The Fence

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2:00- The Dungeon… Michael FRICKer

4:00- Guest Intros

5:00- Another #75HARD story

7:00- How can you do it better?

9:00- Sadula, a Trainer?!

11:30- Gar is sick- AGAIN 

14:00- Football>>> Weight lifting

15:00- PAIN

16:00- Planet Fitness

20:00- Guests hobbies & pass-times 

22...

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Season 1 Ep 30.

1:30- Brian’s Story

3:00- Pit-bulls, Foster parents & Crackheads

4:00-Spontaneity and Palm Springs

10:30- Red flag Careers and meeting your “forever person”.

19:00- Where to meet your significant other

23:00- Is Sam mature?

25:00- Brian’s musical beginning & Octanes birth

30:00- The Bat Cave

34:00- Gods s...

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Episode 1 Episode 29. Gar the Great and his origin story.

4:00- Sketchy “gym” setups

9:00- Fighting Armenians 

14:00- The armed forces

15:00- Giving your kids a leg up without stunting their growth

22:00- Making the hard choices

25:00- Maturing as a man with sex and partners

30:00- Finding the “Fuel to fire you up”

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Season 1 Ep. 28. Sex,love & Relationships. W/ Sam B.

10:00- No means no -&- the different “Nos”

14:00- Being a gentleman in tumultuous times

19:00- Navigating “hookup culture”

22:00- Being ghosted 

24:00- Setting boundaries and picking “good ones”

28:00- Being vulnerable enough to be in a relationship 

35:00- Are you making sex part of your identity?

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Season 1 Ep. 27 CrossFit Newtown

3:00- Matt’s origin story

12:00- Matt’s background

15:00- Make mistakes to succeed

16:30- Making time for hobbies

23:00- Matts inspiration 

26:00- The art of finding an exercise routine you can stick to.

30:00 Are you running from something?

33:00- Matt’s philosophy 

40:00...

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Season 1 Episode 26. The Art of Self Defense w/Marty Noble.

2:00- Welcoming Marty Noble!

3:00- RHINO

5:00- Marketing tactics

8:00- UnNetworking 

10:00- The Bullying Epidemic 

11:00- Personal defense breakdown 

15:00- The Nastiest Dog

18:00- Keeping your composure under pressure

20:00- Popping eyeballs out

25:00- Navigating dating apps

27:00- Emotional Intelligence 

29:00- Marty’s Inspiration 

33:00- Marty’s tip on finding balance

39:00- Resources!



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3:00- Breaking the cycle of inconsistent content creation

9:00- Parents stunting their kids growth by overindulging

12:00- Only 3 out of every 25,000 people can squat 405lbs

14:00- Unhealthy mindset issues or not?

19:00- Protein, Amino acids, micro muscle tears 

26:00- “What are your favorite exercises Mitch and Gar and what specific goals will they get you to? -Jasmine

30:30- What is HIIT and what is...

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2:20- Intro

3:30- What is a good level for my testosterone to be? -Jimmy F.

9:30- Why are you barefoot? -Mitch B.

11:30- My crush dresses like an “Insta model”… should I date her? -Sarah

16:30- How can I figure out my macros without using a calorie counting app. -ANASTASIA L.

19:20- Who’s slim-Jim is bigger? -Claire B.

20:20- I keep hearing about io...

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3:00- Guest Intro

6:30- Sam’s back story- From concrete to mortgages, a band and personal training

10:15- Sam’s fitness journey and fat loss experience 

13:15- Sam’s personal training career

15:30- Sam’s inspiration

17:30- Finding self identity 

20:00- Being selfish with your time

25:30- Tips for new lifters

30:00- The importance...

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Season 1 Ep. 22.

1:30- Can I build my booty and shrink my waist at the same time? -Julia H.

4:45- Does the food you get your calories from matter as long as I’m hitting my macro goal? -Bryan K.

9:45- Can I exercise with DOMS? -Jenna P.

17:45- How do I build muscle? -Mike F.

27:00- Should I be stretching before my workout? -Pete M.

30:00- How do I get abs fast? -Amy C.

36:30- Does semen have protein in...

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Season 1 Ep 21. Fat Loss Finale

3:00- Mitches progress update
4:15- Gars update
5:20- Ryan’s update 
6:00- Brenner’s update
8:00- The struggles the gang faced
11:00- Fluctuating body composition 
14:00- Lifting belts, good or bad?
23:00- Shoutout to Nicole!
25:00- Mitch is the biggest loser!
31:00- Highs and lows

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 Fat Loss part 4.

2:00- Brenner’s checkin

3:00- Mitches checkin

3:30- Gars checkin

8:00- Is Tom Brady a clone?

