Back to School: How to Talk to Kids About Fitness

Busy Moms: Fitness That Fits Your Life

If you’re a busy mom or career-driven woman who wants real results without extreme diets or 2-hour gym sessions, this episode is your sign to press play. Coach Brick sits down with Bikini Olympia champion turned coach Nathalia Melo to talk consistency, confidence, and building a fitness routine that actually fits your life.We cover what really matters (and what doesn’t): why consistency beats perfection, how to start again when your body doesn’t feel like your own, whether progress photos & the scale help or harm, and how Nathalia’s program supports women juggling work, kids, hormones, and life.. including mindset work with an in-house counselor. Plus: a leg-day humbler (walking lunges), emotional eating, and Brick’s “ABCs of Fitness” (C is for Consistency, Cardio, Commitment, Courage).What you’ll learn: * How to build a routine for the season of life you’re in * The biggest gym myths confusing women (low-carb fixes, “cheat meals,” endless classes) * Why small, doable reps beat “all or nothing” * A powerful 150-lb transformation story (hi, Pam) * The mindset shift every woman needs: done is better than perfect Timestamps:0:00 – Who this episode is for + Brick meets Nathalia0:33 – The “ABCs of Fitness”: C is for Consistency, Cardio, Commitment… Courage!1:48 – Welcome to Reppin’ Fitness + Brick’s fly-swatter mic2:17 – Did you hit the gym? Leg day breakdown (curls, deadlifts, Bulgarians, squats)3:40 – Nathalia’s first gym at 14 in Brazil (saving allowance for a membership)5:12 – Wanting control through strength & activity5:58 – From Olympia stage to coaching: why extreme plans don’t fit real life8:07 – Nathalia’s system for busy working moms & pros9:12 – First step back when your body doesn’t feel like yours anymore10:01 – Why 30/60/90-day challenges fall short (think in 1-year horizons)10:40 – Gym lies to ditch: low-carb “fixes,” fasting without context, “cheat meal” mindset, class-only traps12:55 – Should you track weight & take progress photos? (how to do it without obsessing)14:40 – Inside the Powerhouse Academy: meet you where you are (travel, kids, schedules)16:46 – Beating perfectionism: in-house counselor, early-life messages about food & bodies18:30 – Client story: Pam loses 150 lbs & gets her life back20:31 – Work/kids/hormones: start with 2×15 min and build from wins22:45 – Emotional eating & habit systems (gym clothes after school drop-off)24:36 – The humbler: walking lunges (heavy!)—sets, reps, and standards26:05 – Training music talk: playlists, “Killing in the Name” moment27:30 – Brick’s cover dreams & Division P at the Olympia28:18 – The mindset shift: it doesn’t have to be perfect—it has to get done29:05 – OutroConnect with Nathalia -https://www.instagram.com/nathaliamelofit [https://www.instagram.com/nathaliamelofit]Support Coach Brickhttps://www.brickheadstrong.com [https://www.brickheadstrong.com]

Back to School: How to Talk to Kids About Fitness

Kids are heading back to school, but how do you keep them excited about fitness while they’re juggling classes, homework, and screen time? In this episode of Reppin’ Fitness, Coach Brick Headstrong teams up with YouTube creator and PE teacher Mr. J to explore fun, effective ways to get kids moving, and keep them engaged. From teaching the letter G in Brick’s ABCs of Fitness (hint: it’s all about gratitude) to turning “screen time” into “move time,” Mr. J shares how he blends catchy music, movement cues, and silly moments to inspire children to stay active. We dive into: * Why gratitude is a powerful lesson for kids * How to make movement fun with music and simple cues * Tips for talking to children so they actually listen * The balance between fitness, fun, and learning * Mr. J’s journey from high school wrestling to YouTube creator for kids If you’re a parent, teacher, or just want to inspire young movers, this episode is packed with ideas, laughs, and yes.. plenty of reps. Timestamps: 0:00 – Brick’s Song for Mr. J 0:40 – The Letter G: Gratitude 2:00 – Mr. J’s Gym Routine & Training Split 3:10 – First Time in the Gym 3:50 – Working with Kids as Young as Six Months 5:20 – Becoming a PE Teacher & Entertainer 7:15 – How to Make Movement Fun for Kids 9:10 – Tips for Talking to Children 12:20 – Teaching Kids About Anxiety & Coping Skills 14:20 – Character-Building Songs for Kids 16:20 – Turning Screen Time into Move Time 18:00 – Why the Gym Can Inspire Kids Early 20:30 – Back-to-School & Upcoming Content 21:50 – Healthy Habits: Start Small 22:40 – “Today’s My Day” – A Song for Brick’s Playlist 23:20 – Stop Comparing Your Progress to Others CONNECT: Mr. J: https://www.youtube.com/@heyitsmr.j [https://www.youtube.com/@heyitsmr.j] Coach Brick: https://www.instagram.com/brickheadstrong [https://www.instagram.com/brickheadstrong] Support the Show: https://www.brickheadstrong.com [https://www.brickheadstrong.com]

