Welcome to a special year-in-review episode where I'm pulling back the curtain on everything that happened with THIRST gym in 2025. This was my biggest growth year yet—crossing 6K YouTube subscribers, getting monetized, purchasing our own gym facility, and expanding across multiple platforms. But it wasn't all wins. I'm also sharing the setbacks, the expensive mistakes, and the hard lessons that are shaping my 2026 strategy.

In This Episode, You'll Learn:

1. How I grew my YouTube channel to over 6,000 subscribers and finally got monetized (plus why hiring a video editor was a game-changer)
2. The strategy behind bringing the podcast back and building steady listenership while testing new formats
3. What drove 4,000+ new Instagram followers and created some of my most viral posts ever
4. The reality of purchasing vs. renting a gym facility—the ups, downs, and financial implications (see episode 51 here)
5. How we streamlined our gym business operations even as total revenue decreased (and why that was actually the right move)
6. My biggest mistake of 2025: outsourcing online client growth strategies and why it didn't deliver (but what I still learned from the experience)
7. What's changing in 2026: more frequent shows, more guests, and the experiments I'm running

If you're a fitness professional trying to build a content platform, grow your business, or scale your gym, this episode gives you a transparent look at what actually works—and what doesn't. I'm not sugarcoating the challenges or hiding the failures. This is real-world insight from someone actively building in the trenches.

Whether you're just starting your content journey or you're already established and looking to level up, there are actionable takeaways here that can save you time, money, and frustration.

Thank you to everyone who has supported the podcast, watched the YouTube content, followed on Instagram, and engaged with this brand. Your support makes this possible, and I'm committed to delivering even more value in 2026.

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website:

Most fitness certifications give you ONE chapter on nutrition, then send you into the real world where clients immediately ask about keto, intermittent fasting, and whether they need to eat 6 meals a day to "boost their metabolism."

Sound familiar?

This episode bridges the gap between what your certification taught you and what you actually need to know to confidently guide clients on nutrition. We're diving deep into energy balance, macronutrient optimization, meal timing myths, evidence-based supplementation, and most importantly—how to communicate nutrition principles in a way that creates real adherence and results.

This isn't surface-level advice. This is the practical application of nutrition science that separates adequate trainers from exceptional ones.

Energy Balance Mastery

• Why energy balance is the foundation that determines all body composition changes
• The four components of Total Daily Energy Expenditure (TDEE) and why they matter
• How to create sustainable deficits without destroying your client's metabolism
• The minimum effective dose approach to fat loss

Macronutrient Strategies

• Evidence-based protein requirements: 1.6-2.2g/kg for resistance-trained clients
• How to adjust protein during fat loss phases to preserve muscle mass
• Carbohydrate needs based on training demands (not diet trends)
• Setting fat intake for optimal hormonal function and adherence

Meal Timing & Frequency Truth

• What the research actually says about eating 6 meals vs. 3 meals per day
• The real story on the "anabolic window" and post-workout nutrition
• How to optimize protein distribution for muscle protein synthesis
• Making intermittent fasting work (if clients want to use it)

Supplement Science

• The only supplements with strong research backing (spoiler: it's a short list)
• Why BCAAs and most fat burners are a waste of money
• Creatine, caffeine, and protein powder—how to use them effectively
• Understanding scope of practice with supplement recommendations

Communication & Behavior Change

• How to meet clients where they are instead of overwhelming them with information
• Teaching clients to think critically vs. just following meal plans
• Addressing adherence factors that actually matter in real life
• When to refer to a Registered Dietitian (and why it builds trust)

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website:

80% of personal trainers quit within their first year—not because they lack knowledge, but because nobody prepared them for the reality of the job. In this episode, I break down the three critical phases of your first 90 days as a personal trainer and provide the tactical, real-world advice you need to build a sustainable, successful career in fitness.

Whether you just got certified, you're a few weeks into your first training job, or you're two months in wondering if you made the right choice—this episode gives you the survival guide nobody else provides. From building your client base to managing imposter syndrome, from mastering gym politics to optimizing your business with data, we cover everything your certification program didn't teach you.

