Hawk Fit Presents: Anabolic Radio

In the latest episode of Anabolic Radio I had the pleasure of hosting @stevehall from Revive Stronger. I've been in the industry close to a decade now and Steve is one of the first people to had started a podcast with a bodybuilding exercise science focus..Not only has he played an important role when it comes to facilitating conversations between professionals, but he also walks the walk..We chatted about topics that range from a reflection on his years in the industry, not setting limitations for yourself, a look into both our coaching practices, and his 2024 contest prep..Links: https://linktr.ee/ishak_ishakSupport the Show.

In the latest episode of Anabolic Radio I had the pleasure of chatting with @borgefagreli who is the creator of Myo-Reps.Myo Reps is a hybrid of rest pause and cluster set training. Just like the variety of different training techniques we can implement, it is another tool in the toolbox and as we know there are many ways to Rome..We touch on how you can practically implement it, the thought process behind it, in addition to some interesting data coming out of University of Tampa investigating the use of Myo-Reps.Links: https://linktr.ee/ishak_ishakSupport the show

In the latest episode of Anabolic Radio I am joined by the WNBF Lightweight World Champion @dirkemmerich.We spoke about a variety of topics that range from Dirks origin and passion for bodybuilding, recap of his competition seasons, the dynamic between him and his coach @nunez3dmj, and finally his current endeavors to defend his title this year...Links: https://linktr.ee/ishak_ishakSupport the show

In the latest episode of Anabolic Radio I had the pleasure of chatting with the infamous @dreduarodesouza , he has over 80 publications on research gate and has been at the forefront of exercise science research for longer than a decade..In the episode we speak about a variety of topics that range from his opposing perspective to longer muscle length training, his recent paper on 52 weekly sets for volume, the importance of understanding how to interpret research, limitations, and effect sizes, and much more..Links: https://linktr.ee/ishak_ishakSupport the show

In this episode of anabolic radio I'm joined by @ajmorris where we spoke about a variety of topics that range from his recent injury, future contest prep, to insights about both our coaching practices..One thing you will find in this episode, a wealth of knowledge that has been gained by learning through experience. The most valuable teacher we have in bodybuilding- and in life..Honoring individual variation within the context of- program design, contest prep, fat loss, gaining phases etc.. is imperative for ‘ideal' outcomes/adaptations for that individual. It is never one size fits all..Individual responses to exercise and diet can vary dramatically from one person to the next. This is why I always preach- learning through experience and trail and error will be the foundation for which you can fast track your own progression..All of this suggests that you need to consider how you respond individually to changes in training and diet in order to determine what works best for you..Links: https://linktr.ee/ishak_ishakSupport the show

Know your limits.A mature athlete is someone who knows their limits, accepts them, and understands they can still improve on them..An imposter is delusional to the fact they have limits and eventually their inflexible approach will be the end of them..This is just one of the many topics of conversation in the latest episode of Anabolic Radio ft. Dr. (And now PRO) Eric Helms. We also discuss his recent competitive season among hype surrounding topics such as longer muscle length training, partials, and much more..➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​.➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFSupport the show

More often than not when trying to progress towards a certain performance or body composition related goal (e.g. build muscle, get stronger, or lose body fat) people are immediately drawn to what sounds like ‘the best' approach, or the complexities of nutrition and resistance training..This prevents them from mastering the basics and seeing the big picture..We look for advanced methodologies, techniques, or protocols and proceed to pursue an approach that is inappropriate for our current level of advancement and unsustainable long term..This is sort of like trying to build a house, or skyscraper, without a proper foundation in place..We fail to recognize that before we apply the science of muscle building, we must first learn how to master the basics..These are among a few topics of conversation I had with nutrition overlord Alan Aragon and easily one of my favorite episodes to date..➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​.➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFSupport the show

What I think is great about research….Is that in the context of exercise science/bodybuilding is that it has validated much of what ‘old school' bodybuilders did within their training..Training to failurePartial ranges of motionThe importance of variables related to nutritionThe list goes on..On the flip side of the coin, it also dismisses the most absurd approaches from muppets who think you won't get results if you're not following ‘insert dogmatic training approach' or see ‘x diet'..On the latest episode of anabolic radio I had the pleasure of speaking to @zacrobinson who lead the latest paper on training to failure for strength/hypertrophy. He talks us through the design, we go into practical application of the findings, and how some people can put themselves in a box with RPE/RIR based training.Support the show

Missing the forest for the trees?I don't blame you.With information being readily available at our fingertips, understanding how to navigate, or decipher what's pertinent for you can be similar to finding a needle in a haystack.In the recent Anabolic Radio episode with @dr_pak we chatted about a variety of topics that range from his PhD on ‘The Minimum Effective Dose', to training longer muscle lengths, to Deloads, to what makes a great ‘science-based' communicator.Tune into the full episode to understand what's worth your precious energy when it comes to making long-term progress in the gym.Thanks for your time Dr. Pak!➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​Support the show

