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Davis Fitness Method

Davis Fitness Method

Von: Steven Davis
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 Davis Fitness Method Podcast is a show designed to help you create a healthy and balanced lifestyle with sustainable fitness outcomes.Copyright 2021 All rights reserved. Fitness, Diät & Ernährung Gymnastik & Fitness Hygiene & gesundes Leben
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  • Fitness on Easy Mode: The Mindset Shift That Fixes Everything

    Fitness on Easy Mode: The Mindset Shift That Fixes Everything
    Feb 13 2026

    How do you make fitness feel easier without watering it down? Steven Davis and Tris Cason break down what “easy mode” actually means, why it’s relative to your current skill level, and how coaches should meet you where you’re at without letting you hide from accountability. They talk meal plans vs macros, consistency without tracking, red-light foods, and why “discipline” is usually just a routine you’ve practiced long enough.

    Key topics

    • Why “fitness easy” is relative to your starting point

    • Tris’ story: intimidation, the S&C class, and the first momentum shift

    • Coaches meeting clients where they are (without enabling avoidance)

    • Meal plan vs macros vs portion-based tracking (and how to progress between them)

    • Consistency without tracking still requires accountability (just different metrics)

    • “Red light foods” and why knowing yourself matters

    • Making fat loss easier: environment, constraints, and support at home

    • Habit stacking and the 80% rule (add only what you can sustain)

    • Why “discipline” is usually identity + routine, not superhero willpower

    • Keeping training simple long enough to build real skill

    Chapter list

    1. 00:00 What does “fitness on easy mode” actually mean?

    2. 03:00 Tris’ origin story: intimidation, S&C class, and momentum

    3. 08:00 Why “easy” changes as your skill level changes

    4. 12:00 Meal plan vs macros vs “don’t make me think” coaching

    5. 18:00 If you won’t track food, what are we tracking?

    6. 24:00 The easiest win: protein consistency without obsession

    7. 30:00 Social life, weekly averages, and flexible dieting done right

    8. 36:00 Red light foods, cravings, and setting your environment up

    9. 41:00 The 80% rule: habits, stacking, and when to pull back

    10. 47:00 Discipline isn’t magic, it’s routine + identity

    11. 51:30 Wrap: reduce friction, build skill, keep it repeatable

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    54 Min.
  • Why You’re Not Actually Plateaued (And What to Fix Instead)

    Why You’re Not Actually Plateaued (And What to Fix Instead)
    Jan 29 2026
    Plateaued and not sure why? In this episode, Steven Davis and Tris Cason break down how to tell if you’re actually stuck or just dealing with a “fake plateau” caused by technique breakdown, poor recovery, or inconsistent effort. They use real coaching examples (front lever, bench, RDLs, squats) to explain how compensation limits progress, why your body will force a deload if you don’t plan one, and how RPE (and even velocity feedback) helps you train hard without wrecking form. They also cover the underrated basics that cap performance fast: sleep, fueling, hydration, and stress, plus simple “emergency plan” habits that keep you on track when life gets chaotic. Key Takeaways 1) Most plateaus are not “you’re stuck,” they’re “your system is stuck.” You might be plateaued if: The numbers aren’t moving for weeks, not days You’re repeating the same approach and getting the same result Technique keeps “finding new ways to survive” instead of getting cleaner 2) Plateau Lens #1: Are you loading the right tissue? A lot of people “hit a plateau” because they’re compensating. Example: RDLs get messed up from the unrack (poor brace, lats not set, spine dumped into extension, bar drifts) You can lift a decent load like that… until you can’t Fix mechanics and the plateau often disappears 3) Plateau Lens #2: Are you under-recovered? If recovery is the limiter, performance will stall or slide. Common causes: Poor sleep Poor fueling (especially carbs and protein) Psychological stress spilling into everything Too much total training volume (lifting + extra classes + life) Steven’s point: your body will “plan” a deload if you don’t. Sometimes it’s fatigue. Sometimes it’s injury. 4) Plateau Lens #3: Are you under-stimulated? (rarer) Some people aren’t truly plateaued. They’re just repeating the same load and effort forever. High execution but no progression = eventually stuck Effort has to trend upward over time (RPE creeping up is progress) 5) Skill is strength you earn Technique is a form of strength. Fatigue is the enemy of skill RPE (and even velocity tracking) helps preserve technique while still progressing Percent-based programs can fail when they’re built off old maxes and force compensation 6) Fixing technique is sometimes the plateau solution Examples discussed: Clean unrack improves the whole RDL Front squat stays quad-dominant, not a “lean forward and survive” squat Split squats done too fast create “slinky reps” and sloppy foot pressure Pauses and isometrics can force quality when people can’t slow down on their own 7) Hydration matters more than people think Tris mentions dehydration can hit performance hard even when you don’t “feel” dehydrated. Fatigue can be a dehydration signal for some people. 8) Nutrition systems prevent “life chaos plateaus” Big idea: remove decisions before stress hits. Examples: If you need takeout, order a meal that fits the goal (not a reward meal) Have an “emergency option” in the fridge/freezer for the nights you’re cooked Consistency makes it easier to identify what actually caused the stall Practical Actions (listener-friendly) If you feel plateaued, run this quick checklist: Is this a real plateau? (2–3+ weeks of no progress, not 2 bad sessions) Is technique breaking down before fatigue? If yes, you’re not plateaued, you’re mis-loading. Are you sleeping and eating enough to recover? If not, fix that first. Are you hydrated today? Don’t guess, check. Are you progressing effort over time? If everything is always the same, results will be the same. Regress to progress: rebuild the foundation, then reload. Quote-ish Moments “Your body will plan its own deloads.” “Fix it up top. Once you’re under load, you’re probably not getting back out.” “The reps and load don’t matter if execution doesn’t matter.” Connect with us on Social: Instagram Facebook Twitter Youtube Schedule your Movement Screening at no cost to you here
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    55 Min.
  • Are You Actually Making Progress in the Gym? The Real Signs Most People Miss

