Fivex3 Radio

In today's episode, Rebecca and I interview a client of Rebecca's. Leticia started training with Rebecca about 2 months ago after her doctor recommended (for the 2nd time!!) to begin a strength training program. She was referred to Rebecca by a trainer at the gym where Rebecca trains. It was a perfect match! Leticia speaks about her reluctance to begin training, what she has experienced since starting her training journey and how she views what we as coaches do as invaluable. Charm City Strongwoman Fundraising Campaignhttps://impact.ulmanfoundation.org/fundraiser/6279044Charm City T-shirt Campaignhttps://www.customink.com/fundraising/14th-annual-charm-city-strongwoman-contest?utm_campaign=desktop-campaign-page-share-v3&utm_content=14th-annual-charm-city-strongwoman-contest&utm_medium=social&utm_source=copy-link

On today's episode, we meed Fivex3 member, Greg Cain. Greg started with Fivex3 in March of 2023. At that time, he weighed close to 400lbs. Two years later, he is down to 265lbs. His story is a story of transformation and awareness. Charm City Strongwoman Contest https://www.fivex3.com/2025/02/24/the-14th-annual-charm-city-strongwoman-contest-2/

In today's episode, Rebecca and I discuss an article from the Wall Street Journal entitled "Why 'All In' Is No Recipe for Success" and talk about the issues one might face with an "All In" or an "All or Nothing" attitude about his/her training or sport. Charm City Strongwoman 2025https://www.fivex3.com/2025/02/24/the-14th-annual-charm-city-strongwoman-contest-2/

We are back!!!In today's episode, Rebecca and I discuss training anxiety and why new lifters and seasoned lifters may have anxiety about their training at some point in their lives. 14th Annual Charm City Strongwoman Contesthttps://www.fivex3.com/2025/02/13/the-14th-annual-charm-city-strongwoman-contest/

In today's episode, Rebecca and I discuss strength training for the mature lifter, the lifter in his/her 60's, 70's, 80's and yes, 90's!! You are never too old to begin a strength training program. You just need to START. Fivex3 was recently featured on NPR's "All Things Considered" for their series on aging and exercise. Here is the radio segment:https://www.npr.org/2024/12/10/nx-s1-5187065/older-folks-build-muscle-and-independence-at-a-baltimore-weightlifting-gym?fbclid=IwY2xjawHIHbFleHRuA2FlbQIxMQABHTHTRWoNPp1ZaIOiFtqeiPR1rgxGVysk4Vck4Ed2o1f0XqhTpfIC0Qp5ag_aem_NcJ-bOLkH7sxCLsyWl2MuAHere is the link to the web story!https://www.npr.org/2024/12/18/g-s1-38137/active-aging-baltimore-gym-weightlifting-older-athletes-strength

In today's episode, Rebecca and I interviewed my client, Mona Noyes, who started training a year ago at age 85. Mona is living proof that it is never too late to begin a strength training program if you want to get stronger.Don't forget about our Stronger Together Meet on Sunday, December 8, 2024! https://www.fivex3.com/2024/07/25/stronger-together-2024-a-partners-strength-meet/Stronger Together is our Annual Fundraiser for the Music Therapy Program at Gilchrist Hospice Care. Music Therapy is funded completely 100% by charitable donations. Please consider making a donation today. https://gilchristcares.org/strongertogether2024/

We are BACK! It's been awhile since we last got together to podcast....LIFE!But here we are and we are working to get out a few episodes before the end of the year. In today's episode, Rebecca and I touch on a recurring question - How to keep training during the holidays/after getting sick/anything that could disrupt training. Stronger Together: A Partners Strength MeetSunday, December 8, 2024This is our Annual Fundraiser for the Music Therapy Program at Gilchrist. If you would like to make a donation, click here: https://host.nxt.blackbaud.com/donor-form/?svcid=tcs&formId=d9da19fa-461a-4e26-9a1a-7237a8229df7&envid=p-VD_ucbMG5k2_-gAsyqvAKw&zone=usaTo learn more about our meet, click here: https://www.fivex3.com/2024/07/25/stronger-together-2024-a-partners-strength-meet/Thank you in advance for your donation! 

In today's episode, Rebecca and I return to the topic of pain and how we work with our clients when they have concerns about an injury. 

