Ballistic Performance Radio

On this episode of BPR, Derrick explains why training 4-5 days per week will make you feel SIGNIFICANTLY better than 6-7 days.⠀Training 6-7 days per week is often glorified and presented as the pinnacle of fitness, but in reality, it's one of the WORST strategies.⠀0-1 rest days per week is NOT enough time for your body to recover.⠀Plus, 6-7 days per week in the gym doesn't leave a lot of time to get out and express your fitness in the real world.⠀The whole point of training is to improve your life beyond the gym, so you need to leave yourself some time to reap the rewards of your efforts.⠀Why 4-5 days?⠀Tune in and find out

On this episode of BPR, Derrick explains how spending less time on the cardio machines will make you look better naked.⠀No one wants to spend countless hours doing cardio, yet, you've been brainwashed into thinking that's what's required to lose weight and change your body composition.⠀BUT…⠀Cardio does not inherently equal weight loss (not even fasted cardio).⠀The BEST way to transform your body is RESISTANCE TRAINING, or even mixed-modal training.⠀Why is that the case?⠀Tune in to find out

On this episode of BPR, Derrick outlines 4 alternatives for the Snatch.⠀Simply put, the Snatch is moving an object from the ground to a position of support, overhead, in one fluid motion.⠀In the world of high-intensity functional fitness, the Snatch is programmed A LOT…from light, fast, and high volume to heavy days and 1RMs, the Snatch rears it's ugly head quite a bit.⠀You've probably asked yourself on more than one occasion, “Is the Snatch even worth it? Do I have to do it?”⠀The answer is “NO.”⠀You do NOT have to Snatch

On this episode of BPR, Ash and I sit down to answer the most frequently asked questions during our first pregnancy.⠀We cover the following topics throughout the conversation:How people receive/treat youBody imageSlowing downMost helpful advice/recommendationsLeast helpful adviceContent and account recommendations⠀Disclaimer:We do not specialize in pregnancy, and we are physicians. We're sharing what we've learned through our research and experience. Everything we share in this episode are general recommendations. Always consult with your healthcare provider prior to making any significant changes to your nutrition or fitness.

On this episode of BPR, Ash and I outline why it's so common to regain weight after you lose it.⠀It's been suggested that approximately 95% of people who are overweight or obese go on repeated diets, only to gain nearly all of the weight back within one year.⠀That's hard to believe, right?!⠀Weight regain is the result of two components:⠀Psychological⠀After restricting your food, whether it's a crash diet, following a fad diet, or doing a diet (even in a healthy way) for an extended period, you eventually get to the point where you recognize the lack of long-term sustainability and adherence.⠀Physiological⠀Long-term dieting causes down-regulation in our metabolic health. We have a decline in BMR (basal metabolic rate), activity/exercise feels harder, NEAT decreases, digestion decreases, thyroid and sex hormones are impacted, etc.⠀So, how can you prevent weight regain?⠀Tune in to find out

On this episode of BPR, Derrick outlines why you need to stop trying to walk on your hands when you don't even spend enough time on your feet.⠀PSA: You do NOT need to Handstand Walk to be fit and live an active, fulfilling life.⠀Do you realize how much fitter, healthier, and happier you'd become if you stopped trying walk on your hands and spent more time on your feet?⠀Simple, low-level, often overlooked habits and behaviors can change your life significantly more than any exercise or workout?⠀What are the basic, foundational pieces you should be focusing on instead of how many steps you can take on your hands?⠀Tune in to find out

On this episode of BPR, Derrick explains why we don't give a $h!t about how many Kipping Pull-ups you can do.⠀Sure, it's cool if you can do 70 Kipping Pull-ups; it's f#ck!ng awesome if you can do 20 Strict Pull-ups.⠀Here's our problem with Kipping Pull-ups...⠀The Kipping Pull-up receives so much praise within the functional fitness space that individuals who are NOT even close to having developed the stability, strength, muscular endurance, or coordination necessary to perform the exercise, start trying to learn the movement within a few weeks of beginning group classes.⠀The Strict Pull-up is KING.⠀We believe that men should have the capacity to perform 20+ consecutive repetitions and women should be able to complete 10+ consecutive repetitions.⠀Lastly, in case you're not familiar with the Kipping Pull-up, here a few videos:⠀Gymnastics Kipping Pull-upButterfly Kipping Pull-up

