Cooper Brunner Podcast

In this episode of the podcast I go over some of the fat loss tips I have learned over the years. I wish I knew about these tips years ago! But now that I have gone through each tactic, I know they work and they are very simple to do or follow. Tune in to hear what the three tips or strategies you can use in helping you achieve fat loss goals.

Fitness Trainer Bryan Parady and I discuss the following topics:Training to build strength: how do I increase strength numbers in my major lifts? (Squat, Deadlift, Bench Press)Process of how to break down your one rep max to calculate your own strength training program.5x5 Training for beginners looking to build strength. What is the best protocol for building strength? (sets, reps, etc.)How to properly recover during your strength training phase. How to refuel your body to build muscle.Is doing more training volume more effective for adding size to your physique? Is CrossFit a good way to train to build muscle?Can you build strength while dropping weight?Strategies you can use that will help you stay on track with your fat loss goals. 

Sat down with former college hooper, standout athlete Sam Jurgenson discussing his ongoing battle with depression and mental health struggles. Additionally, we go back and forth about ways to overcome this growing problem in society, but the reality is, it starts with taking care of your physical health, exercising etc. The small promises you make to yourself, what books/podcasts to listen to, and the compounding effect. Thanks for tuning in.

Interview with former Marathon WR Holder Brian Reynolds - Double Leg Amputee “Monster Runner”Background Story:Double Amputee Distance RunnerFormer Marathon WR Holder for bilateral below knee amputees 3:03:22 ChicagoBroke Double Amputee Half Marathon Wineglass Race Series Marathon in NYCP.R. at 1:17:05So what happened to YOU, give us your story about your condition!Powerlifting Days:At age 23, could Powerlift 485 Lbs @ 132 pounds.How did you train to achieve such absurd numbers!?How did you overcome lifting without squatting or using your lower half? What equipment did you use? Running Journey/ WR Chasing Walk us through your journey to running marathons, you went from powerlifting to running because…? Tell us the story behind that transition. In the article made by Runners World, you state that “Running is about consistency” what kept you motivated/driven or inspired to stay consistent with your running to push through barriers and become a “monster runner”?What sort of training/running do you do leading up t

In this episode we go over a range of topics:- Overcoming being flat out DUMPED by a girl- Understanding the difference between inspired and motivated- My personal story, how to make a comeback after hitting "rock bottom" and ending my  college baseball career at Oregon State - How to get through depression/negative mindset- How to build self-confidence and self-esteem

Topic #1 What type of leader are you? To give the audience some context of how we got connected, I actually randomly stumbled upon you on Instagram and watched your leadership video. The video was authentic, and I could tell you meant the word you were saying, your “flow” is powerful  What are specific qualities a successful leader has to have?Topic #2 Being Alone vs. Feeling Alone  What’s the difference between feeling alone and being alone?Physical state vs Mental state“Being in a room, and still feeling alone.”How do you overcome loneliness“Isolation is a powerful thing”Benefits of talking to yourself (I do this too, helps me focus/articulate my thoughts) How has that helped you in life/marines/relationshipPros/ConsProsRecharge/DecompressWorking Out/FocusCreativity/Your VisionTime away from thingsAchieve your goalsPull away from the situation“The dream coming true vision”Time apart away from people (your deployment)ConsWorst critic is ourselvesPutting ourselves down (you vs you)DepressionMilitary perspecti

 How to get out of ruts or plateaus with strength/muscle building  Micro and Macro cycles Week by week routine (rep/set regiment)  5x5 Training Is it worth it? What results have you found with this method? Has it helped you with strength building?  Gym Myths #1 The dirty bulk Is it effective? Why is the dirty bulking diet bad for your health? (too much sugar, extra stress, constant fluctuation of weight) True goal is be in physically fit state - clean calories #2 Should I be lifting heavy weights to gain muscle? Stagnation How to tone and define - lift heavy? It comes from calories, lift heavy and eat clean (high calories daily)  What you need to be doing for your training to lose fat Limit your rest periods Workouts? (box jumps, sprints, etc.) What does a workout look like? Split body workouts? The Intermittent Fasting Diet What are your thoughts about it? How you tried it before?The Benefits Burning fat while in a fasted state Boosts metabolism Higher energy throughout the day Focused during the day, don&ap

 I've never bought into just positive thinking, if you just think positive and think great things happen through just positivity, you're missing another piece to the puzzle.  winners win through hard work. At the end of the day your effort and putting in hours and hours of work towards your craft in my opinion is a requirement. Nobody wins by working less and the concept working smarter, not harder is totally garbage delete this out of your framework of mindset.  Do Both. What I mean by this is work harder and smarter. One thing I know about reading studying about the 1%ers is that, the Elon Musks, the Steve Jobs, the Ed Myletts, the Will Smiths is that they're incredibly smart guys when it comes to their profession but they also invest the most hours and that's why they beat the guys who were just naturally good at their job putting in mediocre amounts of work.  Will Smith told a story on Charlie Roses Show. The story's goes like this: One Summer Will's dad tore down a wall conn

