The HAPPY HEALTHY STRONG PODCAST

Getting older doesn't mean slowing down—it means training smarter.Welcome to the Happy Healthy Strong Podcast—where we talk everything fitness, nutrition, health, and wellness. Whether it's strength training, staying consistent with movement, or fueling the body right, this podcast helps build a lifestyle that feels strong from the inside out.Episode HighlightsAdam Lane shares the mindset and methods behind staying strong and injury-free as you age. He opens up about lifting in his 40s, balancing recovery with performance, and making long-term training sustainable. From tailoring strength programs to navigating setbacks like injuries, Adam breaks down how to keep showing up for health, year after year.Key InsightsFollow a structured training plan with built-in flexibility for how the body feels.Include conditioning like running or biking to support cardiovascular health.Focus on form instead of chasing personal records every session.Take planned deload weeks each quarter for better recovery.Swap in safer squat variations when needed, such as goblet squats.Let strength progress gradually—don't rush to return to peak numbers.Be mindful during activities like jiu-jitsu post-injury.Consistency and patience matter more than intensity.Episode Chapters00:00 Intro01:00 Discussion on Training and Injury Prevention01:47 Building a Training Plan Over Time 06:20 Consistency and Progressive Overload 09:34 Dealing with Life Stresses and Injuries11:59 Encouraging Consistency and Progress Call to ActionIf this episode spoke to you, share it with someone who's serious about staying strong for the long haul. Let's continue to build a community committed to movement, longevity, and resilience.Supporting InformationSubscribe for weekly episodes on fitness, nutrition, and lifelong strength.Check out our blog for more tips:Friendly ClosingThanks for listening. Whether you're lifting at 25 or 45, keep showing up with purpose. We appreciate you being part of this journey, and can't wait to see how strong you'll get. Catch you in the next one!

Intensity doesn't always mean going harder—it's about knowing when to push and when to pull back.Welcome to the Happy Healthy Strong Podcast, where we talk all things fitness, nutrition, health, and wellness. Every episode offers genuine conversations and thoughtful insights to help you build a stronger, healthier lifestyle.Episode HighlightsCoach Kyle joins Adam Lane to break down one of the most misunderstood aspects of training: intensity. They unpack what it really means, why constantly pushing to the max can backfire, and how to train smarter—not just harder. From form tips to conditioning methods, this conversation explores how to make long-term progress without burnout or injury.Key InsightsWhy intensity doesn't always equal high effort.The dangers of constantly chasing heavy lifts or extreme conditioning.How to apply seasonal intensity changes like pro athletes.Tips for knowing when form is breaking down—and what to do about it.Safer conditioning alternatives that still get results.Why consistency beats max effort for long-term health.How gym culture can pressure people into doing too much.Effective ways to mix recovery and high-intensity training.Episode Chapters00:00 Intro00:04 Understanding Intensity in Workouts03:03 Balancing Intensity and Recovery03:31 The Role of Form in Intensity07:13 Conditioning Intensity and Safety08:34 Mixing Intensity and Recovery08:49 The Impact of Gym Culture on Intensity 10:01 Safe and Effective Conditioning Methods17:45 The Role of Technique in Intensity18:30 Balancing Intensity and Long-Term GoalsCall to ActionIf this episode helped shift your perspective on intensity, share it with a friend who's stuck in the “go hard or go home” mindset. And make sure to follow the show so you never miss an honest take on health and strength.Supporting InformationFollow us on Instagram: @happyhealthystrongpodcast / @kyle_lusmannSubscribe for weekly episodes with new guests.Friendly ClosingThanks for tuning in! Every conversation is a chance to train a little smarter and live a little stronger. Catch you next time on the Happy Healthy Strong Podcast.

Don't wait until the pain becomes a problem. Early treatment could be the key to long-term recovery.Welcome to the Happy, Healthy, Strong Podcast, where we explore all things fitness, nutrition, health, and wellness. Hosted by Adam Lane, this show helps you live better through movement, mindset, and strength—one episode at a time.Episode HighlightIn this episode, Adam Lane sits down with Dan McGirk, physical therapist and part-owner of ORS Physical Therapy, to talk about the importance of personalized care, early treatment, and creating an environment that feels more like a training gym than a sterile clinic. Dan shares how ORS Physical Therapy stands out in the world of rehab and what makes their treatment approach different from large healthcare systems.Key InsightsWhy early treatment (within 4–6 weeks) can prevent long-term issuesHow ORS  team specializes in spine, shoulder, knee rehab, TMJ, and vertigoThe benefits of a gym-like, non-sterile therapy environment.How functional assessments help pinpoint imbalances and speed up recoveryCash pay and insurance options that make care more accessibleThe role of continued education in improving treatment outcomesWhat makes ORS Physical Therapy stand out from national chainsEpisode Chapters00:00 Intro00:05 Introduction of Dan McGirk02:42 Differences Between ORS Physical Therapy and Other Physical Therapy Clinics.03:55 Specialties and Environment at ORS. 05:55 Treatment Approaches and Patient Experiences10:11 Insurance and Cash Pay Options16:56 Continuing Education and Specialization21:05 Functional Assessments and Muscle ImbalancesCall to ActionIf someone's been putting off treatment, this episode is worth sharing. Spread the word, follow the show, and keep the conversation going—your community might thank you for it.Supporting Information

When the workout becomes the risk—how do you know it's time to shift gears?Welcome to the Happy Healthy Strong podcast—where we talk everything fitness, nutrition, health, and wellness. Each episode is here to help build a life that feels aligned, energized, and strong—inside and out.Episode HighlightsAdam Lane and Coach Kyle unpack the heated topic of CrossFit—what works, what doesn't, and why it's not a one-size-fits-all approach to fitness. From barbell breakthroughs to burnout and injury, they break down the real conversation behind the workouts, the culture, and the long-term results.Key InsightsWhy CrossFit's community can be both motivating and misleading.The impact of introducing barbell work to general populationsWhere high intensity becomes a liabilityHow large class sizes affect safety and formWhy randomized programming may stall long-term progressThe role of individualized coaching in sustainable fitnessUnderstanding when competition harms more than it helpsEpisode Chapters00:00 Intro00:25 Introduction to the Episode and Guest03:09 Pros of CrossFit: Community and Barbell Work05:46 Pros of CrossFit: Defined Fitness and Variety08:36 Cons of CrossFit: Scaling and Safety Concerns44:04 Cons of CrossFit: Intensity and Injury Risk44:16 Cons of CrossFit: Competition and Personalization44:40 Cons of CrossFit: Programming and Long-Term EffectsCall to ActionKnow someone who's considering CrossFit or navigating injury from group workouts? Share this episode with them. Let's keep the conversation going—because fitness should feel strong, not scary.Supporting InformationFollow Coach Kyle on Instagram: @kyle_lusmannStay connected with Adam Lane on Instagram: @coachadamlaneThanks for tuning in to Happy Healthy Strong. Grateful to have you in the community—catch you next time for more real talk on training, health, and the stuff that actually works. Subscribe and leave a review if this helped shift your perspective.

Not every workout model is built with longevity in mind—but what if it could be? This episode challenges the idea that variety equals progress and instead makes a case for consistency, structure, and foundational movement.Welcome to Happy Healthy Strong—where we talk all things fitness, nutrition, health, and wellness. Hosted by Adam Lane, this show explores how to train smarter, eat better, and stay mentally strong.Episode HighlightsBrandon Cullen of MADabolic joins Adam to share how his background in hockey and CrossFit led to the creation of MADabolic—a strength-driven fitness franchise built for high performers aged 25 to 50. They discuss why consistent, structured training matters more than variety, how MADabolic stands apart from traditional CrossFit, and why fundamental movements should remain the core of any training program. This episode also touches on how to adapt training for different age groups, the role of community in progress, and how tech is shaping the future of fitness.Key InsightsWhy MADabolic's structure is designed for long-term performanceThe difference between timed strength training and traditional interval modelsHow to build fitness programs that scale across different ages and experience levelsThe case for keeping workouts simple, fundamental, and repeatableHow community and competition can coexist in a supportive fitness environmentBrandon's take on technology's role in making fitness more personalEpisode Chapters:00:00 Intro00:05 Introduction and Guest Introduction49:50 Brandon Cullen's Background and Metabolic's Origin50:05 Transition from CrossFit to Metabolic50:27 The Concept of Timed Strength Training50:46 Adam Lane's Perspective and Personal Experience51:04 The Role of Community and Support in Fitness51:26 The Importance of Fundamental Movements51:43 Adapting Fitness Programs for Different Age Groups51:54 The Role of Technology in FitnessCall to ActionFollow the conversation by connecting with Brandon Cullen of MADabolic or listening to his show Playing Guilty. If this episode got you thinking differently about training, share it with someone who could use a better fitness framework.Supporting LinksMADabolic WebsiteInstagram: @madabolic | @plyngltyConnect with Brandon Cullen of MADabolic on LinkedInListen to the Playing Guilty podcastThanks for tuning in to Happy Healthy Strong. We're here to support smarter movement, better nutrition, and a healthier mindset—one episode at a time. Don't forget to subscribe and join us for more conversations that challenge the status quo in health and wellness.

