Cover art for podcast Four Pillar Fitness

Four Pillar Fitness

90 EpisodesProduced by Phil HuestonWebsite

My name is Phil Hueston, and I am not your average pretty trainer. I've spent 20 years in the fitness profession and made enough mistakes to know I don't know squat. After working with high-level athletes, busy moms and dads, kids of all ages and even Autistic and special needs clients, I've learned… read more

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Overeating? Here's Six Reasons To Stop

October 30th, 2020

11:25

Do you find yourself indulging in high-calorie, high-fat and -sugar foods a bit too often?

We all crave "comfort foods" or treats now and then.

On Solitude and the Opinions of Others

September 9th, 2020

7:35

Do you spend time in solitude?

I don't mean by yourself, scrolling through your social media feeds looking at what all your "friends" are doing.

Real …

Important Things To Know About COVID-19

June 2nd, 2020

12:34

If you listen to the news, you'd think the COVID-19 coronavirus was the end of the world.

But the truth is that we've learned an awful lot in the 7 …

Help Your Kids Cope With The COVID-19 Coronavirus Pandemic

March 25th, 2020

20:19

The COVID-19 coronavirus pandemic seems like the only thing on TV, radio, streaming services, news media and just about anywhere else.

Infection …

Coach Feedback Is Brain Food For Athletes

February 4th, 2020

13:34

Feedback is important to the training process.

Whether your athlete is learning a new lift, honing speed technique or developing a new sport skill, feedback can improve the process.

It can sometimes mean the difference …

Youth Sports and Kids Emotional Health: A Study Review

January 13th, 2020

6:30

Youth sports, especially in the US, has taken a lot of criticism lately.

Not so much for the actual playing of the sports themselves. The criticism …

Make Resolutions That Don't Suck and Won't Fail!

January 2nd, 2020

16:55

It's (another) New Year. Are you making (another) batch of resolutions?

How'd the last bunch work out?

If the answer is "not so hot," the problem …

How to Enjoy the Holidays Without Looking Like Santa's Stunt Double

December 14th, 2019

12:44

It's the most wonderful time of the year!

That's right!

Christmas, Hanukkah, New Year's Eve all come rolling right in after Thanksgiving!

It's like …

Grit and Success

November 8th, 2019

12:33

What's the key to success?

Is there really a "secret sauce" for long-term success and achievement?

What separates those who push through the hard times from those who bail when the going gets tough?

Angela Duckworth is …

Know Stuff: The Gastrocnemius

October 9th, 2019

18:21

Today's episode is a fresh edition of "Know Stuff," the series that brings you the stuff you need to know about health, fitness, nutrition and performance topics in a way that you might actually enjoy!

In this episode, …

Should You Hire A Youth Fitness Coach For Your Child?

September 13th, 2019

15:12

Today, I'm going to share my thoughts on whether parents should hire a youth fitness coach for their kids.

Of course, since I am a Youth Fitness …

Accountability or Unnecessary Confrontation for Youth Athletes?

August 28th, 2019

15:00

Accountability. It's used so often and in so many arenas that it's practically a cliche.

In business, in school and in sports and training, everyone …

Back to School Nutrition Tips (Real World Edition)

August 21st, 2019

13:25

It's THAT time of year again!

Kids are complaining, parents are rejoicing and nobody is really fully ready for what's next.

I'm talking about …

Know Stuff - Leptin Resistance and Your Body Fat

August 14th, 2019

8:54

Do you know what leptin is?

If you're trying to lose weight or struggling with weight issues, you probably should.

Chances are, it has something to …

Friday Happy Hour With Lyle McDonald - The Sequel

August 8th, 2019

1:20:25

If you heard the first one, you already know this one is going to be fun!

Lyle McDonald joins me once again for a lively shout at some clouds!

In …

72 Fat Loss Tips That WORK!

August 6th, 2019

20:24

This episode is rapid-fire, a little bit fun and a whole lot of useful!

