Fusion Hack: Junk Volume With Allyson Spungin & Drew Brannon

Send us a textIn this Fusion Hack, Allyson Spungin and Drew Brannon break down the truth behind junk volume—one of the most misunderstood concepts in resistance training. They explain how proper volume is built through intentional working sets, why warm-ups, feeders, and back-off sets are not counted as true volume, and how progressive overload should be tracked over time without ego-driven weight jumps.This episode clarifies how volume must be individualized based on athlete experience, biofeedback, readiness, and training phase, while dispelling the myth that weight must increase every week to see progress. You’ll also learn how accessory work supports growth, when higher-rep volume is appropriate, and how to manage rest intervals to maximize performance and recovery.Allyson Spungin is the Director of Training, Programming, and Educational Development for Fitbody Fusion and a Master Trainer with more than a decade of hands-on experience. Based in Scottsdale, AZ and originally from Connecticut, she launched her fitness career in New York City in 2014 and has since built a reputation for science-backed coaching that elevates both general-population clients and athletes. With 12 years of experience as a certified personal trainer and nutrition coach, Allyson specializes in strength training and personalized nutrition strategies across a wide range of needs, including pre/post natal, fat and weight loss, and performance programming for endurance and weightlifting athletes. Her background includes managing gyms, leading personal training and group fitness departments, and running her own hybrid in-person and online coaching business. A national-level NPC Bikini competitor and long-time Fitbody Fusion athlete, she’s preparing for another run on the national stage in 2026. Holding a BA in Psychology and advanced certifications including Precision Nutrition (Pn1), FRCms, FRA, NCCPT CPT, KBC1, StrongFirst, Pre/Post Natal, Stick Mobility L1, Kinstretch, and Pain-Free Performance Specialist, Allyson is committed to empowering individuals through education rooted in science so they can get the absolute most out of their training programs—no matter their starting point or goal.FitbodyfusionOnline Competition Coaching | FitBody FusionWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...

Send us a textThis episode of the FitBody Lifestyle brings together Allyson Spungin and Drew Brannon for a deep, practical conversation about movement mastery, coaching evolution, and the future of athlete development. Allyson reflects on her early certifications, foundational training principles, and the reality that while every method holds some truth, true coaching is an art built on intention and refinement. The discussion covers joint mechanics, posing, biofeedback, and the gap between how athletes think they’re moving versus how they’re actually moving. Jami and Greg contribute perspective on how coaching at FitBody Fusion has grown, where the team is heading, and why movement awareness is central to long-term progress. The episode also explores virtual coaching, mental exhaustion, and a standout moment where being labeled “obese” sparked a broader conversation about body image, resilience, and staying grounded in the fitness industry. Packed with education, biomechanics insight, and practical takeaways, this episode offers a clear view into what it really takes to grow as an athlete and a coach.Allyson Spungin is the Director of Training, Programming, and Educational Development for Fitbody Fusion and a Master Trainer with more than a decade of hands-on experience. Based in Scottsdale, AZ and originally from Connecticut, she launched her fitness career in New York City in 2014 and has since built a reputation for science-backed coaching that elevates both general-population clients and athletes. With 12 years of experience as a certified personal trainer and nutrition coach, Allyson specializes in strength training and personalized nutrition strategies across a wide range of needs, including pre/post natal, fat and weight loss, and performance programming for endurance and weightlifting athletes. Her background includes managing gyms, leading personal training and group fitness departments, and running her own hybrid in-person and online coaching business. A national-level NPC Bikini competitor and long-time Fitbody Fusion athlete, she’s preparing for another run on the national stage in 2026. Holding a BA in Psychology and advanced certifications including Precision Nutrition (Pn1), FRCms, FRA, NCCPT CPT, KBC1, StrongFirst, Pre/Post Natal, Stick Mobility L1, Kinstretch, and PaiWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...

Send us a textIn this week’s FitBody Lifestyle – Fusion Hack, Joa King and Charles King join the show alongside Jami and Greg for a practical, heartfelt conversation on what keeps a marriage strong—and genuinely fun—after decades together. The Kings break down the “small daily reps” that protect connection: setting clear time boundaries (like a no-calls-after-4pm rule), prioritizing intentional communication before disconnection creeps in, and treating the relationship as the foundation that stabilizes everything else—parenting, work, and personal growth.You’ll hear how they navigate real-life change as a team (including shifting household routines after losing long-time support), why teamwork is built through repetition, and how recognizing each other’s strengths makes problem-solving smoother at home and beyond. The episode closes with a reminder that laughter and play are not optional extras—they’re relationship medicine—plus a grounded perspective on faith, perspective, and not carrying the weight of the world alone. Expect actionable “fusion hacks” you can implement immediately to build a relationship that stays fresh, connected, and resilient.Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...