In today's episode, Rebecca and I discuss how we help our clients return to training after an illness or during/after and injury. There are differences in how we approach training after sickness and injuries. 

In today's episode, Rebecca and I discuss the Charm City Strongwoman Contest, the who, what, when, where and why. I have been running this contest for 13 years, as long as I have owned the gym. It has been a staple of my gym and a way to keep my sister's memory alive. The Ulman Foundation had a real impact on my sister's life and ours. It is an important organization that more people need to learn about.The Ulman Foundationhttps://ulmanfoundation.orghttps://www.fivex3.com/2024/05/23/fundraising-for-the-ulman-house-the-charm-city-strongwoman-contest/Charm City Strongwoman https://www.fivex3.com/2024/02/07/13th-annual-charm-city-strongwoman-contest/

In today's episode, Rebecca and I wrap up our Four Part Series on "Coaching" and discuss what you should look for when hiring a coach to help you. Think about your WHY and choose who may be right for you. Charm City Strongwoman Contesthttps://impact.ulmanfoundation.org/fundraiser/5367194Ms. Health and Fitness 2024https://mshealthandfit.com/2024/emily-socolinsky

In part three of our four part series on finding your WHY, Rebecca and I discuss when and why you might think about hiring a coach. 

In today's episode, Rebecca and I discuss what happens after you have figured out your WHY? Part Two is about your intention and then action...and being realistic about your schedule and time. 

In today's episode, Rebecca and I discuss finding your WHY when it comes to deciding to begin a strength training program. This is the first part of a four part series on goal setting. 

In today's episode, Rebecca and I discuss the importance of recovery between strength sessions. What you do outside of the gym is important....finding a good balance between your strength sessions and any outside activities is important. 

In today's episode, Rebecca and I discuss how we help our lifters understand what tension should feel like in their bodies when learning how to get tight during a squat, press, bench or deadlift. As I like to say, you have to get comfortable with getting "uncomfortable." ;) Video of Mike T. squatting - BEST SET UP EVER FOR A SQUAT. https://youtu.be/BrGIh84HBzg?si=KZmSGi-X23j6j-Gk

In today's episode, Rebecca and I discuss the topic of "Fitness" and what makes someone "look" fit? What does fitness look like to you?

In today's episode, Rebecca and I discuss the topic of incontinence and pelvic floor concerns. Rebecca explains the who, what, when, why and offers excellent advice about how to deal with this issue. Subjects like incontinence can be uncomfortable to talk about but we need to talk about it, just like menopause, menstruation, hemorrhoids, hernias, issues that will affect training and our livelihoods. Don't stay quiet. If you are having concerns, please see your doctor. Dr. Sarah Ellis Duvall, DPT, CPT, CNCSarah is a physical therapist and founder of Core Exercise Solutions. Her online programs have helped thousands of women recover from pelvic floor issues, diastasis recti, SI Joint dysfunction and more. She shares her knowledge with other health and fitness professionals through continuing education courses and certifications. The Pregnancy and Postpartum Corrective Specialist Certification is taking the women's health industry by storm with graduates from 56 countries around the world.https://www.coreexercisesolutions.com/regulating-core-pressure/https://www.facebook.com/coreexercisesolutions/videos/716625235190241/Additional Articleshttp://www.girlsgonestrong.com/blog/articles/strong-pelvic-floor-isnt-enough/https://www.creighton.edu/sites/default/files/2022-09/Weightlifting%20and%20the%20pelvic%20floor%20Garth.pdf

In today's episode, Rebecca and I discuss what to expect leading up to a  first powerlifting  or strenghlifting meet. For those who are "powerlifting curious," take a listen and email us if you have questions!!! Powerlifting https://www.usapowerlifting.comStrengthliftinghttps://usstrengthlifting.com

In today's episode, Rebecca and I discuss what is the best strength program out there....Hint: It's probably the one you can stick with! ;)Stronger Together: https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/Donation to Gilchrist- Music Therapy Program https://gilchristcares.org/donate/

In today's episode, Rebecca and I discuss training during the holidays, why it can be a happy but stressful time for people or a solemn time for others. How do you handle your training during the fall and winter when it's cold and dark? Stronger Together 2023https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/Donation to Gilchrist- Music Therapy Program https://gilchristcares.org/donate/