To be fair, this could have been 172 or even 1,072 fat loss tips that work.

Weight Loss Plateaus, Rebound Weight Gain, Brown Fat and Little White Mice

July 27th, 2019

8:50

Have you struggled with losing weight? 

Weight loss can be frustrating. 

You're doing fine, then suddenly, poof!

The weight stops coming off or even starts piling on again!

Grrrrr!

It can make you feel like a failure, …

Essential Laws of Strength, Fitness and Performance #1 - More is Not Better, Better is Better!

July 17th, 2019

8:27

Today, I'm sharing the first of my "Essential Laws of Strength, Fitness and Performance."

These didn't happen by accident.

These Essential Laws were …

Five Surefire Ways To Be a Crappy Coach or Trainer

July 15th, 2019

21:12

Everywhere you look, there seem to be fitness coaches, strength and conditioning coaches, personal trainers and others in the fitness profession who are trying as hard as they can to suck. They seem to be trying to be …

Research Round-Up, Vol. 5 - Some Straight Dope on Weed and Your Teens

July 9th, 2019

15:16

Everywhere you turn, it seems that someone is trying to convince you that marijuana - weed, cannabis, etc., - is not only not dangerous, but somehow good for you.

I'm not talking about medical marijuana here. This is …

5 Deadly Sins Parents and Coaches Make in Training Youth Athletes

June 25th, 2019

14:58

I've been around the Youth Training and Fitness field for 20 years and I've made enough mistakes to know I don't know everything.

However, I DO know that parents and coaches are still committing some "deadly sins" when …

Things You Should Know About Protein

June 18th, 2019

14:07

What do you really know about protein?

How much should you eat?

What kind is best?

Do all proteins act the same way in the body?

What about my …

13 Real Life, Science-Backed Reasons to Eat More Protein

June 11th, 2019

22:07

Do you eat enough protein?

Chances are the answer is "no whey!"

Sorry, really bad joke. But inadequate protein intake is no laughing matter!

There are benefits to getting enough protein that you are likely not even …

The World's Best Sugar Substitute

June 7th, 2019

6:38

Are you eating a Ketogenic, Paleo, Whole30 diet?

Are you just trying to live "la vida low carb?"

Are you diabetic or have other digestive or blood …

Research Round-up, Volume 4: All About Your Teenagers

May 29th, 2019

16:27

In this episode of Research Round-up, I share 3 research studies all having to do with teenagers.

I discuss a study exploring the relationship between anti-social behavior in teens and altered brain function.

I also …

Friday Happy Hour with Matt Taylor - Heavy Lifting, Periodization and Negative Calorie Oreos

May 23rd, 2019

59:08

Today I'm joined by Matt Taylor of Stronger You Personal Training in Vancouver, BC.

Matt has a unique perspective on the fitness profession and how to help his clients succeed. With a background in cooking and …

The Dirty Dozen - 12 Fruits and Vegetables That Might Be Killing You!

May 21st, 2019

17:27

Mom said "eat your vegetables!"

Your doctor said eat a diet chock full of fruits and vegetables!

Your trainer, nutritionist and all your friends say …

Why Your Pre-Teen is Weak and What To Do About It!

May 1st, 2019

22:06

This episode is intended specifically for parents and coaches of pre-teens.

Whether yours is an athlete, a mathlete or a "non-lete," chances are good they're weak!

Physically weak, as in not strong.

If you're wondering …

Friday Happy Hour with David Jack - Fitness Professional, Guide, Shepherd, Influencer, Activator

April 25th, 2019

1:25:01

My guest today is the inimitable David Jack, "International Man of Mystery!"

When people ask "what does David Jack do?" the answer is often "he's …

Five Weight Loss Diets (and One Diet Trend) That Suck

April 23rd, 2019

12:14

Most people, at some point, would like to lose weight.

Some people really want to lose weight! Some folks want to lose a lot of weight.