On this episode of BPR, Derrick outlines why the Kipping Handstand Push-up is the WORST exercise of all time.⠀Now, don't get it twisted, there are A LOT of $h!tty exercises out there.⠀BUT...⠀We believe the Kipping Handstand Push-up is at the top of that list.⠀What makes it the worst exercise of all time? What are the alternatives?⠀Tune in to find out

On this episode of BPR, Derrick outlines why the Overhead Squat is a complete waste of your time

Yes, we did it... We used a click-bait title to get you to listen to this IMPORTANT message. ⠀ Everyone loves to ask the question, "What foods should I avoid?" ⠀ Is it bread, pasta, white rice, fried food, pizza, ice cream? ⠀ Everyone #fitspos and wanna be "expert" on Instagram and TikTok claims to have the answer. They're not afraid to demonize a few food groups to get a few more follows. ⠀ BUT... ⠀ In reality, there are NO foods to avoid

On this episode of BPR, Derrick outlines why high-intensity group fitness is a disservice for fitness fanatics. ⠀ Here's the thing...when you're the fittest and most experienced person in your class, you get the $h!t end of the deal, and here's why: You're following a program designed to get people "off the couch and off the carbs." It's NOT designed for YOU or YOUR goals. You're "too good" for coaching You don't need to learn the Air Squat...AGAIN When you're the fittest in class, you're not going to push the pace You're too fit (or competitive) for your own good ⠀ If you're ready to evolve beyond high-intensity group fitness and start getting more out of your training, click https://bit.ly/fitnesstracks (HERE) for a 7-day FREE trial of our BUILD, MOVE, or PERFORM programs.

On this episode of BPR, Derrick outlines why you need to spend WAY LESS time in the pain cave. ⠀ High-intensity group fitness is exciting, entertaining, motivating, and fun. ⠀ Working out alongside someone makes you push harder than you would alone (at least in most cases). ⠀ Having a coach, or maybe the better word, would be cheerleader, motivating you to push harder, dig deeper, embrace the suck, and go to the “dark place” works for some people, but is it making you better? ⠀ Is going deep into the “pain cave” actually a good idea? ⠀ Do you need to go there to move the needle and ultimately achieve your goal? ⠀ We would argue that you do NOT need to go to the pain cave. ⠀ We firmly believe you need to spend significantly less time in that deep, dark place. ⠀ How much time? ⠀ Tune in to find out

On this episode of BPR, I sit down to outline why we believe that group fitness has an expiration date. ⠀ By "expiration date," we mean that everyone evolves beyond or burns out of group fitness on a long enough timeline. ⠀ If you're consistent, diligent, and work your ass off in the gym. Eventually, you'll need more than that group class offers. ⠀ Group classes are designed for the group, for those folks who just need to move, folks who don't necessarily have a specific goal, and for folks who are there more for social hour and entertainment than training. ⠀ There's nothing wrong with that, but it's not meant to be a permanent solution either. ⠀ Whether you've evolved or burned out, and you're ready for a change, to pursue something greater, or to fall back in love with training, click the https://bit.ly/fitnesstracks (HERE) for a 7-day FREE trial to our fitness tracks. These programs are delivered straight to your phone via the TH app, and each is designed to help you achieve specific goals.

On this episode of BPR, Ash and I sit down to reflect on why she started therapy and what it has taught us. ⠀ That's right. It wasn't just beneficial for Ash. Her journey in therapy has been incredibly helpful in our marriage too. ⠀ We've learned how to better communicate with one another, the value and importance of margins (i.e. personal space), and finding fulfillment in ourselves as opposed to the other person. ⠀ If you're wondering who Ash's therapist is, she's one of the most wonderful, wise, and insightful humans on the planet, https://www.instagram.com/andi_ruth/ (Andi Johnson). ⠀ If you're interested in working with Andi, you can join her waitlist https://andi-ruth-llc.mykajabi.com/1-1-waitlist (HERE).

On this episode of BPR, Ash and I sit down to share our birth plan. ⠀ We cannot control EXACTLY how the birth of our baby boy goes, but we at least wanted to have a plan (and contingencies) before the big day. ⠀ Here's the crazy thing, by the time this episode is released, Baby Ball will already be here! At that point, we'll be recording another episode to let you know whether or not it all went according to plan.

