Podcasts about denville

James Porfido brings over 35 years of distinguished legal experience to the table, having served as both a prosecutor and defense attorney. This dual perspective provides him with a rare and comprehensive understanding of the criminal justice system. He currently serves as of counsel at the prominent New Jersey law firm Einhorn Barbarito, based in Denville. Beyond his courtroom accomplishments, he is also recognized as a television legal analyst and a dedicated advocate for victims' rights. His outreach efforts include educational initiatives, such as addressing high school audiences on the risks of impaired driving. Please learn more about James Porfido at www.PorfidoLaw.comIn this compelling episode, veteran legal expert James Porfido joins us to explore the controversial and nuanced topic of Unequal Justice. The conversation delves into his profound professional shift from representing the state to defending individuals accused of serious crimes, shedding light on the philosophical and ethical dimensions of this transition. Through candid reflections, Porfido discusses how his courtroom experiences and high-profile media engagements have challenged public perception and exposed systemic inequities. Key Takeaways: -James Porfido shares his experience from both sides of the legal system, emphasizing the importance of understanding how unequal justice can manifest.-Insights from prominent cases that shaped Porfido's career and compelled legal change, such as "Terry's Law" concerning vehicular homicide penalties.-Highlight the themes covered in Porfido's book, "Unequal Justice," which critiques the imbalance seen in prosecutorial and defense processes.-Porfido's activist role in educating young people on the consequences of dangerous behaviors, inspired by personal relationships with victims.-Discusses the impact of television appearances and how they can affect public opinion and raise awareness about justice issues.

This week on Season 18, Episode 45 of The Adventures of Pipeman is a Christmas show including two great recent interviews.  One interview is with Marko Bojkovic about What We Accomplished. I love this song and the message.  The other interview is near and dear to Pipeman.  It's all aboutThe Jersey Sound discussing the documentary that features New Jersey musicians.  The Jersey Sound isn't just a documentary; it's a love letter to the soul of New Jersey's music scene. Through captivating storytelling and intimate interviews, this film captures the heart and soul of the state's rich musical history. From the legendary icons like Frank Sinatra and Bruce Springsteen to the unsung heroes who've graced local stages, The Jersey Sound paints a vibrant portrait of a community bound by music.The Jersey Sound' documentary is boiling. This website has been a godsend, as they say, to my peace-of-mind and has got my creative juices overflowing. But I've never worked on a movie before. Executive Producer Randy Dominguez took a chance and showed some faith in me. Not only did he allow me to write the film's narration, but I won't soon forget going into a home studio in Denville, Morris County, to lay it all down, and personally narrate the movie. I play a part. I play the state of New Jersey itself with all its arrogance, chip on its shoulder and attitude. I can't wait for people to see this film!”Take some zany and serious journeys with The Pipeman aka Dean K. Piper, CST on The Adventures of Pipeman also known as Pipeman Radio syndicated globally “Where Who Knows And Anything Goes”.    Subscribe to The Adventures of Pipeman at https://www.spreaker.com/podcast/the-adventures-of-pipeman--941822/support    Would you like to be a sponsor of the show?  Would you like to have your business, products, services, merch, programs, books, music or any other professional or artistic endeavors promoted on the show?  Would you like interviewed as a professional or music guest on The Adventures of Pipeman, Positively Pipeman and/or Pipeman in the Pit?  Would you like to host your own Radio Show, Streaming TV Show, or Podcast?    Contact the Pipeman:Phone/Text Contact – 561-506-4031Email Contact – dean@talk4media.com    Follow @pipemanradio on all social media outlets    Visit Pipeman Radio on the Web at linktr.ee/pipemanradio, theadventuresofpipeman.com, pipemanradio.com, talk4media.com, w4cy.com, talk4tv.com, talk4podcasting.com. Download The Pipeman Radio APP  

The Jersey Sound isn't just a documentary; it's a love letter to the soul of New Jersey's music scene. Through captivating storytelling and intimate interviews, this film captures the heart and soul of the state's rich musical history. From the legendary icons like Frank Sinatra and Bruce Springsteen to the unsung heroes who've graced local stages, The Jersey Sound paints a vibrant portrait of a community bound by music.The Jersey Sound' documentary is boiling. This website has been a godsend, as they say, to my peace-of-mind and has got my creative juices overflowing. But I've never worked on a movie before. Executive Producer Randy Dominguez took a chance and showed some faith in me. Not only did he allow me to write the film's narration, but I won't soon forget going into a home studio in Denville, Morris County, to lay it all down, and personally narrate the movie. I play a part. I play the state of New Jersey itself with all its arrogance, chip on its shoulder and attitude. I can't wait for people to see this film!”Pipeman in the Pit is a music and interview segment of The Adventures of Pipeman Radio Show (#pipemanradio) and from The King of All Festivals while on The Pipeman Radio Tour. Pipeman in the Pit features all kinds of music and interviews with bands & music artists especially in the genres of Heavy Metal, Rock, Hard Rock, Classic Rock, Punk Rock, Goth, Industrial, Alternative, Thrash Metal & Indie Music. Pipeman in the Pit also features press coverage of events, concerts, & music festivals. Pipeman Productions is an artist management company that sponsors the show introducing new local & national talent showcasing new artists & indie artists.Then there is The Pipeman Radio Tour where Pipeman travels the country and world doing press coverage for Major Business Events, Conferences, Conventions, Music Festivals, Concerts, Award Shows, and Red Carpets. One of the top publicists in music has named Pipeman the “King of All Festivals.” So join the Pipeman as he brings “The Pipeman Radio Tour” to life right before your ears and eyes.Pipeman in the Pit Podcasts are heard on Pipeman Radio, Talk 4 Media, Talk 4 Podcasting, iHeartRadio, Pandora, Amazon Music, Audible, Spotify, Apple Podcast, Google Podcasts and over 100 other podcast outlets where you listen to Podcasts. The following are the different podcasts to check out and subscribe to:•The Adventures of Pipeman•Pipeman Radio•Pipeman in the Pit•Positively PipemanFollow @pipemanradio on all social media outletsVisit Pipeman Radio on the Web at linktr.ee/pipemanradio , theadventuresofpipeman.com, pipemanradio.com, talk4media.com, w4cy.com, talk4tv.com, talk4podcasting.com. Download The Pipeman Radio APPPhone/Text Contact – 561-506-4031Email Contact – dean@talk4media.comBecome a supporter of this podcast: https://www.spreaker.com/podcast/the-adventures-of-pipeman--941822/support.

The Jersey Sound isn't just a documentary; it's a love letter to the soul of New Jersey's music scene. Through captivating storytelling and intimate interviews, this film captures the heart and soul of the state's rich musical history. From the legendary icons like Frank Sinatra and Bruce Springsteen to the unsung heroes who've graced local stages, The Jersey Sound paints a vibrant portrait of a community bound by music.The Jersey Sound' documentary is boiling. This website has been a godsend, as they say, to my peace-of-mind and has got my creative juices overflowing. But I've never worked on a movie before. Executive Producer Randy Dominguez took a chance and showed some faith in me. Not only did he allow me to write the film's narration, but I won't soon forget going into a home studio in Denville, Morris County, to lay it all down, and personally narrate the movie. I play a part. I play the state of New Jersey itself with all its arrogance, chip on its shoulder and attitude. I can't wait for people to see this film!”Pipeman in the Pit is a music and interview segment of The Adventures of Pipeman Radio Show (#pipemanradio) and from The King of All Festivals while on The Pipeman Radio Tour. Pipeman in the Pit features all kinds of music and interviews with bands & music artists especially in the genres of Heavy Metal, Rock, Hard Rock, Classic Rock, Punk Rock, Goth, Industrial, Alternative, Thrash Metal & Indie Music. Pipeman in the Pit also features press coverage of events, concerts, & music festivals. Pipeman Productions is an artist management company that sponsors the show introducing new local & national talent showcasing new artists & indie artists.Then there is The Pipeman Radio Tour where Pipeman travels the country and world doing press coverage for Major Business Events, Conferences, Conventions, Music Festivals, Concerts, Award Shows, and Red Carpets. One of the top publicists in music has named Pipeman the “King of All Festivals.” So join the Pipeman as he brings “The Pipeman Radio Tour” to life right before your ears and eyes.Pipeman in the Pit Podcasts are heard on Pipeman Radio, Talk 4 Media, Talk 4 Podcasting, iHeartRadio, Pandora, Amazon Music, Audible, Spotify, Apple Podcast, Google Podcasts and over 100 other podcast outlets where you listen to Podcasts. The following are the different podcasts to check out and subscribe to:•The Adventures of Pipeman•Pipeman Radio•Pipeman in the Pit•Positively PipemanFollow @pipemanradio on all social media outletsVisit Pipeman Radio on the Web at linktr.ee/pipemanradio , theadventuresofpipeman.com, pipemanradio.com, talk4media.com, w4cy.com, talk4tv.com, talk4podcasting.com. Download The Pipeman Radio APPPhone/Text Contact – 561-506-4031Email Contact – dean@talk4media.comBecome a supporter of this podcast: https://www.spreaker.com/podcast/pipeman-in-the-pit--2287932/support.

