PR Podcast

The PR podcast crew go over tactics and tips on how to stay on track during the holiday season. Also, how to prepare for the new year ahead. Eat food, lift weights, and stay on Santa's nice list of you want gains and PR's under the tree. Happy Holidays! 00:03- thanksgiving joys 00:06- episode topic begins 00:07- What Joseph does to stay on track on the holidays 00:11- what Morgan does to stay on track 00:13- what Annabel suggests to her clients to enjoy the holiday foods without the additional stress 00:19- fun thanksgiving stats 00:22- the gang talks about their holiday happy weight gain 00:23- How to prepare for the new year 00:24- focus on ADDING not subtracting 00:24- life can be easier with a trainer 00:25- What to look for in a good trainer/coach 00:32- Episode takeaways IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino

Do you have a trip planned and don't know what to fill your snacks holes (pockets) with while you're on the go? Anabel and Joseph go over a list of their favorite travel snacks and some of the favorites from their listeners. Sit back, relax, and grab your favorite snack. 00:38- Annie hyping up her bench press 2:00- beginning of topic: snacks 2:30- benefits of cargo pants 3:30- Annie explains her traveling techniques 5:30- how to eat when traveling by plane ✈️ 9:40- IG audience favorite snacks 15:25- Annie's favorite travel snacks 18:30- Joseph's favorite travel snacks IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino

Can you have alcohol and still reach your fitness goals? Assuming you're 21+, yes (drink responsibly)... Listen in for tips on tracking alcohol, some considerations when it come to health and fitness, and some of our favorite low-calorie options. IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino. 00:30- Explaining Fit Bits 1:20- alcohol macros 2:15- how to track alcohol macros 3:30- holidays and drinking 5:30- how Joseph tells his clients to track 6:30- possible negatives 9:00- don't Drake and drive 9:45- alcohol and gainzzz (or lack thereof) — https://www.mdpi.com/2411-5142/4/3/41/htm 11:30- alcohol and the effects on plasma amino acids 13:15- social drinking 14:40- episode takeaways 15:30- Anabel and Joseph's preferred drinks 17:50- Outro

Tune in to hear bout... How to inspire drive and motivation Joseph's Peak Week Supersets/Super Duper Sets (Giant Sets) New Study! Metabolic Rate through the Lifespan This or That Segment  Articles/Mentions:  Huberman Lab Podcast - ‘How to Increase Motivation and Drive' - https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000513916769 Article - ‘Daily energy expenditure through the human life course' - H. Pontzer, et al (PMID: 34385400) Paper - Taking the long view on metabolism (perspective) - By T. Rhoads & R. Anderson (PMID: 34385381) This or Segment - IG: @mayraam_ CEO of @mealswithmayra & IG: @andreampm Owner of @officislsavagefitclub Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Hear some updates on Morgan's USAPL Nationals 2021, Joseph's road to the Natural Olympia 2021, and Anabel's wedding. Next, we discuss coming back from an injury (whether related to training or not) or a long break including strategies to promote healing and recovery as well as preserving muscle. A special mention for postpartum people returning to training! Articles/Mentions: • Postpartum Rehab and Recovery — 6 Week Training Program - https://www.girlsgonestrong.com/wp-content/uploads/2020/03/GGS_RehabAndRecoveryPostpartum-6WkTrainingProgram.pdf Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Diet Breaks are a dieting strategy that may help improve weight loss efficiency. Are they useful? What are some benefits (psychological and physiological)? When do you implement diet break or refeed? How? And, why might you want to? Notes: Other terms used include ‘Non-Linear Dieting, intermittent energy restriction, or refeed./Diet Breaks are NOT formally defined; a "cheat" or excuse to binge! Articles/Mentions: Continuous versus intermittent moderate energy restriction for increased fat mass loss and fat free mass retention in adult athletes: protocol for a randomised controlled trial-the ICECAP trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population) - https://doi.org/10.1136/bmjsem-2018-000423 Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study - https://doi.org/10.1038/ijo.2017.206 Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Caffeine hits the spot! Caffeine is a nootropic stimulant because is sensitizes neurons and provides mental stimulations. It is shown in studies to improve: Cognitive Function/Focus Muscle Endurance Physical Strength Fat Oxidation 3-6mg/kg of body weight per day taken 60-90 minutes before training seems to be the best for most individuals. 200mg of caffeine is often used for fat-oxidizing supplements while acute strength increases occur at higher doses (500mg and above) Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a 5-star rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