11:00-Fat loss tactics going into week 7&8

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1:30- John’s background
4:00- The discipline of bodybuilding 
7:00- The Air-force
10:45- Imposter syndrome
11:15-Dunnings Krueger effect
14:00- THE IDEAL CLIENT
21:00- Pros & cons between virtual and in person personal training
28:00- Progressions- beginner vs veteran
30:30- Non of it matters if you’re not having fun 
35:00- Steroids
37:00- Experimental Excellence
39:50- Crying back baby
42:00- TRT 
45:00- John’s words to his younger self. “You’re where you need to be”.
46:00- J3 University 

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1:00- Competition Updates

1:30-Gars progress

4:00- Brenner’s progress

9:30- Mitches progress

11:00- Ryan’s progress

13:00- Fat Loss Tactics!

14:30- Steady state vs Higher intensity and lower intensity cardio

17:00- More fat loss tactics

25:00- Brenner’s Hyrox experience 

33:00- What to expect during a Spartan race

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2:00- BenchPress- Expert tricks, cues and advice on increasing the quality and weight of your squat.

13:00- Deadlift- The #1 HARDEST movement to learn. We break it down into several cues and techniques to break through the learning curve.

23:00- Fundamental Deadlift NON NEGOTIABLES

27:00 When to use a lifting belt

33:00- Overhead Press- Warmups, tools and hacks for a SEAMLESS OHP

36:00- That’s what she said -Gar

40:00- Squat- tips, tricks, secrets and PRO advice on gutting & reinventing your crappy squat.

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1:00-Weigh in updates for the crew
5:30- Fat loss tactics being put into action
6:00- Ryan’s wins & losses
8:00- Brenner’s approach and progress
10:30- how to fix lower back pain/tightness when running
12:00- Tips on increasing running speed and reducing impact
14:00- Gars take on his 10lbs of weight loss!
16:00- How to pace yourself when running
18:00- More tactical games!
21:00- Gaining muscle vs losing weight
23:00- Why eating more is less! Myth of weight loss
27:00- Weight loss...

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2:00- Updates @ the NAC
8:00- Bills background and hobbies
9:30- Bills Philosophy 
12:00- Using injury’s or weak spots to provide value
 22:00- Torn biceps
24:00- Tactical games, Spartans and Tough Mudders
38:00- Strategies to improve people’s adherence to a program
46:30- Don’t grow up to quick
52:00- 1st Phorm
54:00- Resources

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Intro
4:00- Who’s paying for studies, documentaries “misinformation?
7:00- Hunter/gatherer
10:00- Heart attacks then vs Now….
17:00- Vegetable oils & Oxidation 
20:00- Iodine, Bromine, Flouride
26:00- Healthy eating costs- If you don’t pay now you’ll pay for it later with your health.

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:45- Fat Loss Contest!
3:00- Gar has an Aneurysm
5:30- What is; BMI, BMR, BFP etc
6:30- Weigh ins
8:00- Competition guidelines
9:30- Goal/ Game plan setting
10:00- Difference between scales
12:00- The pros/cons of frequent weigh ins
14:00- Betting, strategy’s, & Brenner gets spanked
15:30:- Pros/Cons of Vegans 
20:00-Pitfalls of personal trainers
25:00- Trainers are more human than you think
27:00- The value of group classes

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Intro
1:15- Brenner’s 1st powerlifting competition
3:00- 15 y/o girl deadlifting 290lbs…
4:30- Your face is pizza sauce
7:00-Spartans, Tough Mudders, Hyrox & Deca
8:00- Brenner’s story
10:00- Breaking backs 
15:00- More certs doesn’t mean you’re a good trainer
18:00- Real Estate
22:00- Trainers are people too
24:00- Mitch got crunk with Snookie
25:00- Brenner’s training Philosophy 
26:00- Do women belong in the gym?
29:00- The down-fall of modern man
31:00- Making the gym a more positiv...

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Season 1 Ep 11- Pro football & Hobbies w/ Ryan Feehan (Focused Fitness)

1:00- Intro
3:00- Pro football & Ryan’s backstory
8:00- How many certifications is too many?
13:00- Converting “Toners” to the process
14:00- Can 1 day of exercise change your body?
18:00- Breaking up a fight
22:00- Training clients for free
25:00- The next generation 
26:00- Sex, drugs, alcohol 
26:00- What’s your THING?!
27:30- Brad pulls a knife on Ryan
28:00-Mitches Oktoberfest wedding
29:00- Hobbies and how important they are 
3...