In the latest episode of Anabolic Radio I had the pleasure of chatting to @FORTITUDE_TRAINING where we discuss Nuances of Range of Motion.Range of motion is simply the objective measurement our joints/muscles are able to move through..In every exercise there will be 4 phases of a rep:Eccentric (in a squat that will be the downwards motion)Isometric in the Lengthened position (bottom of a squat)Concentric (upwards motion in a squat)Isometric in the Shortened position (top of a squat).For myself and my clients I always program tempo, which is simply allowing us to standardize how long we spend in each 4 phase of a rep. This is incredibly important when it comes to standardization of what you're doing during a set..Back to range of motion- as of late in the industry people have been off their rocker about emphasizing the lengthened position in an exercise. Dr. Scott took a few days, before the episode to brush up on what the current body of literature is suggesting when it comes to whether it's best to train a muscle through a full range of motion, partial, or emphasize the lengthened position..I couldn't think of anyone better to have a deep dive on this topic with, thank you for your time Dr. Scott!!.➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​Support the show

After a slight hiatus, Anabolic Radio is back!!.In this episode I had the pleasure of speaking to Lauren Colenso-Semple who is currently finishing up her PhD and has worked with the likes of @billcampbellphd @bradshoenfeld @andygalpin and now currently @stuphillips . We discussed all things related to women's physiology and hypertrophy in addition to her latest paper on Menstural Cycle, or Phase based training..I think the biggest take away from our discussion was in general- Often we like to turn to research to tell us how to structure our diet and training programs, and studies certainly can act as guidelines or starting points. We must remember, however, that in general, most research reports averages..Individual responses to exercise and diet can vary dramatically from one person to the next; averages don't provide us with this information..This is why I always preach- learning through experience and trail and error will be the foundation for which you can fast track your own progression..All of this suggests that you need to consider how you respond individually to changes in training and diet in order to determine your optimal program design..Tune into the full discussion for a deeper dive- available on all streaming platforms.Thank you for your time Lauren!Support the show

Going through a bodybuilding contest prep is like an eating disorder simulator.EVEN if you have never experienced eating disorders or body dysmorphia, these are potential issues you will experience during your journey. Especially more so the case when nearing the tail end of a dieting phase/contest season..Going from 5-6% to 8-12% for a male orGoing from 10-14% to 15-20% for a femaleA sudden shift, necessary shift, still looking better than 99% of the population, but you THINK you look bad because you're no longer ‘your best', it's all mind games and perception..Depending on the:1. Degree of the deficit2. Approximate weight/body fat lost3. Diet DurationWe are bound to experience natural responses from our body that are ‘BUILT IN' our systems and these responses helped our ancestors survive during periods of starvation/famine. Metabolic Adaptations and Low Energy Availability or Relative Energy Deficiency in Sport (termed RED-S) are bound to occur at some point, so understanding how to maneuver and manage them is critical for long term success..Even more so the case when it comes to the Recovery Phase..These are among a few topics of discussion in the latest episode of @anabolicradio with the virtuois, poetic @helms3dmj from his white ivory tower, who NEVER misses. You'll want to tune into this one, available on all streaming platforms!.➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​...➢ TWITTER: https://twitter.com/_IshakIshak​Support the show

In the latest episode of @anabolicradio I had the pleasure of chatting to Champion bodybuilder, father, and businessman Doug Miller. We dive into Dougs background, his mentality, the mindset of what makes a champion, and what he's learned through his transition as a business man..➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​...➢ TWITTER: https://twitter.com/_IshakIshak​Support the show

In this episode, I had the pleasure of chatting to Dr. Campbell on his latest project Body By Science. This is not just another research review, rather, a deep dive of the literature topped with a cherry of practical application for how you can get the best results- for yourself, or your clients! Tune into the full episode for an in-depth dive on the first issue..Tune into the full episode to understand principles for progression. .➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​➢ SNAPCHAT: Ishak_Ishak➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​...➢ TWITTER: https://twitter.com/_IshakIshak​Support the show

In the latest episode of @anabolicradio I had the pleasure of chatting to my friend @brianminor where we discuss the nuances of progression, periodization, mesocycle structure, and fatigue management..Think more overtime.Not more overnight..Oftentimes many people who go to the gym, whether that be for recreational, or competitive reasons- fall for the fallacy of thinking more is better, or thinking the only way to ‘progress' is by increasing load/weight for movements..When in many cases, before even considering any means of progression- we must ensure that a proper foundation is set in place and we are competent with our execution across all movement patterns..Overlooking this critical step in building a proper foundation to later progress on is similar to building a skyscraper with a rubbish foundation..Furthermore, there are contextual and practical limitations to progression- imagine trying to progress a lateral raise by 5-10lb increments every other week or so- it's extremely realistic and if we consider progression from a relative perspective that will differ when compared to something like an RDL [isolation vs compound movements]..The truth is…There are MANY training variables we can manipulate within the context of a training program in order to progress the stimulus, outside of load lifted, such as:- Effort (RPE/RIR)- Reps- Sets- Tempo- Rest Periods- Improved execution.Tune into the full episode to understand principles for progression. .➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​➢ SNAPCHAT: Ishak_Ishak➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​...➢ TWITTER: https://twitter.com/_IshakIshak​Support the show