SIXTY EPISODES!! ONLY ONE WAY TO CELEBRATE. FORGET A POWER HOUR, WE'RE DOING A POWER 60, 60 SHOTS OF BEER, IN 60 MINUTES. WILL JOE MAKE IT TIL THE END WITHOUT THROWING UP!? Tune in to find out! This episode's beer is from Czig Meister, Carton, and Alementary This episode's pizza is from Cafe Crevier in Denville, NJ Subscribe on YouTube for regular content! https://www.youtube.com/@pizzabrews2dudes Pizza, Brews and Two Dudes official merch: https://pizzabrews2dudes.square.site/ Follow us on IG: https://www.instagram.com/pizzabrews2dudes #videopodcast #pizza #beer --- Support this podcast: https://podcasters.spotify.com/pod/show/pizzabrews2dudes/support

Listen to how you build a team mindset and why it's extremely important in the healthcare industry! Health care is not about numbers and money, it's about helping people. Listen to how Dr. Adam runs a dentist office off of respect and kindness and how he builds a team mindset that makes him one of the best dentist! Best part, it's family run! He is located in Denville, New Jersey, reach out to him! Tell him Myokinetix sent you!https://denvilledentist.com/doctors/Remember to follow the show:https://www.instagram.com/myokinetix?igsh=a3V3czVnM3hiZXRmAre you in need of PT? Book a call below! We would love to hear from you! https://getstarted.myokinetix.com/dv_call-8042

So much had happened since you last saw the dudes! Joe has a baby on the way, and the pizza, brews crew prepared the only way they know how. Baby themed episode!! As we celebrate a new life on the way, we pour one out for our homies at Alementary Brewing Co as the chapter of one of our favorite breweries has come to an end. This episode's beer is from Alementary Brewing Co in Hackensack, NJ. This episode's pizza is from Il Torrente in Denville, NJ. Like and Subscribe for regular content! Pizza, Brews and Two Dudes official merch: https://pizzabrews2dudes.square.site/Follow us on IG: https://www.instagram.com/pizzabrews2dudes #videopodcast #pizza #beer --- Support this podcast: https://podcasters.spotify.com/pod/show/pizzabrews2dudes/support

Array of Hope is stepping up to the plate with its new documentary film, VOCATION. The film provides a stunning contradiction with the testimonies of men who answer the call to the priesthood despite the unpopular path, widespread scandals, doubts, fears, and misconceptions about vocation. Directed by Ryan Devir, the powerful original documentary feature follows the lives of several Catholic men answering the call to the priesthood.The documentary subjects featured in the film include: Fr. Richard Carton, St. Vincent De Paul Parish, Stirling, NJ; Fr. Steve Delia, St. Mary's Roman Catholic Church, Denville, NJ; Fr. Jose Zuniga, St. Anthony of Padua Roman Catholic Church, Union City, NJ; Fr. Mike Joly, St. Joan of Arc Parish, Yorktown, Virginia; Fr. Eugenio de la Rama, Director of Priestly Vocations - Archdiocese of Newark, NJ; Mike Rose, Chief Marketing Officer, Integrity Marketing group, husband and father of 8.

It's that time of year again when we search for heartwarming stories that remind us about the true spirit of Christmas. Today, we bring you a touching tale of kindness and generosity that is sure to warm your heart. Meet Kathy - a remarkable woman who has made it her mission to bring smiles to the faces of hundreds of children in need during this festive season.A few years ago, Kathy stumbled upon a giving tree in Denville. Filled with compassion, she decided to lend a hand and support those less fortunate. Little did she know that this act of kindness would turn into an annual tradition that would touch the lives of so many.Supported by her friends and family, Kathy has transformed this simple act of giving into a beautiful Christmas tradition. Every year, she visits the angel trees in the area, adorned with tags requesting gifts for children in need. Kathy's eyes lit up when she spotted the tree at a Smart World Cafe in her hometown. She couldn't resist taking a tag, and a week later, returned to find that no other tags had been claimed.Determined to make a difference, Kathy took matters into her own hands. She turned to Facebook and shared an image of the neglected tags, along with the gifts her family had prepared. With a heart full of compassion, Kathy reached out to her friends and asked for their support. She offered to do the shopping and wrapping, but she needed their donations.In other heartwarming news, a recent rescue in Virginia brought joy to both a family and their beloved pet. A 17-year-old Shih Tzu named Maya found herself stuck in an air vent. Local authorities, including the police department, worked tirelessly to free Maya. It took some creative thinking and a bit of drilling, but the courageous crew successfully reunited the dog with her owners.Meanwhile, in Long Island City, some construction workers went above and beyond their call of duty. They noticed a goose trying to navigate a busy street and decided to lend a hand. Directing traffic, these everyday heroes patiently guided the confused goose across the road and back towards the safety of the East River. It was a sight to behold, as the determined goose followed their instructions, leaving onlookers in stitches.Even the world of paleontology has its heartwarming surprises. Years ago, a priest named Padre Gustavo collected what he thought were fossilized plant samples in a town in Colombia. Decades later, researchers reexamined these samples and discovered that they were, in fact, the remains of baby turtles. One specimen, adorably nicknamed Turtwig after the Pokemon character, revealed fascinating details about the life of these ancient creatures.Lastly, let's not forget about Holly and Joy, two sea lions who were released back into the ocean after being rescued earlier in the year. These adorable pups faced a challenging journey, recovering from a toxic bloom outbreak. But thanks to the dedication of the Marine Mammal Care Center, they have been given a second chance at life in their natural habitat.As we reflect on these heartwarming stories, let us be inspired by Kathy's incredible mission. She shows us that even a small act of kindness can have a ripple effect, bringing joy and hope to those who need it the most. This Christmas, let's remember the true spirit of the season - the joy of giving and the power of compassion.If you found this story uplifting, be sure to share it with others. Together, let's spread the Christmas spirit and make a difference in the lives of those who need it most. Merry Christmas, everyone!This show is part of the Spreaker Prime Network, if you are interested in advertising on this podcast, contact us at https://www.spreaker.com/show/5747537/advertisement

Kristi Capriglione, LPC, NCC is a licensed professional counselor with over 15 years of experience in the field of mental health. Through the course of her career, Kristi has worked with both those facing their own death as well as those who are grieving the loss of their loved one. Kristi earned a post-master's certificate in Thanatology from Hood College and is trained as an end-of-life doula through the International End of Life Doula Association (INELDA). Kristi is the proud owner of Daylight Grief, a private practice focusing on grief and loss in Denville, NJ. Here, she provides individual and group therapy for adults who have experienced the death of a loved one. At her practice, Kristi established a Hiking with Grief group that integrates mindfulness and ecotherapy into the grief counseling process. While not on the hiking trail, Kristi can be found on the water kayaking and paddle boarding or on land, searching for the best ice cream and pizza around. http://www.daylightgrief.com/ Instagram: @daylight_grief Order your copy of The Grief Experience here. ------------------------------- For as little as $3 a month, you can become a patron to support this podcast. Also, you can watch the video version of this episode here and have early access for future episodes.   -------------------------------  Watch Path 11 TV wherever you want, on the iPhone, AppleTV, Android, Amazon Fire, and Roku Apps.

In The RACK Podcast...Powered by ProForm Physical Therapy. In this Episode of In The RACK Podcast Chad is in sunny Costa Mesa, CA at the Bedros Keuilian Live Event where he met up with physical therapist Owen Johnston and chiropractor Chris Stepien. Owen Johnston is the owner of Advanced PT and Wellness in San Diego, CA and Chris Stepien is the owner of Barefoot Rehab in Denville, NJ. Both practitioners are top in their field and bring a lot of value to their fields with the intention of improving our healthcare system. If you are a new PT business owner and are looking for some inspiration then Owen is your guy and talks about his journey throughout his career and what drove him to ultimately start his own practice. Owen is a man of action and you can all learn about the value of taking action as well as investing in yourself as well as your business. Throughout the last 2 years of being a PT business owner, Owen has grown his business to multiple 6-figures and is not losing any momentum! Chris Stepien on the other hand is not your average chiropractor and is a client of Bedros Keuilian, which has helped him to significantly grow and scale his multiple businesses. Chris not only owns and continues to run his chiropractic clinic since 2010, but he also is holds multiple certifications as an Active Release Technique (ART) Provider as well as an Integrative Diagnosis Provider. Even though Chris has extensive education in manual therapy and diagnostic techniques he knew that something was missing with his approach. This is when Chris developed his Adhesion Release Method (ARM), which has been a staple in his practice, especially with his patients with chronic pain. There are a lot of golden nuggets in this episode that will not only help you become a better provider, but also a better version of yourself. Not sure if you are ready to invest in yourself or your business? This episode may help you to make that decision easier for you! For more information about Dr. Owen Johnston and his clinic Advanced Physical Therapy and Wellness, visit his instagram at advancedptwellness or his website ! For more information about Dr. Chris Stepien and his clinic Barefoot Rehab, visit his instagram at barefootrehab or his website ! Also if you are looking for more information regarding the Adhesion Release Method and his course then click here ! ___________________________________________For more episodes, make sure to subscribe and tune in to our podcast. For other resources on our training, physical therapy and health/wellness tips, check out our Website, YouTube Channel, Instagram and of course our Facebook Page!Make sure to subscribe to our Newsletter to get all the updates about what we got going on here at ProForm.

Frank Cesaro and Jim Jones joined me this week to talk about the project they've taken on- a Queen Anne Victorian in Scranton PA. “Frank was born and raised in New Jersey and Jim in Pennsylvania. They met in 2018 when Jim relocated to New Jersey for work and as they say, “the rest is history!”Frank holds a project management role in business banking and Jim is a project manager in pharmaceuticals. While handy, neither of them have prior experience in restoration or home building.In 2021, they purchased their first old home in Denville, NJ. After living there for 2 years and completing minor cosmetic work, they came across a Victorian home for sale on Facebook. On a whim, they decided to check it out. Three months later and three days before Christmas, their pods were packed and they were ripping out 70 year old carpets of their new 4100 sq ft home.Follow their journey on:Instagram: https://instagram.com/jonesrevival?igshid=MzRlODBiNWFlZA==Facebook: https://www.facebook.com/profile.php?id=61550185953998&mibextid=V3YonyThanks so much for being with us this week. Please see the episode enhancement for this and other episodes at talkinghomerenovations.comDo you have feedback you would like to share? Would you like to be a guest on the podcast? Email me at thehousemaven@talkinghomerenovations.comIf you enjoyed this episode, please share it with your friendsDon't forget to subscribe to the show and get automatic updates every Wednesday morning with the latest episode of Talking Home Renovations with the House Maven. Click here to get the episode enhancements sent directly to your inbox every week.Reviews and ratings help my show gain traction and credibility. Please leave a review here- https://podcasts.apple.com/us/podcast/talking-home-renovations-with-the-house-maven/id1481716218Follow me on instagram: @talkinghomerenovationsJoin me on Facebook: Talking Home RenovationsTalking Home Renovations with the House Maven is part of Gabl Media, the largest, most engaged AEC network on the planet. Visit www.Gablmedia.com for great content. Sign up for the weekly newsletter- I send out the episode enhancements every Wednesday morning, sign up hereMusic at the beginning and end of the episode is The House Maven's Jig, written and performed by Neil Pearlman, www.neilpearlman.comShow Cover Art by Sam White www.samowhite.comThis podcast is a production of dEmios Architects. www.demiosarchitects.com

Published: February 26, 2023 Jim Friend speaks with Dr. Matthew Whelan, the ninth president of Caldwell University and the first male lay president in Caldwell's history. Prior to joining Caldwell, Dr. Whelan served as Vice President for University Enrollment Strategy and Relationship Development at Stony Brook University, where he held a variety of key leadership roles in undergraduate and graduate admissions, financial aid, registrar, enrollment management, student services, fundraising, facilities and, strategic planning for several campuses.  President Whelan has expansive experience leading administrative and faculty teams at Catholic and public higher education institutions, including St. John's University,  Hofstra University, William Paterson University, and Mercyhurst College. Dr. Whelan has held a number of positions on national higher education boards and associations; he has presented nationally and internationally on issues impacting higher education, coached a women's soccer team to an NCAA Division II Final Four appearance, and taught graduate students in higher education administration. He holds a master's degree from William Paterson University and a doctorate in educational leadership from Dowling College in Shirley, New York. Today, we'll talk about his native home of Denville, New Jersey, where he grew up in a family of eight children. Dr. Whelan and his wife, Kathy, have three daughters and a three-year-old border collie named Lucy.   This episode is sponsored by: Changing Our World Watch the video presentation of this discussion. https://youtu.be/RdDMTQERFYc Recorded February 10, 2023 Don't miss Changing Our World's FORGING FORWARDDon't miss the webinar series FORGING FORWARD, a virtual philanthropic conference designed to bring you nonprofit experts from around the country who are leading through the COVID-19 crisis. Daily Spiritual Reflection and Prayers on “Kristin's Crosses” Join Jim and Kristin Friend and their family on Kristin's Crosses YouTube Channel for “Today's Catholic Prayers.” Jim and Kristin offer the daily Gospel and Reflection along with the Rosary and Catholic Prayers of the day. Click here to visit the YouTube Page and subscribe. If you would like to join the Kristin's Crosses prayer group on Facebook, click here to request to join.