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2:00- Growth Hormone
3:15- Dopamine 
4:00- Beta Amyloid (sticky brain)
5:00- REM and the phases of sleep
6:00-Napping good vs bad
9:00- Night terrors
10:00- 3 pillars of physical health
11:00- Circadian rhythm and night owl vs early bird
11:30- Men vs women sleep target
13:00-Screen-time, blue light and insomnia
14:00 Social media dos and donts
16:00- Melatonin supplements good or bad?
18:00- Caffeine, alcohol, nicotine, THC and water before bed
19:00- Red lights and night vision goggles
22:00- Alarm clocks

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0-1:00- Intro
1:00- Guest Brian Reed Intro
4:50- Strongman vs Powerlifting
7:00- From Track to Tank💪
10:30- An ideal client is…
10:50- VIP Barbell
14:30- Beware a sloppy coach 
16:30- “Scraping” & other recovery techniques 
18:40- The importance of thorough bloodwork and getting to know your body
19:30- Is powerlifting something a “novice” can get into
20:00-Find a good Dr. who knows and works with athletes to do your bloodwork
25:00-How unchecked genetic factors can break your body down 
30:00- #1 tip to avoid injury...

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In this episode Mitch & Gar provide a bunch of actionable tips to help a new gym goer have a successful experience at the gym.

0-1:05- Intro

1:10-Topic of the Day

2:00- #1 Gym Etiquette tip (Put that thing back where it came from or so help me!)

4:20- #2 Are people watching me in the gym?

7:50- Support “rookies”.

8:30- Put weights where they belong.

10:10- Don’t be Gross!

11:00- Clean up after yourself.

11:45- Respec...

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Season 1. Episode 7.  With Gar out for surgery Host Mitch Blaak goes "Solo Dolo" with guest Lance Parker. They dive into the top 3 supplements we recommend you try and the 3 pillars of what ACTUALLY builds your dream body.

0:00-1:30- Intro

1:30-3:00- Guest Intro

4:00- Supplements!

5:30- Protein- Where to get it

12:30- Protein recommendations 

17:15- Creatine. Why so GOOD?!

19:00- Creatine Mono vs HCL

24:20- Pre-workout

26:00- What’s in your pre-workout?

27:00- Ar...

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In Episode 6 our guest is Physical Therapist Bryan Carestia of Activcore Newtown.

With his 14 years of experience and revolutionary approach to rehab, Bryan has many interesting tips and points of view that will change the way you think about PTs for the rest of your life.

Intro

:45-1:00- Bryans Info, qualifications & story

3:00- Standard PT vs. 1-on-1

9:00- What to look for when hunting for a physical therapist

10:00- "Direct Access"- Bypass your primary DR and a prescription for...

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In episode 5 we dive into:

Alexas back story
Diet
Vegan diet
Meat
Sugar
Sacral Iliac Joint Dysfunction
Fast Food and much more!

:10 seconds- Intro

1:10- Meet Alexa! What's she about?

1:50- Alexas Journey

4:50- Toxic work environments

10:40- Primal Pattern Diet

13:55- Gluten... don't sleep on it....

15:00 Pesticides vs. Organic Foods

16:30- Supplements

17:00- Move Your Meat Lose Your...

18:00- Fast Food Meat

18:43...

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In episode 4, Mitch & Gar open up and share some details of their personal lives to help the viewers to get to know them better.

Also covered is our recommendations for the #1 piece of equipment that you should have in your house to exercise from home.

1:30- Gar talks about his recently torn bicep.

3:00- Gar talks about his background, interests & hobbies.

8:30- The importance of personal development.

11:30- Hobbies, passions & investing in yourself.

13:20- Mitch shares his background, interests & hobbies.
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In this episode we cover topics like the difference between  food sources, how you can make your calories work for you and finding healthier food sources. We also talk about what value you can expect from hiring a personal trainer vs. attending group classes. 

Jokes. 1:30

Calorie sources. 8:00

Is alcohol holding you back? 11:31

Not all calories are created equal. 13:50

Carbs, fats, proteins. 13:00

Sodium. 22:00

PT vs group classes. 24:30

True or False. 36:00

Resources. 40:00

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In episode 2 we dive into strength training and who should be engaging in it. We discuss the difference between resistance training and cardio and provide the lister with resources to take the next step towards a stronger future.

Why is strength training important? 2:55

Cardio vs strength training, pros & cons. 3:40

Who is strength training right for? 11:20

How to modify a program to make it work for you. 19:45

Golden rules to see continued progress. 24:50

Resources. 30:55

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In Episode 1, we dive into the building blocks needed to provide You with the tools to begin the next step to building key habits to change your life.

The importance of having a why. 0:53

How to develop a routine and build healthy habits. 6:16

How to format a program and what you should be focusing on. 8:45

The "FITT" principle- ways to adjust the way you are training. 11:00

DCOPS, compound lifts and their importance. 15:30

Mobility vs. flexibility. 21:45

Common "pitfalls". 27:10

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