Wired AF Podcast

RPE, short for "rate of perceived exertion" is most frequently used for cardiovascular training. Today we talk about RPE's applications in the world of strength training and olympic weightlifting as opposed to using the traditional percentage based program.

How can you manage your injury while still exercising? Should you still be doing the same training you were before you were injured? In this episode we discuss how injuries affect your attitude towards exercise, and what you can still do if you are injured.

Have you ever wondered what the current research is saying about foam rolling before or after training? Today we talk about what the evidence says about this common recovery tool. Should you be foam rolling? OR could you be spending you time elsewhere doing other activities to aid recovery?

We live in a society where most peoples protein intake is significantly diluted. We also find that many people over-complicate their nutrition by just counting their calories, and may often fail with long term success in their diet. Today we want to talk to you about how counting calories can be important but why prioritising the macronutrient protein first may actually be the key to your success in body composition changes.

We chat about our favourite athletes and sports that we want to watch in the upcoming Tokyo Olympic Games. Our favourite sports include Olympic Weightlifting, Diving and Taekwondo. Make sure you check out our episode where spoke to Olympian Melissa Wu who is competing in her 4th Olympic Games. She is an amazing athlete and we were fortunate enough to speak to her a few months ago about her sporting career and life.

Why is strength training so great for women? How can you start your journey into strength training? Are you worried you'll get injured or not be strong enough to move a barbell? We are here to talk to you about what you need to know as a female wanting to start strength training. We encourage all women to try lifting weights, and we are here to tell you that yes you can do it, even if you have never done it before!

Dakoda from @dak_strength is an elite powerlifter and online strength and nutrition coach. Dakoda talks to us about her best competition lifts and achievements powerlifting. We also get into a discussion about strength training and nutrition for women, and how its actually much harder to get "jacked" than women think. A common misconception is that when women eat more food or do weightlifting they will get big and bulky. However, this is actually very difficult to achieve, especially because women's hormones are so different to men's. We also have a great chat to Dakoda about the role social media has in influencing women's body image and health decisions.

Brandon and Steph wore their fitness watches for two weeks, and today they compare their experience with you. This is NOT a sponsored episode. Brandon has a Garmin Forerunner 75XT and Steph has a Fitbit Versa 2. Listen to the episode to learn how they stack up against each other, what they are good for, and what they DON'T do!

Brandon sits down with the author of the book "Eat Like the Animals" for this much anticipated bookclub episode. Tapping into nature and the power of protein to tell us what to eat, when to eat, how to control weight and how to live longer. How is it that a baboon, a cat and a locust instinctively know what to eat for balanced nutrition, and we humans can't seem to figure it out? Mixing a nutritionally balanced diet, with a precise ratio of protein to carbohydrate, seems daunting, but animals, from apes to cockroaches, all manage it instinctively. It comes down to the essential role of appetite to communicate the body's needs to the brain. Humans have this ability too, but our appetites have been hijacked in the modern food environment, causing obesity and the serious diseases that come with it. David Raubenheimer and Stephen J. Simpson have been studying appetite in animals, transforming the science of nutrition with their findings. In Eat Like the Animals they take us on a journey from jungle to laboratory and back to our own kitchens to understand how and why we eat, how appetites are fed and regulated, and how, in the end, it all comes down to protein. Armed with this knowledge, they explain simple steps you can take towards eating a more natural diet for optimal health and a longer life.

We discuss what you should and should NOT do when completing an exercise rehab program. Listen to the end for tips about the use of anti-inflammatories and taping to manage injuries. We share our knowledge and experiences to inspire you to make the right choices with your rehab! We hope you are enjoying the podcast, if you are liking the episode feel free to send it to a friend, share it on your instagram stories or even write us a review! We are always interested in your questions and comments about our episodes. You can contact us at @wiredafpodcast on instagram.

Often we hear new gym-goers say that they feel like they need to be fitter or stronger before they start a new training program. Usually we notice this particularly for Olympic weightlifting. But today we dive into the reasons why you don't need to be any fitter or stronger than you are right now! What's really stopping you from starting a new training program, new skill or new exercise program? We debunk this comment by giving you a coaches insight on being a beginner.

Have you ever noticed on Australian packaging that there is sometimes a star on the label? If you didn't know, there is a 5 star health rating system that companies can voluntarily choose to advertise on their products. This is designed to make it easier for the consumer to choose healthier packaged foods. Higher star foods have lower calories, fat and salt, whereas the lower star foods are supposedly more unhealthy. Today we take a deep dive into what the food star rating is, how it can be applied, we give you some food comparisons, and we discuss how its application may be helpful. Brandon Accardi is a qualified Nutritionist and Steph Aldridge is a registered Osteopath.

8 week challenges, 6 weeks, 12 weeks. Whatever the time frame, we are sure you can think of one you have heard of or done that focused on weight loss and body transformation. At Wired AF Podcast we have some issues with these challenges being too body weight and image focused. Listen to the full episode to hear our thoughts and how we would like challenges to evolve going forward.

Brandon, Zac and Mario all competed in their first powerlifting competition at The Strength Haven in March. Today Steph interviews the boys to find out what it was like to be in a different space to test their deadlift, squat and bench press. What were their best lifts, and what advice do they each have for anyone considering competing in their first powerlifting competition? Listen to find out!

Too often we see clients and the general population overtrain, thinking that the more they exercise, the fitter and stronger they will get. They often think if they do more now then they will get results faster, whether that's being stronger or losing body fat. However, rest days are an essential part of recovery, along with nutrition, hydration and sleep. So what are the benefits of a rest day? Why should you take them? And what could a rest day look like for you? Listen to find out.

What is stress? How can you recognise it? How does stress affect your everyday life? What can you do to manage your stress? How can you look after your mental health with good stress management? These are all topics we discuss in this episode all about stress.

In this episode we discuss 5 ways you can improve your ability to take feedback from people. We often find that people tend to take feedback negatively, when it could be taken in a more constructive way. Although some of our examples are related to exercise and training, you can apply these principles to everyday life as well.

Atomic Habits. By author James Clear. We spent the last month or so reading and listening to this book and today we bring you our takeaway points from the book, as well as what we thought of it! "Tiny Changes, Remarkable Results" "No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field."

Low back pain is one of the most common injuries people experience, with estimates of 70% of people having low back pain at some point in their lives. Today we talk about what you can do about your pain and strategies that our Osteopath Steph utilises to help people. Education and movement is key! What movement is best for helping low back pain? Listen to this episode to find out!

We discuss if you should take supplements and what they do to your body. We often get asked if people should take supplements, and our first answer is to always consider your diet first before adding supplements. If you can naturally get protein in your diet then do that first before buying a supplement. We discuss different kinds of protein: whey protein isolate (WPI), whey protein concentrate (WPC) and casein. How are these proteins made and what is their benefits. We also get into why BCAA's are not beneficial for most people, and how creatine is a cost effective and under-utilised supplement that many people forget about.

Your hosts Brandon and Steph talk about what you can learn from competing in fun runs, local members competitions, or any competition. We chat about our experiences with weightlifting and Taekwondo and what we learned from competitions. There are so many benefits of competition, it's not always about winning a medal, but it's about what you learn in the process.

Today we are joined by two special guests Melissa Wu and Joshua Wu, who are the co-owners of HrdKAW Strength in NSW. Melissa Wu is a 3x Olympian in 10m platform diving (both synchronised and individual) and a 4x Commonwealth Games athlete. She is an Olympic Silver medalist and Commonwealth Games gold medalist and is working towards her 4th Olympic Games. Josh Wu is an Olympic Weightlifter who is a 15 x national representative for Australia. He has been competing for 12 years and has a 122kg snatch at 81 kg BW. Together they own a strength and conditioning gym called HardKAW Strength in NSW. We are excited to share their stories with you today where we talk about their athletic careers, and what's next for them after sport. @melissapaigewu @joshwu7 @havokathletic @hrdkawstrength https://www.hrdkawstrength.com.au https://havokathletic.com.au

We wanted to make this episode to help you decipher the labels people use for these diets that are becoming increasingly popular. We talk about the benefits and limitations of these diets for health and well-being. Enjoy!

Led by Osteopath Steph Aldridge, we discuss what an Osteopath does and how that differs from a Physiotherapist or a Chiropractor. We also talk about different ways you can get Osteopathy treatment, the role of exercise, and pain education for patients.

What is a fad diet? Well, we have quite a few on our list to talk through! We are not going into deep details with the specifics of what each fad diets promote, instead we are talking about WHY fad diets are so detrimental to your health and well-being. There are plenty of cons of fad diets, and very few pros. They might be the coolest new trend for eating habits, but that doesn't mean they are good for you or your mental health. This episode contains discussions around disordered eating which may be triggering for some people.

Make sure you listen to the end of the episode to hear our tips for setting goals in 2021. We have a system using a Gold, Silver and Bronze goal so that you can feel positive about your goals! Topics of discussion in this episode include: - Books we will be reading in 2021 for future book club episodes. - What to expect in an Osteopathy consultation. - What's the difference between fitness dynamic Pilates and clinical Pilates? - What was it like training as an athlete during 2020 covid lockdowns? - What were our favourite parts of 2020 and what were our most difficult struggles? - Goal setting for 2021.

This is our first book club episode where we talk about the book "Why we sleep" by Matthew Walker. In this podcast episode we summarise what we learnt in the book about sleep, as well as our thoughts about the book. There are many benefits of sleep, including brain function, better memory, more creativity, better recovery from injury and illness, and better problem solving skills. We also talk about the harm of sleep deprivation and how caffeine, alcohol and sleeping pills affect your sleep quality. Make sure you listen to the end to hear the top tips from the book that can help you get a better nights sleep!

This special episode features special guest Ant Usmar from The Rev Barbell Club in W.A. We talk to Ant about his philosophies for coaching weightlifting, and how you can incorporate weightlifting into a strength and conditioning program to improve your performance in many different sports. We also discuss how you can start weightlifting with only 2 days a week of training recreationally, and how building a community of supportive members can lift everyone up in the gym. This is a great opportunity to hear the perspective of a highly skilled coach in the industry discuss how you can plan training breaks in your weightlifting journey to optimise training outcomes. We loved recording this episode and we are excited to share it with you ! @antstrengthcoach @RevBBC https://www.revbbc.com.au/

Led by nutritionist Brandon, we discuss the 5 dietary guidelines which are recommended by the Australian Government, and how these could be improved. Why do they recommend certain food groups? Are the recommendations outdated? What are discretionary foods REALLY made up of? We also touch on the topic of how most people already know how and what to eat, but are confused by misinformation.

Lily Riley is an elite powerlifter squatting 227kg, multiple time Pro Raw competitor and now kidney cancer survivor. She was diagnosed earlier in the year with kidney cancer and since been on a journey back into powerlifting. Listen to her story from the last 8 months with her coach Brandon Greco and find some inspiration knowing that there are other people out there working hard to make themselves better each day.

This episode delves into what actually makes up your "core" and how we can optimise its function. There are differences in how the core is used in weightlifting, Pilates and in daily life. We discuss all this and more in this most recent episode!

We thought it would be interesting to delve into some common misconceptions about striving for perfect technique in lifting and Pilates. As much as we both promote optimal technique, there are some things to consider that may alter a person's technique. We have also found it can sometimes be detrimental to a person's mental well-being to always obsess about achieving "perfect form". Of course we always encourage safe movement, however there is still a space for sub-optimal technique if the person is moving safely.

After one of our clients told us they had a Vitamin D deficiency, we thought it would be great to do an episode about it! We wanted to share with everyone why Vitamin D is important in our diet and how to get enough. We also talk about what micronutrients are in comparison to macronutrients. If you need help with your nutrition feel free to email us: coach@accardifitness.com Brandon is a qualified Nutritionist with years of experience working with clients to improve their health through their diet. At Accardi Fitness we focus on sustainable, healthy habits to help you achieve optimal health.

Today we talk to Dr. Josh Cogoi who is a Chiropractor located in Bundaberg, Queensland. Dr. Josh has competed in powerlifting competitions and deadlifted 300kg at 90kg bodyweight. He has recently switched up his training to incorporate gymnastics training. Dr. Josh also tells us an amazing story about how he helped a dog walk again by treating him with Chiropractic adjustments. You can check out Josh's YouTube channel: https://www.youtube.com/channel/UCZO61egj6T0Hcf0s8ZigCoQ He also has an Instagram page where you can contact him @dr.jcogoi

You have taken a break from training or your looking to start a new training program after a long time off... what do you need to know? We have 9 tips for you to consider when you are getting back into training after a break. This is especially good timing with the lockdowns lifting in Melbourne on November 9th! Gyms will be reopening after being closed since March, so there will be plenty of people wanting to go hard to make up for lost time. Take it easy, and listen to this podcast so you won't burn out ! https://www.accardifitness.com.au/ https://www.youtube.com/channel/UCWlSOVlQ2zTX51J6Kpc6udg

We talk about the different types of strength training and how the reps, sets and load varies for different training goals. We discuss what to consider when writing a program to get the best results, and how Olympic Weightlifting programs differ from bodybuilding or powerlifting programs.

Our aim in this episode is simply to start a conversation and reduce the stigma surrounding mental illness. We discuss what is mental health versus mental illness, and how does physical activity and nutrition help with mental health?

This is a great educational episode for anyone that has a menstrual cycle, or for anyone who has a partner with a menstrual cycle. In this episode we discuss what the menstrual cycle is, and how to adapt training for female's depending on the phase of their cycle they're in. We also talk about how hormones effect motivation levels and food cravings, and what women can do to manage these symptoms in relation to their training.

Today we reflect and explore our journey's in the fitness industry. What have we learned? How did we train people originally? How do we train people now? What experiences, jobs and training courses have shaped our beliefs today?

In this episode we talk to our special guest Damien Hennigan, who some of you might know started the Western Warriors Weightlifting competition in Melbourne. We talk to him about his experience coaching people, being a gym owner, and his journey in the fitness industry. Damo embodies everything we are passionate about at Wired AF, the main thing aspect being that fitness should be fun!

Where did diet culture begin? What is your resting metabolic rate and how do diets affect this? How does the yo-yo dieting cycle start? What are the consequences of following restrictive diets? How does physical activity affect your metabolic rate? At Wired AF we aim to promote eating nutritious foods and forming sustainable eating habits, as well engaging in regular physical activity so that you can achieve optimal health.

Led by qualified nutritionist Brandon, we talk about what nutrition for health looks like and why it is so important. We also delve into rejecting diets, and how aiming to build a good relationship with food can help you form good eating habits. We also discuss what nutritious foods to include in your diet and the role of protein, carbohydrates and fats.

What does your pain mean? How can you prevent injuries? What should you do if you get injured? What can an Allied Health Professional do to help you manage your injuries? These are all important things that we talk about in this episode about injury management. Follow the link below for information about PEACE & LOVE, which we spoke about during the podcast: https://blogs.bmj.com/bjsm/2019/04/26/soft-tissue-injuries-simply-need-peace-love/

We talk about the difference between burnout and over-training and the different states of over-training. We also discuss how to recognise if you are over-training, what can contribute to it and what to do about it. Finally we discuss recovery strategies you can incorporate to prevent future over-training episodes from occurring.

In this episode we talk about SMART goals, and how to be realistic with your goal setting. We provide examples relevant to improving muscle strength and losing body weight, as well as talking about how to stay motivated to achieve your goals.

Steph talks us through her athletic endeavours in Taekwondo, CrossFit and Olympic Weightlifting. She also shares her journey in becoming a Pilates Instructor, and what inspired her to study Osteopathy.

We ask Coach Brandon questions about his training, nutrition, and what it's like to be an athlete. This is where we get to know a little bit more about him and why he got into Weightlifting.

In this episode we talk to Chiropractor Dr Nick Nguyen from Activ Chiropractic. We discuss Pilates, Nutrition, meal plans and more.

On our first Episode we dive straight into our discussion with Tyson Day from Arrive & Thrive. We talk about how the current climate has affected our business, our training and how being proactive can keep you moving forward!