Recovery after a fat loss phase, or contest prep is- NON-NEGOTIABLEThere are two methods that have application following a fat loss phaseThe Reverse Dieting approachThe Recovery Diet Both have application depending on the purpose, however a majority of the time it best to just increase calories to your ‘theoretical maintenance'  (air quotes because our ‘maintenance' down regulates as we begin the process of becoming smaller human beings).Something that will make the post-show period significantly easier is…Any guesses…?1. Being less attached to the outcome and more focused on continuing to improve! This will be different for everyone, but an ex. could be taking a small hiatus from being a hyper focused athlete, or implementing an improvement phase right away2. Understanding that if you got from point A to point B, before, you can do it again. It's not like you forgot how to induce a deficit, but taking time away from a deficit is very important. The focus post diet should be gaining body fat at an appropriate rate.3. It takes roughly ~4-6 months for metabolic rate and hormone levels to recover in a drug-free athlete (1) (2) (3) (4). Focus on training performance, and restoring internal health, and less on your body composition.4. Set long-term and short-term training performance-related goals.These are among a few topics of conversation I had with Uncle @nunez3dmj on the latest episode of Anabolic Radio.Support the show (http://www.hawkfitcoaching.com)

Think of peaking like icing on the cake

Pain is very complex.The worst thing you can do is not take the time to take internal inventory and assess the appropriate steps to bounce back.In this episode of Anabolic Radio I had the pleasure of chatting to Aaron Horshig from SquatU, we dive into his background, how to assess pain, and improve movement quality over time. If you've ever struggled with nagging pain that in some cases limits your training, turn it the full discussion to understand the process on which you can address and resolve the situation.Thank you Aaron for your time!Support the show (http://www.hawkfitcoaching.com​)➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​➢ SNAPCHAT: Ishak_Ishak➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​...➢ TWITTER: https://twitter.com/_IshakIshak​Support the show (http://www.hawkfitcoaching.com)

Noticing visual changes in body composition is similar to watching paint dry, especially when you don't have any metrics for measuring progress.This is why tracking things like your training and taking measurements is rather important, as objective data will allow you to accurately assess whether progress is occurring, or not.In this episode of Anabolic Radio, I had the pleasure of chatting to Dr. Grant Tinsley who is a professor at Texas Tech University and recently has been a pioneer on analyzing changes in body composition and standardizing testing.Additionally, he has conducted research in the realms of fasting- in the second half of the episode we chatting about standardizing terminology between fasting and time restricted feeding and nuances within both of those topics.Tune into the full episode to understand the true value of standardizing body composition measurements and nuances of fasting.Support the show (http://www.hawkfitcoaching.com​)Grant: https://granttinsley.com/Stay tuned for future content, but don't forget to like the video if you took something valuable away from it, comment and let me know what you'd like to see in the future, and subscribe for upcoming content!➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​➢ SNAPCHAT: Ishak_Ishak➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​...➢ TWITTER: https://twitter.com/_IshakIshak​Support the show (http://www.hawkfitcoaching.com)

Much of this industry will lead you to believe that there's some special secret behind what they do and how they achieve results, but here's a hard truthThe secret is there is no secret.Surround yourself by people that are better than you, or know more than you. Pretty simple, right?There is no magic diet. There is no magic exercise. There is no magic way of living.Success in whatever your goal is comes down to a variety of different aspects.Exercise in a way that is specific to your goals, in a way you can recover from and enjoy.Push yourself enough to create the adaptation you need, then allow the body to adapt.Eat the appropriate amount of food for your goal, not too much, not too little, just right.Be patient, be consistent and keep an open mind.See how easy it is at a basic level?In this episode of Anabolic Radio, I had the pleasure of chatting to my friend Kassem Hanson founder of N1 Education. We speak about a variety of topics such as: foundations in the gym, understanding why being specific with your training is important, and how to individualize your approach based on your training level of advancement and goal. Tune into the full discussion to understand how to apply principles intelligently.Support the show (http://www.hawkfitcoaching.com​)Kassem: https://n1.education/Stay tuned for future content, but don't forget to like the video if you took something valuable away from it, comment and let me know what you'd like to see in the future, and subscribe for upcoming content!➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​➢ SNAPCHAT: Ishak_Ishak➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​...➢ TWITTER: https://twitter.com/_IshakIshak​Support the show (http://www.hawkfitcoaching.com)