Send us a textThis heartwarming and often hilarious episode dives into the love story of Jami’s mom, Joa, and her husband, Charles King. From their unconventional first meeting to the deeply personal lessons they’ve learned over decades together, this conversation blends humor, vulnerability, and timeless relationship wisdom. Joa and Charles recount their early days, including the small-town “relationship whiteboard,” and the bold moment Joa asked Charles out. Their first date leads to a memorable bathroom mishap, a second date marked by instant connection, and the symbolic “blue rose” that still carries meaning today.As the episode unfolds, Joa and Charles reflect on the long beach walks where they first talked about marriage, the foundational difference between what men and women desire, and the spiritual practice of loving each other even when they fall short. They open up about resolving conflict, including the time Joa invited Charles on a date during an argument that ended with them learning to tango. From forgiveness mindsets to small daily rituals like making coffee, they highlight the tiny, intentional acts that build unshakeable relationships. The episode closes with the Platinum Rule and how loving someone the way they want to be loved transforms everything.This is a tender, joyful, and wisdom-filled look at love, commitment, and choosing each other again and again.Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...

Send us a textIn this Love and Marriage Fusion Hack, Joa and Charles King unpack what Christmas really means to them—and how to keep it centered on Jesus, not the pressure. They talk about releasing the stress that builds up around the holidays, shifting the focus back to togetherness, and finding practical ways to carry the spirit of Christmas into the rest of the year. Along the way, Greg shares how he’s been adjusting his own framework around Christmas, and the conversation lands on a bigger theme: embodying love, strengthening your relationship, and choosing to keep faith in humanity even when life feels noisy. Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...

Send us a textIn this Love and Marriage episode, Jami and Greg sit down with Joa and Charles King for an honest, warm conversation about what family really means—especially during the holidays. From forgetting anniversaries (and choosing a “repeating honeymoon” instead) to navigating blended-family dynamics and maintaining connection across complicated relationships, they explore how love grows through intention, grace, and perspective. You’ll hear stories from a first Christmas as a married couple, “Christmas Adam” traditions, grandkid moments, the infamous Charlie Brown tree, and favorite holiday memories—plus a grounded reminder that we often have far more in common than we have in difference. If holiday pressure has you feeling stretched thin, this episode is a practical reset toward connection over perfection.Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...

Send us a textTraining footage can either expose the truth or reinforce bad habits, and this episode focuses on using video the right way. Allyson Spungin and Drew Brannon explain who training footage is actually meant for, how camera angles can distort movement and mask compensations, and why many bodybuilders appear strong while relying on hidden weaknesses. They also tackle the embarrassment athletes feel being filmed in the gym and show how intentional footage becomes a powerful tool for self-awareness, cleaner execution, and long-term performance development.Allyson Spungin is the Director of Training, Programming, and Educational Development for Fitbody Fusion and a Master Trainer with more than a decade of hands-on experience. Based in Scottsdale, AZ and originally from Connecticut, she launched her fitness career in New York City in 2014 and has since built a reputation for science-backed coaching that elevates both general-population clients and athletes. With 12 years of experience as a certified personal trainer and nutrition coach, Allyson specializes in strength training and personalized nutrition strategies across a wide range of needs, including pre/post natal, fat and weight loss, and performance programming for endurance and weightlifting athletes. Her background includes managing gyms, leading personal training and group fitness departments, and running her own hybrid in-person and online coaching business. A national-level NPC Bikini competitor and long-time Fitbody Fusion athlete, she’s preparing for another run on the national stage in 2026. Holding a BA in Psychology and advanced certifications including Precision Nutrition (Pn1), FRCms, FRA, NCCPT CPT, KBC1, StrongFirst, Pre/Post Natal, Stick Mobility L1, Kinstretch, and Pain-Free Performance Specialist, Allyson is committed to empowering individuals through education rooted in science so they can get the absolute most out of their training programs—no matter their starting point or goal.FitbodyfusionOnline Competition Coaching | FitBody FusionInstagramLogin • InstagramDrew Brannon, an Exercise Science graduate from USF, owns Pinellas Ultimate Strength House, a premier 7,000 sq. ft. training facility in LargWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...

Send us a textThis episode of the FitBody Lifestyle dives deep into the mindset, psychology, and personal evolution behind elite physique development with guests Allyson Spungin and Drew Brannon. What begins with Allyson sharing her personal story quickly evolves into a vulnerable, honest conversation about competition, the trauma that often drives high-achieving athletes, and the mental health challenges that come with the sport. Allyson opens up about the emotional toll of competing and how trainers often operate as both coaches and therapists, while Drew brings a powerful coaching perspective that pushes athletes to ask whether they want to be right or effective.Allyson Spungin is the Director of Training, Programming, and Educational Development for Fitbody Fusion and a Master Trainer with more than a decade of hands-on experience. Based in Scottsdale, AZ and originally from Connecticut, she launched her fitness career in New York City in 2014 and has since built a reputation for science-backed coaching that elevates both general-population clients and athletes. With 12 years of experience as a certified personal trainer and nutrition coach, Allyson specializes in strength training and personalized nutrition strategies across a wide range of needs, including pre/post natal, fat and weight loss, and performance programming for endurance and weightlifting athletes. Her background includes managing gyms, leading personal training and group fitness departments, and running her own hybrid in-person and online coaching business. A national-level NPC Bikini competitor and long-time Fitbody Fusion athlete, she’s preparing for another run on the national stage in 2026. Holding a BA in Psychology and advanced certifications including Precision Nutrition (Pn1), FRCms, FRA, NCCPT CPT, KBC1, StrongFirst, Pre/Post Natal, Stick Mobility L1, Kinstretch, and Pain-Free Performance Specialist, Allyson is committed to empowering individuals through education rooted in science so they can get the absolute most out of their training programs—no matter their starting point or goal.FitbodyfusionOnline Competition Coaching | FitBody FusionInstagramLogin • InstagramDrew Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...

Send us a textIn this Fusion Hack, Dove Putterman breaks down one of the most misunderstood areas of physique development: the difference between training your abs and building a truly flat, tight, pressure-controlled core. Dove dives straight into the purpose of LPF (Low Pressure Fitness) — originally designed to help the body recover from the internal trauma of childbirth, and now used to optimize pressure management for athletes of all levels. Dove explains why you can have a low body-fat percentage yet still struggle with a protruding midsection, how LPF activates the transverse abdominis, and why so many athletes confuse “ab training” with actual core function. She breaks down common misconceptions about crunch variations, compounded ab work, and why your core is working in every workout, whether you realize it or not.Dr. Dove Putterman is a wife and a proud mother of FIVE amazing children! Seven years after giving birth to triplets, she stepped on stage for the first time and went on to earn her Wellness IFBB Pro card at the Natural Canadian Pro Qualifier. Struggling with core control issues after pregnancy, she discovered Low Pressure Fitness through the bodybuilding community which not only transformed her physique and remedied her lower back pain, but also inspired her to become a coach working with athletes from amateur competitors to Olympians and helping them master core control for posing, training and stability not to mention developing that hourglass shape on stage!https://www.instagram.com/drdove_ifbbprohttps://www.fitbodyfusion.com/pages/online-competition-coachingWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...

Send us a textThis episode dives deep into one of the most misunderstood parts of physique sport: core function, pressure management, LPF (Low Pressure Fitness), and why what you do in training shows up on stage. Dove Putterman breaks down the nuances of breath, posture, transverse activation, and why a small waist has far more to do with internal mechanics than body fat percentage.From being asked if she was “expecting again,” to explaining why lean athletes can still carry belly protrusion, Dove opens up conversations most women are too embarrassed to ask. She reveals the truth about vacuums, rib flares, diaphragm dysfunction, and why so many competitors unknowingly create pressure issues that sabotage their appearance on stage.The episode mixes technical education with humor — mic bumps, slop transitions, banter with Jamie, and real-world examples like diaphragm massage (and yes… the bathroom aftermath). Dove breaks down sympathetic vs. parasympathetic training states, pressure mismanagement, rib positioning, bucket posture, and why exhale-focused training changes everything.She also highlights why LPF is the missing link for most athletes, why “breathwork” is often misunderstood, what a real vacuum actually is, and how small daily details add up to stage-shaping results. It’s a highly informative, deeply practical, and refreshingly honest conversation about the mechanics behind an elite, functional, visually aesthetic core.Dr. Dove Putterman is a wife and a proud mother of FIVE amazing children! Seven years after giving birth to triplets, she stepped on stage for the first time and went on to earn her Wellness IFBB Pro card at the Natural Canadian Pro Qualifier. Struggling with core control issues after pregnancy, she discovered Low Pressure Fitness through the bodybuilding community which not only transformed her physique and remedied her lower back pain, but also inspired her to become a coach working with athletes from amateur competitors to Olympians and helping them master core control for posing, training and stability not to mention developing that hourglass shape on stage!https://www.instagram.com/drdove_ifbbprohttps://www.fitbodyfusion.com/pages/online-competition-coachingWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition, and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Don't forget to subscribe, and together, let's take the first step towards a healthier, happier you.Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://...