On this episode of BPR, Derrick outlines the top 5 lies you've been told about nutrition. ⠀ Weight loss isn't as simple as calories-in vs. calories out Eating small, frequent meals boosts metabolism and promotes weight loss White Potatoes and Rice are “unhealthy” You should limit how much fruit you eat because of the “natural sugar” Red Meat is bad for you ⠀ It's important to note that these are ONLY our top 5; hundreds, if not thousands, are floating around Instagram, TikTok, and Facebook, many of which come from your favorite #fitspos who have no idea what the hell they're talking about. ⠀ We feel these are the most relevant, recurring, and benefical to YOUR journey. ⠀ If you learn something from today's episode, please share it with your friend, family, co-worker, or training partner, and while you're at it, leave us a rating and review.

On this episode of BPR, we're covering the differences between machines and free weights. ⠀ Is one better than the other? What one should you be spending more time on? Etc. ⠀ First, there are benefits to BOTH. Second, in a perfect world, you're doing BOTH. ⠀ That said, there are definitely pros and cons to each. ⠀ If you learn something in this episode, please share it with your family, friend, co-worker, or training partner.

On this episode of BPR, Derrick outlines the most important things that no one is talking about in fitness. ⠀ In 2022, you're likely cultivating all of your fitness knowledge via your favorite fitspos on IG, TikTok, and Facebook. ⠀ I'm going to go out on a limb here and say that you don't follow those guys (and girls) because they're knowledgeable, credible, experts, right? ⠀ Of course not. You were probably scrolling through IG or TikTok and saw a half-naked fit chick or shredded dude talking about their workout and thought, “Yep, they're hot! I want to look like them!” and hit the follow button. ⠀ There's NOTHING wrong with that. We ALL do it. ⠀ Unfortunately, we've started associating physique with knowledge/credibility, which is a problem. ⠀ Now, we've got thousands of people taking advice from folks who have no clue what they're talking about. ⠀ Tune in to discover the top 5 most important things you should start thinking about in your training.

On this episode of BPR, Ash and I sit down to outline how you can stay on track and get a great workout even while you're injured. ⠀ Our top four strategies for navigating injuries are as follows: Gain clarity by identifying the "season" you're in Focus on the things you CAN do Play the long game Slow and steady comeback ⠀ Check out the episode to find out exactly what these strategies mean and how you can incorporate them into your fitness journey.

On this episode of BPR, Ash and I sit down to answer the most frequently asked questions during our pregnancy. ⠀ We cover the following topics throughout the conversation: How many additional calories you should consume while pregnant Foods to avoid during pregnancy Micronutrients that play major roles in pregnancy Hydration and electrolytes Prenatals and supplementation Benefits of exercise during pregnancy What movements are safe during pregnancy ⠀ Disclaimer: We do not specialize in pregnancy, and we are physicians. We're sharing what we've learned through our research and experience. Everything we share in this episode are general recommendations. Always consult with your healthcare provider prior to making any significant changes to your nutrition or fitness.

On this episode of BPR, we sit down with special guest, Jillian Smith. ⠀ Jillian is a Registered Dietitian who specializes in gut health and works under the lenses of functional medicine. In other words, her aim is to get to the root-cause of her client's symptoms, imbalances, etc. ⠀ Additionally, Jillian is the lead dietitian at The Gut Fix and the sister company, Gut Personal. ⠀ We've worked with both of these companies, and we HIGHLY recommend reaching out if you're experiencing gut issues. That said, we understand that not everyone is ready to hire a dietitian, which is EXACTLY why Gut Personal could be your ideal starting point. ⠀ Head over to https://www.gutpersonal.com/ (Gut Personal), take the quiz, and Use code "GUTITOUT" for 10% off your order.

On this episode of BPR, Derrick outlines the importance of tempo and why we believe it should be prescribed for nearly every exercise. ⠀ Here are few of the questions Derrick covers in the conversation: What is tempo? Why does tempo matter? What's the ideal tempo? Does tempo change based on your goal(s)? ⠀ If you're interested in experience tempo training, and more specifically, how we've combined tempo training and interval training to create potentially the most efficient and effective program across the industry, click https://trainballistic.com/fitness-tracks (HERE) for a 7-day FREE trial to our BUILD, MOVE, or PERFORM program.