We miss you and we are back with an update...excuse the sound quality, we will improve! 00:00:35 - Joseph doesn't wear pants during ZOOM meetings 00:02:20 - Looking on the bright side...getting creative with training and adjusting for work 00:21:08 - Weirdest things about this "new normal": toilet paper, tape lines, parks/trails closing, and epicenters in the U.S. due to parties, travel, spring break, mardi gras 00:33:55 - Athlete's perspective during a pandemic 00:43:35 - What has your mindset been affected/how have you adapted? Morgan (44:04), Joseph (48:55), Anabel (50:00) 01:04:30 - Things to do to not feel isolated COVID-19 Resources: Centers for Disease Control and Prevention (CDC) - www.cdc.gov World Health Organization (WHO) - www.who.int National Institutes of Health (NIH) - www.nih.gov Feeding America - feedingamerica.org NAMI Helpline - nami.org Anxious about Coronavirus? Text HOME to 741741 (crisitextline.org) Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

00:25 - Toilet paper hoarding and bidets  03:55 - COVID-19: Social media influence, memes, misinformation, #FactsNotFear 15:10 - Recommendations from the CDC CDC.gov - https://www.epa.gov/pesticide-registration/list-n-disinfectants-use-against-sars-cov-2 Cleaning Supplies - https://www.cdc.gov/coronavirus/2019-ncov/index.html 28:20 - Ways to Help During a Self-Quarantine 35:45 - Fun Stuff to Do While You Self-Quarantine 40:30 - St. Patrick's Day & Pi Day 44:00 - Burger Challenge & 75 Hard Update 48:35 - The Arnold Recap Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

