianna and Tony, as they cover several topics in one packed full episode. A few popular topics that will be reviewed in today’s episode include: how dangerous are energy drinks, Mukbang controversies, caffeine and cortisol, and green tea being the new “nature’s ozempic”. Tune in to hear more and don’t forget to make requests for future episode topics you would like to hear!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(3:44) Energy Drinks(23:35) Mukbangs(34:56) Caffeine & Cortisol(44:13) Green Tea / Nature’s Ozempic
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Marianna and Tony take you deep into the science of one of the most used supplements: pre-workout. Pre-workout with the right ingredients is approved by your hosts and was ranked by them as one of the most useful supplements to use in order to reach goals faster. However, with so many brands and ingredients to choose from, how do you decide? Your hosts have you covered in this episode reviewing everything one should know in order to make an educated decision on which pre-workout is best for them.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(5:47) What is it?
(9:16) Why / Who should use it?
(14:56) Research & Top 10 Ingredients
(41:01) Natural Alternatives
(46:59) Top 3 Best and Worst Pre Workouts
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Reality checks may come with today’s episode where your hosts will be listing 10 habits that ALL fit and healthy people do. Marianna and Tony created this list for their listeners to reflect on and perfect their own routines so that they can strive towards a healthy lifestyle. Fitness Stuff For Normal People is a space where trends get debunked!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Timestamps:
(5:59) They are OBSESSED with water
(12:08) They don't drink or smoke
(16:50) They view food as optional
(24:14) They take stress seriously
(30:30) They move A LOT
(37:13) They eat a lot of protein
(43:13) They prioritize sleep
(50:42) They lift weights
(56:02) They're constantly working towards a goal
(1:02:00) They plan ahead
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Let’s chat about.. CALORIES. It’s no secret that calories matter; however, so do other things when it comes to losing weight, maintaining, and hitting goals. Tune in to distinguish the difference between burning calories in the gym VS getting fit and eating for calories VS eating to fuel your body. As always, Marianna and Tony are here to bring you facts and statements based on scientific research.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS
(10:04) All Calories Are The Same
(11:24) Calories DO Matter
(17:11) But Calories Are Not The ONLY Thing That Matter
(31:36) Micronutrients You Need
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Ready to play a game? It might hurt your feelings but your hosts are confident that anyone considering or currently taking supplements should take a listen. Marianna and Tony have ranked the top 20 most popular gym supplements from S tier (the best) to F tier (the worst). Where will your favorites fall when reviewed using science and logic? Tune in to find out and learn what is best for your personal journey!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(8:58) Whey, Casein, & Collagen Protein
(13:05) Ashwaghanda
(17:28) Magnesium
(20:54) Green's Powders
(27:52) Mushrooms
(33:19) Pre-workout
(37:58) Viagra
(43:19) Fat Burner
(45:30) Ephedrine
(48:53) Berberine (Nature's "Ozempic")
(53:03) Electrolytes
(57:16) Multivitamins
(01:01:17) BCAA's
(1:03:42) L-Glutamine
(01:03:12) Creatine
(01:06:20) Vitamin-D
(01:10:54) Probiotics
(01:15:32) Peptides
(01:18:15) Testosterone Boosters
(01:20:56) Fish Oil / Omega-3
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This week, the Fitness Stuff for Normal People listeners are in for a treat! Another Round Robin episode where your hosts tackle several topics requested by their listeners. This Round Robin episode will be covering metabolic adaptation, BPC-157 (the miracle recovery peptide), structuring training during menstrual cycles, and thoughts on ozempic and its’ popularity.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(4:00) Metabolic adaptation(16:35) Ozempic(43:30) BPC-157 Peptide(57:00) Cycle Syncing
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Uh oh.. it’s about to get real! Marianna and Tony are bringing you their top 5 mistakes people traditionally can make while losing fat and building muscle. Tune in to today’s episode of Fitness Stuff with Normal People to learn what habits and mindsets to avoid during your journey. As always, these 5 suggestions were created based on science and research.. not a trending TikTok.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(5:08) Mistake #1 - Changing too much at one time(13:18) Mistake #2 - Focusing too much on little details(20:47) Mistake #3 - Black & white thinking(27:04) Mistake #4 - Not tracking your food(43:17) Mistake #5 - Thinking faster = better(51:55) Bonus Mistake - Relying too much on supplements
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Join hosts Mariana and Tony as they tackle misinformation within the fitness industry. This episode gives you six red flags that signal your favorite fitness influencer might be misleading you (aka, full of s***). From spotting biases in their advice to evaluating the credibility of their sponsorships, Mariana and Tony share personal anecdotes and essential tips to ensure you're following genuine expertise. Get ready to sift through the hype and discover what makes an influencer truly trustworthy!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(04:50) Social media pros & cons
(11:40) Understanding bias in health influencers
(24:25) Uses only animal research (not human data)
(39:49) Confirmation bias in social media
(42:49) The White Coat Epidemic
(50:39) Demonizing Single Foods/Ingredients
(01:01:35) Sponsorship Ethics
(01:05:53) The Business of Influencing
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What happens when you need to take time off from the gym? One of your hosts, Tony, is in the thick of this experience due to surgery and eager to help others that might be in the same position currently or in the future. In this episode, all aspects of how to stay healthy during a break from the gym or moving your body will be covered. A variety of changes need to be considered during this time such as diet, lifestyle, movement, psychological affects, and so much more.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Timestamps:
(14:00) How fast do you lose muscle?