On this episode of BPR, Derrick outlines our must-have kitchen appliances. ⠀ He covers everything from the basics like a solid butcher's block (or knife set) and sheet pans to more “high-end” appliances like Ninja Foodies. ⠀ These appliances may not be essential, but they save you some serious time and are well worth the investment. ⠀ Here's our list: ⠀ Sheet Pan Butcher's Block Frying Pan https://amzn.to/3wVJ9FT (Ninja Air Fryer) https://amzn.to/3NwHj3X (Full Start Vegetable Chopper) https://amzn.to/38fnuOw (Instant Pot) https://amzn.to/3JVjuAI (Zulay Handheld Frother) https://amzn.to/3Ny4qv4 (Ninja Mega Kitchen System Blender)

On this episode of BPR, Derrick answers the age-old question: ⠀ Is pre-workout bad for you? ⠀ In order to answer that question, we need to know a few things: ⠀ What is pre-workout? What are the primary ingredients of pre-workout? What physiological responses do the ingredients induce? Are those responses necessary to have a great workout? ⠀ Spoiler Alert: pre-workout is not inherently bad for you. ⠀ That said, there are some brands that are better than others. Here are our recommendations: ⠀ 1st Phorm https://1stphorm.com/products/project-1/?a_aid=ballisticperformance (Project 1) or https://1stphorm.com/products/megawatt/?a_aid=ballisticperformance (Megawatt) Legion Pulse Optimum Nutrition Platinum Pre-workout Purchase the individual ingredients and take together (Caffeine, beta alanine, creatine) ⠀ In full transparency, we are affiliated with 1st Phorm, so if you're interested in trying Megawatt or Project 1, click the links above.

On this episode of BPR, we outline how to determine whether or not you're eating enough food. ⠀ In this conversation, we cover a variety of factors, including under-reporting calories, metabolic adaptation, maintenance calories, BMR, and TDEE. ⠀ Grab a pen and paper or open the notes app on your phone - you will NOT want to miss any of the nuggets we drop in this episode.

On this episode of BPR, Ash and I outline the most efficient and effective strategies for habit development. In other words, how you can implement new behaviors, stay consistent in those behaviors, and ultimately create new habits. ⠀ If you're short on time, here's a quick overview: Make it a non-negotiable Start small Habit Stacking ⠀ If you enjoy what you hear on this channel, please leave us a 5-start rating and review. That's how we reach more people and change more lives through this platform

On this episode of BPR, Ash and I outline the four phases of nutrition: ⠀ 1 - Deficit 2 - Reverse Diet 3 - Maintenance 4 - Surplus ⠀ We cover all the details for each phase, including definitions, durations, and what to expect. ⠀ Grab a pen and notebook, or open up the notes app on your phone, and enjoy the episode!

On this episode of BPR, Ash and I outline various levels of leanness and the associated "costs." ⠀ In other words, what does it take to walk around at 6% body fat for men (or 12% for women)? Is it healthy to have that low of body fat? Is it worth it? Are there more ideal ranges of body fat that promote greater health and quality of life? ⠀ We answer all those questions and more throughout this conversation. So, sit back, relax, and enjoy the episode. ⠀ If you're interested in learning more about what we do, or even working with us 1:1, get your name on the https://bit.ly/BPWaitlist (waitlist) today to have first dibs as spots become available.

On this episode of BPR, Derrick outlines what we believe to be the top 10 most underrated exercises. ⠀ This list is based on our knowledge and experience - it is NOT the end-all, be-all list. If you ask 100 different coaches/trainers, you'll get 100 different answers. ⠀ That said, our top 10 most underrated exercises are... Walking Sprinting Sled Pushes/Drags Push-ups Inverted Rows Step-ups Nordic Hamstring Curls ATG Split Squat Hollow Holds/Rocks Single-arm Farmer Carries ⠀ Tune-in to find out why these exercises made the cut. ⠀ On a completely separate note, if you're interested in purchasing new Ballistic Performance swag, check out the https://ballistic-performance.myshopify.com/ (BP Store) today. ⠀ If you want first dibs as spots become available for 1:1 nutrition and fitness coaching, get you name on the https://bit.ly/BPWaitlist (waitlist) ASAP. ⠀ If you're in the DuBois area and you're interested in personal training, we've also opened that https://bit.ly/PTWaitlist (waitlist).

