The Dark Horse Podcast

Trying to drop a few pounds?  The 5 topics discussed in this episode can really help to steer you in the direction that's most appropriate for yourself.  It's also going to give you some real world truths about what happens when your weight loss journey gets hard, or seems like you're not making any progress.    A can't miss episode for sure.  Make sure to like, share, and subscribe to the podcast.  Thanks for listening.  

Why do sets of 5?  How long should you actually rest between your sets?  How are sets of 8 or 12 different from sets of 3 or 5?  What is the difference between building muscle and gaining strength?  All of these questions answered plus I'll provide a checklist of things to consider to help determine how long you should be resting between your sets.  I'll also tell you how to differentiate between gaining strength and building muscle and what to expect from each.  Make sure to share the podcast and leave a review.  

If you're looking to alternate your training days between upper body and lower body, this podcast is for you.  I'll talk about how to structure your upper/lower split and what pitfalls to be aware of.  Just like the previous episodes in this series, you'll also get examples and suggestions of exercises to plug into your template.  Make sure to leave a review of the podcast and subscribe so you don't miss an episode.  

Continuing our programming series with a pull, push, legs split (PPL).  A fairly common way to program and the workouts tend to be a little shorter than a total body split.  The idea is to focus on a particular group of muscles each day you're in the gym resulting in total body training being done by the end of your week.  If you're looking for a different way write your programs, this one will definitively not disappoint.  Make sure to leave a review and share the podcast.  

Total body workouts are ideal for many people.  Episode 23 will tell you precisely how to write your own total body split for maximum strength and muscle gains.  I give you an incredibly simple yet effective template that you can elaborate on and make as complex as you want.   Or you can keep things user friendly and just use the exercise examples I provide.  Either way, this episode will teach you how to program total body splits for yourself with progressions included.  Become your own trainer/strength coach and get started today.

There's a ridiculous amount of "noise" surrounding nutrition.  No shortage of self appointed experts telling you that they have the secret that you need to achieve your nutritional goals or requirements.  Keto, Vegan, Carnivore, Flexible Dieting.  Proponents of all of them say that their way is the best and most healthful.  But the real question is, which way is best for you?  I'll provide a way for you to filter through the noise, tell you how companies market to you and how to avoid the pitfalls that lie within, and then I close the podcast with a very serious assessment about the way you approach nutrition and the role it plays in your mental health.  As always, all in around 20 minutes.  Let's go!

After listening to this episode you'll know how to keep the strength and muscle coming while also keeping joint stress at bay.  You'll also get a free total body training template and some suggestions on how to structure your current strength program.  This is one of my most info packed episodes to date and I'm confident that you'll find it incredibly helpful.  Thanks for listening.Want my joint friendly beginner training program?  Pick up Foudations here:https://www.darkhorseperformance.biz/product-page/foundations-programJust getting started with lifting and nutrition?  Make sure to pick up my free calorie and macronutrient here:https://www.darkhorseperformance.biz/

GLP-1 meds are all the rage these days.  The fitness community is a mixed bag with some praising them and some saying to stay away from them.  I'm going to talk about what they are and how they work, give my honest thoughts, discuss the side effects, and give some considerations if you do decide to take them. Thanks so much for listening.  

Are you thinking about starting your fitness journey and considering hiring a personal trainer to guide you along the way? The daunting task of selecting the right trainer can be overwhelming, leaving you with numerous unanswered questions and uncertainties. How do you assess their credibility? Will they provide the guidance and motivation you're looking for? Worry not! The 4 considerations discussed in this episode will guide you with questions and insights to ensure you choose the best trainer tailored to your needs.  Make sure to leave a review and a comment.  Subscribe to the podcast so you don't miss an episode.  Thanks for listening.

Why is a strong fitness foundation needed?  What needs to be present to achieve it?  If you're wanting to start lifting and training but don't know where to start...this is your episode.  If you'e looking to come back to training after a bit of a layoff this episode is perfect for you as well.  Make sure you stick around because the second half of the show I will make a HUGE announcement that I truly feel can help thousands of people make progress and get consistent with their training.  Don't forget to leave a review and subscribe to the show.  And thanks for listening.   

There's a lot of conflicting and inaccurate information surrounding artificial sweeteners.  Some believe them to be a certainty for putting yourself at risk for various negative health outcomes.  Others believe them to be perfectly fine and see them as a healthy alternative to sugary drinks and snacks.  I'll be pulling a study and reading directly from it to see how the claims made against artificial sweeteners stack up to the science conducted on them.  Some of the topics discussed will be their role in cancer risks, increasing cravings, their effects on blood sugar, and more.  I've also linked the study I'm reading in today's show so that you can read it for yourself if you'd like.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313893/

Should you spend the time and money to build out your own home gym or is it more beneficial for you to just pay for a gym membership?  Episode 16 brings up 4 points to consider when trying to figure out which would be the best fit for you.   The purpose of this episode is not to sway you in one direction or the other, just to present some talking points and pros and cons of both home and commercial gyms.  Towards the end of the podcast I will also give my suggestions on how to spec out a basic home gym and will let you know where to get the equipment and how much you can expect to pay.  Lots of great info in this one!  Thanks so much for listening and don't forget to leave a review.

Just starting out with lifting and going to the gym?  Did you previously lift or train and take a break or some time off from it, now looking to get back into the swing of things?  This one's for you.   These are the things that I wish someone told me when I was starting out or coming back from a time away from lifting.  The tips and strategies discussed in this episode will help you stay consistent, drive your results, and help keep you focused on your goal. 

How to improve the speed, athleticism, or explosiveness of a young kid and why it may not be what you think.  Why a certain type of exercise is generally used in youth training.  Also, what parents should be aware of in regards to their youngster receiving training or coaching.  Make sure to leave a 5 star review and subscribe to the podcast so you never miss an episode.  Thanks for listening.Questions about training, nutrition, or living a healthier life?  Make sure to email me at: darkhorseperformance@yahoo.com

I asked some clients and friends of mine what they felt was the number one obstacle they struggled with in terms of lifting, business, or just life in general.  The most popular response (almost unanimously) was consistency.  In this episode I discuss what discipline is, how it relates to motivation, and identify some key points to help build and keep it.  Toward the end of the podcast I also included a tool that I use myself and my one on one clients have been using to help facilitate being consistent.  Make sure to leave a review of the podcast and share it with a friend.  Thanks so much for listening.  

Gonna get a bit controversial with this one for sure.  I will provide 3 reasons as to why I feel that focusing on your 1RM as a strength metric is a bit overrated or and over hyped.  I will also offer some context and nuance because as we all know there is always an exception.  As always I have kept it at around 20 minutes to get you on with your day.  Make sure to leave a 5 star review or a written review of the podcast.  It really does help to promote it.  Thanks so much for listening.  

Want to feel better while training?  Looking for more progress in your workouts? Want to feel better outside of the gym as well?  Episode 11 has you covered.  The 4 points covered in this episode applies to all lifters regardless of age, goal, or current level of lifter.  You'll hear how it's not as much about what you do in the gym that dictates results.  I'll discuss whether or not warm ups are actually important.  I'll also talk about a better approach when it comes to performing compound lifts.  All covered in around 20 minutes.  Let's go!

Shoulder pain at the bottom of your bench press?  Trouble locking out your bench press?  Are you a longer limbed lifter, aging lifter, or just looking for some variation to rotate into your training?  This episode is going to break down the bench press from a technical standpoint, explain what may be contributing to your shoulder pain, and provide benefits of a bench press variation that I believe ALL LIFTERS could benefit from.  Make sure to share, leave a review, or subscribe to the podcast.  Thank you so much for listening.

Episode number 9 discusses 4 ways to develop an insanely strong "vice like" grip.  Grip is one of the most overlooked aspects of a lot of peoples' training.  If you're looking to bring up your grip strength, increase all your major lifts, and add some variety to your training...you're not gonna want to miss this episode!  Make sure to leave a 5 star review and if you haven't already please subscribe to the podcast so that you never miss an episode.  Thanks for listening and BE A DARK HORSE!https://www.amazon.com/Fat-Gripz-Ultimate-Diameter-Original/dp/B07QKML1SL/ref=sr_1_3?crid=QJB8CKVOOTHV&keywords=fat+grips&qid=1677000869&sprefix=fat+gr%2Caps%2C114&sr=8-3

EPISODE #8 WILL DISCUSS 4 STRATEGIES YOU CAN UTILIZE TO ADD SOME VARIETY INTO YOUR TRAINING OR SCALE YOUR TRAINING TO MAKE IT MORE CHALLENGING.   WHETHER YOU'RE WORKING OUT AT HOME OR IN A COMMERCIAL GYM, THESE TECHNIQUES WILL ACCOMMODATE JUST THE SAME.  I'LL LIST THE STRATEGIES/TECHNIQUES AND ALSO PROVIDE EXAMPLES TO HELP CONVEY THE POINTS.  THANKS SO MUCH FOR LISTENING AND DON'T FORGET TO SUBSCRIBE AND LEAVE A REVIEW.  

Knee pain when squatting?  Unable to achieve depth when squatting ?  Have you plateaued your squat?  This episode will discuss why you may want to change to a more posterior chain style of squatting as opposed to a quad dominant squat.  Some of the points mentioned include why I feel a posterior chain dominant squat is superior to a quad dominant squat.  How to execute this style of squat? And how to program to address range of motion issues.  I'll even give examples of accessory/ assistance lifts so you can plug these in on your next squat/leg day.  If you're finding value in the podcast please subscribe, leave a review, or share on social media.  Thanks so much for listening.  

If you're looking to pack on some mass, this one's for you.  Among the topics discussed will be the ideal rate of mass gain, I'll talk about the number one driver of hypertrophy, how to ensure quality reps for every set, and why just increasing reps and sets initially may not be the best idea.  I will conclude the podcast by telling you how to arrive at your ideal volume and frequency to maximize muscle growth!  If you find value in the podcast make sure to leave a 5 star review or share on social media.  Thanks so much and I hope you enjoy the show!

In this episode I'll be bringing to light 4 key points that I feel are often overlooked when attempting to drop body fat.  I will break each of these points down in detail and I will also provide some guidance for when you hit a plateau during fat loss.  Towards the end of the podcast I'll tie it all together by offering some insight to training, how to approach your nutrition while in a caloric deficit, and I'll discuss why the weight on the scale may not be telling the full story.  Thanks so much for listening and please leave a review or share on social media.  

This episode stems from a question I received from a listener of the show.  They wanted to know the 3 most common injuries.  I answer their question and even go into detail discussing 2 concepts regarding how injuries happen, and I also provide 3 ways to decrease the chances of these (and pretty much any other) injuries from happening to you.  You'll also get a bit of a rant from me about poorly programmed cardio/conditioning.  All in about 24 minutes!  If you're enjoying the podcast, please consider leaving a 5 star review or share the podcast on social media.  Thanks so much for listening.

We have a very special guest on this episode of the podcast!   She's both my biggest supporter and my toughest critic.  The main topic of conversation will be about how to bridge the gap between knowing what you should be doing, and actually doing it.  We will also discuss why taking the first step is the hardest, how important it is to establish and remain focused on your goal, and we will provide some tips to help you implement and maintain consistency and discipline.  Thanks so much for listening and don't forget to leave a review! 

Episode #2 is all about the 5 most important components (BIG ROCKS) of nutrition and recovery which I feel everyone could benefit from for overall health and wellness, especially lifters and strength athletes.   I'll break each of these "rocks" down in detail and discuss why they are important and even dispel a myth about the first big rock.  There's tips on how to achieve better sleep, why you should prioritize building muscle,  and my honest opinion on greens drinks.  Lot's of information in this one!  If you're enjoying the podcast make sure to leave a 5 star review or write a review to help grow the show.  Thanks so much for all your support, and enjoy the show!

In this inaugural episode of The Dark Horse Podcast I'm gonna give you a checklist to start your strength training journey or to serve as an evaluation tool for your current program.  I'll give the "non-negotiable" things I consider when writing a program for a client or when running a program myself.  If you enjoy today's show please let me know by either reviewing/rating it in the apple app,  sending me an email (link below), or you can dm me on instagram at darkhorse.performance    If you'd like a question answered on the show, please email: darkhorseperformance@yahoo.com