Raff's Brain #156: Riffin' with Raff - Progress, Protein Bars, & Posture Fixes!

In this week’s Riffin’ with Raff, Rob dives into Week 2 of his midlife fitness reboot with cousin/trainer/life coach Zachariah Lawson. Spoiler alert: it’s harder than Week 1. The novelty is wearing off, the cravings are creeping in, and the 10,000 steps feel like 100,000 when you're walking laps at 10 PM with a 20-pound ruck pack.

Still, the scale’s trending in the right direction—and so is Rob’s mindset. They unpack nutrition wins (intermittent fasting, Chopt salads, protein bars), the mental tricks to avoid snacking, and why posture isn’t just for ballerinas. Plus: Zach drops another goldmine of quotables, and Rob shares why intentionality—not perfection—is the real secret to change.

Whether you’re rucking through your own routine or just ruminating on what “progress” really means, this one’s for you.

Podcast Outline:

• Welcome & Recap of the Fitness at 50 Journey
• The Three Pillars: Nutrition, Exercise & Accountability
• Intermittent Fasting + Chopt + Protein Bars = New Normal
• Bearbells Breakthrough: Too Good to Be Just a Protein Bar
• Week 2 Woes: Cravings, Habit Shifts & Hidden Triggers
• Weigh-In: Trending Downward, Staying Consistent
• Rucking Reality: Hurts So Good (But Maybe Just Steps Next Time)
• Yoga, Jump Rope & Trainer-Prescribed Workouts
• Corrective Exercises for Posture & Mobility
• Drinking with Intentionality: Why Rob's Skipping the Beer
• Jedi Mind Tricks for Late Night Snacking
• Zachisms: “Stimulate, Don’t Annihilate” & Other Motivational Gems
• Rob Reflects: No Bad Weeks, Just Fatigue and Growth
• Tease for Next Week’s Progress

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