On this episode of BPR, Derrick outlines the top 5 most overrated supplements. This discussion was spurred by hundreds of conversations over the last 10 years in which the same questions popped up again and again, and again. ⠀ "What are your thoughts on pre-workout?" "What about far burners?" "What are the best BCAAs?" "Should I be taking those green powders?" "What's the deal with multivitamins?" ⠀ Hopefully, this episode provides the insight and context you need to cut out the supplements and start saving your hard-earned money. ⠀ On a separate note, at the beginning of the episode, Derrick mentions that we're relaunching the Spring Apparel Collection and still accepting folks on our 1:1 waitlists. You can find everything you need to know about all of that at the following links: ⠀ https://ballistic-performance.myshopify.com/ (Spring Apparel) ⠀ https://bit.ly/PTWaitlist (Personal Training Waitlist) ⠀ https://bit.ly/BPWaitlist (1:1 Online/Remote Coaching Waitlist)

On this episode of BPR, Derrick outlines EXACTLY what he would do if he was starting from scratch. The discussion is divided into four theoretical goals: Weight Loss - what he would do to start losing weight Muscle gain - how he would prioritize and achieve muscle growth General fitness - striving to look better naked, feel great, and live longer Performance - pursuing athletic prowess ⠀ On a separate note, at the beginning of the episode, Derrick mentions that we're relaunching the Spring Apparel Collection and still accepting folks on our 1:1 waitlists. You can find everything you need to know about all of that at the following links: ⠀ https://ballistic-performance.myshopify.com/ (Spring Apparel) ⠀ https://bit.ly/PTWaitlist (Personal Training Waitlist) ⠀ https://bit.ly/BPWaitlist (1:1 Online/Remote Coaching Waitlist)

On this episode of BPR, Derrick outlines the top 5 most overrated exercise based on our 15 years of collective experience across various fitness arenas, including D1 strength and conditioning, corporate wellness, CrossFit, and personal training. ⠀ The Top 5 MOST Overrated Exercises: Banded Pull-up Push-ups on Knees Bench Dip Sumo Deadlift Long Distance Running ⠀ If you're interested in 1:1 fitness and nutrition coaching, be sure to get your name on the https://bit.ly/BPWaitlist (waitlist) TODAY. ⠀ If you're located in the greater DuBois area and you're interested in personal training, our https://bit.ly/PTWaitlist (waitlist) is open. ⠀ If you missed out on the first round of our Spring Collection, now is your chance to get your hands on the latest https://ballistic-performance.myshopify.com/ (BP apparel).

On this episode of BPR, Derrick outlines the origins of the Ballistic Performance method. In other words, why we're obsessed with interval-based resistance training and conditioning. ⠀ You're going to want to grab a notebook and pen (or open the notes app on your phone) because this episode is loaded with nuggets that will help you move forward on your fitness journey. ⠀ If you haven't ordered any apparel from the Spring Collection, there's still time and you can find it https://ballistic-performance.myshopify.com/ (HERE). ⠀ If you're looking for 1:1 nutrition and fitness coaching, or if you're a local and want to work with us in person, get your name on the waitlist TODAY. ⠀ ➡️ https://bit.ly/BPWaitlist (Online waitlist) ⠀ ➡️ https://bit.ly/PTWaitlist (In-person waitlist)

On this episode of BPR, Derrick sits down with Jordan Syatt to discuss all things fitness, nutrition, hard work, and the power of simplicity. ⠀ Jordan is the founder of Syatt Fitness, and he's amassed over 17 years of experience in the industry. His mission is to give you the knowledge and confidence to incorporate the best possible training and nutrition into your lifestyle. In other words, he's going to help you eat healthier, train smarter, and live longer. ⠀ Over the last 17 years, Jordan has cultivated a wealth of knowledge and experience including: Internships at Westside Barbell and Cressy Performance Working as Gary Vaynerchuk's full-time personal training for three years Helping thousands of people across the globe achieve their health and fitness goals. ⠀ If you want to learn more about Jordan, follow along with his content, or even join his https://www.syattfitness.com/join-my-inner-circle/ (Inner Circle), you can find him on https://www.instagram.com/syattfitness/ (Instagram), at his https://www.syattfitness.com/ (website), or by Googling his name, Jordan Syatt.

On this episode of BPR, Derrick outlines exactly how much weight you need to be moving in the gym to see results. ⠀ Traditionally, coaches and trainers utilized percentages to prescribe load, and the percentages are based on your one-repetition maximum (1RM). Here's the problem: even though the percentages work, they're not practical for 95% of the population. ⠀ How many of you know your 1RM Back Squat, let alone isolation exercises like Leg Extensions and Biceps Curls? ⠀ So, what's a more realistic and approachable way of gauging your intensity when resistance training? ⠀ Reps in Reserve (RIR). ⠀ What is RIR? What's the ideal RIR for muscle growth? How do you utilize it in resistance training? ⠀ We answer all these questions and more in this episode. ⠀ On a completely separate note, at the top of the episode, Derrick mentions a few opportunities that may interest you: ⠀ https://bit.ly/EVOLVEapplication (EVOLVE) - it's the final day to register for your 90-day group coaching program ⠀ https://ballistic-performance.myshopify.com/ (Apparel) - the spring collection is still available (long sleeve, t-shirt, and cropped tank) ⠀ https://trainballistic.com/fitness-tracks (7-day FREE Trial) - choose from one of our three fitness tracks, get access to the app, and try out the interval-based workouts for a week