Chris Stepien is the owner of Barefoot Rehab in Denville, New Jersey. @barefootrehab

It's a new year and Disney is giving us money! Let's break down the new Disney dining promotions with our friend, Sandy from Denville Travel Company.  Sandy breaks everything down for us and gives us comparisons so we can plan and budget well for Disney vacations at Walt Disney World in 2023. 

In this very special episode, Chris interviews legendary NJ born and bred comedian Rich Vos about legends of New Jersey comedy. From the Peppermint Lounge in East Orange to almost getting murdered in Denville to the people long forgotten from the NJ scene to the relationship NJ comedy has always had with NYC, Rich has been doing this for a long time and has seen and done literally everything one can do in comedy. His tales of NJ are epic, and his tangents about topics far and wide even more so. His new album VII is out now! Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Peter Zablocki is a historian, author, teacher, and podcaster. His work has been published in Weird NJ Magazine, Military History Quarterly, Military History Magazine, and Honest History Magazine, among others. When not writing, Peter co-hosts a successful podcast with his best friend, titled History Teachers Talking, where they discuss various historical topics in an easy to understand and lighthearted manner. Some of his book titles are: The 1788 Morristown Ghost Hoax, Terror Over Elizabeth New Jersey: Three Airplane Crashes in 58 Days and the Fight for Newark Airport, and Denville 13: Murder, Redemption, & Forgiveness in Small Town New Jersey.www.peterzablocki.comwww.historyteacherstalkingpodcast.com

This week, in Denville, New Jersey, the two friendliest people in town just happen to be married to each other, but when that marriage starts to crumble, things start to get nasty & personal. But when the wife is found, stabbed an almost uncountable number of times, and has a rubber pig mask, placed over her face, the the whole investigation gets weird. Was it the husband, looking for revenge, or some other random very sick person, with a bloodlust, and a penchant for humiliation!! A very strange story!!Along the way, we find out that New Jersey apparently isn't as cold as all the places right around it, that grown men shouldn't drive convertible Mazda Miatas, and that there are more subtle ways to call someone a pig!!Hosted by James Pietragallo and Jimmie WhismanNew episodes every Thursday!Donate at: patreon.com/crimeinsports or go to paypal.com and use our email: crimeinsports@gmail.comGo to shutupandgivememurder.com for all things Small Town Murder & Crime In Sports!Follow us on...twitter.com/@murdersmallfacebook.com/smalltownpodinstagram.com/smalltownmurderAlso, check out James & Jimmie's other show, Crime In Sports! On Apple Podcasts, Spotify, Amazon Music, Wondery, Wondery+, Stitcher, or wherever you listen to podcasts!See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Want to go to Walt Disney World during the holidays? You'll want some help from a travel specialist who knows all about the most magical place on earth. Join us and hear from our friend, Sandy,  Travel Specialist and Recruitment & Training Director with Denville Travel Company.  Follow her on instagram @denvilletravel_sandyp

Austyn and Repy discuss true crimes from their hometowns, starting with the murder of Ross Midgette and the trial of the Denville 13 in Denville, NJ in 1953. Then, Repy tells us about the 1970 unsolved murder of Paula Oberbroeckling in Cedar Rapids, Iowa. For donations please visit Paypal.me/HellandHighHorror Our theme music is a derivative work featuring samples from Top Pop by Jumbo Seller Music and clips of dialog from Peeping Tom (1960), The Shining (1980), and Psycho (1960). Our cover artwork was created by Pineberrry. The hosts of Hell and High Horror are Austyn Castelli and Repy Hattersley Become a Patron on Patreon and gain access to our monthly news episode and more!: https://www.patreon.com/Hellandhighhorror
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Victor is awesome!  Since meeting him about 8 years ago, I have been trying to compete with his lifting numbers in the gym!  Victor is a wealth of knowledge regarding health, fitness, and diet.   Victor grew up as a skinny kid that was always trying to keep up with his larger, stronger more athletic brothers. Hard to believe by looking at him now!He is self-taught but has taken the time to experiment, research, and try many different "Ways of Eating", exercise, and recovery modalities.  Join us in this fun interview with a local business owner and part owner of a functional fitness gym with his wife Michelle!In this episode we discuss:Early years as a skinny, unathletic kid who was trying to keep upFinding confidence through exercise and weightliftingExercise and recovery modalities, ways of eating, and sleep performanceTips and tricks to help you perform better every dayA couple of links for the products and services mentioned in this podcast:Gorilla Sleep:https://gorillamind.com/Cold Plunge:https://thecoldplunge.com/Station Athletics for Her, Denville:https://joinstationathletics.com/denvilleforherSunshine Carpet Cleaning:https://sunshinecarpetsussex.com/Frey Heating and Plumbing:https://www.freyheatingandplumbing.com/

We've hit another milestone. Episode 40 baby!!!!!! And there's only one way we know how to celebrate milestones... Lots of shots of beer!! POWER 40!!!! This episode's pizza is from Casa D'Pizza in Denville, NJ This episode's beer is from Margaritaville Brewing Co in ST. Louis, MO Follow us on Instagram at https://www.instagram.com/pizzabrews2dudes @pizzabrews2dudes #pizzabrews2dudes #improvnight #videopodcast

Is your abysmal credit score preventing you from getting favorable rates on your loan or from getting a loan at all? SKJ Venture, LLC Consulting can give you an instant FICO score boost in as little as 35 days! Call 973-545-7813 or visit https://www.skjcredit.com (https://www.skjcredit.com) today. 

Click here https://toddleonardshow.com/2022/05/31/building-lives to watch this past Sunday's Show which aired on our Facebook live stream with Morris Habitat for Humanity CEO, Blair Wilson, and one of their beneficiaries, Denville homeowner Sandy Jones. Habitat for Humanity is a nonprofit organization, which plays a critical role in strong and stable communities. Their incredible volunteers build and rehabilitate houses in partnership…

The Denville 13. In the summer of 1953 a stranger rolled into Denville New Jersey, and attempted to molest the wrong group of kids.For more Dark Topic and 11:59 Media content, visit www.patreon.com/1159mediaSources:Book - The Denville 13 by Peter Zablockiwww.amazon.com/Denville-13-Murder-Redemption-Forgiveness/dp/1467148342Support this podcast at — https://redcircle.com/dark-topic/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

33 episodes in, and the Dudes try a unique type of pizza they've never had before! It may not pair so well with the chocolate beer they drink, but that's the way she goes. Sunday, Monday happy days, Tuesday is Dudes Day. This episode's pizza is from Jimmy Tomato's/Bombay Curry Pizza in Denville, NJ This episode's beer is from D. G. Yuengling & Son Watch on YouTube https://www.youtube.com/channel/UC51igXbvT0I37Yck3HZf7kQ Follow us on Instagram at https://www.instagram.com/pizzabrews2dudes @pizzabrews2dudes #pizzabrews2dudes #eatingpizzadrinkingbrews

An great interview with Gary Waldman, an artist manager-tour producer-musical instrument enthusiast, who spent decades with Neal Casal throughout his career. We discuss Neal Casal's music, his foundation, and his legacy. We discuss mental health in the music business and the songs of the great Neal Casal. To learn more about the Neal Casal Music Foundation visit:https://nealcasalmusicfoundation.org/To Purchase Highway Butterfly, The Songs of Neal Casal:https://nealcasalmusicfoundation.org/store/highway-butterflyAbout Neal Casal:Neal Casal was born in Denville, New Jersey in 1968. He was a songwriter, singer, guitarist, record producer, photographer, surfer and friend. When his parents divorced in the mid-70's, Neal moved with his mom from NJ to Georgia to California, before coming back to NJ and growing up in Rockaway, NJ. After graduating high school in 1987 and the end of his high school rock band, Exire, Neal started working at a guitar store called The Music Maker in Hackettstown, NJ. It was there he met a musician named Davis Jaynes, who would become Neal's mentor and a huge influence on his guitar style. They would play guitar together at the store all day and spent a year or so playing shows together around New Jersey, where Neal would develop the sound that would become the foundation of his solo career. Neal would go on to appear on multiple recordings as a member of bands like Circles Around the Sun, Ryan Adams & The Cardinals, Chris Robinson Brotherhood, Beachwood Sparks, The Skiffle Players and Hard Working Americans. He added his sublime musical touch to studio sessions and live performances by a long list of artists, including Phil Lesh, Bob Weir, Sheryl Crow, Lucinda Williams, The Jayhawks, James Iha and Vetiver. His vast body of solo work was embraced by audiences worldwide and continues to be rediscovered in his passing. With the formation of the Neal Casal Music Foundation, the body of work Casal left behind, including an extensive archive of unreleased material, will be reimagined to further shine a light on his artistry, while providing resources to raise money for positive change. Neal Casal brought joy to so many and, in his absence, the foundation created in his name will further that purpose. It also hopes to reflect back to Casal the beauty he brought to this world in pursuit of a life dedicated to music and art.Neal Graeme CasalNovember 2, 1968 – August 26, 2019

How do you identify untapped potential in your business? Carl is the creator of the 7 Stage Growth method, which has propelled over 75,000 companies worldwide. In this micro-podcast Gould shares actionable, practical tips to grow your business. You're too busy to be reading this, start listening! Read full transcript: Hi everyone, Carl Gould here with your #70secondCEO. Just a little over a one minute investment every day for a lifetime of results. The last--the absolute last job I think I had was, I was a bartender at Casa Bella restaurant in room 46 in Denville. Italian restaurant, and they opened on Monday and they market it to the corporate crowd for corporate lunches and for groups. And Monday was packed for corporate groups packed, they went from a closed day to a corporate day and they keep getting the word out and telling people to come, they gave out of promotion and free appetizer if you come on Monday only and before you knew it, Monday which was a throw away day was now one of their busiest days of the week, okay. So what do we need to do on a local level, cause a lot of these is local because you know your--I hope cause you've been listening, you've been going out to your one mile, three mile, five mile radius neighbors and you know the dynamics of their business. Like and follow this podcast so you can learn more. My name is Carl Gould and this has been your #70secondCEO.

