Train It For Life

You work hard to build muscle but what happens when you can't properly stimulate it? We had A LOT of users write in over these past couple weeks in a complete panic about losing their "gains" as our gyms have now been closed for almost two months. Taking this into account, we figured what better time than to talk about how long it actually takes to lose muscle, how quickly it comes back and more in our latest podcast episode. Research Cited in this Episode: • Fundamentals of glycogen metabolism for coaches and athletes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/ • Regulation of Muscle Glycogen Metabolism during Exercise: Implications for Endurance Performance and Training Adaptations: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872716/ • Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687103/ • What is an inflammation?: https://www.ncbi.nlm.nih.gov/books/NBK279298/ • Chronic Low-grade Inflammation after Exercise: Controversies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3586919/ • The effect of resistance training, detraining and retraining on muscle strength and power, myofibre size, satellite cells and myonuclei in older men: https://www.sciencedirect.com/science/article/pii/S0531556519307806?via%3Dihub • Effects of Physical Activity and Inactivity on Muscle Fatigue: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355468/ • Protecting muscle mass and function in older adults during bed rest: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276215/ • Countering disuse atrophy in older adults with low-volume leucine supplementation: https://www.ncbi.nlm.nih.gov/pubmed/32191600 • No change in myonuclear number during muscle unloading and reloading: https://www.ncbi.nlm.nih.gov/pubmed/22582213 • Muscle memory: virtues of your youth?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6138283/ • Human Skeletal Muscle Disuse Atrophy: Effects on Muscle Protein Synthesis, Breakdown, and Insulin Resistance—A Qualitative Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997013/ • The effect of resistance training, detraining and retraining on muscle strength and power, myofibre size, satellite cells and myonuclei in older men: https://www.ncbi.nlm.nih.gov/pubmed/32017951 • Human skeletal muscle fiber type percentage and area after reduced muscle use: A systematic review and meta‐analysis: https://onlinelibrary.wiley.com/doi/full/10.1111/sms.13675 • Reduced training frequencies and maintenance of increased aerobic power: https://www.ncbi.nlm.nih.gov/pubmed/7219129 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company) Take Advantage of our Discount Code: Blue Light Blockers → enter promo code “TRAIN15” at checkout for 15% off → https://safetyblueblockers.com/collections/collection-2/products/sleep-savior-ultra?rfsn=3371938.f22983&utm_source=refersion&utm_medium=affiliate&utm_campaign=3371938.f22983

Life as we know it has changed drastically in the last few weeks and now more than ever, it has become increasingly difficult to stay fit while the gyms are closed. Find out how we are staying fit both mentally & physically during these very difficult times in our latest episode. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company) Take Advantage of our Discount Code: Blue Light Blockers → enter promo code “TRAIN15” at checkout for 15% off → https://safetyblueblockers.com/collections/collection-2/products/sleep-savior-ultra?rfsn=3371938.f22983&utm_source=refersion&utm_medium=affiliate&utm_campaign=3371938.f22983

In our latest episode, we finally had a chance to catch up with Dr. Stew who has been experiencing Covid-19 first hand while living in China. We talk about what it was like being there, how it impacted the Olympic training and more in this episode. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company) Take Advantage of our Discount Code: Blue Light Blockers → enter promo code “TRAIN15” at checkout for 15% off → https://safetyblueblockers.com/collections/collection-2/products/sleep-savior-ultra?rfsn=3371938.f22983&utm_source=refersion&utm_medium=affiliate&utm_campaign=3371938.f22983