On this episode of BPR, Derrick sits down to outline why you need to beware of Summer Shreds (i.e. every fitness challenge that's being promoted on Instagram this time of year). ⠀ If you've ever completed a Summer Shred, you likely experienced, maybe even crazy results. Unfortunately, those results probably didn't last too long. In fact, you may have ended up worse off than when you started the program. ⠀ You're NOT alone. There are thousands of people whom share that experience. ⠀ So, why does that happen and what's the solution? How do you lose the weight, keep it off, and have confidence taking your clothes off at the beach (and in the bedroom)? ⠀ We answer all of those questions and more. ⠀ A couple friendly reminders: ⠀ 1) Spring Apparel is still available, visit the Ballistic Performance https://ballistic-performance.myshopify.com/ (store) to get your gear TODAY. ⠀ 2) EVOLVE, our 90-day group coaching program, is open for registration. The next EVOLUTION begins on May 2nd. https://bit.ly/bpgroupcoaching (Learn more) and apply TODAY.

On this episode of BPR, we sit down with Laura Gordey, the founder of Plus One Physical Therapy. Laura is a physical therapist specializing in incontinence, pregnancy care, labor prep, postpartum recovery, fitness, and pain-free sexual satisfaction. ⠀ If you're pregnant, trying to become pregnant, postpartum, struggling with incontinence, or experiencing pain with sex, it's never too late (or too early) to see a Pelvic Floor Physical Therapist. If you don't have a pelvic floor specialist in your area, Laura has three online programs: The Bladder Project, The Pregnancy Project, and The Postpartum Project, which can help you resolve your pelvic floor issues. ⠀ ***Use code "BALLISTIC" for a discount on the program that best suits your needs*** ⠀ If you want to find out more about Laura, Plus One Physical Therapy, or any of her online programs, check her out on https://www.instagram.com/plusonephysicaltherapy/ (Instagram), visit her https://www.plusonept.net/ (website), or even sign up for https://www.pelvicproject.com/a/31888/oru8aLoD (The Pelvic Project).

On this episode of BPR, Derrick explains why repeatedly doing the same type of cardio hinders your ability to feel and look better both inside and outside of the gym. ⠀ The body has three energy systems, and the intensity, duration, and work-to-rest ratios of your workouts determine which energy system will be targeted in that particular session. So, if you're doing the same 20-30-minute stint of the elliptical every day, or you're crushing yourself with high-intensity fitness Monday through Friday, you're only developing one of the three energy systems. ⠀ So, how can you "cardio smarter"? ⠀ Tune-in and find out

On this episode of BPR, Derrick sits down to answer the question of whether or not it's possible to get stronger without getting bigger or "bulky." ⠀ This episode was inspired by a recent conversation with one of our clients, and in that conversation, we realized that we've never discussed this topic across any of our platforms. So, here it is - an in-depth look at the differences between strength and hypertrophy without getting too "sciency." ⠀ On a completely different note, Ash and I are accepting NEW personal training clients. So, if you're in the DuBois area and looking to take back control of your health and fitness, follow the link to schedule your https://bit.ly/bp1-1coaching (FREE consult) today.

On this episode of BPR, Derrick shares our unique belief in fitness, explains the concepts of interval training, tempo, and RPE, and outlines why those concepts are essential in creating fitness programs that move you toward your goal goals. ⠀ If you're in the DuBois area or know someone who is and you're interested in personal training, we ONLY have four spots remaining. Please send us a DM on https://www.instagram.com/ballistic.performance/ (Instagram), or schedule your https://bit.ly/bp1-1coaching (FREE consult) today.

On this episode of BPR, I outline a concept that has inspired most of our new content, at least in regards to nutrition and something that we've implemented in our lives for YEARS. ⠀ We're talking about recipes. Specifically, how recipes are OVERRATED, and how in many cases, may be holding you back on your nutrition journey. ⠀ That's right...all the fancy, keto and paleo-friendly recipes your favorite #fitspo has been posting on Instagram are NOT the solutions to your problems. They're the reason you're struggling to be consistent. ⠀ If you haven't done so already and enjoy what you hear on this channel, PLEASE leave a five-star rating and review wherever you listen to your podcasts. We'd appreciate it, and it does help us reach more people and change more lives through this platform.

