If you’re new to the gym and jumping straight into heavy barbell lifts, you might be setting yourself up for injuries you won’t feel until later.

In this episode, I explain why rushing the process is one of the biggest mistakes beginners make — and what you should be doing instead.

We break down:

• Why lifting heavy too soon backfires

• What “foundational strength” actually means

• The 3 pillars you need before barbells: mobility, unilateral strength, and core

Train smarter, build a stronger foundation, and set yourself up for long-term results — not setbacks.

Kinesiologist Romie Day breaks down why nutrition matters more than your workout split, especially when it comes to changing body composition, boosting energy, and avoiding burnout.

You’ll learn:

• Why food matters more than gym hours

• What a balanced meal actually looks like

• Why you should stop cutting carbs (seriously)

• How much protein you really need and why

• Simple meal prep tips for busy people who hate cooking

• Why smaller, more frequent meals can improve energy and recovery

If you feel confused by diet culture, exhausted from overtraining, or stuck despite “doing everything right,” this episode will help you take control of your nutrition and finally make it make sense.

Let’s walk away from the gym and straight into the grocery store.

No BS - how to actually change your body composition, improve your health, and follow through on your goals. No influencer fluff or unrealistic promises.

Hosted by Romie Day, a certified kinesiologist and personal trainer, the show breaks down fitness, routine, and nutrition in a simple, realistic way that fits real life. No products to sell. Just honest education, structure, and guidance to help you build consistency and results that last.