The Plunkett Fitness Project

The Truth About Strength Training

Are you ready for the straight truth on strength training, nutrition & fat loss, as well as a insiders point of view on the fitness industry as a whole? Jamie Plunkett is a certified Strength and Conditioning specialist, a 15 year fitness industry veteran, an entrepreneur & owner of Plunkett Fitness in Overland Park, KS.


This podcast will give you tactical advice on nutrition, injury prevention and strength training from a trusted industry professional while at the same time exposing the misinformation perpetrated on the general public by many in the fitness industry. Jamie spent years struggling with nutrition and body management and will share his expertise & knowledge in those matters to help you avoid the same pitfalls he encountered and eliminate wasting time as it pertains to meeting and exceeding your fitness and nutrition goals.

Episode 034

The power of being self sufficient.

Today Jamie and Ryan dive into Ryan’s experience as he enters week 5 of the Plunkett Fitness Group training program. They also talk about the importance of technique, taking the proper amount of time at the gym, and placing focus on every movement when training.
Jamie discusses the importance of getting the proper motion to “feel” right, and then repeating until the muscle memory is built up so you can focus on more complex areas of each lift, and how fortunate he feels to have discovered weight training in his youth.  

Episode 033

The Gift of Weight Training

Today Jamie and Ryan dive into Ryan’s experience as he enters week 5 of the Plunkett Fitness Group training program. They also talk about the importance of technique, taking the proper amount of time at the gym, and placing focus on every movement when training.
Jamie discusses the importance of getting the proper motion to “feel” right, and then repeating until the muscle memory is built up so you can focus on more complex areas of each lift, and how fortunate he feels to have discovered weight training in his youth.  

Episode 032

Cross-Metabolism-Squat Talk

On today’s podcast Jamie and Ryan get into the importance of building muscle to burn fat, the dangers of crossfit and the importance of sleep and stress management as it pertains to fat loss.
Jamie also debunks the idea that people “can’t do” squats, lunges, etc… Come on in!

Episode 031

Fat Burning Gaslighting Exposed

On today’s podcast Jamie and Ryan discuss the misconceptions that people have around the idea of a “fat burning” workout and how the fitness industry has misled the public for decades.
Ryan began training at Plunkett Fitness this week, and they discuss why he started training, what his experience was like and things that everyone can expect when beginning their journey from scratch.

Episode 030

Strength & Hypertrophy

In the first podcast of 2020 Jamie dives deep into the issue of strength & hypertrophy and how to balance the two so that you can maximize your success in the gym. He also explains the method that he uses with his clients through out the year so that they can build strength by continually adjusting the way the muscles are stimulated.
He and Ryan also discuss the importance of bracing, breathing and how some popular fitness chains put their clients at risk by trying to combine cardio with strength training.

Episode 029

The 80-20 Rule

Today Jamie breaks down the importance of focusing on compound movements 80% of the time in order to maximize the Return On Investment of your time spent at the gym.
It’s crucial to exhaust the high ROI movements, like squats, deadlifts, presses, rows while letting your ab exercises, biceps and cardio take up 20% of your time.
He walks you through what that means specifically and stresses the importance of learning to love the process. He closes by discussing distractions that many people use to fill in the gaps when they’re not spending the majority of their time focusing on their greater purpose, and how doing so can lead to disappointment and lack of fulfillment.  

Episode 028

Ten Reasons You Aren’t Getting Stronger.

In today’s episode Jamie shares a list of 14 things that will keep you from succeeding in the gym, and in a lot of aspects in life.
This podcast goes deep into some of the pitfalls that we all face along the way of meeting and exceeding our goals, both in fitness and in life, and how we can work to stay on track. We get into some of the specifics as it pertains to weight training as well as big picture macro level mind set issues. 

Episode 027

Don’t touch that dial.