    Are You Actually Making Progress in the Gym? The Real Signs Most People Miss
    Jan 8 2026
    What this episode is about A lot of people train consistently and still feel unsure if it’s “working.” This episode breaks down the clearest signs you’re progressing, why progress can look messy, and how to track the right things without getting obsessed. The #1 sign you’re improving (before strength goes up) You move better. More stable reps, less “limb noodle” energy Better control of joints through the movement Less shaking, cleaner positions, smoother execution Why this shows up first: Better technique often increases how much stress the target tissue actually gets. That can make a set feel harder even if the reps don’t immediately go up. Progress isn’t only “more weight” Other real progress signals: Tempo control improves (you can slow down, own the eccentric, stop getting yanked around by the load) Technique holds up as load and fatigue increase (especially on squats and free weights) You can push closer to true effort without panicking or bailing early Effort is a skill, and most people underestimate what they can do Machines vs free weights: why “failure” is different Free weights usually show technical breakdown before true muscular failure Machines let you push closer to failure earlier because technique demands are lower For newer lifters: use machines strategically to learn what hard effort actually feels like, safely “Pick exercises you can actually do” If you choose movements outside your current capacity, you’ll feel like you’re working hard but the stress won’t hit the right place. Steven breaks down a key idea: You can’t actively control a range you don’t passively have Example: limited straight-leg raise → RDL turns into back flexion instead of hip flexion Practical fixes mentioned: Reduce range (hands to kneecap) Add knee bend (more “squatty” hinge) Use ramps or regressions Progress range over time instead of forcing it day one A major progress sign: performance doesn’t drop session to session If you’re constantly worse the next workout, it’s often not “lack of willpower.” It’s recovery mismatch. Key points: More is not automatically better Some people grow on 5–6 sets per muscle per week “10 sets per week minimum” is not universal Big takeaway: Train at a level you can recover from so performance trends upward. The recovery indicators to watch Less lingering soreness over time (4 days → 2 days → 1 day) Fewer aches and joint irritations building week to week You feel like you can repeat the session without getting crushed Deload idea: You’ll usually know you need one. Don’t force yourself to “match volume” when your body is clearly telling you to back off. Programming that makes progress easier to see Linear progression is easiest to track (especially for beginners): Build reps within a range Hit the top of the range Add weight, reps drop, repeat More advanced or variety-based programs (DUP, conjugate) can work great but progress is less obvious day-to-day because: Rep ranges and intensities change You’re not chasing max effort every session More reps in reserve = more practice and better recovery One of the biggest “hidden” progress markers Your perception changes. Things feel less intimidating Loads that used to look scary become normal Your internal “this is hard” scale becomes more accurate Coaching example shared: Someone rates 90 lbs as 8/10 effort Add weight, still says 8/10 Reality: they just didn’t know what true effort felt like yet Don’t ignore aerobic capacity if you want better lifting A better aerobic base helps: Faster recovery between sets Lower resting heart rate Less fatigue from everything you do Practical cardio guidance mentioned: Roughly 60 minutes/week to maintain Around 90 minutes/week to improve Choose a modality you tolerate (bike, row, ski) to avoid joint stress or sprint injuries Tracking progress outside the gym (without losing your mind) Recommended tracking options: Circumference measurements (more sites = clearer story) Scale trends (daily is best for trend clarity, not emotion) Photos (monthly or weekly) Clothes fit (your jeans are doing circumference measurements whether you like it or not) Important scale notes: Weight fluctuates from carbs, sodium, stress, sleep, hydration, digestion Focus on weekly averages, not one dramatic weigh-in Don’t cherry-pick your highest or lowest number Quote-worthy moments “Every session is not Super Bowl Sunday.” “Effort is a skill.” “If you could be green recovery every day, you didn’t train hard.” Listener action steps If you want a simple checklist from this episode: Track one main lift or movement quality marker per training block Track 1–3 body measurements plus weekly average scale weight Make sure performance trends upward across weeks (not just isolated wins) Stop changing everything at once if you want clear data Want help? If you...
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    56 Min.
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