15 Minutes of Strength

It has been a while and this episode is an update as to what I want to do with these podcasts going forward and how I plan on adding it in video format.The goal has always been to provide simple, practical and easy to understand training advice and I will continue to do that in a philosophical level using this format.Questions on topics and constructive feedback are welcome! Thanks for Listening!Contact: info@riseabovestrength.com Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook TwitterThanks for Listening!Contact: info@riseabovestrength.com Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

In this (unlucky) episode I read and answer a subscriber's question on how to train as we get older.It is very important to maintain your strength as you age to keep your body and mind healthy. If I were to construct a program for a healthy lifestyle I would make sure my mindset is one of a long-term health and fitness journey which makes the details slightly less relevant as simply doing the work 5-6 days a week.I explain why bodybuilding programming, not the exercises, might to be the best for the aging athlete and how to structure a weekly routine including daily mobility either during the morning, before your workout and/or before bed.)Finally I will construct a program based on the activities listed and how to get it all in an be successful for the long term.Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially:  Instagram - https://instagram.com/riseabovegym YouTube - https://goo.gl/UUuW8z Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym​ ​  

In this episode I go over how to workout by Yourself successfully, yes, there are benefits.The two most challenging elements will be Motivation and therefore that affects Consistency which will stifle progress.     Consistency is King/Queen! You can have low motivation but do it anyway. Schedule your Workout during your day. Have a Backup Plan if things change that day. Have a Plan for your workouts;     Weekly – To make sure you get in what you want to accomplish for the week     Daily – Make sure you accomplish what you want for that session [GOALS] (go by feel). Have a workout goal for that day or workout (form, movement quality, slowing things down, breathing)Multi-task in between; Be Productive! (Vacuum, clean, read and book, paperwork, answer an email) Subscribe the Podcast on the following platforms:iTunes Spotify Google  Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/ Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​  Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially: Instagram - https://instagram.com/riseabovegym YouTube - https://goo.gl/UUuW8z Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym​ ​  

In this episode I go over why a home gym is essential and what makes up the perfect home gym for you.In this episode I will discuss: Why a home gym is necessary Home gym personal purpose Essential space and equipment to consider I want to thank you all for joining Me today; I hope you found the information valuable. If you liked the content and want to hear more, please consider subscribing to the podcast (iTunes, Spotify etc.) as well as the Rise Above Performance Training YouTube Channel. Check out the site at Rise Above Strength.com and sign up for the monthly newsletter. Subscribe the Podcast on the following platforms:iTunes Spotify Google  Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8z

In this episode I go overtime with trainer Tevin Cherry who has cerebral palsy and is using strength and conditioning training to overcome his condition and help others out as well.In this episode we discuss Tevin's journey: Who Tevin Cherry is When he got diagnosed Cerebral Palsy What Rehabilitation looked like 30-years ago How he took over his own training in college His early years of training in the gym The Importance of a strong support system for success How he uses mobility micro-movements for strength, along with body awareness How his recent training has helped him accelerate his results What movement does he wished he started sooner? How Tevin stays motivated with his training What three training ideas would he give someone with cerebral palsy looking to start out?Where to Find Tevin: Instagram - https://instagram.com/buster_the_strongman Website - https://www.therealstrongman.com Subscribe the Podcast on the following platforms:iTunes Spotify Google  Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially:  Instagram - https://instagram.com/riseabovegym

It happens to all of us inevitably, the dreaded injury. Though we might not be able to participate in all the activities we were currently doing; this does not mean you can stop training all together. Remember there is a lot more that you CAN do than can't.In this episode I will go over a game-plan on how to work around those injuries and keep you in the game. 1) Honest assessment of the injury2) Turn down the [workout] intensity and turn up the focus    3) Work On the injury for healing and future preservation4) Go hard on the non-injured areas5) You should still be making progressSign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/ Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially:  Instagram - https://instagram.com/riseabovegym Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym​ ​ YouTube - https://goo.gl/UUuW8z 

Is it Ok to Workout Everyday?The Sh ort Answer…YES but how do you do it.  Distinguish between WORKING OUT and TRAINING Listening to your body: Before, During, and AfterTraining Variability (weights, running, kettlebells, bodyweight, yoga etc.)Include daily recovery exercises, movementsA few times a year consider training for something Check out the site at Rise Above Strength.com and sign up for the monthly newsletter. Subscribe the Podcast on the following platforms:iTunes Spotify Google  Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially: Instagram - https://instagram.com/riseabovegym Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym​ ​ YouTube - https://goo.gl/UUuW8z

As the New Year comes upon us so come the Resolutions or Proclamations to do Better this Year but are they really the right way go about it when:80% does by the second week of February (approx.…36 days)There might be a better way as in to make Goals: Start from a positive placeMake a Goal List of what you want to accomplish:·       Make categories with specific goals·       Make some more challenging than others·       Don't have to necessarily have a timeline·       Write them down so you can see them weekly/daily·       Share them with someone Make a Weekly to Do List·       Categories·       Prioritize·       Have a Specific way to go about completing the task·       Write it down and have it visible, phone, paper, white board It's Ok if you don't complete everything especially your stretch goals; you can roll them over to your next year; Progressive Progress is the Ultimate Goal Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially:  Instagram - https://instagram.com/riseabovegym Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym​ ​ YouTube - https://goo.gl/UUuW8z

