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Coach. Podcaster. COACHCASTER.

Health coach turned podcaster, Chase interviews industry leaders in fitness nutrition and mindset. Messages to help you live a life EVER FORWARD.

Chase Chewning, MS, ACE CHC

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Episodes

Previous Episodes

Mar 9, 2020

EFR 292: Back to Diet and Training Basics with Mike Matthews

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Do you want to get fit but don’t know where to begin? Finding the right advice may be difficult due to the sheer abundance of information and the proliferation of fad diets. When it comes to fitness, you need proper guidance to achieve your fitness goals faster.

In this episode, Mike Matthews shares his knowledge in personal fitness and training so that you can become your strongest and leanest self. He discusses tips for every person in their fitness journey, whether beginner, intermediate, or advanced. Listen to the podcast to discover valuable insights about owning your dream physique.

Connect w/ Mike @muscleforlifefitness

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

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Three Value Bombs: Why You Should Listen to the Full Episode

  1. You don’t need anything beyond the fundamentals of diet and training.

  2. The Pareto Principle works in the kitchen and the gym too. Do the 20% work that gives you 80% results.

  3. Fitness companies can be both profitable and responsible at the same time.

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Episode Highlights

Mike’s Morning Routine

  • Mike wakes up early, at about 6 a.m., and drinks plenty of water to replenish fluids.

  • He also goes to an infrared sauna because it helps with the inflammation he experiences with crepitus.

  • He reads a book first thing in the morning to allow for more family time later in the day.

Insights on Life

  • Your plans can change based on what happens to you and your surroundings.

  • Be more aware of the people with whom you spend your time, as it will affect who you are.

  • You have to consider how you invest your time.

Contributing Factors to Mike’s Success

  • Mike started his career by writing books. He published Bigger, Leaner, Stronger through Amazon’s KDP.

  • He has always been a great student with interest in learning and solving problems.

  • Mike thought of writing his first book the way he did for his previous job writing manuals for healthcare companies.

  • He constantly received emails from women asking if they can practice what he wrote in his book. Mike realized the need and wrote a book for women.

  • He believes that reading is critical to one’s success. The average American reads only one book a year.

  • The books he wrote now sold over a million and a half copies. It also brought in a lot of high-caliber people.

Beyond Bigger, Leaner, Stronger: For Intermediate and Advanced Lifters

  • Mike is finishing a new book called Beyond Bigger, Leaner, Stronger.

  • With Bigger, Leaner, Stronger, you’re given 9 to 12 sets per major muscle per week. There is a lot of evidence that shows it’s a great place for people who are new to proper weightlifting.

  • However, there will come a time where your beginner routine will become a maintenance program.

  • When you’re stuck after the newbie gains, increase the volume and intensity of your training.

  • Add things to your routine that are likely to make a difference.

  • Turning to sophisticated and trendy training programs is not as effective as doubling down on the fundamentals.

  • It's not about the number of reps; it's the number of hard sets with weights in the range of 70% to 85% 1RM.

  • As long as you're pushing hard, a set of six reps is going to be just as conducive to muscle growth as a set of 12 reps.

  • Increase your volume if you're doing 9 to 12 per major muscle group per week, and you find yourself stuck.

  • No matter how theoretically sound your plan is, you only notice the results when performing and training.

The Problem with Most People

  • The essential difference between the intermediate and advanced programs versus the beginner program is you need to work harder.

  • A lot of people may have great programs, but they don't train hard enough.

  • Some people also rest way too much in between sets and don't reach technical failure.

  • Social media is a double-edged sword. It can have positive peer pressure, but it can also affect your commitment and focus in the gym.

Learning From Experience and Past Injuries

  • Now, Mike is more aware and more conscientious about taking things slower and what it means to be hurt.

  • Know your limitations to avoid or when you’re recovering from an injury.

  • It’s good to have someone who can help you with your therapy and recovery process. Mike works with a rolfer who can give him advice about areas that need work.

  • However, it is up to him to maintain the therapy.

  • The importance of avoiding injury and learning what your body needs and what it doesn’t come with time and expertise.