If you are, …

5 1/2 Phrases Fitness Professionals Need to Know AND Use

April 12th, 2019

15:58

If you are a Personal Trainer, Strength Coach, Physical Therapist or other health and fitness professional, this episode is for you!

Of course, these phrases may actually make your life better even if you're NOT one of …

Know Stuff: The Rotator Cuff

April 9th, 2019

19:13

Just about everyone has heard of the rotator cuff.

But what do you really know about it?

Maybe you're an expert on rotator cuff anatomy, function, …

Friday Happy Hour with Mike Howard - Extremism, Tribalism, Fitness and Nutrition

March 28th, 2019

50:37

Today's Happy Hour episode is a great interview with Mike Howard, owner and Choice Architect at Lean Minded.

A fitness and nutrition coach with over 21 years in the profession, Mike shares some unique insights, high …

Jacob McLaughlin Picks My Brain About Starting a Youth Fitness Program

March 26th, 2019

53:01

Usually during my podcast interviews, I'm the one asking the questions.

Today, we flip that script and let Jacob McLaughlin of Jeremy Scott Fitness in Scottsdale, Arizona pick my brain about starting and running a youth …

Happy Hour with Gideon Akande - Finance, Fitness and Authenticity

March 21st, 2019

58:12

This week's Happy Hour features the one and only Gideon Akande!

Gideon is an in-demand fitness professional, coach and leader.

Based in Chicago, Giddy has had the opportunity to express fitness around the world and …

Expectations, Stress, Addiction and a Death Too Young

March 20th, 2019

12:54

No script today. No notes. Just a real, raw monologue.

A young man I coached in the late 2000's just died of a heroin overdose.

It's caused me a lot …

Research Round-Up, Volume 3

March 12th, 2019

11:26

Welcome to Volume 3 of Research Round-Up!

The connecting theme of today's research is heart health.

More specifically, we're talking about aspects of …

Friday Happy Hour with Ben Boudro - Tragedy, Humility, Victory

March 7th, 2019

33:05

A casual look at the life of Ben Boudro, owner of Xceleration Fitness in Auburn Hills, Michigan, might lead you to believe he's like a lot of other …

8 Essential Reasons to Drink Water Like Your Life Depends On It

March 1st, 2019

15:26

Water. It's essential, right?

Then why do so many people fail to drink enough to avoid dehydration?

I'm not talking about people in drought-stricken areas.

I mean people in areas with plenty of water.

You know you …

Know Stuff Episode 2 - Orthorexia Nervosa

February 20th, 2019

20:04

Eating disorders.

Most of us are at least casually familiar with eating disorders like anorexia nervosa and bulimia nervosa.

Both of these involve …

The Fools on the Treadmills

February 12th, 2019

10:54

"Walk the pounds off!"

"Jog to lose weight!"

You've been told all your life that low-intensity, steady-state cardio for long periods of time is the …

Happy Hour with Lyle McDonald - "We're all just trying to fix ourselves."

February 7th, 2019

1:26:19

Back when the internet was powered by mice on steroids sprinting on wheels, Lyle McDonald was writing and arguing about nutrition and fitness.

In 2004, he wrote the original "A Guide to Flexible Dieting," which outlined …

Know Stuff Episode 1 - Inversion and Eversion of the Foot

February 6th, 2019

8:08

Join me as I introduce another new feature on the Four Pillar Fitness podcast - "Know Stuff!"

Quick, little snacks of knowledge about anatomy, …

10 Reasons Why You Just Gotta Deadlift!

February 4th, 2019

13:40

Today's episode is all about the one exercise that nobody seems to be lukewarm on - deadlifts!


Love them or hate them, they may be the most important exercise lots of people are avoiding!


Join me and find out why this …

Friday Happy Hour with Jana Brooke aka "The Dumbbell Bombshell!"

February 1st, 2019

39:27

Happy Hour Friday is back! And there may be nobody better to get them back on the map than Jana Brooke, aka "The Dumbbell Bombshell!"