→ The shocking statistic about new trainer dropout rates and why it happens

→ Why the first 90 days aren't a grace period—they're your foundation

→ The relationship-building mistake that costs new trainers thousands in lost revenue

→ How to approach your first clients: underpromise and overdeliver

→ The admin mistakes that damage your professional reputation

→ Why successful trainers are specialists, not generalists

→ The truth about imposter syndrome and how to work through it

→ Energy management strategies to prevent burnout

The Three Phases Framework:

• Days 1-30 (Absorption Phase): Learning your environment, mastering systems, and understanding gym culture
• Days 31-60 (Establishment Phase): Building your client base, refining processes, and handling retention challenges
• Days 61-90 (Optimization Phase): Using data to improve, identifying your niche, and setting up long-term success

Critical Skills & Strategies:

• Why knowing how to program workouts is only 20% of success
• The "floor presence" strategy for organic client acquisition
• How to build relationships with facility staff that lead to referrals
• Documentation systems that improve client retention
• Handling cancellations, no-shows, and the 8-12 week dropout danger zone
• Managing energy and avoiding early burnout
• Overcoming imposter syndrome as a new professional

The 7 Non-Negotiables:

1. Show up consistently and professionally
2. Put client experience above everything else
3. Stay humble and curious
4. Build relationships, not just client lists
5. Track everything you do
6. Invest in yourself continuously
7. Think long-term from day one

✓ Speed work MUST come first in training sessions when your CNS is fresh

✓ Keep speed sessions to 300-600m total volume with full recovery between reps

✓ Implement 1:10 to 1:20 work-to-rest ratio minimum for true speed development

✓ Film yourself running to identify and correct technical inefficiencies

✓ Train across the force-velocity spectrum: maximal strength + explosive power + high-velocity speed

✓ Allow 48-72 hours recovery between high-intensity speed sessions

✓ Use progressive overload with plyometrics, Olympic lifts, and resisted sprints

✓ Always match your training to sport-specific demands

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this...

Most athletes think getting faster is simple: just run more sprints. But that's only scratching the surface. In this episode, we dive deep into the REAL science of speed development—from neural adaptations and power production to biomechanics and the mental game that separates good athletes from elite speedsters.

Whether you're a competitive athlete, weekend warrior, or coach looking to level up your programs, this comprehensive guide will change how you approach speed training forever. This isn't your typical "run faster" content. We go BEYOND the surface to explore the neuroscience, biomechanics, power development, and programming strategies that actually work.

✅ Why your nervous system (not your legs) determines your speed

✅ The force-velocity curve and rate of force development explained

✅ Technical mistakes that are killing your speed (and how to fix them)

✅ The mental component elite sprinters use to unlock performance

✅ How to program speed training for maximum results

✅ Sport-specific speed strategies for football, basketball, soccer & more

✅ Common mistakes that keep athletes slow (even when working hard)

→ The Neural Foundation of Speed

• Motor unit recruitment & rate coding

• High-threshold motor units & Type II muscle fibers

• Intermuscular coordination & stretch-shortening cycle

• Central nervous system fatigue

→ The Power-Speed Relationship

• Force-velocity curve fundamentals

• Rate of force development (RFD)

• Olympic lifts, plyometrics & reactive strength training

• Horizontal vs. vertical force application

→ Technical Efficiency: The Hidden Speed Killer

• Ground contact time & biomechanical efficiency

• Proper posture and body positioning

• Arm action mechanics & stride optimization

• Common technical faults and how to fix them

→ The Mental Component of Speed

• The paradox of "relaxed effort"

• Visualization & mental rehearsal techniques

• Confidence, flow state, and attentional focus

• How tension kills speed performance

→ Sport-Specific Speed Development

• Linear speed vs. multidirectional speed

• Acceleration vs. maximum velocity training

• Speed endurance & repeated sprint ability

• Position-specific training needs

→ Programming for Speed Development

• Periodization principles for optimal results

• Weekly training structure & session design

• Volume, intensity, and recovery guidelines

• Exercise selection and progression strategies

→ Common Mistakes That Keep Athletes Slow

• Training speed when fatigued

• Neglecting strength development

• Ignoring technique work

• Insufficient recovery between sessions

• Sport-specific training neglect

✓ Speed work MUST come first in training sessions when your CNS is fresh

✓ Keep speed sessions to 300-600m total volume with full recovery between reps

✓ Implement 1:10 to 1:20 work-to-rest ratio minimum for true speed development

✓ Film yourself running to identify and correct technical inefficiencies

✓ Train across the force-velocity spectrum: maximal strength + explosive power + high-velocity speed

✓ Allow 48-72 hours recovery between high-intensity speed sessions

✓ Use progressive overload with plyometrics, Olympic lifts, and resisted sprints

✓ Always match your training to sport-specific demands

→ "The Science and Practice of Strength Training" by Zatsiorsky

→ Frans Bosch's motor learning and coordination...