Kids today are consuming more processed foods than ever, with statistics showing that 80% of their diets consist of processed and ultra-processed foods. What impact is this having on their health, and how can parents make a change?Welcome to the Happy Healthy Strong Podcast, where we explore all things fitness, nutrition, health, and wellness to help you create a balanced and sustainable lifestyle.In this episode, Adam Lane and nutrition expert Krystal Bolduc dive into the challenges of kids' nutrition and share practical ways to help children develop healthy eating habits. They discuss the role of marketing, dopamine, and food education, along with easy, enjoyable ways to introduce nutritious meals at home.Episode HighlightsThe high percentage of processed foods in children's diets is concerning, as it affects their long-term health. Marketing strategies significantly influence kids' food choices, making it harder for them to choose healthier options. Involving children in meal planning and grocery shopping can improve their relationship with food. Making healthy meals fun and engaging encourages kids to develop better eating habits. Small changes at home can create lasting, positive dietary patterns for children.Key TakeawaysInvolve children in meal planning, grocery shopping, and food preparation to build awareness and interest in nutrition.Offer a variety of whole, nutrient-dense foods in fun and engaging ways.Use smoothies, homemade desserts, and sauces to sneak in extra nutrients.Create a balanced food environment at home to prevent restrictive eating behaviors.Be mindful of how food marketing influences children's food preferences.Episode Chapters: 00:00 Intro02:05 Discussion on Kids' Nutrition and Health51:50 Challenges of Modern Diet and Processed Foods52:02 Strategies for Improving Kids' Nutrition52:13 Empowering Kids to Make Healthy Food Choices52:30 Connecting Kids to Their Food52:43 Teaching Kids About Food and Health52:58 Balancing Healthy Eating with Enjoyment53:10 Involving Kids in Meal Planning and PreparationConnect with Krystal Bolduc:Website: https://changeyourlyfe.com/Instagram: @lyfenutritionFacebook: Lyfe NutritionIf this episode resonated with you, share it with a friend who could benefit from these insights. Follow us for more conversations on living a healthier, stronger life. Thanks for tuning in—see you next time!

Are you struggling with picky eaters? Are you confused about the best way to introduce solid foods? Pediatric dietitian Virginia Girsch shares expert insights on fostering a positive relationship with food in children without stress or guilt.Welcome to the Happy, Healthy, Strong Podcast!This podcast provides expert guidance on fitness, nutrition, health, and overall wellness. Each episode offers practical strategies to help you live a healthier and stronger life.What This Episode Covers:Raising a healthy eater isn't about forcing vegetables or banning treats—it's about creating structure, variety, and balance. In this episode, Virginia Girsch, a registered dietitian specializing in pediatric nutrition, shares effective approaches to nutrition for kids at every stage. From baby-led weaning to managing picky eating, this conversation offers valuable guidance for parents looking to support their children's health without turning mealtime into a struggle.Key Insights You'll Learn:Why structure and routine are crucial for children's nutritionThe benefits of baby-led weaning vs. pureed foodsHow to manage picky eating without pressure or guiltThe importance of fiber and protein in kids' dietsHow to balance healthy eating with food enjoymentEpisode Chapters:00:00 Intro00:03 Introduction of Virginia Girsh02:23 Virginia's Career Path and Specialization04:40 Common Issues with Kids' Nutrition in 202508:36 Learning to Eat: Introduction to Solid Foods14:48 Balancing Structure and Variety in Kids' Diets20:03 Addressing Picky Eating and Food Phases26:25 The Role of Fiber and Protein in Kids' Diets43:51 Balancing Enjoyment and Nutrition in Kids' DietsResources and Links Mentioned:- Instagram: [@kids.eat.in.color](https://www.instagram.com/kids.eat.in.color) – General nutrition and picky eating resources - Instagram: [@theminimedietitian](https://www.instagram.com/theminimedietitian) – Feeding tips for babies 6-24 months - Book: *Kids Thrive at Every Size* by Jill Castle, MS, RD Call to Action:If you found this episode helpful, share it with a friend or leave a review to help more parents access evidence-based nutrition insights. Connect with Virginia on Instagram for more tips on feeding kids.

Welcome to Happy Healthy Strong, the fitness, nutrition, health, and wellness podcast. In this episode, host Adam Lane continues his conversation with Stacey Colar, FNP-BC, founder of Wellness Refinery, to explore immune health strategies that support overall well-being.Why This Episode Matters:A strong immune system is essential for maintaining good health, especially during seasonal changes or times of increased stress. Stacey shares science-backed insights on properly fueling the body, avoiding inflammation, and building a resilient immune system through diet, hydration, and key supplements.Key Insights:The impact of nutrition on immune function and the best foods to eat when under the weather.The role of hydration, electrolytes, and the best fluids to support immunity.How gut health influences overall well-being and how to support it post-illness.The truth about supplements—what works, what to avoid, and how to integrate them effectively.Practical ways to manage stress and incorporate self-care practices that boost immune resilience.The benefits of fasting, cold plunging, and detox baths for recovery and immune function.Episode Chapters:00:00 Intro00:05 Immune Health and Nutrition Tips03:31 Challenges of Maintaining Health During Busy Schedules07:54 Importance of Hydration and Electrolytes13:04 Supplementation and Nutraceuticals17:02 Balancing Supplementation and Real Food26:35 Impact of Antibiotics on Gut Health34:04 Stress Management and Self-Care37:56 Fasting and Cold Plunging for Health47:32 Balancing Supplementation and Real Food49:25 Supporting Gut Health Post-IllnessTake ActionFocus on gut health by reducing inflammatory foods and incorporating probiotics, fiber, and nutrient-dense meals.Stay hydrated and replenish electrolytes, especially during illness or intense physical activity.Consider adding fasting, cold therapy, and detox baths as part of a holistic health approach.Establish a foundational supplement routine including vitamin D, C, and zinc.Resources & Links:Connect with Stacey Caler and learn more about functional-based medicine at [Wellness Refinery](https://www.wellnessrefineryclinic.com/).Read more about immune health and functional wellness: [Wellness Refinery Blog](https://www.wellnessrefineryclinic.com/about).Listen to part one of this conversation for additional insights on immune health.Enjoying the podcast?Share this episode with someone who could benefit from these immune-boosting strategies. Stay connected for more expert insights on health and wellness!

Welcome to the Happy, Healthy, Strong Podcast. The journey to a healthier life isn't just about working out or eating well—it's about getting to the root cause of health challenges. If you've ever struggled with energy levels, hormonal changes, or finding a fitness routine that works, this episode is for you.What You'll Learn in This EpisodeHost Adam Lane sits down with Stacey Caler, FNP-BC founder of Wellness Refinery, to discuss the deeper health and wellness layers. They discuss the power of hormone replacement therapy (HRT), the role of nutrition and exercise in hormone balance, and why treating the root cause of health issues is key to long-term success.Key Insights from This Episode How functional medicine differs from traditional healthcare and why identifying root causes is essential. Understanding menopause and hormonal imbalances and how they impact everything from weight to mood. The science behind hormone replacement therapy (HRT) and how it benefits both men and women. How nutrition, exercise, and movement influence hormone health and overall well-being. Common challenges in health and fitness —and how to overcome them with practical strategies.Episode Chapters:00:00 Intro00:05 Introduction of Stacey Caler from Wellness Refinery01:11 Stacey's Career Journey and Functional Medicine Practice04:39 Discussion on the Evolution of Health and Fitness Professions07:37 Menopause and Hormonal Changes in Women24:35 Hormone Replacement Therapy and Its Benefits37:00 The Role of Exercise and Nutrition in Hormone Health49:19 Challenges and Solutions in Health and Fitness51:52 The Impact of COVID-19 on Health and Fitness52:30 Conclusion and Part 2 AnnouncementTake ActionLearn more about Stacey Caler's work at [Wellness Refinery Clinic] (https://www.wellnessrefineryclinic.com/).Follow us on social media for more insights and updates.Stay tuned for Part 2, where we'll dive deeper into immune system health and long-term wellness strategies.Stay ConnectedIf you enjoyed this episode, please subscribe and leave a review. Your support helps us reach more people looking for real, science-backed health insights.

Is Ozempic the easy weight-loss fix, or is it hiding long-term consequences? With so much hype around this drug, it's time to take a closer look at what it really does to the body. Welcome to Happy Healthy Strong Podcast. This podcast is about fitness, nutrition, and overall wellness, helping you live a balanced and sustainable lifestyle. In this episode, Adam Lane and Krystal Bolduc discuss the weight loss drug Ozempic, its effects, and whether it's a sustainable long-term health solution. What You'll Learn in This Episode - How does Ozempic work, and why does it suppress appetite?  - Side effects include muscle loss, digestive issues, and slowed metabolism.  - The risks of relying on weight loss medication instead of sustainable habits.  - How strength training and whole-food nutrition provide a better long-term approach.  - Krystal's personal experience with diet pills and what she learned about long-term health. Key Insights - Ozempic slows digestion, leading to gastroparesis and potential malnutrition.   - Many users experience initial weight loss but struggle with metabolism damage and muscle depletion.  - Strength training and proper nutrition are key to sustainable weight management.  - Marketing often oversimplifies weight loss drugs, downplaying their long-term effects.  Episode Chapters: 00:00 Intro 03:57 Discussion on Ozempic 09:41 Mechanism and Side Effects of Ozempic  24:47 Alternatives to Ozempic 32:49 Personal Experiences and Final Thoughts Call to Action Have you or someone you know considered Ozempic? What are your thoughts on weight loss drugs vs. sustainable health habits? Let's continue the conversation!  Follow us and share your insights.   Connect with Krystal:  Website: [https://changeyourlyfe.com/](https://changeyourlyfe.com/)   Instagram: [@lyfenutrition](https://www.instagram.com/lyfenutrition)   Facebook: [Lyfe Nutrition](https://www.facebook.com/lyfenutrition/)  

Is running all about the miles, or is there more to it? If so, it's time to rethink your approach to running, from posture to strength training, to stay injury-free and boost your performance. Welcome to Happy Healthy Strong, the podcast exploring fitness, nutrition, health, and wellness. Each week, we explore practical strategies to help you feel your best in all areas of life. Whether you're a runner, cyclist, or just focused on staying healthy, this podcast has something for you. This episode features Nate Helming, co-founder of The Run Experience and strength training advocate for runners. Nate shares how integrating strength training, proper running form, and mobility work can significantly reduce injury risk and improve performance. Whether you're a beginner or a seasoned runner, this episode will provide actionable insights for creating a balanced approach to running. Key Insights:  • The role of strength training in running—why two sessions a week can make a big difference.  • How does poor posture impact running form, and what are the steps to improve it?  • The importance of community in improving your running technique.  • Why mobility exercises and range of motion matter for runners.  • Simple strategies to prevent injuries and enhance performance. Episode Chapters:  00:00 Intro 01:35 Nate Helming's Background 02:16 Common Mistakes in Running 06:52 Importance of Running Form 30:52 Balancing Running with Strength Training 31:09 The Role of Community and Culture 31:30 Addressing Range of Motion and Mobility Call to Action: Follow Nate Helming on Instagram at @natehelming for more tips and insights on running, strength, and injury prevention. Check out The Run Experience's YouTube channel for excellent mobility, strength training, and form resources. Supporting Information:  • The Run Experience YouTube Channel  • Follow Nate Helming on Instagram Closing: Thanks for tuning in! We hope you found this episode of Happy Healthy Strong helpful and inspiring. Stay tuned for more practical advice, and keep focusing on those small, consistent steps toward better health and fitness. Until next time!

Improving your health doesn't have to mean big, overwhelming changes. It's the small, consistent actions—like switching up ingredients or making mindful choices—that create lasting results.  Ready to explore how to start where you are? Welcome to the Happy, Healthy, Strong podcast! A place to explore ways to live your best life through nutrition, movement, mindset, and strength training. This episode, hosted by Adam Lane, reflects on the power of incremental improvements in health and fitness. In this episode, Adam revisits insights from food therapist Crystal Bulldog, who lost significant weight by making sustainable lifestyle changes. He shares how his family adopted healthier eating habits, including an easy recipe for protein-packed pancakes. Whether you want to improve your nutrition or fitness, this episode highlights the long-term impact of small, consistent changes. Key Insights:  Crystal's Story: Gradual weight loss through healthy, sustainable habits rather than extreme diets. Healthy Pancake Recipe: A family-friendly recipe with rolled oats, bananas, cinnamon, and collagen protein. Family Wellness Tips: Making health fun and practical, like teaching kids how to cook nutritious meals.  Incremental Change: Why minor diet and fitness routine adjustments lead to lasting results. Action Items:  Try the healthier pancake recipe using simple, whole ingredients. Involve your kids by teaching them to make the recipe independently. Explore other recipes by Crystal Bulldog, like her banana bread made with natural ingredients. Focus on small, achievable daily nutrition and movement routine changes. Episode Chapters: 00:00 Intro 00:40 Reflecting on Episode 118 with Crystal Bulldog 01:32 Personal Story and Family Health Practices 03:05 Adopting Healthier Recipes from Crystal Bulldog 11:04 Encouraging Incremental Changes in Health and Fitness Do you have questions or a healthy recipe to share?  Connect with us on social media! Remember to follow Happy, Healthy, Strong on Spotify or iTunes and leave a review to help others find us. Thank you for joining me on this journey to live happier, healthier, and stronger lives.  Remember—big changes start with small steps. Stay tuned for more insights in our next episode!

Most health goals fail before they even begin. Why? It's not just willpower—it's about mindset, habits, and understanding what truly works. Welcome to the Happy, Healthy, Strong podcast, where fitness, nutrition, and wellness meet practical solutions. Hosted by Adam Lane, this is the space to explore what it means to live a balanced, healthy life. In the final episode of 2024, Adam Lane and Krystal Bolduc tackle the common challenges of maintaining health goals. They explore the impact of processed foods, the role of mindset in achieving sustainable health, and the importance of gradual, practical changes. This episode offers actionable insights for anyone ready to create lasting habits without falling for unrealistic diets or quick fixes. Key Insights: Why mindset is the foundation for achieving and maintaining health goals. The hidden impact of ultra-processed foods on cravings and long-term health. Practical steps to transition to healthier eating, starting with simple meals. Becoming your health advocate through education and minor, consistent improvements is important. Tips for creating a new, healthier “normal” with easy go-to recipes and pantry staples. Episode Chapters: 00:00 Intro 05:05 Challenges of Maintaining Health Goal 06:33 The Role of Mindset in Health Goals 09:09 Navigating Nutrition and Processed Foods 16:13 Practical Steps for Improving Nutrition  49:02 The Importance of Consistency and Evolution 50:14 Creating a New Sense of Normal  52:52 Becoming an Advocate for Health 54:33 Practical Tips for Making Healthy Changes Take the first step by trying one simple, healthy recipe at home. For more tips and resources, visit the "Life Nutrition" pages on Instagram and Facebook for guidance and inspiration. Discover more recipes and tools on "Life Nutrition" social media platforms to support your health journey.

What's the secret to building resilience in health and fitness? Welcome to another episode of the Happy, Healthy, Strong podcast! We talk everything fitness, nutrition, health, and wellness—brought to you by your host, Adam Lane. In this episode, Adam sits down with Sam Libby, Director of Adult Training at Oak Strength, to explore the foundational elements of a healthy, sustainable lifestyle.  Sam shares how his journey as a collegiate baseball player and coach shaped his approach to fitness, nutrition, and mindset. Drawing from his years of experience, he discusses why focusing on proper form and balanced training is essential to avoid the pitfalls of overtraining. Sam highlights the benefits of key supplements, including fish oil, multivitamins, and creatine, emphasizing their roles in supporting joint health, overall wellness, and muscle development. He also dives into the significance of a balanced diet and managing stress for peak performance—both on and off the field.  00:00 Intro 05:46 Sam's Personal Fitness Journey 07:54 College Athletic Career and Overtraining 12:54 Supplement Recommendations for Adults 25:51 Challenges of Choosing Supplements  26:08 Conclusion and Future Topics This episode is packed with actionable insights to help you strengthen your body, sharpen your mindset, and stay consistent on your wellness journey. To learn more about this topic, tune in to the episode!

How can something as simple as walking with a weighted backpack boost both fitness and mental well-being? Welcome to another episode of the Happy, Healthy, Strong Podcast! Here, we talk about fitness, nutrition, health, and wellness brought to you by your host, Adam Lane! In this episode, Adam is joined by Tim Gilbertson, a passionate advocate for rucking and an active contributor to the Warrior Foundation, which supports local cancer-related families. Tim shares his experiences leading running clubs and participating in challenging rucking events, from 30-mile overnight treks to 62-mile endurance feats. Tim highlights the benefits of rucking as a low-impact, adaptable form of exercise that promotes fitness, mental resilience, and social connection. He offers practical advice for beginners, like starting with light weights and building up gradually, while emphasizing the sense of community and camaraderie that comes from group activities. Beyond fitness, Tim discusses the important work of the Warrior Foundation and how it provides critical support to families in need. Together, Adam and Tim explore the value of community and how shared goals can bring people closer, whether it's through rucking, running clubs, or supporting a meaningful cause. 00:00 Intro 01:05 Tim Gilbertson's Background and Running Clubs 03:17 Warrior Foundation and Event Details 06:57 Personal Connection to Cancer and Rucking1:00:37 Rucking Benefits and Recommendations 1:00:53 Rucking for Different Fitness Levels  1:01:37 Rucking in Different Seasons and Environments. If you're curious about rucking or looking for new ways to stay active while building a supportive network, this episode is for you. Tune in to learn more and get inspired! Connect with Tim Gilbertson:  @gocubsgo42008.  

Ever feel like your training needs more purpose or direction? Welcome to another episode of the Happy, Healthy, Strong podcast! Here, we talk about everything fitness, nutrition, health, and wellness brought to you by your host, Adam Lane! In this solo episode, Adam Lane, elite-level athlete and USA Triathlon Regional Junior Long Course Champion, shares the journey and growth of Oak Strength and Endurance LLC, which has transformed from its CrossFit roots in 2012 to a program focused on structured, intentional training. Adam reflects on the gym's approach to strength and endurance evolution, highlighting the impact of goal-oriented programming for sustainable results. He discusses the benefits of consistent, goal-centered training for adults, especially in the 30-50 age group. He outlines how Oak Strength now creates specific training programs, like October's "Squattober" challenge, focused on strength-building through daily squats. Following that, the program will shift toward performance training in November and deadlifting in December, all designed to keep members progressing and avoid the risk of plateaus. Adam also emphasizes that even minimal weekly training can provide a foundation for balancing other activities, like pickleball or basketball, with structured strength training. By integrating consistency, goals, and tailored plans, Oak Strength helps members find sustainable progress and avoid the pitfalls of aimless workouts. If you're interested in learning more about setting specific goals and creating a solid training foundation, tune in to the episode! 00:00 Intro 00:10 Celebrating 12 Years in Business and Reflecting on Strength Training  10:20 Transition from CrossFit to Oak Strength 10:38 Challenges with Generic Programming and the Need for Personalization 11:12 Implementing a Structured Training Program 14:58 The Evolution of Training Programs and Future Plans 23:03 Consistency and the Importance of Regular Training If you're interested in learning more about setting specific goals and creating a solid training foundation, tune in to the episode! Connect with Adam: https://www.oakstrength.com/coaches/adam-lane

Ever wonder what it takes to redefine limits at any age?  Welcome to another episode of the Happy, Healthy, Strong podcast! We talk about all things fitness, nutrition, health, and wellness brought to you by your host, Adam Lane! In today's episode, Adam welcomes Rick Klotz, a 65-year-old marathon runner whose journey into endurance sports began at 60. From completing his first marathon while raising $5,000 for pancreatic cancer research to achieving impressive finish times of 4:31 and 3:57, Rick shares how he's strengthened his performance through focused strength training, specifically targeting his glutes and core and by teaming up with a dedicated running coach.  Rick's story goes beyond physical preparation; he credits mental resilience and the support of his community as powerful motivators. Despite setbacks—like falling twice during one race—Rick's determination carried him across the finish line, and he's already setting his sights on further improvement in the upcoming Miami marathon. Rick dives into the essentials of holistic training, from navigating nutrition challenges to building endurance. He also shares a few humorous moments, including his efforts to master jump rope with the help of Matt, his strength coach, who introduced him to the basics of strength training that have since enhanced his running. Rick's story reminds us of the incredible power of commitment and perseverance, whatever our starting point. 00:00 Intro 02:28 Rick's Running Journey and Motivation 03:59 Challenges and Improvements in Running 11:24 Strength Training and Its Impact on Running 22:46 Balancing Training and Performance Goals 25:57 Community and Support in Running 52:50 Reflections on Running and Future Goals Want to learn more about Rick's journey and his resilience-building tips? Tune in to the episode!

Ever wonder how small changes can lead to massive transformations in your health journey?  Welcome to another episode of the Happy, Healthy, Strong podcast! We talk about everything fitness, nutrition, health, and wellness brought to you by your host, Adam Lane! In this episode, Adam Lane is joined by Chris Williams, owner of Ultimate Performance Lab and CFT Fitness, who shares his inspiring journey of losing 80 pounds in just 10 months. Chris opens up about how prioritizing his health, adopting a high-protein, meat-based diet, and sticking to a consistent workout routine were key to his success.  He emphasizes the power of small, achievable goals like 10-minute walks, which helped him build long-term habits. Chris also touches on the importance of managing stress and practicing self-care, noting how these elements played a crucial role in his weight loss journey. Chris reflects on his struggles with weight since he was 20, often gaining and losing it multiple times, and how a major turning point came when he was inspired by top gym owners who prioritized their health. He stresses that putting your health first, even when sacrificing some time for others, is essential for long-term well-being.  Whether you're just starting your fitness journey or looking for ways to maintain progress, Chris' story is full of practical advice on consistency and the value of small steps. 00:00 Intro 00:39 Chris Williams' Background and Achievements 03:44 Chris's Weight Loss Journey and Prioritizing Health 06:06 Diet and Nutrition Approaches 12:40 Balancing Work and Personal Life 15:16 Health Setbacks and Recovery 27:06 Advice for Listeners and Final Thoughts If you're looking for motivation to start your health journey or need tips on staying consistent, this episode is for you. Tune in to hear Chris' insights and learn how small steps can make a big impact! Connect with Chris Williams:  Instagram: @lock34 Facebook: https://www.facebook.com/christopher.williams.35513800 Linked In: https://www.linkedin.com/in/balancedceo/ Youtube: https://www.youtube.com/@balancedceo Spotify: https://open.spotify.com/show/6gBsJ0tvtfLM62B5h1aVOz?si=866b7774cde14dd8 Apple Podcast: https://podcasts.apple.com/ph/podcast/the-morning-dig/id1707428926

How can martial arts help you grow mentally, physically, and emotionally? Welcome to the latest episode of the Happy, Healthy, Strong podcast! Join your host, Adam Lane, as we dive into fitness, nutrition, health, and wellness! In this episode, Adam sits down with Coach Tommy Woodruff from Core Combat Sports, a lifelong martial artist with over 30 years of experience. Coach Tommy shares his incredible journey from overcoming childhood bullying to becoming a dedicated jiu-jitsu practitioner and coach. He discusses how martial arts became a tool for self-development, helping him cultivate discipline, mental strength, and physical well-being.  Tommy also opens up about his weight loss journey, going from nearly 300 pounds to a healthy 200, by incorporating keto, carnivore, and balanced diets. He stresses the importance of mindset, nutrition, and the supportive community he's built at his academy, which helps others, both young and old, find their path to growth through martial arts. 00:00 Intro 11:20 Introduction and Studio Setup  1:11:56 Tommy Woodruff's Background  1:12:51 Martial Arts Journey 1:12:26 Jiu Jitsu Fundamentals 1:12:44 Training Philosophy and Discipline 1:12:56 Health and Nutrition 1:13:09 Fasting and Mindset  1:13:20 Impact of Jiu Jitsu on Life 1:13:34 Challenges and Adaptations 1:13:46 Final Thoughts and Future Plans Want to hear more about Coach Tommy's inspiring story and insights on martial arts and personal growth? Tune in to the episode now! Connect with Tommy: @corecombatsports https://coremma.com/staff/coach-tommy-woodruff/

Are you struggling with long-term injuries and wondering if consistency really makes a difference?  Welcome to another episode of the Happy Healthy Strong Podcast, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane! In today's episode, we're joined by Rachael Erickson, a 12-year member of Oak Strength and a shining example of dedication. Rachael's journey is a testament to the power of consistent strength training in overcoming physical challenges.  After years of dealing with severe knee issues—including dislocated kneecaps and painful bone-on-bone grinding—Rachael found lasting relief through Oak Strength's evolving strength and conditioning program. What started as a competitive CrossFit environment shifted to a balanced routine that perfectly suited her needs.  After attending approximately 1,800 training sessions, Rachael shares how her knees have significantly improved, proving that long-term consistency is key to sustainable health and well-being. 00:00 Intro 00:36 Rachael Erickson's Journey and Injuries 04:37 Transition from CrossFit to Strength Training 14:38 Evolution of the Gym's Programming 14:51 Consistency and Community 15:25 Impact of Consistent Training 18:25 Final Thoughts and Gratitude  Tune in to hear Rachael's incredible story and learn why committing to strength training for years, not weeks can lead to life-changing results. If you're looking for motivation to start or continue your fitness journey, this episode is a must-listen! If you want to dive deeper into this topic, make sure to listen to the full episode.

Are you ready to learn the five simple yet powerful habits that can lead to a healthier and happier life? Welcome to another episode of the Happy, Healthy, Strong podcast, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane! In this episode, Adam sits down with guest Kyle Lusmann to discuss five golden rules that can drastically improve your well-being. Together, they explore why engaging in hobbies that bring joy, avoiding harmful seed oils like canola and soybean oil, getting quality sleep, finding a fulfilling job, and maintaining positive relationships are key to a long and healthy life. Kyle shares valuable insights on the dangers of seed oils, while Adam sheds light on the toll job stress takes on health and the importance of surrounding yourself with uplifting people. Remember, these habits aren't just short-term fixes but essential practices for lifelong well-being.  00:00 Intro 00:54 Golden Rule #1: Healthy Hobbies and Staying Active 05:04 Golden Rule #2: Avoiding Seed Oils 09:32 Golden Rule #3: Prioritizing Sleep 11:29 Golden Rule #4: Finding a Job You Don't Hate 14:53 Golden Rule #5: Maintaining Positive Relationships 16:51 Conclusion and Podcast Wrap-Up  If you want to hear more about how to apply these rules to your own life, tune in to this episode!

Are Fad Diets Sabotaging Your Health? Welcome to another episode of Oak Performance, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!  In this episode, Adam sits down with Krystal Bolduc, a licensed holistic nutritionist and food therapist, to explore the real challenges of maintaining a healthy lifestyle in a world filled with quick fixes and fad diets. Krystal shares her journey from 280 pounds to healthier, achieved through a whole-food, plant-based diet. The discussion dives into the critical role metabolism plays and the damaging effects of processed foods on our overall well-being. Together, they explore the concept of hypernutrition, which emphasizes the importance of micronutrients and natural, whole foods in creating a sustainable, balanced lifestyle. Krystal also highlights the need for a holistic approach to health that includes movement, stress management, and spiritual well-being. The conversation covers the pitfalls of over-reliance on supplements and the importance of understanding the source and quality of our foods. This episode is a must-listen for anyone looking to adopt healthier habits that last a lifetime. 00:00 Intro 00:10 The Role of Metabolism and Diet Cycles 13:29 The Impact of Processed Foods and Addiction 16:13 The Shift to Whole Food Plant-Based Lifestyle 24:55 The Role of Micronutrients and Hypernutrition  30:57 The Importance of Real Food and Sustainable Practices 31:32 The Role of Belief Systems and Addiction  46:56 The Impact of Industrial Meat and Animal Products 1:27:47 The Role of Hypernutrition and Seasonal Eating 1:31:12 The Importance of Consistency and Foundational Health Are you curious about practical tips for sustainable health and wellness? Tune in to hear how a balanced approach can make a real difference in your life. Connect with Krystal Bolduc https://changeyourlyfe.com/ https://www.instagram.com/lyfenutrition https://www.facebook.com/lyfenutrition/

Is Your Wellness Center Truly Holistic? Welcome to another episode of the Happy Healthy Strong Podcast, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane! In this episode, we explore the transformation of traditional yoga studios into comprehensive wellness centers. Join our guests, Ally Ubiparipovic and Jaime Fagan of Sattva Yoga Spa, as they share their insights on creating an inclusive, holistic sanctuary beyond physical stretching. Discover how Sattva Yoga Spa provides a place to reset your mindset, decompress, and heal every time you walk through its doors. Ally and Jaime discuss the importance of a welcoming environment, effective stress management techniques, and exploring various wellness aspects. Learn about the benefits of nasal breathing for stress relief and overall wellness, and hear personal experiences on how yoga and meditation can improve sleep quality and mental well-being. They also emphasize the significance of deep conversations, mindfulness, and self-care in our fast-paced society. 00:00 Intro 00:20 Yoga and wellness at a new studio with various amenities. 4:32 Yoga philosophy and wellness, with a focus on community and self-care.  8:31 Yoga and wellness with book clubs and community. 12:50 Body image, breathing, and the impact of technology on deep conversations. 17:08 Breathing techniques for stress relief and overall well-being.  21:05 Breathing techniques for better health, including nasal breathing and tapping mouth shut at night. 24:29 Yoga and meditation for stress relief and overall wellness. 32:17 Yoga and its benefits for mental and physical well-being 37:29 Yoga's growing popularity and its benefits for mental and physical well-being. 42:18 Yoga benefits include physical progress, mental relaxation, and improved overall health. 51:55 Self-care, stress management, and community support. 55:47 Conscious consumption and sustainable living. 1:03:46 Managing stress and anxiety through various techniques 1:08:40 Detaching from phone notifications for better sleep and productivity. Are you curious about how to make your wellness routine more holistic? Tune in to the episode! Connect with them here:  @sattva.yogaspa https://sysrockford.com/

Are you ready to redefine your approach to fitness? Welcome to another episode of Oak Performance Radio, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane! In this episode, we're joined by Derrick Ball of Ballistic Performance, a seasoned expert with a decade of experience across multiple fitness and nutrition arenas. As a former Assistant Strength and Conditioning Coach at the University of Pittsburgh, Derrick holds a Bachelor of Science in Exercise Science and a Master of Science in Health and Fitness. Join Adam Lane and Derrick Ball as they dive into the dynamic world of the fitness industry, focusing on CrossFit and its evolving landscape. Adam and Derrick share their insights as experienced CrossFit coaches, exploring the dedication and passion required for success and the challenges and opportunities presented by the rapidly changing fitness industry. Key topics include the importance of tailoring fitness programs to different stages of life, incorporating interval-based strength training, and addressing the foundational pillars of fitness. The conversation highlights the evolution of CrossFit training and its impact on individuals, emphasizing the necessity of structure and guidance in any training program. 00:00 Intro:  00:12 Leaving CrossFit and transitioning to new fitness methods 10:11 Fitness for busy adults, prioritizing foundational pillars of health and interval-based strength training 16:35 Fitness programming and the importance of interval training. 21:10 Fitness and running, with emphasis on proper form and technique.  26:58 Fitness levels and age, with emphasis on different programs for various life stages. 30:30 Age-related fitness and program modifications. 34:09 Building a "hedge of health and fitness" in youth to mitigate age-related decline. 37:40 Maintaining muscle mass and fitness through consistent exercise.  41:57 Fitness trends, including high rocks and traditional resistance training.  49:05 High-intensity interval training with various time intervals. 53:31 The evolution of CrossFit training methods and the importance of interval training 58:28 CrossFit evolution and High Rocks competition. 1:05:19 High-intensity interval training and its applications in fitness. If you want to learn more about these vital aspects of fitness and gain valuable insights from industry experts, tune in to this episode! Connect with Derrick Ball  https://trainballistic.com/  @ballistic.performance

Are You Addressing the Root Causes of Your Health Issues? Welcome to another episode of Oak Performance Radio, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane! Today, we have a special guest, Krystal Bolduc, a licensed holistic nutritionist and food therapist. Krystal shares her journey from struggling with diet motivation despite knowing what to do to finding deep ambition and self-awareness in her approach to health and wellness. In this episode, we dive into the intricate relationship between nutrition and emotional wellness. Our discussion emphasizes the importance of addressing the root causes of health issues, such as toxicity, rather than focusing on external measures like weight or size. We share personal experiences with weight loss and body image struggles, highlighting the need for self-awareness and radical change to align with one's higher self. Additionally, we discuss the importance of prioritizing self-care through mindful eating and nourishing one's body while fostering a safe space for sharing and growth. 00:00 Nutrition and health with a holistic nutritionist. 4:00 Nutrition and weight loss for women, including personal experience with 130-pound weight gain and loss. 13:38 Unlearning diet culture and finding alignment with one's higher self for better health 20:39 Emotional and physical factors influencing food choices. 26:28 Food, weight, and self-love with a focus on the impact of media and culture. 34:27 Self-love and healthy eating habits. 39:25 Personal revelation and emotional hunger in nutrition and relationships. 43:14 Nutrition, weight loss, and autoimmune issues. 49:35 Shifting from vanity to vitality in health and fitness. 1:02:19 The importance of taking breaks and pausing to eat and digest food. 1:17:24 Prioritizing self-care to avoid burnout. Connect with Krystal Bolduc https://changeyourlyfe.com/ https://www.instagram.com/lyfenutrition https://www.facebook.com/lyfenutrition/ To learn more about this topic, tune in to the episode.

Struggling to balance fitness, finances, and family life?  Welcome to another episode of Oak Performance Radio, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane! This episode delves into the essential aspects of maintaining balance in life. Shawn Rider shares his journey and insights on prioritizing health, wellness, and financial literacy. We discuss the challenges of keeping this balance in today's demanding world and the significance of having an abundance mindset, self-belief, and a supportive community. We emphasize the crucial role of self-care and health in your 20s and 30s to prevent negative habits and ensure a longer, healthier life. Additionally, we address the gap in financial education during high school and the necessity for individuals to take responsibility for their financial well-being. From entrepreneurship and fitness to family life, this episode covers it all. 00:00 Intro 00:20 Entrepreneurship, fitness, and family with a focus on Shawn Rider's journey. 4:44 Prioritizing personal fitness and family life for overall well-being. 9:30 Prioritizing self-care and health in your 20s and 30s to avoid negative habits and live a longer, healthier 13:57 Personal finance, fitness, and wellness 17:48 Personal finance and prioritizing spending 22:14 Finding balance in life, prioritizing areas of importance. 27:40 Fitness goals and balance in life 32:10 Fitness and the importance of balancing exercise with rest and injury prevention. 35:00 Achieving happiness, health, and strength through balance in life To learn more about achieving balance, tune in to the episode.

Have you ever wondered how to achieve financial freedom while managing debt and planning for your future? Welcome to another episode of Happy Healthy Strong Podcast, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane! In today's episode, Sherman Merricks shares his personal experiences and insights on managing debt, financial planning, and finding financial freedom. They emphasize the importance of budgeting, saving, and investing and highlight the impact of financial stress on family life. They also discuss the challenges of higher education and the need for open communication and financial planning to avoid accumulating excessive debt. Through their experiences, they stressed the importance of prioritizing financial planning and making sacrifices to achieve financial freedom. If you want practical tips and strategies on budgeting, saving, and paying off debt, tune in to this episode! 00:00 Intro 0:59 Fitness, nutrition, and basketball with a former gym owner and current sales and marketing consultant. 3:06 Financial struggles and debt management. 8:31 Paying off $203,000 in debt in 27 months through focused budgeting and financial planning.  15:18 College affordability and financial planning for parents and students. 20:06 Financial goals and debt management. 25:48 Budgeting and financial planning for couples. 29:41 Paying off debt using Dave Ramsey's method. 34:18 Paying off debt and personal finance. 37:27 Alternative paths to education and career success. 42:24 Paying off six-figure student loan debt Connect with Sherman:  https://www.facebook.com/lassoframework

Welcome to another episode of Happy Healthy Strong Podcast, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!  Today, we are thrilled to welcome Dr. Hunter Waldman. Dr. Waldman, Ph.D., CSCS*D, is an Assistant Professor in the Department of Kinesiology at the University of North Alabama, where he also serves as the Director of the Exercise Biochemistry Laboratory. With a Ph.D. in Exercise Physiology from Mississippi State University and a concentration in Nutrition, Dr. Waldman's research focuses on exercise and nutrition interventions to improve various health aspects, including inflammation, oxidative stress, metabolic flexibility, and performance across diverse populations, such as tactical populations, females, and clinical groups. In today's episode, Dr. Hunter Waldman and Adam Lane delve into the importance of metabolic flexibility for athletes and non-athletes, emphasizing the female population. They discuss the crucial role of strength training as a foundation for enhancing metabolic flexibility and explore the benefits of a lower carbohydrate diet coupled with increased protein intake.  The conversation also highlights the importance of proper nutrition for adolescent athletes, effective stress management to optimize health and wellness, and finding the right balance between biohacking practices and self-care. Throughout the discussion, they underscored the need to prioritize metabolic health and wellness for overall well-being.  00:00 Intro 00:41 Improving metabolic health with a focus on nutrition and exercise. 7:59 Strength training for metabolic flexibility, focusing on intensity and recovery.  12:55 Metabolic flexibility, muscle mass, and hormone levels. 17:23 Dietary changes for improved metabolic health, focusing on protein and carbohydrate intake 22:22 Nutrition for athletes, focusing on quality food choices and protein intake. 27:36 Nutrition for athletes, post-workout recovery, and the anabolic window 31:29 Post-workout nutrition and metabolic flexibility. 38:45 Stress, hormesis, and oxidative stress, focusing on sauna use and its effects on the body. 42:28 The benefits and drawbacks of various stress-inducing activities, including cold plunges and saunas. 47:16 Balance between physical and mental well-being through cold plunges and recovery strategies. Tune in to this insightful episode for valuable insights and practical advice on achieving optimal health and performance. Connect with Dr. Hunter Waldman; @powerathletehq

Welcome to another episode of Happy Healthy Strong Podcast, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane! Today, we have Colby Wartman of Next Level Training. Colby shares his journey from being a standout athlete to facing multiple surgeries and finding his calling as a strength and conditioning coach. Through his own experiences, Colby realized the importance of proper guidance and support in athletic development, leading him to establish Next Level Training. In this episode, Colby discusses the significance of reaching out to parents to educate them on nutrition for their athletic children. He emphasizes the need for better food choices at home and proposes creating a standardized nutrition education system and procedures for athletes. Colby also highlights the importance of pillar-based training in developing athletes' overall abilities, tailored to each individual's developmental level and needs. Additionally, Colby shares his personal goal of training for and running the Billings marathon, focusing on enjoying the process rather than solely achieving a specific outcome like qualifying for Boston. 00:01 Athletic performance, coaching, and personal story. 5:21 Importance of relationships in coaching and athletic development.  9:10 Coaching adults for fitness and wellness, emphasizing the importance of balance and consistency. 15:12 Artificial Sweeteners and their potential effects on cognitive Function 18:42 Nutrition coaching for adults and teenagers, emphasizing the importance of individualized approach 23:52 Nutrition and sleep for high school athletes 34:09 Nutrition for athletes and parents' role in promoting healthy eating habits 36:18 Parenting and nutrition for youth athletes.  40:59 Importance of linear progression in athletic training, emphasizing sprinting, lifting, jumping, and throwing. 46:43 Training principles for youth athletes 52:09 Scaling back exercises to avoid injury 55:15 Athletic genetics and injuries in college wrestling. 1:00:26 Boxing fight between Jake Paul and Ryan, including behind-the-scenes details and meeting the fighters. Tune in to this episode to learn more about optimizing athlete nutrition, tailored training approaches, and the importance of enjoying the journey in athletic pursuits. Connect with Colby:  https://www.nl-training.com/about Instagram: @coach_wartman and @iron.chapel Facebook: https://www.facebook.com/colby.wartman/  Youtube: (https://www.youtube.com/@qfformula)

Welcome to another captivating episode of the Happy, Healthy, Strong podcast! I'm Adam Lane, your host. Today, we're thrilled to have Coach Dan John joining us. Dan's expertise spans the world of lifting, throwing, and academia, making him a formidable force in the fitness world. Dan has excelled in various disciplines, from discus throwing to Olympic lifting and Highland Games. He's achieved remarkable athletic feats and holds the American record in the Weight Pentathlon. Beyond his athletic endeavors, Dan shares his knowledge through workshops worldwide, has authored several books, has hosted The Dan John Podcast, and works with diverse clients, including professional athletes and military personnel. In this episode, Dan John delves into the significance of progressive resistance training for building strength and preventing injuries. At the same time, Adam emphasizes the importance of balanced coaching and prioritizing athlete well-being. Moreover, they discuss effective weight loss strategies, including intermittent fasting, resistance training, and regular walking. They also highlight the value of cultivating simple habits like avoiding sugary treats, ensuring adequate sleep, and utilizing essential fitness and nutrition equipment. Additionally, the conversation touches on the perils of comparing oneself to others on social media and the necessity of being mindful of online consumption. 4:29 Fitness and exercise with a focus on simplicity and effectiveness 10:11 Efficient exercise methods for athletes 15:06 Training and regressing athletes based on their needs. 19:15 Fitness routine, including weightlifting, walking, and supplements. 24:04 Weight loss through walking and intermittent fasting. 27:51 Weight loss through walking with added weight. 33:56 Fitness, including weightlifting and running, with a focus on progressive resistance exercise and the importance of proper form 42:04 The importance of consistency in fitness and the repetition of old knowledge. 47:05 Fitness basics and importance of simple exercises. 55:06 Coaching, fitness, and wellness with a seasoned coach.  Tune in to this episode for invaluable insights from Coach Dan John and Adam Lane on achieving holistic well-being and fitness goals. Connect with Coach Dan:  Instagram: @coachdanjohn Facebook:  https://www.facebook.com/CoachDanJohn1/  https://www.facebook.com/CoachDanJohn1/ Youtube Channel:https://www.youtube.com/channel/UCrf_X-KnNGBy75IGsPuI7AQ

Welcome to another captivating Happy, Healthy, Strong podcast episode! I'm Adam Lane, your host. Today, we're honored to welcome Lauren Hyser, a certified integrated health coach with over a decade of experience in transforming lives. Lauren is here to help you lose weight while saying goodbye to cravings, fatigue, and mood swings for good. In this episode, we dive into various topics, including reaching episode 100, and discuss our plans for the future, such as inviting new guests and changing our format. Lauren provides valuable advice on approaching health issues, emphasizing the importance of connecting the dots between lifestyle changes and symptoms. We also highlight the limitations of traditional medicine in addressing preventive health measures, citing the need for a more holistic approach to healthcare. Additionally, Lauren discusses the importance of B vitamins in maintaining overall health, citing their impact on energy levels, mood, and digestion. 00:01 Fitness coaching and nutrition for advanced issues. 5:03 Nutrition and health with a focus on iron and B vitamins. 9:16 Medical system changes and holistic health coaching. 13:56 High healthcare costs and alternative models, including online doctor visits. 16:44 Coaching client's complex health issues, including PCOS, insulin resistance, Candida, and hypothyroidism, before her 20:09 Becoming a physician assistant, focusing on education and career goals. 22:38 Healthy habits and nutrition for cholesterol management.  28:44 Physician assistant school applications and interviews. 31:50 Healthcare, nutrition, and the importance of finding a middle ground between conventional medicine and holistic approach 38:46 Fitness coaching challenges and program planning for diverse clients. 45:33 Fitness plateaus and how to overcome them through targeted programming 48:31 Powerlifting workout focusing on strength, conditioning, and joint health.  1:01:57 Proper training techniques for rotational exercises. Join us as we explore the shift towards a more holistic approach to medicine, focusing on whole-person care and prevention. Tune in to this episode to gain insights into transforming your health and well-being. Connect with Lauren:  https://www.rxtnnutrition.com/aboutme Instagram: @lauren.rxtn 

Welcome to another captivating Happy, Healthy, Strong podcast episode! I'm Adam Lane, your host. Today, we're honored to welcome Samantha Flaherty, founder of BUILT Babe Fitness. With nearly a decade of experience as a personal trainer and nutrition coach, Samantha brings a unique perspective as a military spouse and mother of two toddlers, profoundly influencing her wellness approach.  At BUILT Babe Fitness, the philosophy extends beyond increasing strength and nutritional knowledge; it encompasses fostering confidence and building a supportive community. Today's episode will discuss the importance of finding clients' "why" behind their fitness goals to create personalized plans. Samantha helps moms aged 28-47 find themselves through fitness and nutrition, focusing on empowerment and maintaining muscle mass as they age. Her primary goal is to help clients feel solid and confident rather than just losing weight or achieving a specific number on the scale.  00:01 Health, happiness, and strength with a fitness expert 0:57 Fitness and nutrition coaching for busy adults 5:53 Fitness goals and empowerment for women in their 20s-40s 10:17 Fitness and nutrition for busy moms 15:13 Healthy eating habits and motivation 20:48 Exercise and movement outside of the gym 25:03 The benefits of outdoor activities and cold plunging 29:53 Parenting, nutrition, and personal growth. 35:55 Nutrition and fitness for parents and kids.  43:18 Fitness coaching and online training 46:00 Remote training and communication for health and nutrition Tune in to this episode for valuable insights and empowering discussions. Connect with Samantha: Instagram: @built.babe

Welcome to another captivating Happy, Healthy, Strong podcast episode! I'm Adam Lane, your host. Today, we're honored to welcome Kyle Lusmann. In this episode, we discuss the five best exercises.  Adam Lane and Coach Kyle discuss their top 5 movements to keep them healthy if they were stranded on a desert island. Both emphasize the importance of maintaining or regaining pull-up capacity through consistent training and micro-dosing. Additionally, we delve into the benefits of sprinting for overall health and fitness, focusing on proper form and technique. Lastly, the discussion underscores the importance of correct form and pacing during high-intensity exercise, citing examples from their experience.  00:01 Top 5 exercises for health and fitness on a deserted island. 4:28 Fitness movements for strength and muscle development. 10:00 Fitness exercises and their variations. 13:44 Sprinting and its benefits for health and fitness. 17:36 Fitness favorites and program variety. Tune in to this episode to gain valuable insights into optimizing your workout routine and improving your overall health.

Welcome, listeners, to another captivating Happy, Healthy, Strong podcast episode! I'm Adam Lane, your host, and today, we're honored to welcome Mark Robinson, a distinguished Certified Athletic Trainer (ATC) and Certified Strength and Conditioning Specialist (CSCS) with two decades of experience shaping athletes across diverse sports. In this episode, Mark Robinson shares profound insights into the essence of holistic athletic training. He emphasizes the importance of viewing athletes as complete individuals, going beyond mere strength and conditioning to address underlying factors contributing to injuries or potential risks. Drawing from his rich experience, Mark advocates for seamless collaboration among medical professionals. He shares anecdotes from his journey as a chiropractor, highlighting the transformative impact of multidisciplinary teamwork in delivering optimal care to injured athletes. 00:01 Athletic training, sports performance, and injury prevention. 4:58 Fitness, injury prevention, and personalized training approaches. 6:50 Preventing sports injuries and collaboration between professionals. 11:15 Fitness, motivation, and dealing with insurance issues. 15:58 Fitness and injury prevention for adults 19:05 The impact of mentality on physical rehabilitation. 26:29 Ignoring health symptoms and the importance of taking action. (26:28) 29:26 Healthy habits and heart health. 32:18 Fitness and self-improvement.  38:38 Sports, health, and parenting 41:54 Diabetes, exercise, and mental toughness 48:36 Health and fitness goals with a personal trainer 52:37 Social media, self-improvement, and family. 1:02:51 Rucking as a low-impact, strength-building workout. 1:09:47 Physical and mental challenges in military training. 1:18:06 Triathlon race strategy and ego 1:29:45 Fitness motivation and accountability Join us on this insightful journey as we uncover holistic approaches to athletic training, explore comprehensive athlete care strategies, and highlight the power of collaboration in sports medicine. https://www.facebook.com/PST2009PST https://www.instagram.com/pst_2009/

Welcome to another captivating episode of the Happy, Healthy, Strong podcast! I'm Adam Lane, your host, and I'm thrilled to have Dr. Tim Cummings joining me today.  Dr. Tim Cummings wears many hats - he's a strength coach, physical therapist, writer, speaker, and his wife, Jess, the visionary behind Restore/Thrive. Tim splits his time between helping athletes, parents, and coaches fix acute and long-standing orthopedic injuries and programming post-rehab training programs for individuals looking to return to active lifestyles after an injury. He received his Bachelor of Arts in Exercise Science from the University of Missouri-Kansas City in 2004 and his Doctorate of Physical Therapy from Southwest Baptist University in 2010. He was certified as a Titleist Performance Institute Certified Trainer in 2011. He was certified as an IMPACT Concussion Management Provider in 2012, and he was the first physical therapist in Kansas City to earn recognition as a MovNat certified trainer in 2014. He was the first physical therapist in Kansas City designated as a MobilityWOD Certified Practitioner in 2015. He became a Power Athlete Block One Coach in 2020. Before starting his physical therapy and performance practice, Tim practiced with the renowned Elite Physical Therapy and Integrative Medicine, recognized in the Kansas City metro as an innovative physical therapy practice. In his current practice, Tim continues to practice performance-based orthopedic physical therapy, with a focus on return to work and return to play training. 0:48 Physical therapy and injury prevention.  5:23 Alternative healthcare model and personal growth 11:01 Healthcare system's profit-driven model and its effects on patients. 15:49 Healthcare costs and consumer options 22:17 Fitness and health in mid-40s. 26:15 Exercise and longevity, prioritizing physical practice. 30:01 Aging, fitness, and pickleball injuries 38:31 Physical therapy and its role in addressing chronic pain and injuries. 52:25 Parental influence on children's health and fitness. 55:07 Prioritizing family relationships and health 1:00: 36 Parenting, exercise, and grace. Don't miss out on this insightful conversation!

Welcome back to another exciting Happy, Healthy, Strong podcast episode! I'm your host, Adam Lane. Today, the incredible Kadimah Duncan joins us. Kadimah Duncan shares his remarkable journey from being a gym owner to becoming a marathon runner and a professional natural bodybuilder. He delves into the challenges of balancing fitness, nutrition, and a family of four. Throughout the episode, Kadimah reflects on his athletic past and the pivotal moment when he realized something needed to change. Despite lifting heavy weights, he found himself tired and gaining weight, prompting him to wonder if his testosterone levels were low. 1:10 Fitness, nutrition, and wellness goals. 5:23 Sleep apnea, testosterone levels, and aging 12:41 Fitness, nutrition, and mental well-being. 16:39 Coaching clients to track food and drink intake. 20:56 Prioritizing one task at a time for better focus and results. ( 25:45 Nutrition and fitness habits among young people. 34:01 Parental motivation and goal-setting for health and fitness.  38:34 Nutrition and sleep protocols for optimal health. 44:50 Healthy habits and nutrition coaching. 48:01 Meal planning and childcare for a family with a newborn and a 13-year-old Tune in as Kadimah Duncan takes us through his inspiring transformation and shares insights into overcoming obstacles, finding balance, and achieving personal fitness goals. Don't miss out on this insightful conversation!

Welcome back to another exciting Happy, Healthy, Strong podcast episode! I'm your host, Adam Lane, and joining me today is the incredible Rob Exline, tuning in from sunny and warm Houston, Texas. In this episode, Rob shares his insights into the fitness world, the challenges and triumphs of gym ownership, and the evolution of his fitness journey. So, whether you're a seasoned fitness enthusiast or just starting your health and wellness adventure, Rob Exline's story will inspire and motivate you. 00:01 Fitness, nutrition, and mindset with a gym owner and online coach 1:09 Importance of strength and mobility for older adults. 10:11 Muscle, metabolism, and strength training. 17:03 Nutrition for people 40 and above, focusing on protein and carbohydrates. 23:34 Simple tips for weight loss and muscle gain. 29:33 Healthy eating habits and nutrition 37:56 Slowing down eating to improve digestion and satiety. 44:46 Stress management and exercise for men in their 40s and 50s 53:02 Stress management and workout routines. Tune in now to discover more about Rob's fitness journey, the lessons he's learned along the way, and why he's such a big deal in health and wellness.

Welcome to the Happy, Healthy, Strong Podcast! Here, we're dedicated to offering insights and advice on cultivating a more rewarding, joyous, and healthier life. Embarking on a journey to a life you adore begins with prioritizing your well-being and intentionally sculpting the finest version of yourself. I'm Adam, your host, joined by Chris White from Code8training. Chris White, A former collegiate football and track & field student-athlete for Cal Poly, White played in the Canadian Football League and on several Arena Football teams. Following his playing career, White worked with Dr. Marcus Elliott, one of the leading doctors in sports performance today. While working with Dr. Elliott at his training facility P3 in Santa Barbara, California, White assisted in training professional athletes in the MLB, AVP, NBA, and NFL. White earned a Master of Science degree in kinesiology with an emphasis in exercise science from Cal Poly. During his graduate studies, he focused on different forms of recovery after strength training. He teamed up with Dr. Chris Holder to write his master's thesis on the effects of Qigong on strength gains and well-being in collegiate athletics. White is a certified USA Weightlifting (USAW) Level II Instructor and a Senior Russian Kettlebell Challenge (RKC). He also is a Certified Strength and Conditioning Specialist (CSCS) and Strength and Conditioning Certified Coach (SCCC). 00:01 Health, happiness, and personal growth with Adam Lane and Chris White.  0:48 Training, nutrition, and recovery for first responders. 9:55 Identifying and addressing weaknesses in fitness training. 14:20 Fitness, food, and sleep for athletes and everyday people.  18:35 Sleep temperature and its impact on circadian rhythm. 23:23 Sleep, circadian rhythm, and digestion. 29:39 Supporting first responders' mental health through training and empathy. 35:25 Sleep and nutrition's impact on first responder training.  40:29 Nutrition and training for athletes. 46:51 Habit formation and self-improvement 53:53 Motivation and inspiration for first responders.  Tune in to discover essential insights on training, nutrition, and recovery tailored for first responders. https://www.code8training.com/

Welcome to the Happy, Healthy, Strong Podcast, which guides you toward a life filled with joy, well-being, and strength. I'm your host, Adam, and joining me is Coach Kyle. As we enter the New Year, join us in exploring the journey of positive transformation. This episode will discuss the foundational principle of intentionally owning your health to craft your best version of yourself. From the significance of holistic wellness, incorporating proper nutrition, daily movement, and a resilient mindset to debunking the myth of waiting for January 1st to kickstart your fitness journey – we unravel the keys to a happier, healthier, and more vital life. Discover the importance of breaking free from the "New Year, New You" mentality and embracing a mindset that focuses on consistent improvement throughout the year. It's not about waiting for the 'perfect' moment but making empowering daily choices. 00:01 Fitness goals and New Year's resolutions. 3:10 Fitness motivation and micro dosing 9:42 Fitness goals and self-awareness. 14:09 Fitness goals and holiday indulgence 17:11 Fitness habits and motivation.  21:32 Fitness goals and progress tracking 25:23 The benefits of strength training vs. cardio for weight loss and muscle gain 28:40 Training, nutrition, and body composition. Subscribe for more insights on navigating your path to happiness, health, and strength. Until next time, stay happy, stay healthy, and stay strong!

Welcome back to the Happy, Healthy, Strong Podcast! I'm your host, Adam Lane. In today's episode, we have a special guest, Lauren Hyser, a Certified Integrated Health Coach with over a decade of experience in transforming lives. Lauren is here to share her expertise and guide you on a journey to lose weight while bidding farewell to cravings, fatigue, and mood swings for good.  Lauren has dedicated her entire life to health & fitness, both professionally and personally. She was and continues to be a lifelong athlete, and her new goal is to become the best version of herself while seeing what her body is capable of. She took the pre-med track in college to become a doctor but quickly discovered she wanted to serve people differently — through holistic health coaching with specific nutrition and lifestyle interventions.  2:53 Fitness coaching, Kabuki strength equipment, and one-on-one coaching 6:42 Health and wellness with a focus on bloodwork results. 10:27 Health and wellness, nutrition coaching, and medical advice. 17:29 Iron supplements and their potential effects on gut health.  19:57 Iron levels and possible causes. (19:57) 23:29 Nutrient imbalances and their causes 26:42 Blood cell markers and their impact on health.  31:25 Iron deficiency and its connection to red blood cell formation 37:03 Nutrition and fitness with a focus on moderation.  40:56 Nutrition and fitness with a focus on personalized approaches 46:25 Dietary preferences and experimentation. 53:22 Nutrition and health with a focus on bloodwork and personalized recommendations. https://www.facebook.com/rxtnnutrition https://www.instagram.com/reaction.nutrition/ Tune in for valuable insights and practical tips on achieving a healthier and stronger version of yourself.

Welcome back to the Happy, Healthy, Strong Podcast! I'm your host, Adam Lane. In today's episode, I have the pleasure of sitting with Jason Rager, the owner of Thrive Cafe in Loves Park. Thrive Cafe offers a refreshing alternative to fast food, steering clear of processed sugars and unhealthy fats. Jason will share insights into their menu, featuring plant-based, all-natural, and superfood options.  2:35 Healthy smoothie and food options for busy people. 9:17 Healthy smoothie recipes and gym competition. 12:25 Healthy smoothie ingredients and their benefits. 18:40 Nutrition for athletes and managing weight. 24:47 Nutrition and healthy eating habits. 27:11 Athlete nutrition and hydration. 32:32 Healthy eating and fitness habits. Get ready to discover the wholesome goodness that Thrive Cafe brings to the table.  Let's dive in!

Welcome back to the Happy, Healthy, Strong Podcast with your host, Adam Lane! In today's episode, Adam sits down with the knowledgeable Kyle Lusmann to delve into the often-overlooked world of recovery. Discover why proper recovery is the unsung hero of strength training and how it extends beyond the boundaries of the gym. Join the conversation as they share invaluable tips and strategies to elevate your recovery game, offering a roadmap to better results in your strength training journey. A well-recovered body is more robust, healthier, and more resilient. Incorporating these practices into your routine will pave the way to achieving your fitness goals while minimizing the risk of injury and burnout. Tune in for a deep dive into the crucial role of recovery, and empower yourself with the knowledge to unlock a stronger, healthier, and more resilient version of yourself.  1:09 Proper workout intensity and progression. 4:33 Sleep hygiene and its impact on daily life. 9:52 Sleep and fitness tips. 13:02 Creatine supplementation and hydration strategies 19:25 Hydration and energy for exercise 21:25 Self-care and exercise for mental and physical well-being 24:23 Foam rolling and its benefits for recovery and performance 30:43 Proper nutrition for athletes and muscle-building 33:31 Meal prep, training, and recovery

Welcome to the Happy, Healthy, Strong Podcast! We aim to share insights and tips on how to lead a more fulfilling, happier, and healthier life. Creating a life you love starts with taking ownership of your health and intentionally crafting the best version of yourself. Today's guest is Neil Shaffer, a retired American soccer player and owner of FutbolerFit in Cranberry Township, Pennsylvania. Shaffer attended Beaver High School and played four years of college soccer at Robert Morris University. Following his senior season, Shaffer was named to the NSCAA Men's Division I All-North Atlantic Region Third Team and the All-Northeast Conference Second Team. He finished college with 13 goals and nine assists for 35 career points. During college, Shaffer played for Erie Admirals in the National Premier Soccer League. Undrafted from college, Shaffer turned professional in 2011 when he signed for the Pittsburgh Riverhounds of the USL Professional Division. He made his professional debut in May 2011. After a productive 2013 season, Shaffer signed with the USL side and helped the team make it to the USL-PRO Championship Game. While in Harrisburg, Neil made strides toward helping the local humane society. He donated his entire salary to science in an effort to research k9 behaviour and cognitive abilities.  0:54 Professional soccer background and fitness approach 5:30 Fitness programming for soccer players. 11:35 Athleticism and fitness for adults 16:26 Fitness training and athlete development 24:53 Athleticism, balance, and injury prevention. 29:46​​ Fitness coaching and tracking progress. 36:07 Fitness program development and evolution.

Welcome to the Happy, Healthy, Strong Podcast! Our goal is to provide you with insights and tips on how to lead a happier, healthier, and more fulfilling life. Building a life you love starts with owning your health and intentionally creating the best version of yourself.  So, if you're looking to understand better how proper nutrition, daily movement, mindset, work, and strength training can help you create a life full of happiness and health, then you are in the right place.  Today's guest is Dr. Ryan Hulsebus. He graduated from Life West Chiropractic College in 2008 with a Doctor of Chiropractic degree. He has studied with Dr. Carrick in Chiropractic Neurology, specializing in concussions and autism spectrum disorders and related disorders. He is a member of the International Chiropractic Association and the Illinois Prairie State Chiropractic Association. Dr. Hulsebus is certified in Chiropractic BioPhysics (CBP) spinal postural rehabilitation. In addition to chiropractic being his career, it is also one of his hobbies. His other hobbies include spending time with family, fishing, and anything that involves being outdoors. 00:01 Chiropractic care and family history 4:52 Chiropractic care and nerve interference. 7:56 Chiropractic care and spinal alignment. 16:48 Chiropractic care for children's spinal development.  19:24 Spine health and wellness for adults and children.  26:44 Spine health and alignment through rotational movements. 29:32 Exercise, movement, and sedentary behavior 33:14 Chiropractic care and its benefits 39:22 Chiropractic care for babies and colic.  44:59 Health and wellness with a chiropractor. https://machesney.hulsebuschiropractic.com/

Welcome to the Happy, Healthy, Strong Podcast! Our goal is to provide you with insights and tips on how to lead a happier, healthier, and more fulfilling life. Today we have Katy Statler; she has been a police officer with the Rockford Police Department for the past 18 years and is currently the recruiter for the department. https://rpdwantsyou.com/ https://www.facebook.com/RockfordIllinoisPoliceDepartment/ https://www.instagram.com/rockfordilpolice/ 0:01 Law enforcement career path and recruitment. 2:46 Police officer recruitment and physical fitness. 5:43 Mental health and fitness for law enforcement officers.  12:34 Police fitness standards and mental health support. 15:01 Police hiring standards and mindset.  18:17 Police recruitment process and application tips.  24:11 Fitness and police exams with a personal story of failure and perseverance 27:15 Police hiring process and individualized training 36:24 Police communication and physical fitness. 39:37 Police fitness test and incentives 41:50 Police officer wellness and injury prevention. 51:38 Police recruitment and community engagement. 

Chaz has over 17 years in the supplement industry, from the brand side building brands to formulation and product development with supplement companies and pharmaceutical brands. Jocko Fuel supplements are made with the highest quality, clean ingredients. Jocko Fuel has a lineup of protein powders, shakes, energy drinks, greens, and supplements supporting physical and mental performance. Created in cGMP-licensed, FDA-registered facilities, Jocko Fuel products are manufactured at the highest level of quality. All products are independently third-party tested for purity and accurate label claims. www.jockofuel.com. 00:01 Supplements and health with JOCKO FUEL Chaz Jones.  3:27 Protein supplements and their benefits for various individuals. 7:29 Protein-based drinks for kids and their benefits. 11:37 Nutrition and its impact on children's behavior 14:48 Protein supplements and their benefits. 21:39 Healthy lifestyle and green supplements. 24:40 The benefits of dietary supplements for the immune system and overall health 31:58 Creatine supplements and their benefits 35:25 Hydration and its importance for overall health.  42:12 Protein cookies for on-the-go snacking. 48:35 A unique energy drink with natural ingredients.  54:02 Supplements for joint health and sleep.  1:07:22 Testosterone boosters and hormone balance

Welcome to the Happy, Healthy, Strong Podcast! Our goal is to provide you with insights and tips on how to lead a happier, healthier, and more fulfilling life. Today, we have a special guest, Matt Chenard. He is a business owner, mentor, husband, and father. Matt is the founder of the Anchor Method and the Fit5 Investing system.  He has coached hundreds of individuals, personally and professionally, helping them achieve balance and become steadfast, resilient leaders in all areas of their lives. 1:39 Adam's passion for helping people develop resiliency. 7:02 How to get water into the freezer? 12:51 How cold plunging increases dopamine. 16:50 How long do you need to cold plunge? 28:31 The importance of investing your time and energy. 33:28 Consistency with mediocre programs yields better results.  38:52 Developing automatic deposits. 44:50 The importance of mindset and purpose.

Welcome to the Happy, Healthy, Strong Podcast! We aim to help you lead a happier, healthier, and more fulfilling life. Dr. Brian Strump is dedicated to promoting health and fitness in a world grappling with rising obesity and declining wellness. He embraces competition as a driving force, constantly improving his services. Starting as a chiropractic office and CrossFit affiliate in 2010, Live Active Charlotte has evolved significantly under his leadership. Get ready to sit back and relax as Dr. Brian Strump's journey inspires a healthier and more active world through Live Active Charlotte. 2:29 What scared him about functional training 9:13 Exercise is the first domino 15:08 Paying more attention to rotational strength. 17:43 The importance of strength training and weightlifting. 24:41 How do you define bad knees? 31:02 Movement is the number one thing to do. 33:26 What to do when you're under-fatigue. 38:30 The importance of showing up consistently and staying competitive.  43:35 Exercise outside of the gym 46:33 The value of exercise and recovery.  51:41 Where did you start your chiropractic career?

Welcome to the Happy, Healthy, Strong Podcast! Our mission is to empower you to lead a happier, healthier, more vital life. In this episode, we have Craig Kaufman, Craig is the CEO of Project UF where he shows driven parents the path to get healthy and strong for life without intense exercise or crash diets. He takes what works and throws out what doesn't. He has some simple frameworks of what works and a deep knowledge of the body and foods and how certain foods affect the body from 40 years of being a human guinea pig and 15 years of working with clients in the trenches. Craig has had thousands of conversations with different ages and stages of life, goals, and demographics.  Get ready to sit back and relax as we explore the wealth of knowledge shared by Craig Kaufman, a seasoned expert who has made a significant impact on promoting health and well-being over the years. 2:43 What is South Naperville Strength? 7:37 Nutrition and weight loss as a lifestyle 10:38 How to integrate fitness into your life 17:44 Strength training from the ground up.  20:56 The importance of rest 26:46 Single-leg work keeps you safer. 29:20 What do you do to help your kids stay healthy? 33:58 What we feed our athletes 42:34 Why do you have bad knees?

Welcome to the Happy, Healthy, Strong Podcast! This show is all about empowering you to live a happier, healthier, and stronger life. It's time to take charge of your well-being and intentionally create the best version of yourself. In this episode, we dive into an exciting topic - the 5 zones for training cardio.  Zone 1 (recovery/easy) | 55%-65% HR max | Used to get your body moving with minimal stress and exertion. This zone might be used for an easy training day, warming up or cooling down. Zone 2 (aerobic/base) | 65%-75% HR max | Used for longer training sessions, you can sustain this basic-effort zone for many miles yet still chitchat a little bit with your workout partner. Zone 3 (tempo) | 80%-85% HR max | This zone is where you push the pace to build up speed and strength; conversation is reduced to single words. Zone 4 (lactate threshold) | 85%-88% HR max | In this zone, your body is processing its maximum amount of lactic acid as a fuel source; above this level, lactic acid builds up too quickly to be processed and fatigues muscles; training in this zone helps your body develop efficiency when you're operating at your maximum sustainable pace. Zone 5 (anaerobic) | 90% HR max and above | This maximum speed zone (think closing kick in a race) trains the neuromuscular system—your body learns to recruit additional muscle fibers and fire muscles more effectively. Tune in and discover valuable insights to enhance your fitness journey. 2:07 The heart rate scale for running. 4:37 Work capacity 8:53 How to get started with aerobic training 14:36 Zone 3 and Zone 4 tempo workouts.  16:52 The problem with tempo.  19:18 The risk of getting hurt in weightlifting.  21:18 The dangers of wearing a helmet during cardio

Welcome to another Happy, Healthy, Strong Podcast episode with your host Adam Lane. Join Adam as he sits down with Mr. Joshua Binning, the owner of Lucha Cantina. In this episode, they discuss the importance of teamwork and delegation in the restaurant industry, highlighting the significance of relying on a dedicated team for success.  Tune in for insightful conversations on leadership and the power of collaboration. 2:31 The creation story of Lucha Cantina 8:18 Putting timelines in place to make it happen more effectively. 14:55 The importance of using good ingredients. 19:41 The importance of using good ingredients. 22:50 Not being a good skier, but good at taking the gondola. 28:29 Meal prep and meal timing 31:27 What's coming up for the restaurant?  35:51 Dr. Peter Attia