Can You Build Muscle on a Vegan Diet?

In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with vegan health coach and author Kate Galli to explore how plants, confidence, and compassion all play a role in building a strong, healthy body.Kate shares her journey from an insecure gym newbie to a confident plant-based powerhouse. They dive into what it really means to thrive on a vegan diet, including busting myths, delicious swaps for gym staples like chicken and protein shakes, and why tofu is more versatile than you think.Whether you're curious about cutting back on animal products, going full vegan, or just want to eat healthier without sacrificing gains, this episode delivers the goods.Inside you’ll find:- What the “C” in ABCs of Fitness stands for- Why confidence matters more than perfection- How to ease into plant-based eating- Vegan gym meals that actually taste good- Tips for building muscle on a vegan diet- The difference between vegan and vegetarian- How to handle family or friends who eat differentlyThis one’s full of heart, plants, and reps.0:00 – Brick's "C" Word Dilemma0:30 – Meet Kate Galli, Vegan Health Coach1:15 – Did You Go to the Gym Today?1:50 – Kate’s First Time at the Gym2:35 – Gaining Confidence Through Fitness3:00 – What Is “Plant Positive”?4:10 – What Do Vegans Actually Eat?5:20 – Vegan vs Vegetarian6:10 – Building Muscle on a Vegan Diet7:20 – Tofu Is the New Chicken8:30 – Is Vegan Right for Everyone?9:20 – Common Vegan Mistakes10:30 – How to Eat Enough Protein on Plants11:30 – What Makes Vegan Eating Unhealthy?12:40 – Navigating Family Conflict Around Food13:50 – Healthy Vegan Desserts14:50 – Easy Ways to Start Eating Plant-Based15:20 – Kate’s Favorite Power Meal16:30 – Vegan Burger Ingredients17:10 – Pre/Post Workout Snacks18:00 – Fitness Myths About Veganism18:45 – One Confidence-Building Habit for Kids & Parents19:30 – Outro: One Thing You’re Proud Of TodayCONNECT:Kate Galli: https://www.instagram.com/strongbodygreenplanet [https://www.instagram.com/strongbodygreenplanet]Coach Brick: https://www.instagram.com/brickheadstrong [https://www.instagram.com/brickheadstrong]Support the Show: https://www.brickheadstrong.com [https://www.brickheadstrong.com]

