In this episode of The FitBod Blueprint, Coach Phil Pirtle and Tyler Wiebe dive deep into one of the most overlooked pillars of health and fitness: sleep. With the holiday season in full swing and stress levels rising, it’s more important than ever to focus on quality rest.

Phil and Tyler break down the 3-2-1 Sleep Method, a simple yet powerful strategy to optimize your nighttime routine:

• 3 hours before bed: Stop eating to improve digestion and sleep quality.
• 2 hours before bed: Limit water intake to avoid sleep disruptions.
• 1 hour before bed: Eliminate or reduce blue light exposure for better melatonin production.

They share practical tips, personal routines, and insights on how improving sleep can supercharge your energy, enhance muscle recovery, and sharpen your decision-making. Plus, they explore how small changes in your nightly habits can lead to big results in your fitness journey and overall well-being.

Whether you're a busy parent, a dedicated athlete, or someone looking to feel more rested and energized, this episode offers actionable advice to help you wake up refreshed and ready to tackle your goals.

🎧 Tune in, subscribe, and let Phil and Tyler guide you to better sleep and better results!

👉 Follow Phil on Instagram: @PirtleCoaching
👉 Follow Tyler on Instagram: @tyler__wiebe
👉 Learn more at FitBodInstitute.com

Don’t forget to leave a review and share your sleep success stories with us!

Summary
In this episode of the FitBod Blueprint, Coaches Phil and Tyler discuss the intricacies of designing a personal training program. They explore the importance of understanding client needs, time constraints, and the significance of enjoyment in exercise selection. The conversation delves into the benefits of compound movements, the concept of intensity, and the RIR (Reps in Reserve) method for gauging workout effectiveness. The coaches emphasize the need for realistic goal setting and the importance of finding a training routine that fits individual lifestyles.

Takeaways

• Decision fatigue is a common reason people seek coaching.
• Understanding a client's time constraints is crucial for program design.
• Setting realistic goals is essential for long-term success.
• Resources available to a client will dictate exercise selection.
• Enjoyment in workouts leads to better adherence and results.
• Compound movements provide the best bang for your buck in training.
• Intensity can be gauged using the RIR method.
• Training to failure should be used sparingly to avoid injury.
• A well-rounded program includes both upper and lower body exercises.
• Finding a training routine that fits your lifestyle is key.

Chapters
00:00
Introduction and Weather Talk
05:59
Designing Your Own Training Program
12:12
Setting Realistic Goals and Resources
17:46
The Importance of Compound Movements
23:50
Final Thoughts on Program Design

Welcome to the debut episode of the Fit Bod Blueprint podcast! In this episode, we explore exercise selection with a fun and lighthearted twist: "Date, Mary, Eliminate." It's all about bringing enjoyment to your fitness journey—deciding which exercises you love, which are worth committing to, and which just don’t spark joy. Tune in for an engaging discussion that reminds you the gym can be a place for growth, results, and yes, a little fun along the way.