Healthy AF (and fit) Podcast

Farewell Dave! We say goodbye to one of our co-hosts.  It's been a great ride. --- We aren't going anywhere, stay tuned for what's next for the Healthy AF (and fit) podcast. -- About Health Performance Institute:   The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients. ------ Would you rather watch the video version instead? Head over to Cory's YouTube channel to watch this episode by going here ------ Connect with HPI: Instagram Facebook Connect with Cory: Instagram Youtube

Dave continues our rapid fire series by talking about the topic of motivation. We all feel motivated at different times for different reasons. Is there a secret to staying motivated? Let's discuss.------Episode Notes:Dave continues our rapid fire series by talking about the topic of motivation. We all feel motivated at different times for different reasons. Is there a secret to staying motivated? Let's discuss.Motivation is a tricky beast. We all want to ride the wave of motivation to see our goals completed, and yet sometimes it seems like it just slips through our fingers. Dave talks about the difference between feeling motivated and the discipline to accomplish a goal.If you have any questions or topics you want to hear about, please feel free to reach out! healthyafpodcast@gmail.com------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Cory and Dave are continuing rapid fire series. Talking through popular topics in the fitness world and giving their thoughts and opinions. This week's topic: footwear. Is there such thing as "the best" type of footwear? What about bare foot? Let's discuss.------Episode Notes:Cory and Dave are continuing rapid fire series. Talking through popular topics in the fitness world and giving their thoughts and opinions. This week's topic: footwear. Is there such thing as "the best" type of footwear? What about bare foot? Let's discuss.As for most things in the fitness world, it often depends on who you are and how your body and feet work. Your footwear is important to help provide support throughout your workout, but it's necessary to work on developing those foot muscles as well. If you have any questions or topics you want to hear about, please feel free to reach out! healthyafpodcast@gmail.comKey Takeaways:Room for the toes? (1:29)Arch support? (2:33)Stability vs. Minimalist (3:15)Pronation (4:17)Training your foot (5:20)Overview (6:53)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Cory and Dave are starting a new rapid fire series. Over the next several weeks they are going to be talking through popular topics in the fitness world and giving their thoughts and opinions. This week's topic: the foam roller. Is it worth it? Does it work? How often should you use it? Let's discuss.------Episode Notes:Cory and Dave are starting a new rapid fire series. Over the next several weeks they are going to be talking through popular topics in the fitness world and giving their thoughts and opinions. This week's topic: the foam roller. Is it worth it? Does it work? How often should you use it? Let's discuss.As for most things in the fitness world, it often depends on who you are and your goals. Foam rollers in the past have been thought to help break up scar tissue, Cory and Dave share their thoughts on the effectiveness of this practice. If you have any questions or topics you want to hear about, please feel free to reach out! healthyafpodcast@gmail.comKey Takeaways:What is foam rolling? (1:08)Hot take: worth it? (1:36)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Cory and Dave back together again wrap up this series on understanding what you are training for and how to implement a program with those goals in mind. Not every program will work for every person and depending on your goals or the lifestyle needs you have, your program will be built differently. How and when do you incorporate all four of the training styles into your program?------Episode Notes:Cory and Dave back together again wrap up this series on understanding what you are training for and how to implement a program with those goals in mind. Not every program will work for every person and depending on your goals or the lifestyle needs you have, your program will be built differently. How and when do you incorporate all four of the training styles into your program?Wrapping up this series Dave and Cory talk through what it looks like to incorporate all four of these training styles into your program and dive into specific examples to help illustrate the how and when. Knowing what you're training for, and more importantly how to train to reach your goals, will set you on a path to success faster than anything else. It's not just about having the right program or even making sure that you hit all four categories. Because, sometimes, it might be more prudent to focus on one or two of them. In the end the objective is always to help you have a achieve a healthier body for the long run. If you have any questions please feel free to reach out! healthyafpodcast@gmail.comKey Takeaways:The when: Muscular Endurance and Hypertrophy   (1:35)Incorporating all four in your program (3:15)The who: Hypertrophy (3:39)The when: Strength and Power (6:49)The who: Power (7:30)The who: Strength (8:59)Ex: the year long program (10:45)Ex: the soccer player program (12:29)Ex: the tri-athlete program (13:23)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Cory continues the series on understanding what you're training for by talking through sets and reps when it comes to power. Understanding the difference between power and strength training as well as know when is the right time to start adding this into your program. ------Episode Notes:Cory continues the series on understanding what you're training for by talking through sets and reps when it comes to power. Understanding the difference between power and strength training as well as know when is the right time to start adding this into your program. Power can help to distinguish an athlete that's good from an athlete that's great, but it can always give our bodies longevity. Knowing how to train specifically for power and the differences between the four categories can help you not only reach your goals but also provide variety in your workout routine. When we have variety we are more likely to stick with it and therefore get long term results. Overall health is always the goal. When it comes to longevity and "a spring in our step" power training plays a huge role in that.  