In this episode:The beginnings of Steve's strength journey. Our first weight sets. What drove him to start lifting weights. What keeps him going to continue training. What our weight training was like during high school. How his training has changed over the years. His current training goals. Necessity being the key to progression. Movement being therapy. What he would tell his younger training self. Current training trends he does not like. Steve's secret sauce for longevity. How Steve keeps motivated.Find Steve at his company's website. Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially: Instagram - https://instagram.com/riseabovegym Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym 

In this episode I will go over the Most Common Mistakes I have seen over the years of training and give my opinion on how to shift towards the optimal. Your PlanMost people's plan are either Too Much or Not Enough Define your Goals first and be honest about them: How do you want to train? How often? What are you training for?   Chasing Numbers Good way to quantify workout and see progress but are the results making you better overall? Are they aligned with your goals?Not Doing Mobility Work Primes the body for movement Helps for a better workout and recovery May help prevent injuries They can pinpoint what you needDoing What you Like but Ignoring What you Need Every workout should have an exercise/movement that you don't like because it is generally what you need. Most Men skip: Single Leg work, most Women skip: Upper Body work. Not using GripAlmost ever exercise can utilize Grip Strength and it is usually the Limiting Factor in strength training Activates muscles and increases strength (irradiation) Make movements safer and more stable Increase upper body strengthNot Doing Dynamic Work Never stop doing it, even as you ageSign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially: Instagram - https://instagram.com/riseabovegym Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym​ ​ YouTube - https://goo.gl/UUuW8z

In this episode we go Overtime and cover:Who is Jason Dolby? What happened during a recent injury? What he Immediately did after he injured himself. The Brain and Body Movement connection. Why swelling is both good and bad. How to utilize Baby Mobilization. How Gamifying proved to be the biggest game changer for his rehabilitation. Peanut butter at a rehab tool? Why NOT allowing the strong-side to work aids in recovery. Injury protocol guide.Make sure to check out Jason Dolby in the following locations around the web:Website One Hour Long Cycle Website YouTube Channel Instagram Facebook Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially: Instagram - https://instagram.com/riseabovegym Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym 

In this episode I'll cover things to consider when structuring your strength training program going forward into adulthood.  Change your Mindset Your training mindset needs to change from the Specific-Short-Term to the General-Long-Term.Long term health?Play with your kids?Try and new activity?Be Consistent with Less: Frequency Over VolumeDitch the Long Training Sessions; focus on the Quality over Quantity of the session. Change the Way You Train Keep the Frequency over Volume Principle in-mindWork on things that you haven't done before or in a long time              Add more Mobility and Stretching workBe more Balanced with your training programs Schedule Flexibility Have a General Plan of what you want to Get-In (achieve) for the week Be Flexible with that plan Plan on doing some physical activity daily.Subscribe the Podcast on the following platforms: Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/ Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially:  Instagram - https://instagram.com/riseabovegym Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym​ ​ YouTube - https://goo.gl/UUuW8z

In this episode I am going to over what parents, coaches and athletes should consider and look for when they are choosing a Youth Strength and Conditioning gym and program.GOOD or CONVENIENTHave a little wider net when performing your initial searchNot all gyms have dedicated to Strength and Conditioning Programs that cater to athletes either starting out or experienced.    Some Sports programs have integrated S&C programs run by the coaches themselves or outside trainers do these provide what you are looking for?GOALSWhat are the Parent's Goals for the short and long term? Child's goals?EXPECTATIONS What are the Parent's Expectations for the short and long term?Should you offer a free consultation? TEAM or INDIVIDUAL Some like more personal attentionSome like a smaller feel so they can focus on themselves AMENITIES or PROGRAMMING Bigger and fancier is not necessarily the best. Knowledge and experience of the trainerAbility to assess individual demands daily, each time they come in and adjustProper progression of the program for each individualInstilling confidence Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/ Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially: YouTube - https://goo.gl/UUuW8zInstagram - https://instagram.com/riseabovegym Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym​ ​ 

I am going to do something in this Primer Episode I do not normally like to do; Talk About Myself and Make it All About ME In this I will go over:Who I amWhy I am jumping on the Podcast BandwagonWhat to expect from the Podcast going forward.WHOOwner of Rise Above Performance Training, Belmont CA established in 2008.Work daily with; Athletes, First Responders and Willing Adults  Started out: Playing Multiple sports (Soccer, Baseball, Basketball…) Injuries Fascination with physical therapy  Education: Undergrad-Kinesiology (Pre-PT)InternshipsPhysical Therapy Graduate schoolDropped out and applied to Kinesiology graduate school and started down the training path, Learning, Accumulating Certifications  Started at a local gym (9-12-2001) and learned how to train and work with people  Graduate school Thesis published Journal of Strength and Conditioning ResearchBuilt a garage gym WHYRunning the gymTraining people dailyCreate content for the Rise Above Performance Training Blog & YouTube Videos      PodCasting is a way to challenge myselfWHAT Going forward I want this Podcast to be about Learning and Applying  Strength Strength can come from anywhere: Physical, mental, inspirationalI want to do this all in a 15 min format, giving you the content in a quick and compact manner so you can reflect, use and apply it right away  Sign Up for the Monthly Newsletter and receive two complimentary eBooks: https://www.riseabovestrength.com/never-ending-strength-ebook/Checkout the blog for more fitness articles and videos: http://RiseAboveStrength.com/blog/​ Subscribe to the YouTube Channel: YouTube - https://goo.gl/UUuW8zFollow Socially: Instagram - https://instagram.com/riseabovegym Facebook - https://www.facebook.com/RiseAboveGym​ Twitter - https://twitter.com/RiseAboveGym​ ​