We invest today. Sacrifice today for tomorrow's betterments. But if we don’t know what that betterment is, the want factor,  what were really doing this for, we cant win this war guys. If you had 6 months to live…. What would you do differently…. With your life? What would you do differently…. If your life is not what you want it to be if your not living the way that want to live. If you're not experiencing what you want to experience. If its not giving you want, you’ve got to ask your self, what have I sold my soul for?  A real man in the dark when nobody is watching he is putting in work. A real man when coach aint even watching he's studying on his own, cause he loves he loves the PROCESS.  Everybody wanna be a beast!! everybody gotta a lot…. tattoos are lions. Most of all think a lion is who is because of how ferocious he is when he catches the gazelle or catches that zebra. If a lion sees an animal that’s wounded or a real hunter sees an animal that’s wounded, what do they do?  They don’t

Sleep is actually an elevated anabolic state, meaning that in the midst of your deep sleep the body is heightening the growth and rejuvenation of the immune, skeletal, and muscular system. To make it simple, sleep is basically helping your skin or appearance look younger and rebuilding your bodies system. Getting high quality sleep improves the functioning of your brain, boosts your metabolism, and increases physical energy. You will not have the body and life you want without giving your body enough rest, during  your sleep cycles your body naturally discharges a hormone called melatonin, which is produced by the Pinal gland in your brain and sends a signal to regulate the sleep-wake cycle in your body.It helps control your wake and sleep cycles and keeps our mind sharp, plus prevents diseases such as Alzheimer's, insomnia and fatigue. One of the best ways our bodies can produce melatonin is by getting more sunlight during the day. We know that naturally the bodies melatonin production  is lowered throu

if done right, vegetarians may have lower cholesterol levels and blood pressure, well below the average rates of normal meat eaters. This study also concluded that they have a lower body mass index, lower cancer rates and lower risk of chronic diseases. But let's not get this confused, in no way is this the perfect diet, but it can for sure lead you down a healthy path of eating plus give you a completely new perspective on food. The whole point of why I wanted to take on this diet was to show you guys that you don't know what you don’t know, you could have amazing results, lose or she a ton of weight and feel absolutely amazing if you try out the vegetarian diet. But let's look at this from a different lense because science may say differently about the vegetarian diet.  A vegetarian diet won't necessarily lead to weight loss. I came into the challenge weighing in at 197 on the dot and actually lost about one pound touching 196ish so nothing crazy. But one of the hardest things I had to d

Your brain is sophisticated; it will only recruit as many muscle fibers as are needed to raise the weight.You can’t trick it.For maximum gains, you must raise the weight at a speed that forces the muscles to perform all the work.  No bouncing, no cheat reps or jerking your body position. If you cheat on reps and use heavy weight you can’t handle, the message sent to the brain recruits fewer muscle fibers.For example, while performing a leg curl, pause in the legs flexed position. Any bounce indicates that the muscle performs little work through that range of motion.Hamstring problems happen when the muscles around it aren’t fully developed through any range where momentum contributes to the action.If you are trying to build strength, momentum on each rep isn’t going to create gains, slow and controlled movements have proven to optimize strength and muscle building.After being in the contraction position, it’s important to emphasize the lowering of the weight. Due to gravity, it is easier to lower the weight.

Podcast Overview:What do saunas do?What are the health benefits?After reading articles and listening to several podcasts, I’ve found many amazing benefits of sauna use on heart health that can maximize your fitness goals from just utilizing a sauna every other day for just 20 minutes after a workout.I’ve found this information on various credible sites, books, and articles which include people like Ben Greenfield, Dr. Rhonda Patrick, and several other doctors from The Journal of Science and Medicine in Sport. There are A TON of Benefits that will impress or even shock you, but I’m only going to talk about 3 important ones that everyone should be aware of.3 Key Health Benefits of a Sauna SessionIncreases HGH Levels (Human Growth Hormone) It’s widely known among biochemists and exercise physiologists that certain types of exercise can raise circulating human growth hormone levels.  What’s less widely known is that sitting in the sauna can have a comparable effect under certain conditions.There is a period of ar

I am going to go into detail about a supplement called Medium-Chain Fatty Oil or MCT Oil. The reason why I wanted to bring this topic up is because it has hit the fitness industry with a bang and I really want to help you understand how these oils work inside the body and what a fatty acid structure is. After reading clinical studies about MCT Oil, I decided to give this supplement a try and so far I have seen amazing results. Why is fat important to have in my diet? And what does MCT Oil do in the digestive system to benefit my health?We first have to understand what a fatty acid structure is. When looking at dietary fats, all we are looking at are different chains. There are can either be short chain fatty acids, long chain fatty acids, or medium chain fatty acids or MCTs. Simply put, these different dietary fats are carbon atoms linked together. A Short chain fatty acid is anywhere from 2-6 carbon atoms linked together. Long chain fatty acids are fats that we would normally consume in the standard American

In this episode I am discussing the major health benefits you can obtain when incorporating intermittent fasting into your diet plan. I discuss ideas and tactics about intermittent fasting that will help with either maintaining more muscle while low carb dieting, help you stay leaner during clean bulks, and provide human growth enhancement for building more muscle.