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TimeStamps

0:00 – Intro: Can you really drink and still lose fat?

2:15 – Why alcohol slows down fat burning (the science explained simply)

5:42 – How alcohol affects testosterone, muscle growth & recovery

8:20 – “It’s not just the drinks—it’s what comes with them” (late-night food trap)

11:05 – The calorie breakdown: beer vs wine vs liquor vs cocktails

14:37 – Does moderation actually work or is it a trap?

18:10 – Weekend drinking: the hidden reason progress stalls

21:22 – The social pressure problem: handling friends & work events

24:48 – How to plan alcohol into your weekly calories

28:33 – Strategies to reduce the damage when drinking

32:11 – Real client story: the guy who dropped 20 lbs while still drinking weekly

35:45 – Why “all or nothing” thinking kills fat loss progress

39:02 – The hydration & recovery hack every drinker needs

42:15 – How to mentally reframe alcohol so it doesn’t control your results

46:28 – Rapid-fire Q&A: Can tequila be “healthy”? What about red wine?

50:12 – Final takeaways: The truth about alcohol and sustainable fat loss

00:00 – Welcome to the Shrimp Era

Why most desk workers look like “shrimp” and how posture problems start

02:25 – Rear Delts: The Forgotten Muscle

Why your rear delts are weak and why it matters more than you think

05:15 – Ergonomics 101: Fix Your Setup

Exact desk, chair, and screen setup to improve posture while working

10:30 – The Magic 3 Core Movements

3 simple floor exercises to re-engage your abs and glutes at home

14:00 – Deadlifts for Desk Guys

Why deadlifts are king for posture—and how to do them safely

20:00 – Posture Test You’ll Probably FailThe 90-90 wall test to reveal how bad your posture really is

24:50 – TYV Raises for Shoulder Alignment

A powerful corrective drill for your traps, delts, and back

33:00 – Best Posture Exercises in the Gym

From rear delt flies to machine rows—exact moves you need to program

41:00 – Lower Back of Steel: Roman Chair Work

Strengthen your spinal erectors and grow taller (seriously)

45:30 – Farmer’s Carries & Front Rack WalksOne of the most functional posture fixes (and grip strength boosters) you can do

50:00 – The Real-Life Win of Getting Stronger

How one client shocked his coworkers by effortlessly lifting heavy during an office move

51:40 – Your Daily Posture Blueprint

Step-by-step recap: ergonomic fixes, daily drills, and strength work to bulletproof your body

00:00 – Intro & What’s Coming Up

Meet Coach Chris & Coach Brett as they share fitness hacks for corporate life—office, WFH, and travel.

00:21 – Office Workers: Must-Do Hacks

✅ Carry protein snacks everywhere

✅ Swap soda for diet soda or water

✅ Keep a water bottle handy for hydration & steps

✅ Go to the gym before or after work—no detours home!

✅ Don’t let your comfy chair trap you

15:02 – Work-From-Home: Beat Low Steps & Snacking

🏠 Stand-up desk, walking pad, under-desk cycle

🚶‍♂️ Walk after meals

🥗 Meal prep so you’re not ordering pizza

🚫 Keep tempting snacks OUT of the house

⏰ Block workouts into your calendar

💪 Minimal home gym gear = big results

26:30 – Frequent Travelers: Stay Fit on the Go

✈️ Bring resistance bands & door anchors

🏋️‍♂️ Adjust weights if hotel equipment feels different

🍗 Prioritize lean proteins & veggies at business meals

🥖 Skip or cut down carbs & sauces when dining out

🍟 Fast food? Go for high-protein, lower-calorie picks (Chick-fil-A grilled, Chipotle bowls)

⏳ Skip breakfast to save calories for business dinners if needed

41:25 – Real Life Talk & Client Stories

🎙 Chris shares travel chaos & family emergencies

😱 Brett talks panic attacks, sports injuries, and tough client stories

😂 Plus: Why is Canadian bacon called “Canadian”?

50:03 – Wrap-Up & Takeaways

👉 Keep it simple. Plan ahead. Make the best choice you can—even on the road.

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