How to Thrive (Not Just Survive) During Menopause

Menopause isn’t the end of your fitness journey, it’s the start of a new chapter, and Amanda Thebe is here to show you how to thrive through it.In this Reppin' Fitness episode, Coach Brick Headstrong chats with Amanda about the realities of menopause, why functional fitness matters more than ever, and how women can reclaim strength, joy, and confidence in this phase of life.Whether you’re feeling overwhelmed by symptoms or bombarded by sketchy wellness advice, this conversation brings honest, evidence-based insights—with plenty of laughs along the way.Inside this episode:- Amanda’s favorite “F-word” in fitness- What menopause actually is (and why it matters)- The biggest mindset shift women need during this time- Why “steps are reps” and food freedom is key- The supplement scams targeting women- Community, movement, and the importance of starting small- Amanda’s book Menopocalypse and where to learn moreThis isn’t about fixing you.. it’s about understanding you.Timestamps:0:00 – Amanda’s Hair + Favorite F-Word1:00 – First Gym Experience & Karate2:20 – What Is Menopause?3:00 – Education, Symptoms & Support4:10 – Functional Fitness & Food Freedom5:30 – Why Exercise Matters Now More Than Ever6:30 – Talking to Partners, Kids, & Building Community7:15 – It’s Not Too Late: Starting at 40, 50 & Beyond8:00 – Wellness Industry Gimmicks Exposed9:10 – Supplements That Help (and the Ones That Don’t)10:00 – Changing Your Mindset Around Menopause11:30 – Amanda’s Book Menopocalypse13:00 – Joy, Iron Maiden & Banana Curls15:00 – Final Advice: You’re Not AloneCONNECT:Amanda Thebe: https://www.instagram.com/amanda.thebeGet Her Book "Menopocalypse" on Amazon: https://amzn.to/4lLS42xCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com

Menopause, Muscle & Misinformation: What Women Deserve to Know

In this episode of Reppin' Fitness, Coach Brick Headstrong teams up with muscle scientist and educator Dr. Lauren Colenso-Semple for a myth-busting conversation on evidence-based fitness, especially for women.They break down everything from menopause misinformation to fitness fads, the real deal with creatine, and how women of any age can get stronger, healthier, and more confident in the gym.Whether you're lifting for the first time or trying to figure out what "evidence-based" fitness really means, this one’s packed with clear, science-backed info, plus a lot of laughs and a Florida Man story you won’t forget.Inside you’ll find:- The real reason women are being misled by fitness influencers- What menopause actually means for training & nutrition- Creatine: Hype vs. science- Why cardio isn’t the fat loss fix you think it is- How to overcome gym intimidation- Why lifting weights is a forever skill—even at age 80- Tips for building habits without burning out- How women are being overcharged for the same supplements- Dr. Lauren’s favorite training split & gym playlist- A guy with cholesterol leaking out of his hands (?!)This isn’t about shortcuts. It’s about the reps that matter.Timestamps:0:00 – Brick Introduces the Letter E0:25 – Dr. Lauren Suggests "Effort" & "Evidence"1:00 – Gym Talk: Night Owl vs. Morning Workouts1:40 – Dr. Lauren’s First Gym Experience2:30 – How to Beat Gym-timidation3:15 – Why Dr. Lauren Studies Women’s Training4:00 – Menopause, Misinformation & Midlife Fitness5:15 – Diet vs. Cardio: What Really Works for Fat Loss6:30 – Calories In vs. Out: Still True?7:25 – Creatine Hype Explained8:45 – Brain Benefits? GI Issues? High Dosage Myths10:00 – Pink Creatine for Women? Marketing Tricks10:45 – Are Diet Trends Hurting Us?11:40 – The Truth About Supplements12:30 – Do You Need a Vitamin D Pill?13:00 – Fasting for Fat Loss: Is It Magic?14:10 – Fitness Fads vs. Just Getting Started15:15 – Why Consistency Beats Gadgets16:30 – Overhauling Your Life Doesn’t Work17:10 – Why Women Are Told They Must Train Differently17:45 – Why Do Guys Skip Leg Day?18:20 – Should Women Train Upper Body Too?18:30 – The “Bulky” Myth18:55 – Dr. Lauren’s Personal Training Goals19:30 – Is 30 Minutes Enough? (Spoiler: Yes)20:00 – What Is MASS Research Review?20:40 – Fasted Training for Women: Busted Myths21:30 – Is It Ever Too Late to Start Lifting?22:30 – What’s on Dr. Lauren’s Gym Playlist23:30 – Florida Man Eats 9 Sticks of Butter Daily?!24:30 – Final Thoughts & Where to Find Dr. LaurenCONNECT:Dr. Lauren: https://www.instagram.com/drlaurencs1MASS Research Review: https://www.strongerbyscience.com/massCoach Brick: https://www.instagram.com/brickheadstrongSupport the Show: https://www.brickheadstrong.com