Shows / SOTA Personal Training Podcast
SOTA Personal Training Podcast
Get strong, fit, and healthy without crash diets, painful workouts, or spending every day in the gym. Our mission? Equip you with the right tools to optimize your fitness, nutrition, and sleep habits so you can feel your best and live life beyond limitation. Learn more about how we help at www.sotafitness.com.
Episodes
- SOTA Personal Training Podcast
HIIT Training: Miracle or Myth?
Coach Rowen, Coach Phil, and Coach Sean define HIIT training and discuss the nuances of it.
- SOTA Personal Training Podcast
Women's Strength Standards
Coach Phil and Coach Sean discuss the numbers most women should aim for being able to lift on numerous key exercises.
- SOTA Personal Training Podcast
Caffeine, Sunlight, Travel, and Too Much Protein???
Coach Sean discusses several topics at the request of members and listeners.
- SOTA Personal Training Podcast
GLP-1s, Muscle, and The New Era of Weight Loss w/ Dr. Vawter & Aaron Easker (LIVE SEMINAR)
If you have lost weight and watched it come back, this episode explains why - and what to do differently. Book your free Discovery Call at…
- SOTA Personal Training Podcast
The Perfect Fitness Blueprint
Coach Sean gives a blueprint that most adults can use to optimize all aspects of their fitness in a relatively time-efficient manner.
- SOTA Personal Training Podcast
How to Be Fit and Still "Live Your Life"
Coach Sean and Coach Phil give tips on how to maintain a good level of fitness but not sacrifice all of the fun things in life.
- SOTA Personal Training Podcast
The New Era of Weight Loss
Coaches Rowen, Phil, and Sean discuss GLP-1 medications and strength training.
- SOTA Personal Training Podcast
4 & 1/2 Foods You Should Never Eat
Coach Sean and Coach Phil talk about 4 (or 5) foods that you should never be eat, and rant about a guy named Brian... who may or may not be a hypothetical…
- SOTA Personal Training Podcast
Only Fitness PROFESSIONALS Understand These Things
Coach Sean speaks (better said - RANTS) about several things that fitness "amateurs" do not understand or implement as well as fitness professionals, in a…
- SOTA Personal Training Podcast
Carbs... More Nuanced Than You Think
Coach Sean and Coach Phil discuss the nuances around eating carbohydrates.
- SOTA Personal Training Podcast
5 Things Stopping You from Burning Body Fat
Coach Sean ranks 5 things that are preventing you from burning body fat and seeing the fitness progress you want.
- SOTA Personal Training Podcast
Change Your Body in 6 Weeks
Sean, Phil and Blake talk about the current competition at Sota to see who can improve their InBody score the most during a 6-week period.
- SOTA Personal Training Podcast
How to Make Exercise Fun
The SOTA coaches talk about how to make workouts enjoyable (or at least bearable) instead of grueling.
- SOTA Personal Training Podcast
Win the Weekend: How to Not Let the Weekend Derail Your Fitness Goals
Coach Sean and Coach Phil give practical tips for how to still enjoy the weekends with friends and family without getting too off-track from your fitness goals.
- SOTA Personal Training Podcast
Advice for GLP-1 Users
If you’re using or considering using a GLP-1 medication for weight loss, there are several key things you need to consider in order to be as fit and healthy as…
- SOTA Personal Training Podcast
Your Pain Isn’t Caused by Weakness - It’s Caused by Movement Patterns
Coach Blake and Coach Sean talk about common movement pattern issues among adults, the key areas of pain associated with them, and how to fix them.
- SOTA Personal Training Podcast
5 Most Important Muscle Groups for Women and Men
Some muscles are more important than others... Some muscles should be prioritized more by women than men and vice-versa... Actually, maybe that's not true…
- SOTA Personal Training Podcast
Is a 10-Minute Workout Enough To Get Results?
You often won't have as much time as you like to work out. In these situations, is it worth it to do a very short workout? If so, how should you do it? Coach…
- SOTA Personal Training Podcast
You Have the Most Room for Improvement in THIS ASPECT of Fitness
Coach Sean breaks down an often overlooked aspect of fitness that most people could make drastic improvements in to increase their strength and muscle mass…
- SOTA Personal Training Podcast
Heavy Lifts, Bone Density, Protein Targets, Hormonal Changes, Women & Men - Different Training Programs?