Will Mike Be Shredded Again?

  • Mike currently has around 9–10% body fat, which is ideal for him. He likes his current physique, and it is also easier to maintain.

  • Unless you are on performance-enhancing drugs, having only 5–6% body fat is not sustainable.

  • Taking drugs will affect your health and give you bigger problems in the long run.

  • The Instagram standard is ridiculous and not genuine. Don’t hold yourself to that standard.

  • Taking steroids is a hack Mike does not recommend.

Advice for Beginners

Diet

  • Learn about the energy balance and macronutrient balance and use them to your advantage.

  • Don’t wed yourself to a fad diet. It might work for you, but not for the reasons marketers tell you.

  • Find a dietary protocol that works for you. It should be sustainable and exciting.

  • Get enough sleep.

  • After a couple of months, it’s normal to not perform quite as well as you did in the beginning.

  • Prepare your meals yourself. Get the majority of your calories from relatively unprocessed foods.

  • There are no off-limit foods apart from those that upset your stomach or don’t make you feel good.

  • You’re allowed to eat anything you want to cover 20% of your calories per day.

Training

  • Do 3–5 hours of training a week.

  • If you want to burn calories and move, exercise works. But if you want to make consistent progress, you need to train.

  • Put most of your training time to muscle training.

  • If you want to gain muscle and strength quickly, try strength training.

  • The key is getting strong; muscles will come after that.

  • Cardiovascular exercise is good. But keep in mind that the more cardio you do, the harder it will be to gain muscle.

Mike’s Visions for Legion and the Fitness Industry

  • Mike frowns upon the industry's obsession with making the body “pretty.”

  • It may be physically healthy to be obsessed, but it can be emotionally and psychologically unhealthy.

  • Mike wants the “evidence-based movement” to keep growing, where credible people educate others about fitness.

  • He wants fitness resources to be more accessible by laymanizing jargon.

  • Mike wants his competitors to follow his lead in funding more scientific research in the sports nutrition space.

  • Expect transparency in Legion’s manufacturing and third-party testing.

  • Legion is also going to use only 100% recycled plastic and refill bags instead of new tubs for supplements. The company will also partner with a charity that works to clean up plastic waste.

How Mike Matthews Lives a Life Ever Forward

  • Mike is focused on self-improvement and having a system to achieve that.

  • He keeps an open mind and is willing to try things.

  • Mike also believes in the “more for less” method.

  • When he has a vision, he makes a conservative estimate of the time and energy it will take to achieve it. Then, he doubles it and ponders if he’s okay with that. If he is, then he goes all in.

  • Focusing on the details makes the compound effect more substantial.

  • Don’t take a shortcut in doing the work you need to do.

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5 Powerful Quotes from This Episode

  1. “Add things that are likely to make a difference. That's where the next level of education needs to occur. You don't need to know anything beyond the fundamentals in the beginning.”

  2. “If what you're doing mostly makes sense, if the volume you're doing right now is not producing results, chances are you could just increase that, and that will start producing results.”

  3. “Instagram standards are so ridiculous because of how many people are lying. You can stay lean if you're willing to be miserable and if you're on drugs chart, you can stay super shredded. It's not healthy, and you're not going to feel good.”

  4. “Are you training hard enough? A lot of people actually go to the gym, and they're not. They might have a great program on paper, but they just don't train very hard.”

  5. “The importance of volume, that's something more and more research is indicating that is one of the key levers that you need to pull to continue getting bigger and stronger.” 

About the Guest

Mike Matthews is the founder and CEO of Legion Athletics. He is an author, entrepreneur, and fitness coach based in Northern Virginia. Legion Athletics is a scientific-based fitness and supplements company.

To connect with Mike, you may reach him on Instagram. To see more of his content and products, visit legionathletics.com.

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Enjoy The Podcast?  

If it’s a resounding yes, feel free to like, share, and subscribe to the podcast.

Think we’re a 5-star podcast? If you do, we'd love to see your review. Help us reach more people and cater to our audience better. It takes just a few seconds to provide your valuable feedback here on Apple Podcasts 

Do you want to start on a sustainable fitness journey? Join the EF Nation private Facebook group! Connect and engage with other listeners and expand upon this episode at https://www.facebook.com/everforwardradio.