In this episode we interview Morgan and get a preview for his competition at the Arnold Sports Festival. Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Intro: Half-Way Through the Burger Challenge, Certified Bun-Eaters, 75 Hard Updates, Two-Weeks out from The Arnold 11:05 - Injuries: What to do upon injury/how to approach (mental state)? Does it define motivation or dedication toward a goal? What's the difference between motivation and dedication? 25:00 - Our views on marijuana for recovery or recreational use. Would it negatively affect training/grains? 33:20 - How to incorporate strength training as a runner? Covering >30 miles per week and finding it difficult to fit in lifting and taking time to recover. 43:25 - Why is Morgan the G.O.A.T? 49:00 - When tracking macros, do you count carbs/calories from supplements like vitamins? Mentions: @jimdizle @justalil_strength @karinacocina @newageathletics @dc2toeknee Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Intro: “Getting started with those Raging Boners” - Morgan, Episode 016 was a popular episode, PR Podcast Burger Challenge updates, 75 Hard updates... 12:35 - What is testosterone and why do we need it? (fat gain, muscle loss, and bone loss. 14:15 - Free testosterone level testing 17:10 - Detriments of low testosterone/ benefits of healthy testosterone 19:25 - How to increase testosterone naturally: resistance training, nutrition, sleep, stress management 32:45 - Synthetic Testosterone 40:45 - Body Fat % & Nutrition: Calories, Macronutrients & Micronutrients (Magnesium, Zinc, Vitamin D) 49:15 - 4 Minutes of Porn, 5-minute Conversation with a Cutie, 11 Evenings of Sex & Swingers Articles/Mentions: Examine Defines Testosterone - https://examine.com/topics/testosterone/ Sleep loss dramatically lowers testosterone in healthy young men - https://www.sciencedaily.com/releases/2011/05/110531162142.htm Today’s men are not nearly as strong as their dads were, researchers say - https://www.washingtonpost.com/news/wonk/wp/2016/08/15/todays-men-are-nowhere-near-as-strong-as-their-dads-were-researchers-say/ Low-fat diet linked to lower testosterone levels in men - https://www.eurekalert.org/pub_releases/2020-01/wkh-ldl011020.php Overweight Men Can Boost Low Testosterone Levels by Losing Weight - https://www.todaysdietitian.com/news/071812_news.shtml Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. - https://www.ncbi.nlm.nih.gov/m/pubmed/2796409/ Healthy testosterone levels for men J Clin Endocrinol Metab 102: 1161-1173, 2017 1-week Sleep restriction lowers Testosterone JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PLoS One. 2012; 7(7): e41218. Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med. 1997 Feb;23(2):106-29 Progressive Resistance Training Volume Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals - https://journals.lww.com/nsca-jscr/Abstract/publishahead/Progressive_Resistance_Training_Volume__Effects_on.94521.aspx Testosterone post-exercise Fiziol Cheloveka. 2010 Jul-Aug;36(4):102-6. Natural bodybuilding competition preparation and recovery: a 12-month case study. Int J Sports Physiol Perform. 2013 Sep;8(5):582-92. Epub 2013 Feb 14 * 11 evenings of sex Physiol Behav. 1992 Jul;52(1):195-7 Multiple partners are associated with higher testosterone in North American men and women. Horm Behav. 2007 Mar;51(3):454-9. Epub 2007 Jan 27. Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Intro: Happy Valentines Week! Updates on 75 Hard, Joseph loves Target, PR Podcast Diet Challenge...results announced! 12:35 - Lets Talk About Sex 14:50 - Libido Defined (with biopsychosocial model) 18:35 - The Big O 19:55 - Oxytocin/“Love Hormone” 22:30 - Circulation 25:35 - Immune System 28:10 - Period Pain 32:50 - Insomnia/Anxiety 34:55 - DHEA 40:10 - Libido Boosting Foods Mentions: Book: Beyond the Pill, Chapter 10 by Dr. Jolene Brighten https://www.businessinsider.com/ronda-rousey-sex-before-fights-2012-11 Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Its February! Morgan is doing Yoga and is still 75Hard, Anabel’s peak phase update, Joseph makes In-n-Out work for his diet, and we decide which is better...pancakes or waffles? 15:36 - “Meal Timing” 17:00 - Meal Timing Myths... "is eating late at night bad?", etc. 18:20 - What matters? (Especially for Fitness) 21:15 - Chrononutrition 27:05 - Fasted vs Fed Cardio 35:45 - Fasted Training 43:50 - Benefits of Cardio Mentions and Articles: Chrononutrition Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Update on #75hard/Arnold prep, Anabel’s training, and go-carting! [17:50] - “Diet” Defined + Concerns/Solutions [22:40] - Gluten-Free [29:25] - Veganism [39:55] - Low-Carb & Paleo [47:35] - Keto & Carnivore [55:45] - Mediterranean [01:02:30] - Key Components to the Best “Diet” [01:05:35] - Diets We’ve Tried [01:08:16] - Morgan’s Diet Challenge Mentions: 2020 Best Diets from US News World & World Report Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

