"I Just Need to LOCK IN..." | PD Fit Bits

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEYour training plan doesn't always account for how you're feeling when you walk into the gym.In this episode, Coach Mia breaks down the concept of autoregulation and how to adjust your training based on your daily capacity. She explains how to gauge your effort, recognize when your body needs an adjustment, and make changes to your workout that still support your overall goals.You may not be able to force the same performance every session, but you can always make the most of what you have to give.As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Connect with Coach Mia & Team PD:Coach Mia: https://www.instagram.com/mia.fergusonPhysique Development: https://www.instagram.com/physiquedevelopment_Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcastInquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLEHave questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNAFor more videos, articles, and information, head to - https://physiquedevelopment.comIf you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEThe holiday season has arrived, and you might be feeling a bit of anxiety around festive foods, your family, and your fitness journey.But fear not, because Coach Sue is here today to answer questions about handling multiple Thanksgivings, navigating family events and the inevitable comments and pressure that come along with them, how to track (or not track) extravagant meals and snacks that don't have simple macro numbers assigned to them, and a whole lot more.Because, believe it or not, it's 100% possible to enjoy your holiday events WHILE still staying on track with your goals.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) Today's topic(2:06) Scenario #1 - How do I handle multiple Thanksgivings?(12:15) Scenario #2 - My family makes a lot of comments/peer pressures me(18:27) Scenario #3 - Should I track macros today? How do I navigate hard-to-track dishes?(26:36) Final thoughtsOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEWhy do we treat the final few months of the year like they don't count toward our goals?In this episode, Coach Lexi breaks down one of the biggest mindset mistakes people make during the holiday season: deciding they'll just "get back on track" in January. She explains why enjoying the holidays doesn't have to mean putting your progress on pause and how prioritizing movement, sleep, and flexibility can help you stay consistent without missing out on the memories.Because you don't need to wait for a new year to start becoming the person you want to be.As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Connect with Coach Lexi & Team PD:Coach Lexi: https://www.instagram.com/lexiahlers24Physique Development: https://www.instagram.com/physiquedevelopment_Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcastInquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLEHave questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNAFor more videos, articles, and information, head to - https://physiquedevelopment.comIf you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEIn a world of many, many supplements, we narrowed it down to our top 3. Today, we're diving into why we think EVERYONE should supplement with magnesium, vitamin D, and fish oil. Listen in as we go into detail on these supplements—plus, find out the PROPER way to take your supplements.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) Today's topic(0:29) Supplement #1 - Magnesium(2:24) Brands we like(6:15) Our favorite forms of magnesium(8:25) Dosage recommendations(8:58) Supplement #2 - Vitamin D(15:39) Brands we like(17:20) Dosage recommendations(20:59) Supplement #3 - Fish Oil (Omega 3)(23:16) Brands we like(24:45) Dosage recommendations(28:01) Benefits of fish oil(29:44) A quick tip to help if you forget to take your supplements(32:08) The PROPER way to take supplements(33:59) Wrap-upSupplements Mentioned:Pure Encapsulations Magnesium Glycinate - https://smartq.pureforyou.com/products/39410161811490/magnesium-glycinateRevive Supplements Magnesium Glycinate - https://revivesups.com/products/magnesium-glycinateLegion Sucrosomial Magnesium - https://legionathletics.com/products/supplements/sucrosomial-magnesiumLegion Vitamin D+K - https://legionathletics.com/products/supplements/vitamin-dkMetagenics Vitamin D - https://www.metagenics.com/d3-1000Revive Supplements Omega 3 (Fish Oil) - https://revivesups.com/products/omega-3Legion Triton Fish Oil - https://legionathletics.com/products/supplements/triton-fish-oilOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEBetween work, kids, and everything else on your plate, finding time to work out can feel impossible—especially when it's the last thing you want to do after a long day.In this episode, Coach Brittany challenges the idea that fitness requires hours of your time and introduces a different approach: the minimum effective dose. She breaks down what that actually means and how shifting your expectations can help you stay consistent with your fitness goals, even during your busiest seasons.Because making progress doesn't always require doing more, it requires making the most of what you can realistically do.As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Connect with Coach Brittany & Team PD:Coach Brittany: https://www.instagram.com/britbrownnPhysique Development: https://www.instagram.com/physiquedevelopment_Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcastInquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLEHave questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNAFor more videos, articles, and information, head to - https://physiquedevelopment.comIf you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEThere's a big difference between knowing how to maintain your weight and knowing how to maintain your results while actually enjoying your life.In the final episode of this three-part miniseries, Sue and Alex tackle what might be the hardest part of the entire process: actually living at maintenance. They break down how to find the middle ground between structure and flexibility, make maintenance feel less restrictive, and continue making progress even when your physique isn't dramatically changing.Because the ultimate goal isn't to get really good at dieting, it's to get really good at living in the body you've worked so hard to build.