FREE guide to podcasting! Learn more about starting your own podcast in Chase's free “Ultimate Beginner's Guide to Podcasting” at OperationPodcast.com.

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Mar 5, 2020

EFR 291: CORONAVIRUS - What Is It, How You Can Get It, and How to Protect Yourself From It

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Today’s episode is an interesting collaboration between the May’s Anatomy Podcast and Ever Forward Radio. May Yazdi-Chewning, RN, BSN, FNP-Student and Chase Chewning, MS, ACE CHC discuss current updates and facts on the novel coronavirus (COVID-19) and take some of your questions submitted on Instagram. Join them in furthering your knowledge on the novel coronavirus and stay abreast to the most up-to-date information.

Connect w/ May @mayyazdi

Connect w/ Chase @chase_chewning

Podcast resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Mar 4, 2020

EFR 290: Are Masterminds Worth It, What Makes a Good Coach, and How to Work Out of Fulfillment

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We all essentially want the same thing in life and in business, I believe, and that is fulfillment. To live fulfilled lives and work in an industry that helps others as much as it does yourself. I share my experiences of how over the last several years I have found fulfillment in my profession as a coach and podcaster, my thoughts on masterminds, coaches, and mentors in general, as well as how I help others stand firm in their passion and purpose.

Connect w/ me on Instagram @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

  • Save 20% on Strong Coffee <-- try their amazing coffee or match for a strong body and strong mind! 15g collagen, 5g MCTs and sustained release caffeine for a pick me up without the crash or jitters! Code "CHASE" for 20% off!

Podcast resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Mar 2, 2020

EFR 289: How to Improve Your Fitness Through Mobility with Joe Yoon

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Do you find yourself struggling with increasing weights to your lifts? Do you feel discomfort even with regular activities? Many people neglect to develop their flexibility as they start their fitness journey. However, mobility plays a role in helping you better achieve your fitness goals.

In this episode, Joe Yoon shares his expertise on mobility and how it fits into your overall physical fitness. He talks about why stretches are crucial in workouts, as well as how to optimize your mobility exercises. Joe also contemplates on the online industry of fitness content as he shares his vision of a more supportive and generous community.

Tune in to this podcast if you want to understand how your flexibility can help you become fitter and healthier.

Connect w/ Joe @joetherapy

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

Here are three reasons why you should listen to the full episode:

  1. Discover how mobility exercises make you stronger both inside and outside the gym.

  2. You’ll learn a lot about improving your fitness from a massage therapist.

  3. You’ll realize that it’s hard to choose between making as much money as possible and genuinely helping clients in the fitness industry, but you don’t have to forego one for the other.

Episode Highlights

Joe's Beginnings

  • Joe started as a personal trainer who got to shadow a therapist.

  • He then went into the golf industry and saw how clients had struggled with their mobility.

  • He applied what he learned about the importance of mobility into other movement types beyond golf.

Immobility

  • Most people first encounter difficulties with mobility when they try to do something new and find that they can't do it without discomfort.

  • Exercises that require high mobility, such as overhead work, can make people aware if they lack flexibility.

The Benefits of Mobility 

  • Mobility exercises allow you to be better in your daily activities.

  • Focusing on developing flexibility can help you perform difficult lifts while reducing your chances of injury.

Balancing Mobility and Strength Exercises

  • If you have trouble with completing certain parts of your technique due to inflexibility, try to increase the time between mobility exercises and intense, strength-building exercises.

  • Your body needs time to adapt, so let your body rest between these workout sessions.

Stretching

  • Static stretching isn't necessarily inadequate, even if it leads to some temporary drop in maximum strength.

  • Proper timing, as well as warm-up exercises, is key to optimizing your routine.

  • Focus your stretches on tight and sore areas.

  • Never forget to do your dynamic stretches.

Everyday Mobility

  • Just nine minutes a day can make all the difference.

  • Flexibility exercises are like a gateway to greater fitness.