The basics of the Big 3 Compound Lifts...Squat, Bench, & Deadlift. [00:55] Intro: Whiskey shits, update on 75 hard, Evolve Fitness and Nutrition, and PR Podcast stickers! Benefits, Technique Tips, & Primary Muscles Used for each of the Big 3: [19:03] - Squat [38:25] - Bench Press [48:40] - Deadlifts Mentions: @jimdizle & @evolve.fitness.nutrition Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Happy 2020, everyone! Let’s set some new PRs! This week we talk about Goal-Setting. [2:30] - Our goals for 2020, habit stacking, & reading [20:30] - Goal Setting: Find your “Why”, SMART Goals, Creating Habits, Mindset/Visualization, & Take ACTION Books: - Start with Why: How Great Leaders Inspire Everyone to Take Action by Simon Sinek - Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear - The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Goodbye to 2019!… In our intro conversation, we share some valuable tips for combatting a cold then, we talk about supplements. Assuming you have mastered your nutrition/hydration, training program, sleep habits, and stress management, then a few well-studied supplements might help support your goals... [13:45] - Supplement: Caffeine [33:40] - Supplement: Creatine [58:05] - Supplement: L-Leucine Mentions & Articles: • Caffeine and Type 2 Diabetes - https://www.coffeeandhealth.org/wp-content/uploads/2013/11/ISIC-Diabetes-Report-2013-FINAL3.pdf • The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36 • Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/ • Effect of strength and power training on physical function in community-dwelling older adults. https://www.ncbi.nlm.nih.gov/pubmed/12586856 • Long-term creatine supplementation does not significantly affect clinical markers of health in athletes https://www.researchgate.net/publication/10798700_Long-term_creatine_supplementation_does_not_significantly_affect_clinical_markers_of_health_in_athletes • Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. https://www.ncbi.nlm.nih.gov/pubmed/20881878 • Creatine supplementation alters homocysteine level in resistance trained men. https://www.ncbi.nlm.nih.gov/pubmed/25853877 • Daily L-leucine supplementation in novice trainees during a 12-week weight training program. https://www.ncbi.nlm.nih.gov/pubmed/21487148 • Examine.com - https://examine.com/supplements/caffeine/; https://examine.com/supplements/creatine/; https://examine.com/supplements/leucine/ Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Q&A Episode & Happy Holidays! [09:05] What do you recommend to target stubborn love handles? & I know abs are made in the kitchen but any other tips on the key to obtaining abs? [18:30] Does training in the morning give you the same muscle development vs. training at night? [32:30] Supplements: What is a good starting point for someone new into fitness? Are ingredients regulated? Are there chemicals one should avoid? [52:00] “Fitness Influencers” [01:01:30] What would you guys like to see more of in health and wellness for our community? Mentions & Articles: Questions submitted by @scaryterry1999, @regina_2215, @_djloops_, @jennlovegm_, @marissacee, @_danielamal_, & @justprepped_jp New science: spot reduction is not a myth - https://mennohenselmans.com/science-spot-reduction-myth/ Evening exercise will not ruin sleep and might even reduce appetite - www.sciencedaily.com/releases/2019/02/190221083411.htm Creatine - https://examine.com/supplements/creatine/ Caffeine - https://examine.com/supplements/caffeine/ Whey Protein - https://examine.com/supplements/whey-protein/ PR Podcast Recovery Episode - https://anchor.fm/pr-podcast/episodes/004-Exercise-Recovery-Modalities-e8n4si Caffeine consumption and mortality in chronic kidney disease: a nationally representative analysis. - https://www.ncbi.nlm.nih.gov/pubmed/30215779 Coffee intake and decreased amyloid pathology in human brain https://www.nature.com/articles/s41398-019-0604-5 The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. - https://www.ncbi.nlm.nih.gov/pubmed/23919405 2018 Protein Powder Study - https://www.cleanlabelproject.org/protein-powder/ Reality TV stars auditioned to 'promote' poison diet drink on Instagram - https://www.bbc.com/news/newsbeat-50837267 Projected U.S. State-Level Prevalence of Adult Obesity and Severe Obesity - https://www.nejm.org/doi/full/10.1056/NEJMsa1909301?query=featured_home Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Another Q&A Episode! (and Happy Birthday, Joseph!) [12:05] Best advice for binge eating and craving sweets? [27:45] How often do you take sets to failure vs. leaving some in the tank? [42:11] How effective are green supplements? Mentions & Articles: • Questions submitted by @07missj, @ophireanphtsique, and @vortiz16 • National Eating Disorders Association Helpline: 1-800-931-2237 • The impact of metabolic stress on hormonal responses and muscular adaptations. https://www.ncbi.nlm.nih.gov/m/pubmed/15947720/ • Skeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity https://digitalcommons.sacredheart.edu/cgi/viewcontent.cgi?article=1039&context=pthms_exscifac • Low-Load Training for Hypertrophy Works in the Lab. Will It Work in the Gym? https://www.strongerbyscience.com/low-load-training/ • CDC on Nutrition/Fruits & Vegetables: https://www.cdc.gov/nutrition/data-statistics/index.html#FruitsVegetables and https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm • Examine.com Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

It’s bulking season... here are some ways to do it right! [01:20] PR Podcast Recording #Fails [05:25] Protein Chocolate Chip Protein Cookies [07:00] Reverse Dieting/Recovery Dieting - What is it? Who should I reverse diet? When should I reverse diet? What about cardio? Tips from a stage competitor. How aggressive to go. [26:40] Bulking - What is it? Why bulk? How to plan for and track a bulk. Newbie lifters versus experienced lifters. [42:43] Negatives of Bulking [50:45] Thank you iTunes Reviewers! Articles: Calorie deficits effect muscle protein synthesis https://www.ncbi.nlm.nih.gov/pubmed/17229738 The role of adipokines as regulators of skeletal muscle fatty acid metabolism and insulin sensitivity. https://www.ncbi.nlm.nih.gov/pubmed/16497175 Calorie deficit manipulation and its effect on hormones - https://www.ncbi.nlm.nih.gov/pubmed/21678033, https://www.ncbi.nlm.nih.gov/pubmed/20096034, https://www.ncbi.nlm.nih.gov/pubmed/20368473 Insulin resistance. https://www.ncbi.nlm.nih.gov/pubmed/16777975, https://www.ncbi.nlm.nih.gov/pubmed/18227495 Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

We had fun with this one...our first Q&A Episode! [11:45] Intermittent Fasting [25:40] Milestones with the Big 3 Lifts [31:55] Advice for New Stage Competitors Mentions & Articles: Questions submitted by @christophertfilms, @dannywilliams044, and @manny_sophic Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis Weight-Loss Outcomes: A Systematic Review and Meta-Analysis of Intermittent Energy Restriction Trials Lasting a Minimum of 6 Months Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials Time-restricted feeding in young men performing resistance training: A randomized controlled trial Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

Morgan, Joseph, and Anabel talk Thanksgiving then recap the 2019 Natural Olympia which was held in Las Vegas, NV on Saturday, November 16, 2019. [00:30] Happy Thanksgiving! [18:07] Ways to Avoid Unwanted Holiday Weight Gain [23:25] 2019 Natural Olympia Recap! Help us share this episode if you found something valuable. Tag us on your IG post or story so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Follow Anabel @evolve.anabel Follow Joseph @fit_fluential Follow Morgan @morgan.aquino

Morgan, Joseph, and Anabel talk about women in fitness and some of the myths and concerns for women and strength training. •[00:30] Life Updates: USAPL Nationals, Ireland, 75Hard, Natural Olympia, and No-Nut November •[09:10] Women & Strength Training: Myths/Concerns •[10:00] Will lifting heavy make women bulky? •[16:25] What will happen to my boobs? •[20:45] How difficult is it to put on muscle? •[23:40] Menstrual Cycle Training Advantages •[35:35] Being Weak is Dangerous •[38:30] Evidence-Based Benefits of Strength Training •[42:00] Steps to Beginning a Strength Training Program Articles and Mentions: @bretcontreras1 @officialstrongerbyscience @drjolenebrighten • What does No-Nut November mean? https://www.dictionary.com/e/pop-culture/no-nut-november/ • Tracking Periods for Women’s US Soccer Team: https://www.goodmorningamerica.com/wellness/story/uswnt-period-tracking-win-world-cup-64709450 • Safe and successful strength-training program: https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program • Practices, Perceived Benefits, and Barriers to Resistance Training Among Women Enrolled in College: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5955292/ • The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377696/ Follow Us @PR.Podcast on Instagram! Help us share this episode if you found something valuable. Tag us on your IG post or story so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Anabel @evolve.anabel Follow Joseph @fit_fluential Follow Morgan @morgan.aquino

