Lift & Learn
By Isaiah Copon
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Category: Fitness
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Episodes: 152
Description
In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new information and solutions to your weight loss and fitness journey that will actually help you. It might not take 4-8 weeks to reach your goal and that’s just the truth. There is no magic pill when it comes to weight loss or strength gain, it’s just about doing things properly and consistently and you’ll learn a lot more about this when you hit that play button!
| Episode | Date |
|---|---|
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#152: Training Mistakes People Make at the Start of the Year, Building a Solid Foundation
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Jan 22, 2026 |
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#151: How To Keep Momentum Going Forward, Why Recovery is Underrated
|
Jan 08, 2026 |
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#150: How to Start the Year Off Right (Health, Career, Life)
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Jan 01, 2026 |
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#149: Eating Strategies For the Holidays, Resetting and Reflecting On 2025
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Dec 18, 2025 |
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#148: Perfecting Your Winter Arc, When Less Is More
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Dec 11, 2025 |
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#147: How to Beat SAD This Winter, Healthy Joints Equals Better Gains
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Nov 20, 2025 |
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#146: Using Wearable Tech to Improve Health, How to Warmup Properly
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Nov 06, 2025 |
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#145: How to Avoid Excessive Weight Gain During Winter, Cold + Heat Exposure
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Oct 23, 2025 |
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#144: How to Clean Bulk the Right Way, Why 'All or Nothing' Doesn't Work
|
Oct 17, 2025 |
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#143: Why Recovery is Important, Best Functional Exercises You Can Do To Improve Life
|
Oct 09, 2025 |
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#142: Do Your Dead Hangs, Why You Should Train Hyrox-Style
|
Sep 25, 2025 |
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#141: Why You Should Set Goals, Best Leg Exercises For Life
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Sep 18, 2025 |
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#140: Why Rotational Exercises are Key, Why Underrating is Holding You Back
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Sep 01, 2025 |
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#139: How to Workout on Minimal Time, How More Steps Makes You Healthier
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Aug 25, 2025 |
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#138: How Eating More Calories Can Help You Lose Weight, How Slowing Your Reps Down Can Improve Your Gains
|
Apr 14, 2025 |
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#137: How to Start the Year Off Properly in 2025
|
Feb 18, 2025 |
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#136: How to Reverse Upper Crossed Syndrome, The Benefits of Pilates
|
Dec 09, 2024 |
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#135: How to Lose Fat Without Losing Muscle, Circuit Training vs Straight Sets
|
Dec 02, 2024 |
|
#134: Is Sodium Actually Bad For You?
|
Feb 21, 2024 |
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#133: What to Know Before Going to the Gym for the First Time, How to Start the Year Off the Right Way
|
Feb 07, 2024 |
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#132: Why You Should Stop Weighing Yourself, Changing Your Eating in 2024
|
Feb 01, 2024 |
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#131: How To Improve Your Sleep, What to do When You’re Too Stressed to Workout
|
Jan 10, 2024 |
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#130: Eating Better to Improve Skin Health, How to Sit Less and Be More Active
|
Dec 15, 2023 |
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#129: Why and How to Drink More Water, How to Get Back Into Exercise After Some Time Off
|
Dec 13, 2023 |
|
#128: Using IF to Lose Weight Properly, Benefits of the Sauna
|
Nov 29, 2023 |
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#127: How to Build Great Shoulders, Best Strategy to Lose Fat and Gain Muscle
|
Nov 22, 2023 |
|
#126: Why Compound Lifts are Important, Diet Adjustments to Lose Weight and Burn Fat
|
Oct 25, 2023 |
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#125: How to Train With Minimal Equipment, What to do When Clients Don’t Listen
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Sep 20, 2023 |
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#124: How to Improve Grip Strength, Can Yoga Be a Proper Mobility Substitute
|
Aug 23, 2023 |
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#123: Best Resistance Band Exercises, About Post Workout Stretching
|
Aug 15, 2023 |
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#122: Why Warming Up Is So Important, How to Improve Your Squat
|
Jul 25, 2023 |
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#121: What Your Plate of Food Should Look Like, When to Increase Weights in the Gym
|
Jun 12, 2023 |
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#120: How to Bring Up a Lagging Body Part, How to Overcome Lower Back Pain
|
May 29, 2023 |
|
#119: Training for Cardio vs Muscle Growth, Food Staples You Should Be Eating
