Protein is everywhere right now, but how much do you actually need? In this episode, Clayton and Jennie break down the basics: what protein does, where to find it, and how to figure out the right amount for your body and activity level. No bro science, no overcomplicated formulas. Just practical guidance for regular people trying to fuel their training and feel good.

In this episode, Clayton and Jennie break down the difference between aerobic and anaerobic training and why you need both for well-rounded fitness. They explain how your body uses different energy systems for explosive power versus endurance work, discuss whether cardio really "steals your gains," and share real examples of what happens when athletes only train one system. Whether you're a runner worried about losing speed or a lifter wondering if cardio will hurt your muscle growth, this conversation cuts through the confusion with practical insights on balancing both types of training.

Ever feel guilty about not going all-out in every workout? Or maybe you've burned yourself out trying to keep up that intensity and wondering why working out doesn't feel sustainable? In this episode, Clayton and Jennie tackle one of the most important training questions: when should you push hard, and when should you hold back? They break down why hitting 100% every day actually works against you, how to use your warmup to make smarter decisions, and why consistency will always beat intensity in the long run. Whether you're navigating a busy season of life, dealing with injuries, or just trying to figure out how to train sustainably, this conversation will give you permission to listen to your body—and the framework to make better choices when you walk through the gym doors.

Recovery is one of those topics where everyone has an opinion—and an expensive product to sell you. But what actually matters? In this episode, Clayton and Coach Jenny each choose their top three recovery protocols if they could only do three things for the rest of their lives. From sleep and hydration to active recovery and massage, they discuss what makes the biggest difference in how they feel and perform. But here's the twist: after picking their top three, they rate themselves on how well they're actually doing those basics. Spoiler—neither of them is crushing it. If you've ever felt like you know what you should be doing but struggle to make it happen consistently, this honest conversation will resonate. It's a reminder that recovery doesn't require fancy tools or perfect execution—just a commitment to the fundamentals that actually move the needle.

Not sure which program is right for you? Let's figure it out together.

At Timber & Steel, we don't believe in one-size-fits-all fitness. Whether you thrive in the energy of group classes, need the focused attention of personal training, or want a hybrid approach that gives you the best of both worlds—we've built our programs to meet you where you are and help you get where you want to go.

In this episode, Clayton and Jennie break down exactly how our gym is structured: from OnRamp (your foundation) to group training, personal training, semi-private training, specialty labs, and courses. You'll learn why we designed things the way we did, what makes each program effective, and how to choose the path that fits your goals, your schedule, and your life.

If you've ever felt lost about what kind of training you actually need—or if you're a current member wondering whether it's time to add something new—this episode will help you see the bigger picture.

Listen now and get clarity on your next step.

Rucking has exploded in popularity as the "easy button" for fitness, but is it really all it's cracked up to be? In this episode, we dive deep into what rucking actually is, examine the bold claims being made about its benefits, and explore whether simply walking with a weighted backpack can deliver on promises of weight loss, improved bone density, and cardiovascular health. We break down the science, discuss practical applications, and share how to maximize this tool without falling for the hype. Whether you're a rucking enthusiast or just curious about adding it to your routine, we'll help you think critically about how to use it effectively alongside other fitness fundamentals. Plus, we share personal experiences with how rucking can serve as a meditative practice and mental health tool. Join us for an honest, nuanced conversation about making rucking work for you!

Clayton and Jennie unpack the “recovery industrial complex” and separate what actually moves the needle from what just looks shiny. They explain how adaptation really works and lay out a simple recovery stack you can trust. If you’ve wondered whether cold plunges, red light, or compression boots are worth it, this gives you a grounded framework and practical next steps.

In this episode, Clayton is joined by his wife Bridget to discuss the challenge: if you could only do five exercises for the rest of your life, which would you choose and why? The conversation explores how to select movements that offer the greatest long-term benefits, considering factors like aging, maintaining joint health, variety, and personal interest. They reflect on how experience, background, and health status influence exercise choices, and share insights into balancing individual workouts with overall programming. The episode also touches on teaching teens to create their own workouts, programming philosophy, and the importance of understanding movement patterns for lifelong fitness.

Think you need more discipline to reach your fitness goals? Think again. In this episode, Clayton and Jennie dive deep into why relying on willpower and motivation isn't enough—and what actually works instead. From the inevitable "motivation crash" that hits around the 3-month mark to building bulletproof systems that carry you through life's curveballs, this conversation will shift how you think about consistency. Whether you're struggling to maintain your gym routine, constantly hopping between diets, or feeling like you lack the "discipline gene," this episode reveals the real secret: it's not about being tougher—it's about being smarter with your systems.

You’ve been taught to measure progress by what you see in the mirror.