Ever feel like you went a little too hard in the gym? Morgan, Joseph, and Anabel discuss proven methods to effectively recover from training. [00:20] Did Anabel survive  Joseph's quad-dominant leg day? [03:00] Labor Day Plans [04:20] 75 Hard [07:25] Recovery Modalities: Least Likely to Help to Most Effective [08:50] Least Likely to Help: Cryotherapy, Cupping, Scraping, Foam Rolling, Percussion Therapy [20:00] Most Effective: Movement, Sauna, Ice Baths, Sleep, Hydration/Nutrition [45:15] Takeaways Studies and Mentions: 6-second eccentric movement (negative) for hypertrophy. https://joshstrength.com/2019/01/eccentric-moves-for-building-muscle/ The effects of cryotherapy on pain and function in individuals with knee osteoarthritis: a systematic review of randomized controlled trials. https://journals-sagepub-com.libproxy.lib.csusb.edu/doi/pdf/10.1177/0269215519840406 A systematic review of manual therapy techniques, dry cupping and dry needling in the reduction of myofascial pain and myofascial trigger points. https://www.ncbi.nlm.nih.gov/pubmed/31563367 A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. https://www.frontiersin.org/articles/10.3389/fphys.2019.00376/full Dr. Rhonda Patrick @foundmyfitness Sauna Benefits. https://www.foundmyfitness.com/topics/sauna#health-benefits-associated-with-sauna-use  Ice Water Immersion as an Additional Method in Physiology Recovery in the Sport. https://openaccesspub.org/article/898/ipj-18-2465.pdf A New Mathematical Approach to Explore the Post-exercise Recovery Process and Its Applicability in a Cold Water Immersion Protocol. https://journals.lww.com/nsca-jscr/Abstract/2019/05000/A_New_Mathematical_Approach_to_Explore_the.14.aspx Poor Recovery and Increased Muscle Breakdown: Insufficient Sleep Part 2! https://www.strongerbyscience.com/poor-recovery-and-increased-muscle-breakdown-insufficient-sleep-part-2/ Nutrition. https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass Follow Us @PR.Podcast on Instagram! Help us share this episode if you found something valuable. Tag us on your IG post or story so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Anabel @evolve.anabel Follow Joseph @fit_fluential Follow Morgan @morgan.aquino

It’s Spooky Season! In this mini-episode, we talk... Tips on Enjoying Treats Responsibly (01:10) Our Halloween Plans (11:00) Best and Worst Costumes (16:15) Have a happy and safe Halloween! Follow Us @PR.Podcast on Instagram! Listening in? Find something valuable? Please help us spread the word...Tag us on your IG post or IG story so we can thank you! Also, we would love to hear from you...please leave us a rating and review. Follow Anabel @loadedplatesandbarbells Follow Joseph @fit_fluential Follow Morgan @morgan.aquino

Episode 002 and we’re talking MOTIVATION! Shots [we were nervous], dogs, and Indian food (00:10) Instincts Theory of Motivation (08:38) Is Motivation Real? (09:40) Our goals and our motivations (13:48) Intrinsic vs. Extrinsic Motivation (26:40) Joseph shares his story (28:10) Driven by insecurities (43:57) Tips to Getting Motivated (51:40) Visualization (63:00) Follow Us @PR.Podcast on Instagram! Listening in? Find something valuable? Please help us spread the word...Tag us on your IG post or IG story so we can thank you! Also, we would love to hear from you...please leave us a rating and review. Follow Anabel @loadedplatesandbarbells Follow Joseph @fit_fluential Follow Morgan @morgan.aquino

Welcome to Episode 001 of PR Podcast! Your hosts share how they got into fitness and health and talk about what to expect from tuning in. -Our Why…(00:52) -Anabel’s Fitness Journey (03:22) -Joseph’s Fitness Journey (11:22) -Morgan’s Fitness Journey (19:32) Any hobbies aside from lifting? (32:03) Our Goals with PR Podcast (39:18) Follow Us on Instagram @PR.Podcast and slide in our DMs with your Questions! Listening in? Find something valuable? Help us spread the word...Tag us on your IG post or IG story so we can thank you! Also, we would love to hear from you...please leave us a rating and review. Follow Anabel @loadedplatesandbarbells Follow Joseph @fit_fluential Follow Morgan @morgan.aquino