In this episode of Anabolic Radio, I had the pleasure of chatting to Alan Aragon. If you are unfamiliar with Alan... You're probably a young lad/girl, so you should make it a point to become more familiarized with his work as he is a pioneer for many of the evidence-based nutrition recommendations we have today.Just like any topic, there may be some truth in simple statements. However, the reality is generalizations and oversimplifications can often leave critical details out of the picture.Think about it as the pictures on the wall of your home. It starts with a house, then you get furniture, power, and water, and once all that's said and done- now, you can think about some pictures to hang. Until you have the foundation set, getting caught up on the details will only cause more stress than is needed.⁣Tune in to the full episode Where we chat about foundations of nutrition all the way to optimizing the 'small' details.02:30 Intro03:10 Parroting and the importance of context06:40 Body Recomposition10:30 Recomp. Is a Spectrum13:13 Recomp. in Advanced trainees17:30 Protein19:00 Protein Overfeeding27:00 Protein Turnover (Timing)35:00 Peri-workout nutrition44:00 Plant-based nutrition considerations52:00 Change within the industry Support the show (http://www.hawkfitcoaching.com)

In this episode of Anabolic Radio, I had the pleasure of chatting to Dr. Eric Helms. This episode was very exercise science and training theory-heavy, so put on your seatbelt.At the heart of science lies this one small fact: one size does not fit all. While general principles apply to all individuals, putting these into practice is more art than science.Innate differences in aerobic capacity, muscle fiber type, insertions/origins, and even proportions/ratios in our skeletal structure- affect how you will respond to a program.Only through trial and error will you be able to determine what works for you.Science is the framework that should guide the development and execution of your training program, but there is no substitute for experience, common sense, and effort- All of which will be common denominators regardless of the program.In this episode, we spoke about a variety of topics ranging from exercise selection, to biomechanics and individual differences in training, to volume requirements, all the way to training to failure.Timestamps:00:00 Intro01:20 Eric's Offseason/Return to the stage03:50 The importance of context04:30 Efficient exercise selection09:00 Squat mechanics/biomechanical differences 10:44 Optimizing set up/execution for movements11:30 Volume requirements15:00 Movement tradeoffs17:00 Principle specificity18:30 Exercise sequence24:24 Effort/Proximity to failure30:00 Nuances of failure38:00 Anatomy/Biomechanics in training44:00 Overreaching & overtraining50:00 Repetition tempoSupport the show (http://www.hawkfitcoaching.com)

Stability is one of the most important, overlooked variables that significantly influences how much you can get out of any exercise. When I take a look at peoples shoes at the gym, oftentimes they're overly cushioned, do not provide stability at the sides, or do not have a flat sole.⁣⠀I don't know who had the idea that squatting, or doing any movement on *basically* PILLOWS would be a a good idea.⠀We have 104 different mechanoreceptors on the bottom of the feet. They respond to different stimuli such as texture, deep pressure, skin stretch and vibration. ⁣Roughly 80% of the receptors on the bottom of the feet are sensitive to vibration. This is actually how we detect impact forces coming in to our bodies!⁣⠀Guess what shoes and socks do? They block this powerful information from coming into the body via the nervous system making the information delayed or inaccurate.⁣⠀In order to improve balance and stability, we want to stimulate these small nerves in the skin on the bottom of the feet. Having a minimal shoe that enhances your natural foot function (not replace it) will allow this information to travel to the brain quicker and place you in a more stable position.⁣⠀In this episode of anabolic radio I had the pleasure of chatting to Andy Bryant who has been a practicing podiatrist for 10+ we dive into the nitty gritty details of feet, shoes, walking mechanics and much more! Tune into the episode for the full discussion.Support the show (http://www.hawkfitcoaching.com)

In our modern world, there is a false narrative that women are supposed to eat less, lift light, and do tons of cardio over, eating like a normal human, and progressive resistance training.This can lead down a negative path of severe calorie restriction and a decreased quality of living in hopes of chasing 'the perfect' look. I think this is so silly and a toxic way of thinking. Beauty comes in many forms and there are other qualities beyond someone's physical appearance that make them beautiful.Sometimes it's not about eating less and doing more.Oftentimes, it's about eating enough to fuel performance/recovery, identifying specific goals with your body composition, or performance and enjoying your training!In this episode of anabolic radio, I had the pleasure of chatting to Sharelle Grant. Sharelle, previously has 7+ years of experience working as a midwife/nurse whilst this was her career- she had a massive passion for fitness and taking care of her health. Eventually, Sharelle decided to peruse her passion and since then has been working for herself full-time. In this episode, we chat about the nuances of fitness for Women and extra precautions that should be taken into account when it comes to nutrition/training.Tune into the full episode to listen to our discussion'Support the show (http://www.hawkfitcoaching.com)

In this episode of Anabolic Radio I had the pleasure of interviewing Dr. Bill Campbell from University of South Florida. Dr. Campbell is previous president of the ISSN and currently is a professor conducting research pertaining to physique development and sport science at USF. Oftentimes, what is currently emerging in the science realms is either validating, or invalidating what coaches do in the real world. All roads lead to Rome, however, there are certain approaches when it comes to nutrition, training, and fat loss that allow us to progress towards the end goal as efficiently and effectively as possible.We spoke about a variety of topics in this episode ranging from nutrition (refeeds, diet breaks, body recomp.) to training (nuances of calculating training volume, individualizing volume requirements, exercise selection). It was a blast chatting with Dr. Campbell and I want to give a massive thank you to him and his team at USF for the awesome work they're doing.02:22 INTRO03:33 INTERMITTENT ENERGY RESTRICTION 10106:00 PHYSIOLOGY/PSYCHOLOGY REFEEDS/DIET BREAKS07:40 USF STUDY12:12 STUDY REFLECTIONS16:40 DATA & REAL WORLD APPLICATION20:00 BODY RECOMPOSITION23:23 NUANCES OF TRAINING VOLUME25:00 IMPORTANCE OF PROXIMITY TO FAILURE29:00 EXERCISE SELECTION34:00 PROXIMITY TO FAILURE IN TRAINED INDIVIDUALS40:00 IMPORTANCE OF INTERPRETING SCIENCE42:00 THE VALUE OF A COACH Support the show (http://www.hawkfitcoaching.com)