On this episode of BPR, Ash and I sit down with author, speaker, and entrepreneur, Teresa Swanstrom Anderson. An unlikely mom of SIX (two biological and four from Ethiopia), Teresa is a community builder, party and beauty lover, author, speaker, and huge Bible nerd. Obsessed with helping overwhelmed women learn to slow down with Scripture, Teresa teaches how to say yes to God, lead wherever you are, and live lighter while creating a life you love. She currently has four books out, including three best-selling bible studies (Living for What Really Matters - 7 weeks in Philippians was even a ECPA finalist for Bible Study of the Year). Her latest book/study (Finding Your Peace in God's Story) releases Fall 2002. If you want to learn more about the Get Wisdom Bible Studies, the Living Lighter course, or follow along with her journey, check out her https://heyitsteresa.com/bible-studies (website).

On this episode of BPR, Ash and I sit down with Nicole Lussier, the founder of Body in Motion Physical Therapy. ⠀ Prior to creating Body in Motion, Nicole accumulated nearly 10 years of experience in outpatient orthopedics. In that time, she realized that the system was broken. Patients were only getting 10 minutes of one-on-one time with their PT, there was no guidance or accountability beyond the four walls of the facility, and the concepts/methods at the clinic did not translate to life and sport. ⠀ Body in Motion Physical Therapy is a hybrid model that combines one-one-one, in-person training with virtual guidance and accountability. She utilizes a completely individualized approach to help active adults all over the world recover smoothly from aches and pains so they can enjoy life again. ⠀ If you want to find out more about Nicole, Body in Motion, or even schedule a FREE virtual consult, you can find her on https://www.instagram.com/bodyinmotionpt/ (Instagram), https://www.bodyinmotionpt.com/ (the Body in Motion website), or send her an email.

On this episode of BPR, Ash and I sit down with Karyn Toffolo, the founder of Happy Belly Strong and the Nourish and Flourish group coaching course. ⠀ Karyn has always been a mover, and after a short stint in corporate America, she discovered her true calling - changing lives through nutrition and fitness. Over the past seven years, Karyn has cultivated a wholistic nutrition and fitness methodology that helps people create healthy habits and adopt sustainable behaviors, which lead to long-lasting results. ⠀ Throughout the conversation, we cover everything from Karyn's background and education in nutrition, the catalyst of Happy Belly Strong, and even regenerative farming. ⠀ If you want to learn more about Karyn, Happy Belly Strong, regenerative farming, or just follow along with her journey, check her out on https://www.instagram.com/karyn_toffolo/ (Instagram) or the https://www.happybellystrong.com/ (Happy Belly Strong Website).

On this episode of BPR, I provide an overview of https://podcasts.apple.com/us/podcast/mbpp-ep-673-knees-over-toes-guy-kelly-starrett-movement/id1341346059?i=1000550283083 (Episode 673 of Mark Bell's Power Project). Now, this episode was incredible for two reasons: 1) Knees Over Toes Guy, Ben Patrick, AND The Ready State, Kelly Starrett, were both guests on the show; 2) the first 2/3 of the conversation focused on creating a healthier society, and how simple, practical strategies could change our classrooms, households, and neighborhoods. ⠀ Overall, the episode was incredibly interesting and insightful, which is EXACTLY why I felt the need to share it with YOU. Again, this is only a summarization of the conversation, so if you're tight on time, this is perfect. However, if you have the time today, tomorrow, or this weekend, I HIGHLY recommend checking out the entire episode (linked above).

On this episode of BPR, Ash and I sit down with Shelagh Curran. ⠀ Shelagh is a Registered Dietitian and founder of Shalegh Rose Nutrition. Her mission is to help women manage their PCOS, heal their hormones, and take back their health with functional nutrition and lifestyle modifications. ⠀ We cover all things PCOS in this conversation: What is PCOS? What are the signs and symptoms? What are the causes of PCOS? What are potential complications? How is PCOS treated in traditional medicine? How is PCOS managed in functional medicine? What you can do to manage your PCOS prior to hiring a functional medicine practitioner. ⠀ If you want to find out more about Shalegh and services at Shalegh Rose Nutrition, check her out on https://www.instagram.com/shelaghrosenutrition/ (Instagram), or visit her https://shelaghrosenutrition.com/ (website).

