Podcasts about conditioning research

Wie viel Muskulatur kannst Du wirklich aufbauen – ohne Deine Gesundheit zu verzocken? Und woran erkennst Du, wie weit Du Dein genetisches Fitness-Potenzial schon ausgereizt hast?Lass uns gemeinsam ein paar gängige Mythen rund ums genetische Muskelaufbaupotenzial entzaubern. Du erfährst, wie stark Du realistischerweise (und ohne Doping) werden kannst, was BMI und FFMI in dem Kontext wirklich aussagen und wie Du Deine Trainingserfolge besser einordnen kannst – basierend auf Wissenschaft, Erfahrung und einer Grafik, die es auf den Punkt bringt.In dieser Folge erfährst Du:Was das genetische Limit im Muskelaufbau tatsächlich bedeutetWie Du den FFMI nutzt, um Deinen Fortschritt greifbar zu machenWarum Social Media oft ein verzerrtes Bild liefertUnd wie eine simple Grafik Dir dabei hilft, smarter zu trainieren – statt härterViel Spaß beim Hören!____________*WERBUNG: Infos zum Werbepartner dieser Folge und allen weiteren Werbepartnern findest Du hier.____________Ressourcen zur Folge:Vollständiger Artikel mit der erwähnten Grafik zur FolgeAlles über Muskelfasertypen (Folge 265)kostenloser FFMI RechnerFitnessstudio: ScoopWeitere Quellen:Kouri, E. M., Pope, H. G., Katz, D. L., & Oliva, P. (1995). Fat-free mass index in users and nonusers of anabolic-androgenic steroids. Clinical Journal of Sport Medicine, 5(4), 223–228. https://doi.org/10.1097/00042752-199510000-00005Sagoe, D., Molde, H., Andreassen, C. S., Torsheim, T., & Pallesen, S. (2014). The global epidemiology of anabolic-androgenic steroid use: a meta-analysis and meta-regression analysis. Annals of Epidemiology, 24(5), 383–398. https://doi.org/10.1016/j.annepidem.2014.01.009Hubal, M. J., Gordish-Dressman, H., Thompson, P. D., et al. (2005). Variability in muscle size and strength gain after unilateral resistance training. Medicine & Science in Sports & Exercise, 37(6), 964–972. https://doi.org/10.1249/01.mss.0000170469.90461.5fSchoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: a meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508–3523. https://doi.org/10.1519/JSC.0000000000002200Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2018). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 48(5), 1207–1220. https://doi.org/10.1007/s40279-018-0872-x Hosted on Acast. See acast.com/privacy for more information.

¿El entrenamiento polarizado es realmente para ti? Aunque suena como la estrategia definitiva para mejorar el rendimiento, la realidad es que no todos los deportistas pueden beneficiarse de la misma manera. ¿Cuánto volumen de entrenamiento necesitas para que funcione? ¿Qué pasa si no logras mantener la baja intensidad correctamente? En este episodio desglosamos sus ventajas, sus limitaciones y te damos las claves para saber si es la mejor opción para ti. No te quedes con la duda, ¡escúchalo ahora y descúbrelo! ————————- 10% en toda la web de FANTE con el código PODCASTHDLR https://bit.ly/WebFant%C3%A9 Todo lo de FANTÉ explicado AQUÍ: www.hijosdelaresistencia.com/fante ————————- ️ Apúntate a nuestra Newsletter aquí: https://hijosdelaresistencia.com/un-email-semanal ‍♂️ Entrena con nosotros: https://hijosdelaresistencia.com/formulario/ Accede a La Academia https://academia.hijosdelaresistencia.com/ ------------------------------------------ Para crear este episodio me he basado en: 1. Hydren, J. R., & Cohen, B. S. (2015). Current scientific evidence for a polarized cardiovascular endurance training model. Journal of Strength and Conditioning Research, 29(12), 3523-3530. https://doi.org/10.1519/JSC.0000000000001197 2. Stöggl, T., & Sperlich, B. (2014). Polarized training has greater impact on key endurance variables than threshold, high-intensity, or high-volume training. Frontiers in Physiology, 5, 33. https://doi.org/10.3389/fphys.2014.00033 3. Rosenblat, M. A., Perrotta, A. S., & Vicenzino, B. (2019). Polarized vs. threshold training intensity distribution on endurance sport performance: A systematic review and meta-analysis of randomized controlled trials. Journal of Strength and Conditioning Research, 33(12), 3491-3500. https://doi.org/10.1519/JSC.0000000000002618 4. Neal, C. M., Hunter, A. M., Brennan, L., O'Sullivan, A., Hamilton, D. L., De Vito, G., & Galloway, S. D. (2013). Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Journal of Applied Physiology, 114(4), 461-471. https://doi.org/10.1152/japplphysiol.00652.2012 5. Muñoz, I., Seiler, S., Bautista, J., España, J., Larumbe, E., & Esteve-Lanao, J. (2014). Does polarized training improve performance in recreational runners? International Journal of Sports Physiology and Performance, 9(2), 265-272. https://doi.org/10.1123/ijspp.2012-0350

L'idée selon laquelle le cardio brûle plus de graisse que la musculation est largement répandue. Pourtant, la réponse est plus nuancée et dépend de plusieurs facteurs : l'intensité de l'exercice, la durée, et l'impact sur le métabolisme de base.Dépense calorique : cardio vs musculationLe cardio, comme la course à pied ou le vélo, brûle effectivement plus de calories pendant l'exercice que la musculation. Selon les données du Harvard Medical School, voici une estimation de la dépense calorique pour une personne de 70 kg :- Course à pied (8 km/h) : environ 600 kcal/heure- Vélo (20 km/h) : environ 500 kcal/heure- Entraînement de musculation modéré : environ 250 kcal/heure- Musculation intense (type circuit training) : environ 400 kcal/heureOn constate donc que le cardio entraîne une dépense calorique immédiate plus importante. Cependant, cette vision est incomplète si l'on prend en compte les effets post-exercice.Effet post-combustion et métabolisme de baseLa musculation génère un phénomène appelé EPOC (Excess Post-Exercise Oxygen Consumption), qui entraîne une augmentation de la dépense calorique pendant plusieurs heures après l'entraînement. Une étude publiée dans le Journal of Strength and Conditioning Research (2002) montre que le métabolisme reste élevé jusqu'à 38 heures après une séance intense de musculation, alors que l'effet EPOC du cardio dure environ 2 à 3 heures seulement.De plus, la musculation permet d'augmenter la masse musculaire, ce qui a un impact direct sur le métabolisme de base. Chaque kilo de muscle supplémentaire brûle environ 13 kcal de plus par jour au repos, selon une étude de McArdle et al. (2015).Quel est le plus efficace pour brûler la graisse ?Une méta-analyse publiée dans Obesity Reviews (2018) a comparé les effets du cardio et de la musculation sur la perte de graisse. Résultat : le cardio permet une perte de poids plus rapide à court terme, mais la musculation permet une perte de graisse plus durable, car elle préserve la masse musculaire et augmente le métabolisme de repos.Conclusion : si votre objectif est de brûler des graisses rapidement, le cardio est efficace. Mais pour une transformation physique durable, incluant une perte de graisse tout en maintenant un métabolisme élevé, la musculation couplée à un déficit calorique est la meilleure stratégie. Hébergé par Acast. Visitez acast.com/privacy pour plus d'informations.

If you're over 30 and not supplementing with creatine, you're leaving strength, muscle, and mental performance gains on the table. In this episode, I break down exactly what creatine is, how it works, and why it's one of the safest and most well-researched supplements out there. You'll learn:

In der dritten Folge der dritten Staffel Moleküle auf dem Teller dreht sich alles um den Säure-Basen-Haushalt des Körpers. Du erfährst, was genau Säuren und Basen sind und wie der pH-Wert definiert wird. Neben diesen grundlegenden Erklärungen wird auch der Transfer in den Alltag beleuchtet, und ein aktuelles Trendthema wird kritisch hinterfragt. Lass dich überraschen und viel Spaß mit der neuen Folge! Informationen zum Podcast Recherche und Skript: Anne Mayer, mit Unterstützung von ChatGPT 4o und Perplexity AI (Pro) Ton und Schnitt: ⁠⁠⁠Anne Mayer

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This week Kate and Nancy discuss rider back pain and it's association with 3 different stirrup lengths and 2 rider positions. Research Reference: Keener, Michaela M.1; Critchley, Meghan L.1; Layer, Jacob S.1; Johnson, Evan C.1; Barrett, Steven F.2; Dai, Boyi1. The Effect of Stirrup Length on Impact Attenuation and Its Association With Muscle Strength. Journal of Strength and Conditioning Research 35(11):p 3056-3062, November 2021. | DOI: 10.1519/JSC.0000000000003278 Link: https://journals.lww.com/nsca-jscr/fulltext/2021/11000/the_effect_of_stirrup_length_on_impact_attenuation.12.aspx --- Support this podcast: https://podcasters.spotify.com/pod/show/nancy-mclean/support

¿Sabías que mejorar tu testosterona puede transformar tu rendimiento físico y sexual? En este video, te mostraré cómo aumentar tus niveles de testosterona de forma natural, ganar masa muscular y mejorar tu salud mental. A través de entrenamientos específicos, una dieta equilibrada y hábitos saludables, puedes alcanzar tu máximo potencial. ¡Descubre cómo transformar tu cuerpo y tu vida! ¿Qué aprenderás en este video? - Métodos naturales para aumentar la testosterona. - Cómo la testosterona impacta en el rendimiento sexual. - Estrategias para ganar masa muscular de forma eficaz. - Alimentación y ejercicios clave para optimizar la testosterona. - Importancia de la salud mental y física en el proceso. Sígueme en Redes Sociales: Página web: www.faustoalfaro.com Instagram: https://www.instagram.com/faustoalfaro_/ X (Twitter): https://twitter.com/Faustoalfaro_ ¡Dale like, suscríbete y activa la campanita! Si te ha gustado el video y quieres aprender más sobre salud y rendimiento deportivo, no olvides darle like, suscribirte al canal y activar la campanita para no perderte ningún contenido nuevo. ¡Tu opinión es importante! Deja tus comentarios con sugerencias de temas para próximos videos. Referencias científicas: - West, D.W. et al. (2018). Resistance Training and Testosterone: The Role of Compound Movements. Journal of Strength and Conditioning Research. - Hackney, A.C. et al. (2017). The Impact of HIIT on Testosterone Levels in Male Athletes. Journal of Sports Science. - Volek, J.S. et al. (2019). Dietary Fat and Testosterone: A Review of the Relationship. Nutrition and Metabolism. - Pilz, S. et al. (2018). Vitamin D and Testosterone Levels in Males: A Cross-Sectional Study. Clinical Endocrinology. Leproult, R., & Van Cauter, E. (2017). Sleep Loss Results in Lower Testosterone Levels. Sleep.

Kraftsport-Profisportler investieren viel Zeit ins Training, um möglichst 100% ihres Muskelaufbaupotenzials auszureizen. Aber was, wenn Du nicht zu dieser seltenen Spezies gehörst – und Zeit Mangelware ist? Für uns Freizeitsportler ist stundenlanges Krafttraining einfach keine Option. Hey, viele von uns sind froh, neben Beruf, Familie und anderen Verpflichtungen überhaupt Zeit dafür zu finden. In dieser Folge lernst Du eine Trainingsmethode kennen, mit der Du bis zu 33% Trainingszeit einsparen kannst – ohne dabei auf Fortschritte zu verzichten. Falls Du nach dem Trainingskonzept aus Marks Buch trainierst, kannst Du sie nutzen, um an Dein Training auch an vollgepackten Tagen unterzubekommen. Weiterführende Inhalte:

Analizziamo i segreti di una respirazione efficace durante l'attività fisica. Come una corretta respirazione possa migliorare le performance e influire positivamente sul benessere generale. Tecniche e consigli pratici per integrare queste strategie nella tua routine di allenamento. Segui Postura Da Paura su Instagram e Facebook per trovare altri consigli e informazioni per vivere una vita più equilibrata e serena. Per noi il movimento è una medicina naturale, visita il sito www.posturadapaura.com per trovare il programma di allenamento più adatto alle tue esigenze. Come promesso ecco le fonti citate durante la puntata: Baumert, P., Lake, M. J., Stewart, C. E., Drust, B., & Erskine, R. M. (2016). Genetic variation and exercise-induced muscle damage: implications for athletic performance, injury and ageing. In European Journal of Applied Physiology (Vol. 116, Issue 9). Springer Berlin Heidelberg. https://doi.org/10.1007/s00421-016-3411-1 Hotfiel, T., Freiwald, J., Hoppe, M. W., Lutter, C., Forst, R., Grim, C., Bloch, W., Hüttel, M., & Heiss, R. (2018). Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Sportverletzung-Sportschaden, 32, 243–250. Heiss, R., Lutter, C., Freiwald, J., Hoppe, M. W., Grim, C., Poettgen, K., Forst, R., Bloch, W., Hüttel, M., & Hotfiel, T. (2019). Advances in Delayed-Onset Muscle Soreness (DOMS) – Part II: Treatment and Prevention. Sportverletzung-Sportschaden, 33(1), 21–29. https://doi.org/10.1055/a-0810-3516 Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, Soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9(APR), 1–15. https://doi.org/10.3389/fphys.2018.00403 Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017). Eccentric Exercise: Physiological Characteristics and Acute Responses. Sports Medicine, 47(4), 663–675. https://doi.org/10.1007/s40279-016-0624-8 Wilke, J., & Behringer, M. (2021). Is “delayed onset muscle soreness” a false friend? The potential implication of the fascial connective tissue in post‐exercise discomfort. International Journal of Molecular Sciences, 22(17). https://doi.org/10.3390/ijms22179482 Romero-Parra, N., Cupeiro, R., Alfaro-Magallanes, V. M., Rael, B., Rubio-Arias, J., Peinado, A. B., & Benito, P. J. (2021). Exercise-Induced Muscle Damage During the Menstrual Cycle: A Systematic Review and Meta-Analysis. Journal of Strength and Conditioning Research, 35(2), 549–561. https://doi.org/10.1519/JSC.0000000000003878

E366 – "Inner Voice: A Heartfelt Chat with Dr. Foojan Zeine." In this episode, Dr. Foojan Zeine chats with Dr. John E. Lewis, Ph.D., the Founder and President of Dr Lewis Nutrition™ (https://www.drlewisnutrition.com) and past full-time Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine. He is also a Diplomate, Faculty Member, and Advisor of the Medical Wellness Association. He is a lecturer for the Institute for Brain Potential. With over 30 different studies as the principal investigator in his research career, Dr. Lewis has extensive experience in evaluating the effects of nutrition, dietary supplementation, and exercise on various aspects of human health and disease, instilling confidence in his knowledge. In addition to his research, Dr. Lewis has been invited as a national and international lecturer at conferences and workshops and as a guest on television shows, where he discusses his research findings and provides guidance and recommendations as an expert in the health and wellness field. He has over 180 peer-reviewed publications in scientific journals, where his work has first appeared in print, including some of the leading scientific journals, such as AIDS and Behavior, American Journal of Clinical Nutrition, American Journal of Public Health, Journal of the International AIDS Society, Journal of Strength and Conditioning Research, Nutrition, and Cancer: An International Journal, Sports Medicine, Stroke, The Journal of Alternative and Complementary Medicine, and The Gerontologist. He has also mentored many students, from undergraduates to post-doctoral trainees, in conducting clinical research and applying the principles of health promotion into daily practice. His seminal publication in the Journal of Alzheimer's Disease from his Alzheimer's study not only spurred him to leave academics and pursue a science-based business career but also enabled him to be selected for a widely-acclaimed TEDx Miami talk (https://www.youtube.com/watch?v=rOJr0sxmxGI) about how dietary supplementation can improve brain health. Dr. Lewis not only embodies the model of health and wellness by following a whole-food, plant-based diet for over 27 years, taking key dietary supplements, and maintaining a rigorous, daily exercise training program, but he also has a fervent passion for educating others about the value of nutrition, exercise, and health. His commitment to studying the application of clinical nutrition for the benefit of mankind is unwavering, reassuring the audience of his expertise in the field. In this episode, we will be talking about his latest research on the nutritional value of the polysaccharides found in Aloe Vera. www.DrLewisNutrition.com

In this week's episode of the 3 Pillars Podcast we will be discussing the popular workout supplement, CREATINE. What is it, what are it's benefits, and who can use it? Let's discuss. SUBSCRIBE TO THE NEW PODCAST CHANNEL HERE: https://www.youtube.com/@3PillarsPodcast God bless you all. Jesus is King. “But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us.” ‭‭Romans‬ ‭5‬:‭8‬ ‭KJV‬‬ I appreciate all the comments, topic suggestions, and shares! Find the "3 Pillars Podcast" on all major platforms. For more information, visit the 3 Pillars Podcast website: https://3pillarspodcast.wordpress.com/ Don't forget to check out the 3 Pillars Podcast on Goodpods and share your thoughts by leaving a rating and review: https://goodpods.app.link/3X02e8nmIub Please Support Veteran's For Child Rescue: https://vets4childrescue.org/ Stay connected with Joe Russiello and the "Sword of the Spirit" Podcast: https://www.swordofthespiritpodcast.com/ Join the conversation: #3PillarsPodcast References  1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. • This reference provides a comprehensive review of the safety and efficacy of creatine supplementation, supporting its use in various populations. 2. Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids, 40(5), 1369-1383. • This study discusses different forms of creatine and their effectiveness, validating the choice of creatine monohydrate as the most researched and proven form. 3. Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831. • This reference highlights the effects of creatine on muscle strength and performance, supporting the article's claims about improved strength and power. 4. Smith, A. E., Fukuda, D. H., Kendall, K. L., & Stout, J. R. (2014). The effects of creatine supplementation on cognitive performance and mood in vegetarians and omnivores. British Journal of Nutrition, 112(5), 722-731. • This study provides evidence for the cognitive benefits of creatine, particularly in vegetarians, which supports the discussion on creatine's effects beyond physical performance. 5. Gualano, B., Roschel, H., Lancha, A. H., Brightbill, C. E., & Rawson, E. S. (2012). In sickness and in health: the widespread application of creatine supplementation. Amino Acids, 43(2), 519-529. • This paper discusses the broad applications of creatine, including its use in older adults and other specific populations, corroborating the section on benefits for specific groups. --- Support this podcast: https://podcasters.spotify.com/pod/show/chase-tobin/support

Maximale Fitness, minimaler Stressfaktor – jeden Sonntag im kostenlosen Dranbleiber-Newsletter. Wie wäre es, wenn Du Deine Muskeln um bis zu 32% effektiver trainieren könntest – ohne nennenswert mehr Zeit investieren zu müssen? Was nach Zauberei (oder Doping) klingt, ist tatsächlich völlig legal – und wenig bekannt: Es ist die Magie Deiner Gedanken. Indem Du Dein Denken beim Krafttraining gezielt fokussierst, steigerst Du die Effektivität Deines Workouts. Wie das funktioniert, erfährst Du in dieser Folge – mit 10 simplen Strategien, die Du direkt ins nächste Training mitnehmen kannst.

Dr. Escalante is currently a Professor of Kinesiology and Assistant Dean for the College of Natural Sciences at California State University, San Bernardino. He is a scholar in the areas of exercise science, sports nutrition, and sports medicine. His research interests include sports nutrition/supplementation, body composition assessment, physique enhancement, and sports injury prevention/rehabilitation. Dr. Escalante has over 75 peer-reviewed publications and abstracts in the fields of exercise science, sports nutrition, sports medicine, and kinesiology. He regularly presents at regional, national, and international conferences on his research and serves as a sports nutrition/exercise science consultant to various companies in the health/fitness/sports supplement space. Additionally, he has served as an expert witness in the areas of sports nutrition and sports medicine. Dr. Escalante has secured over $150,000 of internal funding to support his teaching and research as well as over $5 million in external funding as principal investigator or co-investigator through various businesses and agencies, inclusive of the US Department of Education and the US Department of Veteran Affairs. Dr. Escalante holds a BS in Athletic Training with a Biology minor and an MBA with concentrations in Marketing and Healthcare Management from the University of La Verne. He also received a Doctor of Science in Athletic Training from Rocky Mountain University of Health Professions and is certified as an athletic trainer through the National Athletic Trainer's Association (NATA), a strength and conditioning specialist through the National Strength and Conditioning Association (NSCA), and as a Sports Nutritionist through the International Society of Sports Nutrition (ISSN). In 2021, Dr. Escalante became one of only 36 fellows (out 36,000+ members) of the ISSN for his contributions in the field of sport nutrition. Dr. Escalante is an active member of the NATA, NSCA, and the ISSN. He serves as a reviewer and associate editor for the Journal of the International Society of Sports Nutrition (JISSN), Vice-President for the ISSN, and chair of the NSCA Bodybuilding and Fitness Special Interest Group. He also serves as a reviewer for 8 major journals including the Journal of Strength and Conditioning Research and the British Journal of Nutrition. Dr. Escalante also has over 50 publications in mainstream fitness magazines and websites including Muscle & Fitness, Muscle & Fitness Hers, Bodybuilding.com, Muscular Development, and MuscleMag International Magazine. He has appeared on television, radio shows, and podcasts discussing fitness, health, bodybuilding, and performance enhancement drugs. He has been a competitive bodybuilder since 2000, a bodybuilding/physique coach since 2004, and was a bodybuilding judge and/or sports medicine provider for MuscleContest International from 2010-2019. Prior to going into higher level education, Dr. Escalante owned and operated an outpatient orthopedic physical therapy and personal training business for 18 years and was an owner/operator of 2 World Gym franchises. He also served as interim head athletic trainer for East Los Angeles Community College, was a fitness/health consultant for the US Department of Defense, and was the Chief Operating Officer and Sports Medicine Coordinator for a large physical therapy/sports medicine practice in Southern California. Over the course of his 20+ year career, Dr. Escalante has had the opportunity to train, treat, coach, and/or consult with thousands of athletes and non-athletes alike inclusive of professional athletes in the NFL, MLB, NBA, LPGA, Olympians, and IFBB bodybuilders/physique competitors. Work with RAPID Health Optimization Dr. Guillermo Escalante on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Send us a Text Message.In this episode, Dr. Armstrong and Corbin Bruton examine the sensational claim that "Weightlifting is Dead," as reported by Muscle Journal. The hosts debunk the article's exaggerated criticisms of traditional weightlifting and introduce listeners to the concept of compensatory acceleration training (CAT). They discuss the integration of bands and chains to optimize resistance and muscle engagement, highlighting the contributions of pioneers like Dr. Fred Hatfield and Louie Simmons. Whether you're a seasoned lifter or just starting your fitness journey, this episode provides valuable insights into effective resistance training techniques for… aging well.Links:https://www.xbarfit.com/powerReferences:Anderson, C. E., Sforzo, G. A., & Sigg, J. A. (2008). The effects of combining elastic and free weight resistance on strength and power in athletes. Journal of Strength and Conditioning Research, 22(2), 567-574. doi: 10.1519/JSC.0b013e3181634d1e. PMID: 18550975  Bergquist, R., Iversen, V. M., Mork, P. J., & Fimland, M. S. (2018). Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. Journal of Human Kinetics, 61, 5-13. doi: 10.1515/hukin-2017-0137. PMCID: PMC5873332, PMID: 29599855.  Colado, J. C., & Triplett, N. T. (2008). Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women. Journal of Strength and Conditioning Research, 22(5), 1441-1448. doi: 10.1519/JSC.0b013e31817ae67a. PMID: 18714245.  Craig, B. W., Brown, R., & Everhart, J. (1989). Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mechanisms of Ageing and Development, 49(2), 159-169.  Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal Responses and Adaptations to Resistance Exercise and Training. Sports Medicine, 35(4), 339-361.  TruDiagnostic epigenetic testingGet a 12% discount using promo code (AGEWELL) and track your pace of aging well.Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the Show.Have questions you want answered and topics you want discussed on the Aging Well Podcast? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast

In this episode of the Braun Performance & Rehab Podcast, Dan is joined by Molly Binetti to discuss her success as a Sports Performance Coach, how she has blazed a trail forward, the principles she has used for developing champions and how you can do the same. Sports performance coach Molly Binetti brought her athlete-centered coaching philosophy to South Carolina in June 2018, and the Gamecocks immediately responded to her focus on a holistic development of mind, body and spirit. “Molly's passion for women's basketball was clear right off the bat, and that's the kind of energy we like in our program,” South Carolina head coach Dawn Staley said. “Her experience with basketball and other sports gives her great perspective, and her research background shows her commitment to her craft.” In her three seasons on the staff, Binetti's ability to connect with student-athletes and develop creative and competitive workouts has kept the Gamecocks engaged and on the court throughout the season. South Carolina enjoyed tremendous success in her tenure, especially in the postseason, collecting two SEC Tournament championships and advancing to the 2021 NCAA Final Four following a 2019 NCAA Sweet 16 run. Binetti joined the Gamecock staff after four seasons at Louisville working with volleyball, softball and women's tennis. She spent the first three of those seasons as the secondary sports performance coach for women's basketball as well. At Louisville, she focused on power development and applied sport technologies, a trend she continues at South Carolina. Prior to her tenure at Louisville, Binetti served as the sports performance coach for Purdue's women's tennis, men's and women's diving and cheerleading teams (2013-14). The Eau Claire, Wis., native has her Strength and Conditioning Coach certification from the Collegiate Strength and Conditioning Coaches Association and is listed as a Certified Strength and Conditioning Specialist and a Registered Strength and Conditioning Coach by the National Strength and Conditioning Association. She has contributed to two articles published in the Journal of Strength and Conditioning Research, both focused on the performance of elite women's basketball athletes. After earning her bachelor's degree in exercise physiology from Marquette in 2012, Binetti completed her master's in kinesiology and exercise science at Minnesota in 2013. For more on Molly, be sure to check out @mbinetti22 & @healthy_hooper on Instagram! *SEASON 5 of the Braun Performance & Rehab Podcast is brought to you by Isophit. For more on Isophit, please check out isophit.com and @isophit - BE SURE to use coupon code brawnbody10 at checkout to save 10% on your Isophit order! Episode Sponsors: MoboBoard: BRAWNBODY10 saves 10% at checkout! AliRx: DBraunRx = 20% off at checkout! https://alirx.health/ MedBridge: https://www.medbridgeeducation.com/brawn-body-training or Coupon Code "BRAWN" for 40% off your annual subscription! CTM Band: https://ctm.band/collections/ctm-band coupon code "BRAWN10" = 10% off! Ice shaker affiliate link: https://www.iceshaker.com?sca_ref=1520881.zOJLysQzKe Make sure you SHARE this episode with a friend who could benefit from the information we shared! Check out everything Dan is up to by clicking here: https://linktr.ee/braun_pr Liked this episode? Leave a 5-star review on your favorite podcast platform --- Support this podcast: https://podcasters.spotify.com/pod/show/daniel-braun/support

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2624: Christian Finn of MuscleEvo.net breaks down the efficacy of super slow training for muscle growth, revealing that despite its claims, this method often falls short of traditional training in delivering superior muscle size and strength gains. Citing multiple studies, Finn underscores that traditional speed training consistently outperforms super slow techniques in both strength and hypertrophy, making it the more effective choice for fitness enthusiasts. Read along with the original article(s) here: https://muscleevo.net/super-slow-training/ Quotes to ponder: "Training at very slow speeds is suboptimal for maximizing gains in muscle hypertrophy." "Muscle fiber size increased by an average of 39%, compared to an increase of just 11% in the slow speed group." "Despite the big difference in time under tension, the slow speed group gained less muscle than the group using a traditional lifting speed." Episode references: Journal of Strength and Conditioning Research: https://journals.lww.com/nsca-jscr/pages/default.aspx Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2624: Christian Finn of MuscleEvo.net breaks down the efficacy of super slow training for muscle growth, revealing that despite its claims, this method often falls short of traditional training in delivering superior muscle size and strength gains. Citing multiple studies, Finn underscores that traditional speed training consistently outperforms super slow techniques in both strength and hypertrophy, making it the more effective choice for fitness enthusiasts. Read along with the original article(s) here: https://muscleevo.net/super-slow-training/ Quotes to ponder: "Training at very slow speeds is suboptimal for maximizing gains in muscle hypertrophy." "Muscle fiber size increased by an average of 39%, compared to an increase of just 11% in the slow speed group." "Despite the big difference in time under tension, the slow speed group gained less muscle than the group using a traditional lifting speed." Episode references: Journal of Strength and Conditioning Research: https://journals.lww.com/nsca-jscr/pages/default.aspx Learn more about your ad choices. Visit megaphone.fm/adchoices

John E. Lewis, Ph.D. is the Founder and President of Dr Lewis Nutrition™ and past full-time Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine. He is also a Diplomat, Faculty Member, and Advisor of the Medical Wellness Association.  He is a lecturer for the Institute for Brain Potential.  He has been the principal investigator of over 30 different studies in his research career. During that time, he either directly raised or indirectly supported raising over $23 million in grants, gifts, and contracts for research studies and clinical trials and educational programs for medical students. Much of his research has focused on evaluating the effects of nutrition, dietary supplementation, and exercise on various aspects of human health and disease. In addition to his research, Dr. Lewis has been an invited national and international lecturer at conferences and workshops and as a guest on television shows, where he discusses the findings of his research and provides guidance and recommendations as an expert in the field of health and wellness. He has over 180 peer-reviewed publications in scientific journals, where his work has first appeared in print, including some of the leading scientific journals, such as AIDS and Behavior, American Journal of Clinical Nutrition, American Journal of Public Health, Journal of the International AIDS Society, Journal of Strength and Conditioning Research, Nutrition and Cancer: An International Journal, Sports Medicine, Stroke, The Journal of Alternative and Complementary Medicine, and The Gerontologist. He has also mentored many different students, from undergraduates to post-doctoral trainees, in how to conduct clinical research and how to apply the principles of health promotion into daily practice.  His seminal publication in the Journal of Alzheimer's Disease from his Alzheimer's study not only spurred him to leave academics and pursue a science-based business career, but also enabled him to be selected for a widely-acclaimed TEDxMiami talk about how dietary supplementation can improve brain health. Dr. Lewis also embodies the model of health and wellness by eating a whole-food, plant-based diet for over 27 years, taking certain key dietary supplements, and through a rigorous, daily exercise training program. John has a passion for educating others about the value of nutrition, exercise, and health, and he will continue to study the application of clinical nutrition for the benefit of mankind. In this episode, we cover: - how he turned his love for learning into his career - what polysaccharides are and how they're beneficial for health - the benefits of polysaccharides on brain health - how taking care of your brain NOW sets you up for life ... and more! You can connect with him over on Instagram: @drlewisnutrition Or check out his website: drlewisnutrition.com You can learn more about me by following on IG @imperfectlypaigewellness or by checking out my blog, freebies, and offers on my website: https://imperfectlypaigewellness.com Please share with #PaigeTalksWellness to help get the word out about the show - and join the Imperfect Health Fam over on Facebook.

Episode Title: Maximizing Gains: Split Programming (4 - 6) Days a Week **Introduction:** In this episode of Buns & Thighs Podcast, we dive deep into the world of split programming, exploring how dividing your workouts across 4 to 6 days a week can amplify your fitness gains. Whether you're a seasoned gym-goer or just starting your fitness journey, understanding the nuances of split programming can unlock new levels of strength, endurance, and muscle growth. **Understanding Split Programming:** Split programming involves targeting specific muscle groups or movement patterns on different days of the week. By focusing on distinct muscle groups during each session, you allow for optimal recovery and muscle adaptation. This approach contrasts with full-body workouts, where all muscle groups are trained in a single session. **Benefits of Split Programming:** 1. **Increased Intensity:** By concentrating on fewer muscle groups per session, you can ramp up the intensity and workload, leading to greater muscle fiber recruitment and growth. 2. **Enhanced Recovery:** Splitting your workouts allows for adequate rest and recovery for each muscle group, reducing the risk of overtraining and injury. 3. **Targeted Muscle Development:** Tailoring your workouts to specific muscle groups enables you to address weaknesses, imbalances, and aesthetic goals more effectively. 4. **Improved Focus:** With a narrowed focus on select muscle groups, you can hone in on form, technique, and mind-muscle connection, optimizing each repetition for maximum benefit. **Designing Your Split:** When structuring your split program, consider factors such as training experience, individual goals, and recovery capacity. Common split variations include: - **Upper/Lower Split:** Alternating between upper body and lower body workouts. - **Push/Pull/Legs Split:** Dividing workouts into pushing movements (e.g., chest, shoulders, triceps), pulling movements (e.g., back, biceps), and leg exercises. - **Body Part Split:** Isolating specific muscle groups each day (e.g., chest, back, shoulders, arms, legs). - **Hybrid Splits:** Combining elements of different split styles to suit your preferences and needs. **Application and Progression:** Start by selecting a split routine that aligns with your goals and schedule. Gradually increase the intensity, volume, or frequency of your workouts as your fitness level improves. Remember to prioritize recovery with adequate sleep, nutrition, and active rest days. **Engagement Question:** What split routine are you currently following, and how has it impacted your fitness journey? Share your experiences and insights with us! Tune in to this episode for expert insights on split programming and learn how to optimize your workouts for maximal gains! **References:** Smith, J. D., & Jones, A. B. (2020). The Effects of Split vs. Full-Body Resistance Training on Muscle Hypertrophy: A Meta-Analysis. *Journal of Strength and Conditioning Research, 34*(6), 1742–1754. doi: 10.1519/JSC.0000000000003417

Dr. Guillermo Contreras // #FitnessAthleteFriday // www.ptonice.com  In today's episode of the PT on ICE Daily Show, Fitness Athlete faculty member Guillermo Contreras discusses the why behind the footwear recommendations they make and why minimalist footwear may not be the best choice for many fitness athletes to start with as well as how proper footwear can have an added benefit of improved strength, hypertrophy and fitness Take a listen to the episode or check out the full show notes on our blog at www.ptonice.com/blog If you're looking to learn from our Endurance Athlete division, check out our live physical therapy courses or our online physical therapy courses. Check out our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION INTRODUCTIONHey everyone, Alan here, Chief Operating Officer here at ICE. Before we get into today's episode, I'd like to introduce our sponsor, Jane, a clinic management software and EMR with a human touch. Whether you're switching your software or going paperless for the first time ever, the Jane team knows that the onboarding process can feel a little overwhelming. That's why with Jane, you don't just get software, you get a whole team. Including in every Jane subscription is their new award-winning customer support available by phone, email, or chat whenever you need it, even on Saturdays. You can also book a free account setup consultation to review your account and ensure that you feel confident about going live with your switch. And if you'd like some extra advice along the way, you can tap into a lovely community of practitioners, clinic owners, and front desk staff through Jane's community Facebook group. If you're interested in making the switch to Jane, head on over to jane.app.switch to book a one-on-one demo with a member of Jane's support team. Don't forget to mention code IcePT1MO at the time of sign up for a one month free grace period on your new Jane account. GUILLERMO CONTRERAS Here we go. Good morning, fitness athlete crew. Good morning, PT on Ice Daily Show. Welcome to the PT on Ice Daily Show and the best day of the Fitness Athlete Division of the Institute of Clinical Excellence. Super happy to be with you here this Friday morning. fitness athlete footwear. And that's a little teaser there. Hopefully you get excited for that. Before I start jumping though, I want to say anybody headed to Reno, Nevada, in Reno, Nevada for the ice sampler, have an awesome time. Have an epic time. A little bit of FOMO not being able to be there, but hope you all have a wonderful time. Take so much out of that weekend. It's such a great weekend. So much to learn. So many to learn from. And I've done this topic in the past. I've talked about my shoe recommendations for fitness athletes, whether it be the Rad One Trainer, the Strike Movement Trainer, the Nano, the Metcon. I've gone deep dive almost too long into episodes with that in the past. And today's actually a more of a, let's call it a response, a response PT on this episode, discussing why we don't, or why I don't personally recommend barefoot in the fitness athlete, whether it's the level one or the live course, we get asked, hey, what are your thoughts on barefoot shoes? Or why aren't you recommending minimalist shoes to allow the foot and the ankle to naturally do what the foot and ankle should be able to do? And this is where we're going to dive into, right? This is the topic I'm discussing because we know there's different shoes out there, right? I have somewhere in front of me right here. This would be a minimalist shoe, right? This is a zero drop shoe. it allows the foot display so a really nice wide toe box. It allows the foot to move naturally, allows the ankle to move through a broad range of motion. Why is that foot, why is that shoe wear not something we recommend to the majority of fitness athletes? to explore that full, broad range of motion that we wanna see with squats, squat cleans, wall balls, air squats, you name it. Why is that? when we look at shoe wear, we know that there's aspects to it, right? There's the forefoot, there's the midfoot, there's the heel, and we have something called a heel drop. And the heel drop, essentially, I'm gonna grab another pair here, is the amount of drop a four millimeter heel drop from the back of the shoe to the front of the shoe. That means that when I put this shoe on, my heel is lifted up just a little bit, just about four millimeters difference. What that does for me as an athlete, when I am squatting, is that it gives something we like to coin a dorsiflexion buffer. on board so that when I squat, I have maybe a little bit more available ankle dorsiflexion range of motion for me to squat with. When we take that away, when we go into that minimalist where we have a flat, fully flat shoe, if I am limited at all in ankle mobility, ankle dorsiflexion, that shoe is not going to allow me to have as much anterior transition to that tibia. it's then going to reduce the depth with which I can get into my squat, or it's going to push me into some more funky motor patterns, what we call the immature squat pattern, where my shin moves forward, but then it stops, which means my hips can't go any further without me losing balance or falling backwards, which means my torso needs to dive much further forward, which leads typically to a significant increase in stress on the posterior We're going to increase the loading, uh, the, the, the, the torque on the hips and the posterior chain when we significantly limit that anterior translation of the tibia. We know that from research, right? We know that it's no longer recommended or should be recommended to teach to restrict amount of increased stress to the lumbar spine, the posterior chain, and the hips when we do that with a very minimal decrease in stress to the knee. If you look at the data from the research, it's about a 53% decrease in the knee. 1,000% increase in torque to the low back, hips, and posterior chain, right? That's a huge trade-off. Whereas if we allow that tibia to translate forward, that knee to move forward, it allows for a more upright torso, a more vertical descend into that squat, and improved motor pattern there. So all that to say, when we give minimalist footwear, and we don't know what the individual's mobility is like, or we do know, like, hey, I know this person has really stiff ankles, And what we see both anecdotally and pretty much everywhere is that the ankle is one of the most difficult joints in the body to create mobility. And it can take years to improve ankle dorsiflexion range of motion. If you don't believe me, you can talk to our COO, Alan Fredendahl, uh, who's been working on ankle dorsiflexion for darn near a decade now, probably. And he's, he's doing much, much better now, but it's, it's been a journey for him to try and improve his ankle dorsiflexion. that athlete's ability to sit deeper into that squat with that more mature vertical squat pattern. And when we're talking about CrossFit or fitness athletes, that means that we're limiting the squat, including the back squat, the front squat, the overhead squat, squat cleans, squat snatches, pistol squats, wall balls. There's all these movements where we want to have a vertical torso, a more upright torso when we're performing it or receiving And when we take away mobility from the ankle, we restrict that motion because we're saying you need to go barefoot at all times to really work on it. You need to work on your mobility. Okay, you're not gonna go to depth until you can have better ankle mobility. We are significantly reducing that athlete's ability. to improve, strengthen the knees, strengthen the hips, strengthen the trunk because they can't load that barbell as much. We're reducing fitness level because now they're doing less work in the same amount of time as maybe their counterparts in the same classes or following the same programming and such. So we use the shoe to allow for that dorsiflexion buffer to allow for a deeper squat. We also recommend TO Slide a pair of VersaLifts, of heel lifts underneath the insole, they sit in there. Now instead of a four millimeter, maybe they have more like, I believe VersaLifts are eight millimeter or so. So it'd be like a 12 millimeter, which is, it's pretty high up, right? But it gives so much more mobility in that ankle to allow them to sit deep into a squat with good mechanics, with good motor pattern, and really, really hit the deep ranges that are gonna allow them to train a greater amount of the glute max, a greater amount of their quad to a broader range of motion, right? powerful hip extender that most people don't realize only really gets targeted when we're hitting those deep ranges below parallel to the squat. Again, this is not me saying barefoot or minimalist shoes aren't for nobody, right? There are individuals who have fantastic mobility in their ankles, great mobility in their hips. By all means, if they want to wear a two millimeter heel drop like Vans or Chuck Taylors, or do you want to wear a New Balance Minimus or the, I think the Xero, X-E-R-O, whatever those are. Those are fine for those individuals if they have the adequate prerequisite mobility in their ankle, their hips to be able to perform these movements are really good quality patterns. But for those of us who might have a limitation in the hip or limitation in the ankle, we have should be recommended. right? The two I have right in front of me, right? The strength movement, his trainer, four millimeter heel drop. This is someone who maybe has pretty good hip mobility. Um, and they can make up for a little bit of lack in ankle mobility with that, but they still have more than like 10, 15 degrees of ankle dorsiflexion. Um, me personally, I have like 30, 35 degrees of ankle dorsiflexion. I have decent hips. These work really, really well for me. These are my favorite training shoe for They fit more true to size than they used to. This has, uh, the rad one trainer, um, has a seven millimeter heel drop. Uh, and it is much larger. It's different. The heel is really good for lifting. It's good for Metcons. I have a lot of people at our gym who love these shoes. Uh, really high recommend these for those who maybe need a little bit more ankle dorsiflexion buffer or limited in their ankle mobility because of that. And one I don't have with me right now, if you have more of Um, and you don't like your toes display a whole lot, uh, tier T Y R their tier one trainer has a nine millimeter heel drop. So the biggest heel drop and they just standard training shoe that you can find. And that is the one I recommend to my individuals who like, Hey, I have horrible ankle mobility. Um, I always struggle to hit squatting full depth without my either my ankles kicking in or my going up on my toes. What do you recommend? Um, that's uh that's tier one trainer um excuse me first ones are called oh i'm sorry these are the uh strike movement haze trainer strike movement haze trainer so there is a strike movement right there uh strike movement without any vowels in the movement um so the haze trainer uh good quality shoe really really solid uh great for med cons i love them for weight lifting as well um and again nice and like a wider toe box not too wide but not too narrow at all either so really comfortable i love these for So hopefully that answers your question. And if you're looking for the evidence, right? Like, oh, well, like you gotta be able to use your feet. You gotta be able to use your ankles. In 2022, a study from the Journal of Strength and Conditioning Research came out on the effects of footwear and biomechanics of the loaded back squat to exhaustion in skilled lifters. So these are people who are already lifting, who probably already have really good mechanics and strength and everything on board. And they made one group lift barefoot or minimalist as barefoot style shoes. One group had to lift in like heel elevated shoes. And what they found was there's no difference more in like a novice athlete or beginner athlete or maybe people who maybe don't have that same mobility but in these skilled lifters people have been doing it for a while there was no significant difference in that either shoe reduced joint loading or improved joint range of motion for them they already had the adequates on board so the reason I even always emphasize, more than anything else, in the level one, in the live course, when people ask about shoe wear, about are we going to restrict someone from squatting until they have adequate ankle mobility, do we give them a shoe like this, is this okay, or do we give them a minimalist shoe right away, and if they can't do it, do we let them do it? It's always and, not for. I'm going to recommend something like a Rad1, and if they need it, a Rad1 with a heel insert, a VersaLift in there, while they work on ankle mobility, while they work on their hip strength, to work on their squat, to continue being a part, a participant in their CrossFit class, in their group fitness class, without needing to worry about scaling every single time, without needing to worry about modifying every movement every single time, and then they are also going to continue working on their ankle mobility diligently to get to a point where maybe they can take that heel insert out and they feel really comfortable here, and they can move to something like this, and then they can move to minimalistic. That is their end goal. It's always and, not, or with this type of If you want to learn more, if you want to ask this person live and really have a debate with me one-on-one, we have courses coming up where you can meet us on the road, where you can talk all things shoe. Like I love talking shoes. I love talking footwear, worn them, almost all of them. Love doing it. SUMMARY But we have courses coming up. Our CMFA online level one just sold out. So if you've been looking to take an online level one course with Fitness Athlete, we are not having another one until fall of 2024, but you can sign up for that now. So if you want to register for that now, this course always sells out. We always sell out before we start the course. We have a course in the fall. You can sign up now. You can wait until the summer to sign up whenever you want to. Our next level one one if you've taken the live course and you just have the level two to finish up your CMFA cert or if you just want to continue down the path of that CMFA cert we have CMFA level two starting up in September uh on to a year. So again, if you're looking to get that certification, if you're looking to learn more about Olympic weightlifting, programming, modification, even some business type things, check out the level two CMFA course on September 3rd. That one also always sells out before it starts. So if you're looking to take that, sign up sooner rather than later. If you want to hit us up on the road, you're looking where we're at. CMFA Live is going to be on May 18th and 19th in two different locations. Proctor, Minnesota. I believe Joe Hnisko will be leading that one up in Proctor, Minnesota. And then that same weekend, I'll be hanging out with Mitch Babcock in Bozeman, Montana. That is, again, the weekend of May 18th and 19th. And that's all we have right now in May. And then June, on June 8th and 9th, you can hang out with the barbell physio, Zach Long, in Raleigh, North Carolina. And then on June 22nd and 23rd, we have the first ever annual Fitness Athlete Summit. You're going to see every single faculty and TA and every member of the fitness athlete crew. You have Mitch, Zach, Joe, myself, Kelly, Jenna, Tucker. We're all going to be coming together in Fenton, Michigan at CrossFit Fenton for an epic weekend, more fitness and fun and sweating and learning than any course you've ever done in your career. So we would love to see you at the Fitness Athlete Summit on June 22nd and 23rd. I believe it's about 45 minutes, an hour, something like that away from Detroit. null: So quick flight in. You can also SPEAKER_00: to fly into Flint, I believe, which is a shorter, even shorter drive from there. But we would love to see you there and have you join us for the Fitness Athlete Summit in June of, June 22nd and 23rd. Gang, thanks so much for tuning in this morning. Have a wonderful weekend. Again, if you are at Sampler, have an absolute blast. Enjoy yourself for me as well. And we will catch you on Monday for the PTNX Daily Show. OUTRO Hey, thanks for tuning in to the PT on ICE daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

You often see baseball/softball players warming up with a weight on their bat or just a heavier bat and trying to time out swings. The thought is too warm up and get everything moving and potentially swing their regular bat faster. But does it actually accomplish that? In this research review they look at the weight of a warm-up bat and how it might actually impact actual bat speed. The results might be surprising. Reference: Montoya, B. S., Brown, L. E., Coburn, J. W., & Zinder, S. M. (2009). Effect of warm-up with different weighted bats on normal baseball bat velocity. The Journal of Strength & Conditioning Research, 23(5), 1566-1569. Check it out: www.clinicallypressed.org #complicatedsimple SUBSCRIBE: https://www.youtube.com/c/clinicallypressed?sub_confirmation=1#complicatedsimple #progressive #openminded #PBE #EBP #noagenda #performance #training #nutrition #health #wellness #athlete #athletictraining #science #chiropractic #rehab #prevention #clinicallypressed #leadership #concussion #clinical #practice #advancement #researchreview --- Support this podcast: https://podcasters.spotify.com/pod/show/clinicallypressedco/support

John E. Lewis, Ph.D., Nutrition, Supplements and Brain Care John E. Lewis, Ph.D. is the Founder and President of Dr Lewis Nutrition™ and past full-time Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine. He has been the principal investigator of over 30 different studies in his research career. During that time, he either directly raised or indirectly supported raising over $23 million in grants, gifts, and contracts for research studies and clinical trials and educational programs for medical students. Much of his research has focused on evaluating the effects of nutrition, dietary supplementation, and exercise on various aspects of human health and disease. In addition to his research, Dr. Lewis has been an invited national and international lecturer at conferences and workshops and as a guest on television shows, where he discusses the findings of his research and provides guidance and recommendations as an expert in the field of health and wellness. He has over 180 peer-reviewed publications in scientific journals, where his work has first appeared in print, including some of the leading scientific journals, such as AIDS and Behavior, American Journal of Clinical Nutrition, American Journal of Public Health, Journal of the International AIDS Society, Journal of Strength and Conditioning Research, Nutrition and Cancer: An International Journal, Sports Medicine, Stroke, The Journal of Alternative and Complementary Medicine, and The Gerontologist. He has also mentored many different students, from undergraduates to post-doctoral trainees, in how to conduct clinical research and how to apply the principles of health promotion into daily practice. His seminal publication in the Journal of Alzheimer's Disease from his Alzheimer's study not only spurred him to leave academics and pursue a science-based business career, but also enabled him to be selected for a widely-acclaimed TEDxMiami talk about how dietary supplementation can improve brain health. Dr. Lewis earned his B.S. and M.S. degrees from the University of Tennessee in business administration and human physiology, respectively, and he has a Ph.D. from the University of Miami in educational and psychological studies. His Medical Wellness Training Expert Specialty areas and Speaking topics include: plant-based (vegan/vegetarian) nutrition; optimal nutrition for health, wellness, and performance; exercise programming – from weekend warriors to athletes; dietary supplementation for health and disease prevention; designing and conducting clinical research interventions; technical writing and professional publishing and presentation; and evaluation of research studies and data. In addition to his professional accomplishments, he is a former athlete and competitive body builder, who maintains a very rigorous exercise training regimen, takes certain important dietary supplements, and has eaten a whole-food, plant-based diet for over 26 years.     Links mentioned in the post: Raw Pecan Pie Recipe Gena Hamshaw, Choosing Raw

In this edition of Research and Real Talk Jenny and John talk about recent research regarding swinging kettlebells, GLP-1s and training, nutrition, and supplementation around the menstrual cycle. They end the episode by listing some of the key benefits of having a mentor in your career.References:1. Ross, J. A., Keogh, J. W., Lorenzen, C., & Lake, J. (2023). Effects of 56-kilogram kettlebell swing endpoint on Total Body Mechanics. Journal of Strength and Conditioning Research, 37(12), 2333–2338. https://doi.org/10.1519/jsc.00000000000045682. Quddos, F., Hubshman, Z., Tegge, A., Sane, D., Marti, E., Kablinger, A. S., Gatchalian, K. M., Kelly, A. L., DiFeliceantonio, A. G., & Bickel, W. K. (2023). Semaglutide and tirzepatide reduce alcohol consumption in individuals with obesity. Scientific Reports, 13(1). https://doi.org/10.1038/s41598-023-48267-23. Colenso-Semple, L. M., D'Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living, 5. https://doi.org/10.3389/fspor.2023.10545424. D'Souza, A. C., Wageh, M., Williams, J. S., Colenso-Semple, L. M., McCarthy, D. G., McKay, A. K., Elliott-Sale, K. J., Burke, L. M., Parise, G., MacDonald, M. J., Tarnopolsky, M. A., & Phillips, S. M. (2023). Menstrual cycle hormones and oral contraceptives: A multimethod systems physiology-based review of their impact on key aspects of female physiology. Journal of Applied Physiology, 135(6), 1284–1299. https://doi.org/10.1152/japplphysiol.00346.2023

In episode 198 James de Lacey, Strength and Conditioning Coach, joins us. Specifically James will be looking at: Physiology underpinning grappling sports How to train in the gym for improved grappling performance How to plan your training weeks for optimum performance About James : "James owns Sweet Science of Fighting and Lift Big Eat Big. He holds a Master of Sport & Exercise Science with published research in the Journal of Strength & Conditioning Research. James spent his career applying sports science and coaching knowledge in professional and international rugby league and union for the past decade. He now specializes in combat sports preparation" https://sweetscienceoffighting.com/ https://liftbigeatbig.com/ https://jamesdelacey.com/ Nominate future podcast guests here! If you want to hear from a particular person on a particular topic, let us know! Hit the link below and we'll see what we can whip up for you. https://www.scienceforsport.com/nominate/ FREE 7d COACH ACADEMY TRIAL SIGN UP NOW: https://bit.ly/sfsepisode198 JOIN THE SCIENCE FOR SPORT TEAM: https://www.scienceforsport.com/join-our-team/ ​ Learn Quicker & More Effectively, Freeing Up Time To Spend With Friends And Family ​ Optimise Your Athletes' Recovery ​ Position Yourself As An Expert To Your Athletes And Naturally Improve Buy-In ​ Reduce Your Athletes' Injury Ratese ​ Save 100's Of Dollars A Year That Would Otherwise Be Spent On Books, Courses And More ​ Improve Your Athletes' Performance ​ Advance Forward In Your Career, Allowing You To Earn More Money And Work With Elite-Level Athletes ​ Save Yourself The Stress & Worry Of Constantly Trying To Stay Up-To-Date With Sports Science Research

Wie wäre es, wenn Du Deine Muskeln um bis zu 32% effektiver trainieren könntest – ohne nennenswert mehr Zeit investieren zu müssen? Was nach Zauberei (oder Doping) klingt, ist tatsächlich völlig legal – und wenig bekannt: Es ist die Magie Deiner Gedanken. Indem Du Dein Denken beim Krafttraining gezielt fokussierst, steigerst Du die Effektivität Deines Workouts. Wie das funktioniert, erfährst Du in dieser Folge – mit 10 simplen Strategien, die Du direkt ins nächste Training mitnehmen kannst.

Rip discusses his opinion of "The Science" by reviewing the paper: Effects of Training With Free Weights Versus Machines, and discusses the exercise science narrative and its exclusion of commonly observed phenomena. 02:17 Comments from the Haters! 15:14 Follow "The Science" 17:57 Journal of Strength and Conditioning Research paper 28:20 The phenomena 38:25 The details 52:10 The subjects 58:51 The program 1:05:50 Just increase the load 1:15:00 This is the “Science.”

Today we are busting balance myths with two people who are passionate about balance and standing stability. Host Rachel talks to Sava Papos, is a long-time yoga teacher and Yoga Medicine Therapeutic Specialist, now immersed in a degree in Exercise and Sport Physiology.  In this episode, we discuss balance as a trainable skill and a key aspect of physical performance, providing advice to teachers and students aiming to make balance practice as applicable to the real world as possible.  Listen in as we talk about finding the right type and level of challenge for everyone, and the importance of being willing to experience instability in order to train better stability. Show Notes: Why we are passionate about balance training [2:47] Myth #1: Balance training is only for the elderly [3:47] Myth #2: You either have it or you don't [10:56] How we currently teach balance skills in yoga [14:51] Holding an external focus when balancing helps [16:09] Myth #3: Doing yoga balance poses is enough [17:42] Myth #4: “Good” balance means never wobbling or falling [21:47] Myth #5: Balance is all about the core; ankle, hip & step strategies [27:53] Playing with key contributors to balance: visual, vestibular & proprioceptive system [35:26] Footwear and heel height impacts on stability [44:37] The big question: is yoga sufficient balance training? [49:41] Our base of support; foot and arm position, prop use [56:41] Summing up, more resources [1:01:16] Links Mentioned: Watch this episode on YouTube Yoga Medicine Podcast Episode 33: Age Well with Yoga YMO Monthly Dose Bullet-Proof Balance Research links from Sava Papos: DiStefano et al., “Evidence Supporting Balance Training in Healthy Individuals: A Systemic Review”, Journal of Strength and Conditioning Research, December 2009. https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2009&issue=12000&article=00041&type=Fulltext&casa_token=4wnZzwAf4TsAAAAA:YuRzitf4-5Kg_acQW1AA-041KcQyoT9-sYVXhGQOXrOtf3YVXKXrTRZuQ6GZZ91EhfkGI-ajY1vdhflMoi1axoLPmQ Chiviacowsky et al., “An external focus of attention enhances balance learning in older adults”, Gait & Posture, October 2010. https://www.sciencedirect.com/science/article/abs/pii/S0966636210002286?casa_token=8vX0hAHEKpoAAAAA:FBBc_QJrbbaShKg9eK2Lo76rRHq_9CVNB6MNSmcDXeC1WfP4EJ6WXiebev24S0VLI2iSNggeokQ Heijnen et al., “Falls in young adults: Perceived causes and environmental factors assessed with a daily online survey”, Human Movement Science, April 2016. https://www.sciencedirect.com/science/article/abs/pii/S0167945715300762?casa_token=K3TTb7d_8fkAAAAA:gFTdJXnxbkRbZguB5LeJZfk_KKULgexd0xVwTk2kE_7FijqwyGRZSFFa8sEuaHIsxkRg4PLh4A Ramachandran et al., “Effects of Plyometric Jump Training on Balance Performance in Healthy Participants: A Systematic Review With Meta-Analysis”, Frontiers in Physiology, October 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8564501/ Yoga Journal Article: 4 Surprising Ways to Use a Yoga Bolster Connect with Sava Papos:           LinkedIn | Instagram | Email You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-91. And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com. To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

In this episode, we unveil intriguing insights from recent research and delve into pivotal topics within the fitness and wellness sphere. In the first segment, we uncover the significance of rest intervals for optimizing resistance training. Research from CUNY Lehman College explored rest intervals (1, 2, and 3 minutes) during resistance exercises. Segment 2 shifts focus to the dangers of overhydration. In the third segment, we explore fitness preferences, challenging the notion that gym-based training is superior.Join us for thought-provoking discussions on optimizing workouts, mitigating overhydration, and debunking home workout myths. Whether you're an enthusiast or a fitness professional, these insights offer valuable perspectives to enrich your journey or your client's experiences.Resources:Rosa, A., Coleman, M., Haun, C., Grgic, J., & Schoenfeld, B. J. (2023). Repetition performance, rating of perceived discomfort, and blood lactate responses to different rest interval lengths in single-joint and multijoint lower-body exercise. Journal of Strength and Conditioning Research, 37(7), 1350–1357. https://doi.org/10.1519/jsc.0000000000004508

SPONSORED BY www.https://1stdetachment.com/  Use code "practice" to save 10% off your order! www.PracticeMovement.com 1st Detachment Nutrition and Justin Harris https://www.youtube.com/watch?v=ifsnGHYnNsA For Online coaching and programming inquiries, performance boosting consultation, or low back specific guidance and support please contact us at www.practicemovement.com Today's episode i sit down with Joe Kenn of Big House Power! Coach Kenn's mission as he is in the midst of his 3rd decade as a physical preparation specialist is to make a significant impact in the betterment of the field of strength and conditioning/performance training for like-minded up and coming coaches.  He has dedicated his career to paying it forward with his experiences in improving the status of our field. In addition to the two books Coach Kenn has authored, coach has been published in journals such as Strength and Conditioning, The Journal of Strength and Conditioning Research, Human Movement as well as Muscle and Fitness, Men's Fitness, Scholastic Coach, and Powerlifting USA.  Coach Kenn is a highly sought after speaker at the national stage, having spoken at the National Strength and Conditioning Association's National and Coaches Conferences, The Collegiate Strength and Conditioning Association's National Conference, Nike Coach of the Year Clinics, Hammer Strength Clinics, and Glazier Clinics.  He also has spoken overseas at the United Kingdom Strength and Conditioning Association's National Conference. In this episode we dive into The power of showing up Building connections as a coach/athlete The Career of Brian Shaw Follow Coach Joe Here! https://www.instagram.com/bighousepower/ https://bighousepower.com/ Intro Song by https://www.instagram.com/h00dass_morgan/ Follow the Sam here! https://www.instagram.com/sambrownstrength/ Follow the Show Here! https://www.instagram.com/inbetweensetspodcast/ This show is sponsored by PRactice Movement and Recovery For Online coaching and programming inquiries, performance boosting consultation, or low back specific guidance and support please contact us at www.practicemovement.com

Sports performance coach Molly Binetti brought her athlete-centered coaching philosophy to South Carolina in June 2018, and the Gamecocks immediately responded to her focus on a holistic development of mind, body and spirit. “Molly's passion for women's basketball was clear right off the bat, and that's the kind of energy we like in our program,” South Carolina head coach Dawn Staley said. “Her experience with basketball and other sports gives her great perspective, and her research background shows her commitment to her craft.” In her three seasons on the staff, Binetti's ability to connect with student-athletes and develop creative and competitive workouts has kept the Gamecocks engaged and on the court throughout the season. South Carolina enjoyed tremendous success in her tenure, especially in the postseason, collecting two SEC Tournament championships and advancing to the 2021 NCAA Final Four following a 2019 NCAA Sweet 16 run. Binetti joined the Gamecock staff after four seasons at Louisville working with volleyball, softball and women's tennis. She spent the first three of those seasons as the secondary sports performance coach for women's basketball as well. At Louisville, she focused on power development and applied sport technologies, a trend she continues at South Carolina. Prior to her tenure at Louisville, Binetti served as the sports performance coach for Purdue's women's tennis, men's and women's diving and cheerleading teams (2013-14). The Eau Claire, Wis., native has her Strength and Conditioning Coach certification from the Collegiate Strength and Conditioning Coaches Association and is listed as a Certified Strength and Conditioning Specialist and a Registered Strength and Conditioning Coach by the National Strength and Conditioning Association. She has contributed to two articles published in the Journal of Strength and Conditioning Research, both focused on the performance of elite women's basketball athletes. After earning her bachelor's degree in exercise physiology from Marquette in 2012, Binetti completed her master's in kinesiology and exercise science at Minnesota in 2013. Molly's Instagram: https://www.instagram.com/mbinetti22/ HFTHOI Instagram: https://www.instagram.com/hereforthehealthofitpodcast/

Alan Fredendall // #FitnessAthleteFriday // www.ptonice.com  In today's episode of the PT on ICE Daily Show, Fitness Athlete division leader Alan Fredendall discusses the efficacy of mobility programs to produce meaningful, function change in range of motion for patients & athletes. Take a listen to the episode or read the episode transcription below.  Article referenced If you're looking to learn from our Clinical Management of the Fitness Athlete division, check out our live physical therapy courses or our online physical therapy courses. Check out our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION 00:00 INTRO What's up everybody? Before we get rolling, I'd love to share a bit about Jane, the practice management software that we love and use here at ICE who are also our show sponsor. Jane knows that collecting new patient info, their consent and signatures can be a time consuming process, but with their automated forms, it does not have to be. With Jane, you can assign intake forms to specific treatments or practitioners, and Jane takes care of sending the correct form out to your patients. Save even more time by requesting a credit card on file through your intake forms with the help of Jane Payments, their integrated PCI compliant payment solution. Conveniently, Jane will actually prompt your patients to fill out their intake form 24 hours before their appointment if they have not done so already. If you're looking to streamline your intake form collection, head over to jane.app slash physical therapy, book a one-on-one demo with a member of the Jane team. They'll be able to show you the features I just mentioned and answer any other questions you may have. Don't forget, if you do sign up, use the code ICEPT1MO for a one month grace period applied to your new account. Thanks everybody, enjoy the show. 01:32 ALAN FREDENDALL Good morning everybody, welcome to the PT on ICE Daily Show. Happy Friday morning, I hope your day is off to a great start. My name is Alan, happy to be your host today. Currently have the pleasure of serving as the Chief Operating Officer here at ICE and lead faculty here in our fitness athlete division. It is Fitness Athlete Friday, we would argue it's the best start day of the week. We talk all things CrossFit, functional fitness, powerlifting, Olympic weightlifting, endurance athletes, runners, bikers, swimmers, everything related to the person who's regulationally active here on Fridays. Before we get started with today's topic, we're going to be tackling mobility. We're going to define mobility versus flexibility. We're going to discuss a recently published paper showing the effects of long term stretching on mobility changes and address concerns related to that paper. Before we get started, let's talk about a couple of announcements. It is the CrossFit Games individual and team competitions began yesterday. Age group and adaptive athletes began Tuesday. We have a day competition all week long. You can catch it on ESPN. You can catch it on YouTube. Our very own Kelly Benfee here from the fitness athlete division will be competing with her team. Plus 64 CrossFit Army end game in the team division. So you can check her out. She had a couple of events yesterday and she's got events every day the rest of the weekend. Speaking of fitness festivals, the I Got Your Six Fitness Festival will be June 21st and 23rd down in Charleston, South Carolina with our friends at Warrior WOD. We had the virtual competition this year, but next year it's going to be in person. So it's a ways away, but look forward to that calendar if you want to come down to Charleston and join us for a weekend of approachable fitness courses coming away from us here in the fitness athlete division. Your next chance to catch our live course will be September 9th and 10th. That will be in Bismarck, North Dakota with Mitch Babcock or the end of September, September 30th and October 1st. You can catch Zach Long out on the West Coast. He'll be in Newark, California. That's in the Bay Area. Our online courses, Clinical Management Fitness Athlete Essential Foundations, our eight week entry level online course begins again September 11th and Fitness Athlete Advanced Concepts, our level two online course begins September 17th. So mobility, let's talk about it. How much can we really move the needle? My goal today is to define mobility as it's often talked about in kind of common terms with athletes in the gym, patients in the clinic when they talk about mobility, defining mobility versus defining flexibility. Talking about a paper that was published a couple of weeks ago, looking at the effects of long term stretching specifically at ankle mobility, which is a joint we're always after to improve the range of motion within and then really how to approach mobility from a practical clinical standpoint. 2:01 EFINING MOBILITY VS. FLEXIBILITY So let's start first with defining mobility versus flexibility because they're often used interchangeably and that's not the correct way to use them. Then when we talk about flexibility, we're talking about the capacity of soft tissues of muscles, tendons, ligaments to be passively stretched, whether me as the therapist stretches you the patient or whether you stretch yourself using your own body, using stretch straps, things like that. The ability to passively stretch muscle tissue at a specific joint. Now mobility is different. Mobility is the ability of a joint to actively move through a range of motion. And of course, we're always chasing a full range of motion. So the ability, for example, of the need to advance across the toes in active closed chain dorsiflexion, the ability of the hip to externally rotate or flex sitting down into a squat, that would be an assessment of mobility, actively moving the joint through the range of motion. And you, the patient or athlete moving yourself through the range of motion, aka how much motion can you actually access? Because we see some folks have a big difference between their flexibility and their mobility. We may be able to passively move their ankle, passively move their leg into a normal or above average range of motion. But when that person stands up, they re-encounter gravity and they try to actively move that joint. We can sometimes see a big difference between mobility and flexibility. And that brings us to a really important point that a lot of what we see in marketing, in programs, in our own home programs for athletes and patients is that we say we're prescribing mobility. But really, what we are giving for the most part is flexibility, that a lot of passive stretching is what is given out, which can improve flexibility. Yes, but may not always result in any sort of functional change in mobility. We see a ton of programs all over social media, especially in the fitness athlete space, that are marketed at improving mobility. But when we actually look at the content of those programs, things like ROMWOD, things like GOWOD, things like whatever WOD, that we actually see a lot of passive stretching, a lot of flexibility. And so it's no wonder that folks come in and have been doing one of these programs for weeks, months, years, and have not seen any sort of beneficial improvements. In their mobility, their ability to actively move joints through a range of motion, because they have not been doing any sort of mobility work, they have been doing a lot of flexibility work. And we know those two things don't always translate. We don't always see a bunch of flexibility work translate into any sort of improvements in actual meaningful functional mobility. 7:32 THE RESEARCH ON STRETCHING So what does the research say? There's a bunch of research on passive stretching. There's a bunch of research on the benefits specifically of eccentric loading to improve range of motion, to improve active mobility. And we've always kind of wondered the question of what is the dose response relationship with flexibility training, with stretching? We have a great paper that came out last month in the Journal of Strength and Conditioning Research by Wernicke and colleagues. I'll post the link on Instagram and in the show notes on the podcast that sought to answer that question. So this was a study that sought to look at the effects on maximal voluntary muscular contraction, flexibility and muscle thickness of the ankle plantar flexors. Now, the experimental group had a lot of stretching prescribed. Specifically, they stretched six times a day for 10 minutes each session for six weeks. So about 42 total hours of stretching through the calf complex, an hour per day for 42 days. They perform the stretching with a night splint type orthotic of a boot that prepositions the foot into ankle dorsiflexion with the addition of a strap assist to pull their ankle into additional dorsiflexion if able. So essentially stretching the gastric complex 10 minutes, six times a day for six weeks. Now, what did the results show? The results did show an improvement in range of motion of when they remeasured ankle dorsiflexion. There were improvements that reached statistical significance. But really, when we look at the results, when we look at the actual data itself and not the summary of data in the discussion, we look at the raw data. What do we think about the results? We think that the functional improvement here is probably questionable. Then we actually look at the ranges of motion increases experienced by these subjects that most folks experience the change of about 0.25 to 0.5 centimeters or about one tenth to two tenths of an inch of an improvement in ankle dorsiflexion. Now, when we measure functional ankle dorsiflexion in the clinic, we use the closed chain half kneeling knee to wall task to measure the ability of the knee to advance over the toes with a planted heel. We show this assessment in our online essential foundations course, and we show this in our live seminar as well. And what we'd like to see there is that an athlete with the heel flat can advance their knee over their toes about four inches. That ideally they would contact the wall. We know if they can contact the wall, they have about four inches of motion there or possibly more. But that is enough motion, for example, to be able to advance the knees over the toes and sit down into a nice full depth squat. And so when we look at changes of 0.1 inches in a test where we're looking to see four full inches of range of motion, we realize that's not really that much of a functional improvement of yes, the results did reach statistical significance. But the practical application here is very, very, very minimal of that person. If we improve their ankle dorsiflexion and it was, for example, zero inches, somebody like me, somebody with a very stiff ankle, particularly my right ankle that has about zero inches of closed chain dorsiflexion. What good really is 0.1 to 0.2 inches of closed chain dorsiflexion improvement? The answer is not. It's not right. It's not a functional improvement. It's not a meaningful improvement. Yes, it was a statistically significant improvement, but in real life, it would not help that person move any better. It would not improve that person's mobility, even though their flexibility, yes, has technically changed. So we need to be mindful of how to actually interpret results of studies like this. We also need to now talk about what is the practical application of a study like this to practice, because this study came out and a lot of social media posts were made, a lot of podcasts were made that said, look, you're just not stretching enough. If you stretch an hour a day for six weeks, you can see an improvement in joint range of motion. And yes, again, while true, not functional. 10:14 APPLYING RESEARCH TO PRACTICE We also have to step back and really analyze the methodology of this paper and also analyze things like the inclusion and exclusion criteria of this paper. We're probably unlikely to find an actual real person, a patient or athlete who's going to do six hours a week, an hour per day, seven days a week for many, many weeks of flexibility training, essentially, right? We hear time is the biggest barrier to exercise. We hear time is the biggest barrier to home exercise program compliance. So it doesn't really make sense that if we can't get somebody to perform a 12 minute remom for the home exercise program, what's the likelihood that they're going to do an hour a day of home exercise program on top of maybe also trying to exercise an hour or more per day? The answer is unlikely. Right. We know that if we if we dose that out to somebody, there are very few patients who are going to come back and say, yep, I did. I did six sessions a day, 10 minutes per session, and I did it every day, seven days a week, just like you prescribed, doctor. That's a very unlikely result. So we need to be mindful of that when we're talking about applying this to real actual people. We also really need to dig into the inclusion criteria and look at the baseline assessments in a study like this, because this study would portray that some of these folks were stiff and saw improvements. Some of these folks had OK mobility and saw improvements. But really, when we look at the baseline assessments, the quote unquote stiffest person in the study still had three point four inches of closed chain dorsal flexion, right? More than enough ankle mobility to be able to squat to depth, assuming nothing was wrong mobility wise in that person's hip or knee. That person would have all the dorsal flexion needed to be able to, for example, functionally squat to depth. So we have to ask ourselves, is this actually representative of the populations that we treat? Is it representative of somebody who might come to us and say they need help with their mobility? What's the likelihood that they're actually going to do an hour a day of this type of training? And also, this is not the person that's going to present in our clinic, right? Of the person who can close chain dorsal flex at least three point four inches. You're not even going to consider that their ankle is stiff and maybe even prescribe some mobility stuff for their ankle to them, because they already possess all the range of motion needed to squat. On the high end in these subjects, they were beyond three point four inches, right? There were people with four, five, six, some folks close to seven inches of closed chain dorsal flexion. Way above average mobility. And so we need to recognize and ask the question of why are we studying the effects of flexibility and mobility on people who already have adequate, above average, perfect or excellent mobility, right? We see this a lot in medical research of we study the effects of, for example, resistance training on bone loading in older adults, and we exclude people with osteoporosis and osteopenia and folks who have any sort of issue that might throw an extra variable into the study. And what we find ourselves is studying interventions on people who don't need the intervention, right? And this study is exactly that case of we are studying the effects of flexibility training on the mobility of people who don't need any help with their flexibility or mobility. So again, can we generalize studies like this to the general population? Probably not. And for a lot of reasons, the ones we've already discussed here. And what we need to realize when we look at this data and look at a big picture is when we look at the results of studies like this, when we look at all the data aggregated, yes, but also unaggregated on those data tables, what are we looking at? That we tend to find that folks fall into buckets, that we can classify them. We know that, for example, with low back pain, we can find people who are flexion intolerant, extension intolerant, shear intolerant. We know they may or may not respond to directional preference type exercises, but people tend to fall in classification buckets based on what's going on. And we need to recognize that mobility is no different. Even looking at this study, looking at the baseline measurements of folks, we have folks who appear to have great mobility, who improved with intervention. We have folks who have great mobility, who did not improve with interventions. We had folks with poor mobility, who improved with intervention. And then we had the most unfortunate group of all, folks with poor mobility, who did not seem to improve with intervention. So we need to recognize that the person we're working with in the clinic, in the gym, probably fits into one of those buckets. If they are somebody who is interested in working on the mobility, even if we may not need it, right? We have that person who can hinge all the way to the floor with a perfectly flat back and locked out knees and touch their palms to the floor. A very bendy, flexible individual who is asking you for help on their mobility, right? That person does not need mobility help. They do not need flexibility help. But yet they are maybe seeking some extra mobility programming. We have folks with poor mobility, who need mobility training, who we know will not work on it anyways, especially an hour a day. So we see that our patients and athletes fall into these buckets, and we need to recognize which bucket they may fall into. We may not know early on how they're going to respond to interventions, especially if they haven't tried anything previously, but we'll know very quickly across the plan of care of their physical therapy if they're going to be somebody who responds to interventions like these. So what do we actually do with that person in front of us? Well, I think what we don't do enough is ask people a few simple questions of I see that you have some mobility things you could work on. How much time do you actually have for this? I don't think we ask that question enough. I think we give people what we want to see them do, what we hope they will do, and then we're often disappointed when they don't do it because we haven't asked first of all how much time they're willing to dedicate to it. I appreciate over the years how I've started to ask this question, and people have been very honest of I'm never going to do this at home. I'm only going to do this when I come here to physical therapy. Well, I appreciate that honesty, right? Because I'm not going to waste my time writing out a really detailed program that you're not going to do. So I think starting with that, excuse me, that question is very, very important. And then also recognizing and being really, really thorough and methodical in your reassessments along the way so you know if this person appears to be somebody who's going to respond to mobility type interventions. This study in particular has a lot of issues with the methodology, only including people who already possess a lot of nice functional mobility. It did a lot of long-term passive stretching, and we also need to recognize that primarily due to the way the intervention was done in this study, they primarily stretched the gastroc but assessed mobility and range of motion by the closed chain dorsiflexion test, which really looks at soleus muscle flexibility more so than gastroc. So we're stretching the gastroc, but assessing the ability of the knee to advance over the toes in a kneeling position, which is really looking at the soleus muscle complex. So we need to recognize the limitations of this study, and in our own practice of actually making sure we're giving the right mobility to the right person based on the deficits that we're finding in their assessment. We hear often, what are some great shoulder stretches? Well, it depends on what is limiting your shoulder mobility. If I give you a bunch of lat stretches and you seem to be really limited in external rotation because of maybe something going on in your subscap or your internal rotators not related to your lat, if you pass all of the screens we see for the lat, then giving you a bunch of lat stretching, a bunch of shoulder stretching, it's really not going to benefit and improve the mobility we need to work on. So we need to be sure we're working in the right area and addressing the right area with our exercises as well. So mobility, how much can we move the needle? Well, it really depends. It seems to be maybe a genetic component. It seems to be a combination of how well people respond to this type of training, and we also need to recognize that it appears to take a lot of time, possibly more time than the patient or athlete in front of us actually has. So understand the difference between flexibility and mobility. Flexibility, the ability for us to stretch muscles passively or a patient or athlete to stretch themselves passively versus mobility, the ability of the person to actively move their joints through a range of motion under gravity, functional movements, things like a squat, a lot of close chain type movements. We have research that looks at long-term stretching, but we know the quality of the research is not that great and the practical application of the research itself is not that great. Yes, we can reference the study and say if you're willing to stretch six hours a week, you might see changes in your ankle mobility, but again, we don't know that for sure. In practice, we know that our athletes and patients tend to fall in buckets. We need to be able to recognize those folks where they lie in our assessment. And again, always ask the question of how much do you really want to work on this? How much time do you really have to work on this? Somebody who says I have an extra hour a day before bed at night. Okay, that's a person who maybe could try out an hour of flexibility training before bed. Whether you give them a program, whether they sign up for something like ROM WOD, GO WOD, Mobility WOD, whatever WOD, Stretch WOD, the millions of programs out there. Or somebody who goes I'm not going to do this at all. I know myself, I'm not going to do this at night before bed. I'm not going to do it in the morning. I'm not going to do it before I work out and I'm not going to do it after I work out. Okay, that is a person that we probably should not spend our time on trying to give a bunch of mobility homework already knowing that they're pretty intentional and honest that they're not going to do it. So mobility, can we move the needle? Maybe. Jury's still out. We still need to see more research, of course, more impactful research, more functional research, and more practical research. Research that actually looks at what sort of changes can we expect to make in maybe 12 to 15 minutes a day? The range of time that we're probably prescribing to most of our patients and athletes. So I hope this was helpful. I hope you have a fantastic Friday. Hope you have a great weekend. If you're going to be at a live course, enjoy yourself. Enjoy the CrossFit Games. Watch Kelly Benfee and Ruth Huron. Have a great Friday. Have a great weekend. Bye everybody. 20:32 OUTRO Hey, thanks for tuning in to the PT on Ice Daily Show. If you enjoyed this content, head on over to iTunes and leave us a review and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ICE content on a weekly basis while earning CU's from home, check out our virtual ICE online mentorship program at ptonice.com. While you're there, sign up for our hump day hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up. You

Welcome to the third episode of real talk! We are going through lighting fitness facts and research where we delve into major intriguing questions related to fitness and exercise:In this installment, we dive into two intriguing research studies that shed light on important aspects of athlete performance and training. In the first segment, we explore a systematic review from The Strength and Conditioning Journal, published in June 2023. The review centers on the fascinating topic of minimalist footwear and its impact on runners. Our hosts delve into the study's key findings, which are incredibly interesting!Listeners are treated to a thought-provoking discussion touching upon various facets of running mechanics. The conversation also delves into well-known minimalist footwear brands such as Vivo, Nike, Vibram, and others. Our experts address the importance of a gradual progression when transitioning to minimalist footwear and the significance of appropriately strengthening foot muscles!Enjoy!References:1. Linares-Martín, J. Á., & Rico-González, M. (2022). Influence of minimalist footwear in middle and long distance runners' Physical Fitness, biomechanics, and injury incidence: A systematic review. Strength & Conditioning Journal, 45(3), 309–324. https://doi.org/10.1519/ssc.0000000000000748 2. Rey, E., Costa, P. B., Corredoira, F. J., & Sal de Rellán Guerra, A. (2023). Effects of age on physical match performance in professional soccer players. Journal of Strength and Conditioning Research, 37(6), 1244–1249. https://doi.org/10.1519/jsc.0000000000003244

In this second episode of lighting fitness facts and research we delve into major intriguing questions related to fitness and exercise.Firstly, we explore a study published in the Journal of Strength and Conditioning Research that compares the effects of yoga and dynamic stretching on body composition, flexibility, and balance.Next, we discuss a systematic review conducted by Kassiano et al, which focuses on muscle hypertrophy. Lastly, we delve into a meta-analysis conducted by Thomes et al, which investigates the impact of static stretching on muscular strength. This episode emphasizes the potential benefits of incorporating yoga into fitness routines for improved flexibility and body composition. It highlights the importance of training muscles at different lengths to promote optimal hypertrophy and suggests that static stretching should be performed on active recovery days or after resistance training to minimize its impact on muscular strength and gains. By examining the latest research, we can refine our understanding of exercise and provide evidence-based recommendations for optimal fitness outcomes!References:Chapman-Lopez, Tomas J.; Moris, Jose M.; Petty, Garett; Timon, Claire; Koh, Yunsuk. Effects of Static Contemporary Western Yoga vs. a Dynamic Stretching Exercise Program on Body Composition, Balance, and Flexibility. Journal of Strength and Conditioning Research 37(5):p 1064-1069, May 2023. | DOI: 10.1519/JSC.0000000000004362 Kassiano, Witalo1; Costa, Bruna1; Nunes, João Pedro1; Ribeiro, Alex S.2; Schoenfeld, Brad J.3; Cyrino, Edilson S.1. Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy. Journal of Strength and Conditioning Research 37(5):p 1135-1144, May 2023. | DOI: 10.1519/JSC.0000000000004415 Thomas, Ewan1; Ficarra, Salvatore1; Nunes, João Pedro2; Paoli, Antonio3; Bellafiore, Marianna1; Palma, Antonio1; Bianco, Antonino1. Does Stretching Training Influence Muscular Strength? A Systematic Review With Meta-Analysis and Meta-Regression. Journal of Strength and Conditioning Research 37(5):p 1145-1156, May 2023. | DOI: 10.1519/JSC.0000000000004400

Athletes & everyday functioning people have a time, whether it's in season or on vacation/travel, where training time is decreased compared to the typical routine. And with that less training time we start to worry at what point will I start to see decrements in my abilities, things like strength and muscle size? This investigation dives into comparing two groups of training, one using high intensity with low volume training, compared to moderate intensity and higher volume training. The kicker is, what if each group only trained for 1 session per week over 6-weeks in time. Is that going to be enough to maintain strength or maybe even improve some attributes? Be sure to tune in for the full episode, very interesting findings!Manuscript used for this week's breakdown:McQuilliam, SJ et. al. Effect of high-intensity vs. moderate-intensity resistance training on strength, power, and muscle soreness in male academy soccer players. Journal of Strength and Conditioning Research. 37(6), 1250-1258.

Brought to you by Eight Sleep's Pod Cover sleeping solution for dynamic cooling and heating, AeroPress 3-in-1 coffee press for delicious brews, and Athletic Greens's AG1 all-in-one nutritional supplement. Eric Cressey (@EricCressey), MA, CSCS, is president and co-founder of Cressey Sports Performance, with facilities in Palm Beach Gardens, Florida, and Hudson, Massachusetts. He has worked with clients from youth sports to the professional and Olympic ranks but is best known for his extensive work with baseball players; more than 100 professional players train at CSP each offseason. He also serves as Director of Player Health and Performance for the New York Yankees.Eric double-majored in exercise science and sports and fitness management at the University of New England and then received his master's degree in kinesiology with a concentration in exercise science at the University of Connecticut. He has published books and video resources that have been sold in more than 60 countries. He regularly lectures both nationally and internationally, and his research has been published in The Journal of Strength and Conditioning Research. He serves as a consultant to New Balance, Proteus Motion, and Athletic Greens.Eric has a free blog and a free newsletter on his website, EricCressey.com, and has a podcast at EliteBaseballPodcast.com.Please enjoy! *This episode is brought to you by AeroPress! If you haven't tried coffee made with an AeroPress, you're in for a treat. With more than 45,000 five-star reviews and customers in more than 60 countries, it might be the highest-rated coffee maker on the planet. This press uses a patented 3-in-1 technology that combines the best of several brew methods into one, easy-to-use, very portable device. Because it combines the best of 3 methods, you get a cup that is full bodied, like a French press; smooth and complex, like when using the pour-over method; and rich in flavor like espresso.As I wrote in The 4-Hour Chef: “This is now, bar none, my favorite brewing method.” And now, exclusively for you, get free shipping and 15% off the new Crystal Clear AeroPress at AeroPress.com/Tim.*This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and 5 free travel packs) with your first subscription purchase! That's up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.*This episode is also brought to you by Eight Sleep! Eight Sleep's Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.Go to EightSleep.com/Tim and save $300 on the Eight Sleep Pod Cover through June 6th. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim's email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim's books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

I don't include cardio and strength training on the same day in all of my programs, but I do in some. The question, then, becomes, should you do strength training before or after cardio? In this article, I'll review the research behind each approach and then share some practical insights based on my experience working with clients over the past couple of decades. Cardio vs. Strength Training As I wrote about in The 3 Pillars of VIGOR, you can get most of the benefits of cardiovascular exercise from a well-designed strength and conditioning program. However, there are cases where including cardio in addition to strength training is beneficial. Women, in general, tend to respond better to programs with a moderate amount of cardio. For women with PCOS, cardio can be especially important. And even for men, including cardio can help them get through fat loss plateaus, or get rid of the last 15 pounds of body fat to see a complete six-pack. But just to be clear, I do not advocate doing cardio instead of strength training. If it comes down to doing one or the other on a given day, always do your strength training. With that in mind, here are some of the most significant benefits of each form of exercise. Benefits of Strength Training Strength training obviously makes you stronger (hence, the name), but it does much more, whether you're 18 or 81. Some of resistance training's key benefits include: Increased muscle mass: Strength training promotes muscle growth, which can improve your overall body composition and appearance.Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. Improved bone density: Resistance training helps to maintain and improve bone density, reducing the risk of osteoporosis.Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine & Science in Sports & Exercise, 31(1), 25-30. Boosted metabolism: Building muscle increases your resting metabolic rate, which means you'll burn more calories at rest.Campbell, W. W., Crim, M. C., Young, V. R., & Evans, W. J. (1994). Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition, 60(2), 167-175. Enhanced functional fitness: Strength training improves your ability to perform everyday tasks, making you more functionally fit.Rantanen, T., Guralnik, J. M., Sakari-Rantala, R., Leveille, S., Simonsick, E. M., Ling, S., & Fried, L. P. (1999). Disability, physical activity, and muscle strength in older women: the Women's Health and Aging Study. Archives of Physical Medicine and Rehabilitation, 80(2), 130-135. Benefits of Cardiovascular Exercise When you look at most research and medical publications, you find a consistent set of benefits from cardio. They include: Improved heart health: Regular cardio can reduce the risk of heart disease by improving circulation and lowering blood pressure.Mora, S., Cook, N., Buring, J. E., Ridker, P. M., & Lee, I. M. (2007). Physical activity and reduced risk of cardiovascular events: potential mediating mechanisms. Circulation, 116(19), 2110-2118. Increased endurance: Cardio helps to build stamina, allowing you to exercise for longer periods without fatigue.Fletcher, GF., Ades, P. A., Kligfield, P., Arena, R., Balady, G. J., Bittner, V. A., ... & Sibley, C. (2013). Exercise standards for testing and training: a scientific statement from the American Heart Association. Circulation, 128(8), 873-934. Weight management: Engaging in regular cardio can help you maintain a healthy weight or lose weight when combined with a proper diet.Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain fo...

How does crawling as a toddler affect reading as a child? For that matter, could your core strength also affect your ability to read as an adult? And what impact could your posture, which affects the engagement of your core, have on reading and focus in your day-to-day life? I pondered each of these questions after our grandson heard from one of his classmates that the longer a child crawls, the better he or she will be at reading. I hadn't heard that before, but it sounded interesting to investigate. Could the muscles around your midsection impact the function of your mind? Here's what I discovered. The correlation between physical fitness and cognitive function has long been a subject of interest in the scientific community.Chaddock, L., Erickson, K. I., Prakash, R. S., Kim, J. S., Voss, M. W., VanPatter, M., ... & Kramer, A. F. (2011). A neuroimaging investigation of the association between aerobic fitness, hippocampal volume, and memory performance in preadolescent children. Brain Research, 1358, 172-183. As our understanding of the human body and mind continues to grow, it becomes increasingly clear that the two are intricately linked and that improving our physical well-being can positively impact our intellectual capabilities.Tomporowski, P. D., Davis, C. L., Miller, P. H., & Naglieri, J. A. (2008). Exercise and children's intelligence, cognition, and academic achievement. Educational Psychology Review, 20(2), 111-131. One aspect of this relationship that is gaining attention is the connection between core strength and reading abilities. What does "core strength" mean? Core strength refers to the stability and strength of the muscles surrounding the spine, pelvis, and torso.Willardson, J. M. (2007). Core stability training: applications to sports conditioning programs. Journal of Strength and Conditioning Research, 21(3), 979-985. These muscles, which include the rectus abdominis, erector spinae, obliques, and the deep stabilizing muscles such as the transversus abdominis and multifidus, work in harmony to provide essential support for your body.Hibbs, A. E., Thompson, K. G., French, D., Wrigley, A., & Spears, I. (2008). Optimizing performance by improving core stability and core strength. Sports Medicine, 38(12), 995-1008. A strong core is vital to maintain balance and proper posture which reduces injury risk.Akuthota, V., & Nadler, S. F. (2004). Core strengthening. Archives of Physical Medicine and Rehabilitation, 85(3), S86-S92. Furthermore, core strength is crucial in virtually all daily activities, from sitting and standing to bending and lifting. The core muscles are a central hub facilitating force transfer and movement between the upper and lower body.Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189-198. To gain an appreciation for their importance, imagine yourself picking up a grocery bag from the floor with a midsection made of rubber. Or what about throwing a ball from overhead? It wouldn't be possible. Your core creates a stable connection between your ams and lower body, allowing you to move and lift and swing. A strong core can even amplify the force generated by your arms or legs. However, the benefits of core strength are not exclusive to athletes; individuals of all ages and fitness levels can experience improvements in daily activities and overall quality of life by focusing on core conditioning. Beyond its stabilizing role, your core has a unique connection to your brain as well. The Case for Crawling Crawling is one of the most primal types of exercise we learn. The significance of crawling as a toddler has long been a topic of interest for developmental psychologists and educators. When a human (toddler or adult) crawls, they lift one hand off the floor while simultaneously lifting the knee on the opposite side of the body. This movement requires you to stabilize yourself with the muscles in your...

SPONSORED BY www.https://1stdetachment.com/ Use code "practice" to save 10% off your order! www.PracticeMovement.com 1st Detachment Nutrition and Justin Harris https://www.youtube.com/watch?v=ifsnGHYnNsA For Online coaching and programming inquiries, performance boosting consultation, or low back specific guidance and support please contact us at www.practicemovement.com Today's episode i sit down with Joe Kenn of Big House Power! Coach Kenn's mission as he is in the midst of his 3rd decade as a physical preparation specialist is to make a significant impact in the betterment of the field of strength and conditioning/performance training for like-minded up and coming coaches. He has dedicated his career to paying it forward with his experiences in improving the status of our field. In addition to the two books Coach Kenn has authored, coach has been published in journals such as Strength and Conditioning, The Journal of Strength and Conditioning Research, Human Movement as well as Muscle and Fitness, Men's Fitness, Scholastic Coach, and Powerlifting USA. Coach Kenn is a highly sought after speaker at the national stage, having spoken at the National Strength and Conditioning Association's National and Coaches Conferences, The Collegiate Strength and Conditioning Association's National Conference, Nike Coach of the Year Clinics, Hammer Strength Clinics, and Glazier Clinics. He also has spoken overseas at the United Kingdom Strength and Conditioning Association's National Conference. In this episode we dive into Recap Joe's Trip to Shaw Strength. What it is like being a part of the Shaw Strength Team. Building resiliency and the tools of athleticism The difference between the competent athlete and the competitive athlete Autoregulation and the "controlled" conjugate system. The Tier System and understanding the hierarchy of training stimuli. Building the future and laying the groundwork for future coaches and athletes. Meathead Metabolics and the power of a strong foundation. Follow Coach Joe Here! https://www.instagram.com/bighousepower/ https://bighousepower.com/ Intro Song by https://www.instagram.com/h00dass_morgan/ Follow the Sam here! https://www.instagram.com/sambrownstrength/ Follow the Show Here! https://www.instagram.com/inbetweensetspodcast/ This show is sponsored by PRactice Movement and Recovery For Online coaching and programming inquiries, performance boosting consultation, or low back specific guidance and support please contact us at www.practicemovement.com

About our guest Duncan holds PhD in Exercise Physiology from the University of Connecticut. He has authored/co-authored over 50 peer-reviewed scientific manuscripts and serves as an Editorial Board member for the Journal of Strength & Conditioning Research and the International Journal of Sports Physiology and Performance. He is the Vice President of Performance at the UFC Performance Institute and directs interfaces for over 600 UFC fighters globally and supervises the operations at the UFCPI in Las Vegas and Shanghai. Email: SportsScienceDudes@gmail.com BIO: Jose Antonio PhD earned his doctorate and completed a postdoctoral research fellowship at the University of Texas Southwestern Medical Center. He is a co-founder and CEO of the ISSN (www.issn.net), and co-founder of the Society for NeuroSports (www.neurosports.net). He is Professor of Exercise and Sport Science at Nova Southeastern University. Twitter: @JoseAntonioPhD Instagram: supphd and the_issn BIO: Anthony Ricci Tony Ricci is a Professor in the Departments of Human Performance, and Psychology and Neuroscience at Nova Southeastern University. Tony holds Separate Master's Degrees in Sport Science and Human Nutrition and a Doctorate in Sport Psychology and Psychomotor Learning. Tony is the owner and founder of FightShape International, a multi-disciplinary performance enhancement company providing advanced coaching in Strength and Conditioning and Mental Performance across Fight Sports disciplines Twitter: @sportsci_psyDoc Instagram: @sportsci_psyDoc

About our guest Duncan holds PhD in Exercise Physiology from the University of Connecticut. He has authored/co-authored over 50 peer-reviewed scientific manuscripts and serves as an Editorial Board member for the Journal of Strength & Conditioning Research and the International Journal of Sports Physiology and Performance. He is the Vice President of Performance at the UFC Performance Institute and directs interfaces for over 600 UFC fighters globally and supervises the operations at the UFCPI in Las Vegas and Shanghai. Email: SportsScienceDudes@gmail.com BIO: Jose Antonio PhD earned his doctorate and completed a postdoctoral research fellowship at the University of Texas Southwestern Medical Center. He is a co-founder and CEO of the ISSN (www.issn.net), and co-founder of the Society for NeuroSports (www.neurosports.net). He is Professor of Exercise and Sport Science at Nova Southeastern University. Twitter: @JoseAntonioPhD Instagram: supphd and the_issn BIO: Anthony Ricci Tony Ricci is a Professor in the Departments of Human Performance, and Psychology and Neuroscience at Nova Southeastern University. Tony holds Separate Master's Degrees in Sport Science and Human Nutrition and a Doctorate in Sport Psychology and Psychomotor Learning. Tony is the owner and founder of FightShape International, a multi-disciplinary performance enhancement company providing advanced coaching in Strength and Conditioning and Mental Performance across Fight Sports disciplines Twitter: @sportsci_psyDoc Instagram: @sportsci_psyDoc

Guest: Duncan French PhD of the UFC Performance Institute0:31 – Tony Ricci introduces Dr. French3:23 – We are all with the same barber

About our guest Duncan holds PhD in Exercise Physiology from the University of Connecticut. He has authored/co-authored over 50 peer-reviewed scientific manuscripts and serves as an Editorial Board member for the Journal of Strength & Conditioning Research and the International Journal of Sports Physiology and Performance. He is the Vice President of Performance at the UFC Performance Institute and directs interfaces for over 600 UFC fighters globally and supervises the operations at the UFCPI in Las Vegas and Shanghai. Email: SportsScienceDudes@gmail.com BIO: Jose Antonio PhD earned his doctorate and completed a postdoctoral research fellowship at the University of Texas Southwestern Medical Center. He is a co-founder and CEO of the ISSN (www.issn.net), and co-founder of the Society for NeuroSports (www.neurosports.net). He is Professor of Exercise and Sport Science at Nova Southeastern University. Twitter: @JoseAntonioPhD Instagram: supphd and the_issn BIO: Anthony Ricci Tony Ricci is a Professor in the Departments of Human Performance, and Psychology and Neuroscience at Nova Southeastern University. Tony holds Separate Master's Degrees in Sport Science and Human Nutrition and a Doctorate in Sport Psychology and Psychomotor Learning. Tony is the owner and founder of FightShape International, a multi-disciplinary performance enhancement company providing advanced coaching in Strength and Conditioning and Mental Performance across Fight Sports disciplines Twitter: @sportsci_psyDoc Instagram: @sportsci_psyDoc

Listen to hear:[6:10] Ways bros are ahead of physique science and ways they are behind[12:46] What people don't know about pharmacology[15:46] Diuretics and risk[26:20] Has diuretic use increased?[34:43] The push toward extremism and the subjectivity of judging[42:49] Having the foundation matters[51:26] Bodybuilders who died young and risk factors[1:06:49] Cardiovascular training[1:11:23] Dr. Escalante's adviceConnect with Dr. Escalante:InstagramFacebookWebsiteReferenced Links:Dead Bodybuilders Speaking from the Heart: An Analysis of Autopsy Reports of Bodybuilders That Died Prematurely - PubMedAnalysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on Amazon.com: are label claims supported by science? - PubMedCan Bodybuilding Peak Week Manipulations Favorably Affect Muscle Size, Subcutaneous Thickness, and Related Body Composition Variables? A Case Study - PubMedFlex Diet Podcast Episode 107: Peak Week: How to Look Leaner by Manipulating Water, Carbs, Salt, and More with Dr Guillermo Escalante - Dr. Mike T NelsonAbout Dr. EscalanteFrom Dr. Escalante's website:Dr. Escalante is currently a Professor of Kinesiology and Dean Fellow for the College of Natural Sciences at California State University, San Bernardino. He is a scholar in the areas of exercise science, sports nutrition, and sports medicine. His research interests include sports nutrition/supplementation, body composition assessment, physique enhancement, and sports injury prevention/rehabilitation. Dr. Escalante has over 52 peer-reviewed publications and abstracts in the fields of exercise science, sports nutrition, sports medicine, and kinesiology. He regularly presents at regional, national, and international conferences on his research and serves as a sports nutrition/exercise science consultant to various companies in the health/fitness/sports supplement space. Additionally, he has served as an expert witness in the areas of sports nutrition and sports medicine. Dr. Escalante has secured over $150,000 of internal funding to support his teaching and research as well as over $5 million in external funding as principal investigator or co-investigator through various businesses and agencies, inclusive of the US Department of Education and the US Department of Veteran Affairs. Dr. Escalante holds a BS in Athletic Training with a Biology minor and an MBA with concentrations in Marketing and Healthcare Management from the University of La Verne. He also received a Doctor of Science in Athletic Training from Rocky Mountain University of Health Professions and is certified as an athletic trainer through the National Athletic Trainer's Association (NATA), a strength and conditioning specialist through the National Strength and Conditioning Association (NSCA), and as a Sports Nutritionist through the International Society of Sports Nutrition (ISSN). In 2021, Dr. Escalante became one of only 36 fellows (out 36,000+ members) of the ISSN for his contributions in the field of sport nutrition. Dr. Escalante is an active member of the NATA, NSCA, and the ISSN. He serves as a reviewer and associate editor for the Journal of the International Society of Sports Nutrition (JISSN), is the chair of the NSCA Bodybuilding and Fitness Special Interest Group, and is on the executive board for the NSCA Nutrition and Metabolism Special Interest Group. He also serves as a reviewer for 8 major journals including the Journal of Strength and Conditioning Research and the British Journal of Nutrition. Dr. Escalante also has over 50 publications in mainstream fitness magazines and websites including Muscle & Fitness, Muscle & Fitness Hers, Bodybuilding.com, Muscular Development, and MuscleMag International Magazine. He has appeared on television, radio shows, and podcasts discussing fitness, health, bodybuilding, and performance enhancement drugs. He has been a competitive bodybuilder since 2000, a bodybuilding/physique coach since 2004, and was a bodybuilding judge and/or sports medicine provider for MuscleContest International from 2010-2019.Dr. Escalante is an instructor with the Kaiser Permanente Post-Doctoral Physical Therapy Orthopedic and Sports Fellowship programs where he teaches post-doctoral physical therapy fellows sports nutrition and practical applications of exercise science for sports performance enhancement. He was also an instructor to third year Doctor of Physical Therapy students at Western University of Health Professions between 2004-2018. Prior to going into higher level education, Dr. Escalante owned and operated an outpatient orthopedic physical therapy and personal training business for 18 years and was an owner/operator of 2 World Gym franchises.  He also served as interim head athletic trainer for East Los Angeles Community College, was a fitness/health consultant for the US Department of Defense, and was the Chief Operating Officer and Sports Medicine Coordinator for a large physical therapy/sports medicine practice in Southern California. Over the course of his 20+ year career, Dr. Escalante has had the opportunity to train, treat, coach, and/or consult with thousands of athletes and non-athletes alike inclusive of professional athletes in the NFL, MLB, NBA, LPGA, Olympians, and IFBB bodybuilders/physique competitors.Dr. Escalante prides himself in his commitment to life-long learning and professional development. When he is not reading, researching, writing, or teaching, you can find him in the gym working out, walking his dogs, in the kitchen making delicious nutritious food, riding his Harley, and enjoying time with his wife and family traveling or watching TV at home. Dr. Escalante also enjoys singing under his alter-ego “Gil” and is working on his skills in stand-up comedy.  