Key Takeaways:Pyramid of the four categories  (1:15)Power Breakdown (3:06)Sets/reps: power (4:08)Example: Crossfit (6:04)Example: Box Jumps (7:48)Recap: power (9:21)Sets/ repsloadWhy power train? (10:38)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Dave talks hypertrophy this week as he continues the series on how to think about sets and reps in your exercise program. He dives into the definition of hypertrophy and its differentiating factors. What does it look like to train to build muscle? Should all exercises be done this way?------Episode Notes:Dave talks hypertrophy this week as he continues the series on how to think about sets and reps in your exercise program. He dives into the definition of hypertrophy and its differentiating factors. What does it look like to train to build muscle? Should all exercises be done this way?Knowing what you're specifically training for will help you to get the results you want. Building muscle is an essential part of the process when it comes to getting results that last and feeling stronger.  Think of this as you foundation or base. You need to have a foundation built of good muscle before moving on to train for things like power and strength. As always, reach out if you have any questions or are looking for some help in your training. Key Takeaways:Hypertrophy definition (1:53)How to think about volume (2:43)Sets/reps: hypertrophy (3:00)Thinking about load (3:35)Tip for growing week to week (4:05)Recap (5:01)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Cory opens up a new series this week about sets and reps and how to think about them in your exercise program. He breaks down the 4 main types of training areas that you can focus on and dives deep into one of them this week: strength. How do we think about sets and reps when it comes to training specifically for strength?  ------Episode Notes:Cory opens up a new series this week about sets and reps and how to think about them in your exercise program. He breaks down the 4 main types of training areas that you can focus on and dives deep into one of them this week: strength. How do we think about sets and reps when it comes to training specifically for strength?  We know that when we are training, in order to get the results we want, we need to get specific in our training. The number of sets and reps that we do changes depending on our goal and what we are training for and it's important to pay attention to that. Cory breaks down what training specifically for strength looks like in terms of sets and reps, but also what rest between sets looks like and how to think about our intensity level. Having specific goals in mind when training will help to focus your efforts in the weight room, but it is important to have the tools that help you reach these goals as well. This is part one in the series on sets and reps. Key Takeaways:New series overview  (1:10)Sets and Reps overview (2:40)Deep dive: Strength (3:52)Reps breakdown: Strength (4:27)The why: Strength (5:36)Training intensity levels (6:13)Sets breakdown: Strength (8:09)Rest between sets (9:16)Pro-tip (9:44)Importance of strength focused training (10:22)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Cory talks this week about how there are no good or bad exercises. When creating your program or working with a coach you have to think through what are your goals and what are the exercises that will help you get there. Sometimes that can change over time and sometimes what works for one person doesn't work for another. ------Episode Notes:Cory talks this week about how there are no good or bad exercises. When creating your program or working with a coach you have to think through what are your goals and what are the exercises that will help you get there. Sometimes that can change over time and sometimes what works for one person doesn't work for another. We have to avoid assigning morality to exercises and instead think about if our body is able to do that exercise. Does it help us reach the goal that we have in mind. Cory talks through a couple of example exercises that he originally assigned morality too. Our bodies and what we require of them won't always look like what others are doing or needing. Sometimes looking at what others are doing won't help us achieve our goals. However, getting help to assess what will work for you is always a great step. If you need or want an assessment reach out, we would be happy to help!Key Takeaways:Only unprepared bodies (:56)Ex: Leg Extensions (3:10)Ex: Bench press (6:11)Can you do it safely? (6:31)No morality to exercise (7:51)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Dave and Cory talk this week about the importance of gaining muscle when it comes to sustainable fat loss. They dive into the difference between weight loss and fat loss and how to create habits that help maintain the progress that you are starting to see. How to think about your fitness program in order to meet your fat loss goals. ------Episode Notes:Dave and Cory talk this week about the importance of gaining muscle when it comes to sustainable fat loss. They dive into the difference between weight loss and fat loss and how to create habits that help maintain the progress that you are starting to see. How to think about your fitness program in order to meet your fat loss goals. Fat loss isn't just about watching your caloric intake or making sure you do an hour of cardio. You have to think through the goals that you have in order to create a plan that you can not only adhere too, but also see sustainable results. Cory and Dave talk through some of the myths that they have seen over the years and break down why it is important to push yourself to gain muscle. It's not about bulk, but about your resting metabolic rate. The more muscle you have, the higher that rate is and therefore the more calories you're burning when you're at rest. Sounds pretty good right? Tune in to hear more about how this works and why it's important to add to your routine. Key Takeaways:One of the biggest mistakes (1:58)Fat loss vs. weight loss (2:16)Building long term success (4:04)Better eat clean? (4:44)Move heavy weight (7:04)Increase overall activity (8:58)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Dave and Cory talk this week about the importance of stress management as it related to our mental and physical health. Our country just went through an intense election season and is still in a constant state of disarray due to a global pandemic. And everyone is feeling it. How do we deal? Recovery is not just physical.