Coach Sean and Coach Phil talk about training to build and maintain muscle mass and bone density, particularly among older populations, and discuss whether…
- SOTA Personal Training Podcast
Live Past 100?
Coach Sean and Coach Phil give a playbook for increasing your longevity as much as possible.
- SOTA Personal Training Podcast
Break Through Your Plateau
All of us inevitably hit a plateau or two on our fitness journey... we can't get stronger, we can't keep burning body fat or building muscle, etc... In this…
- SOTA Personal Training Podcast
Nutrition: The 1 and Only Rule
Coach Sean and Coach Phil talk through the complexities of nutrition and bring it all back to one important rule.
- SOTA Personal Training Podcast
How Much Muscle Can You Gain After Age 30?
You've probably been told that after age 30 everything starts going downhill and that you start losing muscle. Coach Sean shares how to gain muscle after 30…
- SOTA Personal Training Podcast
Get in Shape After 40
Coach Sean and Coach Phil talk about the common obstacles to getting into shape after you turn 40, and give a blueprint for how to overcome the obstacles and…
- SOTA Personal Training Podcast
The Psychology of Getting in Shape
Coach Sean and Coach Phil talk about two different psychological approaches to fitness.
- SOTA Personal Training Podcast
GLP-1s: Our Perspective as Your Coaches
Coach Sean and Coach Phil share their anecdotal experience working with many clients who are taking GLP-1 medications for weight loss.
- SOTA Personal Training Podcast
How Many Calories Should You Eat?
Coach Sean and Coach Phil give general guidelines for the appropriate caloric intake for both men and women, discuss the nuance of the topic a bit, and go on a…
- SOTA Personal Training Podcast
10 Fat-Burning Strategies Ranked in Order of Importance
Coach Sean and Coach Phil talk through 10 fat-burning strategies from least-efficient to most-efficient.
- SOTA Personal Training Podcast
Lose Stubborn Belly Fat - 2 Methods
Coach Sean talks you through two methods to burn stubborn belly fat.
- SOTA Personal Training Podcast
Your Phone Is Killing You - Figuratively and Maybe Even LITERALLY
Coach Sean explains why your cell phone habits may be the most important aspect of your health and fitness, and gives tips on how to manage the phone.
- SOTA Personal Training Podcast
Why You're Not Gaining Muscle Mass (Even Though You're Lifting Weights)
Coach Sean and Coach Phil give 3 main reasons - with a few tangents - for why you aren't gaining as much muscle and strength as you may have expected even…
- SOTA Personal Training Podcast
5 Things We Know About You
Find out 5 things (fitness-related) that you may not have even known about yourself but that your coaches know about you from experience!
- SOTA Personal Training Podcast
The Ultimate Guide to Protein Sources
In this episode, Coach Sean and Coach Phil explore the ins and outs of protein sources, discussing how much protein you need, the best sources, and practical…
- SOTA Personal Training Podcast
Pain & Pelvic Floor Health (Move Without Fear Seminar)
Phil is joined by two physical therapists to help you navigate pain and empower your pelvic floor health. In this special seminar episode, you'll learn: The…
- SOTA Personal Training Podcast
Beach Season Starts NOW!!!
Coach Sean and Coach Phil explain why you need to start NOW (late February) if you want to get the summer body you want, and give a detailed plan for how to…
- SOTA Personal Training Podcast
Are You Training Hard Enough?
Would you get better results - more strength, more muscle gain, more body fat loss, and move better overall - if you trained just a little harder in the gym?…
- SOTA Personal Training Podcast
5 Mistakes You Are Making in the Gym
Coach Sean explains 5 common mistakes that most gym-goers (including Sota members) make, and it ends in an impromptu money back guarantee.
- SOTA Personal Training Podcast
What's Your Body Score?
Coach Sean and Coach Phil discuss the "score" that is now featured on Sota's InBody scans, and how you can improve it... -Build muscle mass and burn body fat…
- SOTA Personal Training Podcast
Should You Do Cardio on Non-Lifting Days?
How much cardio is the right amount of cardio for your health and fitness goals? Does cardio help (or, ironically, HURT?) your ability to build muscle and burn…
- SOTA Personal Training Podcast
5 Clients Who Are Making Great Progress and How They’re Doing It
Coach Sean and Coach Phil talk about 5 clients who are making excellent progress with their fitness, and explain how they are doing it.
- SOTA Personal Training Podcast
New Food Pyramid plus Healthy On-The-Go Food Options
Coach Sean and Coach Phil give you ways to make healthier food choices when you don't have much time, and they discuss the new food pyramid.
