Episodes
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Join hosts Marianna & Tony as they tackle one of their most requested topics: setting up your macros. In this episode, they take you step-by-step through not only setting up your macros but also continually adjusting them to ensure you never stop making progress. They discuss the importance of calorie intake, protein goals, and the role of carbs and fats while addressing common misconceptions and emphasizing the need for nutrient-dense foods. Plus, discover how to avoid pitfalls and maintain long-term success. Whether you're looking to gain muscle, lose weight, or just eat healthier, this episode has got you covered!
Tools Mentioned:
Calorie Calculator
Protein Calculator
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Bonus episodes EVERY Friday answering your questionsWeekly Legion Supplement giveawaysAdvanced 12-Week Training & Mobility ProgramsLegion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Timestamps:
(04:16) What IIFYM Is (and Isn’t)
(09:06) Calorie & Protein Set Up
(27:59) Carbs & Fats Set Up
(37:55) Nutrient Density vs. Calorie Density
(45:07) How & When To Adjust
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In this episode of Fitness Stuff for Normal People, Marianna and Tony are diving into the mineral that quietly works behind the scenes—Magnesium. Known for its role in over 300 enzyme reactions, magnesium is one many of us don’t get enough of, and it can impact everything from energy and sleep to mood and metabolism. Join us as we unpack the science, debunk myths, and explore what adding a little more magnesium might do for you.
Get Legion Athletics Sucrosomial Magnesium 20% OFF HERE (code FSPOD at checkout)
Tools Mentioned:
Calorie Calculator
Protein Calculator
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questionsWeekly Legion Supplement giveawaysAdvanced 12-Week Training & Mobility ProgramsLegion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Timestamps:
(6:45) Magnesium in the body
(12:48) Fatigue
(13:30) Insomnia
(17:15) Testosterone + Anabolic Hormones
(18:30) High blood pressure + insulin resistance
(19:30) Depression
(30:54) How to get it through food
(39:00) How to supplement
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Missing episodes?
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Thinking about ditching the calorie tracker? In this episode of Fitness Stuff for Normal People, hosts Marianna and Tony will guide you through our 5-step process for stopping tracking without losing progress. We’ll discuss why tracking can be helpful but also why it might not be right for everyone. Tune in for evidence-based insights that will help you navigate your fitness journey!
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Access to all complete 12-week training programsBonus episodes EVERY Friday answering your questionsWeekly Legion Supplement giveawaysAnd MORE!Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Free Tools:
Calorie Calculator
Protein Calculator
How Long To Diet Calculator
Timestamps:
(9:32) Why Tracking Works
(13:41) When It Doesn't
(29:42) Step-by-Step Process To Stop Tracking
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Marianna and Tony are breaking down the best and worst exercises for building the perfect back. Your hosts are here to help educate their listeners on one of the most important muscle groups that people seek to develop- the back. In today’s episode, listeners will learn the difference between training for width vs thickness, the best and worst exercises, important aspects in a good program, and so much more!
All 12-Week Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training ProgramsLegion Athletics Discount
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Free Fitness Calculators:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Timestamps:
(9:32) Back Anatomy
(19:59) Back Width vs. Thickness
(27:12) Worst Exercises
(34:30) Best Exercises
(58:37) Recommendations for Building Back
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Welcome back to the crowd favorite series on our podcast- Micro-dose Monday! Your hosts are reviewing four highly requested topics in this episode which will include a deep dive on Vitamin- D, a review of food regulations in USA Vs Europe, a step-by step guide to pull ups, and a overview of making progress with PCOS.
All 12-Week Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training ProgramsLegion Athletics Discount
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Free Fitness Calculators:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Timestamps:
(5:47) Vitamin D Update
(19:25) USA vs EU Food Regulations
(36:28) Pull Up Guide
(48:57) PCOS
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What is the difference between health and fitness? Your hosts, Marianna and Tony, help clear up the confusion on the difference between being fit, thin, and healthy. In this episode of Fitness Stuff For Normal People, the goal is to ensure that listeners are getting closer to their goals and reaching those goals in a healthy way.
BOGO 50% LEGION PROTEIN SALE:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
All 12-Week Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training ProgramsFree Fitness Calculators:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Time Stamps:(7:10) BMI isn’t all that bad(29:10) Weight Loss vs. Fat Loss(38:34) Dangers of losing muscle(44:11) Bodybuilders vs. Health(55:22) More to health than the scale
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Today's episode is about how to live fit and healthy when on a budget. Learn how to maximize your diet, groceries, workouts, training programs, supplements, and more while saving money. Marianna and Tony dive deep into practical and actionable hacks to make fitness affordable for everyone.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training ProgramsFree Fitness Calculators:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Time Stamps:
(06:00) The Reality of Expensive Living
(08:48) Budget-Friendly Dieting Tips
(15:02) Cost-Effective Protein Sources
(29:20) Bulking on a Budget: Monster Mash
(32:07) Gym Memberships vs. Home Equipment
(37:13) Effective Training Programs
(45:27) Budget-Friendly Supplements
(01:00:41) Maximizing Recovery on a Budget
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Progressive overload is a highly requested topic for Marianna and Tony to cover and today they are bringing the heat! Progressive overload is the single most important aspect of workouts. Tune in to Fitness Stuff for Normal People as your hosts provide 10 different ways you can implement progressive overload into your workouts!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comFree Fitness Calculators:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Time Stamps:
(8:50) Working Out vs. Training
(10:21) What is progressive overload?
(16:07) What it's not
(18:51) 10 different ways to implement progressive overload into your workouts
(41:52) Specific examples
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One of your favorite series is back with a name change Welcome to the first episode of Micro-dose Mondays (Round Robins, just a different title)! In today’s episode, your hosts Marianna and Tony will be tackling four smaller topics requested by their listeners. As always, this podcast is based on science and research. Today your hosts will be discussing what happens when you don’t eat enough, the difference between training to get stronger vs bigger, micro-dosing psychedelics, and the Kardashian supplement line.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:(04:20) Strength vs Size
(20:35) Consequences of not eating enough
(42:25) Micro-dosing Psychedelics
(58:29) Lemme Supplements
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Welcome back to another episode of Fitness Stuff with Normal People with Marianna and Tony! There are so many factors that can influence your physical health and it can be overwhelming to know where to look first when problem solving. Your hosts have put together the top 5 unexpected things that affect fitness goals. These top 5 can truly make or break health and fitness goals so make sure to tune in!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(7:02) Environment
(19:22) Independence
(36:48) Financial Health
(46:490 Relationships
(01:00:11) Mindset / Mental health
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What exactly is “reverse dieting”? Your hosts, Marianna and Tony, have every intention of giving you a full, educated breakdown of this diet trend that has become popular over the last few years. Is this diet option for you? Find out by tuning in!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
***Fitness Stuff Calculators (Calorie, Protein, etc.)***
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
Quick Links:(6:08) What is It?(34:41) How to Reverse Diet(44:45) Top-5 Mistakes
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This episode is for everyone- literally. Lifting weights is the single best form of training for building muscle, losing fat, and getting stronger; however, it affects much more than that! Tune into today’s episode with Marianna and Tony to hear a variety of ways every individual could benefit from adding weight training to your routine.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(9:06) Metabolic Health(16:34) Cardiovascular health(26:56) Mood, Cognition, & Depression(47:37) Healthspan + Lifespan(1:00:58) Immune System
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Round Robin is back - the crowd favorite series! Join your hosts, Marianna and Tony, as they cover several topics in one packed full episode. A few popular topics that will be reviewed in today’s episode include: how dangerous are energy drinks, Mukbang controversies, caffeine and cortisol, and green tea being the new “nature’s ozempic”. Tune in to hear more and don’t forget to make requests for future episode topics you would like to hear!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(3:44) Energy Drinks(23:35) Mukbangs(34:56) Caffeine & Cortisol(44:13) Green Tea / Nature’s Ozempic
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Marianna and Tony take you deep into the science of one of the most used supplements: pre-workout. Pre-workout with the right ingredients is approved by your hosts and was ranked by them as one of the most useful supplements to use in order to reach goals faster. However, with so many brands and ingredients to choose from, how do you decide? Your hosts have you covered in this episode reviewing everything one should know in order to make an educated decision on which pre-workout is best for them.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(5:47) What is it?
(9:16) Why / Who should use it?
(14:56) Research & Top 10 Ingredients
(41:01) Natural Alternatives
(46:59) Top 3 Best and Worst Pre Workouts
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Reality checks may come with today’s episode where your hosts will be listing 10 habits that ALL fit and healthy people do. Marianna and Tony created this list for their listeners to reflect on and perfect their own routines so that they can strive towards a healthy lifestyle. Fitness Stuff For Normal People is a space where trends get debunked!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Timestamps:
(5:59) They are OBSESSED with water
(12:08) They don't drink or smoke
(16:50) They view food as optional
(24:14) They take stress seriously
(30:30) They move A LOT
(37:13) They eat a lot of protein
(43:13) They prioritize sleep
(50:42) They lift weights
(56:02) They're constantly working towards a goal
(1:02:00) They plan ahead
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Let’s chat about.. CALORIES. It’s no secret that calories matter; however, so do other things when it comes to losing weight, maintaining, and hitting goals. Tune in to distinguish the difference between burning calories in the gym VS getting fit and eating for calories VS eating to fuel your body. As always, Marianna and Tony are here to bring you facts and statements based on scientific research.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS
(10:04) All Calories Are The Same
(11:24) Calories DO Matter
(17:11) But Calories Are Not The ONLY Thing That Matter
(31:36) Micronutrients You Need
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Ready to play a game? It might hurt your feelings but your hosts are confident that anyone considering or currently taking supplements should take a listen. Marianna and Tony have ranked the top 20 most popular gym supplements from S tier (the best) to F tier (the worst). Where will your favorites fall when reviewed using science and logic? Tune in to find out and learn what is best for your personal journey!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(8:58) Whey, Casein, & Collagen Protein
(13:05) Ashwaghanda
(17:28) Magnesium
(20:54) Green's Powders
(27:52) Mushrooms
(33:19) Pre-workout
(37:58) Viagra
(43:19) Fat Burner
(45:30) Ephedrine
(48:53) Berberine (Nature's "Ozempic")
(53:03) Electrolytes
(57:16) Multivitamins
(01:01:17) BCAA's
(1:03:42) L-Glutamine
(01:03:12) Creatine
(01:06:20) Vitamin-D
(01:10:54) Probiotics
(01:15:32) Peptides
(01:18:15) Testosterone Boosters
(01:20:56) Fish Oil / Omega-3
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This week, the Fitness Stuff for Normal People listeners are in for a treat! Another Round Robin episode where your hosts tackle several topics requested by their listeners. This Round Robin episode will be covering metabolic adaptation, BPC-157 (the miracle recovery peptide), structuring training during menstrual cycles, and thoughts on ozempic and its’ popularity.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(4:00) Metabolic adaptation(16:35) Ozempic(43:30) BPC-157 Peptide(57:00) Cycle Syncing
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Uh oh.. it’s about to get real! Marianna and Tony are bringing you their top 5 mistakes people traditionally can make while losing fat and building muscle. Tune in to today’s episode of Fitness Stuff with Normal People to learn what habits and mindsets to avoid during your journey. As always, these 5 suggestions were created based on science and research.. not a trending TikTok.
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(5:08) Mistake #1 - Changing too much at one time(13:18) Mistake #2 - Focusing too much on little details(20:47) Mistake #3 - Black & white thinking(27:04) Mistake #4 - Not tracking your food(43:17) Mistake #5 - Thinking faster = better(51:55) Bonus Mistake - Relying too much on supplements
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Join hosts Mariana and Tony as they tackle misinformation within the fitness industry. This episode gives you six red flags that signal your favorite fitness influencer might be misleading you (aka, full of s***). From spotting biases in their advice to evaluating the credibility of their sponsorships, Mariana and Tony share personal anecdotes and essential tips to ensure you're following genuine expertise. Get ready to sift through the hype and discover what makes an influencer truly trustworthy!
All Training Programs:
Access to all complete 12-week training programs HERE
FS Premium:
Sign up for Fitness Stuff PREMIUM here!!
Bonus episodes EVERY Friday answering your questions Weekly Legion supplement giveaways Access to ALL advanced 12-Week Training Programs Exclusive discounts to brands like Oura Ring, Marek Health, Examine.comOther resources:
Fitness Stuff Calculators (Calorie, Protein, etc.)
Legion Athletics:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
TIMESTAMPS:
(04:50) Social media pros & cons
(11:40) Understanding bias in health influencers
(24:25) Uses only animal research (not human data)
(39:49) Confirmation bias in social media
(42:49) The White Coat Epidemic
(50:39) Demonizing Single Foods/Ingredients
(01:01:35) Sponsorship Ethics
(01:05:53) The Business of Influencing
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