|
May 09, 2023 |
|
#118: Avoiding Muscle Loss While Cutting, How to Deal with Achilles Pain
|
Apr 12, 2023 |
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#117: How to Overcome Knee Problems, How to Improve Shoulder Mobility and Stability
|
Mar 28, 2023 |
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#116: How to Even Out Muscle Imbalances, Best Exercises for Tight Hips
|
Mar 20, 2023 |
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#115: Listing Some Vegan Protein Sources, How to Fix Hypermobility
|
Feb 13, 2023 |
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#114: Is Cardio Necessary To Build Muscle, How to Tackle Mental Health
|
Feb 06, 2023 |
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#113: Should You Have a Plan to Get Stronger, How to Overcome Body Dysmorphia
|
Jan 30, 2023 |
|
#112: What Supplements to Take, Why Being Too Strict Can Be Detrimental to Your Health
|
Jan 23, 2023 |
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#111: When To Do Yoga, Why You Need to Reduce Your Sugar Intake
|
Jan 17, 2023 |
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#110: How to Stay Consistent This Year, How to Build Muscle and Stay Flexible / Mobile
|
Jan 09, 2023 |
|
#109: Do You Need to Weigh and Track Your Food, Why Building Muscle is Key
|
Jan 03, 2023 |
|
#108: How to Prevent Knees Caving In During Squats, Why Increasing BMR Is So Important
|
Dec 23, 2022 |
|
#107: How to Eat Going Into the Holidays, Are Supersets Necessary If You Don’t Like Doing Them
|
Dec 14, 2022 |
|
#106: Can Lack of Sleep Lead to Weight Gain, What to do on Rest Days
|
Dec 06, 2022 |
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#105: The Most Undervalued Benefit of Exercise, Why Body Weight Training Can Be Beneficial For Everybody
|
Nov 28, 2022 |
|
#104: Should You Eat Before a Morning Workout, Benefits to Training With a Partial Range of Motion
|
Nov 21, 2022 |
|
#103: Rotation and Anti-Rotation Training for Longevity, Balance and Stability Exercises for Overall Health
|
Nov 15, 2022 |
|
#102: Why Enjoyment is So Important For Workout Programming, Why Different Modalities Can Be Beneficial
|
Oct 25, 2022 |
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#101: Why Tempo is so Important, Why Practicing Can Be Beneficial
|
Oct 13, 2022 |
|
#100: How to Deal With Burnout, Why Focusing on Strength Can Help You Look and Feel Better
|
Oct 03, 2022 |
|
#99: Why You Need to Stop Barbell Bench Pressing, How Long Should Your Workouts Be?
|
Sep 12, 2022 |
|
#98: Why Mobility and Flexibility is So Important, How Long to Rest Between Sets
|
Sep 05, 2022 |
|
#97: Should You Use the Same Weight For All of Your Workout Sets, Why Mindset Is So Important When Doing Cardio
|
Aug 29, 2022 |
|
#96: How to Use Fitness Trackers Properly, Why Fluids are Important for Your Workouts
|
Aug 22, 2022 |
|
#95: How to Improve Squat Depth, Increasing Grip Strength For Deadlifts
|
Aug 05, 2022 |
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#94: How to Improve Health Outside the Gym, How to Balance Lifting Weights and Playing Sports
|
Jul 29, 2022 |
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#93: What Should My Calorie Intake Be, How Much Protein To Eat, How To Eat Out and Not Gain Too Much Weight
|
Jul 22, 2022 |
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#92: Full Body Split vs Body Part Split Routines, Dealing With Shoulder Impingement When Bench Pressing
|
Jun 28, 2022 |
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#91: How to Time Your Meals When You’re on a Low Carb Diet, Pros and Cons of Taking Time Off the Gym
|
Jun 17, 2022 |
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#90: What to do if You Feel Exercises in Your Joints, Why You Need to Train in Your Bare Feet
|
Jun 11, 2022 |
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#89: How Long Does it Take to See Progress, Can You Hit the Same Muscle Everyday
|
Jun 04, 2022 |
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#88: Most Important Things to Know When Cutting, What Knee Sleeves Are For
|
May 28, 2022 |
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#87: Why You Should Be Eating Whole Foods, Why Injuries Are the Worst and How to Prevent Them
|
May 21, 2022 |
|
#86: Can You Gain Muscle During a Cut, When to Increase the Weights You’re Using
|
May 14, 2022 |
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#85: Why You Need to Be Doing Farmer’s Walks, Why Doing the Exercises You Neglect the Most Will Give You the Most Benefit
|
May 06, 2022 |
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#84: How to Exercise if You Don’t Have the Time, Why You Shouldn’t Be Training to Failure
|
Apr 29, 2022 |
|
#83: How Lifting Strengthens Your Bones, When to Not Hit the Biggest Muscle Group in a Workout
|
Apr 15, 2022 |
|
#82: How to Cut the Right Way, Why Resistance Bands are Underrated
|
Apr 08, 2022 |
|
#81: Why Tempo is So Important, Why You Need to Incline Bench More
|
Apr 01, 2022 |
|
#80: Why You Might Not Need Cardio to Lose Weight, Difference Between Front and Back Squats
|
Mar 26, 2022 |
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#79: Why the ‘All or Nothing’ Mentality is Hurting You, The Dangers of Tracking)
|
Mar 19, 2022 |
|
#78: Why Mindset is Important, How to Get Strong if You Don’t Have Access to More Weight
|
Mar 11, 2022 |
|
#77: What Pre-Workout Meal to Have if You Exercise Early in the Morning, Is When You Are Eating a Big Deal
|
Mar 04, 2022 |
|
#76: When to Cut for the Summer. Why Carbs Are So Important
|
Feb 25, 2022 |
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#75: How Much Muscle Do You Lose When Injured?, Why You Shouldn't Rely on Supplements
|
Feb 18, 2022 |
|
#74: How Long Does Building the Metabolism Take, Is Salt Bad For You?