In a world where we are so quick to blame our lack of results on our diet and exercise, we forget one of the most fundamental necessities of optimal health...our sleep! Find out why it may actually be your sleep that is sabotaging your progress in our latest episode. Take Advantage of our Discount Code: Blue Light Blockers → enter promo code “TRAIN15” at checkout for 15% off → https://safetyblueblockers.com/collections/collection-2/products/sleep-savior-ultra?rfsn=3371938.f22983&utm_source=refersion&utm_medium=affiliate&utm_campaign=3371938.f22983 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company) Research Cited in This Episode: • Association of Sleep Duration With Weight Gain and General and Central Obesity Risk in Chinese Adults: A Prospective Study: https://pubmed.ncbi.nlm.nih.gov/31876384-association-of-sleep-duration-with-weight-gain-and-general-and-central-obesity-risk-in-chinese-adults-a-prospective-study/ • Poor Sleep Quality's Association With Soccer Injuries: Preliminary Data: https://pubmed.ncbi.nlm.nih.gov/31711034-poor-sleep-qualitys-association-with-soccer-injuries-preliminary-data/ • Chronic Lack of Sleep Is Associated With Increased Sports Injuries in Adolescent Athletes: https://pubmed.ncbi.nlm.nih.gov/25028798-chronic-lack-of-sleep-is-associated-with-increased-sports-injuries-in-adolescent-athletes/ • Sleep, Health and Wellness at Work: A Scoping Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707986/ • Workplace Interventions to Promote Sleep Health and an Alert, Healthy Workforce: https://jcsm.aasm.org/doi/10.5664/jcsm.7734 • A Systematic Review of Worksite Interventions and Their Impact on Employee Sleep: https://academic.oup.com/sleep/article/41/suppl_1/A219/4988626 • Employee Sleep and Workplace Health Promotion: A Systematic Review: https://pubmed.ncbi.nlm.nih.gov/30957509-employee-sleep-and-workplace-health-promotion-a-systematic-review/ • Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ • Impact of sleep and sleep loss on glucose homeostasis and appetite regulation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/ • Sleep Hygiene and Recovery Strategies in Elite Soccer Players: https://hal-insep.archives-ouvertes.fr/hal-01661020/document • Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches: https://pubmed.ncbi.nlm.nih.gov/29352373-sleep-interventions-designed-to-improve-athletic-performance-and-recovery-a-systematic-review-of-current-approaches/ • Effects of Training and Competition on the Sleep of Elite Athletes: A Systematic Review and Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/30217831-effects-of-training-and-competition-on-the-sleep-of-elite-athletes-a-systematic-review-and-meta-analysis/ • Noise Pollution: A Modem Plague: https://pubmed.ncbi.nlm.nih.gov/17396733-noise-pollution-a-modem-plague/ • Dietary Sources and Bioactivities of Melatonin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/#B28-nutrients-09-00367

You know that cell phone that you have attached to your face at all hours of the day? What if we told you that it is slowly taking a toll on not only your energy levels but also your long term health. The negative effects of chronic blue light exposure are abundant so if you are one of those individuals constantly in front of your electronic devices then you will want to take a listen... Research Cited in this Episode: Spectral Responses of the Human Circadian System Depend on the Irradiance and Duration of Exposure to Light: https://stm.sciencemag.org/content/2/31/31ra33.abstract Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness: https://www.pnas.org/content/112/4/1232 Comparing the response to acute and chronic exposure to short wavelength lighting emitted from computer screens: https://www.tandfonline.com/doi/full/10.1080/07420528.2017.1387555?scroll=top&needAccess=true& Melatonin role in the mitochondrial function: https://www.bioscience.org/2007/v12/af/2116/fulltext.htm Interactions of the serotonin and circadian systems: nature and nurture in rhythms and blues: https://www.sciencedirect.com/science/article/abs/pii/S0306452211010906?via%3Dihub Neurotransmitter serotonin shown to link sleep–wake cycles with the body's natural 24-hour cycle: https://medicalxpress.com/news/2013-02-neurotransmitter-serotonin-shown-link-sleepwake.html Health implications of disrupted circadian rhythms and the potential for daylight as therapy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632990/ Take Advantage of our Discount Code: Blue Light Blockers → enter promo code “TRAIN15” at checkout for 15% off → https://safetyblueblockers.com/collections/collection-2/products/sleep-savior-ultra?rfsn=3371938.f22983&utm_source=refersion&utm_medium=affiliate&utm_campaign=3371938.f22983 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

Haven't set your fitness goals for 2020 yet or not quite sure where to start? We cover our top tips for helping you achieve your fitness goals in 2020 in our latest episode. Take Advantage of our Discount Code: Blue Light Blockers → enter promo code “TRAIN15” at checkout for 15% off → https://safetyblueblockers.com/collections/collection-2/products/sleep-savior-ultra?rfsn=3371938.f22983&utm_source=refersion&utm_medium=affiliate&utm_campaign=3371938.f22983 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

As many of you know, 1/2 of our podcast has been living in China for the past 2 months working with the Olympic Team. Find out what he's been up to in our latest episode. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company) Take Advantage of our Discount Code: Blue Light Blockers → enter promo code “TRAIN15” at checkout for 15% off → https://safetyblueblockers.com/collections/collection-2/products/sleep-savior-ultra?rfsn=3371938.f22983&utm_source=refersion&utm_medium=affiliate&utm_campaign=3371938.f22983

In this episode we dive into the topic of injuries involving the labrum of the hip. We dissect the anatomy of the hip, normal differences in hip structure among individuals, common injuries and more. Research Cited in this Episode: • Prevalence of asymptomatic femoroacetabular impingement in Turkey; cross sectional study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6136312/ • The 2015 Frank Stinchfield Award: Radiographic Abnormalities Common in Senior Athletes With Well-functioning Hips but Not Associated With Osteoarthritis: https://www.ncbi.nlm.nih.gov/pubmed/26054483 • Management options for femoroacetabular impingement: a systematic review of symptom and structural outcomes: https://www.ncbi.nlm.nih.gov/pubmed/27107630 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company) Take Advantage of our Discount Code: Blue Light Blockers → enter promo code “TRAIN15” at checkout for 15% off → https://safetyblueblockers.com/collections/collection-2/products/sleep-savior-ultra?rfsn=3371938.f22983&utm_source=refersion&utm_medium=affiliate&utm_campaign=3371938.f22983

A concept in the fitness industry that is often exploited to literally sell millions of dollars worth of product, but is it legit? Found out in our latest podcast episode. Research Cited in this Episode: • International society of sports nutrition position stand: nutrient timing: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4 • Nutrient timing revisited: is there a post-exercise anabolic window?: https://www.ncbi.nlm.nih.gov/pubmed/23360586?dopt=Abstract • Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle: https://www.ncbi.nlm.nih.gov/pubmed/18577697 • Human insulinotropic response to oral ingestion of native and hydrolysed whey protein: https://www.ncbi.nlm.nih.gov/pubmed/18679613 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

Would you move to a foreign country where you don't know a single person in order to chase your dream? Dr. Stew would! Find out where he is headed, what he is doing and why in our latest podcast episode. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

Once again social media is finding its way into our podcast but this time it comes in the form of various fitness challenges that seem to be gaining much popularity on the web. Find out if we think these challenges are promoting health or actually making things worse in our latest episode. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

How many times have you aimlessly rolled up and down a foam roller before? How about blasted your quads with a theragun? Find out if these techniques are actually effective for myofascial release or just another fad in the fitness industry in our latest episode... Research Cited in this Episode: • Effects of warm-up on hamstring muscles stiffness: Cycling vs foam rolling - https://www.ncbi.nlm.nih.gov/pubmed/28124382 • EFFECT OF DIFFERENT FOAM ROLLING VOLUMES ON KNEE EXTENSION FATIGUE - https://www.ncbi.nlm.nih.gov/pubmed/27999722 • Short-Term Effects of Rolling Massage on Energy Cost of Running and Power of the Lower Limbs - https://www.ncbi.nlm.nih.gov/pubmed/29745784 • THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW - https://www.ncbi.nlm.nih.gov/pubmed/26618062 • To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS)- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939523/ • The acute effects of a warm-up including static or dynamic stretching on countermovement jump height, reaction time, and flexibility - https://www.ncbi.nlm.nih.gov/pubmed/21701282 • Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review - https://www.ncbi.nlm.nih.gov/pubmed/26642915 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this episode we have some fun discussing the different gym stigmas that exist with newly crowned IFBB Pro La'el Sims. We talk about which ones we believe are real and which ones couldn't be further from the truth. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

We had the privilege of sitting down with newly crowned IFBB Pro Men's Physique Competitor, La'el Sims in our latest episode. We talked about his road to the pro's and how he balances competing with the responsibilities of work while still finding time for his family. Connect with La'el: www.instagram.com/ifbbpro_midnite/ www.facebook.com/lael.sims https://www.facebook.com/Lael-S-aka-Midnite2005-541031759394884/ Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

The term "PT" gets thrown around quite a bit in the fitness industry where it shouldn't. It is a protected legal term and the role of the physical therapist and personal trainer are actually very different. So why are people still getting confused? Find out why in our latest episode.

Creatine is one of the most extensively studied ergogenic aids on the market. It has been documented to improve strength, endurance and overall athletic performance but are you aware of it's other applications? How about how to differentiate between all the different forms of creatine supplements on the market? Find out all of that and more in our latest podcast episode. Research Cited in this Episode: • THE FATE OF CREATINE WHEN ADMINISTERED TO MAN: http://www.jbc.org/content/67/1/29.full.pdf • Energy metabolism and fatigue during intense contraction: https://www.researchgate.net/publication/21265601_Energy_metabolism_and_fatigue_during_intense_contraction • Creatine in Humans with Special Reference to Creatine Supplementation: https://www.researchgate.net/publication/15382274_Creatine_in_Humans_with_Special_Reference_to_Creatine_Supplementation • Muscle creatine loading in men: https://www.ncbi.nlm.nih.gov/pubmed/8828669 • The effect of 7 days of creatine supplementation on 24-hour urinary creatine excretion: https://www.ncbi.nlm.nih.gov/pubmed/11708707 • Creatine supplementation and exercise performance: an update: https://www.ncbi.nlm.nih.gov/pubmed/9627907 • Creatine : the power supplement: https://trove.nla.gov.au/work/29221403?q&versionId=46378036 • International Society of Sports Nutrition position stand: creatine supplementation and exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/ • Effects of creatine supplementation on performance and training adaptations: https://www.ncbi.nlm.nih.gov/pubmed/12701815 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

How could something so bad for you just feel so damn right?! This episode is all about cheat meals and how we utilize them in our own routines to actually benefit. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

Shoulder injuries are very prevalent today and it seems that almost everyone has had some issue with their shoulders in one form or another. In this episode, we dive into shoulder anatomy, specifically looking at the labrum and injuries pertaining to it. Research Cited in this Episode: • Superior labral anterior posterior lesions of the shoulder: Current diagnostic and therapeutic standards: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4610908/ • Imaging-Based Prevalence of Superior Labral Anterior-Posterior Tears Significantly Increases in the Aging Shoulder: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6141924/ • SLAP Lesions of the Shoulder: Incidence Rates, Complications, and Outcomes as Reported by ABOS Part II Candidates (SS-19): https://www.arthroscopyjournal.org/article/S0749-8063(10)00360-9/abstract Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

Stress is inevitable. We all have it in one form or the other but how you respond to stress is what makes the difference. Find out how we manage the stress of our daily lives in order to keep our sanity and perform our jobs at a high level in our latest episode. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

If you haven't heard about blood flow restriction training yet then you NEED to listen to this! This relatively new technique is gaining popularity in both the clinical setting as well as the commercial gyms and for good reason. Find out more in this episode. Research Cited in this Episode: •Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals: A Systematic Review and Meta-Analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6349784/ • Blood pressure response between resistance exercise with and without blood flow restriction: A systematic review and meta-analysis: https://www.sciencedirect.com/science/article/abs/pii/S0024320518304521?via%3Dihub • The efficacy of blood flow restricted exercise: A systematic review & meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/26463594 • Blood flow restriction training in clinical musculoskeletal rehabilitation: a systematic review and meta-analysis: https://bjsm.bmj.com/content/51/13/1003.long • Blood Flow Restriction: How Does It Work?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463864/ • The Feasibility of Blood Flow Restriction Exercise in Patients With Incomplete Spinal Cord Injury: https://www.ncbi.nlm.nih.gov/pubmed/29802910 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

Ever have one of those days where you step foot in the gym and you know right away that you won't be able to bring your best effort? We have them too and don't worry, it's normal. But do you know how to maximize the days when you aren't feeling it in order to get the most out of your workout? Find out how in this latest episode. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

Ever wonder what it actually takes to get stage lean? Competition prep is something that has become glamorized in the industry due to social media but there is a lot that happens behind the scenes that nobody talks about. Find out the good, the bad and the ugly in this episode. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

We had the pleasure of welcoming our first ever podcast guest to the show, Trevor Hayden. In this episode, Trevor tells his life changing story about a freak accident that left him with a major spinal cord injury and paralyzed from the neck area down. He tells us about life after the injury, how he manages to stay active much more in this very special episode. To learn more about Trevor and see first hand into his life, go follow his social media at the links below: Instagram: www.instagram.com/trevorsendeavor Facebook: www.facebook.com/trevorsendeavor Website: www.trevorsendeavor.com Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

We all come across those ignorant individuals in the gym who have no gym etiquette and do as they please. Find out what sets us off and how we deal with it in our latest episode. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

We had some amazing questions come in from our listeners so we decided to dedicate an entire episode to answering them. Questions included: • Is there any reason to supplement with citrulline over arginine since citrulline gets converted to arginine? • What are some good exercises to strengthen the psoas? • What is the difference between the squat and the hip hinge? • How do we use periodization in our training programs, specifically if the goal is hypertrophy? • Does consuming caffeine during a fast break your fast? • What is the end result of using heavier weights for less reps vs. light weight for more reps? Research Cited This Episode: • Arginine and citrulline supplementation in sports and exercise: ergogenic nutrients? - https://www.ncbi.nlm.nih.gov/pubmed/23075551 • Supplemental Citrulline Is More Efficient Than Arginine in Increasing Systemic Arginine Availability in Mice: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5368575/ • Progression Models in Resistance Training for Healthy Adults: https://journals.lww.com/acsm-msse/Fulltext/2009/03000/Progression_Models_in_Resistance_Training_for.26.aspx • The Effects of Endurance, Strength, and Power Training on Muscle Fiber Type Shifting: https://journals.lww.com/nsca-jscr/fulltext/2012/06000/The_Effects_of_Endurance,_Strength,_and_Power.37.aspx Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

Not only is Instagram the fastest growing social network with 1 billion active users, it has also become a hub for fitness advice. In this episode, we discuss whether this platform does more harm than good and what things you should be cautious of when getting advice from it. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this twelfth episode we dive into a topic that hits pretty close to home for the both of us: pre-workout supplementation and the potential dangers of them. We share our own personal experiences with them as well as what some of the current research shows. Research & Articles Cited in this Episode: • Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review: https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0247-6 • A Workout Booster, and a Lawsuit: https://www.nytimes.com/2013/02/14/business/death-after-use-of-jack3d-shows-gap-in-regulation.html • Army Studies Workout Supplements After Deaths: https://www.nytimes.com/2012/02/03/business/army-studies-workout-supplements-after-2-deaths.html • FDA Site for Dietary Supplements: https://www.fda.gov/food/dietarysupplements/ • Consumer Lab Website: https://www.consumerlab.com/ Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this eleventh episode we each confess to our most epic gym fails throughout our careers thus far. From giving unsolicited gym advice to accidental "hump spotting" this is an episode you do not want to miss. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this tenth episode, we dive into a topic that is very misunderstood, core training. We dive into the anatomy that makes up the core, injuries that occur from weakness & imbalances here as well as the best exercises to perform to build a strong core. Research Cited in this Episode: • Trunk muscles activation pattern during walking in subjects with and without chronic low back pain: a systematic review: https://www.ncbi.nlm.nih.gov/pubmed/25633636 • THE RELATIONSHIP BETWEEN CORE ENDURANCE AND BACK DYSFUNCTION IN COLLEGIATE MALE ATHLETES WITH AND WITHOUT NONSPECIFIC LOW BACK PAIN: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886801/ • Systematic Review of Core Muscle Activity During Physical Fitness Exercises: https://www.researchgate.net/publication/236094217_Systematic_Review_of_Core_Muscle_Activity_During_Physical_Fitness_Exercises • Effects of Core Strength Training Using Stable and Unstable Surfaces on Physical Fitness and Functional Performance in Professional Female Futsal Players: https://www.ncbi.nlm.nih.gov/pubmed/30687433 • Core strength training for patients with chronic low back pain: https://www.ncbi.nlm.nih.gov/pubmed/25931693 • Determination of the relationship between core endurance and isokinetic muscle strength of elite athletes: https://www.ncbi.nlm.nih.gov/pubmed/30018927 • Systematic Review of the Association Between Physical Fitness and Musculoskeletal Injury Risk: Part 2-Muscular Endurance and Muscular Strength: https://www.ncbi.nlm.nih.gov/pubmed/28796127 • Immediate effects of isometric trunk stabilization exercises with suspension device on flexion extension ratio and strength in chronic low back pain patients: https://www.ncbi.nlm.nih.gov/pubmed/30507565 • Trunk muscle activation during dynamic weight-training exercises and isometric instability activities: https://www.ncbi.nlm.nih.gov/pubmed/18076231 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this ninth episode, we take you through our own personal gym playlists and what tracks get us hyped and for what part of the workout. The music choices might surprise you quite a bit... Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this eight episode, we tackle the ever so popular buzzword in the industry right now: "intermittent fasting". We discuss the benefits of fasting, how to structure it, the different types of fasts that exist and more in this episode. Research cited in this episode: • Fasting, Circadian Rhythms, and time restricted feeding in healthy lifespan: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/ • Fasting and engineered diets as powerful tool in the medical practice: an old approach in the new era: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5690969/ • Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease: https://www.ncbi.nlm.nih.gov/pubmed/28202779 • Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects—A Narrative Review of Human and Animal Evidence: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371748/ • Is fasting safe? A chart review of adverse events during medically supervised, water-only fasting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5819235/ • Features of a successful therapeutic fast of 382 days' duration: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/ • Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5680777/ • The effect of prolonged fasting on levels of growth hormone-binding protein and free growth hormone. : https://www.ncbi.nlm.nih.gov/pubmed/22386777 • Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man.: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/ Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this seventh episode, we take you through our own personal protocols for staying fit while we are away on vacation. Resistance Bands Mentioned: • https://www.amazon.com/Tribe-Premium-Resistance-Bands-Workout/dp/B01IL6A0I6/ref=sr_1_8?s=exercise-and-fitness&ie=UTF8&qid=1549308577&sr=1-8&keywords=resistance+bands Research Cited in this Episode: • The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/ Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this sixth episode, we answer one of the most important questions that a gym goer must answer in their careers: "To workout with gym partner or to roll solo". We dive into the benefits and burdens of both options and give you some helpful advice on how to pick the right training partner. Research Cited In this Episode: • Spousal influence on physical activity in middle-aged and older adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772433/ • Simulated partners and collaborative exercise (SPACE) to boost motivation for astronauts: https://www.ncbi.nlm.nih.gov/pubmed/27842603 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this fifth episode, we take a break from the research side of things and show you what travels with us every time we step foot in the gym. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this fourth episode, we take a look at a topic that we know all too well... injuries! We discuss some of the different classifications of injuries, what to look for and be aware of and how an injury can actually be one of the most beneficial things in your life. Research cited in this episode: • Epidemiology of Exercise - and Sports-Related Injuries in a Population of Young, Physically Active Adults: A Survey of Military Service members: https://www.ncbi.nlm.nih.gov/pubmed/26378031 • What's my risk of sustaining an ACL injury while playing sports?" A systematic review with meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/29514822 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this third episode we talk in depth about the food that goes into our body. We cover macro & micro nutrients, how to determine the perfect caloric intake and different dieting fads. Research cited in this episode: • Dietary protein for athletes: from requirements to optimum adaptation: https://www.ncbi.nlm.nih.gov/pubmed/22150425 • Indicator Amino Acid-Derived Estimate of Dietary Protein Requirements for Male Bodybuilders on a Nontraining Day is Several-Fold Greater than the Current Recommended Dietary Allowance: https://www.ncbi.nlm.nih.gov/pubmed/28179492 • Effects of dietary composition on energy expenditure during weight-loss maintenance: https://www.ncbi.nlm.nih.gov/pubmed/22735432 • Dietary macronutrient content alters cortisol metabolism independently of body weight changes in obese men: https://www.ncbi.nlm.nih.gov/pubmed/17785367 • The ketogenic diet: adolescents can do it, too: https://www.ncbi.nlm.nih.gov/pubmed/12790900 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this continuation episode we dive back into the benefits & risks associated with different types of exercise to help you find the right one for your goals. We tackle some non-traditional forms of exercise such as yoga, dance, cognition and more in this session. Research cited in this episode: • Cardiac Arrest during Long-Distance Running Races: https://www.nejm.org/doi/full/10.1056/NEJMoa1106468 • Effects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional Studies: https://www.mdpi.com/2077-0383/7/12/503 • Yoga, Meditation and Mind-Body Health: Increased BDNF, Cortisol Awakening Response, and Altered Inflammatory Marker Expression after a 3-Month Yoga and Meditation Retreat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483482/ • Zumba Fitness and Women's Cardiovascular Health: A Systematic Review: https://www.ncbi.nlm.nih.gov/pubmed/29952813 • Adaptive task difficulty influences neural plasticity and transfer of training: https://www.ncbi.nlm.nih.gov/pubmed/30521951 • Gender and Educational Differences in the Association between Lifestyle and Cognitive Decline over 10 Years: The Doetinchem Cohort Study: https://www.ncbi.nlm.nih.gov/pubmed/30507570 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

In this second episode we dive into the benefits & risks associated with different types of exercise to help you find the right one for your goals. Research cited in this episode: • Epidemiology of injuries across the weight-training sports: https://www.ncbi.nlm.nih.gov/pubmed/27328853 • Injuries arising from aerobic fitness classes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2327386/ • 4-Year analysis of the incidence of injuries among crossfit-trained participants: https://www.ncbi.nlm.nih.gov/pubmed/30370310 • Resistance training is medicine: effects of strength training on health: https://www.ncbi.nlm.nih.gov/pubmed/22777332 Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)

We kick off our very first episode by introducing you to the team (Dr. Andrew Stewart DPT, PT & John Romanelli) and diving deep into what wellness means to us. Learn about our backgrounds, what drives us and what we feel encompasses the true meaning of health & wellness. Connect With Us: Email: Trainitforlife@gmail.com Instagram: www.instagram.com/makeittrain (Company) Instagram: www.instagram.com/donuts_then_deadlifts (Dr. Andrew Stewart DPT, PT) Instagram: www.instagram.com/jvromo3 (John Romanelli) Youtube: Bit.ly/watchmit (Company) Facebook: www.facebook.com/makeittrain (Company)