------Episode Notes:Dave and Cory talk this week about the importance of stress management as it related to our mental and physical health. Our country just went through an intense election season and is still in a constant state of disarray due to a global pandemic. And everyone is feeling it. How do we deal? Recovery is not just physical.The connection between your physical health and mental health is greater than we sometimes realize. When stress starts to overwhelm us in one area, it never just stays to that one area. In order to continue to live a healthy life and meet the fitness goals that we have for ourselves, we have to develop habits for dealing with that stress head on. Dave and Cory dive into the podcast today to discuss why it's important to have these habits in place as well as a very specific examples that you can test out. Give some of them a try and let us know how it goes! Key Takeaways:Take back control  (2:24)The silent killer (3:546)Exercise as a form of stress (5:59)Letting your brain run (7:05)Circle of Influence (7:46)Recap of practical steps (9:37)Example: Take 5 (10:21)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Dave and Cory talk about the importance of adherence when it comes to setting up fitness and nutrition plans. What's not important, the perfect plan or consistency with an "ok" plan? Dive into this episode to get some practical examples and strategies to start implementing today!------Episode Notes:Dave and Cory talk about the importance of adherence when it comes to setting up fitness and nutrition plans. What's not important, the perfect plan or consistency with an "ok" plan? Dive into this episode to get some practical examples and strategies to start implementing today!When it comes to creating a fitness of nutrition plan, there is not one-size fits all. You have to take into account your body's individual needs as well as your lifestyle. Dave and Cory bring up challenges they have worked around as well as breaking down some specific examples first with nutrition and then with exercise. This can be challenging and require some creative thinking at times, but the more tailored to you and your lifestyle the more likely you are to adhere to the plan. Sometimes even a little help can make the difference, whether with a trainer or coach. Reach out if you need support! Key TakeawaysWhat is adherence?  (1:37)Factors to consider for your plan (3:50)Practical nutrition examplesDave (4:19)Cory (5:46)Best diet plan (6:10)Strategies for exerciseKeep what you like (6:59)Choosing activities that help (8:01)Find the modification (10:00)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Dave and Cory talk about the anti-fragility mindset. You are stronger than you think, but it's all about balance. How does the fragility mindset play into your fitness progress? ------Episode Notes:Dave and Cory talk about the anti-fragility mindset. You are stronger than you think, but it's all about balance. How does the fragility mindset play into your fitness progress? You are not fragile. Being cautious is good. Avoiding pain related to orthopedic issues while exercising is also good. However, we have be careful that we don't adopt a "fragility mindset".Understanding that your body was made to come back and come back stronger after an injury helps to fight against the fragility mindset. Push yourself passed the mental blocks that pain can create, within reason. As trainers being aware of the language you use and the power it has over clients is important. Cory and Dave discuss some of the changes to their language they use to create an environment that fosters the anti-fragile mindset for their clients. Key TakeawaysDefining "anti-fragility"  (1:04)Post traumatic growth/ aging in the context of anti-fragility  (1:50)Everything within reason (3:20)Practical Ex. Balancing pain with anti-fragility mindset (3:33)Fragility mindset and your progress (5:50)Language usage for coaches (6:40)Tricking your brain (10:01)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Would you rather watch the video version instead?Head over to Cory's YouTube channel to watch this episode by going here------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Dave and Cory continue to talk about mistakes they've made while personally training over the last 10 years. This week they focus on the nutrition side of training. Dave and Cory discuss making sure your habits line up with your goals and examine our relationship with food. ------Episode Notes:Dave and Cory continue to talk about mistakes they've made while personally training over the last 10 years. This week they focus on the nutrition side of training. Dave and Cory discuss making sure your habits line up with your goals and examine our relationship with food. A healthy lifestyle isn't just made in the gym, it's made in the kitchen as well.And unfortunately there aren't any shortcuts when it comes to nutrition.In order to get the results that you want, your goals need to be clear. Sometimes arriving at those clear goals requires examining your relationship with food. Have you assigned morality to food? Do you use the bandaid method? Learning to listen to your body and what it needs will help you to earn those results you want to see. Finding what works for you, may not look like what works for other people, but that doesn't make it bad. Key TakeawaysEating with your goals in mind  (:47)Wanting to gain weight (1:48)Issues with tracking (2:38)Good food vs. bad food (4:26)Relationship with food (6:18)Listening to your body (12:33)Ex. Why complex carbs might not be good (12:33)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