- SOTA Personal Training Podcast
Coach Maddy's 5 Unexpected Things that are Harming Your Fitness & Health
Coach Maddy is back on the podcast! In this episode, she tells Coach Sean about the 5 (or was it 6 or 7?) unexpected things that are harming most people's…
- SOTA Personal Training Podcast
Goal Setting 101: The 10-Step System to Finally Follow Through
Why do most goals fail by February? It's n ot because of laziness or a lack of knowledge, but because they aren’t supported by the right systems. In this…
- SOTA Personal Training Podcast
Get Stronger 101: 3 Keys, Stronger Than Austin Program
Coach Sean breaks down the 3 keys to getting stronger in a 101-style lecture, and shares some stories about the "Stronger Than Austin" training program he is…
- SOTA Personal Training Podcast
7 Ways to Make Tracking Macros Easier
Coach Sean and Coach Phil give you tips on how to simplify macronutrient and calorie tracking. Remember - Tracking your macros and calories is the ONLY…
- SOTA Personal Training Podcast
Turning Alzheimer’s Fear into Action (w/ Hal Kaufman)
After facing his biggest fear head-on, Hal Kaufman shares practical strategies for lowering dementia risk and optimizing brain health. From grief to grit…
- SOTA Personal Training Podcast
Meet Coach Claire! Fueling the Body, Half Marathons, Lacrosse, Vikings or Packers???
Meet Coach Claire! Claire is our new coach and is fired up about getting started at SOTA. In this episode, Coach Sean talks with Coach Claire about... -Some…
- SOTA Personal Training Podcast
3 Fitness Goals to Choose From for Your New Year’s Resolution
Are you ready to get your health and fitness on track to start the new year in 2026? Coach Sean and Coach Phil talk about three different goals you can choose…
- SOTA Personal Training Podcast
Stress, Self-Worth, & Showing Up Fully w/ Annie Marshall
In this special spotlight episode, Annie shares her raw journey from burnout to body wisdom, unpacking the hidden costs of pushing through fatigue, ignoring…
- SOTA Personal Training Podcast
10 Levels of a Fat Loss Diet - Find Your Next Level
Are you struggling to burn body fat, or have you reached a plateau in your body composition goals? There's always a way to break through that plateau... In…
- SOTA Personal Training Podcast
Did You Forget the Most Important Thing? (For Your Fitness)
Coach Sean tells a couple of quick stories to illustrate a very important part of fitness - arguably the most important part - that fitness clients and even…
- SOTA Personal Training Podcast
Stop Doing These 3 Things if You Want to Get in Shape
Coach Sean and Coach Phil talk about three easy things you need to do in order to get into the shape you want.
- SOTA Personal Training Podcast
5 Hacks to Make Meal Prep Easier
Coach Sean and Coach Phil give you 5 quick tips on how to make meal prep fast and easy so that you can achieve your fitness goals. Sean, of course, goes off on…
- SOTA Personal Training Podcast
Should You Train to Failure When You Lift Weights? Fitness Coaches Explain
Failure training has pros and cons. Coach Sean and Coach Phil discuss when it is appropriate to train to failure based on the following criteria: -Your goals…
- SOTA Personal Training Podcast
Your Worst Enemy... Sugar? Saturated Fat? Alcohol? Fitness Coaches Give Their Take
Which of these three common villains is the worst for your health and fitness: sugar, saturated fat, or alcohol? Coach Sean and Coach Phil give their take.
- SOTA Personal Training Podcast
3 Things Successful Fitness Clients Do
Do you want to get strong, fit, improve your body composition, and keep the results for life? Learn three habits that successful fitness clients develop to…
- SOTA Personal Training Podcast
What Happens When You Never Quit? Ann's 8-Year Success Story
Eight years. Countless workouts. Endless reasons to quit—but Ann never did. In this episode, we share the story of one SOTA member who turned fitness into a…
- SOTA Personal Training Podcast
5 Best Protein Sources (and 5 Worst) for Getting the Body You Want
Which protein sources are best for building muscle and lowering body fat, and which ones are the worst? Coach Sean and Coach Phil go through a list of five…
- SOTA Personal Training Podcast
Full-Body Workouts or Body Part Split?
Coach Sean and Coach Phil debate whether or not doing full-body workouts or a body part split is best for most people. Learn about: -Exercise programming…