Your pre-workout might be destroying your long-term motivation. Here's why.

Most lifters think they need MORE stimulation to stay motivated – stronger pre-workout, louder music, constant progress pics, social media validation. But this episode reveals the neuroscience showing you're actually KILLING your dopamine system and setting yourself up for burnout.

In this deep dive, we break down the real science of dopamine – how it works, why your "motivation hacks" are backfiring, and how to build unstoppable drive that lasts for DECADES, not just weeks.

We cover the cold exposure study that shows 250% dopamine increases (rivaling cocaine), why intermittent fasting works neurochemically, how to rewire your brain to crave hard work, and the exact protocols elite athletes use to maintain peak motivation without burning out.

This is NOT your typical "get motivated" fluff. This is hard neuroscience applied to real training.

✅ Why dopamine PEAKS actually lower your baseline motivation (and how to prevent it)

✅ The cold exposure protocol that boosts dopamine 250% for HOURS without crashing

✅ Why stacking pre-workout + music + social media is ruining your long-term drive

✅ How to rewire your brain to release dopamine from hard work itself (the David Goggins effect)

✅ The intermittent reward schedule that keeps motivation high forever

✅ Supplements that work (and the ones that will wreck your dopamine system)

✅ Why your weekend Netflix binges are killing your Monday morning training motivation

✅ The simple test to know if your dopamine system is healthy or broken

Scientific Studies:

• European Journal of Physiology: Human physiological responses to cold water immersion
• Volkow et al. (2015): Caffeine increases dopamine receptor density
• Stanford University: Intrinsic motivation and reward study
• Nature Reviews Neuroscience: Spatial and temporal scales of dopamine transmission

Recommended Books:

• "Dopamine Nation: Finding Balance in the Age of Indulgence" by Dr. Anna Lembke
• "The Molecule of More" by Daniel Lieberman & Michael Long

Further Learning:

• Carol Dweck's research on growth mindset
• Dr. Samer Hattar's circadian biology research
• David Goggins' approach to mental toughness

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his

Is the Max Effort Method the key to unlocking your absolute strength potential—or a dangerous path to injury and burnout? In this comprehensive episode, we break down everything you need to know about training with maximal loads (90% or more of your 1RM).

Discover how max effort training rewires your nervous system, optimizes motor unit recruitment, and produces superior strength gains compared to lighter training methods. But we don't sugarcoat the risks—CNS fatigue, injury potential, and recovery demands are all covered in detail.

From Soviet sports science to Westside Barbell, learn why the max effort method has produced countless elite athletes and world record holders, and exactly how to program it safely and effectively for YOUR goals.

Whether you're a powerlifter, Olympic weightlifter, CrossFit athlete, or serious strength enthusiast, this episode gives you the complete roadmap to incorporating max effort training into your program without destroying yourself.

The scientific definition of the Max Effort Method and its origins in Soviet sports science

How Vladimir Zatsiorsky's three methods of strength training revolutionized the field

The difference between Bulgarian and Soviet weightlifting systems

How Westside Barbell's Conjugate Method adapted max effort principles for American lifters

The neurological adaptations that occur when lifting maximal loads

Motor unit recruitment patterns and CNS efficiency improvements

Research-backed evidence showing 15%+ strength gains from max effort training

The seven key benefits of max effort training (including some surprising ones)

The honest truth about CNS fatigue, overtraining, and injury risks

Why exercise rotation is critical to avoid accommodation and burnout

Prilepin's Chart and optimal training volumes at 90%+ intensity

Practical programming guidelines: sets, reps, frequency, and exercise selection

How to know when to stop before grinding yourself into the ground

Velocity-based training applications for safer max effort work

Modifications for powerlifters, Olympic lifters, team sport athletes, CrossFitters, and general fitness enthusiasts