Jana is a fitness professional with a great personal brand and an electrifying …

Research Round-up, Volume 2

January 30th, 2019

13:23

Welcome to the second Research Round-up!


On today's episode:

> What surprised researchers about women and low carb diets!

> Why weight loss really is a "gut reaction" and how trillions of bacteria may be …

5 1/2 Ways to Make Your Family Healthier

January 28th, 2019

8:27

Life moves faster and faster by the minute, or so it seems. Our families rarely get the kind of quality time we'd like to get and all too often our family's health takes a back seat to, well, just about everything.


But …

Research Round-Up, Volume 1

January 22nd, 2019

15:08

Welcome to a brand new feature on the Four Pillar Fitness podcast!


Each week on Research Round-up, I'll share my take on several research studies relating to one area of health, fitness, wellness or performance.


This …

Body Image, Anxiety, Depression, Suicide. Is Your Teen "At-Risk?"

January 17th, 2019

14:56

At-risk teens. You think you know what it means.


But what if it really means your kid? 


Your perfectly normal teenager may be at risk right now.


At risk for depression, anxiety, negative body image and even substance …

9 Science Based Reasons to Drink Coffee

January 7th, 2019

11:40

Coffee has been a staple of civilized food culture for hundreds of years.


From Yemeni mystics to bleary-eyed commuters, millions of people swear by …

A Simplified Guide to Protein Intake for Athletes or Fat Loss

January 4th, 2019

9:27

Protein. A simple macronutrient that spurs one of the most common questions in fitness.


"How much protein should I eat?"


There are also dozens of …

6 Meal Planning and Preparation Tips for the Real World

January 2nd, 2019

9:38

Each year at this time, busy people are bombarded with the phrases "meal planning" and "meal prep" until they can't stand it.


You know it's true. Without planning and some kind of meal prep system, your nutrition is …

11 Fitness and Health Game Changers for Success in the New Year!

December 29th, 2018

19:05

Ah, the holiday season. The food, the drink, the cheer.


And then the sudden realization that the new year is about to begin and you don't have any …

The Night Before Christmas by Clement C. Moore

December 24th, 2018

5:29

Merry Christmas!


In today's episode, I depart from my usual pursuit of what's interesting, quirky or important in the field of fitness and health to pursue something easily as important - an appreciation for a great …

Early Sports Specialization - A Path to Burnout and Injury?

December 21st, 2018

20:27

Early Sports Specialization is a phrase every coach and trainer has heard. Even many parents are familiar with the term.

But what does it mean? Is it a bad idea? What are the risks? Are there rewards?

On this episode, …

Why Your Brain Wants You To Train Heavy!

December 18th, 2018

11:29

Can you gain muscle by lifting lighter weights for lots of repetitions? Yes, you can.

Will you get as strong as you might by lifting heavier weights? No.

Of course, strength and conditioning coaches, power lifters, …

7 Questions Women Ask About Strength Training

December 11th, 2018

15:23

For a long time, women thought weight training was for men or athletes or "someone else."

Not anymore. We've learned that strength training has so many benefits for women that we simply can't pretend it ISN'T for them!

Friday Happy Hour with Coach Chad Smith: Draw the Heat, Bring the Shine

December 7th, 2018

53:55

Join me for a fantastic Happy Hour Friday episode featuring a good friend, a great guy and a totally unique character - Coach Chad Smith of Fitness …

Concussions, CTE and Brain Damage: Youth Football and Kids Brains

December 5th, 2018

19:53

Youth tackle football is a staple sport in America. But should it be?

As a fan of the game, I find it challenging to look at the realities of what can …

Overtraining? 9 Signs to Watch For

December 3rd, 2018

9:29

We've all done it. Over-indulged in something and paid the price.

Too much dessert or one too many drinks. The aftermath is rough, but you get through …

The Power of Gratitude in Your Life and Your Brain

November 26th, 2018

14:12

Gratitude. It's a buzzword for personal growth. We're told from the time we're just tiny tots to say thank you and show gratitude, even when we don't …

Tryptophan and the Real Reason Your Uncle Falls Asleep Every Thanksgiving

November 20th, 2018

10:59

It happens in living rooms and family rooms across America on Thanksgiving.

Heck, it even happens right at the dining room table in some houses!

Family members falling asleep after downing a luscious turkey dinner with …

6 Things That Screw Up Men's Energy Levels

November 15th, 2018

13:49

So much of the writing and content production in the fitness world is centered around women.

Women's fitness, women's health, women's yada yada.

Today, I'm talking about men's health and fitness. More specifically, men's …

9 Reasons Women Don't Lose Weight

November 7th, 2018

27:21

Are you a woman who has been trying to lose weight?

Have you lost weight in the past, only to have it "find you" again?

Maybe you've "lost and found" the same weight more than once.

You might be sabotaging yourself without …

The Real Scoop on Creatine

November 5th, 2018

14:57

Creatine is one of the most widely used supplements on the planet.

Bodybuilders, strength athletes and those seeking performance gains all turn to creatine for "gainz."

It's been proven effective in study after study.

It's …

Artificial Sweeteners Are Toxic to Gut Bacteria

October 29th, 2018

10:16

Saccharine, Aspartame, Acesulfame-K, Neotame, Advantame, Sucralose.

Even the names sound a little scary.

What's a real fright, however, is what these …

6 Reasons Why Your Pre-Teen Is Slow

October 16th, 2018

20:18

You're the parent of a pre-teen athlete. You want the best for them. You get them involved in sports, get them the best equipment and then it happens.

Happy Hour w/Josh Hillis: No More White Knuckle Diet Rules!

October 12th, 2018

51:34

On this Happy Hour Friday episode, I'm joined by my friend Josh Hillis. Josh is a Fitness Professional, Personal Trainer, writer of the blog "Josh Hillis' Lose Stubborn Fat and behavioral nutrition coach.

Josh is also a …

Happy Hour w/Brian Sipotz: Hockey, Role Models and Fun

October 5th, 2018

42:36

Today's Friday Happy Hour episode of the Four Pillar Fitness podcast features Brian Sipotz, Owner and Head Coach at Advantage Strength in Ann Arbor, Michigan.

Brian was a draftee of the NHL's Atlanta Thrashers (now the …

12 Weight Loss Hacks That DON'T Work

October 3rd, 2018

17:53

On this episode of the Four Pillar Fitness podcast, I'm covering 12 weight loss "hacks" that don't work.

In fact, each and every one of them sucks in their own unique and crappy way.

Listen in to find out my thoughts on …

7 Reasons Your Pre-Teen Should Be Strength Training

September 26th, 2018

13:17

On the latest episode of the podcast, I discuss why children ages 6 to 12 should absolutely be strength training.

Find out:
> Why your doctor is …

Eric Chessen: Autism Fitness and the Real World

September 21st, 2018

1:06:04

On this Friday Happy Hour episode of the Four Pillar Fitness podcast, I'm joined by my good friend and co-conspirator in seeing the weirdness in the world, Eric Chessen.

Eric is the founder and Kommisar of Autism …

Conspiracies, Fat Americans and a Magic Bullet

September 19th, 2018

15:17

In this short episode of the Four Pillar Fitness podcast, I share with you some new research into what might just be the "Magic Bullet" for weight …

Happy Hour with Carrie Boan - Spirit of Unmeasurable Energy

September 14th, 2018

43:30

On today's Friday Happy Hour episode, I'm joined by Carrie Boan, aka "The Brain Diva!"

This is a lively discussion about life, kids, concussions and brain health!

Listen in as Carries shares with me:
> Her (very) …

Joe Pepe, TKO Superman: How 5 Minutes Can Change Lives!

September 7th, 2018

43:46

Joining me on the Friday Happy Hour episode this week is Joe Pepe, TKO Superman!

