In-Tension

In this episode, Jen and Roy discuss what you should be doing outside of the gym, to support and maximize what you do inside the gym. They also touch on the importance of communication, and mindfulness in your day to day life. Submit questions/show topics at: https://forms.gle/avqWDVApu2qxtDMi8 Subscribe to our Patreon at: https://www.patreon.com/InTensionTraining Jenesis10 for money off of Subject Zero Supplements https://subjectzerosupps.com/

In this episode, Jen and Roy go over the general nutrition guidelines they utilize for themselves and clients that ask. They talk about why they use these guidelines and how they put them to practice! Jen's SubjectZero Supplements code: Jenesis10 Hidden Gem's Podcast on In-Tension Training: https://open.spotify.com/episode/2Ws6gkI0ATDk7WrpW4QvN5?si=Ic6nIEi3Q4GhkM-9lyF5pQ Show topic ideas: https://docs.google.com/forms/d/e/1FAIpQLSdRy1PxE71MVI163IM136EBjcVtLelV53dfuaKx4OrTx-xpvw/viewform Our Patreon: https://www.patreon.com/InTensionTraining?fan_landing=true

In this episode, Roy and Jen discuss the ins and outs of a work-life "balance." Submit an idea for a show/interview guest: https://docs.google.com/forms/u/1/d/1qiioNvHzuqYjhQXmqsblhz9d3ur6HOiJuWabWQaGruU/edit?usp=forms_home&ths=true Subscribe to our Patreon: https://www.patreon.com/InTensionTraining?fan_landing=true

Happy New Year! In this episode, Jen and Roy talk about ways to break bad habits and stop fostering environments for them to exist, as well as how to create hospitable environments for good habits to stick and thrive. In-tension Patreon: https://www.patreon.com/InTensionTraining?fan_landing=true

In this episode Jen and Roy discuss the benefits of self reflection and action steps, new years resolutions and realistic goal setting. Check out our patreon: https://www.patreon.com/InTensionTraining?fan_landing=true Show notes: https://docs.google.com/document/d/19rBa8sk6qR60DRtf83fFMZESPGrNRFYTpSOkHITqyGQ/edit?usp=sharing Submit an idea for the show: https://forms.gle/od2o6LA2HMTavqSSA Thanks for listening!

In Episode 31, Jen and Roy give updates about In-Tension Training and talk about what they've personally been up to, answer a few audience questions, and talk about the very important distinctions between movement and training (psst, movement is more important).

In the season 3 finale, Roy and Jen interview Rachel Lawrence of the People's Protection Coalition. They discuss how Rachel's upbringing influenced her activism and what exactly the PPC does and represents. Rachel's IG: @afrodisiac.jpg PPC website: https://www.peoplesprotectioncoalition.org/ PPC IG: @peoplesprotectioncoalition

In this episode, Roy and Jen interview New Zealand's Strongest Woman of 2020: Gabi Dixson. They discuss Gabi's journey to becoming the woman she is today; including her experience competing in college track and field, getting close to the olympic trials, strongwoman, and powerlifting. They discuss the way training for her many endeavors has differed, how training for one sport has benefited performance in another, and the mindset that has helped her be so successful. Gabi gives her definition of true strength, before being subjected to Roy and Jen's rapid fire round. This was an amazing conversation with a fantastic athlete and person, we sincerely hope you enjoy it. Follow Gabi on Instagram @gabigrl If you enjoyed the show, we would really appreciate you sharing, reviewing and subscribing to the in-tension training podcast.

In this episode, Jen and Roy discuss their personal approach to warm-ups as well as programming client warm-ups and research on well-known recovery methods such as icing.

This week, Jen and Roy talk about why setting boundaries with your gym, place of exercise, or just exercise in general is important. After talking about recent in-tension and social justice news, the hosts discuss a few ways that you can monitor your relationship with the gym and its outcome on your life.