Denville in the 1950s was an idyllic place to live, yet a dark chapter in the era's history has remained uncovered. During the summer of 1953, a wealthy traveler with a secret rap sheet as a convicted sex offender arrived in town to continue his misdeeds. A group of thirteen local boys ranging in age from fourteen to twenty-two took it upon themselves to teach the man a lesson and drive him out of town. What resulted was his brutal death and the largest number of people ever indicted for murder in the nation at the time. The harrowing trial and its aftermath revealed a town forced to grapple with how to protect its youth and come to terms with the gruesome incident. Local historian Peter Zablocki covers the crime and a small town's path to redemption. THE DENVILLE 13: Murder, Redemption & Forgiveness in Small Town New Jersey-Peter Zablocki.MURDER21#fabfitfunpartner

3:47:09 – Frank in New Jersey, plus the Other Side. Topics include: Kaboom, A&P, belief, The Antser, getting the vaccine at Livingston Mall, suitably dystopian, Mumbly shirt, Atari Bowling shirt, That’s Entertainment Videodisc (CED), United States Stamps & Stories (1975), Denville, vegan jerky, Wrench beer, Harter Road, Willowbrook Mall, Squishable Plague Doctor, The Great Swamp, Pheasant Run, [&hellip

3:47:09 – Frank in New Jersey, plus the Other Side. Topics include: Kaboom, A&P, belief, The Antser, getting the vaccine at Livingston Mall, suitably dystopian, Mumbly shirt, Atari Bowling shirt, That’s Entertainment Videodisc (CED), United States Stamps & Stories (1975), Denville, vegan jerky, Wrench beer, Harter Road, Willowbrook Mall, Squishable Plague Doctor, The Great Swamp, Pheasant Run, […]

Peter Zablocki, Amerykanin polskiego pochodzenia z Denville w stanie NJ, odkrył skrzętnie ukrywaną przez tą mieścinę tajemnicę - to tam w latach 50. popełnione zostało brutalne morderstwo. Oskarżonych zostało 13 osób, większość z nich, nastolatkowie. Tylko jeden poszedł do więzienia. Zablocki, historyk, odkrył historię miasta i opisał ją w książce Denville: 13.  Choć miasteczko przez wiele lat pracowało nad naprawą swojego wizerunku, jego mieszkańcy z ulgą przyjęłi wiadomość o publikacji historii - jak powiedział Zablocki - szukali "zamknięcia" tego rozdziału.Książka premierę ma 22 lutego. O historii powstania książki i morderstwie w niej opisanym, Piotr opowiadał na antenie Radio RAMPA.

Entre el 5 y el 10 de enero de este extraño 2020, se celebró en Steamboat Springs, una ciudad arropada por las majestuosas montañas del Oeste del estado de Colorado, el trigésimo quinto aniversario de su festival anual, convertido en uno de los más antiguos de Estados Unidos. En aquella ocasión, un buen número de músicos, fundamentalmente tejanos, rindieron homenaje a Cody Canada y a la música de Cross Canadian Ragweed tal y como se resume en el álbum que se pondrá a la venta el próximo 22 de enero, The Years: A Musicfest Tribute to Cody Canada and the Music of Cross Canadian Ragweed. Entre una enorme lista de participantes estaban Reckless Kelly, la banda de los hermanos Willy y Cody Braun, nativos de Ohio pero residentes en Texas desde finales de los 90, que recuperaron para la ocasión "Fightin' For", la canción que abrió Garage, el tercer álbum de Cross Canadian Rageweed hace 15 años. Este homenaje ha sido una de las mejores formas de expresar cómo la música de Cody Canada en sus distintos proyectos sonoros ha influido personal y profesionalmente. Y otro de los ejemplos es el de la Randy Rogers Band, que en 2004, producidos por Radney Foster, grabaron “This Time Around” que Cody Canada y Randy Rogers compusieron juntos y que un año después formó parte de Garage, el tercer álbum de los Ragweed. Estamos ante uno de los más brillantes músicos, siempre relacionado con la Red Dirt Music. Desde 1994 fue el líder de Cross Canadian Ragweed, formados en Yukom y una de las bandas emblemáticas de la Red Dirt Music, cuya inspiración vino siempre de las tierras rojas de su entorno natural. Dejaron la carretera tras 15 años de carrera. Radney Foster también fue el mentor del cuarteto ante Tim DuBois para que los incluyera en aquel proyecto discográfico llamado Universal South. Él y Tony Brown les dieron libertad para realizar su trabajo y sin perder la frescura de sus primeros registros fueron edificando edificios sonoros mucho más armados y consistentes. En 2007 Cross Canadian Ragweed publicaban Mission California, su cuarto álbum, que fue grabado en San Diego, aunque las esencias se mantenían con canciones como “In Oklahoma”, compuesta por Cody Canada junto a Stoney LaRue y que pasó a ser la más popular de la banda. A comienzos de 2016, Cody Canada and The Departed, la siguiente banda formada por Cody nos sorprendieron con la edición de "All Nighter" junto a miembros de Reckless Kelly y Micky and the Motorcars. Compuesta por Cody Canada, se filmó un video del tema en uno de los honky-tonk más legendarios de Texas, el Floore's Country Store de Helotes. Para ello contó con los Brauns, Willy y Cody de Reckless Kelly, y Micky y Gary de Micky And The Motorcars. Pero a ellos se añadió el gran patriarca, Muzzie Braun, y sus respectivas familias. “All Nighter” estaba dedicada a Mark "Gus" McCoy, bajista de los Motorcars que murió de manera trágica en 2012. Lo último que hemos sabido de Cody Canada es su participación en el tercer volumen de The Next Waltz, el proyecto de Bruce Robison. En esta nueva publicación que ya anticipamos hace meses en el programa no hay solo canciones clásicas. También hay temas nuevos, como el que ha elegido el tejano de Pampa, fijándose en Adam Wright, un compositor de Nashville que ha firmado canciones para nombres tan relevantes como los de Garth Brooks, Lee Ann Womack o Alan Jackson (que, por cierto, es su tío), además de Randy Rogers que ha grabado "I'll Never Get Over You" en su último disco. El ha dado una tonalidad especial a "Wonder If The World Can Wait That Long", un tema de los que ya parecen no componerse de manera habitual y que, seguramente, en tiempos pasados, se hubiera convertido en un clásico. Por suerte, nos encontramos con canciones e incluso con discos completos que pueden convertirse en clásicos. Uno de los mejores ejemplos es Startin’ Over de Chris Stapleton. Con evidentes tonalidades sonoras que traen viejos recuerdos de The Band, y especialmente de su inolvidable “The Weight”, “Maggie’s Song” es un tema dedicado a su perra, una mezcla entre labrador y terrier, que murió el pasado 2019 con 14 años. Cuenta cómo la encontraron en un carro de la compra abandonado en el parking de un supermercado, su vida y sus últimas horas, con una emoción muy fácil de entender por quienes alguna vez hemos tenido cerca a esos maravillosos seres y hemos sufrido su marcha. En los últimos años estamos asistiendo a como un buen número de compositores de grandes canciones popularizadas por artistas de cierto renombre han salido del anonimato para ponerse ante un micrófono e interpretan sin intermediarios sus propias canciones. Chris Stapleton es uno de los casos más evidentes, pero no el único. Ahí entra en escena Ward Davis, por ejemplo, que acaba de publicar su Lp Black Cats And Crows. Nacido en Monticello, del estado de Arkansas, se trasladó a Nashville hace 20 años para convertirse en un profesional de la composición, además de trabajar como teclista de algunos músicos de Music City y formar su propia banda, The Beagles, con quienes llegó a publicar un EP. Debutó en solitario hace cinco años y también comprobó que sus canciones tenían interés para Willie Nelson y Merle Haggard, y sobre todo para Cody Jinks, que eligió hasta tres temas para su álbum Lifers. A partir de ahí todo fue más fácil y en este nuevo registro deja piezas mucho más que notables, como “Nobody”. Su voz sigue manteniendo ecos familiares de Neil Young, aquellos con los que se presentó en escenarios españoles en 2011. El poderío de sus comienzos no lo ha perdido este músico de Missouri con una enorme carga emocional capaz de evocar algunos de los mejores momentos del folk-rock de los 70. Sin embargo, con el paso del tiempo, Israel Nash ha ido caminando hacia una cierta reinvención desde que dejó de lado su apellido Gripka. De hecho, Lifted, editado en 2018, hizo honor a su título con una continua mirada hacia arriba. A finales del invierno, en marzo de 2021, regresará con Topaz, su primer álbum desde entonces, lleno de sentimientos tan comunes en estos días como son el dolor y la esperanza. Lo ha grabado en su estudio casero en el corazón del Texas Hill Country y la primera muestra sonora es “Canyonheart”, que forma parte de un EP de cinco canciones de adelanto.  El próximo 2021 al que nos agarramos casi con desesperación nos va a dejar, al menos, regalos tan deliciosos como las últimas grabaciones en solitario de Neal Casal, que decidió abandonarnos en el verano de 2019. A finales del próximo mes de febrero se editarán en un single de 7” pulgadas dos nuevas canciones para recaudar fondos para la Neal Casal Music Foundation, cuyo objetivo es el de proporcionar instrumentos musicales a niños y brindar apoyo de salud mental a los artistas. "Everything Is Moving" es una canción que el músico de Denville, en Nueva Jersey, empezó a componer en 2013 pero que ha sido terminada por sus amigos en este año, como ocurre con “Green Moon”, la cara B de ese vinilo por publicarse y que ahora podemos anticipar.  2020 ha sido un año en el que el aislamiento ha propiciado el recurrir a los recuerdos. Seguro que muchos de nosotros hemos recuperado fotos, libros, discos y muchas más cosas que casi creíamos perdidas. En el caso de la música, para muchos de nuestros artistas más cercanos también ha sido el momento de validar el pasado y el caso de Tom Petty es fundamental con la publicación de su ya mítico Wildflowers & All The Rest, un disco al que tendremos que regresar muy pronto. El pasado miércoles tuvo lugar un encuentro en streaming en el que el periodista David Fricke, editor de la revista Rolling Stone, reunió a artistas y directores que trabajaron en los vídeos de Tom Petty a lo largo de su carrera. Tras una hora de charla se estrenó el nuevo video de "Something Could Happen", que ha protagonizado la actriz Lauren Cohan, bien conocida por la serie The Walking Dead. Esa canción fue una de las diez que quedaron fuera de la primitiva edición de Wildflowers. Han pasado 45 años desde que Rick Danko cantara “It Makes No Difference” por vez primera en 1975 dentro del álbum Northern Lights Southern Cross del quinteto canadiense. Una impecable balada de country-soul donde se expresa la incapacidad por superar una relación fallida a través de metáforas que tienen que ver con las nubes bajas, la lluvia constante y la falta del sol. Ahora, toda esa melancolía está impresa en esta monumental versión que The Band Of Heathens han realizado en la edición número 28 de su Remote Transmission con una invitada tan especial como Allison Moorer, que realiza una interpretación perfecta. Escuchar audio

In this episode Britt and Alissa tell the ghost stories and tales of haunted places that shaped them and their family members. Britt recalls how a ghost interrupted a hot toothy makeout session in her childhood home in Denton, Texas and how her brother was tormented by a spirit residing in the The Lovelander Hotel in Loveland, Colorado. Alissa relays how her mother suffered many sleepless nights in Denville, New Jersery thanks to her older sister, an ouija board and the spectre of a plaid clad lumberjack. She goes on to tell of the hauntings, tragedies and lore that occured at the old family homestead outside of Buffalo, New York.We want to hear your stories! E-mail us your family lore, near death experiences, hauntings, ghostly encounters, crazy coincidences, signs from the universe, close encounters of the third kind, psychic phenomena and any tales of the strange, unusual or unexplained. skeletalespodcast@gmail.comOr, call us and leave a message!(302) 689-DEAD Also, come join in the fun at our SkeleTales Community on Facebook!www.facebook.com/groups/skeletalesAnd follow us on Instagramwww.instagram.com/skeletalespodcastIf you love this podcast please subscribe, share and review! Thank you so much for your support!Support the show (https://www.buymeacoffee.com/skeletales)

A discussion on evidence based nutrition with Kevin Klatt, PhD, RD Before todays episode starts, we want to acknowledge the 122,000 Americans who have lost their lives to COVID19.  We acknowledge the great challenge that those in healthcare and others on the front lines are facing, as well as the many individuals who have lost a loved one to COVID19.  Our hearts also go out to the many lives affected by the sequelae of the pandemic, including the many individuals who have lost their jobs, and have been under financial and psychological stress. We DENOUNCE incidents of racism and violence that continue to ravage the black community. We want to acknowledge the heart breaking murder of George Floyd, Breonna Taylor, Ahmaud Arbery, and countless others who have lost their lives to longstanding systemic racism.  We stand behind the black community who have our endless support.  Black lives matter. Please support black owned businesses and charities if you are financially able to at this time. Scroll down our show notes for an extensive list of black vegan influencers and black owned vegan businesses.   Eminence versus Evidence Based Nutrition. This interview is an important one. Nutrition science can be so confusing. With so many dietary groups advocating for various different dietary patterns, how do we know what to believe? Nutrition science is a complex living organism, and we are working on projects to help get the accurate scientific information out there. About Kevin Klatt, PhD, RD – Co Director of Research and Education at IOPBM He is the recipient of the inaugural Dennis Bier, MD Young Career Editor for The American Journal of Clinical Nutrition! This one of the most prestigious accomplishments in Academic Nutrition in the world. Kevin is a Cornell and NIH trained PhD, RD, and current scientist at Baylor College of Medicine, and is one of the worlds most respected nutrition scientists. We are honored to have him on our team at IOPBM. About Learn with IOPBM Courses (everyone) learn.iopbm.org Courses | CME/CE https://learn.iopbm.org/cme   Full Time Students, dietetic interns, & residents and fellows in training get 30% off https://learn.iopbm.org/students   Black Lives Matter. Support & Amplify Black Vegans.  Follow on Instagram: @doctor.tarr @iye.loves.life @Veganstreetfair @domzthompson @badassvegan @berryvegandelights @whereitallvegan @joveganista @powerplantkitchen @too_good_eats @juice.ave @cbivegan @nilevegan @willowbeezsoulveg @plantbasedlifestylecafe @thevegandoughnutco Black-Owned Vegan Food CompaniesAtlas Monroe (Nationwide) Aya Raw (San Diego, CA)Better Chew (Bay Area, CA) BGab’s Goodies (Chicago, IL) Coco Luv Vegan Cookies (nationwide) Eat Project Pop (Nationwide) Good Girl Chocolate (Nationwide) Golde (Nationwide) Green Soma (Atlanta, GA) Hella Nuts (Nationwide) Houston Sauce Co. (Nationwide) kubé Nice Cream (Nationwide) Mac & Yease (Nationwide)  Maya’s Cookies (Nationwide) Misha’s Kind Foods (Los Angeles, CA) More Life Liquid (Bonita, CA) Mylk Dog (Nationwide) Rooted Delights (Nationwide)  Southern Roots (Nationwide) The No Cookie (Nationwide) Way to Life Foods (California + nationwide shipping) Black-Owned Vegan Grocery StoresGreen Taste Vegan Goods (San Francisco, CA) Larayia’s Bodega (Los Angeles, CA) No Carne Bodega (The Bronx, NY) Sunshine’s Health Food Store and Deli (Houston, TX) SÜPRMARKT (Los Angeles, CA) The SV Market (Nationwide) Vegan Fine Foods (Fort Lauderdale, FL) Vegan’s Delight (The Bronx, NY) VegSide Mkt (Houston, TX) V Marks the Shop (Philadelphia, PA) Black-Owned Vegan Beauty Brands  Base Butter  Beauty Bakerie Bombd Aesthetics Candy x Paints Dimension Nails Doubledown Cosmetics Ecoslay Emaje Naturals  Foxie Cosmetics Hello Aloe Naturals Loving CultureJacq’s Janet and Jo  JD Glow Cosmetics  Joséphine Kaike Kinky-Curly Klarity Kosmetics  Lovinah Skincare Mented Cosmetics Mudd Beauty Nola Skinsentials Obia Naturals OrganiGrowHairCo Oshun Organics Range Beauty Ressentir Cosmetics Refinne Silktáge Suite Eleven The Vegan Esthetician Spa The Wellness Apothecary True Moringa Black-Owned Vegan RestaurantsA Live Kitchen (Laurelton, NY) A Piece of Soul (Columbia, SC)Azla Ethiopian Eatery (Los Angeles, CA) Belmont Vegetarian (Worcester, MA) Blueberry Cafe (Newark, NJ) Bunna Cafe (Brooklyn, NY) Can’t Believe It’s Not Meat (Chicago, IL) Compton Vegan (Compton & Los Angeles, CA) DaJen Eats (Eatonville, FL) Dirty Lettuce (Portland, OR) Detroit Vegan Soul (Detroit, MI) Drop Squad Kitchen (Wilmington, DE) ELife Restaurant (Washington, DC & Capitol Heights, MD) Gigi’s Vegan Cafe (Kansas City, MO) Go Vegan Grill (Atlanta, GA) Greedi Kitchen (Brooklyn, NY) Greedi To Go (Brooklyn, NY) Green Gene Vegan Cafe (Albuquerque, NM) Green Seed Vegan (Houston, TX) Grenville Kitchen (Jacksonville, FL) Happy Apple Cafe (Kansas City, MO) Happy Ice (Los Angeles, CA) Humaitree House (Augusta, GA) ITSO Vegan (Grand Prairie, TX) Jackfruit Cafe (Los Angeles, CA) Jikoni Cafe (Norfolk, VA) Judahlicious (San Francisco, CA) Juju’s Vegan (Lincoln, NE) Juices for Life (New York City, NY) Kale Cafe (Daytona, FL) Life Bistro (Atlanta, GA) Lindiana’s Souther Vegan Kitchen (Houston, TX)  Lov’n It Live (East Point, GA) Majani (Chicago, IL) Meme’s Twisted Potato (Little Rock, AK) Munchies Diner (Santa Ana, CA) Natural Blend Vegan Cafe (Brooklyn, NY) Natural Oasis (Rochester, NY) Nola Vegan (New Orleans, LA) NuVegan Cafe (Washington, DC) Oasis Vegan Veggie Parlor (Boston, MA) One World Beat Cafe (San Diego, CA) Original Soul Vegetarian (Chicago, IL) Plant-Based Pizzeria (Atlanta, GA) Plum Bistro (Seattle, WA) Quickie Too (Tacoma, WA) Rahel Ethiopian Vegan Cuisine (Los Angeles, CA) Ras Plant Based (Brooklyn, NY) Rawtopian Bliss (Columbia, SC) Refocused (Baltimore, MD) Seasoned Vegan (New York City, NY) Senbeb Cafe (Washington, DC) Senses Vegan (Norfolk, VA) Simply Pure (Las Vegas, NV) Slutty Vegan (Atlanta, GA) Sol Sips (Brooklyn, NY) Soul Food Vegan (Houston, TX) Soul Good Vegan Cafe (Durham, NC) Souley Vegan (Oakland, CA) Soul Vegetarian (Atlanta, GA) Spoiled Vegans (San Diego, CA) Sprout Natural Choice (Catonsville, MD) Stuff I Eat (Inglewood, CA) Sunshine Vegan Eats (Buffalo, NY) Sunset Kava (San Diego, CA) Super Juiced (Oakland, CA) Sweet & Natural (Mount Rainier, MD) Sweet Soulfood Nola Vegan Cuisine (New Orleans, LA) T&T Lifestyle (Los Angeles, CA) Tassili’s Raw Reality (Atlanta, GA) The Greener Kitchen (Baltimore, MD) The GruB Factory (Baltimore, MD) The Land of Kush (Baltimore, MD) The New Vegan (Delray Beach, FL) The Nile Cafe (Philadelphia, PA) The Queen’s Table (El Paso, TX)  The Reizod Vegan Experience (Columbia, SC) The Southern V (Nashville, TN) The Veg Hub (Oakland, CA) The Vtree (Los Angeles, CA) Tri Lounge Cafe (New York, NY) Trio Plant-Based (Minneapolis, MN) Twisted Plants (Cudahy, WI) Two Mamma’s Vegan Kitchen (Oakland, CA) Uptown Veg (New York City, NY) Urban Vegan Kitchen (New York City, NY) V-Eats Modern Vegan (Dallas, TX) Vegan Mob (Oakland, CA) Vegans Are Us (Vineland, NJ) Vege-Licious Cafe (Nashville, TN) Vegetarian Restaurant by Hakin (Miami Beach, FL) Veggie Castle (South Richmond Hill, NY) Veg On the Edge (Santa Cruz, CA) Veltree (Charlotte, NC) Verdure Inc (Brooklyn, NY) Viva La Vegan (Atlanta, GA) Wasota Vegan Paradise (Austin, TX) Where It All Vegan (Columbus, OH) Whipped - Urban Dessert Lab (New York, NY) Black-Owned Vegan Bakeries Blackstreet Bakery (Portland, OR) Brewer Bakes (Indianapolis, IN + nationwide shipping) Brown Sugar Baking Company (Seattle, WA) Devi’s Donuts and Sweets (Long Beach, CA) Guilt Free Pastries (Memphis, TN + nationwide shopping) Heavenly Vegan (The Bronx, NY + nationwide shipping)How Delish HD (West Orange, NJ)Jalen’s Bakery (Fresno + nationwide shipping) Lush Life Vegan Bakery (Madison, WI + nationwide shipping) Mo’Pweeze Vegan Bakery (Denville, NJ + nationwide shipping) Shyah’s Vegan Bakery (nationwide shipping) The Uptown Vegan (New York, NY) The Vegan Doughnut Co. (Lakewood, OH) Vegan Dream Doughnuts (Atlanta, GA) Black-Owned Vegan Food TrucksBurger Hive (Fort Lauderdale, FL) Malibu’s Burgers (Oakland, CA) Mattie’s Vegan Eats (Kansas City, MO) Planet Vegan (Fresno, CA) Sassy’s Vegetarian Soul Food (Austin, TX) Vurger Guyz (Los Angeles, CA) Black-Owned Vegan Pop-Ups & CateringAmeen’s Foods (Los Angeles, CA) B.A.D. Gyal Vegan (Brooklyn, NY) Bams Vegan (Dallas, TX) Black Rican Vegan (The Bronx, NY) Blufox Co (Los Angeles, CA) Charlie’s Brownies (Los Angeles, CA)     CLR Trust (New York, NY) Deelish by Deedi (Baltimore, MD) Good Green Grubbery (Washington DC) Krafted Culture Catering (Los Angeles, CA) Lettuce Feast LA (Los Angeles, CA) Louisville Vegan Kitchen (Atlanta, GA) Maya’s Cajun Kitchen (Mesa, AZ) Merkaba Meals (Kansas City, MO) Naomi Vegan Meets (Hampton, VA)  Nanas A Vegan (The Bronx, NY) One Cup (San Diego, CA) Pescky Kitchen (Denver, CO + nationwide shipping) Plant-Based Papi (Portland, OR) Sabrosa Vegana (New York, NY) Sneak Eats (Mount Vernon, NY) Straight Up Fast Food (Los Angeles, CA) The Hood Bruja (Los Angeles, CA) The Remix (San Diego, CA) The Source (San Diego, CA)The Vegan Hood Chefs (San Francisco, CA) The Vegan Lion (San Diego, CA) The Vegan Spot (Kansas City, MO) Topknotch Vegan Vittles (Kansas City, MO) Two Vegan Sistas (Memphis, TN) Urban Soul Grill (Michigan & Ohio) Vegan Crave (Kansas City, MO) Vegan or Nah (Los Angeles, CA) Veg Nation (St. Louis, MI) Voodoo Vegan (Los Angeles, CA) We Be Grubbin’ (Bakersfield & Los Angeles, CA) Zizi’s Vegan Catering (Charlotte, NC) (list cred: VegNews)

Host Andrea Zeydelis begins her podcasting career and sits down with the creator of Denville Radio, Lenny LeFebvre (aka DJ LeFave).  Learn a little bit about Lenny's life as we take a trip down memory lane in this fun premier episode!

Local Veterans were honored on November 12, 2019 as they took part in a special program held at Valleyview Middle School located in Denville, NJ coordinated by Social Studies teacher Jennifer Faliveno and assisted by staff member Paula Kenah. 

Tony and special guest Pat go over all the beers they had at Fort Nonsense in Denville, NJ. Tony and Pat give their descriptor of the brewery, band of Brewthers and tell you what they are getting hopped up for. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Tony, Nick, and special guest Pat drive to Fort Nonsense Brewing Company in Denville, NJ to talk to the Aslanian brothers about their brewery, beers, the new NJ ABC regulations, and what it’s like to work shoulder to shoulder with your brothers. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Kristin and Tracy Pamperin, owners of The Urban Muse in Denville, NJ join us this week. They share with us how the events of September 11th led them to leave their corporate jobs to build a thriving holistic spa, as well as advice they've learned from their 15 years in the spa industry. You can follow them on Instagram @theurbanmuse Or book a service at: www.theurbanmuse.com Follow us on Instagram: @canyoufeelthatpodcast @healthymusclemovement @lmtanamaria

Tune in for Episode 2 of In Case of Emergency where Erik speaks with Superintendent Steve Forte of Denville Township Public Schools and Chief Christopher Wagner (Ret.) of Denville Township Police on the one year anniversary of the Parkland, FL school shooting and it's impact on school administrators and law enforcement. They also discuss how they built a terrific working relationship which translates to their school district and law enforcement personnel working very closely together on training and preparedness!

Fun Size started more or less in 1991, in Richmond, Virginia. The members consisted of James, Allen Brian, and Orice. They put out a few releases including a 7” on Fueled by Ramen in 97 called “The Process of Selling Out,” a play on the Black Flag record “The Process of Weeding Out” and also poking fun at Less Than Jake for recently signing to Capitol after Vinnie told James about all the undeserved flack the band was getting for signing to a major. In 98 they released “Glad To See You're Not Dead” and disbanded soon after. The band did, however, reunite in 2012 when guitarist Brian moved back to Richmond, VA and they released "Since Last We Spoke". If you haven’t had a chance to check out this album, then do so because it’s really good. Especially the song "End of the Road" which has been on heavy rotation on my Spotify playlist for months. I met these guys back in 98 on their last tour through NJ. My old band Lanemeyer played a show with them at JT Skate Zone in West Orange, NJ. We also did a mini-tour if you can call it that with James’ second band River City High which we also talk about in this interview. I reached out to him through Facebook to see if he’d like to talk about 96-2002 and he was more than happy to spend 2 hours discussing this time period. And here is what we talked about: Performing as a kid in front of his 5th grade class Did Richmond have hall shows? Tim from Avails advice on touring Getting signed to fuled by Ramen His pen pal in Denville, New Jersey Matt Red Leader The formation of River City High Big Wheel and Doghouse Records Dealing with the scene changing in the early 2000s Brett from the Juliana Theory Fun Size reuniting in 2012 to record an album and play shows And a ton more Before we begin, this week’s episode is sponsored by my animation company drive 80 studios. If you’re a marketing company in need of someone to turn your graphics into video then check out my website drive80.com to see some of my work.   If you’d like to support the podcast you can donate as little as $1 a month through Patreon by going to thiswasthescene.com and click on the button at the top of the page that says Click HERE FOR BONUS MATERIAL. As a Patron, you get access to bonus material that regular podcast subscribers do not.  OR you can do a one-time donation by clicking the DONATE button.  Feel free to subscribe, leave a review and share this with anyone who would love some nostalgia. With that said, let’s get started.

Our first guest is LEGEN (wait for it) DARY Porn Star Jesse Jane. Amazing sense of humor and super fun to talk to. She talks a lot about her butthole, and her new line of toys available at Dallas Novelty. Fort Nonsense Brewing then hops on the line. They're a brand new brewing company in Denville, NJ. Pops then pranks Canada again and almost get caught by mounties. We play a new game DNAsian.www.drinkingdirtyinjersey.com@drinkingdirtynjFacebook: Drinking Dirty in Jersey See acast.com/privacy for privacy and opt-out information.

We talk to Christine Allen, founder and owner of Mo'Pweeze Bakery about their delicious cupcakes and how she got started specializing in allergen free baked goods and making them so delicious. Mo'Pweeze has a storefront at 32 Broadway in Denville, New Jersey. "Mo'Pweeze Bakery is an Allergen Free & Vegan Bakery that produces products that are free of the TOP 8 main allergens and animal product. As a small batch bakery, Mo'Pweeze Bakery specializes in creating special moments for each of their customers. 100% vegan, and also free of the top 9 allergies, the bakery is also adept at creating special treats and custom cakes for other dietary needs. We bake tasty and delectable treats like cupcakes, cakes, breads, cookies and pies that are just as indulgent as regular bakery items. We never use any other products in our equipment to control cross contamination. We are ALWAYS dairy, eggs, peanuts, gluten, soy, tree-nut, fish, shellfish plus sesame free. We will never substitute an ingredient that contains any of these allergens. At request, we will also endeavor to find a substitute to accommodate other allergens by creating special blends. We routinely test our products to ensure that our products are allergen free and always Vegan!"

October 18, 2017 Mostly sunny today with highs in the lower 60s.  LEGALIZE MARIJUANA IN JERSEY? YOUR CHOICE FOR GOVERNOR WILL DETERMINE THAT When you go to the polls in November, you won't just be choosing Chris Christie's successor – your choice will determine whether or not recreational marijuana will be legalized in New Jersey. NJ.com says electing Phil Murphy means New Jersey will join eight other states in legalizing marijuana for people 21 and older. Meanwhile, electing Kim Guadagno means you still won't be able to legally smoke marijuana. WILL CLIMATE CHANGE REVIVE AN OLD IDEA: A REGIONAL COASTAL COMMISSION? The idea of forming a coastal commission was once again floated yesterday at a wide-ranging conference on the Shore of the Future in Trenton. NJ Spotlight says the idea was shunned more than three decades ago, but climate change could lead the state to accept that the issues posed by a changing climate far outstrip the ability of local communities to deal with the crisis on their own. AS NJEA CONTINUES FIGHT WITH SWEENEY, AFT GIVES ENDORSEMENT The American Federation of Teachers has endorsed incumbent Senate president Steve Sweeney's reelection, despite his ongoing feud with the New Jersey Education Association. NJTV says the decision to endorse Sweeney has put the AFT at odds with the NJEA, New Jersey's largest teachers union with 200,000 members, which has deep disagreements with Sweeney over public-employee pensions and other issues. NJ TRANSIT'S RAIL SYSTEM IS BREAKING DOWN MORE THIS YEAR NJ Transit trains have been breaking down more often in 2017 than they did in 2016, and are running fewer miles between failures than trains on the Long Island Rail Road or on Metro North. NJ.com says the trend isn't a new one. The agency's train, bus, and light rail fleet were already traveling fewer miles than they did in 2013 before breaking down. FEDS GIVE NJ TRANSIT GREEN LIGHT TO TEST SYSTEM TO PREVENT TRAIN CRASHES Meanwhile, NJ Transit has received conditional approval from federal regulators to begin testing its train collision avoidance system, know as positive train control, on the Morristown Line. The Record says the testing will begin on about 10 miles of track between Madison and Denville, and will not involve trains carrying passengers.