Dave and Cory continue to talk about mistakes they've made while personally training over the last 10 years. This week they focus on demonizing certain exercises, are there good exercises and bad ones? Is there a perfect way to train?------Episode Notes:Dave and Cory continue to talk about mistakes they've made while personally training over the last 10 years. This week they focus on demonizing certain exercises, are there good exercises and bad ones? Is there a perfect way to train?Fitness is a journey, not a destination.Hindsight is 20/20.The best way to learn is to look at the mistakes that we have made and grow from them. In this series Dave and Cory are looking back to move forward, discussing some of the top mistakes they have made as well as ones they hear others talk about often. Dave and Cory dive deep into demonizing the specific movements of squatting, pushing vs. pulling, and chasing symmetry with your training. Key TakeawaysWhy are squats hurt your knees  (2:58)Should everyone do certain exercises?  (6:58)Chasing symmetry (8:13)Prioritizing your non-dominant side  (9:16)Pushing vs. pulling (13:50)------About Health Performance Institute:The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult boot camps, post-therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors on November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post-physical therapy training to high-level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.------Connect with HPI:InstagramFacebookConnect with Cory:InstagramYoutubeConnect with Dave:Instagram------Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts. If you haven't already, please rate and review the podcast on Apple Podcasts!

We’ve made a ton of mistakes while personally training for the past 10 years...Dave and Cory discuss different mistakes they've made...- Rebooting too fast- Not pushing hard enough- Seeing fitness as a destination rather than a journey- Undervaluing physical activitywww.hpi-ibji.com

Dave and Cory discuss program modifications and considerations for working out at home.Free 21 Day Fitness Challenge (Online): bit.ly/hpi21dayonlineAthlete Academy - Free 7 Day Online Program: http://www.joinhpifitness.com/aaonline

Speed kills.  Speed, more than any other athletic skill, is the most coveted skill of all.  Dave and Cory discuss how to improve speed and why speed training is important for everyone.

Statistics show that 80% of Americans experience low back pain at some point in their life.  Dave and Cory discuss best practices on pain management.

Dave and Cory discuss best practices for reducing the risk of injury through strength training and fitness.

Dave and Cory discuss misconceptions about muscle building and strength training.

Dave and Cory discuss the fallacy of trying to "spot reduce" problem fat areas.  

Dave dives into the world of developing the right mindset.

We all seem to be trying to improve our posture.  But is there really any such thing as perfect posture? Dave and Cory discuss how we need to shift our thinking about posture and how it can significantly improve your health.

How to get your body into a parasympathetic state and understanding the importance of down-regulating your nervous system in order to make progress. 

There are all different kinds of training and exercise plans that are beneficial.  But when it comes to one area you absolutely cannot skimp on, strength tops the list.  Dave and Cory breakdown all the key benefits. 

There's a lot of talk about constant variation and "muscle confusion" in the fitness world.  These concepts are valuable, but if you really want to get results as fast as possible focus on progressive overload.  Dave and Cory break it down in detail!

Both types of goals are important.  Most people neglect setting process goals, and thus fail to create meaningful change.

Dave and Cory dive into strategies for maintaining health and fitness during the winter break.

We all know athletes need to be powerful to compete at the highest level in their sport.  What about those of us who no longer compete in sports and just want to maintain our health and fitness? See how developing power is a critical need for all ages.

Dave and Cory discuss fundamental principles related to stretching, strengthening, and the nervous system.

Make sure all your exercise and training is not comprised solely of "dumb" exercises.  Learn more as Dave and Cory discuss system 1 and system 2 thinking.

Creating a healthy aerobic system is one of the key factors to improving overall health and performance.  Dave and Cory discuss all the implications.

Discussion around the importance of tracking data, assessing, and setting goals.Email Questions: healthyafpodcast@gmail.com

Bonus episode - Discussion based around what corrective exercises to include in addition to the 6 main patterns.

Dave and Cory hit on the 3 major upper body movement patterns that you should be including in your program.

What types of exercises should you include in your workout program?Dave and Cory discuss the 6 core movements every program should include.Questions? Email us at healthyafpodcast@gmail.com 

Dave and Cory are personal trainers at the IBJI Health Performance Institute in Highland Park Illinois.On this episode they discuss the importance of prioritizing a training plan as opposed to simply exercising without any direction or guidance. -21 days for $20 - https://joinhpifitness.com/kickstart-Email HPI@IBJI.com