Whatever happened to good old consistency?Despite all the hype, being consistent is often better, than doing what may be 'new' or trendy. What exactly is consistency? Let’s start with what it’s not. Consistency does not mean settling or sticking with something that’s not working for you- and it doesn’t mean you must follow old-fashioned ways or ideas that no longer apply in today’s world. Because let’s face it, the world is changing at an exponentially quicker rate than ever before.Consistency means doing what works. If what you’re doing is working, there is no need to shake things up just because the latest relationship expert/business mogul/fitness guru says so.You have to put in consistent work in order to see results.This is true of everything in life from your work life, to home life, to social life. If you’re looking to get fit, for ex, consistently working out 3 times a week is better than intensely working out every single day only to burn out. You need to put in the effort over time and results will follow.There’s no way around it.Tune into the full discussion on Anabolic Radio where myself and Austin chat  about the foundational qualities that make a great coach!Support the show (http://www.hawkfitcoaching.com)

In this episode of Anabolic Radio I had the pleasure of speaking to New MR. O Title Holder Matt Jansen of Camp Jansen. Matt has coached 16 IFBB pros to the Olympia in Mens Open, 212, figure and women's physique divisions. Among those athletes (not including the 5 qualifications for 2018) he has had four top 5 finishes, and three top 10 finishes. To this day one of the things he enjoys most within coaching is helping amateur athletes attain pro status, he relates it much like to the passion of college athletics in that there is a lot less stress involved in outside factors and pure joy when the goal is accomplished. Over his coaching career Matt has helped 12 athletes attain IFBB pro status in figure, bikini, women's physique and mens bodybuilding. Some of the top names he has worked with throughout his career are Justin Compton - who he attributes a lot to for believing in him when he was un proven and bringing other top athletes to him, Dallas McCarver who grew to be best friends with Matt and was Matt's first Olympian.We dive into Matt's backstory and foundations within coaching in this episode. If you took something valuable away from it don't forget to leave a like and share! Matt: https://www.instagram.com/mattjansen8/?hl=enSupport the show (http://www.hawkfitcoaching.com​)Support the show (http://www.hawkfitcoaching.com)

In this weeks episode of Anabolic Radio I had the pleasure of chatting to @alexbush_ from Physique Development about a variety of topics related to coaching.Unfortunately, with online coaching being easily accessible to a majority malpractice within the coaching space has become a very common issue. Over the course of my career coaching I’ve heard some pretty ridiculous horror stories, people getting scammed, low calorie starvation diets, eliminating macronutrient groups and excessive amounts of cardio, drugs, the list goes on and on.One of my main goals as an established coach within the evidence based space is to contribute in whatever way I can to help minimize bad coaching practices and help others find the true value of what they’re looking for when working with a coach. Coaches on social feel the impetus for growth. That pressure likely comes from consuming Instagram mainstream, fits, or even business coaching- but before you start chasing dollars as a coach, you must chase passion.Get really obsessed and being a proactive problem solver and figuring out how to apply knowledge/information/experience based on individual context. Quality coaching means continual and steadfast effort in education and growth for both yourself and your clients. This means your failures, learning lessons, and mistakes should always come before your clients like a shield for their results.Being excellent at your job is going to serve as the foundation for your client experience and given your work speaks for itself, your clients will do your marketing for you which will allow you to scale long term.The expectation shouldn’t be perfection, rather continuous skill acquisition and consistent improvement over time. Tune into our full discussion to find the true value of what you need to be doing as a coach to level up your game!Support the show (http://www.hawkfitcoaching.com)Stay tuned for future content, but don’t forget to like the video if you took something valuable away from it, comment and let me know what you'd like to see in the future, and subscribe for upcoming content!➢ HAWK FIT COACHING: https://hawkfitcoaching.com/➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak➢ SNAPCHAT: Ishak_Ishak➢ FACEBOOK: https://www.facebook.com/HawkFitCoach...➢ TWITTER: https://twitter.com/_IshakIshakSupport the show (http://www.hawkfitcoaching.com)

Your subconscious mind is always listening to and believing everything you repeatedly say and think about yourself. If you want proof of this principle in action, look no further than your current unconscious behaviors or beliefs. Many of them were created in this same way- from repeatedly hearing a message, either from ourselves or those around us. You can use positive self-talk to override negative programming by erasing or replacing it by consciously practicing, thinking, feeling, visualizing and acting differently- embodying the change you want to cultivate.⁣I’m a strong believer that how you wake up each day, how you go about your morning routine plays a huge role in every facet of our lives. If you start your mornings off unfocused, laying in bed, constantly focusing on what’s happening in your external environment, then that will cause you to have an unproductive day and mediocre quality of life. If you start your morning off focused, with intent, a proactive mindset, then that will produce focused, productive days. By directly changing our attitude when we wake up in the morning, you can radically change the tone of your day. Eventually that energy will flow into other areas of your life.⁣Now, while there’s some uncertainty these days due to Rona, doesn’t mean you can’t still progress toward your goals! It starts at the basic of levels by setting short term/long term, (quantifiable) realistic goals. Whether that be a 30 minute walk in the morning/evening, or committing to a structured resistance training program- you enjoy and can adhere to.⁣Start with a few small behavior/habit changes, then gradually add in more as you successfully work your way to a sustainable change. This is a slower process, but it is what is necessary— having a proper foundation will allow you to thrive. Trying to totally revamp your health in one shot is overwhelming and often times it's unsustainable. So this week, pick up a new habit that you know will make a difference in your life. It can be anything!This was just one of the topic of discussions I managed to cover when speaking with @cwteamwillson on the latest episode of Anabolic Radio. Tune into the full episode to understand the true value of the mindset that's required to achieve your best self!Support the show (http://www.hawkfitcoaching.com)Stay tuned for future content, but don’t forget to like the video if you took something valuable away from it, comment and let me know what you'd like to see in the future, and subscribe for upcoming content!➢ HAWK FIT COACHING: https://hawkfitcoaching.com/➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak➢ SNAPCHAT: Ishak_Ishak➢ FACEBOOK: https://www.facebook.com/HawkFitCoach...➢ TWITTER: https://twitter.com/_IshakIshakSupport the show (http://www.hawkfitcoaching.com)

Whatever It Takes.What does that mean to you? For starters, it doesn’t mean sacrificing your health, or sanity just to achieve a goal. Let’s be real- getting to the level of stage conditioning that’s required to be competitive on today’s stage isn’t inherently healthy, but our goal should be to do it in the ‘healthiest’ way possible, whilst preserving health. Often times people will say they’re willing to do ‘whatever it takes’ to achieve their best package come show day and here’s the reality of whatever it takes means:Gaining weight in the offseason, not staying stage lean year round, not competing year after year.Starting contest prep in an ideal body composition, which might require a pre-prepatory phase.Spending significantly more time OUT of a deficit, than in one. Especially if you’re a natural athlete and have the goal of making improvements between seasons.Starting contest prep in an optimal position of health.Prepping for a longer duration of time.Periodizing your nutrition appropriately throughout the process.Having a game plan for recovery.Enjoying the process and leaving no stone unturned.If you’re not willing to do these things, I’d question if you’re really willing to do #WhateverItTakes to achieve your best self.These are just a FEW topics that myself and Brandon Kempter spoke about in the latest episode of Anabolic Radio it was an absolute pleasure chatting, Brandon is a true gent. Can’t wait to do it again legend. Tune into our discussion to understand the true value of everything that goes into a successful contest prep.Support the show (http://www.hawkfitcoaching.com)

Caffeine tolerance occurs relatively quickly between individuals. You could argue that depends on the consistent dose and how well you metabolize it, but tolerance does occur. Reason #1 why I monitor my intake. Sorry to burst your bubble Karen, your triple shot, white chocolate whip, creme brûlée frappachino you drink every day might be doing more harm than good. Especially if you’re drinking it with the intent of replacing proper sleep.Sleep is not an optional extra in life, it is a fundamental requirement that far too many people overlook. Sleep has its physical, mental and emotional processing components, so when we have had no sleep, or insufficient sleep, these processes are not able to work effectively. We experience this in the form of lethargy, exhaustion, lapses in concentration, memory, and emotionally we may become irritable, or down.Sleep is an automatic process and therefore under our voluntary control. Whether awake or asleep we are at the mercy of two biological processes: (1) Sleep Homeostasis, known as 'Sleep Pressure' and (2) The Circadian Rhythm, known as the 'Body Clock'.These two processes work in harmony to promote sleep at night.Outside of impacting activities of day to day living, disordered sleep has further implications for those trying to optimize their health, maximize muscle gain, and fat oxidation.A study by Spiegel et al. found that restricting sleep in 12 healthy men for two days, from 10 to 4 hours, resulted in a reduction in leptin (hormone involved in feeling 'full' after eating) and elevations in ghrelin (hormone involved in stimulating hunger). These hormonal changes were also accompanied by self-reported increases in appetite and hunger.That explains your shit mood, double quarter pounder with fries for lunch, and deep dish pizza for dinner Karen.This was this week's topic of discussion for Anabolic Radio’s latest episode ft. @willwalace where we dove into understanding the mechanisms/physiology of sleep, caffeine, light exposure, and much more.Support the show (http://www.hawkfitcoaching.com)Support the show (http://www.hawkfitcoaching.com)

You're not overtrained, you're under-recovered. The purpose of going to the gym or doing training of any type is to disrupt homeostasis. Our body is happy, comfortable, and balanced in Homeostasis- but we need to disrupt the balance if we want meaningful adaptations. If we want to change, we need to apply a level of stress to the body that forces it to go "oh shit... ok Karen isn’t messing around today” Let's say Karen is doing a tricep extension, 20lbs for 10 reps, eventually gets easier (provided you’re managing your nutrition/training appropriately), so you move to 25lbs, or 30lbs your next session. #progressiveoverload (mind you there are various training variables you can progress through than just load).Now those last couple of reps nearing the tail end of a set are hitting the struggle bus, you can’t get past 8 without loss in execution, bam, the set is over- just what we want. Now there is a level of stress induced that isn't normal- a novel stimuli. 4 weeks later… after repeating the process, getting in quality food, in sufficient quantities, adequate sleep quality/quantity, some meditation here and there… 30’s for 12 reps! KAREN! You're so strong, 2ez.Adaptation requires recovery. Recovery means nutrition, rest, sleep, training smarter, not going balls-to-the-wall on one side of the scale. If you're always sore, always stressed, not sleeping, and managing your nutrition responsibly.. You may have an imbalanced in managing supply/demand. Tune into our full discussion to find the true value in how you can manage recovery appropriately and responsibly. Massive thank you to Eric Helms for the role he's played in my journey and the road he's created for people like myself!Support the show (http://www.hawkfitcoaching.com)Support the show (http://www.hawkfitcoaching.com)

When many coaches or PT’s talk about "sticking to the basics," they've usually got a list of certain exercises they're referring to and they'll often judge whether a training program is ‘good’ or ‘bad’ based on what they deem as the basics. They're basically "exercise memorizers" who put methods before principles because they got results from utilizing a certain approach, or have a dogmatic view about certain movements.When we embrace the reality that a good training program isn't determined by the exercises it incorporates, but how training principles are used and applied, we see (unless you're competing in powerlifting or a weightlifting-oriented sport) there's no particular exercise that any athlete or gym-goer must do in order to improve. There are only training principles that must be followed, and there's a wide variety of applications and variations they can use to achieve their goals- It’s a spectrum. Not black or white, but multiple shades of gray.There are no basic exercises, just basic principles. How I go about using and programming exercises comes down to how I apply basic principles of training – specificity, individuality, progressive overload and variation.Tune into my full discussion with @coach_kassem to understand how to train a bit more intelligently and methodically- unless you want to spontaneously combust and earn yourself a one way ticket to snap city, otherwise, keep doing you boo boo.Support the show (http://www.hawkfitcoaching.com)Support the show (http://www.hawkfitcoaching.com)

In our modern society health can seem very complex. There are countless procedures, tests, supplements, products, etc. that promise to improve your overall health. It’s easy to get caught up in the hype when you don’t have a sense of direction are you’re constantly exposed to advertisements, magazines, tv shows, social media, etc… Many people fail to realize that when you have a goal that’s body composition related, it’s in your best interest to start by optimizing your general health. It starts with the lowest hanging fruit, before trying to search for complex solutions. The gastrointestinal system comprises ~75% of the body’s immune system and is the only system in the body that has its own, independently operating nervous system, called the ‘enteric’ nervous system. A properly functioning GI tract is critical for health and well-being, but yet it’s often treated like Cinderella, unwanted stepchild– unappreciated, and ignored. Tune into the full discussion to understand what steps you need to be taking to optimize your gut health!Support the show (http://www.hawkfitcoaching.com)

In this episode of Anabolic Radio I had the pleasure of interviewing my friend Eugene Teo of GanbaruMethod. At the heart of science lies this one small fact: one size does not fit all. While general principles apply to all individuals, putting them into practice is more art than science. Innate differences in health, aerobic capacity, biomechanics, muscle fiber type, etc… all affect how you will respond to a specific program/protocol. Only through trial and error will you be able to determine what works for you. Science is the framework that should guide the development and execution of your training, but there is no substitute for experience and common sense. This is just one of the many conversations we had- We also spoke about the esoteric Muffin Man, money-hungry vultures in the industry, even got philosophical at one point. Thank you, Eugene for your time, looking forward to having you on for future discussions!Support the show (http://www.hawkfitcoaching.com)Support the show (http://www.hawkfitcoaching.com)

In this episode of Anabolic Radio I had the pleasure of interviewing my friend Christopher Barakat who’s the owner of an educational brand School of Gains, head coach at Competitive Breed, and professor/researcher at Tampa University. Now while there is some uncertainty during COVID-19 that doesn’t mean we can’t still progress toward our body composition/health related goals during this period of time. Despite the best-laid plans, life isn’t always predictable. External events and unexpected circumstances often create chaos- causing us to lose focus and get distracted. At times like these, you can reclaim some sense of security by focusing on what you can control. Find comfort in your habits. Find structure in your plans. Find certainty in your routines. Then use the power of focus to direct your energy, enthusiasm, and creativity to the things most likely to give you what you want. That’s how your best self can thrive— regardless of what’s going on around you. Thank you Chris for your time, looking forward to having him on for future discussions.Support the show (http://www.hawkfitcoaching.com)Support the show (http://www.hawkfitcoaching.com)

GRANDPA IS HERE! Fun fact Jeff actually coached me back in 2015, I don’t know if I’d be where I am today if it wasn’t for him. In this episode of Anabolic Radio we dive into topics regarding how the latest and greatest from the science realms can be something that prevents you from progressing in your own journey. SCIENCE is the tool. It is an extremely helpful tool for testing specific (often hyper-specific) hypotheses and drawing potential conclusions from the results. The specific results of individual or groups of studies must then be carefully used to help paint a bigger picture of the truth. Studies are all minute pieces of a grand puzzle, and it’s the puzzle that matters most. We also spoke about Jeff's most recent contest prep, lessons learned and how he balanced being a husband and father throughout the entire process. If you don’t put bodybuilding into perspective, you run the risk of letting it run your life. Tune into our discussion to find out what really matters when it comes to achieving your best self! Support the show (http://www.hawkfitcoaching.com)

"As an athlete, you should never stop striving to be better.. and as a coach you should always strive to improve too."Alberto (FATHER FLEX) is someone I admired growing into the athlete and coach I am today. His conditioning is always of the highest of levels and to me it truly embodies what a natural athlete is capable of. I had the pleasure of having Alberto on Anabolic Radio Ep. 04 where he enlightened me with a story about a bodybuilder named Jeff Rodriguez. Long story short, Jeff was asked if he’d miss his shredded glutes once competition season was over. He replied, “No, the only time I need them is for show day.” It’s very common to scroll on Instagram and see shredded people on your timeline. It’s far less common to see those who commit to long stretches of gaining. “Where you perform your best, probably isn’t going to be your best look— BUT that’s where your ‘BEST’ look is born.” Building muscle is similar to watching paint dry. It’s much harder to grow tissue compared to fat loss. EVERY great physique has it’s period of deep restructuring. Understand that just like in a contest prep monitoring yourself and making adjustments based on your rate of progress is essential. Dieting past single-digit body fat is an extreme goal and it requires a high level of consistency and sacrifice. For longevity as an athlete, it’s imperative to have times where you’re more flexible between contest seasons. That way, when you start a fat loss phase/contest prep, you’ll be ready.Support the show (http://www.hawkfitcoaching.com)

In this episode of Anabolic Radio I had the pleasure of chatting with David Mathas who is a coach with team Biolayne! David is a former Army Combat Medic Veteran and just finished up his Master’s in Exercise Science this past fall. With everyone gearing up for their fat loss/body composition related goals it's more important than ever to realize the road that lies ahead and how you can manage it to the best of your ability. We spoke about David's backstory, his struggle with depression and anorexia, and macro and micro planning for your specific goal. Super great discussion I can't wait for you all to tune in.Support the show (http://www.hawkfitcoaching.com)

In this Episode of Anabolic Radio I had the pleasure of interviewing Dr. Scott Stevenson! Dr. Scott W. Stevenson, PhD, LAc is an applied exercise physiologist (PhD from University of Georgia, ASM and NSCA-certified), licensed acupuncturist and competitive bodybuilder (four overall titles, including the 2009 NPC Mr. Arizona and four top 5 national level showings). Scott has over thirty years in the gym and two decades of experience personal training and coaching online. He’s a former college professor (Cal Poly Pomona), academic dean and instructor (ASAOM), columnist for EliteFTS, and adjunct professor at University of Tampa. Scott has published in the peer-reviewed scientific literature and his lay bodybuilding articles have appeared in Musclemag and Flex magazine. He’s also an Author “Be Your Own Bodybuilding Coach” and creator of the Fortitude Training System and DC Training. We dive into foundational concepts like the force-velocity relationship, length-tension relationship, and dive into understanding different portions of a range of motion. This one's an epic episode you'll want to tune into!Support the show (http://www.hawkfitcoaching.com)

In this episode of Anabolic Radio I had the pleasure of interviewing Dr. Mike Isratel where we dive into the foundational importance of movement execution. Dr Mike. is the Cofounder of Renaissance Periodization, Dr. Mike Israetel​ holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.Support the show (http://www.hawkfitcoaching.com)

In this prelude episode, I briefly discuss recovery since contest prep, personal setbacks, my journey, and my vision for Anabolic Radio. My main goal in this podcast is (to obviously discuss nutrition/training/self-improvement related topics) to help the listeners understand what they really need to be focusing on when it comes to progressing with their fat loss/health-related goals. Especially with all the scams, and science, it can be hard to navigate your own progress and what you really need to be doing to have a long term sustainable change. At Anabolic Radio I want to bridge the gap between knowledge and understanding, I want everyone to become empowered by knowledge! I'm super excited to dive into this next chapter of my life with you all!Support the show (http://www.hawkfitcoaching.com)