Recovery protocols and periodization strategies for long-term success

• Vladimir Zatsiorsky's three methods of strength training
• Prilepin's Chart and optimal training volumes
• Motor unit recruitment and rate coding
• Intramuscular vs. intermuscular coordination
• Central nervous system adaptations to maximal loading

Training Systems:

• Soviet weightlifting methodology
• Bulgarian max-out system under Ivan Abadjiev
• Westside Barbell's Conjugate Method
• Exercise rotation to prevent accommodation
• The law of accommodation and how to overcome it

Programming Principles:

• Training intensity: 90-100% of 1RM
• Optimal volume: 4-10 total lifts at 90%+
• Frequency: 1-2 max effort sessions per week
• Exercise selection and rotation schedules
• Integration with dynamic effort and repetition methods

Safety & Recovery:

• Signs of CNS fatigue and overtraining
• Injury prevention strategies
• When to stop before failure
• Velocity-based training thresholds
• Periodization and deload protocols

New Ebook: "Max Effort Training: The Complete Guide"

Get the comprehensive resource that takes everything from this episode and puts it into action:

• 10,000+ words of detailed, science-based content
• 12 comprehensive chapters covering every aspect of max effort training
• 9 complete 12-week training programs for different...

In this episode, we sit down with Jeremy Hartman, one of America's premier strength and powerlifting coaches whose athletes have collectively shattered 9 world records, set over 70 American records, and earned more than 20 national titles. Jeremy shares the stories behind his most successful athletes, his coaching philosophy for long-term development, and the invaluable lessons learned from 15+ years working alongside legends like Louie Simmons and Ed Coan.

From coaching 14-year-old world record holders to guiding high school wrestlers into Division I programs, Jeremy reveals what it takes to build champions from the ground up—and keep them healthy and successful for over a decade.

Coaching Philosophy: How to develop athletes from the ground up for long-term success

Youth Development: Programming and training considerations for young athletes like Claire Mainous

Sport-Specific Training: Differences between powerlifting, wrestling, and other athletic populations

Westside Barbell Legacy: 15+ years of experience working with Louie Simmons and the Westside methodology

Ed Coan Collaboration: Insights from working with the greatest powerlifter of all time

Building Winning Programs: Strategies for developing state championship-level high school programs

Military & College Coaching: Adapting training for diverse populations from National Guard to Division I athletes

Longevity & Health: Keeping athletes strong and injury-free across 10+ year coaching relationships

Jeremy Hartman is a licensed educator, high school strength and conditioning coach, and elite powerlifting and strength coach based in Indianapolis, Indiana. With a proven track record of success, Jeremy has coached at some of the top athletic programs in the state, including with the Indiana National Guard, where he trained military officers and physical fitness instructors to achieve peak performance.

As a competitive powerlifter, Jeremy has represented the United States on the international stage, competing in three different countries. He is a multiple-time national champion and world championship medalist, earning recognition for his expertise and dedication to the sport.

Jeremy was named the 2023 USA Powerlifting National Coach of the Year and received the 2024 SWIS Symposium Lifetime Achievement Award for his contributions to strength and conditioning. He has led strength programs at three different high schools, each winning at least one state championship under his guidance.

Follow Jeremy on Instagram: @hartmanperformance

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST)...

In this deeply personal episode, we're sharing the full story of our gym's forced relocation due to eminent domain. From the shocking initial notice to searching for a new space, we're opening up about the financial realities, emotional challenges, and unexpected silver linings of this journey.

If you've ever wondered what happens when the government seizes private property for public development, or you're facing your own business crisis, this episode offers an honest, behind-the-scenes look at resilience, community, and rebuilding.

The Eminent Domain Process

• What eminent domain actually means for small business owners
• Timeline from notification to relocation
• Legal rights and compensation negotiations
• The real costs beyond what's covered

Financial & Business Impact

• Relocation expenses vs. compensation received
• Managing existing memberships and contracts during transition
• Impact on staff and operations
• Hidden costs of moving a commercial gym

The Human Side

• How our community reacted to the news
• The emotional toll on owners, staff, and members
• Stories from longtime members
• Finding support during uncertainty

The Search & Rebuild

• Criteria for choosing our new location
• Challenges in commercial real estate
• Building out a gym from scratch
• Managing the physical move

Looking Ahead

• Lessons learned from this experience
• Advice for other business owners
• Silver linings and improvements
• Our grand reopening plans

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer...