Podcasts about Aerobic

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This is one of my favorite podcast episodes I've ever recorded. Scott Johnston is an established coach and co-author of the book Training for the Uphill Athlete. We dive into aerobic development, thresholds, Zone 2 training, and how to become a stronger, healthier and happier athlete.    Watch this full video on YouTube: https://youtu.be/vAqQPDXtq5k      Chapters:  0:00 – The aerobic foundation every endurance athlete needs 1:30 – LMNT sponsorship 2:40 – Introducing Scott & Training for the Uphill Athlete 6:38 – Why aerobic capacity matters most 11:49 – How long it takes to build an aerobic engine 14:31 – Aerobic vs anaerobic thresholds 18:38 – Aerobically developed vs deficient athletes 25:08 – Scott's high-level advice for aerobic development 29:47 – How to test aerobic and anaerobic thresholds 36:33 – The second threshold test: duration and intensity 38:50 – Training stress, recovery, and stagnation 43:00 – Injury risk and ramping volume too fast 44:48 – Advice Scott would give his younger self 54:02 – Fast vs slow twitch athletes 59:30 – Threshold workouts and training smarter 1:06:16 – When double threshold workouts make sense 1:07:24 – Where to find Scott 1:09:46 – How to be a healthier, stronger, happier athlete     FIND SCOTT JOHNSTON ► Website: https://evokeendurance.com/ ► Instagram: https://www.instagram.com/coach_scott_johnston/ ► Evoke Instagram: https://www.instagram.com/evokeendurance/ ► Reddit: https://www.reddit.com/r/evokeendurance/ ► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598 ► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024     LINKS & TOOLS MENTIONED ► Training for the New Alpinism Book: https://a.co/d/056KjXT1 ► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR ► Jeff Pelletier Badwater Movie: https://youtu.be/S774m29AYr4  ► My new book Running Breakthroughs: https://florisgierman.com/  ► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs  ► Path Projects: https://pathprojects.com/ ► Extramilest Episode with Mark Allen: https://youtu.be/YlBUJTIggyA      YOU CAN FIND ME, FLORIS GIERMAN HERE: ► My Personal Best Running Coaching Program: https://www.pbprogram.com/ ► Podcast: https://extramilest.com/podcast/  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/ ► Buy my new book Running Breakthroughs: https://florisgierman.com/  ► Extramilest Website: https://extramilest.com  ► Path Projects Website: https://pathprojects.com      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:   A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   More info about our running coaching program can be found at https://www.pbprogram.com    Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 

WE'RE COMING TO LOS ANGELES MARCH 7 & 8, COME HANG!!!RSVP HERE: https://forms.gle/CU2h3C5BwqReUFHp7Live in SoCal, racing the LA Marathon, or know somebody who is? We're celebrating the launch of the next generation of Cloudmonsters + LightSpray shoes at the On store in LA and the LA Marathon. See link for more information: https://forms.gle/CU2h3C5BwqReUFHp7For the full experience, check out this episode on YouTube: https://youtu.be/xHc1G725dSoCheckout Morgan's New Sponsor (MORG15 at checkout!): https://phosperformance.com/Thumbnail Photography: https://www.instagram.com/natalia.v.rivas/The Coffee Club Podcast is hosted by Oliver Hoare, George Beamish, and Morgan McDonald: 3 professional runners and olympians who train and live in Boulder, Colorado that compete for the On Athletics Club and On.Follow us here:Instagram: https://www.instagram.com/coffeeclubpod/George Beamish: https://www.instagram.com/georgebeamish/Morgan McDonald: https://www.instagram.com/morganmcdonald__/Olli Hoare: https://www.instagram.com/ollihoare/Tom Wang: https://www.instagram.com/womtang/Coffee Club Merch: https://coffeeclubpod.comMorgan's discord: https://discord.gg/uaCSeHDpgsMorgan's YouTube: https://www.youtube.com/@MorganMcDonaldisaloserIntro Artwork by The Orange Runner: https://www.instagram.com/theorangerunner/Intro Music by Nick Harris: https://open.spotify.com/artist/3Zab8WxvAPsDlhlBTcbuPi

In this episode of the Rox Lyfe podcast, I'm chatting with Vicky MacIntosh.Vicky is one of South Africa's leading HYROX athletes, a former CrossFit Games team competitor, and now an Elite 15 doubles athlete who has already secured her place at the 2026 HYROX World Championships. She also holds a 61-minute HYROX Pro PB and has quickly established herself as a serious contender on the global stage.In this conversation, we dive into:- How she rebuilt her aerobic base and dropped her zone 2 pace from 6:30/km to 4:45/km in a year- What her training week actually looks like- How she balances singles and doubles preparation- The strategy and transitions that helped her qualify for Elite 15- HRV tracking, lactate testing, and the tech guiding her training- Fuelling strategies for racing and recovery- The mindset shifts that have elevated her performanceIt's a great chat with a super impressive athlete at the top of the sport.

This audio overview, titled "Raise Your Ceiling or Raise the Roof," provides a deep dive into the Athletic Architecture model used by QT2 Systems to determine an athlete's ideal training focus. The episode explores the critical relationship between an athlete's sustainable threshold - their "ceiling" - and their absolute high-end capacity - their "roof". The discussion centers on how the ratio between Critical Power/Speed and power/speed at VO2 Max defines an athlete's physiological state and dictates which of two primary training paths will offer the highest return on training investment: Raising the Ceiling: The hosts explain that for athletes in an Anaerobic physiological state (ratio < 85%), the "attic space" is too large. In these cases, the priority is a Build/TH block designed to lift the ceiling closer to the roof, making more of the athlete's existing capacity usable for longer durations. Raising the Roof: Conversely, for athletes in an Aerobic physiological state (ratio > 88%), the "attic" has become a "crawl space," meaning the ceiling is pushed right against the roof. The hosts discuss how a VO2 Max block can be used as a targeted intervention to lift the absolute upper limit, thereby creating the necessary physical space for the threshold to grow in the future. Throughout the overview, the hosts emphasize the importance of intentional training. By using testing data to identify whether an athlete needs to focus on their sustainable potential (the ceiling) or their absolute capacity (the roof), coaches can avoid a "scattershot approach" and ensure that resources are not wasted training energy systems that are already well-developed. The episode concludes by reviewing how these physiological decisions fit into a broader framework that also considers practical factors like injury history and race proximity. *This audio overview is AI-generated off of QT2 Systems' knowledge-base of source materials.

Episode 212: Managing HFpEFHyo Mun and Jordan Redden (medical students) explain how to manage HFpEF with medications and touch some basics about nonpharmacologic treatments. Dr. Arreaza asks insightful questions to guide the discussion. Written by Hyo Mun, MSIV, American University of the Caribbean; and Jordan Redden, MSIV, Ross University School of Medicine. Comments by Hector Arreaza, MD.You are listening to Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California, a UCLA-affiliated program sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home. This podcast was created for educational purposes only. Visit your primary care provider for additional medical advice.Treatment of HFpEFArreaza: Mike, if you had to name the one therapy everyone with HFpEF should be on, what is it?Mike: That's easy! SGLT-2 inhibitors. This is the one slam-dunk we have in HFpEF. Empagliflozin (Jardiance) or dapagliflozin (Farxiga) should be started in essentially every patient with HFpEF, and it doesn't matter if they have diabetes or not.Jordan: And that's worth repeating, because people still think of these as “diabetes drugs.” They're not anymore. In HFpEF, SGLT-2 inhibitors reduce heart-failure hospitalizations, improve symptoms, improve quality of life, and even reduce cardiovascular death.Dr. Arreaza: They're also simple. Empagliflozin 10 mg daily or dapagliflozin 10 mg daily. No titration, no drama. The effectiveness of these meds was established around 2019 with DAPA-HF and later with DELIVER. These were trials thatdemonstrated that dapagliflozin reduces worsening heart failure and cardiovascular events across the full spectrum of heart failure, from reduced to preserved ejection fraction, independent of diabetes status.Mike: And the number needed to treat is about 28 to prevent one heart-failure hospitalization. That's excellent for a disease where we historically had almost nothing that worked.Jordan: They're also safe in chronic kidney disease down to an eGFR of about 25, which makes them even more useful in this population.Dr. Arreaza: Alright. We got SGLT-2 inhibitor, what's next?Mike: Volume management. Loop diuretics are still the backbone of symptom control in HFpEF. If the patient is volume overloaded, you diurese, and you diurese aggressively.Jordan: The goal is euvolemia. Dry weight, no edema, no orthopnea, no waking up gasping for air. A lot of these patients end up needing chronic oral loop diuretics to stay there.Dr. Arreaza: Something to remember: HFpEF patients don't tolerate congestion well, and being “a little wet” is not benign. Let's move into RAAS inhibition. Where do ARBs and ACE inhibitors fit in?Mike: Between ARBs and ACE inhibitors, ARBs are the winners in HFpEF. They actually reduce heart failure hospitalizations—drugs like candesartan, losartan, valsartan. ACE inhibitors? Not so much. They showed minimal benefit in older HFpEF patients, which is why we go with ARBs instead.Jordan: But a lot of clinicians get nervous about ACE inhibitors and ARBs because of kidney function, so it's worth talking through how these drugs actually work in the kidney.Dr. Arreaza: Yes, misunderstanding may lead to unnecessary drug discontinuation.Jordan: Under normal conditions, the afferent arteriole brings blood into the glomerulus, and the efferent arteriole is constricted by angiotensin II. That constriction keeps pressure high in the glomerulus and maintains filtration.Mike: Here's what happens with an ACE inhibitor: you block angiotensin II, the efferent arteriole relaxes, glomerular pressure drops, and GFR dips slightly. Creatinine bumps up a little, and that scares people, but that's actually the whole point—that's how you get kidney protection long-term.Jordan: High intraglomerular pressure causes hyperfiltration injury and scarring over time. Lowering that pressure protects the kidney long-term. The short-term GFR drop is the price you pay for long-term benefits.Dr. Arreaza: So let's talk about CKD, because this is where people panic.Mike: Right. ACE inhibitors and ARBs are not contraindicated in chronic kidney disease. In fact, they're recommended even in advanced stages. They reduce progression to kidney failure by about a third.Jordan: The key is how you use them. Start low. Check creatinine and potassium one to two weeks after starting, then periodically. A creatinine rise up to 30% from baseline is acceptable. That's not kidney injury, that's physiology.Dr. Arreaza: And what about potassium creeping up?Mike: You adjust the dose or add a potassium binder. You don't just automatically stop the drug.Dr. Arreaza: Now there is one absolute contraindication everyone needs to know about! (board exam test)Jordan: Bilateral renal artery stenosis. This is the big one. In these patients, the kidneys are completely dependent on angiotensin II–mediated efferent constriction to maintain GFR. Take that away, and GFR collapses.Mike: Creatinine can jump dramatically within days. If you see a creatinine rise of 20% or more shortly after starting an ACE inhibitor, you should be thinking about bilateral renal artery stenosis and stopping the drug immediately.Dr. Arreaza: After revascularization, though, many patients can tolerate ACE inhibitors again, so this isn't always permanent. What about cardiorenal syndrome? That's where things get uncomfortable.Mike: It is uncomfortable, but cardiorenal syndrome isn't a contraindication. These patients have severe heart failure and kidney disease, and their mortality is actually higher than patients with heart failure alone.Jordan: ACE inhibitors still reduce mortality and slow kidney disease progression in this group. Studies show that stopping ACE inhibitors during acute heart-failure admissions increases in-hospital mortality three- to four-fold.Dr. Arreaza: So we are cautious, but we don't avoid it.Mike: Exactly. Start low, titrate slowly, monitor labs closely, accept up to a 30% creatinine rise. You only stop if kidney function keeps worsening, or potassium gets dangerously high.Dr. Arreaza: Alright. Let's move on. What about mineralocorticoid receptor antagonists… MRA?Jordan: Spironolactone or eplerenone might reduce hospitalizations in HFpEF, but the data is mixed. This is more of a “select patients” situation.Mike: And you have to watch potassium and kidney function carefully, especially if they're already on an ACE inhibitor or ARB.Dr. Arreaza: What about sacubitril-valsartan, also known as Entresto®?Mike: Entresto may help patients with mildly reduced EF roughly in the 45 to 57% range. It's not first-line for HFpEF, but in select patients, it's reasonable.Dr. Arreaza: Now let's clarify one of the biggest sources of confusion: beta blockers.Jordan: Beta blockers are not a treatment for HFpEF itself. They're only indicated if the patient has another reason to be on them, like coronary disease or atrial fibrillation.Mike: And timing really matters here. You absolutely do not start beta blockers during acute decompensated heart failure. Their negative inotropic effects can make things worse when patients are volume overloaded.Jordan: But, and this is critical, you also don't stop them if the patient is already taking one. Abrupt withdrawal causes a sympathetic surge and dramatically increases mortality.Dr. Arreaza: If a patient is admitted on a beta blocker, what do we do?Mike: Continue it at the same dose or reduce it slightly if they're really unstable. Once they're euvolemic and stable, you can carefully titrate up.Jordan: And watch for chronotropic incompetence. HFpEF patients often rely on heart-rate response to exercise, and beta blockers can worsen exercise intolerance.Dr. Arreaza: Beyond medications, HFpEF is really about treating comorbidities. Aerobic activity can be an initial strategy to improve exercise intolerance and has evidence of improving aerobic function and quality of life. Sodium restriction: improves symptoms, does not decrease risk of death or hospitalizations.Mike: Hypertension control is huge. For diabetes, the SGLT-2 inhibitors will perform double duty. For obesity, weight loss improves symptoms, and GLP-1 agonists like semaglutide are absolute gamechangers.Jordan: Don't forget sleep apnea, atrial fibrillation, and lifestyle. Exercise improves the quality of life, even if it doesn't change hard outcomes. Lifestyle is the main treatment. Dr. Arreaza: And when should you refer to cardiology?Mike: You should refer when the diagnosis isn't clear; symptoms are not responding to treatment, difficult volume management, end-organ dysfunction, or if you are concerned about advanced heart failure.Dr. Arreaza: So, it has been a great discussion. What is the takeaway?Mike: HFpEF treatment isn't about one magic drug -- it's about volume control, SGLT2 inhibitors, smart use of RAAS blockade, and aggressive management of comorbidities.Jordan: And it's understanding the physiology, so you don't withhold life-saving therapies out of fear.Dr. Arreaza: Well said. If you found this helpful, share it with a friend or colleague and rate us wherever you listen. This is Dr. Arreaza, signing off.Jordan/Mike: Thanks! Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week! _____________________References:Barzin A, Barnhouse KK, Kane SF. Heart Failure With Preserved Ejection Fraction. Am Fam Physician. 2025;112(4):435-440.Heidenreich PA, Bozkurt B, Aguilar D, et al. 2022 AHA/ACC/HFSA guideline for the management of heart failure. Circulation. 2022;145(18):e895-e1032.Kittleson MM, Panjrath GS, Amancherla K, et al. 2023 ACC expert consensus decision pathway on management of heart failure with preserved ejection fraction. J Am Coll Cardiol. 2023;81(18):1835-1878.Anker SD, Butler J, Filippatos G, et al. Empagliflozin in heart failure with a preserved ejection fraction. N Engl J Med. 2021;385(16):1451-1461.Solomon SD, McMurray JJV, Claggett B, et al. Dapagliflozin in heart failure with mildly reduced or preserved ejection fraction. N Engl J Med. 2022;387(12):1089-1098.Pitt B, Pfeffer MA, Assmann SF, et al. Spironolactone for heart failure with preserved ejection fraction. N Engl J Med. 2014;370(15):1383-1392.Yusuf S, Pfeffer MA, Swedberg K, et al. Effects of candesartan in patients with chronic heart failure and preserved left-ventricular ejection fraction. Lancet. 2003;362(9386):777-781.Solomon SD, McMurray JJV, Anand IS, et al. Angiotensin-neprilysin inhibition in heart failure with preserved ejection fraction. N Engl J Med. 2019;381(17):1609-1620.Kosiborod MN, Abildstrøm SZ, Borlaug BA, et al. Semaglutide in patients with heart failure with preserved ejection fraction and obesity. N Engl J Med. 2023;389(12):1069-1084.Xie Y, Xu E, Bowe B, Al-Aly Z. Long-term cardiovascular outcomes of COVID-19. Nat Med. 2022;28(3):583-590.Puntmann VO, Carerj ML, Wieters I, et al. Outcomes of cardiovascular magnetic resonance imaging in patients recently recovered from COVID-19. JAMA Cardiol. 2020;5(11):1265-1273.Basso C, Leone O, Rizzo S, et al. Pathological features of COVID-19-associated myocardial injury. Eur Heart J. 2020;41(39):3827-3835.Nalbandian A, Sehgal K, Gupta A, et al. Post-acute COVID-19 syndrome. Nat Med. 2021;27(4):601-615.Badve SV, Roberts MA, Hawley CM, et al. Effects of angiotensin-converting enzyme inhibitors and angiotensin receptor blockers in adults with estimated GFR less than 60 mL/min per 1.73 m². Ann Intern Med. 2024;177(8):953-963.Navis G, Faber HJ, de Zeeuw D, de Jong PE. ACE inhibitors and the kidney: a risk-benefit assessment. Drug Saf. 1996;15(3):200-211.Textor SC, Novick AC, Tarazi RC, et al. Critical perfusion pressure for renal function in patients with bilateral atherosclerotic renal vascular disease. Ann Intern Med. 1985;102(3):308-314.Hackam DG, Spence JD, Garg AX, Textor SC. Role of renin-angiotensin system blockade in atherosclerotic renal artery stenosis and renovascular hypertension. Hypertension. 2007;50(6):998-1003.Ronco C, Haapio M, House AA, et al. Cardiorenal syndrome. J Am Coll Cardiol. 2008;52(19):1527-1539.Prins KW, Neill JM, Tyler JO, et al. Effects of beta-blocker withdrawal in acute decompensated heart failure. JACC Heart Fail. 2015;3(8):647-653.Jondeau G, Neuder Y, Eicher JC, et al. B-CONVINCED: Beta-blocker CONtinuation Vs. INterruption in patients with Congestive heart failure hospitalizED for a decompensation episode. Eur Heart J. 2009;30(18):2186-2192.Theme song, Works All The Time by Dominik Schwarzer, YouTube ID: CUBDNERZU8HXUHBS, purchased from https://www.premiumbeat.com/.

Heavy lifting in early pregnancy carries a long shadow of fear—but the data tell a different story. We unpack a newly published study on first-trimester high-load resistance training, revealing that pelvic floor symptoms actually decreased compared to preconception, even as many athletes maintained intensities near 80% of one-rep max. We also dig into miscarriage rates in this cohort and how they align with population norms, pushing back on the narrative that smart, heavy training in early pregnancy is inherently risky.From there, we confront an overlooked reality: most active women receive little to no guidance on returning to exercise after miscarriage. We share raw, personal experiences of medical management, bleeding, and the confusing early weeks of recovery, then introduce a new survey designed to map real-world timelines, barriers, and advice quality. Whether you lift, run, flow, or mix it up, your input can shape practical, compassionate recommendations for getting back to movement in a safe, sustainable way.We round out the conversation with a deep dive into perimenopause and musculoskeletal pain, especially the spike in shoulder and low back-pelvic discomfort as women move from pre to peri. For athletes navigating postpartum in their 30s and 40s, this hormonal backdrop matters. Aerobic and resistance training may blunt vasomotor symptoms, but aches can still rise, calling for smarter load management, recovery, and clinical screening when needed. The throughline is clear: informed autonomy. With better data and honest dialogue, we can train hard, honor healing, and adapt across life's transitions.If you've experienced a miscarriage in the past year and were active before or during pregnancy, please check the show notes for our survey link and share it with someone who might benefit. If this resonated, subscribe, leave a review, and send this to a friend who trains. Your story moves the science forward.___________________________________________________________________________Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

Exercise can ease Parkinson's symptoms — but can it also slow the disease itself?In this Being Patient Live Talk, Northwestern University researcher Daniel Corcos, PhD breaks down the science behind high-intensity aerobic exercise and why his team is putting it to the test in a major Phase 3 clinical trial (SPARX3). SPARX3 is designed to examine whether exercise intensity can influence Parkinson's progression, especially for people who are newly diagnosed and not yet taking Parkinson's medication.Corcos, a professor in Northwestern's Department of Physical Therapy and Human Movement Sciences, shares what research has already taught us about exercise and Parkinson's — and what we still need to prove. He also lays out a practical, four-part “exercise prescription” you can use as a framework:✅ Aerobic training✅ Resistance/strength work✅ Flexibility✅ Balance + neuromotor trainingYou'll also learn how SPARX3 will follow 370 participants over two years, comparing moderate- vs. high-intensity treadmill training and tracking changes in symptoms and brain imaging to explore whether higher intensity is linked to slower progression.Hosted by: Deborah Kan, Founder of Being Patient--- Subscribe for more Live Talks and brain health reporting:https://www.beingpatient.com/Follow Being Patient:Twitter/X:   / being_patient  Instagram:   / beingpatientvoices  Facebook:   / beingpatientalzheimers  LinkedIn:   / being-patient  Watch more Live Talks:https://beingpatient.com/live-talks/Being Patient is an editorially independent journalism outlet covering brain health, cognitive science, and neurodegenerative diseases. In our Live Talk series, founder and former Wall Street Journal editor Deborah Kan interviews brain health experts and people living with dementia.#parkinsonsdisease #Exercise #SPARX3 #BrainHealth #Neurology #ParkinsonsResearch #Fitness #MovementDisorder #BeingPatient

Send us a textThis episode is the closest thing you'll get to a no-BS preparation checklist for Air Force Special Warfare—delivered straight by Peaches and Trent. They lay out the top 10 things every candidate should be doing before shipping: fitness, water confidence, rucking, mindset, nutrition, recovery, ego control, recruiters, and avoiding the dumb mistakes that shut doors forever. No hype. No shortcuts. Just volume, discipline, and doing the boring things consistently. They also hit bonus topics like zone two running, caffeine addiction, relationships that derail candidates, and why “natural talent” is usually a liability. If you're serious about the pipeline, this is required listening.⏱️ Timestamps: 00:00 Ones Ready intro and why this list matters 01:40 Attributes-based selection explained 03:00 #1 Master the IFT (and actually take it) 06:30 Training tired and testing under fatigue 09:45 #2 Water confidence and breath control 14:20 Pool anxiety and quitting before quitting 15:40 #3 Running volume and zone two 21:30 Aerobic vs anaerobic gas tanks 22:00 #4 Rucking and functional strength 30:30 Grip strength and carries 34:30 #5 Don't cram—build a long runway 38:40 #6 Mental toughness through volume 43:00 #7 Nutrition, caffeine, and recovery 49:10 #8 Recruiters, MEPs, and medical reality 52:00 #9 Ego, talent, and injury traps 56:30 #10 Operator Training Summit 58:30 Bonus tips: tracking, steps, jobs, and life choices 01:02:00 Relationships, leveling up, and cutting cords

Today's topics04:16 - Carb loading when very active 08:19 - Training to failure14:54 - MARSOC swim frequency 17:19 - Tempo run durations18:54 - Lifting during 2&5 mile base phase20:25 - Weight loss before SFAS prep22:13 - AIT/RASP prep program23:57 - Target 2 + 5 mile times for SFAS25:21 - Best TTM program for SFRE26:44 - Aerobic base adequacy27:34 - Training after selection date delay29:39 - Marriage tips for SOF34:04 - Adjusting JG3.0 for NSW 35:02 - New running program milage35:56 - Training with a broken ankle39:47 - Short game tips42:48 - Knee pain before selection46:14 - IT band pain after long rucks52:21 - Carb timing vs total intake55:40 - Favorite Rice and Grinds combos-Related linksCarbs IG postCarb article Pt. 1Carb article Pt. 2-Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.-New Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide-TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)-PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep-Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training-Let's connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack

James de Lacey owns and runs Sweet Science of Fighting. James holds a Master of Sport & Exercise Science and has published academic research. He's also worked in three countries at the elite and international level of sport preparing athletes for competition. James trains and competes in BJJ and created Sweet Science of Fighting to bring you cutting edge training information from himself and high-level coaches   https://www.instagram.com/sweetscienceoffighting/    https://sweetscienceoffighting.com/  Check Out My Game Speed Course and Programs at www.multidirectionalpower.com

Easy Aerobic Swim Set 4000Warm up200 Swim (mix free/back, easy) 200 Pull  (Long Strokes,Relaxed Breathing) 200 Freestyle ( Build last 50) Pre Set12x50 Kick @ 1:00 asOdd Kick With BoardEven Kick on Back or streamlineFocus on steady Aerobic kick Main set 4x500 Freestyle with 20-30 Sec RestSmooth Strong Aerobic pace ( 70-75%)Goal: Even SplitsPull Set5x100 PullFocus on catch, DPS, PostureCool Down 100 Easy Swim100 Easy kick 100 Easy ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

SORDID SUNDAYS...

Most hunters train hard. Very few train right. In this episode, Cliff sits down with Scott Johnston, co-author of Training for the Uphill Athlete and founder of Evoke Endurance, to break down why high-intensity training actually works against mountain hunters.They unpack the biggest misconception in hunting fitness: trying to train exhaustion instead of capacity. Scott explains, in plain language, why endurance is a metabolic problem, not a grit problem, and why zone-2 aerobic development is the foundation for moving better, recovering faster, and shooting more accurately under fatigue.They connect the dots between mountain hunting, special operations selection, and endurance sports, showing why aerobic capacity directly impacts decision-making, fine motor skills, recovery between stalks, and multi-day performance. Cliff ties it back to real guiding experiences with elk, goat, and sheep hunters who simply could not recover once they went anaerobic.This is not about suffering more. It's about building a system that actually works when it matters.Evoke Endurance Backcountry Hunting Program: https://evokeendurance.com/training-plans/backcountry-hunting-training-plan/TrainingPeaks Marketplace: https://www.trainingpeaks.com/training-plans/other/tp-611567/backcountry-hunting-training-plan00:00:56 The fitness problem in hunting00:02:00 Who Scott Johnston is00:07:00 Why training transfers across sports00:10:20 Fitness as the only controllable00:18:30 Aerobic vs anaerobic systems00:31:30 Aerobic deficiency explained00:37:30 Time commitment realities00:45:15 Why hill sprints fail hunters00:52:00 Recovery and multi day hunts01:11:00 Fitness impact on shooting accuracyResources from Scott and Evoke Endurance:Evoke Endurance: https://evokeendurance.com/Training For the Uphill Athlete: https://amzn.to/4qgQ1WQThe Fastest Way to Get Good at Elk Hunting. Period. Cliff's In-Person Elk Masterclass - https://pursuitwithcliff.com/ElkCourse---FOLLOW CLIFFYouTube - https://www.youtube.com/c/CliffGrayInstagram - https://www.instagram.com/Cliffgry/Facebook - https://facebook.com/PursuitWithCliffPursuit With Cliff Podcasthttps://pursuitwithcliff.com/interviews-and-podcasts/Cliff's Hunt Planning and Strategy Membership https://pursuitwithcliff.com/membership/Hunt. Fish. Spear. (Experiences, Courses and Seminars) https://pursuitwithcliff.com/ExperiencesMerchhttps://pursuitwithcliff.com/shop/SUBSCRIBE TO CLIFF'S NEWSLETTER:https://PursuitWithCliff.com/#Newsletter

Sunday's retro Tea dance / 80s Alternative club / Dance - So fun. jerkin back n forth - devo keep me hangin on - colourbox love plus one - haircut 100 thats love, that it is - blancmange dance with me - Alphaville generals and majors - xtc i wanna be a cowboy - boys dont cry if i were god tonight - real life head over heels - go-go's walking down your street - bangles i melt with you - modern english think it over - the cars lucky number - lene lovich dont put another dime in the jukebox - the flirts never say never - romeo void good thing - fyc sledgehammer - peter gabriel (remix) lets go all the way - sly fox true - spandau ballet I want your hands on me - sinead d bop - dirty harry you take me up - thompson twins step on - happy mondays i touch roses - book of love promises promises - naked eyes underground - david bowie sign of the times - belle stars its a mad world - tears for fears. our house - madness

Ya estamos aquí otra quincena más, desde el asilo más friki de la podcasfera y en esta ocasión en "Cuando todo esto era campo", quería hablaros del programa Lluvia de Estrellas y en "Te vas a quedar ciego con tanta maquinita" del videojuego Dance Aerobic. No esperes que te lo cuenten y dale al play. Como a modo recordatorio: 00:00 Podgaming 00:08 Opening 00:58 Bienvenida 01:38 Tó esto era campo: Lluvia de Estrellas 16:08 Olivia Newton-John: Let's Get Physical 22:34 Te vas a quedar ciego con tanta maquinita: Dance Aerobic 31:40 Comentarios 34:40 Despedida 35:44 Ending Biblioteca de juegos MS-DOS: https://archive.org/details/softwarelibrary_msdos_games?sort=-publicdate

Do you want to improve and race faster in 2026? I want to help you do exactly that! In this episode, coach Jason Fitzgerald is sharing his most impactful training interventions for dramatic running improvement. We're discussing: Hill Sprints (see here) Monthly mileage Aerobic cross-training Heat training Heavy weightlifting (start here) If you haven't yet, follow or subscribe to the podcast! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 – and having a thin frame – has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. They're now offering international shipping so if you live in the UK, Canada, Australia, or anywhere around the world, you can try Previnex as well. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex! Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

In this episode of the Flex Diet Podcast, I catch up with my good friend Jason Brown to dig into the intersection of strength training and aerobic development. We talk through how to implement aerobic conditioning in the real world, what zone two training actually is (and isn't), and the pros and cons of different training methodologies. Jason shares his thoughts on concurrent training, functional movement, and how to improve performance without sacrificing long-term health. We also get into the realities of online coaching and how to structure training programs that support sustainable progress over time. If you're looking to improve body composition, build muscle, and boost performance within a flexible, evidence-based framework, this episode will give you plenty to work with.Sponsors:Rogue: https://miket.me/rogueBeyond Power Voltra 1: https://www.beyond-power.com/michael13Meathead Cardio Course Level 1: Aerobic System https://miket.me/cardioFitness Insider Newsletter: https://miketnelson.com/Episode Chapters:04:26 Jason Brown Introduction and Background04:58 Transition to Online Training07:16 Challenges and Adaptations in Online Coaching15:01 Assessment and Customization in Training19:46 Importance of Aerobic Conditioning21:38 Heart Rate Monitoring and Technology32:36 Debunking Myths and Misconceptions40:13 Personal Training Evolution40:29 Aerobic Training Benefits40:56 Training Philosophy and Methods41:54 Zone Two Training Debate43:23 Stress and Training Adaptations44:24 Creative Conditioning Approaches57:02 Concurrent Training Insights01:04:26 Programming and Practical Experience01:14:36 Final Thoughts and RecommendationsEpisodes You Might Enjoy:Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth JayYouTube: https://youtu.be/hpvKokMBRv4?si=sL-dFZ2reY_W5RWVEpisode 335: Grip, Guts & Gas Tanks: Aerobic Training for Meatheads with Levi EarlYouTube: https://youtu.be/S13JxU57-sk?si=phRGaQSaN0SnXnsOConnect with Jason:Website: https://www.jasonbrowncoaching.com/YouTube: https://www.youtube.com/@jasonbrowncoachingInstagram: https://www.instagram.com/jasonbrowncoachingGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

I haven't done a solo podcast in a while. Strength and age- resistance training - which leads me to women and strength. Resistancetraining Trump's aerobics.  Which brings me to the BBM Kettlebell methodology - something I always knew but I nowhave the biometrics to prove it. Aerobicand Anaerobic.  Almost Identical – slightly more Anaerobic than Aerobic and my boxing/kickboxing workouts are just the opposite.   The New Year is upon us. I'm not a big “New Year's Resolution” type of guy. But this past year was enlightening for many reasons. My goal is to help others to Live Better Longer. I have had the great fortune of listening to and learning from others. My studies and experiences have helpedme attain success at what I love doing most. Sharing my experiences and knowledge with others is my way of paying it forward. So, if you're interested in learning what I gained from this year, please keep listening.  We need to look at the aspects of our life- business/ financial, family/home and personal relationships, state of our fitness and health.  Intermittent fasting: daily - autophagy - 12-17 hours, 24, 36, 48, 60 and 72 hours.  Fasting stages progress from using food energy (0-4 hrs) to breaking down stored sugar(glycogen) for fuel (4-12 hrs), then burning fat (12-24+ hrs) as glucosedepletes, leading into ketosis (24+ hrs) where the liver produces ketones forenergy, with deeper benefits like cellular cleanup (autophagy) emerging after24-48+ hours, shifting your body from sugar-burning to fat-burning for fuel. Fasting Stages by Hour ●    0-4 Hours (Fed State): Your body digests food,uses glucose for immediate energy, releases insulin, and stores excess asglycogen. ●    4-12 Hours (Glycogen Depletion): Insulin drops, and yourbody starts breaking down stored glycogen (sugar) for energy. ●    12-16 Hours (Fat Burning Begins): Glycogen is low,prompting the body to release stored fat (lipolysis) for fuel, entering earlyfat-burning mode. ●    16-24 Hours (Entering Ketosis): The body significantlyramps up fat burning, producing ketones as an alternative fuel, especially forthe brain. ●    24-48+ Hours (Ketosis & Autophagy): Full ketosis isestablished, and the body burns fat exclusively; autophagy (cellular cleanup)begins to increase. ●    48-72+ Hours (Deep Fasting): Deeper benefits likeenhanced autophagy, significant growth hormone increases, and potential immunesystem regeneration may occur. Key Metabolic Shifts ●    Insulin Drops: Blood sugar levels fall, signaling the body to stop storing fatand start releasing it. ●     ●    Glycogenolysis: Breakdown of stored sugar in the liver and muscles. ●     ●    Lipolysis: Breakdown of fat into fatty acids. ●     ●    Ketogenesis: The liver converts fatty acids into ketones for energy. ●     ●    Autophagy: Cellular repair and recycling process that gets activatedduring fasting. Biometrics:the BodyBell Method- Anerobic and Aerobic benefits almost equal- throw inmobility and the restorative benefits- and it's no wonder that the system isapproved by the state government for DPT's and chiropractors. Humeand InBody- biological age of 28.  Theold saying- Die young and leave a good looking corpse. I say Die old and leavea good looking corpse! #masterphilinyourcorner#masterphil #philross #fitness #selfdefense #fighting #kettlebells#kettlebellworkshop #kettlebellking #bodybellmethod #bodybell #strength#strengthandconditioning #personaltrainer #knifefighting #mma #bjj #martialarts#boxing #kickboxing #podcast #professor #weightlifting #training#survivalstrong #AAAI #SCW #FITFIXNOW #womenwork #strengthforwomen #avocado#Zingaloo #bread    

70s DISCO / classic pop rock / 80s disco club dance - All Skate tonight - Friday night Main event - barbra right back where we started from - maxine nightingale mandolay - la flavor i would die for you / baby i'm a star - prince & the revolution putting the night on hold - lauren grey sunset people - donna summer knock on wood - amii stewart call me - blondie simply irresistible - robert palmer hold on tight - E.L.O. my sharona - the knack hey mickey - toni basil le freak - chic boogie nights - heatwave take your time do it right - SOS Band Don't you want my love - Nicole everybody dance - tamara and the seen nasty girl - vanity girl hot shot - karen young my lovely one -the jacksons flame thrower - james geils band lets all chant - michael z band feels like i'm in love - kelly marie best part of breakin up - roni griffith  disco inferno - the trammps disco nights - GQ walk like a man - divine hands up - ottawan xanadu - olivia / ELO eye to eye contact - edwin star and the beat goes on - Orbit

In this hour of At Home with Gary Sullivan, Gary tackles common household issues with his listeners. He starts by discussing tree roots clogging plumbing, recommending products like Aerobic root killers and Green Gobbler. Vicky calls in with questions about porcelain bathtub refinishing and gutter guards, and Gary shares his expertise on both topics. He also chats with Jim Parker from Ahhsome about biofilm buildup in jetted tubs and washing machines and recommends their products to combat the issue.See omnystudio.com/listener for privacy information.

In this hour of At Home with Gary Sullivan, Gary tackles common household issues with his listeners. He starts by discussing tree roots clogging plumbing, recommending products like Aerobic root killers and Green Gobbler. Vicky calls in with questions about porcelain bathtub refinishing and gutter guards, and Gary shares his expertise on both topics. He also chats with Jim Parker from Ahhsome about biofilm buildup in jetted tubs and washing machines and recommends their products to combat the issue.See omnystudio.com/listener for privacy information.

This episode I speak with Tim Kettering.  Tim Kettenring is a human performance coach and rehab specialist with extensive experience at every level of sport, from developmental to professional, as well as the general population. Tim is the President and Director of Performance for Maverick Human Performance which provides coaching, consulting and education services to coaches, competitive athletes, and everyday athletes around the world.  Tim is widely recognized as a subject matter expert on energy system development for athletes.   On this episode we discuss: Tim's background? What Tim has learned from coaching Rugby Tim's biggest influences We talk energy system development - assessment and prescription Anaerobic vs aerobic vs hydrid subtypes  Aerobic vs alactic development Supplements to aid energy system development This was a great discussion with Tim and I hope you all enjoy it.   Show Notes: Website - maverickhumanperformance.com   Books mentioned: Ultimate MMA conditioning  Science of Sports Training   People and resources Mentioned: Andy Galpin Kevin Mulcahy Gareth Sandford Joel Jamieson Dave Tenney Boo Schexnayder Chidi Enyia Vern Gambetta Jorge Carvajal Eddie Lee Ian Gibbons Mark Bennett Robert Wright  Pavel Tsatsouline  Yuri Verkhoshanksy George Brooks] Stephen Sieler Charlie Francis  Tim Gabbett James Smith Jonas Dodoo Stu McMillan Dan Pfaff ALTIS Thomas Kurz Jeremy Frisch  Arthur Lydiard Percy Cerutty  AV Hill James Morton James Moran Iñigo San Millán Dan Baker Martin Gibala Mark Uyeyama  Denis Logan St. Mary's University Twickenham - MSc strength and conditioning Dan John Steve Magness Elliott Richardson  Rich Clarke Dan Howells  

What does it really take to coach elite triathletes to world-class performances? Reto Braendli, Swiss triathlon coach and former performance lab specialist, joins us to share the individualized approach behind some of pro triathlon's most remarkable recent results.Reto coaches Sara Svensk (8th Kona 2024 with sub-3hr marathon), Anne Reischmann (back-to-back Ironman wins at Cozumel & South Africa), and Imogen Simmonds (9th overall T100 2024). In this Expert Series episode, he reveals how Sara ran one of the fastest marathons at Kona with only 4 hours of running per week (50% on a treadmill) due to injury.We dive deep into body composition analysis, Reto's balanced fueling philosophy that rejects both extreme high-carb and low-carb trends, and the truth about how pro athletes' nutrition needs differ from weekend warriors. Plus, insights on indoor versus outdoor cycling, optimal cadence, Anne's decision to race Kona while pregnant, and why loving what you do matters more than any training protocol.Whether you're a coach or athlete, this conversation offers practical wisdom for smarter, more sustainable training.00:00 Welcome and Introduction00:27 Reto's Background and Career01:33 Coaching Philosophy and Approach02:16 Case Studies: Coaching Elite Athletes05:25 Training Strategies and Adaptations11:39 Balancing Training and Life for Age Groupers17:36 Body Composition in Endurance Sports25:20 Nutrition and Fueling Strategies35:06 Approximate Energy Demand in Athletes36:23 Fueling Strategies for Endurance Athletes37:46 Integrating Cycling into Triathlon Training39:54 Indoor vs. Outdoor Cycling: Pros and Cons43:37 Cadence and Bike Position: Optimizing Performance49:02 Coaching Anne Reischmann Racing Kona Pregnant: A Unique Challenge55:45 Handling Doping Allegations: A Coach's Perspective01:02:04 Final Advice for Athletes and Coaches

Nic kicks off with a story about flying during the government shutdown. And Tarina bought Nic a new towel—which he claims takes him 8 minutes to collect black fuzz; it's like drying off with a trash bag.Tarina has a question for listeners: If you have a budget for a present, and you pay significantly less that regular retail, do you buy two of the item? Is it about how much you spend or about the gift itself?In this episode, Tarina picks up where she left off with explaining her PAUSE before the Holidays method. The acronym Tarina created for herself is PAUSE. P is for Pray. A is for Aerobic. U is for understand. S is for Sit. E is for Express.When we seek to Understand the people's perspective, it is most likely coming from a good place. As Nic says, “We often judge others by their behaviors and judge ourselves by our intentions.”To sit, as Tarina explains, means to take time for yourself. If there is something meaningful to work through, time the time to sit with the emotions, environment, or anticipation of the experience.The PAUSE idea is designed to give you a practical framework for approaching the holidays with grace and power.Email info@nicbittle.com to receive a “pretty big deal” Christmas card from Nic and Tarina.If you enjoy Nic and Tarina's podcast and get something from listening to “all this Nic Bittle Crap,” please hit the like button, share it with a friend, or both. Your recommendation goes a long way in helping us reach more people.Also if you have questions that you want Nic and Tarina to answer, email them at info@nicbittle.com.---

We dive into what's actually happening in peri- and postmenopause (hormonally, neurologically, and physically) and how those changes show up on the bike. From fear on technical trails, to fatigue, difficulties concentrating, to the “hit by a truck” recovery days… none of this is random. This episode is science-based and NOT only for women

Welcome to Episode 124 of the Trail Running Ireland Podcast, sponsored by New Leaf Online Heath StoreIn this weeks show we´ve got a coaching special as we discuss How to Train Muscular Endurance Without Losing Your Aerobic Base with René Borg from Running Coach IrelandEveryone, get your running gear on, lets go!Use code “FuelUp” uppercase or lowercase for 10% off all your sports nutrition and supplements needs on Irish Store www.newleafonline.ie where mountain runner and proud UTMB finisher Mairead O´Keefe and the team will be more then happy to help you out.

Why the Half Marathon Might Be the Perfect DistanceI break down why the half marathon is the smartest distance for real life: enough stress to build stamina and speed, not enough to trash your body or calendar. You'll get a simple training framework—two quality sessions, one purposeful long run, and easy mileage that actually fits your week—plus how to tweak it whether you're chasing sub-90 or cruising a first finish. We'll cover pacing by effort, when to use VO₂ max vs threshold work, and how to rotate long runs without burning out. I'll also de-stress race logistics, fueling, and travel so you don't turn a fun weekend into a recovery crater. The punchline: patience compounds; the half teaches restraint; and that's exactly how you get faster year after year.Key TakeawaysHalf Marathon Advantage – Why 13.1 miles delivers most of the fitness gains with fewer risks.Training Framework – Two quality sessions, one long run, and smart recovery.Mindset Shift – Focusing on restraint and sustainability over ego and extremesTimestamps[00:49] Why the Half Marathon Is Actually Perfect[01:22] Run Science Nerd Break[01:50] Half Marathon vs Full Marathon[03:25] Definitions[04:37] Ad Break: Use this to run a faster and smarter half-marathon[05:06] The Half-Marathon Training Framework[06:36] What Your Week Actually Looks Like: 3 Days a Week[07:38] 4 Days Per Week Training[07:57] Help Another Runner Out[08:27] 5 Days Per Week Half Marathon Schedule[09:13] 6–7 Days Per Week Training[09:52] Half Marathon Energy System Used – Threshold vs Aerobic[10:48] Half Marathon vs 5K Training[12:15] Why This Actually Matters Beyond Running[13:54] Use This to Improve Your Half Marathon Times SlowlyLinks & Learnings

Think you need expensive lab tests and endless zone 2 miles to build your aerobic base? Think again. In this episode, we're breaking down exactly how to build your engine the right way - from setting your actual training zones (spoiler: your watch is probably lying to you) to knowing when easy work helps and when it's holding you back.Whether you're training 5 hours or 15 hours a week, we'll show you how to avoid the mistakes that keep most people spinning their wheels. Plus, Kieran and I get into why the 80-20 rule might be sabotaging your progress if you're not a pro athlete. Let's dive in.Ready to take your training to the next level? Discover our 1:1 coaching programs using the link below, and don't miss our free hybrid training guide - now available for download.Our CoachingFree Hybrid Training Guide@omniaperformance

Sunny Fall Dayz and Sinner Sunday Tea - Sunday Tea Dance with classic disco and club fun 70s-80s I cant wait - nu shooz just an illusion - imagination Magic - olivia newton john upside down - diana dance with me - peter brown keep on lovin me - the whispers chic cheer - chic give me the night - george benson we are family - sister sledge best of my love - the emotions say it say it - e.g. Daily  get down tonight - kc and the sunshine band wet my whistle - midnight star word up - cameo when i think of you - janet this time i know its for real - donna summer knocked out - paula together forever - rick astley dont make a fool of yourself - stacey Q object of my desire - starpoint sidewalk talk - jellybean / madonna love will save the day - whitney Get Outta My Dreams, Get Into My Car - Billy Ocean Uh-Uh Ooh-Ooh Look Out (Here It Comes - Roberta Flack So Emotional - whitney Nail It to the Wall - Stacy Lattisaw ‧ 1986 give it to me baby - rick james do ya wanna go party - kc and the sunshine band love bizarre - sheila e do you love what you feel - Chaka Khan and Rufus  better be good to me - tina on broadway -- george benson ring my bell - anita ward (remastered remix) feels like i'm in love - kelly marie best part of breakin up - roni griffith hot shot - karen young disco inferno -the trammps do ya wanna funk - sylvester babe we're gonna love tonight - lime there but for the grace of god - machine walk right now - the jacksons

Anything goes Sunday Tea!  Some PRE-Halloween witches' fun.  Anything from 1970s-2025, trippin' kinda play list. hope to add track list soon too, if i can remember some.  

Season 14, episode 375 reviews episode 116 with Dr. John Ratey, exploring how exercise and lifestyle shape brain health and learning. The episode highlights Naperville's Zero Hour PE case study, explains how physical activity boosts attention and academic performance, and introduces BDNF (brain-derived neurotropic factor) as “miracle grow” for the brain. Practical takeaways include exercising before challenging work or school, prioritizing low-glucose nutrition, using hormesis (fasting, intense exercise, sauna) to increase resilience, and improving sleep and stress management to support cognitive health. On today's episode #375, we review our 2021 interview with Dr. John Ratey and will learn: ✔ How physical activity boosts attention and academic performance to improve results at school or in the workplace. ✔ What should we all understand about BDNF (brain-derived neurotropic factor) also known as “miracle grow” for the brain. ✔ How to build a faster, stronger, more resilient brain with exercise, nutrition, and with understanding hormesis. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That's why I've made it my mission to bring you the world's top experts—so together, we can explore the intersection of science and social-emotional learning. We'll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Episode 375: Featuring Dr. John Ratey For today's Episode 375, we continue with our review of past episodes as we make connections to prior learning with whatever it is that we are currently working on this year. I'll create a roadmap at the end of this season so this pathway will make sense to us (I hope!) as we piece together important parts of our success puzzle and begin to bring them to life. You'll notice that around the time of the pandemic, in 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[i], which eventually evolved into our Top 6 Health Staples. Today, we covering the first health staple of exercise, jumping to Episode 116[ii]  on “The Revolutionary New Science of Exercise and the Brain” with best-selling author Dr. John Ratey. Dr. Ratey is also an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. Dr. Ratey has published over 60 peer-reviewed articles and 11 books in 17 languages, including the groundbreaking ADHD “Driven to Distraction” series with Dr. Edward (Ned) Hallowell, MD. With the publication of “Spark: The Revolutionary New Science of Exercise and the Brain,” Dr. Ratey established himself as one of the world's foremost authorities on the brain-fitness connection. His most recent book, “Go Wild,” explores how we can achieve optimal physical and mental health by getting in touch with our caveman roots and how we can “re-wild” our lives.

 Today on Beating Cancer Daily, Saranne welcomes back Jacqui Bryan, a functional medicine expert, for an enlightening discussion on lung health and cancer survivorship. With humor and practical advice, they explore strategies to protect lung health, whether you are affected by lung cancer, Stage IV metastases, or simply wish to optimize respiratory wellness. Drawing from their combined 55 years of cancer survivorship, Saranne and Jacqui offer tips for improving air quality at home, nutrition plans, the impact of laughter, the role of physical activity, and how personalized self-care can empower anyone to breathe easier; physically and emotionally. Jacqui Bryan is a certified nutrition specialist, registered nurse, whole health educator, and certified health coach. Her expertise in functional medicine has helped countless clients create sustainable self-care plans during and after cancer treatment. Having contributed to over 100 previous episodes, Jacqui is recognized for her patient-centered approach, deep research skills, and commitment to making health education accessible and actionable. "Supporting our lungs isn't just about not smoking. It's about nutrition and lifestyle habits that we need to take into consideration when we're keeping this vital system healthy." ~Jacqui Bryan Today on Beating Cancer Daily:·     Why air quality (HEPA filters, houseplants, environmental mindfulness) is foundational to lung health, especially for those facing cancer or chronic lung issues·     The importance of understanding and managing symptoms such as persistent cough, chest tightness, or fatigue for early intervention·     Aerobic activity, breathing exercises, and even laughter are essential daily practices for maintaining and rehabilitating lung capacity·     Food-first approaches, prioritizing antioxidants, omega-3s, vitamins C and E, carotenoids, magnesium, and minimizing ultra-processed foods, reduce inflammation and aid lung function·     Hydration supports respiratory wellness, making removal of lung irritants easier·     Personalized nutrition and self-care are vital, from food journals to consulting healthcare providers for tailored lung-friendly diet and possible supplements·     Supplements like vitamin D, magnesium, omega-3s, NAC, and quercetin can support lung health but should be supervised by medical professionals, especially during cancer treatment·     Laughter has measurable benefits for lung health and emotional resilience, but as always, listen to your body and individualize your approach Guest Contact Information: Jacqui Bryan: JacquiBryan.com 2025 People's Choice Podcast Awards Finalist Ranked the Top 5 Best Cancer Podcasts by CancerCare News in 2024 & 2025, and #1 Rated Cancer Survivor Podcast by FeedSpot in 2024 Beating Cancer Daily is listened to in over 130 countries across 7 continents and features over 390 original daily episodes hosted by Stage IV survivor  Saranne Rothberg.   To learn more about Host Saranne Rothberg and The ComedyCures Foundation:https://www.comedycures.org/ To write to Saranne or a guest:https://www.comedycures.org/contact-8 To record a message to Saranne or a guest:https://www.speakpipe.com/BCD_Comments_Suggestions To sign up for the free Health Builder Series live on Zoom with Saranne and Jacqui, go to The ComedyCures Foundation's homepage:https://www.comedycures.org/ Please support the creation of more original episodes of Beating Cancer Daily and other free ComedyCures Foundation programs with a tax-deductible contribution:http://bit.ly/ComedyCuresDonate THANK YOU! Please tell a friend whom we may help, and please support us with a beautiful review. Have a blessed day! Saranne  

In this episode of the SHE MD, Dr. Thaïs Aliabadi & Mary Alice Haney sit down with Dr. Vonda Wright, an orthopedic surgeon, longevity expert, and founder of Precision Longevity, to discuss women's bone health, strength, and thriving in midlife. They explore how menopause affects muscles, bones, and overall vitality, and what women can do to stay strong, prevent fractures, and feel their best at every age. She shares practical strategies for keeping bones healthy through strength, balance, and mobility exercises, nutrition, and lifestyle habits. She also explains why osteoporosis is often overlooked, how hormones influence musculoskeletal health, and how women can proactively take charge of their wellness. This episode delivers actionable insights for women in their 20s through post-menopause, empowering listeners to stay mobile, strong, and unbreakable while embracing fit and 40 living.Subscribe to SHE MD Podcast for expert tips on PCOS, Endometriosis, fertility, and hormonal balance. Share with friends and visit SHE MD website and Ovii for research-backed resources, holistic health strategies, and expert guidance on women's health and well-being.Sponsors:Midi Health: You deserve to feel great. Book your virtual visit today at JoinMidi.comCymbiotika: Go to Cymbiotika.com/Shemd for 20% off plus free shippingPurely Elizabeth: Visit purelyelizabeth.com and use code SHEMD at checkout for 20% off. Purely Elizabeth. Taste the Obsession. Opill: Opill is birth control in your control, and you can use code SHEMD for twenty five percent off your first month of Opill at Opill.com.Arrae: Go to arrae.com and use code 'SHEMD' at checkout to receive 15% off your first purchase or autoship order,Prolon: For a limited time, you can be first in line to experience the new Next Gen at special savings. Prolon is offering SHE MD listeners 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program!What You'll Learn How to build an unbreakable body and mind through movement, strength, and lifestyle choices. The importance of flexibility, aerobic fitness, and lifting weights for women in perimenopause and beyond. How to protect your bones and prevent osteoporosis naturally with nutrition, exercise, and smart habits. The role of supplements like vitamin D, magnesium, K2, and NAD+ in supporting overall health and longevity.Key Timestamps00:00 Introduction to Ovii's new flavor of supplement for PCOS03:15 Dr. Wright's mission to challenge myths about aging and precision health & wellness06:50 Foundations for an unbreakable future: knowledge, self-awareness, and fit and 40 mindset10:30 Flexibility, walking, and mobility as primary motor skills22:00 Why it's important to think about osteoporosis and bone health in the teenager years28:45 Bone density testing, weight considerations, and importance of early baseline40:53 What supplements all women should be taking45:46 The key to bone longevityKey TakeawaysAging does not have to mean decline; women can maintain strong bones, muscles, and brain health with the right habits.The FACE method—Flexibility, Aerobic exercise, Carrying a load, Equilibrium—offers a roadmap for longevity.Lifting weights and resistance training are essential for preserving bone density and preventing frailty after menopause.Starting early matters; building muscle, strong bones, and healthy routines in your 20s and 30s sets the stage for midlife wellness.Nutrition and supplements like vitamin D, K2, magnesium, Omega-3, and creatine can support bone, muscle, and overall health, helping women thrive in perimenopause and beyond.Guest BioDr. Vonda Wright, MD, is an orthopedic surgeon, longevity expert, and founder of Precision Longevity. She helps women reclaim mobility, strength, and confidence at every stage of life with a movement-first, prevention-focused approach. Dr. Wright is the author of Unbreakable: A Woman's Guide to Aging with Power (2025) and founder of Women's Health Conversations, a platform promoting bold wellness dialogue. Links:Website: DrVondaWright.comInstagram: @Dr.VondaWrightLinkedIn: Dr. Vonda WrightPrecision Longevity: https://precisionlongevity.comBook: Unbreakable: A Woman's Guide to Aging with Power (2025)See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

SUNDAY TEA  T-DANCE -  Philly 80s-20s clubracks to be added*

This is a great time to build the cake, or maybe even just put your shopping list together. Today, we look at the unlimited potential of aerobic capacity and why it's at the core of making you a better long course athlete. We talk about Mark Allen's quest to beat Dave Scott and how patience allowed him to set the IM run course record. We get into using this time to reduce your stress and level your cortisol to be a healthier person. We look at how your body adapts to training and how we actually get faster and stronger. Get faster in a more meaningful (and functional) way. The goal right now is to train in a way so that you feel good tomorrow . . . and the next day. Be patient and the speed will come. Topics: We all have options Sitting in no man's land FOMO on both sides of the aisle Build the aerobic reservoir High intensity can wait Is periodization dead? Roller coaster highs and lows are bad for the body Using TIME to reduce stress Aerobic work is maximum quality Keep showing up but “don't try” The poison is in the dose DNF rate going up? Stress Flexibility Fatigue resistance Don't eat into your ability to push threshold Running and swimming as intuitive strengths Your training plan as a menu Mark Allen - 7 months of no intensity for the win How your body adapts and gets stronger Consistency going out of your watt range Waking up the next day able to do it again Peaks and valleys are stressful Get faster in a meaningful way The goal is to feel good tomorrow Don't feel good just to dig another hole   Mike Tarrolly - mike@c26triathlon.com   Robbie Bruce - robbie@c26triathlon.com

Today's guest is Jack Barry. Jack is the founder of JB Performance and a former ABCA DIII All-American (York College, 2021) who played at Salisbury University. After college, he worked at Tread Athletics, then built a remote+in-person coaching model. Jack has coached athletes from high school to pro levels, appeared on Baseball America's 90th Percentile, and hosts the “Just Rippin'” podcast. On today's episode, Jack speaks on athletic potential as a function of work capacity with quality, deliberate practice. We unpack the mental side of training, how visualization, targeted self-talk, and timely pattern breaks calm performance anxiety and restore confidence. He also touches on how athletes thrive when they develop a unique identity, balance effort with recovery, and treat mindset and mechanics as equal partners. This is a dynamic episode, at the intersection of pitching skill and global human performance concepts. Today's episode is brought to you by Hammer Strength and LILA Exogen wearable resistance. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:20 – From college ball to new competitive outlets4:10 – Work capacity, family influences, and cross-training7:10 – Adapting training: speed, volume, and specificity10:01 – Aerobic contributions in racket and throwing sports15:46 – Provoking reactivity: stumble drills and innate responses23:16 – Pattern breaks, the yips, and the "be sexy" mentality27:44 – Reactive throwing drills to clean the arm action31:15 – Pre-movement cues and subtle distractions to speed action43:21 – Visualization with highlight reels to build confidence52:25 – Essentialism in training: less and better59:50 – Start with less, progress intelligently1:00:25 – Barefoot training and simplifying the lower half Actionable takeaways 0:20 – From college ball to new competitive outlets Jack traces his path from Division III Salisbury baseball into jiu-jitsu, tennis, and a renewed love for training after leaving team sport. Treat post-playing transitions as a chance to experiment with new sports that satisfy the competitive impulse. Use cross-training to keep motivation high while developing complementary athletic qualities. When exploring a new sport, accept the beginner phase and enjoy the novelty rather than forcing immediate mastery. 4:10 – Work capacity, family influences, and cross-training Jack reflects on family genetics and finding his own work-capacity strengths through varied activities. If you enjoy sustained effort, program both volume and varied intensity (easy long efforts plus specific speed sessions). Use cross-training (racket sports, running, court games) to get game-like cardiovascular stimulus without burnout. Be deliberate: split session types by purpose (speed sessions, volume sessions, tempo work) instead of lumping everything together. 7:10 – Adapting training: speed, volume, and specificity Jack describes learning to periodize his running and mix speed with volume to actually get faster. Structure sessions by purpose: separate longer aerobic efforts from targeted speed work. Progress volume conservatively (small weekly increases) and add specific speed work for real improvements in pace. Treat running like any other modality: apply progressive overload principles and discipline. 10:01 – Aerobic contributions in racket and throwing sports Jack compares racket sports and throwing, noting the reactive and aerobic demands of court play. Use court-based conditioning to develop reactive stamina and contextual decision-making. Choose cross-training that mirrors sport constraints when possible (racket sports for reactive throws).

Join The Struggle's Patreon community to get 100+ hours of Bonus Episodes, Pro Clinics, Uncut Videos, and Submit Questions for Future Guests. FREE TRIAL available!  https://www.patreon.com/thestruggleclimbingshow   In this Climber's Guide to the Red River Gorge, Eric Hörst and Kris Hampton explore: When to visit Where to stay (on all budgets) Where to eat (on all budgets) How to train for the pump Tactics to perform at your best How to 'protect the send' Favorite routes from 5.9 to 5.14   Here's a list of our favorite routes: https://docs.google.com/document/d/17UnguX35F6q6Bg6S_tFB2JrB9WNYNNraKccAPRgh_ws/edit?usp=sharing   Join me at Rocktoberfest on October 8th for a live podcast, then stick around for the incredible weekend of programs, clinics, and stoke! https://rrgcc.org/rocktoberfest/   Get $25 off the Red River Pump Prep program from Power Company by using code STRUGGLEPUMP at https://www.powercompanyclimbing.com/trip-prep#rrg-trip-prep   Get 15% off SendureX and other Physivantage staples by using code Struggle15 at http://www.physivantage.com/discount/STRUGGLE15   Get 20% off Rhino Skin Solutions by using code STRUGGLE at https://rhinoskinsolutions.com/discount/STRUGGLE - BIG THANKS TO THE AMAZING SPONSORS OF THE STRUGGLE WHO LOVE ROCK CLIMBING AS MUCH AS YOU DO: PhysiVantage: the official climbing-nutrition sponsor of The Struggle. Use code STRUGGLE15 at checkout for 15% off your full-priced nutrition order. Rúngne: Soft threads and high performing chalk! Use Code STRUGGLE for 10% Off Bags, Buckets, Chalk & Apparel from Rúngne! 5-Year Training and Performance Journal: The most important climbing tool I use! Takes just a few minutes each day, and yields amazing insights year after year. If you're psyched on training and performance, this is the journal for you. Log, reflect, send.    And check out ALL the show's awesome sponsors and exclusive deals at thestruggleclimbingshow.com/deals - Here are some AI generated show notes (hopefully the robots got it right) 04:24 Interview with Eric Horst and Kris Hampton 05:43 Kris Hampton's Climbing Journey 09:36 Eric Horst's Climbing Journey 18:14 Best Seasons to Climb at the Red 24:31 Where to Stay at the Red River Gorge 34:10 Where to Eat at the Red River Gorge 36:54 Training for the Red River Gorge 38:31 Understanding Endurance Climbing 39:25 Training for the Red River Gorge 43:05 Aerobic vs. Anaerobic Training 47:49 The Importance of Year-Round Training 49:43 Mental and Physical Adaptations 57:53 Tactics for a Successful Climbing Trip 01:15:52 Favorite Routes at the Red River Gorge 01:18:52 Discussing Favorite Climbing Routes 01:20:30 Exploring 5.10 Climbing Routes 01:22:50 Diving into 5.11 Climbing Routes 01:28:12 Highlighting 5.12 Climbing Routes 01:33:31 Exploring 5.13 Climbing Routes 01:37:40 Discussing 5.14 and Beyond 01:41:18 Wrapping Up and Future Plans - Shoutout to Matt Waltereese for being a Victory Whip supporter on Patreon! So mega. - Follow along on Instagram and YouTube: @thestruggleclimbingshow  - This show is produced and hosted by Ryan Devlin, and edited by Glen Walker. The Struggle is carbon-neutral in partnership with The Honnold Foundation and is a proud member of the Plug Tone Audio Collective, a diverse group of the best, most impactful podcasts in the outdoor industry. And now here are some buzzwords to help the almighty algorithm get this show in front of people who love to climb: rock climbing, rock climber, climbing, climber, bouldering, sport climbing, gym climbing, how to rock climb, donuts are amazing. Okay, whew, that's done. But hey, if you're a human that's actually reading this, and if you love this show (and love to climb) would you think about sharing this episode with a climber friend of yours? And shout it out on your socials? I'll send you a sticker for doing it. Just shoot me a message on IG – thanks so much! 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about how to execute workouts targeting maximum aerobic power, ways to periodize your training for general fitness, and then we share ideas for how to maintain (or even improve) fitness while going through a season of decreased training time.   As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.   Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary This conversation delves into the intricacies of VO2 max workouts, the importance of maximizing aerobic power, and strategies for building consistent fitness. The hosts discuss how to approach off-season training, emphasizing the need for intentionality in workouts and the balance between intensity and volume. They also explore the significance of maintaining fitness while reducing training hours, particularly through cross-training and strategic planning.   Chapters 00:00 Understanding VO2 Max Workouts 11:50 Maximizing Aerobic Power Training 15:13 Building Consistent Fitness 23:00 Off-Season Training Strategies

#505 Fall Running - The Wise and the Weird Welcome to Episode #505 of the Grit2Greatness, I mean the 303 Endurance Podcast. We're your hosts Coaches Rich Soares, April Spilde and Lauren Brown. Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom and a little fun. It's a new month and today we're diving into the science and strategy behind run-specific training using the RunDot platform by Predictive Fitness. Whether you're training for a 5K, 10K, half marathon, full marathon, or trail race, this episode will help you understand how to train smarter, not harder. Hi Rich and Lauren! I am excited about the crisp fall air and the changing of the leaves. This is my favorite time of year and something I savor for as long as possible. September is my birthday month so maybe I'm partial to it, but I love this time of year and the change in the season, wearing a hoodie, perfect run weather.   Show Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   We've got another packed show today, starting with some exciting updates in the endurance community and a look at what's new with Grit2Greatness. Then we're diving into our Ask a Coach—how to structure your run-specific training this fall using RunDot so you're sharp and ready when race day comes. April's bringing a Get Gritty Tip that will flip the way you measure progress, and Lauren has a powerhouse workout designed to test your stamina and mental grit. And because it wouldn't be the 303 Endurance Podcast without a little fun, we're wrapping things up with our brand-new game: Not My Job—Triathlete Edition. You'll want to stick around for that one.   In Today's Show Announcements and News: Rich  Ask A Coach: Rich Get Gritty Tip: What's Your Success Criteria? TriDot Workout of the Week: Lauren Fun Segment: Not My Job! Triathlete Edition   Announcements and News:   We have several exciting things happening in the 303 and with Grit2Greatness Endurance.   She Sprints September 6th at Cherry Creek Reservoir. She Sprints Denver is the premier Triathlon and Duathlon that is suitable for all fitness levels. Bringing women together in a common goal to improve women's health and research. Using our muscles and our voices, we come together to experience a sense of accomplishment and camaraderie that has been the hallmark of the event.   Good luck Alice Koesterich and Robina Waterman!   Good luck to Stephanie Heitkemper and Caroline Young riding the Buff Classic Century Foothills.   Grit2Greatness Kits and Storefront April to give an update   Grit2Greatness Ambassador Program I'm excited to share some great news—we now have three brand sponsors supporting our athletes, with more partnerships in the works. These sponsors align with our mission to help athletes perform, look, and feel their best. The Grit2Greatness Ambassador Program is open to all athletes within our community—triathletes and runners alike—no matter which training plan you're on. Our goal is to build a space where athletes can discover their potential, stay accountable, and grow together. If you're passionate about training, racing, and sharing the sport you love, we'd love to have you join us. With 2026 being our inaugural year, our only real expectation is that you show up, give your best, and race with heart. Check the show notes to learn more and fill out the form to become part of the team. Let's grow the sport together!   Ask A Coach Sponsor: G2G Endurance New to multisport? Don't sweat it—we've got your back. At Grit2Greatness Endurance, we've partnered with TriDot and RunDot to make training simple, smart, and fun. You'll get personalized workouts, step-by-step guidance, and real results without all the confusion. Start with a 2-week free trial when you sign up through one of our links below, then keep going for as little as $14.99/month. If you've ever wondered if you could do an endurance event—this is your sign. Click the link in the show notes and let's begin! Website - Grit2Greatness Endurance Coaching Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance   Coach April Spilde April.spilde@tridot.com  TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup -  RunDot Signup -    Coach Rich Soares Rich.soares@tridot.com  Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Run-Specific Training and Phases with RunDot (Rich) Today we're diving into a topic that every runner—whether you're training for a 5K or a full marathon—needs to understand: run-specific training phases and how to optimize your performance using the RunDot platform by Predictive Fitness. As a TriDot Triathlon Coach, I've seen firsthand how predictive analytics can transform training outcomes. Today, we'll break down the development, race-specific, and taper phases of training, explore the importance of strength and mobility, and give you actionable tips for race rehearsals, race week workouts, and pacing strategies across different race distances. Let's get into it!” Training Phases with RunDot Development Phase (April) “This is where the foundation is built. The development phase focuses on aerobic capacity, muscular endurance, and overall durability. RunDot uses your biometric and performance data to personalize your training load—so you're not just following a generic plan, you're following your plan. Expect to see: Zone 2 endurance runs to build aerobic efficiency. Hill repeats and strides to improve strength and form. Aerobic intervals that challenge your cardiovascular system without overloading it. This phase is also where strength and mobility work are critical. Think squats, lunges, planks, and dynamic mobility drills. These movements help prevent injury and improve your running economy.” Race-Specific Phase (Lauren) “Now we shift gears. The race-specific phase is all about sharpening your race pace and simulating race conditions. RunDot adjusts your workouts based on your predicted race performance, so you're training at the right intensity. Key workouts include: Tempo runs to dial in your race pace. Long runs with race pace segments to simulate race fatigue. Intervals that mimic the demands of your target race. This is also the time for race rehearsals. Practice everything—your gear, your nutrition, your hydration strategy. If you're racing trails, get on technical terrain. If it's a road race, practice on similar surfaces and elevation profiles.” Taper Phase (Rich) “The taper phase is where the magic happens. You're reducing volume to shed fatigue while maintaining intensity to stay sharp. RunDot's predictive engine ensures you're not tapering too much or too little. During taper: Keep intensity with short intervals and strides. Reduce volume gradually. Focus on mental preparation—visualize your race, review your pacing strategy, and trust your training.” Strength & Mobility: The Unsung Heroes (Lauren) “Strength and mobility work aren't optional—they're essential. They: Prevent overuse injuries. Improve running efficiency. Enhance power and stride mechanics. RunDot integrates strength sessions based on your recovery status and training load. So if you're feeling fatigued, it'll dial back the intensity. If you're fresh, it'll push you a bit more.” Race Week Workouts & Shakeout Runs (April) “Race week is all about staying loose and confident. Here's a sample structure: Monday–Wednesday: Easy runs with strides, light strength work. Thursday–Friday: Short intervals or race pace efforts—30 to 60 seconds. Saturday: Shakeout run—15 to 20 minutes easy with a few strides. Sunday: Race day! Shakeout runs help reduce anxiety, loosen up your muscles, and reinforce your rhythm and cadence.” Race Pacing Tips by Distance 5K - Rich Go out strong but controlled. Settle into pace by the first mile. Finish with a kick. Use strides and short intervals in taper week to stay sharp. 10K - Lauren Controlled first half, push the second half. Practice pacing in race-specific workouts. Don't go out too fast—let your fitness shine in the back half. Half Marathon - April Aim for even pacing or a slight negative split. Long runs with race pace segments are key. Fuel early and consistently. Full Marathon - Rich Start conservatively—don't chase pace early. Stay steady through the middle miles. Prepare mentally for the final 10K. Practice fueling during long runs to avoid bonking. Trail vs Road Racing - Lauren Trail: Focus on effort over pace. Practice technical terrain and elevation changes. Road: Dial in cadence and pacing. Use flat intervals to simulate race conditions. Closing Thoughts - Rich “RunDot by Predictive Fitness is a game-changer. It takes the guesswork out of training and helps you peak at the right time. Whether you're chasing a PR or finishing your first race, trust the process, stay consistent, and enjoy the journey. Get Gritty Tip: What's Your Success Criteria?  One of the biggest mindset traps athletes (and high achievers in general) fall into is measuring success by what hasn't been accomplished yet—what Dan Sullivan and Dr. Benjamin Hardy call living in “the gap.” The way out is creating a Success Criteria List, which shifts your focus from what's missing to what's meaningful. Here's the challenge: Write down three to five criteria that define success for YOU—right now, in this season. Make them simple, tangible, and personal. For example: I'm successful when I show up consistently for my workouts. I'm successful when I recover well and prioritize sleep. I'm successful when I enjoy at least one workout each week with friends or teammates. Notice how none of these depend on a finish time or podium. Instead, they anchor you in daily wins that compound over time. When you measure against your own list, you gain confidence, resilience, and perspective—no matter what the scoreboard says. Action Item: Take five minutes today to craft your own Success Criteria List. Post it where you'll see it daily—on your fridge, in your training log, or on your phone. Each time you check off a criteria, you're stacking wins. Over time, this list becomes your proof that you're already making progress—and that you're firmly in “the gain.” TriDot Workout of the Week: Stamina Ride Speaking of putting in the work, April, this week's featured workout is the Long Ride, or Stamina Ride. This workout goes out to Caroline and Stephanie who are getting ready to do the Boulder Century on September 7th. We're rooting for you. I also did my own version of this on Monday, and drove out to Canon City, Colorado and road some incredible trails including the aptly named Shiv, Redemption. And the Great Escape trails. It was as great as a mental challenge as it was physical, which is why the Stamina Ride is so important. You'll start with a warmup: 10 minutes in Zone 2 with 3 x 30-second spinups and 3 x 1-minute efforts in Zone 4. Then the main set—3 x 12 minutes at Zone 4 with 5 minutes recovery, 1 x 10 minutes at Zone 2, and 10 x 10 minutes at Zone 3 with 2 minutes recovery. Keep all recoveries and balance of time in Zone 2. Here's the key—when you're in those longer stamina sessions, stay in your race position as if you're racing. Sit up to stretch if you need, then get back down and dial in. Keep your cadence steady: Zone 2 and 3 efforts at 90+ rpm, Zone 4 efforts at 80 rpm. And remember—aim to make the last repeat as strong as the first. What do you think about the Stamina ride, Rich? Anything else to add? What I really love about this stamina ride is how it mimics the demands of long-course racing. Those multiple 10-minute Zone 3 pushes let you sit right on that edge—where it's uncomfortable, but still sustainable—just like in a 70.3, full IRONMAN, or Century Ride. You're teaching your body and mind how to hold strong at race effort, manage the discomfort, and then back off just enough to go the distance. This one showed up for me last week, and I also have a century ride this weekend.  It's the perfect prep to build the resilience you need for long days in the saddle. Now, workouts like the Stamina Ride teach us grit, focus, and the ability to stay locked in for the long haul. But triathlon isn't just about the grind—it's also about enjoying the ride, laughing a little, and not taking ourselves too seriously. That's why we've got a fun segment lined up next!    Fun Segment: Not My Job! Triathlete Edition   In NPR's Wait, Wait, Don't Tell Me!, the “Not My Job” segment brings in a celebrity guest and quizzes them on something totally unrelated to their expertise. I thought we'd take a spin on our own version of this by answering questions that are triathlon related.   Q1: In Finland, there's a sport where athletes race while carrying what unusual item? A) A log the size of a small tree B) Another human C) A refrigerator door Answer: B (Wife-Carrying Race) https://www.wife-carrying.org/   Q2: What's the official name of the extreme sport that involves racing iron beds down the street? A) Bed Races B) Snooze Cruise C) Mattress Dash Answer: A (Bed Races) https://www.fox21news.com/news/2025-cripple-creek-bed-race-for-pearl-devere-day/#:~:text=(CRIPPLE%20CREEK%2C%20Colo.),to%20celebrate%20Pearl%20DeVere%20Day.   Q3: The UK hosts a marathon where runners carry what unusual object for 26.2 miles? A) A wheel of cheese B) A sack of coal C) A keg of beer Answer: B (Coal Race) https://gawthorpemaypole.org/world-coal-carrying/   Q4: Which U.S. city hosts a race where donuts are the official mid-run fuel? A) Portland, Oregon B) Raleigh, North Carolina C) Austin, Texas Answer: B (The Krispy Kreme Challenge in Raleigh). https://krispykremechallenge.com/   Q5: A writer from Bicycling magazine described a 65 km ride outside Onomichi, Japan, where aid stations featured what delicious food item? A) Sushi rolls B) Wasabi peas C) Ramen Answer: C (Ramen). https://www.bicycling.com/health-nutrition/a20033988/hell-yeah-ramen-is-the-ultimate-ride-fuel/?utm_source=chatgpt.com   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

In this episode, I answer a question on how to measure aerobic fitness.Send questions through to trainsmooth.com 

(90s-ish classic club, techno-oh she betta dont, miami bass, 90s modern rock club, and house) get on down and party - george morel finally - cece peniston this is the right time - lisa stanfield enjoy the silence - depeche respect - adeva runaway - deee-lite serious - donna allen (90s house remix) express yourself - madonna miss you much - janet treat em right - chubb rock dangerous on the dance floor - musto & bones in de getto - badyard club ft crystal waters (original) joy - staxx of joy sex drive - grace jones touch me - the 49ers rapture - iio flexible - depeche (85-90) pop song - r.e.m. cake - short skirt brimful of asha - cornershop (cook remix) legend of a cowgirl - imani coppola Girlz! - namby pamby something 2 dance 2 -  n.w.a. dont tell me - madonna bla bla bla  - gigi agostino it feels so good - sonique peace and love inc. - information society magic friend - 2 unlimited james brown is dead - la style feel it - the tamperer  my baby daddy - b-rock and the bizz do it again - razor and guido jump - the movement

How on earth can Katie Ledecky continue to dominate for so many years? It's not like training plans are a secret, so what could possibly be the difference, and how can you learn from her mentality. Today, we discuss her approach to swimming, her stroke, and her racing strategies. We also talk a little Tadej Pogacar and some Tour de France. And why it's important to do what you love but also spend time, be patient and do things that make you uncomfortable? Topics: Birthdays… how important are they after 40? Katie Ledecky and her complete dominance How much faster does kicking make you? What's it take to keep focusing on getting better? You can get away with a lot more when you're young Holding speed without your kick Understanding negative splitting in long course racing Aerobic training Is Katie Ledecky's training that much different? Tadej Pogacar is one with the terrain Katie is one with the water How dial in are you year round? 5 star athletes that crash and burn How our youth impacts us later in life What do you choose to do when you're happiest? We want it now Work at things you suck at Dip your toes, build confidence, and be all in Stay in the game   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Coaches have known about the importance of durability for years, but researchers are only just starting to catch up. We discuss why it is the fourth pillar of performance. Learn more about your ad choices. Visit megaphone.fm/adchoices

Krista Catwood, also known by the stage name Vera Mysteria, can be found at the Lloyd Center mall every Sunday leading Portlanders in a group workout. But the exercises aren’t done on machines and do not take place in a retail space — instead, they’re done throughout the entire mall. As first reported in the Oregonian, Catwood, armed with a neon track suit and a Bluetooth speaker, leads a group ranging from ages 8 to 80 on a power walk throughout the mall with '80s music blasting behind them. The group is known as the Food Court 5000, started off with a group of eight that has now grown to upwards of 70 people at its highest. Catwood joins us to share why she started the Food Court 5000 and more.

What does aerobic fitness really mean — and how can personal training help you improve it?? Amy Hudson and Dr. James Fisher break down VO₂ max, heart rate, and the science behind combining strength training with interval workouts. From boosting cardiovascular health to reducing fatigue and disease risk, they explain how targeted personal training can transform your conditioning and overall well-being. Amy Hudson and Dr. James Fisher look at the benefits of having increased aerobic capacity, how to increase it and the role of both strength training and brief interval training in aerobic capacity. One of the most common terms used in scientific literature is VO₂ max which represents the maximum volume of oxygen our body can take up and use. Dr. Fisher explains that whenever we talk about cardiovascular fitness or cardiorespiratory fitness, it's about how well oxygen can move around our body. Dr. Fisher and Amy talk about why VO₂ max and CO2 (carbon dioxide) are important in terms of their fitness. Did you know that your conditioning level, to some extent, can determine what exercise level or exercise intensity you can work at to maintain working aerobically? Not only daily fatigue but also your sleep, risk of depression and anxiety, risk of coronary artery disease and hypertension, and the risk of diabetes are all positively impacted by an improved aerobic conditioning. Dr. Fisher approaches the audience question: Does knowing one's resting heart rate indicate anything to that person about their current state of cardiovascular health or aerobic capacity? As you improve your fitness, you improve what's called cardiac output and stroke volume. If you're curious about your maximum heart rate, you can calculate it by taking the number 220 and deducting your age from it… Amy brings interval training and glycogen into the conversation. Dr. Fisher explains that the importance of having a strength training workout and then doing concentrated cardio at the end is actually great because it serves as this glycogen dump. Dr. Fisher goes into EPOC – Excess-Post Exercise Oxygen Consumption – and the specificity of an action and, specifically, a sport itself.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

An intense, body-transforming workout experience inspired by the aesthetic of The Substance (2024). Packed with retro-futuristic energy, BPM 130–145. Think obsession, control, femininity, and the power of the beat.

A lot of times we don't “feel it” and the workout seems daunting. Today we look at why it's important to use priming to get things going whether you're racing, training, or tapering. We'll explain some of the ways to shift your mindset to start the day and get more out of your workouts. We look at some of the key indicators with regard to how to predict your race performance. We look at aerobic threshold and compare trainer rides to outside. Topics: Just start Priming your workouts Taper weeks Workouts seem daunting? Making decisions when stress is high Missed workouts Prisoner of the moment Rigid triathletes Taking ownership of the work What gets you excited? What drains you? Making priorities Ball park training Being good with ranges The longer you're in the game . . . Tri Calc addiction Looking at the wrong indicators Integrity of workouts Benchmarks Watt range Total body of work is key 80% for 80% Mental capacity Treating your training like a business Aerobic threshold Trainer vs. Outside Don't be distracted   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Liara presents with relapsing-remitting multiple sclerosis with complaints of fatigue and difficulty walking. She reports worsening symptoms in the afternoon but denies any new relapses. Examination reveals mild spasticity in the lower limbs, decreased endurance, and poor postural control. The patient works as a teacher and finds it challenging to maintain energy throughout the day. Which intervention is MOST appropriate to improve the patient's functional mobility and address her symptoms?A) Aerobic training at moderate intensity with frequent rest breaksB) Strength training with resistance bands targeting lower extremity musclesC) Cooling strategies during physical activity to improve enduranceD) Balance training on a foam surface to reduce fall riskJoin the FREE Facebook Group: www.nptegroup.com

Download my “How to Train According to the Experts” guide Discover my premium podcast, The Aliquot For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it's a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and directly influence cancer progression. Timestamps: (00:00) Introduction (04:31) Why exercise should be effortful (05:17) How to meaningfully reduce risk of cancer (09:06) What type of exercise is best? (10:43) How exercise reduces risk—even for smokers and the obese (13:32) Weekend-only exercise (16:33) 150 vs. 300 minutes per week (more is better—up to a point) (18:47) Why pre-diagnosis exercise matters (21:53) Why resilience to cancer treatment starts with exercise (23:45) Why low muscle mass drives cancer death (26:42) Why BMI fails to measure true obesity (30:35) Why daily activity isn't enough (structured exercise matters) (32:18) Breaking up sedentary time—do 'exercise snacks' help? (34:34) Supplements vs. exercise (35:16) Where exercise fits with chemo and immunotherapy (38:14) Why rest is not the best medicine (44:04) Aerobic vs. resistance (44:57) How weight training improves 'chemo completion' (47:25) Why exercise creates vulnerability in cancer cells (limitations do apply) (49:53) Why exercise might be crucial for tumor elimination (55:47) Why cardio may be better at clearing tumor cells (59:02) When cancer spreads quickly—and when it doesn't (1:00:27) The role of liquid biopsies in cancer care (1:03:51) Why liquid biopsies may prevent over-treatment (1:05:40) Exercise-sensitive vs. exercise-resistant cancers (1:08:50) Prostate cancer therapy—why strength training matters (1:10:54) When exercise is the only therapy—does it work? (1:12:10) Why HIIT reduces PSA in prostate cancer (1:14:24) Avoiding overtreatment—can exercise buy you time? (1:14:44) Why high-intensity exercise boosts anti-cancer biology (1:15:55) Turning a diagnosis into a wake-up call (1:18:55) Why oncologists are rethinking exercise (1:21:34) Why exercise eases anxiety about cancer—proven psychological benefits (1:27:44) Before, during, and after treatment (1:29:46) Why exercise is unique among cancer therapies (1:31:00) Why cancer patients stop exercising—the risky mistake almost everyone makes (1:33:25) How to get sedentary cancer patients exercising (realistically) (1:35:59) The financial case for including exercise (1:37:40) Why recurrence trials haven't convinced doctors—yet (1:40:20) The bottom-line message (1:40:39) The myth of a cancer panacea (exercise included) (1:46:51) What's the best $50 investment for staying active? (1:47:24) Only 15 minutes per day—what's the best anti-cancer exercise? Show notes are available by clicking here Watch this episode on YouTube