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

Matt Farber talks about game-based learning in his classroom and a new tool he loves: Twine. We're also hosting a giveaway contest of his new book Game Based Learning version 2. As Matt discusses Game-Based Learning, you'll hear:  Why game-based learning works  Matt's favorite example of game-based learning  How Matt got a month ahead in his history curriculum using Twine to make adventure games  Other ideas of how Matt uses GBL in his classroom  Other ways to use Twine in other subjects  Matthew Farber, Ed.D. teaches social studies at Valleyview Middle School, in Denville, New Jersey. Dr. Farber is an Edutopia blogger and cohost of Ed Got Game, on the BAM! Radio Network, and is a BrainPOP Certified Educator. He was a recipient of a Geraldine R. Dodge Teacher Fellowship and a Woodrow Wilson HistoryQuest Fellowship. Look for the new, expanded, revised edition of his book, Gamify Your Classroom: A Field Guide to Game-Based Learning -- Revised Edition (Peter Lang Publishing, 2017), To learn more, please visit http://matthewfarber.com A full transcript of this show and the show notes are available at www.coolcatteacher.com/podcast as well as details on entering this month’s giveaway contests.

Our guest here in Episode 26 is Dr. Martin Gibala, the author of the book, The One-Minute Workout, Science Shows a Way to Get Fit, Smarter, Faster, Shorter. Martin Gibala, Ph.D., is also a professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario. His research on the physiological and health benefits of high-intensity interval training has attracted immense scientific attention and worldwide media coverage.  Dr. Gibala and Adam Zickerman compare and contrast the high-intensity interval training as Dr. Giballa explains in his book with high-intensity strength training performed at all 7 InForm Fitness locations across the US.For The One-Minute Workout audio book in Audible click here:  http://bit.ly/OneMinuteWorkoutTo purchase The One-Minute Workout in Amazon click here: http://bit.ly/IFF_TheOneMinuteWorkoutDon't forget Adam's Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution.  You can buy it from Amazon by clicking here: http://bit.ly/ThePowerofTenTo find an Inform Fitness location nearest you to give this workout a try, please visit www.InformFitness.com.  At the time of this recording, we have locations in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg and RestenIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. For information regarding the production of your own podcast just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.comThe transcription for the entire episode is below:26 Life is an Interval Training Workout InForm Fitness - The One Minute WorkoutAdam: Dr. Gibala, you have this book with an eye-raising title called the One Minute Workout, and the argument, if I may,  is this. That what you're saying is the benefits we gain from traditional two and a half hours of recommended a week exercise with moderately intense exercise, also known as steady state exercise, can also be obtained with just one minute of extremely intense exercise. Now for many this sounds too good to be true, and I'll allow you to explain how these exercise benefits can be obtained in just one minute. Now before you do that, maybe we should start with what are the benefits of exercise that we're looking for?Dr. Gibala: We're mainly interested in three primary outcomes, one being cardiorespiratory fitness so, of course, that's the cardio health that everybody normally thinks about. The ability of the heart, lungs,  blood vessels to deliver oxygen to muscle. We know that's a really important measure for athletes, but it's equally important for health. We also look at skeletal muscle health, so we'll take biopsies and look at the capacities of muscles to use the oxygen to produce energy, so we like to think of that as a measure of muscle health, and we'll also measure health-related parameters like insulin sensitivity, as well as things like blood pressure. So we're looking at a range of physiological markers that translate into improved health outcomes, and we know that any type of exercise is beneficial for all of those parameters. We're of course interested in time efficient versions to produce those benefits.Adam: Exactly. So speaking of those time efficient ways, you have termed it high-intensity interval training and would you agree with that? That's the official term for the protocol?Dr. Gibala: Absolutely. Why I just raised my eyebrows a little bit, it's been around of course since the turn of the century so high-intensity interval training is rediscovered every decade or so and that was my only reason for doing that.Adam: Got you, you're right. So how can these benefits be obtained in one minute, using the sensory old protocol?Dr. Gibala: So where the title of the book comes from is work in our lab where we've had people do as little as three twenty second hard bursts of exercise, so that's the quote unquote, one-minute workout. Now typically that's set within a timeframe of about ten minutes, so you have a little bit of warmups, cool downs, and recovery in between, but as you alluded to in your intro, we've shown that that type of training program so one minute of workout done three times a week can confer at least over several months, many of the benefits that we associate with the more traditional approach to fitness. So in our recent study where we directly compared that type of protocol to the hundred and fifty minutes a week of moderate-intensity training, the improvement in cardiorespiratory fitness was the same over three months of training. The improvement in markers of muscle health was the same, and the improvement of insulin sensitivity was the same as well. So in our lab when we made these head to head comparisons, we have some pretty compelling evidence I think at last over a couple of months, you can reap the benefits that we associate with a more traditional approach with these short, intense workouts.Adam: Let's talk a little bit more about these intense workouts. I'd like you if you will to take us back to turn of the century, 2004, when you were brainstorming with your grad students. Can you please tell us about that first experiment, and what did those muscle biopsies show? Since your first study, as a follow-up, have the results been repeated in similar studies and with other independent labs as well?Dr. Gibala: Yeah, so I guess our work at the turn of this century was influenced by work from a hundred years prior and part of my interest in this topic was I teach a course in the integrated physiology of human performance, and my students are always interested in the training regimes of elite athletes. They would wonder why do these elite endurance athletes, world champions, Olympic distance medal winners, train using these short, hard sprints. So in short, how can short, hard sprints confer endurance capacity. So that really influenced our thinking, and we wanted to ask the question well how quickly can you get these benefits, and how low can you go? We've subsequently gone lower, but at the time, there was a very common test and physiology known as the Wingate test, I'm sure you're familiar with it. It's a test that involves thirty seconds of all-out exercise on a cycle odometer, and we knew that Wingate training was effective from some other studies, but we said okay, let's have people do just six training sessions over a period of two weeks. So we argued back and forth about the number of Wingates, and how long we would have the training program last, but we settled on this very simple design; a two-week study with six sessions of interval training over the two weeks, and our primary outcomes were endurance capacity, so basically how long subjects could ride a bike until they fatigued, and muscle biopsies to look at those measures of muscle health. Lo and behold after just two weeks of training, we found a doubling of endurance capacity in the recreationally trained students, and so it was a very dramatic illustration of the potency of these short, hard workouts, to confer endurances like benefits. Since then, we've continued to push the envelope I guess in terms of how low can you go, and our work has extended out to less healthy individuals, so we've done work on people with type two diabetes, and of course have been very pleased to see other laboratories around the world replicating and extending these findings as well.Adam: We're going to get to that, what you're referring to now, with Catarina Myers work for example, that you mentioned in later chapters. What I wanted to ask you was when you said, what I want to point out right now, what you said is that you're seeing these incredible improvements and you said that study lasted two weeks. That is mind blowing. Two weeks to have those changes occur? So first of all,  I want to point out number one that that is mind blowing, secondly have you done other studies where you would do it for longer than two weeks and have those changes gotten better even after two weeks, or do they just basically stabilize at just being fantastically endurance but you're not seeing it continually — like a straight line, maybe it's more of — obviously it plateaus a little bit eventually, but anyway what do you think?Dr. Gibala: Our longest studies have gone out to a couple of months, so I think you continue to see improvements but the rate of improvement starts to decline. So in some ways it's a microcosm of what happens with any training program, the longer you do it, there's points of diminishing returns and of course, that can be very frustrating to people and it leads to periodization and all these techniques that we use. In short, you get a lot of benefit early on, so there's a tremendous boost of fitness early on, and like I said, a point of diminishing returns after that so it's not a continuous straight line. I think that's one of the benefits of interval training is you can get a boost in fitness very very quickly, and in some ways that helps with lots of other sports and events that you might want to take on after that, but you get this rapid boost in a very short period of time.Adam: Great, so now let's get to who I just mentioned a little bit earlier, Catarina Myers. The German cardiovascular physiologist who did some important research trying to answer this question: what sort of exercise can substantially slow and possibly even reverse the age-related loss of our cardiovascular function?Dr. Gibala: Catarina Myer, and actually the history there is fascinating because some of her training dates back to other classic German researchers. The Germans have had an interest in this since at least the late 1950s. Catarina Myers worked in the late 80s and early 90s — what was particularly unique about her work is she was applying interval training to patients with cardiovascular disease. So in a cardiac rehabilitation setting, these individuals who had had a heart attack and what was the best way to train these individuals to improve their function,improve their heart capacity. So it was quite revolutionary at the time because it'll go back 30 or 40 years, if an individual had a heart attack, they were basically told to take it easy, right? Lie on the couch, don't challenge past your system because you were worried about subsequent adverse events, and so Myers' work, she had cardiac patients exercise at about 90% of their maximum heart rate for typically about one minute at a time, with a minute of recovery, and she showed very profound improvements in their health outcomes and cardiovascular parameters. So she was a real pioneer I think in applying interval training to disease populations, and in particularindividuals who have cardiovascular disease, and since then, her work has expanded. In Norway for example, there's another large research center that's doing a lot of this work. It's quite common to incorporate interval training in cardiac rehabilitation settings now. Adam: It's breaking major paradigms there, to think that you could apply high-intensity exercise to somebody that just had a heart attack. It's fantastic. I'm familiar with Dr. Myers work actually. One of her papers in particular was this paper that she published in 1997. This paper was showing that of three groups, only the group that performed very intense exercise at 80% of their max were able to improve their cardiovascular function. So she had another group at 60% of their max and the control group didn't do anything, and neither one of them showed the kind of the improvements. These kinds of improvements I'm talking about is increased venus return, decreased systemic vascular resistance, an increase in cardiac index, and an increase in stroke vine. Now these are consistent with her other research that you were talking about because she did a lot of these, and what struck me about this particular one is that these cardiovascular improvements in function were done on a leg press. They weren't done on a bicycle, they were done on a leg press, so my question is do you think high-intensity resistance training can also be used to change our physiology? That it can improve our endurance, our VO2 max, and citrate synthase for example, if you were to do a muscle biopsy. The same way as say a bicycle or a treadmill.Dr. Gibala: I don't think you get the same effects, but it's going to depend on the protocol there. I think without question, high-intensity resistance exercise can be applied in an interval training manner, especially if you keep recovery durations short, and you can see some aerobic improvement. There's research to show that interval style resistance training can improve cardiorespiratory fitness, can boost some mitochondrial enzymes, can improve other health-related indices as you alluded to. My personal opinion is that a varied approach to fitness is always going to be best, and I don't think you're going to see the same cardiovascular fitness improvement with interval based cycling as you might see with high-intensity resistance exercise, but of course, the gains in strength or hypertrophy that you might see with the bike protocol are going to be markedly lower as well. So I think high-intensity resistance training applied in an interval based manner can sort of provide multiple benefits. You can get a cardiovascular boost and obviously get muscular strengthening, and some hypertrophy benefits as well.Adam: So you think the high-intensity strength training protocol is really a separate and distinct program?Dr. Gibala: I do. I think the resistance exercise element is different there, and so the stimulus for adaptation is not going to be exactly the same. Adam: Has that been tested? Have you compared let's say a Wingate type of protocol with say somebody doing a high-intensity strength training program where you're doing one set to failure with major compound movements. You're going from machine to machine with the heart rate staying elevated, and each rate is going to at least 20 seconds of what you would probably consider an interval. Like a twenty-second sprint, those last twenty seconds on the leg press ,for example, are pretty darn intense as well. Do you think it would be worthy of comparing those two types of protocols to see if you get the same benefits and improvements in citrate synthase that way, VO2 max, etc?Dr. Gibala: Yeah, I think without question it would be. Of course,we can come up with all of these comparisons that we would like and there are only so many ways that you can do it in the laboratory. When you do a Wingate test for example, we know that there's no stimulation of growth pathways, so if we look at [Inaudible: 00:13:35] signaling and some of these pathways that we know lead to skeletal muscle hypertrophy, even though Wingate test is perceived as very demanding, the relative resistance on the leg, or the relative stress on the leg is quite low as compared to heavy resistance exercise. So with most forms of cardio based, high-intensity interval training, you're not seeing growth of muscle fibers because the stimulus is just not sufficient to provide the hypertrophy stimulus. Now when you do high-intensity resistance training, as you alluded to, especially with short recovery periods, you maintain the heart rate so it's elevated, you can see improvements in cardiorespiratory fitness in addition to the strengthening and hypertrophy elements as well.Adam: I'm with you on that. I think you're right. What would you think for example, we don't know everything yet about how low we can go and the style, what tools we use for these things. I'm wondering, knowing what we know at this point, what would you think would be the perfect — for somebody who is pressed for time and doesn't have the time to put the recommended 150 minutes a week into it. What do you think would be perfect, do you think maybe two interval training workout sessions a week with some high-intensity strength training? Like what are you doing, what do you recommend to a relative of yours that just wants to get it all, and what do I need to do?Dr. Gibala: Obviously an open ended question and it depends a lot on the specific goals of the individual, but I'll sort of take the question at —Adam: Not an elite athlete. I know you work with a lot of elite athletes, we also have the population that Myers works with. Your typical person, your middle aged —Mike: Busy professional who just wants to be in shape and have the markers that you were talking about before.Dr. Gibala: If they want the time efficiency aspect — you alluded earlier, what do I do. I'm someone who trains typically every day, rarely are my workouts more than thirty minutes, and I typically go back and forth between cardio style interval training, my go to exercise is a bike. I can't run anymore because of osteoarthritis in my knee, so typically three days a week I'm doing cardio cycling. As the weather starts to get nicer it's outside, but typically in long Canadian winters, it's down in my basement. 20-25 minutes of interval based work for primary cardiovascular conditioning. The other days are largely body weight style interval training, I sort of have the classic garage set up in the basement. I've got a weight rack, I do large compound movements to failure, pushups, pull-ups, and so that's typically the other three days of the week. Usually a rest day a week, or I'll play some ice hockey as well. That's something that works really well for me, so I think for individuals, I would recommend that style of approach. If you're someone that can mentally tolerate the demanding nature of intervals, because let's be realistic here, there's no free lunch at the end of the day, but if you want that time efficiency, high quality workout, then I would recommend that alternating pattern of some sort of cardio style interval training with some sort of full body resistance style training. If you're really pressed for time and you have maybe three sessions a week, then using all interval based — maybe two resistance sessions and one cardio or vice versa. Obviously a lot of the work that you advocate is showing tremendous benefits with even one session a week, and maybe even two sessions a week in terms of that quality of style training.Adam: The search continues. Like you said, it depends on a lot of things, goals, and body types, genetics, response to exercise, and even somebody's neurological efficiency. So I get that, and the question always is when we work with thousands of individuals on a monthly basis, do you mix intervals with their strength training, how much of it, balancing all of this with their schedules, with their schedule, with their lifestyle. Are they stressed out, max type A people, do they get enough sleep. So that's why it's so valuable to talk to you, you're on the cutting edge of doing a lot of this stuff and trying to incorporate research into somebody's every day life is the art and trick to all of this I think. Until we keep learning more and more.Dr. Gibala: Absolutely, and sometimes the most fundamental questions science still doesn't have the answers to which is quite ironic, but you're right. The book was written really as an effort to translate the science around time-efficient exercise. As you all know, the number on cited reason for why people don't exercise is lack of time. Nothing wrong with the public health guidelines, based on really good science, but 80% of us aren't listening and the number one barrier is time. So if we can find time-efficient options so that people can implement this style of training into their every day life, we think that's a good thing. The more menu choices, the better. The more exercise options the better, because then ideally, people can find something that works for them, and there's no ‘one size fits all' approach.Adam: That brings me exactly to the next thing that I wanted to talk about. It's this idea that we're being told we need 150 minutes. That's two and a half hours a week to work out, and you make a very interesting point in chapter five of the One Minute Workout. You say despite knowing that exercise has all these near magical qualities, approximately 80% of the people from America, Canada, and the United Kingdom don't get the recommended 150 minutes that they need, and you say that's a problem. You point out something very interesting, I didn't know this, it's very cool. You point out that lifespan has jumped ahead of our health span, and I'd love for you to tell us what the difference is between lifespan and health span and what that means.Dr. Gibala: Yeah sure. So lifespan is just that, how long you're going to live, but health span encompasses — I call it how close to the ceiling you can work. So basically you want to live a long life, but ideally, you want a long, healthy life as well so you can think of it as functional capacity in addition to longevity. I think most of us, you want to live as long as you can and as my grandmother would say, you sort of fall off the perch right at the very end. In a high standard of living, a high quality of living, so that you can do all the things that you like as long as possible and so exercise I think is a tremendous way to do that. You bring up a good point, that as we age, perhaps there's a little shift there. Obviously, strength is important and cardiorespiratory fitness is important, but especially as we start to get older, functional strength is really important. If you look at what's going to keep people out of assisted living, it's basically can you squat down and go the toilet and get up from that.Mike: It's getting off the floor, exactly.Dr. Gibala: So functional training to maintain lower body strength, that's what we're talking about in terms of health span. You may be living a long time but if you need all this assistance in order to get by, that's not necessarily a high standard or quality of living. So that's what we're really talking about here and improving both of them.Adam: So think about this. Despite knowing how important it is to put those 150 minutes in because you're going to have this life of misery and your health span is going to be horrible, people don't do it. You quote this guy Allen Batterham from Teesside University in the United Kingdom, who says that we have, I'm quoting him — actually quoting you quoting him, that we have this perverse relationship with exercise. So here we are, we know what we have to do but we don't, and this is where high-intensity training is so cool because — well first of all, why do we have this perverse relationship with exercise?Dr. Gibala: There's a multifaceted answer. I think Allen made the observation that we have hunger pains to get us to eat, so there's that innate biological drive. For reproduction, there's a sex drive, but there's not necessarily this innate biological drive to be physically active and that was the perversity that Allen was making the point, that even though it's so good for us. Obviously, you can take the evolutionary perspective and for the vast majority of human civilization, we had to be physically active to survive. We had to either sprint and hunt down an animal and kill it and eat it, or you had to spend a long time gathering food. Especially over the last hundred years or so, we've done a great job of engineering physical activity out of our lives through the ways we designed cities and — so now we basically have to make time to be doing this activity that's so good for us, and ironically we seemingly don't have time to do it. Clearly an excuse for a lot of people, you just look at time spent on social media, but a lot of lead very busy, time pressed lives so we're looking for more efficient options to be able to fit all of that other stuff into our day, and I think this is where intervals can play a really big role.Adam: Exactly, it's fascinating. So keeping this exercise avoidance issue mind, what has your friend and exercise psychologist, Mary — how does she pronounce her last name — Jung, I'm assuming there's no relationship to the psychiatrist Carl Jung. What did she discover and what was her advice, because you talk about that she has these five tips for starting an exercise program.Dr. Gibala: Sure, and I'm not a psychologist — what I tried to do in the book was consult with some other experts, and there's a real rift right now, as we make the point in the book, around the potential application of high-intensity interval training for public health, there's sort of two schools of thought. The traditional school of thought would be that people aren't going to do this because if exercise is intense, they find it uncomfortable, they're unlikely to do it and stick with it, but there's a whole new school of thought and Mary epitomizes this. We're saying wait a minute, continuous vigorous exercise is very different from vigorous exercise where we give people breaks, and especially if they don't have to do very much of it. So Mary is very interested in issues of motivation, mood, adherence; what keeps people to stick with healthy behaviors, and her research is showing that a large number of people actually rate the enjoyment of interval exercise higher, and they would prefer this type of training and they're more than willing to make this type of tradeoff between volume and intensity. So if they have to do less total work, they're more willing to work hard for short periods of time. We get this habit, Mary makes the point that if people can't do 30-45 minutes of continuous exercise, they consider themselves a failure, they might beat themselves up a little bit. She's like wait a minute, even if you can do a few minutes of exercise, take a break, do it again, let's celebrate that. So rather than beat yourself up, view it as I'm an interval training, I'm doing this type of training that elite athletes have used for a long time. It's sort of turning a negative into a great message.Mike: For us, failure is the only option.Adam: When you were talking about this in your book and talking about her work, I was screaming amen, because for twenty years that I've been in the high-intensity business myself, I'm seeing the same thing. So many people would much rather do this, in a much briefer time and get it over with than drag it out all week long. I remember when I told my mom twenty years ago that I was going to do this for a living, and she knew that I was a little nutty when it came to high-intensity work and she said Adam, people are not going to workout that hard, you're nuts. I would never workout the way you workout. