The InForm Fitness Podcast

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.This is the 3rd of 3 parts with veteran competitive bodybuilder, “biomechanics” expert, author and public speaker Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.”In part 3, Doug & Adam talk about Balance & Core training, intensity, reciprocal innervation. Enjoy!For more info about Doug Brignole:www.dougbrignole.com/www.greatestphysiques.com/doug-brignole/ For Doug Brignole's books, visit Amazon: www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+BrignoleAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.This is the 2nd of 3 parts with veteran competitive bodybuilder, “biomechanics” expert, author and public speaker Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.”In part 2, Doug & Adam talk about Static vs dynamic exercise, along with speed movement and sports training. They start off the discussion with the old saying… “less is more!”For more info about Doug Brignole:www.dougbrignole.com/www.greatestphysiques.com/doug-brignole/ For Doug Brignole's books, visit Amazon: www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+BrignoleAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.This is the 1st of 3 parts with Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.” His competitive career spans over 40 years & he has won numerous bodybuilding titles. His most recent book—“The Physics of Fitness”—is endorsed by nine PhD professors!!! Here in part 1, Doug & Adam talk about Compound vs isolation & natural movements.For more info about Doug Brignole:www.dougbrignole.com/www.greatestphysiques.com/doug-brignole/ For Doug Brignole's books, visit Amazon: www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+BrignoleAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.In part 4 Adam & Bill discuss past & present trends in training, along with a quick chat about posture, mobility & feel in exercise.Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body. In part 3 of 4, Adam gets Bill's opinion on the machines vs. free weights debate. Then Adam asks the question, just what is functional training today?Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body. In part 2 of 4, Bill talks about the importance of always using a safe limited range of motion.Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we've had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff.Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.In part 1 of 4, Bill explains all about being “Joint Friendly”.Bill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

The idea to include physical education as part of a child's core curriculum is as uniquely American as Edison's light bulb and the Blues. As early as the mid 1800's American educators argued that, from kindergarten through to 12th grade, schools should provide children with the knowledge and activities necessary to maintain a high level of physical fitness for a lifetime.  In the mid 1950's, President Eisenhower established the President's Council on Youth Fitness (PCYF) urging schools to offer ‘15 minutes of daily, vigorous activity'.  And America's Physical education system was born.President Kennedy continued to address the issue of physical education, and although the PCYF did not have the authority to impose a national program, it developed and promoted a curriculum to improve fitness. Two hundred thousand copies were distributed in a sweeping drive to achieve widespread participation in the program for the 1961–1962 school year. The program produced a measurable improvement in fitness nationwide as well as a shift in public attitudes and wider participation. Today, however, Fitness classes are disappearing from the nation's public schools at an alarming rate, vanquished by ever-tightening budgets and time constraints. Only about half of students in grades K-12 have physical education classes every day, and even less for high school students. All at a time when there is a growing body of evidence showing exercise to be fertilizer for the brain. Exercise fosters brain development and growth, and physical activity prepares children to learn. If you are a parent with young children you must listen to our most recent episode, “Bad Education” with Robert Francis.  Robert explains how important exercise is for our children and details the fascinating, yet sobering history of the Physical Education system in American schools; from its roots, its original mission, how we diverged and what, as parents, we can do about it.As always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

There are times, if you're lucky, when you meet someone who challenges and reshapes how you think about a closely held belief.  Twenty-five years ago, meeting Robert Francis was such a time for me--a true mentor, he taught me to look at exercise in a completely new way. Robert Francis—exercise historian, spinal rehabilitation specialist, machine designer and master exercise instructor--has been working in the field of exercise since 1981.  A milestone of my career was when, eighteen years after I met him, Robert agreed to be an instructor at InForm Fitness, the company I founded due to his influence.  And now, Robert, a fount of information, joins me for the first of a series of podcast episodes where I pick his brain on a variety of interesting topics. Our first episode, Touching on a Sore(ness) Subject, we delve into the misunderstood and controversial topic of muscle soreness.  Is soreness necessary for strength gains? And if so, do you need constant variation and routine changes to consistently get sore and see progress?  What is, ‘The motor learning mirage' What causes muscle soreness? Why some muscle groups get sore and others don't. How sore is sore enough--Macro trauma vs. micro trauma. We digress into a discussion on the knee extension machine and if going to full extension is safe? And we touch on why, in many cases, there is no substitute for a well-designed machine.While it's understood that muscle soreness is, generally, a good thing, we wrap up this episode discussing ways you can mitigate muscle soreness such as getting good sleep, staying hydrated, taking contrast baths, and eating well.We would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.comAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTen

Shayla McGrady, GM and personal trainer, at InForm Fitness, has been training people virtually long before the Covid-19 pandemic made it popular.  And she was kind enough to take time out of her busy schedule to share her experience and expertise with us.We discuss the three most challenging aspects of virtual training: Technology issues – is the fear of using technology for the not-so-tech-savvy warranted? Equipment issues – Is a workout with no equipment possible, particularly if you have orthopedic issues that limit mobility? Intensity- is it possible to workout hard enough with limited or no equipment? We also cover the type of routines that can meet the challenges and with links to several videos.  It is important to understand that without access to well-designed machines that solve many safety and efficiency issues, it becomes super important to work with a trainer that knows how to properly use conventional, free-weights and exercise bands.  We discuss some simple and subtle changes to commonly used movements that are more protective of your joints.Here's a glimpse of Virtual Training w/ Shayla...  https://www.youtube.com/watch?v=yAohKOwsAdA&feature=youtu.beAs always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Simply put, Thermography measures the temperature of a particular area of the body using a high-resolution, infrared camera, and is able to pinpoint “hot spots” without the use of radiation When you have chronic inflammation, your body's inflammatory response can eventually start damaging healthy cells, tissues, and organs. Over time, this can lead to DNA damage, tissue death, internal scarring and the development of several diseases, including, heart disease cancer.Tammy eloquently explains: What is thermography and how it works? What is a thermography session like? Who should get thermography? Is thermography a substitute for mammography? What is neoangiogenesis? Who analyzes the thermography imagery? Is thermography safe and how often should one get a scan? Breast ‘hot spots' and the surprising causes.                  As always, your feedback and suggestions are always welcome.Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Since the early 1900's, scientists have been debating the question, “Does exercise increase or decrease our risk of catching passing infections, and the question has never been more salient than now, thanks to the coronavirus pandemic. For some, self-isolation has ended their usual exercise habits; for others, a sudden excess of free time is allowing them to train longer and more frequently than ever before. Neither approach, it turns out, is ideal.The immune system is very responsive to exercise, the extent of which depends on the duration, intensity and volume of the physiological stress imposed by the workload. Mounting evidence indicates that regular, physical activity and structured exercise reduces the incidence of many chronic diseases in older age, including communicable diseases such as viral and bacterial infections, as well as non-communicable diseases such as cancer and chronic inflammatory disorders.This is a lively and encouraging episode as Adam and Mike discuss how they determine the ‘correct' dosage of exercise.  This discussion also provides new insights on the interactions between exercise, nutrition, and our immunity. As always, your feedback and suggestions are always welcome. Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenWe would love to hear from you with your questions, comments & show ideas…Our email address is podcast@informfitness.com

Returning from a short hiatus, Mike and Adam dive right into some of the challenges, lessons learned, and surprises they've encountered when the world changed overnight and were thrust into the world of virtual personal training.  During the first third of this episode they talk about the 180 degree turn our lives have taken: How isolation has affected our personal relationships, and how the virtual workouts are going, especially as compared to in-person workouts with access to high-end machines and tools.  The rest of the episode deals with the logistics, helpful hints and in-home routines with minimal equipment. If you're having your doubts that virtual workouts can be effective or if you are looking for some solid ideas how to workout at home until the world opens again, give this a listen. As always, your feedback and suggestions are always welcome.Check out these Alternate Home Workout videos on our YouTube channel...Robert     https://www.youtube.com/watch?v=GhAeciCU3OcShayla     https://www.youtube.com/watch?v=rDKIZNRvoLY&t=142sMike        https://www.youtube.com/watch?v=uaT93vw8EgYPower of 10: The Once-A-Week Slow Motion Fitness Revolution:  http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

Blood Flow Restriction (BFR) training… this technique, which hit the scene in the 1990's, restricts blood flow to our limbs while exercising. It has some interesting and promising applications, particularly for people rehabilitating from certain injuries such as tendonitis.  Dr. Loenneke provides a brief historical overview, the latest findings and insights as to how BFR training can be applied.  Enjoy! Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

Researchers have recently uncovered that ‘those who are strong, live longer.'  Moreover, people who exercise get stronger. Therefore, as logic would dictate, people who exercise should live longer.  Right? Well, maybe not.On our last episode, #62- The Cardio Myth, we attempted to reframe common thinking about Aerobics.  On this episode, with Dr. Jeremy Loenneke, Asst. Professor at Ole' Miss, we discuss his recent findings that challenge long held beliefs about strength training.  Does getting stronger help you live longer?  And if not, what's the point of it all?Here's another common belief: Developing bigger muscles causes them to become stronger.  In other words, you can't get stronger unless your muscles are also getting bigger.  Obviously, true?  Not according to Dr. Lonekke's observations.  He and his research team, have uncovered some interesting data that gets you saying, “Wait, what?”You don't want to miss this fascinating discussion between Adam and Jeremy on the influence strength training has on our strength, muscle size, health, and lifespan. Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

Since the 1960's, common belief is that two types of exercise exist -- Cardio and Strength training -- each having separate and distinct purposes. But is this an idea whose time has come and gone? Is there a new, emerging exercise paradigm?Mike Rogers leads an enlightening discussion with returning guest, Dr. Doug McGuff, a full-time emergency room physician and owner of Ultimate Exercise, a high intensity, personal training facility in South Carolina. They examine the history of Cardio and how it became such a widely misunderstood concept.  We learn how the cardio movement, aka aerobics, began and why many believe Cardio is more beneficial to the heart, lungs and blood vessels than other types of exercise.What is the actual definition of aerobic and anaerobic pathways and how are they linked?  Can a certain type of exercise be more ‘aerobic' than another? Does strength training improve the cardiovascular system?   Dr. McGuff answers these questions with such elegance and clarity that even a caveman would understand.Enjoy, Adam.In 2008, Doug released the ground-breaking book, Body By Science, and is considered one of the top high-intensity training experts in the world.You can follow Doug via DrMcGuff.com and on his YouTube channel. Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

This is one of our most important episodes.  A must listen! Dr. Doug McGuff and I met back in 1995 at an exercise conference and we have stayed in touch ever since. He is such a brilliant thinker and teacher. I cannot emphasize enough how important Dr. McGuff has been to our understanding of the mechanisms and benefits of high intensity exercise  Dr McGuff  is a full-time emergency room physician and owns, Ultimate Exercise, a high intensity, personal training facility in South Carolina. In 2008, Doug released the ground-breaking book, Body By Science, and is considered one of the top high-intensity training experts in the world.  I highly recommend that you follow Doug for his incredible insights and findings via  DrMcGuff.com and his YouTube channel.We kick off this episode discussing that the measurement of an individual's muscle mass should be included as an important vital sign, similar to one's blood pressure and hemoglobin A1-c.  Strength, we are learning, is a great indicator of overall health; including being a good predictor of system inflammation and physiologic reserves.Doug does a fantastic job explaining the concept of S-O-R (Stimulus – Organism – Response), helping us to understand the relationship between exercise, genetics and our expected (and unexpected) results.  Did you know that muscle is the most powerful endocrine organ in the body? High intensity exercise and healthy muscle mass dictates and signals for:  the reversal of the aging process how energy is utilized in the body the conversion of white fat to brown fat (a good thing).  the partitioning of nutrients how glucose is regulated It will be practically impossible for you to listen to this episode and not feel compelled to hit the weight room ASAP.     Enjoy!Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

On this episode, we bring back biomechanics' expert, Bill DeSimone, to discuss an exercise technique called ‘Negative' Training. Negatives are performed by substantially slowing down the lowering phase (negative phase) of the repetition, thereby, increasing the intensity of the exercise you are performing.  Bill starts off addressing the recent surge in popularity of Negative training and its subcategories; Negative Only training, Forced Negatives, Static Contractions and Negative Emphasized training.  We cover: Can Negatives build bigger muscles compared to conventional high intensity protocols?  Thoughts on when to use negatives as a good tool. Different types of negative protocols. A novel way of looking at ‘plateaus' – the point where the trainee doesn't seem to be getting       any stronger.   The potential dangers of negative training and how to avoid the big mistakes?   Listen to this episode and get positively InFormed on negative training.  Enjoy!Negative Push-up video: https://youtu.be/65JduvWc8AENegative Chin-up video: https://youtu.be/B44dYlm5H_8Failed Squat video: https://youtu.be/8NAEEeqVragBill DeSimone Website: Optimalexercisenj.comBill DeSimone - Congruent Exercise: https://www.facebook.com/CongruentExerciseAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

We continue our conversation with Gary Taubes, journalist and author of the bestseller Why We Get Fat. In this episode Gary reveals a pet peeve of his: the establishment still considers Ketogenic and Low Carbohydrate/High Fat (LCHF) diets very unhealthy ways to eat, even though the recent resurgence of those diets has generated scores of clinical trials that appear to support the safety and effectiveness of this way of eating. Exasperated, he wrote an article  on the subject, which was published in Canada's, The Globe and Mail. Gary gets emotional when he relates a story a doctor told him about a patient, newly diagnosed with type-2 diabetes, whose health improved dramatically by following a LCHF diet. We discuss President Clinton's success on a vegan diet. Gary has a strong response for those who think that such success stories are just anecdotes, not science. We then consider what to do when your doctor tells you to get off the LCHF diet regardless of your success. The episode ends with speculation on whether LCHF diets will ever be endorsed by the American Dietary Association (ADA) and the American Heart Association (AHA).http://garytaubes.com/  Gary's books:http://garytaubes.com/works/books/good-calories-bad-calories/http://garytaubes.com/works/books/why-we-get-fat/http://garytaubes.com/works/books/the-case-against-sugar-2016/Gary's Globe And Mail article:https://www.theglobeandmail.com/opinion/minimal-carbs-lots-of-fat-incredible-results-but-no-science/article37402123/ Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

Biomechanics expert Bill DeSimone is back by popular demand for the 3rd time! In this episode, a deep look and discussion into the latest internet sensation—the barbell hip-thrust and related movements. What is a barbell hip-thrust? What are the benefits? Does it work as advertised? Is it worth the risk?DeSimone, together with Adam and Mike go on to offer critical insight into potentially better alternatives, answer the most commonly asked questions, and moreover, remind us that not all exercises are created equal and each needs to be analyzed objectively for safety and efficacy. Listen and learn how we set apart the popular exercise crazes from those worth doing BodyBuilding.com – Barbell Hip Thrusthttps://www.bodybuilding.com/exercises/barbell-hip-thrustBill DeSimone WebsiteOptimalexercisenj.comBill DeSimone - Congruent Exercisehttps://www.facebook.com/CongruentExerciseAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

Dr. James Fisher is a researcher & senior lecturer in sports conditioning & fitness at Southampton Solent University in the United Kingdom. He went on to complete his PhD, titled “The Scientific Application of Resistance Training”, through Nottingham Trent University.On this episode, Adam, Mike & James discuss exercising for health & strength vs. exercising for sports & fitness. Off the top, James clearly states that resistance training is essential to both good health & sports performance and Adam shares the advice he gives his clients looking for “sport-specific” workouts. Then they all weigh in on the “fads & fashions” like CrossFit, Bootcamps & Functional training programs.James draws on his personal experiences as a fitness professional; strength and conditioning coach to amateur, professional, national and international athletes; GB wheelchair basketball coach at the London 2012 Games; and published researcher and reviewer to deliver the theoretical and practical knowledge required for future progression of health, fitness and sporting success.https://www.solent.ac.uk/staff-profiles/academic-profiles/james-fisher/james-fisherAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

Gary Taubes' groundbreaking book “Good Calories, Bad Calories,” is stimulating and challenging , yet requires substantial time and attention to fully grasp.  Hence, in 2010 Mr. Taubes  wrote national bestseller, “Why We Get Fat” highlighting the key points of his first book and making it accessible to everyone.  In this episode, Adam and Mike and guest host, InForm Fitness instructor, Neil Holland, interview Taubes to reveal his simple message: The widespread theory of caloric intake exceeding expenditure leading to obesity is flawed, and instead, our focus needs to be on the amount of carbohydrates consumed.  Adam asks the million-dollar question, “Can we live without carbohydrates?” and relative to that, Taubes' verdict on fruit. Unparalleled in his impact on the field of nutrition and physiology, Taubes' accolades are too many to list, including degrees from Harvard, Stanford and Columbia. Many fans of his work, including “The Case Against Sugar,” will appreciate how the information presented herein is sound and entertaining, with the unexpected bonus being a sneak-peak into Taubes' upcoming book!http://garytaubes.com/  Gary's books:http://garytaubes.com/works/books/good-calories-bad-calories/http://garytaubes.com/works/books/why-we-get-fat/http://garytaubes.com/works/books/the-case-against-sugar-2016/Gary mentioned during interview, ‘The Physiology of Taste' by Jean Anthelme Brillat-Savarin:https://www.amazon.com/Physiology-Taste-Jean-Anthelme-Brillat-Savarin/dp/160386224Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout & to find a location nearest you:http://bit.ly/Podcast_FreeWorkout

An indepth dive into single joint and multi joint exercise movements with Dr. James Fisher, researcher & senior lecturer in sports conditioning & fitness at Southampton Solent University in the United Kingdom.https://www.solent.ac.uk/staff-profiles/academic-profiles/james-fisher/james-fisherAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution: http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you:http://bit.ly/Podcast_FreeWorkoutInform_Ep 55_Fisher 1_March14.mp3 Arlene [00:00:01] The Inform Fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of Inform Fitness studios a small family of personal training facilities specializing in safe efficient high intensity strength training. In this podcast Adam and Mike interview experts and scientists and discuss the latest findings in the areas of exercise nutrition and recovery what Adam calls the three pillars. This show also aims to debunk the sacred cows popular misconceptions and urban myths in the field of health and fitness.  Arlene [00:00:43] On this episode an in-depth dive into single joint and multi joint exercise movements with Dr. James Fisher researcher and senior lecturer in sports conditioning and fitness at South Hampton Solent university in the United Kingdom.  James [00:00:59] Things that this debate has come around. Is there a need for these additional single joint exercises or can we get a lot or all of the same benefits from only multi joint movements. And if we can and can we really abbreviate workouts down on the more abbreviated or workout becomes the more we might be able to get more people to exercise and simplify protocols for people that currently perceive exercise to be complicated and time consuming.  Adam [00:01:29] Welcome to the show I'm really happy to have Dr. James Fisher with us today. It's been a while since we've done a podcast is starting our fifth season and couldn't be happier to kick it off with Dr. James Fisher.  Adam [00:01:41] Dr.Fisher is a researcher and senior lecturer in sports conditioning and fitness at South Hampton Solent university in the United Kingdom. Dr. Fisher completed his HD from Nottingham Trent University and he has published more than 70 peer reviewed journal articles relating to exercise physiology and athletic performance. Much of his research considers methodological approaches to resistance exercise including modalities and advanced training techniques. He's also publish critical commentaries challenging existing paradigms and practices that have higher risk of injury and lack evidence of efficacy. So indeed he has publicly challenged which I like the notable academics and fallible processes in an attempt to ensure that scientific publications pertaining to resistance exercise preserve honesty and application. Finally James has published multiple large review articles aiming to provide trainers and trainees with an evidence based approach to optimizing resistance exercise for improving muscular strength purchase fee and cardiovascular fitness. So he sees as a priority of his academic position too to bridge the gap between what science says and what people are actually doing out there in the real world. James also by the way was a great Britain Paralympic basketball coach from 2008 to 2013 including the London 2012 Games. Very cool. He has been a tutor with the UK Anti-Doping organisation and is an IFBB accredited weight training prescription specialist and he speaks all around the world. With any remaining time he well he sleeps now actually. He is a proud husband and father and a competitive cyclist. Welcome James.  James [00:03:23] Thank you very much Adam and thanks for that introduction. It's amazing what I can write them myself send them across.  Adam [00:03:29] Actually we're going to talk about today James. We talked about this earlier. We want to talk about compound movements very simple movements. Won't you just help us define. First of all the difference between a compound movement and a simple movement or is otherwise known as multi joint movement and single joint movements.  James [00:03:45] Yeah absolutely. So let's start with a single joint. So a single joint or an isolation movement is a movement normally around one axis or around a single axis. It's normally a single muscle or muscle group working to perform that movement in a rotary fashion which is the way the body works for example a knee extension or a knee curl bicep curl or TRICEP EXTENSION. In contrast the compound movement has a linear output because it's multiple joints working around a rotary fashion but because there are multiple joints the outcome is linear. So it's normally a chest press an overhead press a leg press because it's multiple joints it's multiple it's multiple muscle groups to produce stop that movement.  Adam [00:04:29] Very good. We've covered this before in other episodes but I wanted to just review that real quick before we get into the weeds here. So what is the debate between compound movements and simple movements? James [00:04:40] Well I guess the debate sort of springs back to where resistance trading as we as we probably currently see it as a product of body building originates from from having a high volume of training and the perception that we need to target muscles individually as well as left heavy weights by doing come from movements. And of course you know also obviously Arthur Jones obviously said or suggested that the last didn't get sufficient stimulus from things like a pull down or a chain exercise because they were the stronger muscle. So there was a need to do a single joint movement in the likes of the pullover and we know where that kind of led with Nautilus and so forth. So you know I think that this debate has come around of of you know is there a need for these additional single joint exercises or can we get a lot or all of the same benefits from only multi joint movements. And if we can then can we really abbreviate workouts down on the more abbreviated or workout becomes the more we might be able to get more people to exercise and simplify protocols for for people that currently perceived exercise to be complicated and time consuming.  Adam [00:05:54] Yeah you know that reminds me when you talked about the bodybuilding world feeling that these single join or simple movements are necessary to build muscle and create hypertrophy hypertrophy is a fancy word for just getting getting big getting swaddle reminds me of an episode we did with the body builder Doug Brignole and he is he's of the belief that you definitely need to do single joint movements for hypertrophy for sure and multiple sets in large volume and really kind of pooh poohed the idea that you need movements for that effect.  James [00:06:30] Yeah. I think a lot of bodybuilders do this because they you know let's take a typical bodybuilding workout of you know very high volume you know five to 10 sets of exercises and an hours and hours spent in the gym doing various split routines. Well if they're going to target a single muscle group or only a couple of muscle groups in a workout. But they want to allocate two hours of time to training. Well they're not going to they're probably not going to allocate themselves through 20 or 30 sets of a bench press or a chest press or a shoulder press so they add in multiple single joint movements which is understandable for variety. And if they feel that that volume is necessary but I think that this is the way the question has arisen is that volume really necessary. We all know the kind of single multiple set debate but but I guess that this is a transitioned into a single joint multi joint exercise. I know bodybuilders still like the single joint movement but I think for the masses there the evidence points in a different direction.  Adam [00:07:35] Okay. So speaking of evidence. So you did a review article. I'll read it. I'll read the title it's called a review of the acute effects of long term adaptations of single and multi joint exercises during resistance training. Well why don't we start with the conclusion. Well what what did you end. We can get it. You know we can kind of break down a little bit but what what did you ultimately find out when you compared the efficacy of multi joint exercises versus single joint or combination thereof.  Adam [00:08:03] Yeah. So the preponderance of research was done on upper body muscles. So for example the biceps and triceps most of the measurements are taken on the limb muscles rather than the torso muscles so that's worth clarifying. First of all the conclusions basically all out there. There are no benefits to performing single joint movements in addition to multi joint exercises. So to put that in context if you're looking for a bicep or tricep growth then performing a multi joint movement such as the chest press or a lap pulled down will produce let's say a lot pulled down will produce similar growth in the biceps and strength increases in the biceps as a lot pulled down and a bicep curl. And the same thing is true for the triceps less has been done to look at the muscles of the trunk. Very little has been done to look at the muscles of the lower body. So those are the conclusions from the paper.  Adam [00:08:59] OK. So one of the markers you used to test and compare was this thing called electro Myo graphic activation.  James [00:09:06] Yeah.  Adam [00:09:06] Otherwise known as what. As EMG.  James [00:09:09] SEMG surface yeah.  Adam [00:09:12] It would be interesting for some of our listeners understand some of the tests are actually occurring and how researchers are actually testing these things. So what exactly is that. By the way.  James [00:09:21] So surface EMG is basically you put electrodes on a muscle and you measure the amount of electrical activity within the muscle. So as it contracts has a higher degree of electrical activity and you're measuring that across a course of muscle. This is generally a proxy for motor unit activation which which is basically the. Which includes the activation of muscle fibers or the recruitment of muscle fibers so where we see higher EMG readings. That's generally a perception that there are more motor units being activated and more muscle fibers being recruited.  Adam [00:10:00] So what you're finding then when you're comparing multi joint exercise is the single joint exercise you're finding that the EMG activation is the same regardless.  James [00:10:11] We found that the EMG was pretty similar and there was a couple of studies. There was a study that springs to mind with the lower body for this for EMG actually where we found you know very similar activation the quadriceps whether you're performing a leg press or a knee extension. So yes the muscle activation seems to be pretty similar perhaps marginally higher for four single joint movements which is which is something the bodybuilders will lean against to say oh well that's higher due to recruitment but if I take away from or if I thought the detract from electro Magnifique it's only an acute measure. So it's only a snapshot in time. So so whilst it might imply a measurement of muscle activation which is like I said it's only a proxy. Oh sorry I might give a measure of muscle activation. It only gives a proxy for motor unit recruitment muscle fiber equipment and doesn't give any guidance towards muscle fiber adaptation both for strength or muscle cross-sectional area. So a surface EMG is a great tool for scientists to play with but I constantly tell practitioners honestly it doesn't mean a lot in the real world. What you want to look at is is chronic studies. I've looked at muscle size and muscle strength.  Adam [00:11:36] So you're saying that there is not a correlation between necessarily higher muscle activation or muscle recruitment towards muscle hypertrophy or strength.  James [00:11:46] Yeah I think that's a fact. I think that fair common. I don't think that there is a good a good relationship between the two. And like I said it's a service life elected mammography is really a snapshot in time so its logic suggests that if you see higher muscle activation and that does equate to motor unit activation and muscle fiber recruitment then that exercise would be better for growth and strength. And it's completely logical to assume that but the test is will instead of just looking at self of mammography let's look at the muscle. Did it get bigger and did it get stronger. And let's look at it over time rather than a snapshot. So let's look at it over 8 10 12 24 weeks and when we do that we don't see differences.  Adam [00:12:34] You also looked at besides surface level activation you also looked at muscle damage and fatigue. Correct?  James [00:12:40] Yeah absolutely.  Adam [00:12:41] And so there's a correlation there like for example that you found that a single joint exercises if I remember correctly that the single joint exercises created slightly more muscle damage and fatigue than this multiple joint exercises. Yet once again you didn't see much difference in my approach for your strength gains.  James [00:12:59] Yeah absolutely. So yeah the studies really really do support if you do a single joint movement then that's going to produce a greater fatigue in that muscle compared to multi joint movement. So if I do a bicep curl then that's going to produce great fatigue in the biceps then a pull down exercise.  Mike [00:13:20] That's what Brignole is kind of his point is that maybe he's saying and that's why he supports that.  James [00:13:26] From what I can gather from the podcast that you did with Doug. Yeah I think that's why he was getting at and he talked a bit about muscle damage as a product of the single trade movements. But again this is moving out of my my remit it muscle damage is a very very big research area and it's not my specific area. There's a guy called Philippe Moss over in Brazil who's an expert in this and more recently he suggested against single measurements of muscle damage are really not a good indicator of long term muscle growth there needs to be a kind of a sustained or that needs to be a sustained amount of muscle damage berfore the muscle will kind of consider adding size to that. So my fiber and I think size of the muscle and then of course that needs to be appropriate recovery between trainer sessions. So it's not just a single dose.  Mike [00:14:17] I guess the trick is to figure out how to calculate what that dose is how much damage is necessary.  Adam [00:14:24] You know how much recovery is necessary based on that damage.  James [00:14:28] Well these are the key questions because we can we can all go into the gym and cause a massive amount of muscle damage. Or we go way beyond what we need to do and therefore you know creating quite debilitating effects towards recovery. And I think that this is where the high intensity training community are far more measured in their approach that you take that you perform a minimal amount of muscle damage or minimal stimulus to promote recovery adaptation.  Adam [00:14:59] Yeah well being in the trenches for as many years I've been training thousands Mike and I trained thousands of people. It varies from individual as well you know. So some people recover a lot faster than others some people can even go that deep and get to that level of muscle. So it's really becomes an observational thing and experience as an instructor to to figure out for the individual what what is best for them how deep to go how much inroad how much recovery if any for.  Mike [00:15:26] And frequency as well. Yeah.  Adam [00:15:30] But getting back to that to the topic of compound versus simple movements and of course this is related. Did you find that for compound movements do you need more recovery than simple movements if you did say for example a workout that had all simple movements and then you compare that to work out that were primarily compound movements and did you look at the recovery ability for each.  James [00:15:53] OK. You put me on the spot bit. I don't recall whether we had a paper that had looked at the long term response fatigue or discomfort. There is a paper that springs to mind again by I think a Brazilian guy called SUA Suarez. I think it was and he looked at recovery in single joint movements. I think it was in the bicep curl and he sort of reported a high high degree of dogs kind of muscle fatigue. You know 48 and I think even extended 72 hours so but I don't recall that being a study which compared single joint multi joint for that I might be I may be wrong if I go back and look at the paper it was published a couple of years back so.  Adam [00:16:37] What is it. Well obviously this is a consideration and these are one of the questions that we need to be answered over time as we do more research and exercise. So a lot of question marks obviously. So in conclusion let let's wrap this up. I just wanted to ask now about application. So here we find that it doesn't seem that there is much of a difference between the effectiveness of simple joint movements versus compound movements. So. Would you therefore suggest that people if they wanted to work out or trainers as they train their clients do they do primarily do you recommend that primarily do the multi joint exercises over the single joint. Mix them up alter or what.  James [00:17:20] So so to wrap up the research generally suggests that there are no greater adaptations to performing single joint in addition to multi joint exercises that really multi joint exercises are sufficient with the exception of the lumbar expenses. So I've performed or I've conducted a few studies where we've looked at the low back and we've used the medics medical lumbar extension machine. We've looked at deadlifts squats we've looked at hip thrusts we've looked at kettlebell swings and we found that all of these as multi joint movements don't provide sufficient stimulus to increase the strength of the lumbar expenses. So it looks like this muscle because of the nature of the pelvic rotation and therefore the activation of the glutes and the hamstrings this muscle does need specific training. Isolate the training and we might find the same thing is true for other muscles. For example the gastric themis might not get sufficient stimulus from a like pressure or a squat exercise. But at the moment the preponderance of evidence suggests that multi joint exercises are sufficient. Now the way I pitch this from a practical perspective is that a trainer or a trainee should perform multi joint compound movements first in that workout. So if you said to me you've only got one workout to do today well I might do a deadlift or like press if you said you've got two workouts I might add a chest press or an overhead press a third a third exercise might be another compound movement a fourth might be an additional compound movement. So I'm prioritizing in the first maybe four or five exercises compound movements. Now if people feel like they can do four or five compound movements to a high enough intensity of effort to stimulate good adaptation and they want to do more well then they might move into targeting the biceps for the bicep curl or the deltoid through the lateral raise or the quadriceps for the knee extension. And I don't think that there's necessarily anything wrong with that. If they want to perform a higher volume of trading but I think you're really dealing with the minutiae of adaptation. Now I think you're probably going to get most of the adaptations in the multi joint and then the best maybe a little bit more from the single joint but of course we have to remember those single joint movements might incur a greater degree of fatigue and discomfort which might prevent a workout sooner the next workout being sooner rather later.  Adam [00:19:56] Right, recovery. And I also think you mentioned that there is a place for single joint movements for example to correct muscular imbalances. So it's not like we're throwing single joint movements out you know they do have their place and also like you said there are certain muscle groups like maybe the calves and biceps and I do want to know by the way as a bit of a plug when you talked about the lumbar medics machines all our Inform Fitness studios have the medics lumber machines in order to isolate the lumber and fix the hips and place because that is a very difficult muscle group to isolate and therefore strengthen. And we've we've known that for years and that's why we have those machines at Inform Fitness, a little shameless plug right there.  James [00:20:39] Well they are most important machines exist in resistance training with the research we've done we see huge strength increases even in you know competitive powerlifting that can squat 300 something kilos you know 700 800 pounds that have you know lower back no stronger than mine and for clarity I don't squat those kind of weights.  Adam [00:21:02] All right. You are a big strong guy though so you're very modest as well. Thank you so much James. That was great. What's next? What's next for the research in this are you doing anything else right now? James [00:21:13] Yeah so we've done another study looking at this right. We've looked at so I said most of the research was upper body. We've done another study looking at this in the lower body and it's not published yet so I generally don't get into too much detail. But we have the group that performed knee extension and leg curl exercise on a group that performed only leg press exercise and as a spoiler. We found that both groups made...  Adam [00:21:39] You are hearing it here first folks.  James [00:21:40] Yeah absolutely. Both groups made a fact what they did is the participants trained one leg with knee extension unlike curl on one leg would leg press. And we found that's quite a nice research design because it accommodates kind of nutritional variance or sleep variance genetics or it's things like that. And we found similar adaptations to both groups. Both groups improved to a significant increase. A significant amount on all the single joints of both the knee extension and the like. And on the leg press irrespective of why exercises they did we could use this to say well maybe this allows variety maybe for the next eight weeks all I need to do is train on a leg press but after that maybe I could do knee extensions and leg curl.  Mike [00:22:26] For like you're committed trainer a trainee rather who is in there to to get strong or whatever other long term people I think that variability is actually very important.  Adam [00:22:35] Psychologically psychologically why not.  Mike [00:22:37] Yes.  Adam [00:22:37] And there's no difference one way or the other. Why not. Right. Again James thank you so much. Dr. Fisher.  James [00:22:43] Thank you very much gentlemen. Thank you.  Arlene [00:22:45] This has been the Inform Fitness podcast with Adam Zickerman. For over 20 years Inform Fitness has been providing clients of all ages with customized personal training designed to build strength fast. Visit Inform Fitness dot com for testimonials blogs and videos on the three pillars... Exercise nutrition and recovery.  

Adam Zickerman and Mike Rogers of InForm Fitness dispel some exercise myths that are often touted as truth by some popular TV trainers who are vying for ratings or authors who are looking to sell books. While some fitness myths are harmless, others might cause injury or simply just waste your time.Adam Zickerman's Book – Power of 10: The Once-A-Week Slow Motion Fitness Revolution: http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit: http://bit.ly/Podcast_FreeWorkoutThe InForm Fitness Podcast is brought to you in part, by Audible - get a FREE audiobook download and 30-day free trial at www.audibletrial.com/InBoundYou will find over 180,000 titles to choose from and to listen to through your iPhone, Android, Kindle or mp3 player.  Support the InForm Fitness Podcast by visiting www.audibletrial.com/InBoundIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at tim@InBoundPodcasting.com 

In our latest Podcast, Adam Zickerman and Mike Rogers welcome Laura Crump Anderson, InForm's Equestrian Fitness Specialist, to discuss the importance of being your strongest and fittest for your athletic sport. Whatever your sport may be, all athletes need to train smart if they want to stay in the game!Specific to this Podcast, however, Laura's shameless obsession is clear – the Equestrian Athlete. Laura unwaveringly asserts that your horse is not the only athlete and excellence takes two to Tango. If you are an Equestrian, your horse depends on you being in your best physical shape, period. Regretfully, many overlook this critical fact. If you consider yourself, and not just the horse, to be the competitive athletes you both truly are, the hard message is this: Equestrians need to build muscle to their optimal capacity! Most obviously, muscle protects the Rider's body from the beating the sport takes on themselves, but equally because a stronger Rider serves the HORSE exponentially! Ironically, the Equestrian will fully appreciate the distinction – if not for yourself, strive to be your strongest if only for the horses you LOVE! Equestrians are so admirably dedicated to their horses, but often at the expense of themselves in a multitude of ways. Every Rider, from Coast to Coast, possesses a sincere love for their horses. In Virginia – give Laura 20 twenty minutes just once a week and she will give you AND your horse the essential competitive edge you seek, not to mention a better life with less injury.No one serves the (human) athlete better than we do at InForm Fitness. Obsessions aside, whatever your athletic sport may be, InForm Fitness can custom design a program for anyone looking to take their athletic edge to the next level, whether that be from your sedentary desk job to being in the best shape of your life, OR for the elite athlete inside you screaming to get out!Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution: http://bit.ly/ThePowerofTen For a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit: http://bit.ly/Podcast_FreeWorkoutAdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution: http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit: http://bit.ly/Podcast_FreeWorkoutThe InForm Fitness Podcast is brought to you in part, by Audible - get a FREE audiobook download and 30-day free trial at www.audibletrial.com/InBoundYou will find over 180,000 titles to choose from and to listen to through your iPhone, Android, Kindle or mp3 player.  Support the InForm Fitness Podcast by visiting www.audibletrial.com/InBoundIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at tim@InBoundPodcasting.com  

Our guest today is a longtime client of the Manhattan InForm Fitness location and who's name is Michael Derchin. Michael is a cancer survivor who shares his story of profound loss, perseverance, and a lesson that proves you are never too old to make some positive changes and progress in your life.Bon Jovi - One Wild Night (featuring our guest, Michael Derchin on backing vocals!) https://www.youtube.com/watch?v=NaNi8j36Gio 2:30 mark in the song you can hear Mike's primal scream ion the songAdam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkoutThe InForm Fitness Podcast is brought to you in part, by Audible - get a FREE audiobook download and 30-day free trial at www.audibletrial.com/InBoundYou will find over 180,000 titles to choose from and to listen to through your iPhone, Android, Kindle or mp3 player.  Support the InForm Fitness Podcast by visiting www.audibletrial.com/InBoundIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at tim@InBoundPodcasting.com 

Adam Zickerman is joined by personal trainer, author, and speaker Simon Shawcross to discuss the state of high-intensity training methods across the globe. What are the different philosophies associated with high-intensity training and some of the commonalities regarding this protocol as practiced around the world.http://simonshawcross.comAdam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution: http://bit.ly/ThePowerofTen For a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit: http://bit.ly/Podcast_FreeWorkoutThe InForm Fitness Podcast is brought to you in part, by audible - get a FREE audiobook download and 30-day free trial at www.audibletrial.com/InBoundIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at Tim@InBoundPodcasting.com 

Cathryn Jakobson Ramin who is an investigative journalist, a Lecturer, and the Author of the book Crooked: Outwitting the Back Pain Industry and Getting on the Road to Recovery, which is a brilliant and comprehensive book that is essential to millions of back pain sufferers and health-care professionals.Cathryn Jakobson Ramin shatters assumptions about surgery, chiropractic methods, physical therapy, spinal injections, and painkillers and addresses evidence-based rehabilitation options describing in great detail, how to avoid therapeutic dead ends while saving money, time, and considerable anguish.Cathryn Jakobson Ramin's Website: https://www.cathrynjakobsonramin.comDownload the audiobook Crooked: Outwitting the Back Pain Industry and Getting on the Road to Recovery in Audible: www.audibletrial.com/InBoundAdam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution: http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit: http://bit.ly/Podcast_FreeWorkoutThe InForm Fitness Podcast is brought to you in part, by audible - get a FREE audiobook download and 30-day free trial at www.audibletrial.com/InBoundIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at Tim@InBoundPodcasting.com 

“There are three pillars to living a healthy and balanced life. Exercise - Nutrition - Rest & Recovery” - Adam ZickermanBoard-certified Head and Neck Surgeon and Transcendental Meditation Instructor Dr. Benjamin Asher join Adam Zickerman and Mike Rogers to discuss the value of rest and recovery through mindfulness and meditation.http://benjaminashermd.comMindfulness Resources:Learn to meditate with our free basics pack, a 10-day beginner's course that guides you through the essentials of meditation and mindfulness. It'll give you a solid foundation to build your practice on.www.headspace.com/headspace-meditation-appDr. Richard Brown Breathing Workshops- https://www.youtube.com/watch?v=vpr89Z1r6Lohttp://www.breath-body-mind.comThe InForm Fitness Podcast is brought to you in part, by Audible - get a FREE. audiobook download and 30-day free trial at www.audibletrial.com/InBoundYou will find over 180,000 titles to choose from and to listen to through your iPhone, Android, Kindle or mp3 player.  Support the InForm Fitness Podcast by visiting www.audibletrial.com/InBoundHow to Meditate - Lawrence LeShan PhDAdam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkoutIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at Tim@InBoundPodcasting.com

Exercise/Recovery/Nutrition. The three pillars necessary to build muscle, burn fat, and to supercharge your metabolism. Episode 48 of the InForm Fitness Podcast focuses on nutrition.Adam Zickerman is joined by celebrity chef, Judson Todd Allen who presents the diet that helped him lose 160 pounds, featuring 60 guilt-free recipes packed with powerhouse flavor created especially for The Spice Diet.Chef Judson's diet plan is heaven for food lovers. Using the principles of food science, he offers a way to eat that feels indulgent as it satisfies food cravings and reduces appetite. His program will not only help listeners break their addiction to unhealthy foods without feeling deprived but will also inspire them to get into the kitchen to prepare irresistible, healthy meals.The Spice Diet provides a full weight-loss program that includes meal plans, creative spice blends, easy-to-prepare recipes, and a heaping helping of motivation.https://judsontoddallen.comhttps://www.facebook.com/TheSpiceDiet/https://www.instagram.com/thespicediet/Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTen For a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkoutThe InForm Fitness Podcast is brought to you in part, by Audible - get a FREE audiobook download and 30-day free trial at www.audibletrial.com/InBound.You will find over 180,000 titles to choose from and to listen to through your iPhone, Android, Kindle or mp3 player.  Support the InForm Fitness Podcast by visiting www.audibletrial.com/InBoundIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at Tim@InBoundPodcasting.com

Adam Zickerman and Mike Rogers of InForm Fitness are joined by Dr. Peter Attia to discuss the studying of the studies that we are constantly barraged with through the news and in our social media feeds.  Dr. Attia explains the mechanics of scientific research and how to distinguish the relationship between showing cause and effect in an effort to become more equipped in understanding and possibly mistrusting the information we are given regarding exercise, nutrition, disease prevention, and more.Dr. Peter Attia is the founder of Attia Medical, PC, a medical practice in New York City and San Diego that focuses on the applied science of longevity. Dr. Atti also happens to be a client of InForm Fitness.Dr. Peter Attia's Website: https://peterattiamd.comRichard Feynman on Scientific Method (1964) https://www.youtube.com/watch?v=0KmimDq4cSUDo We Really Know What Makes Us Healthy? By GARY TAUBES  https://www.nytimes.com/2007/09/16/magazine/16epidemiology-t.htmlAdam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkoutThe InForm Fitness Podcast is brought to you in part, by Audible - get a FREE audiobook download and 30-day free trial at www.audibletrial.com/InBound.You will find over 180,000 titles to choose from and to listen to through your iPhone, Android, Kindle or mp3 player.  Support the InForm Fitness Podcast by visiting www.audibletrial.com/InBoundIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at Tim@InBoundPodcasting.com

Adam Zickerman and MikeRogers discuss something the vast majority of us take for granted every day, our balance. Some of the myths and facts regarding the maintenance of our balance through the myriad training methods practiced in gyms all over the country, some of which are downright dangerous.Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkoutThe InForm Fitness Podcast is brought to you in part, by audible - get a FREE audiobook download and 30-day free trial at www.audibletrial.com/InBound.You will find over 180,000 titles to choose from and to listen to through your iPhone, Android, Kindle or mp3 player.  Support the InForm Fitness Podcast by visiting www.audibletrial.com/InBoundIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at Tim@InBoundPodcasting.com

To accomplish your fat loss goals, the efforts don't stop after your 20-30 minutes a week in the gym.  Your habits in the kitchen are equally as important.  You've heard it many times here on the podcast that if you want to lose fat, you can't out-exercise a bad diet.  The founder of InForm Fitness, Adam Zickerman and the general manager of the InForm Fitness location in NYC, Mike Rogers provide some easy-to-follow nutritional tips to expedite the results you are looking for.Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkoutThe InForm Fitness Podcast is brought to you in part, by audible - get a FREE audiobook download and 30-day free trial at www.audibletrial.com/InBound.You will find over 180,000 titles to choose from and to listen to through your iPhone, Android, Kindle or mp3 player.  Support the InForm Fitness Podcast by visiting www.audibletrial.com/InBoundIf interested in producing a podcast of your own, like The InForm Fitness Podcast, contact Tim Edwards at Tim@InBoundPodcasting.com  

At the time of this recording we are smack dab in the middle of the 2018 Winter Olympics and a lot of us are camped out in front off the TV cheering on the Americans in their favorite winter sports, like ice hockey, figure skating, snow boarding, and skiing just to name a few,  while others are actually headed to the ice or to the slopes themselves.So how does all that tie into a podcast about slow-motion, high-intensity strength training? Though you may not find Olympic athletes training at the several InForm Fitness facilities across the US, Mike and Adam have heard numerous reports from their clients how the Power of Ten Protocol has shown significant results to improve a skiers performance and endurance while enjoying their time on the mountain.Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTenFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkout For information regarding the production of your own podcast just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com   

Adam Zickerman and Mike Rogers discuss how developing an extreme attitude toward a reasonable plan is a formula for success in diet and exercise.To find an Inform Fitness location nearest you visit www.InformFitness.com.To purchase Adam Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com

Adam Zickerman and Mike Rogers of Inform Fitness are joined by Luke Carlson of Discover Strength to discuss a book authored by Greg Mckeown titled Essentialism: The Disciplined Pursuit of Less. The principles described in this book directly apply to the slow motion,The principles described in this book directly apply to the slow motion, high-intensity, strength training protocol practiced at all 7 InForm Fitness locations across the country and the 3 Discover Strength location in and near Minneapolis, Minnesota of which Luke is the founder and CEO.Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTenGreg McKeown - Essentialism -The Disciplined Pursuit of Lesshttp://bit.ly/Essentialism_Amazonhttp://bit.ly/Essentialism_AudibleFor a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkoutIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. For information regarding the production of your own podcast just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com

We are welcoming back our guest from Episode 20, Bill DeSimone. As you might remember Bill is a personal trainer himself and the author of the book, Congruent Exercise: How To Make Weight Training Easier On Your Joints. The reason we have invited Bill back to join us is to discuss Episode 36 that was released a couple months ago featuring body-builder Doug Brignole. Doug too is an author and his book is titled Million Dollar Muscle: A Historical and Sociological Perspective of the Fitness Industry. Today Bill, Adam, and Mike will be comparing and contrasting their different methodologies and philosophies regarding weight training with that of Doug Brignole. Bill DeSimone - Congruent Exercise: How To Make Weight Training Easier On Your Joints http://bit.ly/CongruentExercise Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolutionhttp://bit.ly/ThePowerofTen Doug Brignole - Million Dollar Muscle: A Historical and Sociological Perspective of the Fitness Industry http://bit.ly/MillionDollarMuscle To find an Inform Fitness location nearest you visit www.InformFitness.com. If you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com or visit www.InBoundPodcasting.com

Strength care is health care!  Building muscle throughout your lifetime has many more benefits than just burning fat so you can look good and maintain your functionality.  Mike Rogers shares intimate details of how building muscle can actually assist you in staving off disease and quite possibly even save your life. To find an Inform Fitness location nearest you visit www.InformFitness.com. To purchase Adam Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen If you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com or visit www.InBoundPodcasting.com

Is it possible to actually be stronger in your 60's than you were in your 30's? It is if you ask Broadway theatrical lighting designer, Ann Wrightson! Ann has been an InForm Fitness client for 15 years and is stronger than ever. Did we mention that Ann has been nominated for a Tony Award? For her impressive resume and examples of her lighting designs visit https://www.annwrightson.com To find an Inform Fitness location nearest you visit www.InformFitness.com. To purchase Adam Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen If you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com or visit www.InBoundPodcasting.com

Episode 39 is inspired by the Functional Fitness Movement and for those who subscribe to the notion we should train and strengthen our bodies in ways that mimic the activities of our daily life. Adam Zickerman, Mike Rogers, and Sheila Melody discuss the dangers of participating in this form of exercise.Joining the conversation is InForm FItness client and filmmaker Davis Carlson. David has produced several amazing videos for InForm Fitness: Intensity - www.youtube.com/watch?v=h0ca4DoWh8A Mobile Gym - www.youtube.com/watch?v=wHXsL635i8U Testimonials: www.youtube.com/watch?v=U9cXf1R68-8 www.youtube.com/watch?v=IL6OoBRtwkoAdam mentioned in this episode that our old friend from Episode 19, Bill DeSimone, has a series of videos regarding congruent exercise: www.youtube.com/user/CongruentExerciseTo find an Inform Fitness location nearest you visit www.InformFitness.com.To purchase Adam Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com or visit www.InBoundPodcasting.com

The Power of Ten workout, as discussed here at The Inform Fitness Podcast, is a high-intensity, slow-motion strength training protocol closely modulated with your very own one-on-one, personal trainer. Here in Episode 37 we discuss the potential dangers of not closely modulating a high-intensity exercise program such as CrossFit, excessive spin classes, or marathon training.  Working out under very extreme conditions could result in a rare but serious health condition called rhabdomyolysis (rhabdo).  Rhabdo occurs when muscle tissue breakdown results in the release of a protein (myoglobin) into the blood that can result in kidney failure.  In this episode, we explain the symptoms rhabdo, the short & long-term effects, and how can you avoid it?Good Morning America recently reported on the dangers of rhabdo: https://www.youtube.com/watch?v=KqMXSN-1HA4To find an Inform Fitness location nearest you visit www.InformFitness.comTo purchase Adam Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com

Professional bodybuilder, author, trainer, and biomechanics expert Doug Brignole joins us here on Episode 36 of the InForm Fitness Podcast.Doug will share his deep knowledge of and training principles, including compound movements vs isolation movements, exercise vs. recreation, the pros and cons to adding variety to your workouts, static vs dynamic exercises, the proper forms of exercise to improve your balance and core strength, and intensity & recovery.For more information about Doug Brignole:http://www.greatestphysiques.com/doug-brignole/http://billcomstock.net/bodybuilding/biomechanics/To purchase Doug Brignole's book, Million Dollar Muscle: A Historical and Sociological Perspective of the Fitness Industry click this link to visit Amazon: http://bit.ly/MillionDollarMuscleTo purchase Adam Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenTo find an Inform Fitness location nearest you visit www.InformFitness.com If you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com

Six months since launch, 34 informative and thought provoking episodes, and over 10,000 downloads!In celebration, Episode 35 is a re-release our very first episode, "Adam, You Look Like Crap!" Hear what inspired Adam Zickerman to build InForm Nation up from a small basement studio in Long Island, with just a few machines, to the growing force we are today.For those of you who joined us late and have not had a chance to hear how Adam Zickerman started InForm Fitness, we are re-releasing our very first episode titled, Adam, You Look Like Crap!Subscribe now for future episodes that will teach you how to reboot your metabolism, burn fat, and build muscle with the revolutionary Power of 10, the high intensity, slow motion, strength training system that's so effective, you'll get a week's worth of exercise in just one 20-minute session.Your hosts for the show are Adam Zickerman, the founder of Inform Fitness, Mike Rogers, trainer and GM of Inform Fitness in Manhattan, Sheila Melody, co-owner and trainer of Inform Fitness in Los Angeles, and Tim Edwards, founder of the InBound Podcasting Network and client of Inform Fitness in Los Angeles.To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.comThe transcription to this episode is below:01 Adam You Look Like Crap - TranscriptIntro: You're listening to the InForm Fitness podcast, 20 minutes with New York Times, best-selling author, Adam Zickerman and friends. Brought to you by InForm Fitness, life changing personal training with several locations across the US. Reboot your metabolism and experience the revolutionary Power of 10, the high intensity, slow motion, strength training system that's so effective, you'd get a week's worth of exercise in just one 20-minute session, which by no coincidence is about the length of this podcast. So, get ready InForm Nation, your 20 minutes of high intensity strength training information begins in 3, 2, 1.Tim: And with that we welcome you to the maiden voyage of the InForm Fitness podcast with Adam Zickerman. How about that guys? We're finally here. [cheering] Yeah. [laughs] You're hearing several voices in the background and of course we're going to get to know each and every one of them here in the next few minutes.After about, what, two months of planning and scheduling and equipment troubleshooting? Now finally recording and excited about passing this valuable information onto those who are looking to build muscle, lose fat, maintain cardiovascular health and maybe even improve your golf game or whatever it is that you love to do. I'm certainly on board.My name is Tim Edwards and I'm the founder of Inbound Podcasting Network and we are very proud to add the InForm Fitness podcast to our stable of shows. Not only because we've assembled a knowledgeable and entertaining team to present this information but I am also a client of InForm Fitness. I'vebeen training, using the system for close to about four months I believe and very pleased with the progress I'm making and I certainly have become a believer in the Power of 10 in which we will describe in great detail later in this and in future episodes.So, let's get started by going around the room or the various rooms that we're all recording from via the magic of Skype and formally introduce each member of the podcast team to our listeners. Of course we'll start with the founder of InForm Fitness Studios and the author of the New York Times, best-seller, Power of 10: The Once-a-Week Slow Motion Fitness Revolution, Adam Zickerman. Adam, it's a pleasure to finally launch this podcast and get started with you.Adam: Longtime coming. I'm so happy we're doing this.Tim: And I believe joining us from the Manhattan location of InForm Fitness, from across the hall from Adam, is Mike Rogers. Mike's been training at InForm Fitness for about 13 years and has served as a general manager for the New York City location for the past five. Mike, glad to have you in.     Thank you. It's great to be a part of it.And finally, joining us from the Los Angeles area is Sheila Melody. Sheila became a Power of 10 personal trainer in 2010 and in 2012 helped Adam expand to the west coast by opening the first InForm Fitness Studio just outside of Los Angeles in beautiful Toluca Lake and has since instructed hundreds of clients through the years, myself included. Sheila, this was your idea to launch the podcast. We're finally here doing it. Good to see you.I'm so excited to do this, to bring -- to introduce Adam and Mike and the Power of 10 to everybody out there and let's go.Let's go. Alright. So, there's the team, Adam, Mike, Sheila and myself, Tim. And we're all looking forward to diving deep into the content. But Adam, before we do, remind us of that very sophisticated title you came up with, for our very first and ever so important episode of --[laughs] The InForm Fitness podcast. That title of the show again, Adam, is what? You Look Like Crap.[laughs] Very interesting title and in addition to the story behind that title, tell us -- before we get into that, tell us a little bit about your background. What led you to launching InForm Fitness and writing the book, Power of 10?Well, exercise has always an interest of mine, since I was a kid. I was a jock. My father's a jock. So, I became a jock and, you know, I had trainers and people telling me how to train and I read books on it [inaudible 04:06] magazines and I did it the way everyone was doing it, the way my trainer just wanted me to do, the way my coaches were telling me to do it and it was the conventional biometric type stuff. It was the free weights.When I was in high school, they didn't even have Nautilus yet. [Inaudible 04:25] Nautilus had just started. We had a universal machine in our gym. Those are -- but it was the first introduction to machines that I had. You know, looking back on it, it was kind of primitive but, the bottom line is, you know, you have -- you worked out hard. You worked out often and you got hurt a lot. [laughs]     Did you get hurt sometime in that progress, in leading towards InForm Fitness, did you suffer an injury?I had plenty of tweaks up until the point I had my major injury during a deadlifting program but way before that I was -- and what led to the title of this, was way before my major injury, what led to the title of this, was when a boss told me that I looked like crap even though I exercised all the time.Well let's -- let me stop you there. So, you said you looked like crap. Did you in your mind?Oh, no. No, I thought I was a stud.[laughs]And nothing's changed.[laughs] And you could see Adam for yourself if you go to informfitness.com and [laughs] see if he really does.Confidence is important in life, you know?[laughs] Yes, it is.And you got to fake it too sometimes.So, you were an exercise guy, you were doing it all the time and he knew that you were exercising. What is it that led him to tell you that you looked like crap?As you can imagine, I was working in the laboratory at the -- that I was working and as you can imagine from Scientific Laboratories, there aren't too many jocks hanging around Scientific Laboratories. I was -- [inaudible 05:49]. What Mike? I see you want to say something.A lot of studs are hanging out with [inaudible 05:57].Yeah, exactly. There are always too many. You know. So, I kind of -- and I was new on the team and I was probably -- I would -- I'm an over -- when it comes to scientific inquiry and research I was over my head. I'm an overachiever with that. It was such a passion of mine that -- but I had to work ten times as hard to get where I was in that laboratory, where all my colleagues, you know they read it once and they got it, you know, and I had to spend hours into the middle of the night trying to figure out what we were doing in the lab.     So, the one thing I had on everybody because I didn't have brains on them and I had brawn them and I had my so called experience in exercise and I tried to [profitize 06:33] how they should be exercising. Again, it was like lots of hardcore stuff, everyday working out. You got to do a cardio, you got to do at least a couple mile runs every day. You got to do three weight training programs.Mhm [affirmative].I was working out with this guy, Ken [Licener 06:48], maybe he'll be a guest one day on our podcast. He's a real pioneer in this and he used to work out -- he was a chiropractor that worked out of the basement of his house. And when you puked, you had to puke in this bucket.Oh jeez.And then, you can't just leave your puke there and you had to walk out with your bag of puke in your hand and everyone would see you and they'd clap if you had a bag of puke in your hand.Oh my God. [laughs]And you'd have to throw the puke, the bag of puke, into a garbage pail on the corner of his house.Oh my God.Oh.And by the end of the night there were like 30 bags in this thing.[laughs]You know, I can imagine the guys picking up this stuff, you know, in the morning --[laughs]So, Tim, that was the best. That's the type of workout that I'm trying to explain to these exercise -- these scientists in my lab and so my boss, he was kind of tired of hearing it all and it didn't make sense to him at all and he's a smart guy, obviously.And so he said to me, he says, you know, Adam, someone who knows so much about exercise and works out all the time, I have to say, you look like crap. That's where it came from.Tim: Did that piss you off a little bit or did you maybe kind of step back and go, “Hey, well maybe he's right. Maybe I am taking the wrong approach.”Adam: At the time, I paused. It was a seed that was planted and it didn't start germinating for many years later and it was through other experiences, other injuries, and all the comments from friends that said, this can't be good for you and then there was the epiphany, when I read the Ken Hutchins manual which basically put into words things I was questioning and he kind of answered a lot of those questions for me.Tim: So, tell us a little bit about Ken Hutchins. Who was he and what's in his manual?Adam: Ken Hutchings. [laughs] He's an eccentric guy. Ken questions all the things that I couldn't articulate and he made -- he point -- he made the point about how exercise is your stimulus and then you let it -- then you leave it alone. It's not about more is better.He also brought home the point that exercise has to be safe and it's not just the acute injuries that he was talking about. It's not the torn muscle here and there, or the sprain here and there, it was the insidious effects of over training that are much more serious than a strain or a sprain. The kind of insidious things that lead to osteoarthritis, hip replacements, lowered immune systems and therefor susceptibility to disease and those types of problems associated with chronic overtraining.My father ran marathons his whole life, didn't eat very well. In his early 70s he had quadruple bypass surgery and this man ran many, many miles and you know so that -- all this, all this experience and then reading this manual, you know, that -- it blew me away. I mean, honestly it changed everything for me.Then I started seeking out people that were already kind of gathering around Ken Hutchings that also were touched by what he had to say, that also I guess were feeling the same things I was feeling leading up to that moment. And it kind of reminds me of the movie Close Encounters of the Third Kind, where, you know, like, the aliens kind of shone that light on them and the people that had that light shown on them all of the sudden were compelled to go to Devils Tower. They didn't understand, you know, but they would just -- they just couldn't help themselves. They were driven.And I felt, you know, you read this manual and all of the sudden -- and somebody else reads this manual and all of us, these people that read this manual like zombies being led to the Devils Tower to you know congregate and talk about this and that's what the original super slow exercise guild was about. I mean it was a bunch of exercise nerds now, you know, that were touched by these ideas and our mission, the power phrase was to you know change perception of exercise and change the way people look at exercise and why we exercise and how we exercise.Tim: So, Adam, with this new mission of changing the perception of why and how to exercise, tell us how InForm Fitness came to be.Adam: So, it was 1997. 1997 where Rob Serraino actually sold me some of his original equipment. He was upgrading his equipment and I bought his, his original [inaudible 11:28] five pieces of equipment [inaudible 11:30] MedX leg press and new MedX [inaudible 11:32]. So, I spent about, I don't six grand initially to start my business and I opened it up in a client's basement. A client of mine said I can have his basement, rent free, as I perfect my trade. I was like, thank you very much. I went to his basement and it was like 300 square feet and it was musty and there was another tenant down there that was a chain smoker.Tim: And you learned why it was rent free. [laughs]Adam: Now I realized why it was rent free. Exactly. So, that's where I started. I didn't have paying clients right away at that moment. That's where I had this equipment and I trained myself and my clients who owned the building and a handful of friends.Tim: Well --Adam: And from there I started trying to get as many people as I can to come to this basement and it's a testament to the workout that I was able to build a solid client base in a very inconvenient part of Long Island, by the way. Not to mention the fact that it was in a basement that smelled like smoke but it was also not easy to get to this place because all my connections were on the north shore of Long Island and this place that I was talking about was on the south shore of Long Island and I didn't know anybody on the south shore of Long Island. So, I wasn't getting clients from my -- from the neighborhood. I was getting clients where I'm from, my network.I mean, listen, I was passionate about it. I was and I had the war wounds and I, you know, I was licking my wounds and I told a story about -- and people, you know, as you know people were able to relate to my story because I'm not -- I'm not like this gifted athlete or with this, no matter what I do my physique is perfect. You know, I mean, I have to work maintaining my -- I'm not a natural like that. So, I am a regular guy. You know, I'm a five foot nine and a half Jew. You know, I mean [laughs] You know, I had some things to overcome. [laughter] Giant among us Jews though. [laughter]So, you were mentioning earlier, you know, you wanted to test to see if this had any staying power and here we are about 19, 20 years later almost. So, mission accomplished.I couldn't be prouder to be associated with these two people. Mike Rogers I've know him now -- how long, Mike? It's so long, it's like --[Inaudible 14:00] 14 years. Like, we grew up together at this point. 14 years.I'm always attracted by something that's a little counterintuitive, that something that seems -- I mean, that's -- I'm just -- I find interest in that and I like to just sort of look deeper into it. I wasn't sure what we were doing was right or wrong. It just felt like it made sense and then it was very hard.And you know, I had a shoulder injury. I still have it. It's a separated clavicle, separated shoulder from when I was 20 years old, a snowboarding accident and it always kind of nagged me. It was fine. It was okay but like, I couldn't lift boxes without it bothering me. I couldn't do a lot of things without it bothering me.And the big thing that made me really believe that this is like "the thing" is my shoulder stopped bothering me after about seven weeks of doing Power of 10 and I couldn't believe it. I was just like, “Oh my God, that injury just -- it just went completely away.” That nagged me for at the time like nine years, nine or ten years and then I couldn't -- I saw -- I felt and saw and felt incredible results with my own body within -- with less than two months.And so, and Adam, you know, I think, you know, we liked each other and I thought we could help each other and I literally -- I was working at Citi Bank and I literally one day I just quit my job and I became a trainer and it was that, that was it and 14 years later and it's by far the best job I've ever had in my entire life.     I've trained, you know, over 2,000 people. I don't know how many and I've seen magnificent triumphs over the years. I have a lot of experience with questions and stuff and it's been, just the most unbelievable experience for me to everyday, look forward to helping people and to work with the team that we have here and to the expanding global team as well, so --Well, and you mentioned the global team and I think that would include Sheila Melody over here on the Westcoast. Adam, tell me about how you and Sheila met and how that came to be.First time I met Sheila was through a course, a little certification, a little class that I had out in LA. It was my first time -- it was actually my first time in LA.I had been introduced to the Power of 10 or the super slow technique by an ex- boyfriend and he brought me to a guy here in Calabasas, California --[Oh, that's nice 16:17].Named Greg Burns and Greg Burns is known to all of us super slow people. He's real old school and he works out of his garage and he's got about six pieces of equipment. So, I learned kind of the old school way and I loved it immediately. I was like, “Wow, this is so cool. I get to --” I felt strong and, you know, I had always worked out just typical workout. Go to the gym three times a week and then a few years later as Adam said, this is where Adam comes into the picture, I had been given his book, Power of 10 and saw his picture on the back and, "Oh, look at this cool guy. You know, he looks so cool." [laughs][Crosstalk 16:59].Yeah a cute guy because it's hot guy on the back of this book, you know, and Greg Burns actually gave me that book. So, I was training with a girlfriend of mine who had been certified by Adam and she started her own place and then after a few years, I was like, “You know what? Maybe I should get certified and just kind of do this on the side. I really like it.” And so that's how I got introduced to Adam and first of all just over the phone doing, you know, we had conference calls weekly and just, you know, fell in love with him right away. I mean, I mean that in the most, you know, brotherly sense really [laughs] --Every sense of the word.We just definitely hit it off and he -- mostly because of Adam's style. He is very -- not only is he knowledgeable about all of this but I just -- he's such a great teacher and he knows what he's talking about. He has great integrity and he, you know,makes sure that all the people he certifies are -- he will not pass you unless he believes that you really get this and you really know what you're doing and so, he's got great integrity when he does that.And I was so proud -- when I did that first certification it was one of the best things I've ever done, like, what Mike is saying. I'm definitely drinking am drinking the Kool-Aid here. It's one of the best things I've ever done. So, I called him up and said, "Hey, you want to start an InForm Fitness in LA?" And we worked it out and next thing you know, three years later -- it's three-year anniversary today actually.Really? No, shit. Yes. Wow. Very cool.Three years. I was looking at Facebook posts things and it was saying, oh, two years ago today, Adam, you were in town and we were doing our one-year anniversary, so.Cool.Three years ago and, as I said, the best thing I've ever done and love all these people that are involved with -- the clients and trainers and, you know, that's my story. [laughs]So, we're getting kind of close to the end of the very first episode of the InForm Fitness podcast, 20 minutes with Adam Zickerman and friends. The name of the book is Power of 10: The Once-a-Week Slow Motion Fitness Revolution. It can be picked up at several bookstores across the country and through amazon.com. Adam, before we put the wraps on the show, if you would please, tell us what your vision is for this podcast and what you hope to accomplish in upcoming episodes.I want to inform people of current exercise ideas and I want to push things forward and there's a lot of things that we need to talk about to push things forward. We're finding out -- I want to talk about genetics and its role in how we progress and exercise. I want to talk about the physiology we're learning about and the kinds of great things that happen from high intensity exercise that no one's talking about. You'd think by reading what's out there, that we'd have it down.That we've got it. We got the secret to exercise. That just do this, just do that and you're fine but we are so far from fine. The injury rate for exercise is huge. Obesity is through the roof.I mean, we're resting on our laurels and I want people to realize that there's so much more to this than meets the eye and I want to bring on the experts that are going to bring this new stuff to light. I want to bring out some really good pioneers in this and talk about the science that's out there, talk about the successes that we've had. You know, and educate and inform. I mean that's the, you know, the mission of my company and the name of my company and I want to continue that.Tim: And we will. So, there it is. Episode one is in the books and by the way, we have hit the 20-minute mark in the show, which means, if you began your slow motion high intensity training at the start of the show, you'd be finished by now for the entire week. Intrigued or perhaps skeptical? We understand. I was until I tried it for myself. Just a couple months in and I have already shed several pounds and I'm getting stronger every week. If you'd like to try it for yourself, check out informfitness.com for all of the InForm Fitness locations and phone numbers throughout the country and please tell them you heard about it from the podcast.In future episodes we will introduce the interview segment of the podcast. Our goal is to schedule interviews with experts, authors and other podcasters, as Adam mentioned earlier, who's specialties land somewhere within the three pillars of high intensity exercise, nutrition and recovery as discussed in Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution. As our listenership grows and our community, we call InForm Nation starts to build, we'll have some swag available in the form of t-shirts and whatnot so stay tuned for that.And, hey, if you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. It's very simple. Just shoot us an email or record a voice memo on your phone and send it to podcast@informfitness.com. You can even give us a call at 888-983-5020, Ext. 3. That's 888-983-5020, Ext. 3 to leave your comment, question or even a suggestion on a topic you'd like covered here. Or perhaps you have a guest in mind you'd like to hear on the show. All feedback is welcome and chances are pretty good your comment or question will end up right here on the show.And finally, the best way to support this show and to keep it free for you to learn from and enjoy, subscribe to the podcast right here in iTunes, SoundCloud, Stitcher Radio, Acast, YouTube or wherever you might be listening. Of course, again, it is absolutely free and please rate the show and leave us a review. That is vital to the success of this program. I'm Tim Edwards reminding you to join us for our next episode, Can Recreation Really Be Considered Exercise? For Adam Mike and Sheila, thanks for joining us on the InForm Fitness podcast, 20 minutes with Adam Zickerman and friends, right here on the Inbound Podcasting Network. 

Adam Zickerman and Mike Rogers discuss a recent USA Today article citing The American Heart Association's report advising against the use of coconut oil (http://bit.ly/USAToday_CoconutOil_AHA).However, could this study contain some flaws? Could the trusted, highly respected  AHA actually be skewing the results of their study?  Adam and Mike breakdown the data behind the recent AHA study and point out the obvious flaws that could be misleading the population to eliminate natural oils (such as coconut oil) for unnatural oils (such as canola oil).To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com 

Joining us in Episode 33 - The Women of InForm Fitness are Sheila Melody and Ann Webb Kirkland from the InForm Fitness, Burbank/Toluca Lake location and Nicole Gustavson from the Leesburg and Reston, Virginia InForm Fitness Locations.This one's for the girls and Sheila, Ann, and Nicole discuss: The main issues they encounter with their female InForm Fitness clients Whether or not there is anything special about the Power of Ten Workout specific to females The battle between a client's desire for weight loss  or body composition The pursuit for vitality and strength over just being skinny Learn more about Sheila Melody, Ann Webb Kirkland, and Nicole Gustavson:Sheila Melody https://informfitness.com/staff/sheila-melody/Ann Webb Kirklandhttps://informfitness.com/staff/ann-webb-kirkland/Nicole Gustavson https://informfitness.com/staff/nicole-gustavson/ __________________________________________________________________To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com 

How and why do some people respond to certain physical training protocols and others not? GENETICS!  Find out how your genetics can determine the success of your workouts and how to find the most effective protocol for you.Exercise Physiologist and Certified Master Trainer, Ryan A. Hall joins us for the conclusion of a 2 part series.  Ryan has over 25 years of experience in the health and fitness industry. Ryan's Exercise and Genetic Variability Lecture formed the basis of Chapter 8: The Genetic Factor in Body By Science by Dr Doug McGuff and John Little. He also contributed to Chapter 3: The Dose/Response Relationship of Exercise.For more information regarding Ryan A. Hall please visit http://exercisesciencellc.comBelow is a link to the article mentione bt=y Ryan Hall: Resistance Exercise Reverses Aging in Human Skeletal Musclehttps://www.ncbi.nlm.nih.gov/pubmed/27231807 To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com 

Joining The InForm Fitness Podcast is Exercise Physiologist and Certified Master Trainer, Ryan A. Hall.  Ryan has over 25 years of experience in the health and fitness industry. Ryan's Exercise and Genetic Variability Lecture formed the basis of Chapter 8: The Genetic Factor in Body By Science by Dr Doug McGuff and John Little. He also contributed to Chapter 3: The Dose/Response Relationship of Exercise.This is part one of a two-part series titled: Working Out According to Your GeneticsFor more information regarding Ryan A. Hall please visit http://exercisesciencellc.comTo find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com 

Best-selling author and longtime InForm Fitness client Gretchen Rubin joins us for Part 2 of our discussion regarding the process of developing healthy habits.If you are interested in losing some weight, gaining muscle, eating healthier, or even strengthening your relationships, Gretchen's got ya covered with brilliant suggestions as to how and when is the best time to change a habit's trajectory.To purchase Gretchen's books, listen to The Happier Podcast with Gretchen Rubin, and to take the quiz to learn more your tendency visit http://gretchenrubin.com.To find Gretchen's audio books in Audible click here: http://bit.ly/AUDIBLE_GretchenRubin _______________________________________________________________It's the LAST WEEK to earn one FREE SESSION when you leave a review for InForm Fitness in iTunes, Yelp, Google+, Facebook,  & Amazon! Simply write a review and send a screenshot to podcast@informfitness.com - that's it!  For each review you leave, you will receive and entry for the GRAND PRIZE!One lucky listener will receive a personally autographed copy of Adam Zickerman's book,  Power of 10: The Once-a-Week Slow Motion Fitness Revolution. That listener will also get decked out in InForm Fitness apparel including an InForm Fitness T-shirt, hat, and a hoody jacket. And we'll top off the prize pack with an Amazon Echo! Click here to see the Amazon Echo in action:http://bit.ly/2InFormFItnessGrandPrizeContest ends May 31st, 2017.  Listen for more details!To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com 

Best-selling author and longtime InForm Fitness client Gretchen Rubin talks about her forthcoming book titled The Four Tendencies, Learn how to understand yourself better—and also how to influence others more effectively. In this episode, we will discuss what those four tendencies are, how you can find out what your tenancies happen to be and how those tendencies might affect how clients of InForm Fitness approach their workout. To purchase Gretchen's books, listen to The Happier Podcast with Gretchen Rubin, and to take the quiz to learn more your tendency visit http://gretchenrubin.com. _________________________________________________________________Earn one FREE SESSION when you leave a review for InForm Fitness in iTunes, Yelp, Google+, Facebook,  & Amazon! Simply write a review and send a screenshot to podcast@informfitness.com - that's it!  For each review you leave, you will receive and entry for the GRAND PRIZE!One lucky listener will receive a personally autographed copy of Adam Zickerman's book,  Power of 10: The Once-a-Week Slow Motion Fitness Revolution. That listener will also get decked out in InForm Fitness apparel including an InForm Fitness T-shirt, hat, and a hoody jacket. And we'll top off the prize pack with an Amazon Echo! Click here to see the Amazon Echo in action:http://bit.ly/2InFormFItnessGrandPrizeContest ends May 31st, 2017.  Listen for more details!To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com 

Inform Fitness Founder, Adam Zickerman, welcomes Clinical Psychologist and InForm Fitness Strength Training Instructor, Joshua Cagney to discuss the varied psychological and emotional aspects encountered by both clients and trainers and how high-intensity strength training can be a cathartic experience.We want to reward you for listening to the InForm Fitness Podcast by offering a free training session at an InForm Fitness location nearest you plus an opportunity to qualify for an InForm Fitness Prize Pack.Earn one FREE SESSION when you leave a review for InForm Fitness in iTunes, Yelp, Google+, Facebook,  & Amazon! Simply write a review and send a screenshot to podcast@informfitness.com - that's it!  For each review you leave, you will receive and entry for the GRAND PRIZE!One lucky listener will receive a personally autographed copy of Adam Zickerman's book,  Power of 10: The Once-a-Week Slow Motion Fitness Revolution. That listener will also get decked out in InForm Fitness apparel including an InForm Fitness T-shirt, hat, and a hoody jacket. And we'll top off the prize pack with an Amazon Echo! Click here to see the Amazon Echo in action:http://bit.ly/2InFormFItnessGrandPrizeContest ends May 31st, 2017.  Listen for more details!To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com28 The Psychology of the Trainer/Client RelationshipJosh: The truth is that if we're doing our jobs effectively as instructors, that's entirely placing the clients' needs ahead of our own. We each have an innate need to want to sympathize, to want to offer our sympathies whenever someone suffers a loss or a stressful period of time emotionally, but the longterm consequence of that is we blur those lines. The goal is making sure that you know the client well enough to understand what is going to be most conducive to getting her through a really productive workout. That's when an instructor is really showing his or her metal, when they're able to put the clients' needs ahead of their own.Tim: Hey InForm Nation, can you believe it? We are already at episode 28 of the InForm Fitness Podcast: Twenty Minutes with New York Times bestselling author, Adam Zickerman and friends. I'm Tim Edwards with the InBound Podcasting Network and I'm a client of InForm Fitness, and in just a moment, we'll hear from the founder of InForm Fitness, Adam Zickerman. Sheila Melody, the co-owner of the Toluca Lake location is back with us, and still on vacation is Mike Rogers. Looking forward to having Mike back with us next week, as we interview one of his clients from the Manhattan location, Gretchen Rubin. Next week's episode is bound to be one of our most popular episodes, and I'll explain that at the end of this one. Also at the end of the show, I will remind you of our May 2017, exclusively for InForm Nation. We have a really cool prize pack, valued at over two hundred bucks, but let's not get ahead of yourselves. Remember that voice you heard at the top of the show? That was InForm Fitness trainer/instructor, Joshua Cagney from the Restin, Virginia location. Joshua also happens to be a clinical psychologist, which is why Adam invited him to join us here on The Psychology of the Trainer/Client Relationship. Sometimes after a period of time, those who are being trained become so comfortable with their trainers, they might start to share some intimate details of their life, and the trainer, in essence, becomes their therapist. So where do we draw the line? Can this type of relationship actually help, or hurt the progress of your strength training? Let's join the conversation with Joshua Cagney, Adam Zickerman, Sheila Melody, and myself, with The Psychology of the Trainer/Client Relationship.Adam: So first of all, I've had this conversation with Josh in person, a resident clinical psychologist/exercise instructor. I was talking about — I was there giving a certification course, and many times when I'm talking with trainers, we talk about how to motivate, how to inspire, how to keep people on track. How to make them feel that, I know this is hard but you can do it anyway and stick with it. During that conversation, we were talking about the relationships that develop over time and that there is a definitely a psychology involved in maintaining these relationships and motivating your client. Then lines start getting blurred, and I hear very often, it's kind of a pet peeve of mind, and maybe it's a pet peeve of mine because I've been doing this for twenty years now and I've seen the damage, I guess. The pet peeve is when I hear that you're more like my therapist, the client would say. I come here and it's like a therapy session, or the trainer would say, I feel like I'm a therapist sometimes or I act like a therapist. People come to me, they talk about their problems, they lay it all on me, they can tell me things that they can't tell anybody else, and I get all that, but when I hear that, the hair on the back of my neck goes up a little bit. Maybe because it's my twenty years experience, and the reason that the hair goes up on my neck is just because there's a psychology involved in motivating and working with your clients, doesn't mean that we're psychologists, and that's when Josh said, unless you are a psychologist. I realized that Josh is not only an exercise instructor, which was what I was talking to him as, but I then realized that he's actually a clinical psychologist. So I guess that doesn't apply to him, he is a psychologist when he's dealing with psychology of training clients, and we have to be careful, both as clients and trainer, to make sure we're not blurring those lines, and the instructor doesn't get all full of himself or herself, thinking that they can actually solve these people's problems. I think that the client themselves needs to know what their boundaries are as well, and as much as you connect with your trainer, as much as you appreciate your trainer, as much as this trainer builds you up, not just physically but mentally, as much as all of that happens, they're not their therapist. The reason this is important to me and the reason the hair goes up on the back of my neck is because we end up, both client and instructor, we end up not doing our jobs. What we find happens during the exercise session is a lot of chit-chat going on, there's a lot of wasted time, and the workout suffered. It's a twenty-minute workout, and there's no way you can be a therapist and a trainer in twenty minutes. So then you lose a client, and this is where my twenty years experience comes in. What ends up happening is one day, the client wakes up and says, what the hell am I going there for. I'm getting bored, I'm not feeling the results, I'm feeling a plateau. It's becoming a chore to go there. Maybe the time before that, the quote unquote therapist trainer said something they didn't like, the way therapists sometimes do, and then you've got your patient not wanting to come back anymore, when they weren't your patient in the first place. They were your client, the person you were supposed to train, and now that they don't like you as their therapist anymore, they don't want to come back. So it's a slippery slope, and if you've been a trainer long enough, you've been there. If you're listening to this and you're not a trainer but you're a client of a trainer, and if you've been doing this for any amount of time, you might also relate to this trap that we tend to fall into. If you're listening to this and you've never hired a trainer, when you do, or if you do, this is an important thing to keep in mind. So Joshua, being both an instructor and a clinical psychologist, am I making sense? Am I right?Josh: I think you are absolutely right. From a clinical perspective, one of the things that's important for a therapist to understand is that we each specialize in something that's unique. So if I specialize in trauma based therapy, it does not mean that I'm a good marriage counselor, doesn't make me a good family counselor, and the inverse is true. So when we look at what the specific goal is for any kind of relationship that we have with a client, we need to keep that goal premiere in mind when we develop that relationship. There's blurred lines that come to play when, based on vulnerability and the relationship that you've built, and this is something that you commonly see in a clinical environment when you're dealing with long-term therapy, where clients will be opening themselves up in ways that make them vulnerable, exposed, and it's very easy to misassociate or misassign feelings that a client will have towards a therapist based on that vulnerability. Being in the studio isn't a whole lot different in that regard. You're in physically compromising positions, you're in incredibly intense situations under a lot of physical and emotional stress, so you feel incredibly vulnerable for those twenty, thirty minutes at a time. So the net result is, people tend to feel, when they're working out, open and extremely emotional and extremely anxious and stressed at different points, and the one person that they have contact with is their strength trainer, their instructor. So it's easy for those lines to get very blurry and it's absolutely critical for the strength training instructor to be in a position where they have clear boundaries and clear guidelines about what's appropriate, what's not, and leading that relationship. I think that you're actually really on target, I think that's pretty insightful. Whether it's twenty years of experience or whether it's something you're able to impart to people, it's important.Tim: Speaking from the client's perspective, as a client of InForm Fitness, as you mentioned Josh, it's a very intimate relationship and connection with that trainer. As you said, we're vulnerable, we're hitting muscle failure, but also the environment at InForm Fitness is conducive to building that relationship with your trainer because it's not a crowded gym. It's a very private, one-on-one situation so I guess it's incumbent on the trainer to manage where those lines are, where that blurred line stops.Josh: It is important, and those boundaries again, they're not always very clear, and there are certainly things that are critical for the client and the trainer to both bare in mind. Ultimately that is what is contributory and what is conducive to achieving the goal that my client is here for in the first place. If you have a client who walks in after having been thrown out by their spouse the night before, they're not going to be in a position, chances are, to exercise. So that may be an appropriate time to say, you're just not ready for today, and that's alright. Take a day, take as much time as you need to be able to put yourself in a position where you're ready to focus, but that's part of the boundary. Not saying, please talk to me about what it is that is going on and how can I help, but instead, staying focused on the goal and supporting the client back to what the real mission is.Sheila: Yes, people come in and they may have gone through something or they may have just received a very disturbing email or phone call or something like that, but they want to continue on their schedule because it helps them to stay feeling normal. I have had people come in and they're not revealing to me what happened, but then in the middle of the workout, you're in that really intense position, and after a couple times of exerting that, they can't hold it in anymore and they start crying because they cannot hold that emotion in anymore, because you're letting all of that energy go.Adam: This workout definitely brings out, for me and I've seen it with others, it definitely brings out your emotions. It's an emotional experience with such intensity, and if you have something going on in your life like you just mentioned Sheila, that's going to pull right on out.Sheila: We do need to be prepared to deal with situations like that, and understanding the difference between being a therapist and just being encouraging or being able to tell the difference of this person shouldn't be working out right now. Sometimes just quietly allowing them to move to the next exercise and get through it, we've had people say, thank you so much. For instance, after the last election, it was very emotional for a lot of people, and some people came in the day after. Especially in L.A, and it was like, we just took people through. They were all saying thank you, thank you for helping me to do something good for myself even though I'm really upset right now, but maybe because in L.A, everybody already has a therapist. Josh: That's different than Washington D.C. where everybody needs a therapist.Tim: For somebody who has been working out at InForm Fitness for quite some time, say with one trainer in particular. You can't help but have that relationship build. You're seeing that person every single week, you're vulnerable with them. There is a little bit of time between some of the machines and the exercises, and a good trainer, I believe, will find their client's interests and use those interests to motivate them through those exercises, so there's a connection that's made there. As in any relationship, it grows, there's ebb and flow, but do you think after a certain period of time, where it gets too comfortable, maybe it's okay or you should shift to a different trainer to kind of mix it up a little bit or start over again? What do you think about that?Josh: I think that's a healthy question to ask, but I think there is no one size fits all answer. This is really entirely dependent upon what the client is like, what their disposition is, what their needs and goals are, and then what the trainer is able to give them. So when we're talking about someone who is developing a relationship and a degree of trust, that's not really something that is easily transferable to another trainer, because we personalize that. So outside of that, when you're looking for something that's ultimately going to be most enhancing component of a relationship for a specific client, maybe it is breaking away from that personal relationship and creating something that's much more concrete and core.Adam: When you're a sole practitioner and you don't work for a company like InForm Fitness and you're the trainer, it's hard to give them to somebody else, one of your colleagues, and kind of swap out. So that's not even always an option.Josh: Particularly if your income is based on client retention.Adam: That's what you mentioned earlier before, Josh, the mindfulness of knowing when to speak, when not to speak. Knowing what to say, what not to say. They're coming in in a very emotional state. It reminded me of a client that I have whose sister passed away, and she's a client for a year. When I first met her, her dog had passed away, and I remembered how as soon as it brought it up with her, how are you doing with the dog, she'd get all teary eyed and the workout kind of suffered. Now her sister passed away about a year later, and I knew better this time. So it was interesting how I didn't say anything to her. Now here's somebody whose sister died, she comes to her workout, and I don't even give her a hug like hey, sorry, because I just know how that sets her off. It might have seemed insensitive but I think she really appreciates it because she comes in, we go in there, we work out. I don't say much, and she leaves and every once in a while, we'll talk after the workout, and I'll say next week, we'll talk about the future of her plans and stuff like that because we are friendly, and she says I'm not quite ready for this or that, she'll say. I've had a tough year. She knows I know what she's talking about, yet I've never even sent her a condolence. I know when I see it in her eyes, she looks at me when we talk about these things, that she appreciates the fact that I'm not talking about it. Sheila: I know I can be like that.Adam: This is one of those cases where you just don't bring it up. She knows you know, she knows you care, and because you care, she knows this is why you're acting this way.Tim: Well that's because of the relationship that you've build with her through the last year or so, but there might be some others that think how insensitive for them to act as though nothing has happened.Adam: Including me. I'm listening to this conversation with us right now, and I'm finally — this is like therapy for me, because I'm realizing I'm even judging myself. Like I can't believe I didn't say anything, but I just didn't feel right to say something, I don't know. Maybe it's just my own discomfort that I didn't say anything and my own avoidance. So if you're listening to this and you just listen to this podcast because you want to learn about techniques of training and health, and how exercise is related to that, so why this conversation? How is this going to help me, you might ask yourself, if I'm not a trainer or I don't have a trainer. At first, I think Josh hit on something, and that is knowing whether you should work out or not. We have somebody come in here after some kind of bad news or tragedy, and it might be too soon. I know they want to keep their schedule, I know they want to keep their routine, maybe but maybe not, you have to make that judgment as a trainer, to say to somebody, maybe today is not the day. Let's sit down, let's have a cup of coffee, no charge, let's just sit down and talk for a second and I'll see you next week. Other times, you might say to yourself as an instructor who is confronted with this particular person, say you know what, let's go in there, let's workout, let's not talk, let's just get this thing over with and do it. Let's just focus on the workout, that'd be the best thing for you. Let's face it, this is meditation. A high-intensity workout done properly — I had one client who I loved to death, he's definitely somebody I admire and has influenced me in a lot of ways. Very successful business man, has a great mental fortitude, discipline, and he knows himself, a guy I admire, and I remember him saying to me, I love this workout because it's the only time in my week that I'm concentrating on just one thing for twenty minutes, it's amazing. It's freeing for him, and I was like wow! Here's a guy who is very disciplined in his life always. He always has his stuff together, and he's saying that this is the thing that he has that keeps him totally focused on one thing and one thing only. So coming from him, that was like a big statement. So I get sometimes you might want to just do that with somebody who has all this stuff going on. I remember during a financial crisis, especially in Manhattan, I had guys that worked for [Inaudible: 00:18:53], guys that worked for Bear Sterns, coming in and I'm thinking these guys are going to cancel left and right, and gals for that matter, and they weren't. Matter of fact, they looked crappy, they looked beat up, but they came in and said, thank god I have this.Sheila: I also think it's very important to maintain — to remember that it's good to make people laugh and to feel like they're having a good time. That's how we kind of — we're like a family environment in Toluca Lake, and make people have a good time because I've recently heard, even in that Secret Life of Fat book and in some things that Gretchen Rubin's podcast and things they've done, studies that they've done about people who watch a funny movie or laugh about something, and they actually become stronger. They can maintain a little longer, so I think it's important to keep that mood fun and happy, and that's kind of what we try to do, and then the clients are competing with each other and things like that. So we try to keep that environment like a fun place so that they want to come in and they know they'll be uplifted.Adam: Good point. Levity in the face of a very intense workout can be very helpful, just not while they're in the middle of a set.Tim: Agreed. When I'm in failure, I do not need to laugh.Adam: I'm guilty of that. I think we might all be guilty of that. I am so guilty of like saying something to a client when in the middle of a set, it cracks them up and they laugh and I'm like, why did I just say that, that was the dumbest thing I just did.Tim: Agreed though. As a client coming in, I love the levity, I love the family atmosphere, that can only be achieved through connection. That's one of the reasons that I like to keep coming back, is because of that connection, those friends, that community that you instill over there at Toluca Lake and I'm sure at all of the other locations as well.Adam: Well it's important, but it's a bit of irony because it is a very intense, serious workout. Twenty minutes in and out, we're not wasting your time. It's not necessarily a coddling thing, but at the same time, we should all be excited that — first of all, as instructors we're doing incredible work and for me, it's very fulfilling to do this kind of work, very rewarding, but also it's fun. In a way, even though it's a serious workout, we're rejoicing in this fact, this idea, that we're getting incredibly strong and healthy from a twenty-minute thing. Whether it's InForm Fitness or any of the other great practitioners out there who are understanding brief intense workouts are where it's at. There is joy in that, that there is rejoicing, there is fun. We have lightening in a bottle and I almost feel like to a lot of people, it's still a secret in a way and I don't want to it to be this way, I want the whole mainstream to be understanding. In the mean time, I feel like I'm in an exclusive club, that we know something that nobody else does, but there's too much at stake to keep this a secret. So many people are not working out at all because they think they have to do everything. There's people working out too much, and listening to your advice that intensity at all costs and more is better and you got all those problems. So not only are we helping one person at a time, but wouldn't it be unbelievable if all of a sudden, as a society, the paradigm shift is what we're doing and everyone understands less is more? That would be fantastic. For the person who is listening to this that doesn't have a trainer, who is not a trainer, your emotions are important. Your emotions when you go into a workout are really important and it's okay to miss a workout if you're just not mentally up for it, that's okay. It's a once or a twice a week thing anyways, so it's not like you're not going to lose all your gain so to speak if you miss your Monday workout. As a matter of a fact, if you're an emotional wreck and you try to do it, you might lose focus, you might get hurt because you don't have the focus. It'll be a sub-par workout, it's just not something that you necessarily have to do just because it's your day and you want to keep your routine, and you don't want to think about it.Tim: So how much of this do you bring into your training when people are being certified, this component of managing the relationship.Adam: I end up talking about this stuff a lot, sometimes to the detriment of what it needs to be taught also. Sometimes two days of the workout will go by and I'll find that we talked a lot about these types of things, and then I realize oh darn, I didn't go over glycolysis with you guys did I?Sheila: One of the number one things you tell us —Adam: And that's on the test, so you need to know glycolysis here.Sheila: One of the number one things you tell us and teach us is to connect with that client. We have to connect with the client in order to understand what their needs are and to be able to design the workout for them, to make it work for them.Tim: The client, I can just speak for myself, we don't want a robotic experience so again, that's where the lines come in, the blurred lines. How close are the InForm Fitness trainers supposed to get to the clients? Would you encourage outside activities between the trainer and the client, is that something that shouldn't be approached, or is there a definite yes or no answer to something like that?Josh: I think honestly that one of the most critical things that we have to embrace at InForm Fitness, and I think this is more true than it is for conventional exercise personal trainers, is that I work with every client to teach them about mindfulness and self-awareness. This isn't just about a philosophical abstract idea of mindfulness, it is about being conscious of what is going on so that your mind controls the pattern of thought, throughout a stressful situation. So that there is judgment removed from what's going on associated with pain or discomfort, and instead, the mind is able to be focused purely on breathing. Focused on what muscles are being used, focused on the position of the shoulders relative to the hips. The goal ultimately is to create maximized performance. There's just a tremendous amount of research that's been done in the last 30 years or so about mindfulness training for top performance and top athletes. The relationship between the head and the body is overwhelming. That's something that I think we commonly understand to be true, but the mental gain, the metal component, the mental skill set of what we're trying to help InForm Fitness clients achieve is the level of awareness of what their body is doing, and a level of calm, devoid of anxiety, when they start to feel the anxiety build. When they start to feel the tension to build in their body, to be calm in the moment, to focus on letting go of the results and instead, let the results be what they are, and instead just be calm and focused on breathing, presence, and that's about it. So outside of that, I would suggest that the relationship that we build and the sort of contact that we build with our clients as Adam talks about is something that is being very conscious of the fact that we are instructors. I sort of pull back a bit when somebody refers back to me as a trainer. I'm not training anyone, I'm instructing someone on how to be calm in a time of high stress and tension. Outside of that piece, the physical benefits follow, but the mental piece has to be there at least at a basic level in order for them to build to a point, because without that, intensity can't come. In every consultation, I encourage clients to follow what I have found, and that is, this is a purely meditative and monastic time. You're in a very intimate environment where it's very calm and very peaceful, so to connect yourself with the environment such that you are focused entirely on just a handful of things, the phone, the iPad, the computer, the children, the family, the job, the dead car, all the things that are bothering us emotionally when we walk into the door, they stay at the door of the studio. They do not come in, they're not allowed. Everything in the studio is purely the relationship between the instructor and the client, and what the client is focused on doing at any given exercise.Adam: The idea of staying focused, the idea of working out when the conditions are good. Don't use the excuse not to work out every time you have a little bit of strife, then you can very easily say, I'm not in the mood today and Adam said it's okay if you're not in the mood, if you're emotionally — and then use it as an excuse not to work out. Obviously,  sometimes you have to kick yourself in the pants and pull yourself from the bootstraps and say Adam, go work out. Right now. Do it, and focus, and try to be meditative. Try to block out all of that stuff, which is exactly what meditation is supposed to be also. You're focusing on one thing, and understanding that while you're working out or while you're meditating, things break through that you don't want to have break through. Acknowledge it, move on, and keep going. Bring it back, bring it back to what you're there for. Sometimes, as a trainer, we have to understand that the best thing we can do is get out of our client's way and I think sometimes we are too empathetic. We try to be more empathetic, and we end up not giving them what they need which is a really good, kick butt workout that doesn't allow all these distractions to come in, and helping them to really focus.Josh: Adam, I think you hit the nail on the head. I think what we're really looking at when we look at the example you spoke about earlier with the client who had suffered a death in the family, where you were judging yourself by not being more empathetic, not offering your sympathies for the loss. The truth is that if we're doing our jobs effectively as instructors, that's entirely placing the client's needs ahead of our own. We each have an innate need to want to sympathize, to want to offer our sympathies whenever someone suffers a loss or a stressful period of time emotionally, but the long term consequence of that is we blur those lines. When those lines and those boundaries stay clear is when I'm placing the client's needs ahead of my own, as you did by recognizing that your client is going to most benefit from not talking about something, that she talks about probably the other twenty-three and a half hours out of the day.Adam: My wife has to know this. I have to put somebody else's needs ahead of mine.Josh: The goal is making sure that you know the client well enough to understand what is going to be most conducive to getting her through a really productive workout. That's when an instructor is really showing his or her metal, when they're able to put the clients' needs ahead of their own.Sheila: And luckily, our workout is only the twenty minutes or the thirty minutes, so you can completely focus, you don't have to think about — I have to go in there for an hour and not think about this or not think about that email, phone call, or terrible thing that just happened. So that's what's so great about our workout for anybody who is listening and want to give it a try. It's just as effective and yes, it's a very cathartic thing to just say okay, for the next twenty minutes, I'm just going to focus on me.Josh: The truth is that when we talk about — rest is a good segway — when you talk to clients that you only have to work out once or twice a week, I actually suggest to clients that you may only work out once or twice a week. It's not that you don't have to do it once a week, you may not do it more than once or twice a week. So then when they walk in with any kind of emotional stress or whatever it is that's bothering them when they walk in the door, I tell them you may not bring it in here with you. This is your opportunity to not think about it, I am absolutely demanding of you that you leave this at the door. You can pick it up on the way back out, but for the thirty minutes that you're here, you're focused solely on what it is that we're doing together.Adam: Question that comes up very often with me and clients of ours. When we talk about how you shouldn't be working out so often, like once or twice a week, and each workout is twenty or thirty minutes. How do you respond to the client that says, but I need exercise for stress relief and I'm afraid once a week for that purpose is not enough. How do you respond to that saying, I want to come three, four times a week but you're telling me not to. Part of it for me anyway, they'll say, I need more exercise for stress relief. You're telling me that I shouldn't do anything else, and I can't come here more than once and it's only twenty minutes. I don't know if this is for me.Josh: I think a that's healthy question to ask, but I think that the simple answer is something that we preach very heavily at InForm Fitness and that is creating a very clear line between constitutes exercise versus what constitutes recreation. With every client, I encourage them to walk, run, bike, swim, whatever it is that they enjoy doing that provides them some physical benefits, but that's not the primary purpose behind why they do it in the first place. People who run regularly, at some point, they cease to do it purely for the physical benefits, they do it for the endorphin rush, they do it for the stress management, they do it because they disconnect from the world around them. That's good stress management, so stress management from the physical manifestations, how it builds up our blood pressure, how it builds up muscle tension. Those are all things that we can address concretely here at InForm Fitness, but recreationally, those are the things I encourage clients to deal with. If they really want to do some good stress management techniques, get outside. Go for a walk, take your dog out, take your kids out to a park. Do something that is going to provide stress management and be recreational in the process, that's good mental health.Adam: Josh, do you have trouble separating the different hats you wear? Do you find yourself acting like a psychologist with your clients from time to time, do you catch yourself?Josh: Well yes, but having said that, I think it's more of an asset for me in the long run, simply because I'm relying on my clinical expertise and education to be able to keep clients focused on what it is that I want them to do. I let my expertise and my experience influence the way that I navigate a relationship with a client, but I never sit down and say, step into my office and tell me about your mother. That's not what we're trying to do here, but I think that the point simply is in any environment, when you're working as a therapist or as an instructor, the goal is going to be to keep the client focused on the specific set of goals. In the studio with InForm Fitness, that specific set of goals is entirely about getting the absolute best performance that I can get out of the client for a thirty minute stretch at a time, so that they're deeply fatiguing the muscles and achieving a level of intensity that is appropriate for what it is that I'm asking them to do. That environment is totally different in a correctional setting or in a therapist's office or something like that, but ultimately the drive to achieving those goals, whatever those goals may be, is the same.Adam: Like I've always said, there's definitely a technology involved in training people. Like Sheila pointed out, it's so important as an instructor to make that connection. I know plenty of instructors that are technically very good, they can put somebody through an incredible workout, but the experience overall for the client is left flat. They don't feel a connection to the person that may just seem like they're just dialing it in. As good as they are. So you can be the greatest technical instructor in the world, if you're not making that connection, if you're not figuring out how to motivate, to inspire this person to do what is arguably a very, very hard thing to do, even for just twenty minutes, you're not going to succeed. You're not going to be able to really help these people because they're not going to stick with it, they're not going to want to see you. So there's definitely that psychology that's really important, so I don't want people to misunderstand that psychology isn't involved in being a good instructor. Knowing people listening, being a good listener and hearing what they're saying, but also knowing what not to say sometimes is also very important, and just to be a listener. Not to be so full of yourself, and think that you're going to be able to solve all of their problems. The best thing you can do for them, the best thing that I think I can do for them in times is like that is to really, even more so, double down on the quality of the workout at that moment, and even pull back more from a friend position. Almost like a tough love type of thing saying hey, let's go there. This is for you right now, let's just go in there and do it. Even if you're training yourself to maybe have that same attitude sometimes and let it go. When you sit down at that machine or you pick up that barbell, take a deep breath, visualize, let it go, and do the job, be in the moment and do the job.Tim: Many thanks to InForm Fitness trainer and clinical psychologist Joshua Cagney for joining us here on the InForm Fitness podcast. Hey, if you're in or around the Washington D.C. area and would like to have Joshua as your high-intensity strength trainer, head on over to informfitness.com, click on the Restin, Virginia location, and request Josh. You'll also find six other InForm Fitness locations across the country, and you'll see Adam's blog, InForm Fitness Videos, and every single episode of the InForm podcast there at informfitness.com. Okay, next week: author, award-winning podcaster, and happiness expert, Gretchen Rubin joins us here on the show. Gretchen has a new book coming out titled The Four Tendencies: Learn How to Understand Yourself Better, and Also How Influence Others More Effectively. Utilizing the Four Tendencies framework as mentioned in Gretchen's book, we'll discuss how those tendencies might affect how you approach your workout, and why exercise is an important component to happiness. And one last thing before I let you go. Remember, here in May 2017, we are giving away a personally autographed copy of Adam's book, Power of Ten: The Once a Week Fitness Revolution, InForm Fitness apparel in the form of a hat, T-Shirt, and a hoodie jacket, and a device to listen to all the InForm Fitness podcasts, Amazon books, Audiobooks and more, using the Alexa voice service. I'm talking about the Amazon Echo, and if you haven't seen the Amazon Echo yet, check out the link in the show notes for a full description and even videos explaining what it does and how it works. This is a really cool prize pack, worth over two hundred bucks. Okay, so what do you have to do? Step one, leave InForm Fitness a review here in iTunes or on Facebook, Google Plus, Yelp, and even Amazon. If you do, you'll receive a free training session at an InForm Fitness location nearest you. Step two, take a screenshot and email your review to podcast@informfitness.com. That will be your entry into the grand prize drawing for the all the items I just mentioned, so here are the rules. You can only receive one free training session for your review, however, you can get an entry into the grand prize drawing for each review that you submit, thereby dramatically increasing your chances to win. For instance, if you leave us a review here in iTunes and then one in Yelp and Facebook, you only get one free training session, but three free entires into the grand prize, but you better get on it. You must emails to us by 11:59PM Eastern Time on Wednesday, May 31st to qualify for the free session and the grand prize. The winner will be announced on our Monday, June 5th episode here on the InForm Fitness podcast. So good luck, and thanks again for joining us. For Sheila Melody, Mike Rogers, and Adam Zickerman of InForm Fitness, I'm Tim Edwards with the InBound Podcasting Network.

We want to reward you for listening to the InForm Fitness Podcast by offering a free training session at an InForm Fitness location nearest you plus an opportunity to qualify for an InForm Fitness Prize Pack.Earn one FREE SESSION when you leave a review for InForm Fitness in iTunes, Yelp, Google+, Facebook,  & Amazon! Simply write a review and send a screenshot to podcast@informfitness.com - that's it!  For each review you leave, you will receive and entry for the GRAND PRIZE!One lucky listener will receive a personally autographed copy of Adam Zickerman's book,  Power of 10: The Once-a-Week Slow Motion Fitness Revolution. That listener will also get decked out in InForm Fitness apparel including an InForm Fitness T-shirt, hat, and a hoody jacket. And we'll top off the prize pack with an Amazon Echo! Click here to see the Amazon Echo in action:http://bit.ly/2InFormFItnessGrandPrizeContest ends May 31st, 2017.  Listen for more details!To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTenIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.com _______________________________________________________________ Tim Edwards: InformNation Hello and welcome to a very quick bonus episode of the Informed Fitness Podcast. 20 minutes with New York Times Bestselling author, Adam Zickerman and friends. Well Like I just said, this is just a quick bonus episode, so just a couple of minutes today. I'm Tim Edwards with the Inbound Podcasting Network and a client of Informed Fitness. Adam Zickerman, Mike Rogers, and Sheila Melody are taking some much deserved time off. Just for one week. Then we'll be back at it again next week. I'll get to some of the topics that we have in store for you coming up in just a minute. But first, we want to reward all of you for listening to Inform Fitness Podcast by offering a free training session at an Inform Fitness location nearest you. Plus, an opportunity to qualify for an Inform Fitness prize pack. Now, this is cool, listen up. One lucky listener will receive a personally autographed copy of Adam's book Power of 10: The Once-A-Week Slow Motion Fitness Evolution. That listener will also be decked out in Inform Fitness apparel, including an Inform Fitness T-shirt, hat, and a hoodie jacket. And we'll top off the prize pack with a device to listen to all of the Inform Fitness podcast, Amazon music, audio books from Audible, and more using the Alexa voice service. I'm talkin' about the Amazon Echo. Now, if you haven't seen the Amazon Echo yet check out the link in the show notes for a full description and videos explaining what it does and how it works. Okay, so what do you have to do? First and foremost, if you would be so kind, we would love to hear from you in the form of a review of either the podcast here in iTunes or a review of Adam's book on Amazon. We would also appreciate a review on the Inform Fitness Facebook page and, of course, a review in Google+ or in Yelp of your experience at one of our seven Inform Fitness locations across the US. We have them in Manhattan, Long Island, Port Washington, Denville, Burbank, Boulder, Leesburg, and in Reston. So, leave a review, take a screenshot of that review, and email it podcast@informfitness.com and you will receive one free training session at one of our seven locations. Plus, you'll qualify for the grand prize of the personally autographed copy of Adam's book, inform fitness apparel, and the Amazon Echo. And this prize is valued at over $200. So here are the rules. You can only receive one free training session for your reviews. However, you get an entry into the grand prize drawing for each review that you submit. For instance, if you leave us a review in iTunes, Yelp, and Facebook you get one free training session, but three entries into the grand prize. Got it? Okay, so get on it. Submit those reviews, screenshot it, and email 'em to podcast@informfitness.com. You must get those emails to us by 11:59 PM on Wednesday May 31st to qualify for the free session and grand prize entry. Now, the winner will be announced on our Monday,  June 5th episode here on the Inform Fitness podcast. Now, like I said, we have some terrific topics lined up for you over the next few weeks. We'll be joined by clinical psychologist Joshua Cagney with an episode titled Blurred Lines. Adam, Joshua, and Sheila will have a discussion about the trainer to client relationship and maintaining proper boundaries. We'll also be discussing genetics and exercise response with exercise physiologist Ryan Hall. And an episode with long-time Inform Fitness client and author Gretchen Rubin. Gretchen will be discussing how by regularly participating in an exercise program, such as the one we do at Inform Fitness, can actually contribute to your overall happiness. You see, Gretchen is a happiness expert and has authored several books and has sold more than 2 million copies in 30 different languages. So, we have a lot in store for you coming up here in the next few weeks. Get those reviews submitted in iTunes, Facebook, Amazon, Google+, and Yelp. Send them to podcast@informfitness.com, grab that free training session, and qualify for the grand prize of an autographed book, Inform Fitness apparel, and an Amazon Echo to be announced on Monday June 5th. Until next time, thanks for listening. For Sheila Melody, Mike Rogers, and Adam Zickerman at Inform Fitness, I'm Tim Edwards with the Inbound Podcasting Network.