001 - What Is a Calorie?

In this episode, Nick discusses a question from a member. Whats up with the anabolic window and how important is it? Tune in to find out

In this episode, Nick explores the science behind metabolism and caloric need. Why do some people need more calories than others? Tune in to find out.

002 - Hypertrophy Clusters. We discuss the theory of hypertrophy clusters currently being used in the Medusa program at Strength Academy HQ in River Falls, WI

In this episode we explore the energy model of fat loss. We discuss what a calorie is and what people mean when they say bad calories and good calories.

This episode is only being posted to test the new setup and process for posting podcasts. It is a bunch of ramblings and not intended to be a cohesive lesson.

Today’s episode is different.This isn’t about sets, reps, or protein. This is about seasons of life.Using a simple garden analogy, we break down: • When to take on more responsibility • When to stop adding and start subtracting • Why more effort isn’t always the solution • How burnout happens • Why saying “no” is sometimes the most powerful move you can make. There are seasons for planting. Seasons for watering and growing. And seasons for weeding. If your life feels overcrowded, chaotic, or out of control — this framework might help you figure out what mode you’re in.If this hits home, share it with someone who needs it.https://www.strengthacademyrf.comConnect with us!➡︎ IG: / https://www.instagram.com/strengthacademyrf?igsh=MWlsOHZoaWM2NDdkbg%3D%3D&utm_source=qr➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:➡︎ https://www.strengthacademy101.com⚡️OUR APP: Check out our app here:➡︎ https://coach.everfit.io/package/UA723379Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!Connect with Nick & Matraca on Social Media:➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==#strengthacademy #justshowup #strength101podcast

Most people fail at weight loss not because they lack discipline — but because they’re following bad advice.In this episode of Strength 101, we break down four of the biggest weight loss myths that are actively holding people back from real results.We talk about:Why “eating healthy” isn’t required for fat lossWhether cardio is actually necessaryThe truth about eating low caloriesWhy ignoring the scale makes weight loss harder, not easierThis system has helped hundreds of real people lose weight without crash dieting, extreme restriction, or living in the gym.If you want weight loss that actually fits into real life — this episode will change how you think.https://www.strengthacademyrf.comConnect with us!➡︎ IG: / https://www.instagram.com/strengthacademyrf?igsh=MWlsOHZoaWM2NDdkbg%3D%3D&utm_source=qr➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:➡︎ https://www.strengthacademy101.com⚡️OUR APP: Check out our app here:➡︎ https://coach.everfit.io/package/UA723379Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!Connect with Nick & Matraca on Social Media:➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==#strengthacademy #justshowup #strength101podcast

In Part 2 of this Strength 101 series, we break down workout programming — how long you should run a program, when to switch it, and how to know if it’s actually working. Most people either program hop too fast or stay on bad programs for too long. In this episode, Nick gives you a simple framework for evaluating your training so you can stop guessing and start making progress. We cover: • How long to run a workout program • Why skill learning matters before muscle growth • Fast vs slow adapters and why programs differ • How volume should progress over time • Why engagement and enjoyment matter • Strength vs bodybuilding programming • How to tell if your program is working If you want muscle, strength, and consistency without overthinking your training — this episode gives you the blueprint.https://www.strengthacademyrf.comConnect with us!➡︎ IG: / https://www.instagram.com/strengthacademyrf?igsh=MWlsOHZoaWM2NDdkbg%3D%3D&utm_source=qr➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:➡︎ https://www.strengthacademy101.com⚡️OUR APP: Check out our app here:➡︎ https://coach.everfit.io/package/UA723379Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!Connect with Nick & Matraca on Social Media:➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==#strengthacademy #justshowup #strength101podcast

If you’re lifting and not seeing results — this episode is for you.I’ve been lifting consistently for over 10 years, and there are a lot of things I had to learn the hard way. In this episode, I break down 7 lessons I wish I knew when I first started lifting — from exercise selection, supplements, programming, eating enough, and why patience matters more than motivation.This episode covers: • Why hard ≠ effective • Why most supplements are a waste of money • The importance of mastering the basics • Why program hopping kills progress • Why you must eat to grow • How intensity actually builds muscle • Why results take way longer than you thinkIf you’re serious about building muscle, strength, and a physique that lasts — this is the blueprint.https://www.strengthacademyrf.comConnect with us!➡︎ IG: / https://www.instagram.com/strengthacademyrf?igsh=MWlsOHZoaWM2NDdkbg%3D%3D&utm_source=qr➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:➡︎ https://www.strengthacademy101.com⚡️OUR APP: Check out our app here:➡︎ https://coach.everfit.io/package/UA723379Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!Connect with Nick & Matraca on Social Media:➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==#strengthacademy #justshowup #strength101podcast

In this episode of Strength 101, Nick sits down to break down what the real lifting journey actually looks like—from early progress and plateaus to injuries, frustration, and long-term consistency. Using real examples and conversations from the gym floor, this episode explores why progress often feels nonlinear and why pushing through tough phases is part of the process.Nick explains how most people experience early gains simply by learning how to lift, followed by inevitable slowdowns that test patience and commitment. He dives into common frustrations like stalled strength, repeated plateaus, and injuries that show up once training becomes consistent. Rather than viewing these as failures, he reframes them as signals—your body adapting, upgrading, and sometimes demanding recovery or smarter effort.The takeaway is simple but powerful: progress in lifting isn’t about constantly changing programs—it’s about trusting the process, fueling your body, and staying consistent long enough for adaptation to happen. Whether you’re in your first year of training or stuck wondering why things feel harder than before, this episode reminds you that the struggle is not a sign you’re failing—it’s proof you’re progressing.https://www.strengthacademyrf.comConnect with us!➡︎ IG: / https://www.instagram.com/strengthacademyrf?igsh=MWlsOHZoaWM2NDdkbg%3D%3D&utm_source=qr➡︎ Tik Tok: / https://www.tiktok.com/@strength101podcast?_t=ZP-8uz54FwRds6&_r=1⚡️FREE CLASS: Sign up for a FREE class at our gym here: ➡︎ https://strengthacademy.pushpress.com/landing/plans/plan_3b8de81cc61fb7/login⚡️BODY COMPOSITION PROGRAM: Check out our body composition program here:➡︎ https://www.strengthacademy101.com⚡️OUR APP: Check out our app here:➡︎ https://coach.everfit.io/package/UA723379Build muscle and strength from your local or home gym with our flagship Iron Hour program or request a personalized program that fits your specific goals. Make exercise substitutions on the fly to match the equipment you have, send questions to your coach, and pop into the community forum to discuss your training with others doing the same workouts – all from your phone!Connect with Nick & Matraca on Social Media:➡︎ / https://www.instagram.com/nick__byom?igsh=cTdvZHdodWk3NGZx➡︎ / https://www.instagram.com/matracafit?igsh=MTVpNml5enpmYWVkZQ==#strengthacademy #justshowup #strength101podcast