Ash is back on the show! ⠀ On this episode of BPR, Ash and I sit down to discuss why change is so damn hard. We talk epigenetics, neuroplasticity, and high-level sciency $h!t, but don't worry...we diluted everything down to easy, simple, and practical information and recommendations that you can utilize to keep moving forward on your health and fitness journey. ⠀ During the conversation, Ash mentions two books, both of which are absolutely incredible. If you're into reading, these are MUST-HAVES (also, we are not affiliated with these authors in any way; we just love the books): ⠀ https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0593189647/ref=sr_1_4?crid=1957C37VH58JB&keywords=atomic+habits&qid=1644263244&s=books&sprefix=atomi%2Cstripbooks%2C83&sr=1-4 (Atomic Habits) by James Clear https://www.amazon.com/How-Do-Work-Sunday-Bestseller/dp/1409197743/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644263262&sr=1-1 (How to Do the Work) by Dr. Nicole LePera ⠀ We hope you enjoy the episode, and PLEASE do not hesitate to reach out and share topics that you'd like us to discuss on the show. We'd LOVE to hear from you.

On this episode of BPR, I had the opportunity to sit down and chat with Christian Williams, the founder of https://www.archerystrong.com/ (Archery Strong). ⠀ Obviously, Christian is an avid bow hunter and outdoorsman, but he also has the knowledge and experience necessary to create efficient and effective training programs: Bachelor's in Exercise Science 7+ years of experience as a Sports Injury/Performance Specialist and Strength and Conditioning Coach Certified Movement and Corrective Exercise Specialist USA Weightlifting Level 1 Coach ⠀ If you're not familiar with Archery Strong, it is a training methodology designed specifically for archers. The mission of Archery Strong is to relieve shoulder pain, prevent injury, and improve performance to build the most accurate, injury-proof archers in the woods and on the range. The Archery Strong method builds the stability, mobility, and strength in the upper body that allows you to hold solid, reduce pin float, execute consistent shots, all while avoiding shoulder pain. ⠀ If you want to learn more about Christian and the Archery Strong programs, check him out on https://www.instagram.com/archery.strong/ (Instagram) or visit the https://www.archerystrong.com/ (Archery Strong Website).

This episode of BPR was inspired by a recent Gymnastics Clinic that we conducted at https://www.instagram.com/crossfitpinecreek/ (CrossFit Pine Creek) in Pittsburgh, PA. The clinic was a huge success, and we are so thankful for the generosity and hospitality of the CFPC. ⠀ After the clinic, D took some time to reflect on the weekend: what went well, what didn't go so well, what could be improved before the next clinic, etc. During that reflection, D realized that nearly every question from both the coaches and participants traced back to the same issue, and that's EXACTLY what triggered today's discussion. ⠀ If you're ready to rebuild your body, move out of pain, and finally have the work you do in the gym be reflected in the mirror, this is your opportunity. For a limited time, we're offering a https://trainballistic.com/fitness-tracks (FREE 7-day trial) for our fitness tracks. Click the link to learn more and secure your free week of workouts.

On this episode of BPR, Ash and I sit down to discuss stress eating, specifically, how you can stop stress eating and take back control of your nutrition. ⠀ Ash outlines the three-step process that will help you identify, address, and eliminate stress eating, but just because it's a three-step process doesn't mean it will be easy. ⠀ Step 1 - Observe Step 2 - Throw a Wrench in the System Step 3 - Compassion and Persistence ⠀ If you want to learn more about how we can help you navigate similar situations and move closer toward your goals, send us a DM on https://www.instagram.com/ballistic.performance/ (Instagram) with the phrase "Nutrition Coaching."

On this episode of BPR, Derrick outlines EXACTLY how you can achieve results that last a lifetime. That may sound too good to be true, but we promise this is NOT a fad. gimmick, or click-bait. ⠀ Our approach to nutrition is built upon four pillars (or primary beliefs): Sustainability and consistency are the entire game Habit development and routines are more important than tracking macros The goal is to find the minimal effective dose (i.e. how much food can you eat and still lose weight) Macro tracking is a means to an end ⠀ Those pillars created a platform and program that has allowed us to help hundreds achieve their health-related goals. ⠀ If you're interested in learning more about our one-on-one nutrition coaching, you can https://bit.ly/3EDc6Yz (APPLY) today. ⠀ The journey begins with a FREE https://bit.ly/3EDc6Yz (one-on-one consultation). ⠀ We'd LOVE to learn more about YOU, YOUR goals, and how we can help YOU transform your life.