|
Feb 11, 2022 |
|
#73: Why Training Too Hard is Detrimental to Gains, How to Improve Your Sleep Quality
|
Feb 04, 2022 |
|
#72: Why Form is Most Important, Proper Gym Etiquette
|
Jan 28, 2022 |
|
#71: How to Get Back To Working Out After Being Sick (COVID-19), Difference Between Short vs Tall Lifters
|
Jan 21, 2022 |
|
#70: Why Going ‘All In’ Isn’t a Great Strategy, Best Protein Sources to Eat
|
Jan 14, 2022 |
|
#69: How to Lose Weight Without Tracking Calories, How to Get Healthy Within Your Own Home
|
Jan 08, 2022 |
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#68: How to Achieve Your Goals in 2022, What to do if the Gyms are Too Expensive
|
Dec 31, 2021 |
|
#67: How to Plan for the New Year New You, How to Program Your Workout Properly
|
Dec 24, 2021 |
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#66: How Not to Gain Weight During the Holidays, Why You Shouldn’t Skip Leg Day
|
Dec 18, 2021 |
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#65: How to Bulk Properly, What’s the Ideal Macronutrient Split?
|
Dec 10, 2021 |
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#64: Should Women Train Differently From Men, How to Make Progress All the Time
|
Dec 03, 2021 |
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#63: Are Frozen Fruits/Vegetables Safe For You, How Resistance Training Helps with Real Life
|
Nov 26, 2021 |
|
#62: What Workout to Do When You Have No Time, How to Fix Muscle Imbalances
|
Nov 19, 2021 |
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#61: Why Eating Low Calories All the Time is Dangerous, How Often to Change the Rep Ranges in Your Workouts
|
Nov 13, 2021 |
|
#60: Does Cardio Really Kill Your Gains?, How to Exercise Less and Get More Results
|
Nov 05, 2021 |
|
#59: Pros and Cons of Food Tracking, How Hard You Should Be Training
|
Oct 29, 2021 |
|
#58: The Benefits of Full Body Workout Routines, the Importance of Fatty Foods Within Your Diet
|
Oct 22, 2021 |
|
#57: What Rep Ranges To Build Muscle, Circuit Training vs Straight Sets
|
Oct 15, 2021 |
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#56: Two Secrets to Lose Weight in the Long Run, Free Weights vs Machines
|
Oct 11, 2021 |
|
#55: Best Exercises to Grow the Glutes / Butt, How to Get Strong Without Gaining Weight
|
Oct 01, 2021 |
|
#54: The Best Shoulder Exercises For Growth
|
Sep 24, 2021 |
|
#53: Low-Carb Timing Within the Day, Why You Need To Stop Doing Touch and Go Deadlifts
|
Sep 17, 2021 |
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#52: Benefits of Weightlifting Shoes, How To Get Back After Time Off
|
Sep 10, 2021 |
|
#51: When and If You Should Deload, How to Squat Better
|
Sep 03, 2021 |
|
#50: Should You Do a Dreamer / Dirty Bulk, Upper/Lower Split for More Gains
|
Aug 27, 2021 |
|
#49: What’s the Right Dose of Exercise?, Should I Use Caffeine Pre-Workout?
|
Aug 20, 2021 |
|
#48: Best Back Exercises to Do, How Much of a Role Do Genetics Play?
