In this episode of Reppin' Fitness, Coach Brick Headstrong sits down with fitness coach and strength trainer Tom Sheppard to talk about what keeps you going—especially on the days you don’t feel like showing up.

From his first protein shake thrown at him by his big brother to now running a full coaching business with his wife (a world record–holding powerlifter), Tom shares what fitness really looks like when it’s about more than muscles. This episode dives into the mindset, mental health, and small daily wins that make a lasting difference.

Inside you’ll find:

• Why mental health is physical health
• How fitness saved Tom during his darkest years
• Tips to stay consistent even when you’re unmotivated
• The truth about comparison, pressure, and “bad workouts”
• A banana drop set… yes, really.

Whether you’re struggling to get to the gym or questioning if it’s even worth it, this episode will remind you: just showing up counts.

Connect:
Tom Sheppard: https://www.instagram.com/phoenixperformancetraining
Coach Brick: https://www.instagram.com/brickheadstrong
Support the Show: https://www.brickheadstrong.com

Timestamps:

• 00:00 – Intro: Brick Tests Out the New Set
• 00:43 – Meet Tom Sheppard: Coach, Husband, Lifter
• 01:30 – Training for a Photo Shoot & Rebranding Their Coaching Business
• 02:15 – Tom’s First Workout: A Brother, Whey Protein & a Wake-Up Call
• 03:45 – How Fitness Helped His Mental Health
• 05:00 – Training for the Mind vs. the Muscles
• 06:30 – Can You Be Too Dependent on the Gym?
• 08:00 – The Pie Chart Exercise: Balancing Life Beyond Fitness
• 09:40 – How to Shake Off a Tough Day (Hint: Get Outside)
• 11:00 – Is the Fitness Industry Helping or Hurting Mental Health?
• 12:50 – Why Physical and Mental Health Are the Same Thing
• 14:00 – What the Gym Can Teach You About Focus and Discipline
• 15:40 – How to Apply Gym Lessons to Life
• 17:00 – Helping Kids Love Fitness Without the Pressure
• 18:30 – The Comparison Trap & Dragon Ball Z Body Dysmorphia
• 20:30 – The Real Flex: Pride in Effort, Not Outcome
• 21:20 – The One Question Tom Asks Every Client
• 23:15 – Why Knowing Why You Train Matters Most
• 24:30 – Batman, the Joker & The Ever-Moving Fitness Goalpost
• 25:40 – What to Say to Someone Struggling Right Now
• 27:00 – Just Show Up: Why Discipline Beats Motivation
• 28:50 – Brick’s Shortcut Reps & the Power of Showing Up Anyway
• 29:20 – Tom’s Biggest Inspiration (Spoiler: It’s His Wife)
• 30:20 – Banana Drop Sets & Other Weird Workouts
• 32:00 – Getting Stronger Without a Gym
• 33:10 – When Life Throws Lemons… Curl Bananas

Still Intimidated by CrossFit? This Will Help

Coach Brick Headstrong meets metal and muscle in this epic episode of Reppin’ Fitness

CrossFit Level 3 Trainer, musician, and dad—Alex Mercieca—joins Brick to talk about how he mixes lifting with live music (literally) and how beginners can confidently step into the world of CrossFit.Whether you’re a curious first-timer or just want to know what “WOD” means, this episode covers it all—from bodyweight workouts to legendary CrossFit challenges like Murph and Fran. Oh, and there’s also a full breakdown of Brick’s leg day conspiracy theory.

In this episode:

- No-hands squatting while shredding guitar solos

- The difference between traditional gym workouts and CrossFit

- What a real CrossFit class is like

- Why consistency beats supplements

- What beginners need to know before their first day

Got questions like:

“What if I’m out of shape?” “Am I too old?” “Will I get hurt?”

This episode is for you.

https://www.instagram.com/amercieca78

https://www.instagram.com/brickheadstrong

https://www.brickheadstrong.com

Timestamps:

00:00 – Brick’s Headbanging Test

00:56 – Meet Alex: CrossFit Trainer, Musician, Dad

03:00 – First Time Working Out

04:50 – CrossFit Rep Ranges Explained

06:00 – What CrossFit Really Is

08:00 – Can Beginners Do CrossFit?

09:00 – Leg Day vs. Lower Body Day

11:00 – How CrossFit Workouts Are Structured

13:00 – Fran, Cindy & Hero WODs

17:00 – CrossFit Results & Expectations

Coach Brick Headstrong is back—

and this time, he’s teaming up with fitness expert Dr. Allan Bacon (aka “Dr. Sizzlin”) to break down everything you need to know about your first time at the gym.Whether you're starting from scratch or just getting back into it, this episode is packed with practical tips, mindset shifts, and a few laugh-out-loud gym fails (yes, ripped pants included).

In this episode, you’ll learn:

• What to wear and bring to the gym (yes, your shoes matter!)
• How to deal with soreness after your first workouts
• Why perfect form is a myth—and what to focus on instead
• How to overcome gym anxiety and intimidation
• Beginner mistakes that lead to burnout
• Whether or not you need supplements to start
• How to form real, lasting fitness habits

Got questions like:

“What if I don’t know what I’m doing?”

“Are people going to judge me?”

“Do I need a plan before I go?”

Hit play, grab your Chuck Taylors, and let Brick and Dr. Sizzlin walk you through it—no stress, no shame, just solid advice (and maybe a few jokes).

Connect with us:

Dr. Allan Bacon: https://www.instagram.com/drallanbacon

Coach Brick: https://www.instagram.com/brickheadstrong

Support the Show: https://www.brickheadstrong.com