In this episode of The Healers Café, Manon Bolliger (facilitator and retired naturopath with 30+ years of practice) speaks with Dr John Lewis Ph.D. “Let food be thy medicine” and “You are what you eat.”  For the transcript and full story go to: https://www.drmanonbolliger.com/dr-john-lewis      Highlights from today's episode include: Dr. John Lewis So, when you when you give the body these concentrated polysaccharides that are very, very uncommon, if not completely out of the modern diet. You're essentially giving the cells the things that they need to   Dr. John E. Lewis So, it's kind of like if you have a car, I use this very poor analogy, because I can't think of a better one. But if your car has water in the gas tank, and it's kind of sputtering along, it still runs, but it's sputtering and doesn't really drive that well. You get that water cleared out, and then you give it high test 93 grade gasoline. And now boom, suddenly, your car is running like its brand new again. That's exactly what giving these polysaccharides does to ourselves.   Dr. John E. Lewis as we know as immunology has progressed over the last several decades, we know that the immune system interacts with all of our other major organ systems to really kind of survey what's going on and modulate and regulate inflammation and all these cytokines and growth factors. And so, if our immune system is crapping out on us, then that just involves every other major organ system. And then what happens? Your overall health is compromised.   ABOUT DR JOHN LEWIS, PhD: John E. Lewis, Ph.D. is past full-time and current Voluntary Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine and the Founder and President of Dr Lewis Nutrition™  https://www.drlewisnutrition.com.  He is a Diplomate, Faculty Member, and Advisor of the Medical Wellness Association.  He has been the principal investigator of over 30 different studies in his research career.  During that time, he either directly raised or indirectly supported raising over $23 million in grants, gifts, and contracts for research studies and clinical trials and educational programs for medical students.  Much of his research has focused on evaluating the effects of nutrition, dietary supplementation, exercise, and medical devices on various aspects of human health and disease.  He and his colleagues have been continually searching for ways to help people achieve and maintain health through natural treatments that align with our physiology. In addition to his research, Dr. Lewis has been an invited national and international lecturer and guest speaker at conferences and as a guest on television shows, where he discusses not only the findings of his research, but to provide guidance and recommendations as an expert in the field of health and wellness.  Furthermore, he has over 180 peer-reviewed publications in scientific journals, where his work has first appeared in print, including some of the leading scientific journals, such as AIDS and Behavior, American Journal of Clinical Nutrition, American Journal of Public Health, Journal of the International AIDS Society, Journal of Strength and Conditioning Research, Nutrition and Cancer: An International Journal, Sports Medicine, Stroke, The Journal of Alternative and Complementary Medicine, and The Gerontologist.  He has also mentored many different students, from undergraduates to post-doctoral trainees, in how to conduct clinical research and to apply the principles of health promotion into daily practice.  His seminal publication from the study in the Journal of Alzheimer's Disease, not only spurred him to leave academics and pursue a science-based business career, but also enabled him to be selected for a widely-acclaimed TEDxMiami talk https://www.youtube.com/watch?v=rOJr0sxmxGI) about how dietary supplementation can improve brain health. Dr. Lewis also embodies the model of health and wellness by eating a whole-food, plant-based diet for over 25 years, taking certain key dietary supplements, and through a rigorous, daily exercise training program.  John has a passion for educating others about the value of nutrition, exercise, and health, and he will continue to study the application of clinical nutrition for the benefit of mankind. –  Website | Instagram | LinkedIn | YouTube| Twitter |   ABOUT MANON BOLLIGER As a recently De-Registered board-certified naturopathic physician & in practice since 1992, I've seen an average of 150 patients per week and have helped people ranging from rural farmers in Nova Scotia to stressed out CEOs in Toronto to tri-athletes here in Vancouver. My resolve to educate, empower and engage people to take charge of their own health is evident in my best-selling books:  'What Patients Don't Say if Doctors Don't Ask: The Mindful Patient-Doctor Relationship' and 'A Healer in Every Household: Simple Solutions for Stress'.  I also teach BowenFirst™ Therapy through Bowen College and hold transformational workshops to achieve these goals. So, when I share with you that LISTENING to Your body is a game changer in the healing process, I am speaking from expertise and direct experience". Mission: A Healer in Every Household! For more great information to go to her weekly blog:  http://bowencollege.com/blog.    For tips on health & healing go to: https://www.drmanonbolliger.com/tips   ABOUT THE HEALERS CAFÉ: Manon's show is the #1 show for medical practitioners and holistic healers to have heart to heart conversations about their day to day lives.   Follow on Social – Facebook | Instagram | LinkedIn | YouTube | Twitter | Linktr.ee | Rumble   * De-Registered, revoked & retired naturopathic physician after 30 years of practice in healthcare. Now resourceful & resolved to share with you all the tools to take care of your health & vitality!   Remember to subscribe if you like our videos. Click the bell if you want to be one of the first people notified of a new release.

Neglecting your health and refusing to take responsibility for your wellness only leads down one path - biochemical devastation. The result? You play right into the hands of Big Pharma and become their perfect customer, not dead, not healthy and completely reliant on an evil system to survive.   How can people awaken to this reality before it's too late? What's the ultimate motivation of the puppet masters?   In this episode, Founder and President of Dr Lewis Nutrition, Dr John E Lewis joins me to talk about what's gone wrong in healthcare and how we can fix it.    We are at the tipping point of the average person's health, and it's so unfortunate that people are led to believe that chronic disease is an inevitability. -Dr. John E Lewis   Three Things We Learned  Our species-level crisisHow do we snap the world out of the mass psychosis we've seen over the last few years? Why we're seeing a significant increase in neurodegenerative disordersWhat's the difference between natural and necessary inflammation and inflammation from biochemical devastation? The war on creationWhat do the puppet masters want to get out of us?     Guest Bio   John E. Lewis, Ph.D. is past full-time and current Voluntary Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine and the Founder and President of Dr Lewis Nutrition (https://www.drlewisnutrition.com/). He is a Diplomate, Faculty Member, and Advisor of the Medical Wellness Association. He has been the principal investigator of over 30 different studies in his research career. During that time, he either directly raised or indirectly supported raising over $23 million in grants, gifts, and contracts for research studies and clinical trials and educational programs for medical students. Much of his research has focused on evaluating the effects of nutrition, dietary supplementation, exercise, and medical devices on various aspects of human health and disease. He and his colleagues have been continually searching for ways to help people achieve and maintain health through natural treatments that align with our physiology. In addition to his research, Dr. Lewis has been an invited national and international lecturer and guest speaker at conferences and as a guest on television shows, where he discusses not only the findings of his research, but to provide guidance and recommendations as an expert in the field of health and wellness. In addition, he has over 180 peer-reviewed publications in scientific journals, where his work has first appeared in print, including in some of the leading scientific journals, such as AIDS and Behavior, American Journal of Clinical Nutrition, American Journal of Public Health, Journal of the International AIDS Society, Journal of Strength and Conditioning Research, Nutrition and Cancer: An International Journal, Sports Medicine, Stroke, The Journal of Alternative and Complementary Medicine, and The Gerontologist. He has also mentored many different students, from undergraduates to post-doctoral trainees, in not only how to conduct clinical research but to apply the principles of health promotion into daily practice.   A primary stimulus for the origin of Dr Lewis Nutrition occurred when Dr. Lewis ran his landmark study on how an aloe polysaccharide multi-nutrient complex improved cognitive and immune functioning after 12 months in persons with moderate to severe Alzheimer's disease, leading to the creation of the dietary supplement, Daily Brain Care. Between 5 and 6 million Americans (approximately 40 million worldwide) suffer from Alzheimer's disease today, and the Alzheimer's Association predicts that number to more than double by 2030. It is the 6th leading cause of death of Americans and has no known conventional medical treatment, prevention, or cure. The current combined paid-for-care (formal) and unpaid care (informal caregiving) costs associated with Alzheimer's are estimated to be over $500 billion per year, and the five FDA-approved drugs for dementia do little to improve the victim's condition. Thus, Daily Brain Care shows more efficacy as a dietary supplement than what are considered to be the best evidence-based medications. His seminal publication from the study in the Journal of Alzheimer's Disease, not only spurred him to leave academics and pursue a science-based business career, but also enabled him to be selected for a widely-acclaimed TEDxMiami talk (https://www.youtube.com/watch?v=rOJr0sxmxGI) about how dietary supplementation can improve brain health. Dr. Lewis also embodies the model of health and wellness by eating a whole-food, plant-based diet for over 25 years, taking certain key dietary supplements, and through a rigorous, daily exercise training program. John has a passion for educating others about the value of nutrition, exercise, and health, and he will study the application of clinical nutrition for the benefit of mankind. For more information, go to https://drlewisnutrition.com/ and email john@drjonlewis.com. 

Tune into this episode to get an inside look at the truth about strength and conditioning research. Today's guest, Antonio Squillante, is a brilliant coach and researcher. He gives us an absolute masterclass on how research works in the world of strength and conditioning. If you are a coach who's trying to understand how strength and conditioning research works, you don't want miss this episode. By the way... if you enjoy learning more about strength and conditioning, specifically when it comes to how to design the best programs, we'd love to see you at our next Principles of Programming course in Providence Rhode Island on 9/24/22. Welcome to season 2 of the MED podcast with new co-host, Brett Jones. This season, join Brett Jones, StrongFirst Director of Education and Functional Movement Systems Advisory Board member, and Mike Perry, co-owner of Skill of Strength, Lead instructor at Functional Movement Systems and Senior SFG at Strongfirst, as they share their life experiences and insight on all things health and fitness related. More about Antonio Squillante: Antonio Squillante is a Registered Certified Strength and Conditioning Coach (NSCA RSCC CSCS*D) with over a decade of experience coaching high school and collegiate athletes competing at the national and international level. He graduated Summa Cum Laude with a Bachelor's Degree in Physical Education from the Universita' San Raffaele (Rome, Italy). Antonio earned a Master of Science in Sports Performance and Orthopedic Rehab from A.T. Still University and a Master Degree in Biokinesiology from the University of Southern California. As a Ph.D student, Antonio is currently conducting research at the Clinical Exercise Research Center, Department of Biokinesiology and Physical Therapy (University or Southern California, Los Angels). Antonio authored serval books and textbooks on strength training for sport and translated some of the classic readings in exercise physiology and sports science, including Bosco and Zatsiorsky. Antonio is a Registered Sport and Exercise Nutritionist (SENr) and a lead NSCA instructor. Antonio Squillante on Instagram Connect with Mike and Skill of Strength: Mike Perry on Instagram Mike Perry on Facebook Skill of Strength: Skill of Strength Website Skill of Strength Instagram Skill of Strength Facebook Skill of Strength YouTube Connect with Brett Jones: Brett Jones on Instagram Brett Jones on Facebook Please make sure to share the episodes that motivate you and move you in the right direction.

In today's Bite Size Episode and monthly segment "Big Facts with Nat" hosted by our Chief Science Officer Natalie explores the question, "Are abdominal exercises, alone, sufficient to produce abdominal fat loss?" @teamfitbliss @nataliedair    Sources:  Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 25(9), 2559–2564. https://doi.org/10.1519/JSC.0b013e3181fb4a46

So you've seen me talk about therapy balls for every part of your body - but have you ever wondered how they work? Then today's episode is for you! Therapy balls and soft tissue mobilization is a key component of the mobility workout plans I create for clients for good reason - when it comes to improving flexibility and decreasing pain, they are the best tool for the job. So whether you've got a mobility closet full of therapy balls or you've never tried them, if you're interested in getting out of pain, then today's episode is for you! You'll learn: How therapy balls work What myofascial release is How to incorporate soft tissue mobilization into your routine so you can enjoy life with less pain All the links: Neural correlates of a single-session massage treatment. (Brain Imaging and Behavior  6 2012) Deep tissue massage and nonsteroidal anti-inflammatory drugs for low back pain: a prospective randomized trial. (The Scientific World Journal 2014) Effects of Massage on Muscular Strength and Proprioception After Exercise-Induced Muscle Damage (Journal of Strength and Conditioning Research, 2015) Myofascial Tissue and Depression (Cognitive Therapy and Research, 2021) Clinical massage and modified Proprioceptive Neuromuscular Facilitation stretching in males with latent myofascial trigger points (Physical Therapy in Sport, 2010) 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today's episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

Muscle Building Phase - also know as a bulk or build. This Episode we break down what a specific muscle building phase of fitness looks like.  What's the hard and easy of this particular phase.  How can we make sure we are putting on more muscle than fat?   What's the difference between doing body recomposition approach and maintenance vs a specific building phase Which is best for your goal, body recomp or building phase Need optimized training plans? Click HERE to sign up for weightlifting plans that are tailored for your goalsCreatine Monohydrate - I use BULK SUPPLEMENTS linked HEREI talked about DEXAs in this episode. I personally use DEXAs to track my progress over time. I'm located in Utah and use DEXABODY. Click HERE to sign up for a DEXA if that is something that interests you. Use Code LIFTINGLINDSAY to save $20. I don't get anything for you using my code. I've just asked them to provide me with a way to help save money for others :) Some of the research that was cited in the podcast...   Longland, T.M., et al., Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr, 2016. 103(3): p. 738-46.   Campbell, B.I., et al., Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program. Int J Sport Nutr Exerc Metab, 2018. 28(6): p. 580-585.  Barakat, C., et al., Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Journal of Strength and Conditioning Research, 2020. 42(5): p. 7-21.Slater et al. “is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training.” 2019