Mobility as Strength Training

  • The strength of each body part affects how other muscle groups will perform during exercise.

  • Hence, it would help if you build strength holistically by including compound workouts that target many muscle groups at the same time.

  • The best stretches are those that involve large portions of the human body.

  • A study found that even very sedentary people gained some muscle mass when they started with mobility exercises.

Strengthening Exercises as Mobility Workouts

  • At the same time, strength training can help people become more flexible with their bodies.

  • Eccentric and concentric contractions during resistance training help you increase your flexibility.

Joe's Holistic Perspective on the Human Body

  • Joe became a personal trainer first before becoming a massage therapist.

  • His general expertise allows him to pinpoint how his clients can keep on doing intense exercises without getting hurt.

  • He now works on publishing content so that he can help more people through his knowledge and expertise.

Thoughts on Online Fitness Gurus

  • While Joe appreciates how the Internet allows more people to learn about fitness, he thinks that there is much room for improvement.

  • Many fitness enthusiasts set up an online persona that emphasizes their physical fitness and nothing more.

  • People can act differently from how they project themselves online, and it can be a struggle to go past first impressions. 

Injuries

  • People struggle when they receive injuries since most of them want to become active again as fast as possible.

  • Many of them get injured again as they try to rush the healing process.

  • It's essential to seek professional help and abide with your therapy program.

The Business of Fitness

  • Many people enter the fitness industry with the intent of earning as much money as possible.

  • On the other hand, some people genuinely care about their clients. They even give free access to valuable learning resources.

  • Joe hopes that greedy and selfish entrepreneurs may learn from their more genuine competitors.

  • Joe gets evidence-based tips from his professional contacts and merges it with his firsthand experience in the fitness industry.

  • The result is that he gives viewers and clients useful fitness guidance. 

  • His expertise also means that Joe can come up with innovations, such as using a tennis ball as a cheap self-massage tool.

5 Powerful Quotes from This Episode

  1. “I call it (stretch exercise) like a gateway drug, in a good way.”

  2. “There was a study where very sedentary people started stretching, and they gained a little bit of muscle.”

  3. “Some people just hurt bending over without any weight, so if we can get them moving and feeling better, it might empower them and also give them the confidence to move more and not be afraid to lift something up off the ground.”

  4. “I think people are just trying to get views, and they get pissing matches with everyone so it's like the verse, whatever. You're calling this person out, and it's good for the views, and I'm sure you're making great ad spend on and whatever ad money on it, but it's not really doing great things for fitness.”

  5. “Injuries are the worst, especially with people in fitness and athletics, because they want to be the best. They're trying to be the best version of whatever they're trying to do. So when they get hurt, it's tough for them to take a step back.” 

About the Guest

Joe Yoon is the owner of Joetherapy, where he helps clients improve their mobility through evidence-based techniques. He is a certified personal trainer and massage therapist, and he draws from these two fields to give his clients unique insights about fitness.

To connect with Joe, reach out to him on Instagram. To see more of his content and products, visit joetherapy.com and check out his channel on YouTube.

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Feb 27, 2020

EFR 288: Love, Justice, Wisdom, and Power - The Four Life Themes with John Voris

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For decades John Voris has studied and read ancient and modern philosophers as well as a wide range of psychology and metaphysical writings both eastern and western. He wanted to know why some people succeeded and others failed at certain career paths even though they had the same education and background and intelligence.

He put together a program based on his own observations and supported by his studies, his own wisdom and the intelligence of hundreds of philosophers and psychologists throughout the centuries. This approach has led to new insights by connecting old ideas together then giving them a personal application.

By tapping into all this esoteric knowledge John Voris is able to identify several hidden aspects to your being. When you understand and leverage your authentic nature you can express yourself freely and open yourself to your true motivations and desire creating more energy and well-being in your life.

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Shop using the link/code below to save you money and to further support the show - THANK YOU! 

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching services at EF Coach, podcasting consulting and production services, EF Radio guest requests or to have Chase as a guest on your podcast please email him directly at chase@everforwardradio.com.

