Strong, Not Skinny: How Gordon Steele Built a Body (and a Routine) That Actually Lasts

From Costco Hot Dogs to Cream of Wheat: Our Full Day of Eating

We heard you asking, so we're opening up the fridge and the pantry. In this episode, Alex and Aaron break down exactly what they eat on a daily basis — pre-workout, post-workout, lunch, dinner, snacks, and yes, the cheat meals too. No gatekeeping, no perfect diet BS, just real food, real macros, and a lot of opinions on Minute Made rice. What You'll Learn: * What Alex and Aaron actually eat from morning to night (with real macro breakdowns) * Why tracking your food is non-negotiable — and why it takes about 10 seconds, not an hour * Snack hacks that actually taste good AND fit your macros (Greek yogurt cheesecake, anyone?) * The caffeine conversation: does cutting it really improve your sleep? * Why goals matter just as much as tracking — and what happens when you have one without the other * The sneaky calorie bombs hiding in "simple" meals (looking at you, Taco Bell run) * How to build a sustainable way of eating you actually look forward to

Strong, Not Skinny: How Gordon Steele Built a Body (and a Routine) That Actually Lasts

This week Alex and Aaron sit down with their old mission buddy Gordon Steele — and yes, he looks exactly as jacked as you'd expect someone named "Steele" to look. But it wasn't always that way. Gordon went from managing a restaurant and eating his way through the menu to becoming a five-to-six-days-a-week lifter who's now training for his first Hyrox with his wife. No overnight transformation, no magic pill — just baby steps, a good playlist, and a hard-won routine. What You'll Learn: * How Gordon went from zero gym habit to five or six days a week — and why starting with just two days was the actual key * The mindset shift that made nutrition finally click (hint: eight months of MyFitnessPal and a lot of tacos) * Why the number on the scale is almost completely useless and what to pay attention to instead * The supplements worth taking (creatine and magnesium) and the ones you can skip * How to actually protect your sleep schedule when you've got three kids and a nine-to-five * Why your kids aren't your excuse — they're your reason * The "appointment with yourself" philosophy that Gordon's father-in-law swears by (and that changed everything) * Walking as a legitimate, underrated form of cardio — and why your knees will thank you * The Heavy app, progressive overload, and why tracking your lifts will keep you sane on the bad days

Ignore the Noise: How to Handle Negativity When You're Trying to Get Healthy

Let's be real — the hardest part of getting healthy sometimes isn't the workouts or the meal prep. It's the people around you. In this episode, Alex and Aaron break down the different flavors of negativity you'll run into on your health journey: the friend who won't stop pushing the cheesecake, the spouse who makes you feel dumb for going to the gym, and the random internet troll who's convinced Aaron claimed to be an elite athlete (he didn't). They also get into why gym culture gets a bad rap it doesn't deserve, why obesity is apparently contagious (there's a real study on this), and how surrounding yourself with the right people can make or break your goals. What You'll Learn: * Why people pressure you to eat bad food — and why it's not really about the food * The truth about gym culture and why the fear of being judged is probably holding you back * How social media negativity is different from real-life negativity (and how to handle both) * Why the people you spend the most time with have a massive impact on your health outcomes * How to be the kind of friend or partner that actually helps people hit their goals

From Torn Achilles to the Pitch Again: Juan Guitron's Road Back

What do you do when you're in the best shape of your life and your body just... snaps? That's exactly what happened to Juan Guitron — Division I soccer player, CrossFit convert, and all-around competitor — when he ruptured his Achilles tendon during a late-night futsal game in November 2021. No one hit him. No one fouled him. One pivot, one pop, and suddenly he's lying on the court wondering why his foot won't move. Alex and Aaron sit down with Juan to get the full story — from the moment he hit the floor to nine months of grueling physical therapy, sciatic pain, and the mental battle that honestly might've been harder than the injury itself. We're talking teddy bears and toe cups, golf ball rolling, unbalanced hips, and what it actually feels like to lace up your boots again for the first time after a full Achilles rupture. Oh, and he somehow ended up with a fresh Achilles AND a new hobby — so there's that. What You'll Learn: * What a ruptured Achilles actually feels and sounds like (hint: you'll think someone hit you with a bat) * The difference between a partial and full tear — and why it matters for surgery decisions * What the first weeks of Achilles recovery actually look like, step by step * How compensating for one injury can wreck the rest of your body if you're not careful * Why the mental side of injury recovery is the hardest part nobody talks about * The small wins mentality that got Juan through nine months of rehab * What Juan wishes he'd done differently during recovery

Ego Lifts, Bad Form, and Blown Shoulders: What Not to Do at the Gym

Look, we've both been that guy — too much weight, bad form, too proud to drop it down. And we've both paid for it. Alex has wrecked his lower back and shoulder. Aaron literally had surgery and was out of the gym for six months. So yeah, we know a thing or two about what NOT to do. In this episode, Alex and Aaron break down the real, unglamorous stuff that keeps you lifting long-term without ending up sidelined. No fluff, no bro science spirals — just the habits that actually work. What You'll Learn: * Why warming up (the right way) takes 30 seconds and saves you months of pain * How ego lifting is silently destroying your joints — and what to do instead * The difference between muscle burn and actual pain (and why it matters) * What progressive overload really means and how to use it without overdoing it * Why recovery days aren't lazy — they're literally when your muscles grow * How to be the friend who speaks up before someone blows their shoulder out Whether you're working out at home or in the gym, training hard or just getting started — this one's worth a listen before your next session.