In today's episode, Rebecca and I discuss how we help our clients get back on  track with their training after an illness or if they have been off of training for a few weeks or so. Prelude: A discussion about motor unit recruitment with Manny. Stronger Together: A Fundraiser for the Music Therapy Program at Gilchrist Hospice. https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/https://gilchristcares.org/donate/?fbclid=IwAR0j-40JvRQtCWzaM7d1tT-rnICYDpehDrTCVtVFneZPSn23wj5x0Wo7uRc

In today's episode, Rebecca and I interview Dr. Frederick Houts and discuss mental health and medication. A fantastic discussion about treating mental health and why it is important to have these uncomfortable but crucial conversations. More about Dr. Houts:https://acp-mn.com/staff/frederick-houts-md/

In today's episode, Rebecca and I discuss how to properly spot a bench press or squat. The spotter has a responsibility and so does the lifter. Number One Tip: Do NOT let go of your bar when benching if the spotter has to grab your bar mid set. ;) Enjoy!Stronger Together: A Partners Strength Meethttps://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/Fundraising will begin in November!! 

We are back!!! Thanks for hanging in there while we were off for the month of August. Rebecca and I are back for another season and we are ready!!In today's episode, Rebecca and I discuss safety measures you should take when benching and squatting. The gym is a controlled environment because you are the one in control of your weights and set up. It is  a safe environment if you use common sense and take steps to ensure that you will get the most out of your training.Stronger TogetherOur 5th Annual Stronger Together Meet is now open for registration! This is a partners strength meet and a fundraiser for the Music Therapy Program at Gilchrist Hospice of Towson.  More information to come about the fundraiser! https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/

Rebecca and I are taking the month. Yay! Vacation! We will return in September with new topics, interviews and fun. Please join us then! 

In today's episode, we meet up with Manny Rechthand again to talk about his most recent powerlifting meet. Manny talks making weight, training for this past meet and most importantly, having a positive mindset while training.  Join us for our talk with Manny...who will be competing in his 6th powerlifting meet in November 2023. 

In today's episode, Rebecca and I discuss training in the summer and the heat, how to avoid dehydration as well as some considerations to think about when traveling and training. The Backbone https://www.onestrongherd.com/https://www.onestrongherd.com/collections/the-backbone

In today's episode, Rebecca and I discuss deloads and why most lifters will never need to worry about scheduling a de load because one is already built into their programs. The deload is called LIFE. ;)Do I Need a Deload Week?https://startingstrength.com/training/do-i-need-a-deload-weekRPE Articlehttps://www.progressiverehabandstrength.com/articles/rpe-in-powerlifting-what-is-rpe

May is Mental Health Awareness Month. In today's episode, Rebecca and I discuss our personal bouts with mental health and what we and those we know and love have done to help us overcome these issues. Prelude: Monday Moments with Manny.  ;)Manny and I take 10 minutes to discuss the topic of spinal stenosis. Manny is a retired neurologist. Articles dealing with Mental Health and traininghttps://startingstrength.com/article/depression-and-traininghttp://www.fivex3.com/2019/05/01/training-with-depression-you-are-not-alone/https://startingstrength.com/article/the-prescription-of-strength-training-for-treating-depression-and-optimizing-cognitive-performanceTerry Bradshaw Articlehttps://bleacherreport.com/articles/227445-facing-mental-illness-my-hero-terry-bradshaw#:~:text=%22Depression%20is%20a%20physical%20illness,that%20I%20could%20be%20depressed.%22988 Lifeline Linkhttps://988lifeline.org12th Annual Charm City Strongwoman ContestFundraising for the Ulman House (Charm City Strongwoman Contest)https://impact.ulmanfoundation.org/fundraiser/4607511T-shirt Campaign for the Contesthttps://www.customink.com/fundraising/2023-charm-city-strongwoman-contest?side=back&type=1&zoom=false

In today's episode, I sit down with my friend, Lynette Ewart, a GP and the founder of Prescription Strength to talk about her strength program that she is running with a group of master athletes. Lynette lives in  Leicester in the UK.  She and I have known each other since 2016. Dr Lynette Ewart, GP and Prescription Strength lead: “The vision for prescription strength is being a real alternative to tablets for improving health and well-being. By showing our clients what their bodies are capable of doing, it will offer them a chance to improve strength, balance, function, and confidence without any risks of side effects.”https://healthcareandprotection.com/gp-led-private-medical-firm-orbalis-launches/

In today's episode, Rebecca and I discuss how we have changed over the past 30+ years in regards to exercise, training, coaching and our bodies. 