|
Aug 13, 2021 |
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#47: How To Eat Out And Stay Healthy, Supplementing with Protein
|
Aug 06, 2021 |
|
#46: The Best Chest Exercises, How Hard Should You Be Working Out
|
Jul 30, 2021 |
|
#45: Do I Need Gym Gear To Start Working Out, How to Recover From Muscle Soreness Faster
|
Jul 23, 2021 |
|
#44: What To Do On Your First Day Back at the Gym
|
Jul 16, 2021 |
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#43: Why You Need To Walk Everyday, What To Do To Prepare for the Gym (Offseason Training)
|
Jul 09, 2021 |
|
#42: Losing Body Fat In Batwing Area / Triceps, How To Recover From Injury Properly
|
Jul 02, 2021 |
|
#41: How Stress Can Lead to Weight Gain, What To Do About Tight Hips
|
Jun 25, 2021 |
|
#40: Benefits of Yoga, Importance of Hydration
|
Jun 18, 2021 |
|
#39: Leg Workout to Do at Home, What Is Intuitive Eating
|
Jun 11, 2021 |
|
#38: How to Stay Motivated / Dedicated When It Comes to Fitness, Why You Need To Track To Make Progress
|
Jun 05, 2021 |
|
#37: Should You Cut Out Sugar Completely?, How Wearable Tech Could Help You Be More Healthy
|
May 28, 2021 |
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#36: Microplastics, What’s a Highly Processed Food, Benefits of HIIT Workouts
|
May 21, 2021 |
|
#35: Should You Stop Eating At Night?, How To Stay Fit During the Pandemic
|
May 14, 2021 |
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#34: How to Grow Your Butt, What is DOMS?
|
May 07, 2021 |
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#33: The Biggest Issue In Health, Food as Medicine
|
Apr 30, 2021 |
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#32: How to Build Muscle and Lose Fat at the Same Time, Best Warmup to Do
|
Apr 23, 2021 |
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#31: Building An Ideal Home Gym, Bringing Cooking Into the Home
|
Apr 16, 2021 |
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#30: Purpose of a Weightlifting Belt, Exercise as Medicine
|
Apr 09, 2021 |
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#29: What's a Superfood?, Overcoming Knee Problems
|
Apr 02, 2021 |
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#28: Difference Between Sugars in Fruits and Processed Foods, Food Staples In My Diet
|
Mar 26, 2021 |
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#27: All About Overtraining, Drinking Water to Lose Weight
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Mar 19, 2021 |
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#26: Can You Take Coffee For Pre-Workout?, Getting Outside To Feel Good
|
Mar 12, 2021 |
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#25: How Often Should You Workout, Should You Do HIIT To Lose Weight
|
Mar 05, 2021 |
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#24: The Best / Worst Ab Exercises, Do What Makes You Happy and Healthy
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Feb 26, 2021 |
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#23: Mistakes I’ve Made So You Can Avoid Them, Importance of Meditation
|
Feb 19, 2021 |
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#22: What’s In My Gym Bag, Pros and Cons of Being a Personal Trainer, How to Stay in Shape in the Winter During the Pandemic
|
Feb 12, 2021 |
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#21: Why Getting Stronger is the Key, The Importance of Vitamin D
|
Feb 05, 2021 |
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#20: How Much Volume Should You Be Doing In Workouts?, What Should I Start First: Diet or Exercise?
|
Jan 29, 2021 |
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#19: Should I Do My Reps Fast / Slow?, Should Children Exercise?
|
Jan 22, 2021 |
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#18: The Best Supplements to Take, Comparing Yourself To Only Yourself
|
Jan 15, 2021 |
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#17: Why You Need To Track Your Food In Order To Be Healthy, Why the BMI Is Flawed
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Jan 08, 2021 |
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#16: What Do Newbies Need To Do To Be Healthy, Does Detoxing Work?
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Jan 01, 2021 |
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#15: How Alcohol Affects Your Health, Regarding Mental Health
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Dec 25, 2020 |
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#14: Why We Need To Eat More Plant Based Meals, How to Not Lose Gains From Holiday Eating
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Dec 18, 2020 |
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#13: Should You Bulk or Cut If You're Young and Starting To Lift, What To Do In Between Sets
|
Dec 11, 2020 |
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#12: Ways To Stay Healthy With a Desk Job, How to Prevent Sickness
|
Dec 04, 2020 |
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#11: How To Deal With Back Pain After Working Out, Why Girls Won’t Get Muscular Lifting Weights
|
Nov 27, 2020 |
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#10: Losing Body Fat in Ab Area, What’s A Healthy Plate of Food?
|
Nov 20, 2020 |
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#9: How to Get Better at a Lift, The Importance of Fibre
|
Nov 13, 2020 |
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#8: Why/How Does Muscle Building Increase Metabolism, Strategies To Deal With Stress
|
Nov 06, 2020 |
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#7: Should You Stretch Everyday?, Is Full Range of Motion Important?
|
Oct 30, 2020 |
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#6: Why Resistance Training Is the Best, Importance of Sleep
|
Oct 23, 2020 |
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#5: Why You Should / Need To Deadlift, All About Creatine
|
Oct 16, 2020 |
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#4: Ways to Stop Plateau, Intermittent Fasting To Lose Weight
|
Oct 09, 2020 |
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#3: Why You Should / Need To Squat, Mobility Especially During the Pandemic
|
Oct 02, 2020 |
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#2: Ways to Progressively Overload, SMART Goals
|
Sep 25, 2020 |
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#1: Calories In vs Calories Out, Can I Achieve My Fitness Goals Working Out at Home?
|
Sep 25, 2020 |