It’s a vibe. That’s what the girls on Instagram say, it’s also a fact for businesses. Today Jamie talks about how the music he chooses to play at his facility sets the table for the intensity needed to get the results that he and his clients desire from weight training.
He and Ryan also talk about the idea of people trying to negotiate on price when it comes time to join his gym. He and Ryan talk about the difference between quality and quantity based businesses, and there is no such thing as negotiating price with a business who’s bottom line isn’t based on volume.
Also Epstein didn’t kill himself. 

Episode 026

Measuring the metrics.

On today’s episode Jamie breaks down the metrics that he and his team focus on for their clients as it pertains to their nutrition and fitness goals.
He walks you step by step through the process that he uses to assess where clients are from their first appointment, and gets deep into the weeds of execution by sharing insights on nutrition, fitness, supplements, and more. 

Episode 025

Beware of the Quick Fix.


On today’s episode Jamie and Ryan discuss a “new” weight loss miracle supplement as well as a “revolutionary” new piece of exercise equipment. I’m not sure if you’re picking up on the sarcasm here, but the point is people are packaging and selling nonsense as quick as they can and the public seems to be buying into it.

Jamie dives into these two products that he is seeing advertised currently, and explains the silliness of both.

They close by sharing a knowledgeable Instagram post by Shelby Starnes that discusses what maintenance looks like and what to do “after I reach my goals”

Episode 024

Picking the right people.

In today’s podcast Jamie and Ryan go over 3 topics. They start by discussing the importance of choosing and properly vetting a coach that you trust. And just as importantly, sticking to the plan that they create for you.
After that Jamie gives practical advice to the parents of high school athletes and how to help their children build discipline, avoid injury and win on the field.
They wrap up today’s episode discussing the importance of choosing the people you surround yourself with in all aspects of life, and especially as it pertains to having a supportive core group of people around you when you’re pursuing fitness and nutrition based goals.

Episode 023



On this episode Jamie and Ryan dive headfirst into what it takes to be successful. They discuss the difference between “saying” and “doing” and the difference between doing a job with pride and just doing it good enough to check the box that it’s done. Jamie discusses the importance of quality over quantity as it pertains to weight and strength training. They finish by talking about bariatric surgeries and the biggest issues that they see with looking at this as a silver bullet for quick weight loss.

Episode 022


The theme of today’s podcast is perspective. Jamie starts out by talking about the importance of having a positive mindset and focusing on the fact that there are people in the world that are starving to death- and they would give anything for the opportunity to be in the position where many of us are, where in order to  achieve our goals we have to eat non-processed foods, go to the gym regularly, etc…
He then tackles the issue of many people claiming to struggle with anxiety in America. Jamie shares his philosophy that putting in 100% effort will often cure anxiety. He also shares the fact that giving anything less than your best is to sacrifice the gift that you have in life, and while it may be difficult, if you stop distracting yourself with BS, and are honest with yourself, both your mindset and quality of life will improve.

Episode 021

Whatever it takes.

On today’s Podcast Jamie and Ryan begin with an Arnold Schwarzenegger quote about reaching his goals and the importance of that to him. Jamie discusses the sacrifices he has made and continues to make and why those sacrifices are not only necessary but also completely worth it in the end.
Jamie then talks about the importance of giving 100% effort when pursuing a goal, and the importance to following your plan to a T. They go on to discuss personal responsibility and how important it is to be honest with yourself in order to reach not only your goals as it pertains to health and nutrition but in life as well.

Episode 020

What’s your Routine?

In todays podcast Jamie is joined by Ryan and the main focus of the discussion is the importance of creating a routine and building systems in order to effectively accomplish your fitness goals.
They talk about measurement, optimization and their links to achievement. They close with a story about Macy’s removing so-called “fat-shaming” flat ware from their stores. 

Episode 019

The Prevention Episode


In today’s episode Jamie and Ryan start out discussing the cost of strength training and how it compares to insurance deductibles. Jamie dives deep into the “if it fits in your macros” principles and points out some flaws in that ideology. They go on to discuss the importance of the sleep, nutrition and managing stress so as to reduce inflammation and arthritis that many people struggle with on a day to day basis.

Episode 018

You’re not broken.

On today’s episode Jamie talks about some of the issues that he runs into with clients and potential clients telling him that their doctors have told them not to perform certain exercises. He also stresses the importance of looking at surgery as an absolute last resort. Before agreeing to go under the knife, make sure that you’ve made the changes in your own life that can counter act some of the issues you’re facing without surgery.
He also goes on to share a story of a new client who has been working with another gym & supplement store in town for 5 years, and while she was in good health, she felt like she had plateaued. He was shocked to learn that in the last 5 years she hadn’t been told the things that he tells clients during their first meeting, and in less than a month she has had drastic results when adapting to his plan.

Episode 017

Everyone on Social Media is an Expert

On today’s podcast Jamie and Ryan dive into social media and some of the misinformation that is spread on different social media platforms as it pertains to the health and fitness industry.
They address a recent comment on a post on the Plunkett Fitness Facebook page regarding weight loss and a caloric deficit as well as comments that some of Jamie’s clients are receiving on their personal pages when posting footage from their workouts.
Jamie also shares a story about a local fitness club owner who doesn’t let his clients know that aside from the class that he teaches, he lifts weights 3-4 times a week as well unless they specifically ask him.

Episode 016

Training vs. Working Out

On this episode Jamie talks about the difference between “going to gym class” or being active and actually training with a purpose. Jamie and Ryan take a deep dive into a blog post from the spot athletics dot com.
They then dispelled another fresh batch of misinformation that is being perpetuated by a large supplement supply store – this time Jamie heard an advertisement by a local radio personality in KC talking about certain supplements “supercharging” her metabolism.
They closed out the podcast with Jamie giving an update of the summer challenge that is currently happening at Plunkett Fitness.

Episode 015

The Truth about Resting Metabolism


On today’s episode Jamie and Ryan begin by discussing the Summer Weightloss Challenge that is going on at Plunkett Fitness. Then Jamie gets into the nitty gritty of the nutrition and fitness plan that he lays out for everyone who participates in his challenges as well as his clients in general. He goes on to explain the science behind resting metabolism and he dispels rumors that pertain to steady state cardio and your resting metabolism.

Episode 014

Sarcopenia Explained


In today’s episode, Jamie discusses and breaks down Sarcopenia- which is defined as an age-related, involuntary, loss of skeletal muscle mass and strength and also talks about the importance of a fitness routine that adheres to a plan – as opposed to bouncing around through different workout plans, groups, etc…

Episode 013

Muscle Confusion or Message Confusion?


Today Jamie and Ryan discuss the dishonesty behind radio advertisements as it pertains to weight loss, fitness & exercise. Jamie also shares stories of other trainers at gyms he’d worked at in the past overcomplicating and not recording workouts in an effort to keep their clients confused, in hopes that this would make their clients stick with them longer.

Episode 012

Truth vs. Deception in the Fitness Industry

Today Jamie and Ryan dive into a few different topics that pertain directly to both truth and deception in the fitness industry. Jamie is loving the book “Coan, The Man, The Myth, The Method” and goes into depth about some of his favorite parts of the book. They also dissect 2 Instagram posts, one of which is speaking the truth as shared by Stefi Cohen & Bret Contrerasi and another which showcases a BS “scientific” testing method that a local gym is using to dupe their clients out of roughly $100.

Episode 011

I Am Not Enough


On today’s podcast, Jamie and Ryan dive headfirst into an Instagram post by Andy Frisella. His post and this podcast discuss the “I Am Enough” movement as a way to not only excuse laziness and mediocrity, but to negatively stigmatize those who are relentless in the pursuit of their goals. They discuss how never being enough is not a bad thing, but instead is a positive way to motivate you to be the best version of yourself that you can be.

Episode 010

Exposing Instagram Fitness Lies pt.1


On Today’s Podcast Jamie and Ryan dissect an Instagram post and caption from a prominent fitness coach, who is spreading misinformation as it pertains to cardio, strength training and weight loss.

Episode 009

The Basics


Today Jamie is talking about how he had a startling revelation when he recently realized that he has turned into his father. This isn’t a bad thing, in fact, it’s a good thing. He refers to his father’s successful run as a high school football coach centering around the fact that his teams never strayed from the basics. Jamie uses the same strategy with his clients. He talks about the risk involved with certain activities that are being pushed by trainers and gyms…things that might make sense for a world-class athlete, but are incredibly dangerous for the vast majority of us who are going to the gym to achieve or maintain a certain body type, but live a more traditional life style.

Episode 008

Welcome to 2019!

On today’s Podcast, Jamie talks about New Years Resolutions, the Plunkett Fitness Challenge, carb cycling, crash dieting and takes a deep dive into Stan Efferding’s Vertical Diet.

Episode 007

Goal Setting and How to Stay Motivated

On our 7th episode, Jamie talks about the lack of a plan damaging your likelihood of long term success.
He talks about starting with long term goals and breaking them down into smaller, more attainable goals and shares personal stories of how he used these practices to achieve success in his own life.
He gives tactical advice on staying motivated as well as the importance of surrounding yourself with people who inspire you to work harder and to better yourself.

Episode 006

The Binge Eating, Starve, Binge Workout Cycle

On our 6th Podcast, Jamie addresses the importance of having a plan as it pertains to helping people counteract the impulse to overeat, and then overcompensate by under-eating and/or overworking out to make up for it.
Jamie talks about the importance of having a “why” for the goals that you’re working towards and how important it is to keep your emotions at bay during the process of working towards your goals.
He goes on to talk about the fear of regret motivating him, as well as how we must have long term vision and be honest with ourselves if we wish to succeed in the longterm.

Episode 005

How to Spend Your Time in the Gym & Exercise Selection

On our 5th Podcast, Jamie talks about how to most effectively spend your time at the gym. He begins by comparing your time spent at the gym to investing money for your retirement. You have a finite amount of time to spend working out, and it is the job of your trainer to make sure that you are maximizing your time spent working out.
Jamie dives into the topic of women being discouraged from lifting weights and he gives tactical advice on specific types of lifts to do, which muscle groups to focus on and dietary practices for fat loss.

Episode 004

Hard Work

On our 4th episode, Jamie talks about Hard Work, and how it is one of his favorite things in life because he attributes many, if not all of his personal and professional success to hard work.
Jamie goes on to say that there are no shortcuts in life to getting what you want, the key is setting your goals, working hard and being disciplined in the pursuit of your endeavors.

Episode 003

The Basics of Fat Loss

Nutrition facts
On our 3rd podcast, Jamie talks about the biggest problem he sees as it pertains to fat loss with his clients- most aren’t focusing on the most important part, which is nutrition.
Jamie shares his own experience with learning how to control his appetite, the importance of planning and scheduling both fitness and nutrition as a road map to long term success and offers tactical advice for grocery shopping and meal prep.
On our second podcast, Jamie & Ryan talk about the idea that people are settling for physical activity that is “entertaining” as opposed to committing to a fitness regimen that will give them positive returns over the long haul and that they will be able to commit to for the rest of their life.
They also touch on the misinformation regarding women and strength training and why we tend to overeat.
On the first episode of our podcast, Jamie introduces himself and goes over his purpose, both as it pertains to working in the fitness industry as well as with this podcast. He has dedicated his life to not only teaching people about fitness, nutrition & health but also educating people on the fitness industry as a whole.
Jamie and his co-host on this episode, Ryan, walk through what first interested Jamie in physical fitness & nutrition in high school, and they discuss his career path over the better part of the last two decades in the fitness profession.