This week we bring you an interview with Amanda Leeman, an olympic weightlifter, former Cr*ssfit and college athlete, and member of Los Campeones gym. Amanda is also an avid reader, former journalist, and social justice advocate. We talked about a broad range of topics that go beyond fitness, but of course, we talked some training, too. We hope you enjoy this interview with Amanda as much as we did! Instagram: pizzaxqueen_ Twitter: pizzaxqueenx_

In this episode, Roy and Jen begin by checking in with one another and giving a few life updates, before covering a few news happenings (5:30). Next, the hosts provide some background information on creatine including: effects of creatine, loading vs. steady dose, and more (14:25). Roy then takes listeners on a deep dive into the effects of creatine on cognition, performance, strength and hypertrophy- as well as the safety/efficacy of creatine supplementation (27:11). Finally, Roy and Jen answer listener questions including: training men vs training women, comparing ourselves to other athletes, and structuring training intelligently to get strong while avoiding burnout/overtraining (40:28).

In this episode, Jen and Roy talk all things preparation, mindset and setting yourself up for success. The hosts start by talking about what's new in their lives since we last dropped an episode. They then discuss current happenings on the social justice/current events side of things. Next (16:27') Jen and Roy discuss what preparation means to them, how they set themselves up for successful days and weeks, what a typical day looks like, and the importance of adaptability. At 38:10' Jen and Roy discuss current research on the benefits visualization/mental imagery on performance. At 45:40' Jen and Roy briefly discuss willpower as a finite resource, before moving on to discuss the phenomenon of "toxic positivity" at 47:50'. Lastly, Roy and Jen answer listener questions at 59:20 before closing things out. We appreciate each and every one of you for listening and supporting us, and it would mean the world if you would share, rate, and subscribe to this podcast. Any and all feedback is welcome. Email questions, topic suggestions, or guests you'd like to hear from to in.tensiontraining@gmail.com

In this episode, Jen and Roy begin by checking on in what's new in their lives since the last episode. They then pivot to discussing a few of todays social justice issues such as the status of Breonna Taylor's killers, the death of Summer Taylor, rampant violence in Chicago, the anniversary of Eric Garners Murder, and the 1921 Tulsa Race massacre. Next up, the hosts discuss how they navigate social media and likes/dislikes when it comes to gym culture/environment. Finally, Roy and Jen play a rapid round of Would you Rather (gym edition), and give music, book, podcast, show and movie recommendations to listeners. Thank you so much for listening and supporting In-Tension Training. Enjoy!

In this episode, Roy and Jen answer audience questions, including: How much whey protein is too much? Do you eat the same foods when cutting/dropping weight? Tips for beginners in the weight room? Does the mirror help with gains? How/when should athletes use static stretching? Hope everyone is staying safe + healthy during this time. 

In this episode, Jen and Roy interview each other! Before this, they cover the recent murder of George Floyd and the corresponding protests, movements, and actions taken by the Minneapolis community. #Black #Lives #Matter #BLACKLIVESMATTER

In this episode, Roy and Jen interview Elerson Smith, South High School Alumnus and defensive end at the University of Northern Iowa. We talk about Elerson's athletic background, his love for all sports, and his experiences playing different roles in different team sport environments throughout his career. We also discuss Elerson's journey from South High school, to becoming a D1 athlete and NFL draft prospect. Thanks again to Elerson. You can follow him on twitter and instagram @elersonsmith

**In the episode we say this is episode 9 when it is actually episode 8. Oops!** In this episode of the Train for Blank series, Jen and Roy talk all things hypertrophy, including: what is it? reps and sets? how to progress? why is it important and who is it important to? and etc.

In this episode, Roy and Jen check in with one another about how they are faring during quarantine, and how their training is going before reminiscing on what sports were like when they grew up. Next, they tackle some listener questions. Topics covered include: which bar and plates to invest in for a garage gym, increasing pitching velocity, training like an athlete even when you're not currently playing a competitive sport, and how to approach training in season versus out of season. In the main event, the hosts provide some general advice on what to consider and what to prioritize when training to enhance sports performance. They close by outlining how to begin and progress certain staples in sports performance training, and give a few key takeaways from the episode.

This episode is part of the "Train for Blank" series. Jen and Roy talk about what training for strength means and looks like for primarily newer/novice lifters and athletes.

This episode marks the beginning of a new mini series called "Train for Blank," where hosts Roy and Jen will discuss different goals, different types of training- and how to make those two align. Roy and Jen first talk about why they train and what drives them to get up everyday and pursue their goals. They then get into the different components of training for overall health, including: how to approach each component individually, how to blend them together, and how to make consistent progress towards moving well, feeling strong, healthy, stable, and staying injury-free.

In this episode, Jen and Roy talk about ways to find a new lifestyle and training normal in the midst of COVID-19. They also answer questions around building a functional home gym/workout space and what being a personal trainer is like.

In this episode, Jen and Roy talk about the growth mindset and what it can do for you in achieving success and staying motivated despite your circumstances.

In this episode, Roy and Jen break down what emotional intelligence is, why it is important, and how to improve it.

In this episode, Jen and Roy talk about what "sleep hygiene" is, common myths surrounding sleep, and habits to encourage better sleep.  Studies mentioned:  Mah, C. D., Kezirian, E. J., Marcello, B. M., & Dement, W. C. (2018). Poor sleep quality and insufficient sleep of a collegiate student-athlete population. Sleep health, 4(3), 251-257. Kroshus, E., Wagner, J., Wyrick, D., Athey, A., Bell, L., Benjamin, H. J., ... & Watson, N. F. (2019). Wake up call for collegiate athlete sleep: narrative review and consensus recommendations from the NCAA Interassociation Task Force on Sleep and Wellness. British journal of sports medicine, 53(12), 731-736.

Jen and Roy talk about their own experiences with visualization, meditation, and mindfulness practices while bringing in outside resources and experience. Author mentioned: Christina Heilman, "Elevate Your Excellence: The Mindset and Methods that Make Champions" Parasympathetic and sympathetic nervous system visual: https://1.bp.blogspot.com/-tQ6XEQSGK9s/WMTwgZeQKtI/AAAAAAAAJE0/_GE2F4-V_CUS237zKPpsiTsEgs1l_AK1QCLcB/s1600/sympathetic%2Bvs%2BParasympathetic%2Bnervous%2Bsystem.png

In this episode, Roy and Jen interview Johnnie Turner (@johnnietii on instagram) about being a student athlete, thriving in different environments, the importance of work ethic, and betting on yourself. The Dunk: https://usatodayhss.com/2015/minneapolis-south-star-johnnie-turner-flattens-eden-prairie-defender-on-fast-break-poster-dunk

In episode 8, Roy and Jen briefly discuss their own training and endeavors, before diving into how to choose the right gym for you and answering listener questions.

In this episode, Jen and Roy briefly share what’s going on in their lives- before discussing their own efforts and what the research says about building habits and bulking.

In this episode, Jen and Roy mess up a lot but do their best in discussing caffeine intake, supplementation for athletes and non-athletes, and answering listener questions.

In this episode, Jen and Roy talk about unconventional/functional fitness and activity, dealing with injuries physically and mentally, and answer some Q’s regarding training and nonsense.

This episode centers mostly around Bud’s journey in the gym, but we also touch on what the gym has done for him as a person and how it has taught him to be better in other facets of life. *disclaimer: touches briefly and generally on addiction*

In episode 2 we touch on updates in our lives and with the business, mental health considerations when engaging in physical activity, and we finish up by answering listener questions

In this episode we introduce ourselves and explain what we’re hoping to do with this podcast. We then answer a few questions and talk about our journeys and mindsets surrounding food. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app