In this episode I break down the benefits of full body workouts and why they work so well for busy people. I talk through how I think about movement patterns and exercise selection, and how I set up training intensity, reps, sets, and rest so it actually fits into real life. The focus is on building flexible frameworks that match your schedule and goals while still delivering results.

Chapters
00:00 Introduction and why full body workouts work
02:36 Movement patterns and exercise selection
05:35 Why full body splits make sense
08:38 Programming for different goals and lifestyles
11:08 Reps, sets, and intensity in training
14:14 Rest periods and execution
16:53 Building your own workout framework
19:40 Wrap up and next steps

Calvin Trieu, M.S. | Performance & Nutrition Coach

Calvin Trieu Concepts

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In this episode, I talk about the importance of mindset and resilience when it comes to achieving personal goals. I dig into the neuroscience of willpower and the psychology of self-efficacy, explaining why belief in yourself is the foundation of performance. I also break down the causes of burnout, from overexertion and depletion to misalignment, and why having a clear vision and purpose can help you push through the hardest moments.

This conversation is about building the mental armor you need to stay motivated, create better habits, and keep showing up even when it gets tough.

Key Takeaways

• Mental resilience is essential for achieving goals

• Neuroscience shows how willpower and habits shape performance

• Self-efficacy and positive self-talk build belief in your abilities

• Burnout often comes from pushing without proper recovery or alignment

• A clear vision and purpose keep you moving forward

• You can do hard things

Memorable Quotes

• “You have to believe that you can do it.”

• “If others can do it, why not you?”

• “You can do hard things.”

Chapters
00:00 Introduction and Technical Challenges
03:37 Mindset and Resilience Overview
06:20 Neuroscience of Willpower
16:45 Psychology of Self-Efficacy
33:25 Understanding Burnout and Its Causes
40:30 Vision and Purpose in Resilience

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Calvin Trieu, M.S. | Performance & Nutrition Coach

Calvin Trieu Concepts

Subscribe to My Podcast: https://podcasters.spotify.com/pod/show/calvin-trieu

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This episode explores the challenges of self-sabotage and why building better habits is often harder than it looks. It breaks down the real meaning of habits, discipline, and willpower, and introduces the Mental House Model as a framework for understanding personal change. The conversation highlights how adults learn best, why self-efficacy is crucial for lasting progress, and how systems can simplify behavior change.

Listeners will learn how to close the intention-behavior gap, make conscious trade-offs, and define the vision and identity that drive personal development. This episode is about creating structure, building confidence, and curating the internal and external environment needed to stop self-sabotage and follow through on what matters.

Key Takeaways

• Self-sabotage is common; most people know what to do but struggle to apply it

• Habits, discipline, and willpower each play a distinct role in behavior change

• Discipline works on a spectrum and is not all-or-nothing

• The Mental House Model helps visualize factors that support or block progress

• Adults learn best when they have ownership and self-efficacy

• Closing the intention-behavior gap requires commitment, not just knowledge

• Systems make habits easier by reducing decision fatigue

• Time is created, not found, by choosing priorities

• Trade-offs are necessary to reach goals

• Vision and identity shape long-term personal growth

Memorable Quotes

• “Take a hard audit of your life.”

• “You get what you ask for.”

• “Define who you want to be.”

Chapters
00:00 Introduction to Self-Sabotage and Habit Building
02:50 Understanding Habits, Discipline, and Willpower
05:37 The Mental House Model for Habit Formation
08:50 Creating a Supportive Environment for Change
11:35 Defining Your Identity and Self-Concept
14:13 Curating Your Internal and External Inputs
16:59 Establishing Triggers and Contingencies for Success
25:09 The Importance of Maintenance in Life
26:51 Understanding Adult Learning and Self-Ownership
28:39 Building Self-Efficacy and Confidence
34:32 Creating Systems for Sustainable Change
37:43 Bridging the Intention-Behavior Gap
43:55 Defining Your Vision and Values

Calvin Trieu, M.S. | Performance & Nutrition Coach

Calvin Trieu Concepts

Subscribe to My Podcast: https://podcasters.spotify.com/pod/show/calvin-trieu

Subscribe to My Newsletters: https://calvin-trieu-concepts.kit.com/profile?_gl=1*1x1j08e*_gcl_au*NjY1MTEyMTU1LjE3MzYzNTg0NTE.

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This episode explores the concept of values and why they are essential to personal development and growth. The conversation highlights how values act as guiding principles in life, how they shape identity, and why most people are never taught to define them. It walks through the process of crafting values with intention, understanding how they connect to emotions and experiences, and recognizing the need for values to evolve as life circumstances change.

Listeners are encouraged to reflect on their own values, how these principles influence decision-making, and how consciously defining them provides clarity, autonomy, and direction in pursuing life goals.

Key Takeaways

• Understanding your values is crucial for personal growth

• Values are deeply held principles that guide actions and decisions

• Identity is crafted through the values you choose to live by

• Values evolve as life circumstances shift

• Reflecting on values provides clarity when making decisions

• Values are linked to emotions and lived experiences

• Crafting values is an intentional act of self-ownership

• You don’t just discover values, you build them with purpose

• Values serve as the operating system of life

• Most people are never taught how to define their values

Memorable Quotes

• “What do you value and how to choose?”

• “You are not taught what to value.”

• “Values are linked to your emotions.”

Chapters
00:00 Introduction and Podcast Overview
01:55 Exploring Values and Their Importance
05:16 Personal Journey: Defining Values
08:49 Crafting Your Own Values
12:04 Understanding the Nature of Values

Calvin Trieu, M.S. | Performance & Nutrition Coach

Calvin Trieu Concepts

Subscribe to My Podcast: https://podcasters.spotify.com/pod/show/calvin-trieu

Subscribe to My Newsletters: https://calvin-trieu-concepts.kit.com/profile?_gl=1*1x1j08e*_gcl_au*NjY1MTEyMTU1LjE3MzYzNTg0NTE.

Follow My Instagram: https://www.instagram.com/calvintrieu.co/?hl=en

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Work or train with me: https://calvintrieu.co

This episode explores the importance of celebrating small wins, embracing change, and transforming identity as part of personal growth. The conversation highlights how self-reflection and personal values create a foundation for lasting transformation, and why change requires more than action alone—it requires becoming someone new.

Listeners will learn how to use adversity as fuel for resilience, shift perspectives to see challenges differently, and practice gratitude and awareness in the process of growth. This episode emphasizes that transformation is not just about what you do, but about who you decide to become.

Chapters
00:00 Celebrating Wins and Positive Feedback
03:27 The Desire for Change and Internal Shifts
07:24 Identity Change: Who Do You Need to Become?
12:43 Establishing Vision and Values for Transformation
17:45 The Role of Belief and Perception in Change
22:24 Practicing Change: Remembering Past Hardships
27:40 The Importance of Action and Control
31:47 Embracing Mortality for Growth
35:14 Final Thoughts: The Old Must Die for the New

Calvin Trieu, M.S. | Performance & Nutrition Coach

Calvin Trieu Concepts

Subscribe to My Podcast: https://podcasters.spotify.com/pod/show/calvin-trieu

Subscribe to My Newsletters: https://calvin-trieu-concepts.kit.com/profile?_gl=1*1x1j08e*_gcl_au*NjY1MTEyMTU1LjE3MzYzNTg0NTE.

Follow My Instagram: https://www.instagram.com/calvintrieu.co/?hl=en

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Work or train with me: https://calvintrieu.co

Calvin Trieu, M.S. | Performance & Nutrition Coach

Calvin Trieu Concepts

Subscribe to My Podcast: https://podcasters.spotify.com/pod/show/calvin-trieu

Subscribe to My Newsletters: https://calvin-trieu-concepts.kit.com/profile?_gl=1*1x1j08e*_gcl_au*NjY1MTEyMTU1LjE3MzYzNTg0NTE.

Follow My Instagram: https://www.instagram.com/calvintrieu.co/?hl=en

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Work or train with me: https://calvintrieu.co

1. The Three-Legs of Psychological Durability

2. There is absolutely no line

3. Alchemize this.

4. Productivity Debt

5. Psychological Safety Net's

6. The Anti-Vision

7. Pattern Recognition, Disruption, & Creation

   
   

   Subscribe to My Podcast: https://podcasters.spotify.com/pod/show/calvin-trieu

   Subscribe to My Newsletters: https://calvin-trieu-concepts.kit.com/profile?_gl=1*1x1j08e*_gcl_au*NjY1MTEyMTU1LjE3MzYzNTg0NTE.

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   Work or train with me: https://calvintrieu.co

   
   

In this episode, I’m diving into six things I wish I’d known when I first started my fitness journey. It’s all about embracing commitment over perfection and letting go of common myths like "carbs are bad" or "you shouldn’t eat at night." This is your chance to shift the focus to empowerment instead of fear.

We’ll talk about why working out 3-4 days a week is plenty, why it’s crucial to fuel your body properly before chasing fat loss, and how your mindset plays a huge role in your success. And don’t forget—fitness should be fun, because enjoying the process is just as important as the results!

Subscribe to My Podcast: https://podcasters.spotify.com/pod/show/calvin-trieu

Subscribe to My Newsletters: https://calvin-trieu-concepts.kit.com/profile?_gl=1*1x1j08e*_gcl_au*NjY1MTEyMTU1LjE3MzYzNTg0NTE.

Follow My Instagram: https://www.instagram.com/calvintrieu.co/?hl=en

Follow My TikTok: https://www.tiktok.com/@calvintrieu.co?lang=en

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Work or train with me: https://calvintrieu.co