Joe won Kevin Hart's "TKO:Total Knock Out" with a ridiculous time of …

Dom Frazier: Unlock the Potential 2 Impress the Opposite Sex

August 31st, 2018

45:07

Coach Dom Frazier of Frazier Fitness and Human Performance joins me on the Happy Hour episode this week!

Dom is a habit-based nutrition coach and a …

Get More Sleep or Die Fat and Weak!

August 28th, 2018

15:17

Sleep. Many of us just don't get enough.

So what, you ask?

So you get fat. Your performance suffers. Your gym time suffers. Not much good comes from skipping or losing sleep.

Check out this episode to learn:
> How sleep …

Happy Hour with NHL Draftee Cam Dineen

August 24th, 2018

44:16

Today's Happy Hour episode features Cam Dineen.

Cam is a 2016 3rd round draft choice of the NHL Arizona Coyotes. He most recently played for the North Bay Batallion and Sarnia Sting of the Ontario Hockey League.

Cam has …

5 Ways to Relieve Stress Instantly

August 22nd, 2018

13:31

Got stress?

Of course you do! We all do. Even those "go with the flow" types claiming to be one with the universe have stress. They just pretend they don't to make you feel bad, right?

In this episode, I'm coming at it …

Fear, Anxiety, Insecurities and Original Sin

August 20th, 2018

10:30

Where do our fears, anxieties and insecurities come from?

Why do we feel imperfect or not good enough?

Here, we explore a little about original or ancestral sin and how it plays into our fears, anxieties and …

Laura Honzu - "Love is a Superpower!"

August 16th, 2018

45:28

Today's Happy Hour guest is Laura Honzu, Owner and Head Coach at Ubuntu Athletics in Hinckley, Ohio.

Laura is entering her 4th year in her 2,000 SF …

Happy Hour with Jeremy Belter

August 9th, 2018

1:00:40

Jeremy Belter sits down with me for a deep, broad-ranging and frank discussion about topics ranging from faith to fitness to growing up in Minnesota and beyond.

A few of the things Jeremy spoke about include:
- His …

Step Away From the Kettlebell!

August 7th, 2018

17:35

Should your athlete or client swing a Kettlebell? The answer, as it often is in fitness, is "it depends."

Kettlebells are everywhere in the fitness …

Warrior, Monk, Wizard: My Big Lie to the World

August 1st, 2018

27:24

Do you know your Warrior, Monk and Wizard?

Have you ever found yourself selling the world a pile of bright, shiny BS? Ever walked around with the …

Grass-Fed Beaver Steak & Evidence-based Buns

July 26th, 2018

22:31

Evidence-based buns? Grass-fed Beaver Steaks? In today's episode, we dig in on the question "what is Evidence-based Strength & Conditioning?"

There's also a big announcement about the podcast!

With so many people …

Surfing, culture and vibrations

July 21st, 2018

17:34

A chat with Nate Musselman about a life spent in search of a vibe to call home. The ups and downs, the swells and breaks and carving a way to …

7 Habits of Highly Effective Chipmunks

July 18th, 2018

16:31

Have you ever wondered how something as small, cute and seemingly harmless as chipmunks can thrive? What do they know that can help us?

With a nod to Steven Covey, I explore the 7 habits that seem to make the chipmunks …

Episode 3 - Do You Even Walk, Bro?

July 16th, 2018

28:13

"What should I do on my off days?" is a question I get frequently.

Frequently, my answer is "go for a walk."

Here, I share a whole slew of reasons why. …

Why the outdoors is so great!

July 8th, 2018

13:16

Why is it we love to be outdoors? Whether we're walking, running, swinging a kettlebell or just sitting on the deck, being outside has unique qualities that just make us feel, well, different.

Check out my thoughts on …

Episode 1 - What is "4 Pillar Fitness?"

July 3rd, 2018

7:52

A quick episode to introduce myself & the concept of Four Pillar Fitness.

As a strength, fitness or performance coach, have you ever wondered why that athlete or client who seems to be doing all the right things is …

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