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by Timber and Steel, LLC
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- 6 days ago29 min
Leftovers on Purpose
- Batch cooking doesn't have to mean full meal prep. Cooking extra at dinner for the next day's lunch is the simplest version. - Bridgett's Costco chicken method: buy in bulk, cook all of it at once in four different flavors (lime/jalapeño, BBQ, spiced, balsamic/oil) so you're not eating the same thing every day. - Taco meat gets made in a giant pot and used across multiple meals: bowls, salads, omelets, eggs. The ingredients are batched, not the meals. - Portion size matters: chili goes in single-serve containers because only Clayton eats it. Taco bowls go in bigger containers because the whole family will eat them. - Frozen vegetables are picked at peak ripeness and flash frozen. They're likely better than "fresh" produce that was picked early to ripen on the shelf. - If batch cooking isn't realistic (small kitchen, tight budget, limited storage), basic prep still helps: chop veggies ahead, buy a rotisserie chicken, keep your ingredients accessible. - Bridgett's advice: make it boring. Pick the meals you know you'll eat, keep them on rotation, and only add something new once in a while. - Decision fatigue at the end of the day is the real problem. Having something ready, even if it's not exciting, keeps you from defaulting to fast food or skipping meals entirely.
- 2 weeks ago31 min
Make Healthy the Default
- Willpower is limited, especially when you are hungry, tired, stressed, or rushing between responsibilities. A better food environment lowers the amount of willpower you need. - The four levers Clayton outlines are visibility, access, portion, and friction. Make the helpful choice easier to see and reach, then make the less helpful choice a little less automatic. - Jennie shared how organizing food by macronutrient helps her know where to go when she needs protein fast. That kind of structure can remove a lot of decision fatigue. - A small whiteboard on the fridge can help track fresh food, leftovers, and meal prep before they get forgotten. It is a simple way to reduce waste and make options easier to see. - Breakfast does not have to look like breakfast. If chicken chili or leftovers help you hit the nutrition target for meal one, that can be a better answer than forcing traditional breakfast food. - Portioning food before you are hungry makes it easier to avoid overcorrecting later. That can mean prepped meals, single-serve options, or keeping the right containers close to where you cook. - Friction can be useful. Deleting delivery apps, removing saved payment info, changing your drive home, or storing trigger foods out of sight can interrupt automatic choices. - A kitchen reset starts with clearing out old food, making healthy options visible, keeping grab-and-go protein and produce ready, and setting up backup options in the freezer.
- Apr 15, 202626 min
Enough Already
- Seasons are real, but they’re hard to define. Sometimes you can only define them by looking back. - Comparison breaks people. Your schedule and responsibilities might be fundamentally different than someone else’s. - “Enough” works better as a range than a single target. - Use a **floor** (minimum effective dose) for chaotic weeks so you keep momentum without burning out. - Use a **ceiling** so you don’t overreach when you have extra energy and then pay for it later. - Consider reviewing your last 3–4 weeks (or 3 months) to spot patterns instead of judging one off week. - Trial and error is the process. A plan failing doesn’t mean you failed. - Boundaries matter. If you know you need true rest days, protect them.
- Apr 1, 202628 min
Sleepy Time
- Sleep is “first principle” work: if you don’t give yourself enough time in bed, better sleep can’t happen. - A lot of sleep problems are about crowded plates: work, kids, and late practices can push sleep later than you want. - The late-night “I deserve me time” trap is real — and it usually steals sleep more than it restores you. - Why sleep matters: brain reset (processing and storing the day), physical recovery, and emotional regulation (less irritability, more capacity). - The “I’m fine on 5–6 hours” argument: you might function, but research still points adults toward 7–9 hours, and long stretches of short sleep add up. - Low-hanging fruit: work backward from wake time, reduce screens before bed, darken the room, and keep the room cooler. - Not just blue light — what you do on screens (scrolling, dopamine hits, stimulation) can keep your brain up. - Personal tools that can help: timers for soothing sounds, simple meditation, eye masks, or experimenting with what you sleep in (socks, layers, etc.).
- Mar 4, 202630 min
Why Training Works Better in Community
- You are not meant to be a “lone ranger.” Multiple perspectives make you more resilient and help you grow as a person. - Mental health and physical health are linked. When mental health is low, it is harder to create the momentum needed for physical change. - “Getting through the front door is sometimes the hardest part.” Community helps with that. - Accountability shows up in different ways: group consistency, an appointment with a coach, or simply knowing someone is expecting you. - The right people can be a “hype person” on a rough day, or a reality check that gives permission to scale and still win. - Even in semi-private training where everyone is doing different programming, being around others still makes training more sustainable and more fun. - A gym relationship can start as a “reason” and turn into a “season” or even a lifetime friendship. - Some people avoid community in the gym because of fear or the “head down, just work” mindset, but that often makes training harder to sustain.
- Feb 18, 202620 min
Training With an injury
If you’re hurt, frustrated, and wondering whether you should even come to the gym, this one is for you. Clayton and Jennie break down what “training with an injury” actually looks like, why quitting entirely is usually the wrong move, and how to keep building fitness without feeding the injury. - **What counts as an injury?** - Acute vs. chronic injuries. - Injuries can be musculoskeletal, post-surgery, lingering “tinges,” or chronic medical conditions. - Injuries may have nothing to do with the gym. They are often just part of life. - **The mindset shift: check the ego** - You will not be able to move “normally,” and that is okay. - Scaling is not punishment. It is the path to recovery and consistency. - Pushing through pain often keeps the injury stuck or makes it worse. - **Avoid the all-or-nothing trap** - “I’m injured so I’m not coming in” is a common (and usually unhelpful) pattern. - Most people can still do *something*, but it will look different. - Fitness is bigger than load and sweat: balance, agility, coordination, and control matter. - **Train what you *can* train** - Use the season to develop other qualities (balance, coordination, agility). - These qualities carry over to lifting, movement confidence, and real life (for example, stability doing everyday tasks). - **When group class is not the best fit** - Some injuries require a fully individualized plan and close attention. - In a group setting, the coach may not be able to give enough focused time for a complex or highly restrictive injury. - Communication matters. If coaches do not know what is going on, they cannot coach appropriately. - **Practical recovery priorities outside the gym** - Treat rehab like a priority: mobility work, hydration, sleep, and nutrition. - Consider temporarily reducing training frequency or intensity. - If budget or time limits personal training, even one focused session can help guide the rest of the week. Training through an injury is rarely about toughness. It is about honesty, patience, and choosing the version of training that helps you stay consistent while your body recovers. Show up, scale intelligently, communicate with your coaches, and use the season to build the kinds of fitness that support you for the long haul.
- Feb 4, 202634 min
The Protein Episode
Protein is having a moment. It's on every label, in every supplement aisle, and all over social media. But between the government recommendations, the bodybuilding advice, and everything in between, it's hard to know what actually matters. In this episode, Clayton and Jennie cut through the noise and talk about what protein is, why it matters, how much you need, and when to eat it. If you've ever wondered whether you're getting enough (or too much), this one's for you. ### Discussion Outline **What is Protein?** - One of three macronutrients (along with carbohydrates and fats) - The building block for body structures, especially muscles - Essential for body function, muscle support, bone health, and kidney function - Gets broken down into amino acids, the individual building blocks your body uses **Essential Amino Acids & Complete Proteins** - Nine amino acids are "essential" because your body can't make them—you must get them from food - Complete proteins contain all essential amino acids (most animal sources) - Plant-based proteins can provide all amino acids when varied sources are combined - Your body doesn't distinguish between plant and animal protein once it's broken down into amino acids **Where to Find Protein** - Animal sources: Meat, fish, eggs (easiest sources for complete proteins) - Plant sources: Beans, lentils, tofu, other legumes - Plant-based eating requires more intentionality to get varied sources, but it's totally doable **How Much Protein Do You Need?** - FDA recommendation: 0.5 grams per pound of body weight (bare minimum for average, non-active person) - Popular "bro science" recommendation: 1.0 gram per pound of body weight - Timber & Steel recommendation: **0.7 grams per pound of body weight** - The 0.7 recommendation is above minimum, supports exercise and muscle recovery, and is sufficient for most active people - Elite athletes training multiple times per day may benefit from closer to 1.0 gram, but that's less than 1% of the population **Why 0.7 Grams?** - Studies show total daily protein matters more than specific timing or hitting 1.0 gram - 1.0 gram can be overwhelming and leave less room for carbohydrates needed to fuel training - 0.7 provides enough excess for your body to rebuild and adapt after training - If you have significant body fat, base calculation on a healthy body weight for your height, not current weight **Calculating Your Number** - Take your body weight (or goal healthy weight) - Multiply by 0.7 - That's your daily protein target in grams - Example: 200 pounds × 0.7 = 140 grams of protein per day **Getting Protein Throughout the Day** - Total daily protein matters more than specific meal timing - Spreading protein throughout the day makes it more manageable and supports metabolism - The "30-minute post-workout window" is overhyped—total daily intake is what drives results - Start your day with protein to "rev the engine" rather than waiting until afternoon - Use the palm method: One palm-sized serving (size and thickness) at each meal as a starting point **Protein Supplements & Bars** - Read labels carefully—many "protein bars" don't have much protein - Compare sugar content—some bars aren't much different than a Snickers - Look for at least 20 grams of protein per serving - Quick math: Protein and carbs = 4 calories per gram, Fat = 9 calories per gram - Check that most calories come from protein, not fat or sugar - Supplements can help when eating enough whole food protein becomes impractical **Timing & When to Eat Protein** - Don't wait until 2pm to get your first protein - Eating throughout the day supports metabolism and brain function - Post-workout timing is less critical than total daily intake - You could technically eat all protein at the end of the day, but that's impractical and overwhelming - Spread it out to make hitting your target more doable **Elite Athletes & Higher Needs** - Professional athletes or those training multiple heavy sessions per day may need closer to 1.0 gram per pound - This is a tiny percentage of the population - If you're listening to a fitness podcast for regular people, you're probably not in this category - Most Winter Olympic athletes would fall into this category (speed skaters, bobsled teams, etc.) ### Summary Protein doesn't have to be complicated. You need it to build and maintain muscle, support recovery, and keep your body functioning well. For most active people, 0.7 grams per pound of body weight is enough—above the minimum, sufficient to support training, and manageable to hit without becoming overwhelming. Focus on getting quality protein sources throughout your day, don't stress the timing, and remember that the total amount matters more than perfection. Whether you get it from animals or plants, your body will use it the same way. Keep it simple, stay consistent, and you'll be good to go.
- Jan 21, 202622 min
Aerobic vs Anaerobic Training
What makes you dizzy after one heavy lift but able to run for miles?Your body has two distinct ways of creating energy—and understanding them changes how you train. In this episode, Clayton and Jennie explain aerobic versus anaerobic training, why both matter for real-world fitness, and how to balance them without sabotaging your results.What We Cover:Defining the TermsAnaerobic training: Short, intense efforts (sprints, heavy lifts) that generate energy without oxygen using sugars stored in muscles and liverAerobic training: Longer, sustainable efforts (distance running, rowing) that use oxygen to fuel movementWhy your body needs both systems and what happens when you only train oneThe Three Energy PathwaysPhosphocreatine pathway: Fuels explosive, high-intensity work (seconds)Glycolytic pathway: Powers efforts up to about 2 minutes (like a 7-minute workout at moderate intensity)Oxidative pathway: Sustains longer aerobic efforts (30+ minutes)How these pathways overlap and work together during mixed workoutsDoes Cardio Steal Your Gains?What people actually mean by "gains" (muscle size, strength, or general fitness)How your body adapts to the type of training you prioritizeReal example: A distance runner who got dizzy lifting moderate weight because his body had adapted entirely to aerobic workThe role of nutrition and recovery in supporting both types of trainingMuscle Fiber AdaptationType 1 fibers (fast-twitch): Built for explosive, powerful movementsType 2 fibers (slow-twitch): Built for endurance and sustained effortHow unbalanced training can shift your muscle fiber compositionWhy Jennie could deadlift heavy while marathon training—and why her lifts suffered after a 20-mile runInjury Prevention and Well-Rounded FitnessJennie's experience: Running-only training led to injuries when she tried explosive workWhy preparing for "whatever life brings" requires training both systemsThe importance of eating carbohydrates to fuel anaerobic workHow to think about programming when you have specific goals (marathon training, powerlifting, general fitness)Key Takeaways:Your body doesn't flip a switch from one energy system to another—they overlap and blendYou can train both aerobic and anaerobic systems successfully with balanced programming and proper nutritionFocusing exclusively on one type of training limits your overall fitness and increases injury riskWhat matters most: matching your training to your goals while maintaining enough balance to stay resilientResources: <p data-rte-
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About Timber & Steel Podcast
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