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) Today's topic(1:26) The most common ways people get maintenance wrong(4:20) Finding the balance between constantly dieting & losing your results(9:08) The most important habits to successfully maintain your progress(11:58) How to make tracking less restrictive without losing awareness(18:14) What maintenance looks like when life gets messy(18:49) Scenario #1(22:36) Scenario #2(31:49) How to know you're *actually* succeeding at maintenance(32:49) The key takeaway from this seriesOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEThe phrase "lock in" has become the new "diet starts Monday," and that all-or-nothing mentality can keep you stuck in a cycle of starting over instead of making lasting progress.In this episode, Coach Charlotte breaks down why finding the right balance for your life matters more than doing the absolute maximum. She explains how to identify what's realistically sustainable with both training and nutrition and why building habits that can withstand life's inevitable changes is the key to long-term success.Because you need a plan that works for your real life, not just the weeks when you have unlimited time, energy, and motivation.As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Connect with Coach Charlotte & Team PD:Coach Charlotte: https://www.instagram.com/cmjones.fitPhysique Development: https://www.instagram.com/physiquedevelopment_Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcastInquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLEHave questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNAFor more videos, articles, and information, head to - https://physiquedevelopment.comIf you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEEveryone wants to know how to lose fat, but knowing when your body is actually ready for a fat loss phase is a completely different skill.In Part 2 of this maintenance miniseries, Sue and Alex break down how to recognize when maintenance might be the missing piece in your fitness journey and why it isn't just a phase reserved for after you've reached your goal.They discuss the foundational habits and health markers that influence your readiness to diet, how to estimate your maintenance calories, and why finding the right intake takes more than relying on a calculator or a number from a previous diet.They challenge the idea that progress always means doing more or eating less, explaining how taking the time to nourish your body and build a stronger foundation can set you up for better results that actually last.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) In today's episode(1:26) How to determine if now is the right time for maintenance (when it does & DOESN'T make sense)(5:32) Building a foundation for maintenance(8:05) Nourishment and recovery(10:44) Mindset, stress, and tracking(12:48) The problem with incomplete tracking(17:37) How to *actually* find your maintenance(22:40) Tracking without judgment(23:41) Establishing your baseline(26:22) Why maintenance changes over time(29:21) Coming up in part 3!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEReaching your goals isn't just about having the right plan; it's about understanding the hidden factors that determine whether you actually follow through.In this episode, Coach Lexi breaks down what often gets overlooked when it comes to making progress and why your approach to the process can be just as important as the goal itself. She explores the factors that influence your ability to stay consistent, how to navigate the challenges that come with pursuing a goal, and why long-term success requires more than motivation alone.Because reaching your goals isn't about being perfect or relying on motivation to carry you through, it's about building the habits, mindset, and consistency that make lasting progress possible.As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Connect with Coach Lexi & Team PD:Coach Lexi: https://www.instagram.com/lexiahlers24Physique Development: https://www.instagram.com/physiquedevelopment_Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcastInquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLEHave questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNAFor more videos, articles, and information, head to - https://physiquedevelopment.comIf you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEEveryone wants a body they can maintain, but very few people actually spend time practicing maintenance.In this episode, Sue and Alex break down one of the most overlooked phases of a successful fitness journey: maintenance.While it can feel like the absence of a goal, maintenance is actually one of the most important phases for building the skills, confidence, and consistency needed to sustain your results long-term.They challenge the belief that progress always requires losing fat or building muscle and explain why learning to maintain your results might be one of the most transformative things you can do for your physique and your relationship with fitness.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) Today's topic(1:18) Why maintenance is an intentional phase rather than the absence of one(2:29) Redefining your idea of success(8:07) Why being able to lose weight and being able to maintain weight are two different skills(12:27) How to start a successful maintenance phase(17:02) What most people get wrong about maintenance phases(23:54) How we've been practicing what we preach(30:00) Coming up in part 2!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: [email protected]© 2026, Physique Development LLC. All rights reserved.