(18:46) How fast do you lose strength?
(21:57) What to do to SAVE muscle (calories)
(28:15) What to do to SAVE muscle (protein)
(35:13) What to do to SAVE muscle (movement)
(47:09) What to do to SAVE muscle (supplements)
(50:01) How fast does muscle/strength come back
(55:25) The psychology aspect
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Let’s talk about carcinogens! Marianna and Tony are breaking down what carcinogens actually are and how they are classified, myths/ misconceptions about diet regarding carcinogens, “cancer causing” ingredients, and whether or not “super foods” can decrease cancer risk. Tune in to learn all about it!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Timestamps:
(6:08) What is a carcinogen?
(22:06) Cancer causing foods/ ingredients
(32:37) Red meat
(45:09) Soy products
(50:43) Coscto
(56:31) Sugar and cancer
(1:02:07) Foods that prevent cancer
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Are you ready for a pod episode that will keep you on the edge of your seat? Marianna and Tony have created yet another episode that will help you tackle your exact situation and clarify most questions the average person may have regarding what split to follow. Although a workout split simply refers to how you’ll organize your training throughout the week, it can be more complex than that. Your hosts are ready to assist you in finding what variables will help you find exactly what split to go with.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Timestamps:
(7:44) What is a training split
(8:23) What matters when choosing split
(21:47) Bro-Split
(26:31) PPL/Push, Pull, Legs
(38:39) Full Body Split
(1:03:18) Upper/Lower Split
(1:10:18) How often should you change your split?
(1:18:43) Bottom line when choosing split
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Get to know your hosts with a very special episode focused on a different area of expertise, your hosts’ relationship, and the history of Marianna and Tony. Take a listen to understand the individual backgrounds of each host as they reveal their greatest tips on entering the fitness and social media industry while representing two completely different niches! Grab this opportunity to go behind the scenes and learn strategies from two individuals who have gathered over a million followers as individuals and just hit their millionth listen on Spotify (whoop whoop!)!
Timestamps:
(4:11) Transferable skills
(17:44) Marianna's story
(31:09) Tony's story
(58:15) FSPod was Born/ Social Media Deep Dive
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comLegion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
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In this controversial conversation, the hosts discuss the topics of ephedrine and its ability to increase metabolic rate and suppress hunger. Nicotine and the studied health *benefits (yes, you read that right), pelvic floor training (especially for men). And when it comes to nutrition labels, they caution against relying solely on front-of-package claims, as they can be extremely misleading.
TIMESTAMPS:
(00:00) Intro
(04:22) Ephedrine for fat loss
(17:04) How to read nutrition labels
(28:32) Nicotine benefits & risks
(55:30) Pelvic floor (especially for men)
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comLegion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Takeaways
Ephedrine can be an effective fat burning supplement when used responsibly, but it should be used towards the end of a diet or on days when hunger control is needed. Front-of-package claims on nutrition labels can be misleading, and it's important to be aware of the most common misleading claims, such as 'natural' and 'organic'. The term 'natural' on a nutrition label does not have a formal definition and does not necessarily mean that the product resembles anything natural. The 'organic' label tells you nothing about the health of a food, it is regulated by governing bodies but organic crops can still use both synthetic pesticides and non-synthetic pesticides. Understand the potential benefits of nicotine when separated from tobacco. Nicotine acts as a strong nootropic, enhancing cognition and focus by increasing neurotransmitters like dopamine, acetylcholine, and norepinephrine. Nicotine can also be used to reduce appetite and suppress cravings while dieting, but it should be used in moderation and with caution due to its addictive nature. Delivery methods like smoking and vaping can have harmful effects on the body, while options like nicotine gum or mints are safer. Pelvic floor training is beneficial for both men and women, improving bladder control, sexual pleasure, core stability, and reducing the risk of injury.Keywords
ephedrine, fat burning supplement, metabolic rate, hunger suppression, nutrition labels, all natural, organic, misleading claims, food labels, organic, low calorie, nicotine, nootropic, brain, body, cognition, focus, neurotransmitters, appetite, smoking, vaping, zyn, tabacco, nicotine gum, nicotine pouches, pelvic floor training, bladder control, sexual pleasure, core stability, injury risk
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Cheers! Grab a beverage and tune in to today’s episode. This topic is one of the most commonly consumed substances on the planet… Alcohol. Marianna and Tony designed this episode so that their listeners feel confident in making decisions regarding alcohol consumption because of the knowledge and facts learned.
TIMESTAMPS:
(7:24) Defining alcohol(16:39) Fat loss(28:20) Building muscle(33:59) Gut health(41:57) Impact on hormones(51:56) Mental health / Cognition(01:02:19) Sleep
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comLegion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Tony's Instagram
Marianna's Instagram
Podcast Instagram
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Tune into this episode to figure out what and where to put certain advanced training techniques in order to help individuals build more muscle and more strength. This episode will also be beneficial for any listeners who feel as though they've been stuck in a plateau. Advanced trainings reviewed will be techniques such as drop sets, super sets, MYO rep sets, and several more.
Time Stamps:
(09:15) Super Sets
(25:00) Drop Sets
(31:07 MYO Rep Sets
(37:10) Forced Reps
(43:15) Pre-Exhaust Sets
(49:36) Long-Length Partials
Resources:
-> Access to all complete 12-week training programs HERE
-> Fitness Stuff Calculators (Calorie, Protein, etc.)
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comLegion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Follow us!
Tony's Instagram
Marianna's Instagram
Podcast Instagram
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