🎙️ Episode 16 – Cardio 101: Long and Thick Flavored This week, we’re diving into the foundations of cardio training—what it is, what it isn’t, and how to actually build an aerobic system that supports real performance and longevity.

We cover: 💡 The ABCs of cardiovascular training (perfect for beginners or lifters who’ve been dodging it) 📈 The difference between Zone 2 and Zone 5—and the anatomy behind those adaptations 🏃‍♂️ The truth about HIIT classes and why they’re not the base you think they are ⚖️ Hybrid athlete realities—why running and lifting isn’t just “do both” 🔥 What elite-level cardio actually looks like 🫀 Why improving your cardiovascular system is non-negotiable for total health and performance

This episode is clear, practical, and packed with insights to help you train smarter—whether you’re starting from scratch or stepping into hybrid territory.

🎙️ Episode 15 – No Plan? No Progress. This week on The Long & Thick Podcast, we kick things off with: ☕️ A rundown of our current favorite coffees ✨ One positive thing that happened this week …then we get into what really matters:

Why training without a plan is a dead-end.

Inside the episode: 📉 Why “just showing up” isn’t enough 🧠 How decision fatigue kills consistency and motivation 🛠️ Why custom training programming isn’t just for athletes—it’s for anyone who actually wants results 📣 How to connect with us directly for programming guidance tailored to your life, your body, and your goals

This isn’t just a plug—it’s a reminder that structure = freedom. The guesswork ends here.

#TheLongAndThickPodcast #TrainingPlan #StructuredFitness #ProgramOrPerish #GymLife #FitnessClarity #PerformanceCoaching #TrainWithPurpose #DecisionFatigue

🎙️ Episode 14 – From Rehab to Savage: Your Comeback Blueprint You’ve been hurt. You’ve rehabbed. But now what?

This final installment in our 3-part injury series is the graduation episode—your goldmine for returning to performance, progress, and long-term resilience without falling back into the cycle that broke you in the first place.

Inside: 🔥 What “graduation from injury” really means 📈 The difference between "pain-free" and "performance-ready" 🧠 How to reintroduce stress without triggering breakdown 🏋️‍♂️ Examples of real-world load progression that actually work 🚨 How to avoid the trap of repeating old patterns that led to injury

If you’ve made it this far, this episode ties it all together—and shows you how to come back smarter, harder, and more durable than ever. This isn’t the end of your injury story. It’s the start of your comeback arc.