In today's episode, Rebecca and I discuss the concerns of some men whom we train or have known who are concerned with what might happen to their bodies when they begin strength training, especially those who have lost a substantial amount of weight prior to their strength journey. It's not just women who may have concerns about changes to their bodies!! 

In today's episode, Rebecca and I interview Fivex3 member, Manny Rechthand. Manny started training at Fivex3 in November 2020 at age 72. He has competed in three powerlifting meets, the most recent one in Orlando, Florida. At this meet, he broke the American Deadlift Record in his age group and weight class. He discusses why he loves exercise, training, working with barbells and the importance of strength. 

In today's episode, Rebecca and I discuss why a gym community is important for many lifters and how you can work to create one for yourself if train by yourself. The right gym community can make your lifting experience incredible. 

Happy New Year! In today's first episode of 2023, Rebecca and I discuss New Year resolutions and the idea of focusing on a re-set instead of a re-do. Your new year can begin whenever you want it to begin. It doesn't have to be January 1. It can be January 15, February 1, May 25th. You can hit that re-set button as many times as you need to. ;)

In today's episode, Rebecca and I discuss some tips to finding balance in our training and eating during the holidays. You CAN train (you must!)....but be flexible with your programming. And enjoy the holiday treats without going overboard. Balance is the key. Happy Thanksgiving!!!Stronger Together is coming up on Sunday, December 4. This is our Annual Partners Meet and Fundraiser for the Music Therapy program at Gilchrist Hospice. If you would like to make a donation to the Music Therapy program, you can do so by clicking this link: https://www.facebook.com/donate/691473108668345/703613850787604/

In today's episode, Rebecca and I give some tips to help you stay consistent with your training during the time of year when it gets dark earlier, the temperature goes down and all you want to do is curl up under a blanket after work. ;) Articlehttps://jamanetwork.com/journals/jamapsychiatry/article-abstract/2680311Stronger Together: A Partners Strength Meet (A Fundraiser for Gilchrist Hospice of Towson)http://www.fivex3.com/2022/08/27/stronger-together-2022-a-partners-strength-meet/

In today's episode, Rebecca and I discuss an article highlighting a study that came out about external focus having an impact on strength gains. The article came out in August 2022 by Greg Nuckols of Stronger by Science. You can read the article in the link below. While Greg goes into the science/nerdy stuff, Rebecca and I stick to simply breaking down external vs. internal cues and why we may in fact benefit more from external focus instructions vs. internal.  Check out the article here:https://www.strongerbyscience.com/research-spotlight-attentional-focus/

In today's episode, Rebecca and I discuss asymmetry and how we should try not to get too caught up in how different our bodies may function while training.  Do you need to turn out more? Less? Does your right leg need to be a little bit behind the right when you squat? Asymmetry is a part of training. Corrective exercises may not be the key. Working with your body and not against it may actually work better. 

In today's episode, Rebecca and I tackle a very subjective subject: The Bulky Myth. Will I get "bulky" from lifting weights? What is "bulky" mean? What are we talking about when we use the word "bulky?" We take the matter of fact approach to this subject and discuss what it takes to get "bulky," why it is so subjective and how we deal with this topic with our prospective clients. 

In our first episode of Season 3 of Fivex3 Radio, Rebecca and I discuss training teens, girls and boys. We don't train them too differently than our adults but there are a few considerations to think about when dealing with the 13-17 year old. Enjoy!  And as always, if you have a question or topic, do not hesitate to email us at emily@fivex3.com. 

In part one of today's episode of Helpful Cues for the Big Four Lifts, Rebecca and I discuss the Press We do a breakdown of the grip, set up, stance, position of the elbows, etc. We find these are just some of the most helpful and important cues for our trainees. If you have a few others, we would love to hear from you. ;) Press article - Hips in the presshttps://startingstrength.com/training/hips-in-the-press

In part one of today's episode of Helpful Cues for the Big Four Lifts, Rebecca and I discuss the Deadlift. We do a breakdown of the stance, grip, set up, etc. We find these are just some of the most helpful and important cues for our trainees. If you have a few others, we would love to hear from you. ;)

In part one of today's episode of Helpful Cues for the Big Four Lifts, Rebecca and I discuss the Bench. We do a breakdown of the set up, un-racking the bar, shoulder position, leg drive. We find these are the most helpful and important cues for our trainees. If you have a few others, we would love to hear from you. ;)Jen Thompson Instagram Pagehttps://www.instagram.com/jenthompson132/Charm City Strongwoman Fundraiser https://give.ulmanfoundation.org/charm-city-strongwoman-2022/emilysocolinsky

In part one of today's episode of Helpful Cues for the Big Four Lifts, Rebecca and I discuss the Squat. We do a breakdown of the set up (bar placement, grip), un-racking the bar, stance, breathing, execution of the squat and racking the bar. We find these are the most helpful and important cues for our trainees. If you have a few others, we would love to hear from you. ;)Mike T's Squat https://www.youtube.com/watch?v=BrGIh84HBzgCharm City Strongwoman Fundraiser https://give.ulmanfoundation.org/charm-city-strongwoman-2022/emilysocolinsky

In today's episode, Rebecca and I talk gear....shoes, belts, wrist wraps, knee sleeves, etc. What's important, what's not, do you need X? We share our thoughts on what gear you may want to consider buying and using to help you feel confident with your training. Charm City Strongwoman Fundraising Pagehttps://give.ulmanfoundation.org/charm-city-strongwoman-2022/emilysocolinskyT-shirt Campaignhttps://www.customink.com/fundraising/charm-city-strongwoman-contest-2947

In today's episode, Rebecca and I discuss how to manage your training when your schedule dictates otherwise. We all have lives: kids, work, vacations, holidays, sickness...sometimes training can be pushed to the next day, the next day, then the next day. You want to train but time is not just on your side. We talk about some ways to manage your training under time constraints. Cause what are you gonna do? Not train? ;)Charm City Strongwoman Fundraising Pagehttps://give.ulmanfoundation.org/charm-city-strongwoman-2022/emilysocolinsky?tab=MyPageUlman Househttps://ulmanfoundation.org/ulman-house/

In today's episode, Rebecca and I discuss the pros and cons of online coaching vs. in person coaching. Who? What? When? Where? Why?Charm City Strongwomanhttp://www.fivex3.com/2022/03/01/the-11th-annual-charm-city-strongwoman-contest/Ulman Househttps://ulmanfoundation.org/ulman-house/

In today's episode, Rebecca and I get serious and discuss what is really important when it comes to your training: Curls. ;)  Accessory lifts are great to add to your program...and we give a run down of the who, what, when, where and why of these lifts. Enjoy!Charm City Strongwoman: http://www.fivex3.com/2022/03/01/the-11th-annual-charm-city-strongwoman-contest/The Ulman House: https://ulmanfoundation.org/ulman-house/

In today's episode, Rebecca and I sit down with Jennifer Satterwhite and Laurie Pagano to talk about their strength training journey and how they discovered Strongwoman training. Each came to strength training from a different place in their life but both found Strongwoman training and competing to be challenging and extremely satisfying. Registration has opened for the 11th Annual Charm City Strongwoman Contest! This contest is a memorial contest for my sister, Charlotte, who died on February 11, 2015 from Stage 4 Colon Cancer at the age of 38. For the past 11 years, Fivex3 Training has been raising money for cancer treatment. This fundraiser year is our final year of our 5 year commitment of $100,000 to the Ulman Foundation and the Ulman House, a home away from home for young people getting treatment for cancer at Johns Hopkins University.  We are just $20,000 away from our goal!!If you are interested in competing or learning more about how to donate to the Ulman Foundation, please click on the links below: The Charm City Strongwoman Contesthttp://www.fivex3.com/2022/03/01/the-11th-annual-charm-city-strongwoman-contest/The Ulman Househttp://www.fivex3.com/2018/07/19/raising-money-for-the-ulman-house-a-home-away-from-home-for-cancer-patients-and-families/The Ulman Foundation https://ulmanfoundation.org/ulman-house/