But what if that’s the wrong metric?

In this episode of the Timber & Steel Podcast, Clayton and Jennie unpack why aesthetic goals—while understandable—can quietly sabotage your long-term progress. Together, they explore how fitness culture pushes quick fixes, flashy results, and performative routines that don’t actually lead to a stronger, steadier life.

You’ll hear:

• How subtle comparisons and influencer content distort your sense of progress

• What kind of physical and emotional transformation can’t be seen in the mirror

• Real stories from members who rebuilt their confidence, one small step at a time

• Why consistency, emotional safety, and sustainability matter more than body changes

If you’ve ever felt like you’re doing all the right things but not seeing results fast enough, this episode is for you. It’s not about lowering the bar—it’s about raising your standards for what real progress actually looks like.

In this grounded, honest conversation, Clayton and Jennie unpack the mindset traps and cultural noise surrounding diets and nutrition plans. From obsessive macro counting to the guilt-inducing expectations of diet culture and social media, they explore why simple systems, small wins, and self-awareness are more powerful than rigid rules. The episode emphasizes sustainable change through habit-building, grace, and structure—not perfection. Whether you’re overwhelmed by options or just tired of starting over, this one’s a reminder that your meals (and your mindset) don’t need to be complicated to be effective.

In this thoughtful episode, Jennie and Clayton discuss why fitness should be viewed through a lens of sustainability rather than survival. They emphasize the importance of proper form, emotional safety, and learning over performance in fitness environments. The conversation highlights how many fitness spaces prioritize intensity and calorie-burning over proper technique and long-term health, advocating instead for an approach that values progress over perfection and builds a foundation for lifelong wellness.

In this episode of the Timber & Steel podcast, hosts Clayton and Jennie discuss how many people quit their fitness journeys prematurely because they don't see the "expected" visible results, despite making real progress. They explore how true fitness improvement often happens internally before external changes become apparent, emphasizing the importance of recognizing "non-scale victories" like improved coordination, mobility, and daily energy. The conversation highlights how shifting focus from numerical goals to quality-of-life improvements creates more sustainable motivation and meaningful long-term success.

In this episode of Timber & Steel, we dive into the mental side of modifying workouts and staying competitive in your 30s to 50s. The conversation explores how to maintain a healthy competitive spirit while being smart about scaling exercises and embracing consistency over intensity. We discuss the importance of finding the right community, reframing what success looks like in fitness, and maintaining a sustainable approach to training that keeps you moving well for years to come.

In this episode of Timber & Steel, we dive into the practical realities of maintaining fitness while on vacation. Rather than advocating for perfect adherence to training routines, we emphasize how minimal, strategic efforts can help maintain strength and prevent that dreaded "starting over" feeling upon return. Through real examples and practical tips, we show how just 8-10 minutes of intentional movement once or twice during your trip can make a significant difference, while still allowing you to fully enjoy your vacation.

A detailed discussion about pull-up progression and training strategies, focusing on proper form, scaling options, and the importance of comprehensive strength training. The conversation covers various methods to build pulling strength, from basic ring rows to strict pull-ups.

Today, we're diving deep into what it truly means to be "adventure ready" - and it's not just about having big muscles or running marathons. We'll explore how functional fitness can prepare you for both outdoor adventures and daily life challenges, share real success stories from our gym members, and offer practical tips that anyone can implement, regardless of their current fitness level. Whether you're planning mountain expeditions or simply want to keep up with your kids at the park, this episode will show you how to build the strength, mobility, and confidence you need.

Join us for an insightful discussion about breaking free from rigid food rules and embracing a more mindful approach to eating. In this episode, we explore how to develop sustainable eating habits that work for your unique lifestyle, rather than following one-size-fits-all diet rules. We discuss the importance of building strong support systems, trusting credible nutrition research while honoring individual needs, and finding the balance between structure and flexibility in your eating patterns. Whether you're struggling with strict food rules or looking to develop a healthier relationship with food, this episode offers practical strategies for making peace with your plate.

This episode explores the complex world of nutritional supplements, emphasizing the importance of obtaining nutrients primarily through whole foods rather than relying on supplements. The discussion highlights the risks associated with the unregulated supplement industry, including quality control issues and potential contamination. Key takeaways include the need for individual assessment of supplementation needs, the importance of thorough research before taking supplements, and the recommendation to invest in quality whole foods rather than excessive supplementation. The conversation also emphasizes that while some people may benefit from specific supplements, there's no one-size-fits-all solution, and consulting healthcare providers is crucial for determining individual needs.

In this episode of the Timber and Steel podcast, we explore the deep connection between exercise and mental wellbeing, discussing how movement can serve as a powerful tool for improving mental health.