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Feb 26, 2020

EFR 287: Top 5 Recent Books for Personal Development and Entrepreneurship

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Reading has always been an integral way I continue my education and exploration of my self; the path of where I am and where I want to be has often been made clear in the pages of books. In this episode I share five of my most recent reads that have provided unique insight to me as a person and business owner.

Connect w/ me on Instagram @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Feb 24, 2020

EFR 286: The Non-Diet Diet - How to Stop Counting Calories and Start Living Again with Katie Hake

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Have you ever tried to modify your eating habits and along the way you start to feel constrained? Having to abide by strict rules or restricting yourself in any way, especially when it comes to our nutrition, can work in the short term but may build resentment or negative food relationships in the long term. Registered Dietician and personal trainer Katie Hake is here to help you break the mold and adopt the "non-diet" diet of stopping all the calorie or macro counting and get back to living again!

Connect w/ Katie @kthake

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Feb 20, 2020

EFR 285: Train Like Prayer - How Elite Athletes Push Past Mental and Physical Limitations with Sanjay Rawal

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Running 3,100 miles may seem physically impossible, yet there are individuals doing it and even doing multiple times. Elite athletes and ultramarathoners may seem like a rare breed but they have conquered both the physical and the mental limits in ways most of us cannot quite fathom.

Sanjay Rawal is not only one of them but a talented filmmaker bringing examples of elite human potential to the creative forefront. Regardless of your preferred form of exercise, the number one thing that limits performance is the mind. Sanjay shares how we can all step into flow, into our most high-performance state, and enjoy it.

Connect w/ Sanjay @mrsanjayr

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Feb 19, 2020

EFR 284: Social Climbing and Maintaining Your Integrity in Interpersonal Relationships

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Intention. It call comes down to the reason why we do anything that helps us maintain our integrity, this rings especially true in our relationships. Social climbers are out there and will continue to use platforms like social media or networking for their personal agendas, so the question posed is - How do we become aware of this when it happens, become clear of our intentions, and maintain integrity in our interpersonal relationships? 

Connect w/ May @mayyazdi

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Feb 17, 2020

EFR 283: Wellness at the Workplace and the Importance of Parasympathetic and Sympathetic Nervous System Balance with Stephanie Erazo

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Breathe, just... BREATHE! Taking a pause from our busy lives often seems like a luxury, but going too long in fight-or-flight mode can lead to detrimental health effects. Stephanie Erazo knows this all too well, suffering crippling panic attacks from working too much and ignoring her personal wellness.

After a successful career as a producer for multiple syndicated TV shows on CNN Stephanie chose to leave corporate America. She has since learned from her wellness negligence and has created a new lifestyle and new business to help others do the same!

Connect w/ Stephanie at TravelSlay.co

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Shop using the link/code below to save you money and to further support the show - THANK YOU! 

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Feb 13, 2020

EFR 282: What the Darkest Times of our Lives Have to Teach Us with Noah Kingery

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Noah Kingery, 250 plus pounds at the tine, was dangling his feet off of the ledge of his downtown Los Angeles penthouse, completely intoxicated and his body full of heavy duty pain killers. It was in that moment Noah's life became the most important thing to him. It was those hours of being in the heart of darkness he found the gift in it all. Noah has since lost over 150 pounds, is now six years sober, and helps other obese individuals battle their darkness on their journey back to wellness and fulfillment.

Connect w/ Noah @transformtationaltruth

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Shop using the link/code below to save you money and to further support the show - THANK YOU! 

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

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Feb 12, 2020

EFR 281: MASTER CLASS - Scientific Yet Simple Ways to Reduce Jet Lag and Improve Travel Health

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Welcome to your travel health master class! In this episode, I go over scientific evidence as to why we become jet lagged and how to overcome it ahead of, during, and after travel. Also, over the years of being a certified health coach and heavy traveler myself I have come up with many travel hacks and usage of key supplements to reduce my travel fatigue, maintain sleep health, and reduce illness.

Connect w/ me @chase_chewning

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching services at EF Coach, podcasting consulting and production services, EF Radio guest requests or to have Chase as a guest on your podcast please email him directly at chase@everforwardradio.com.

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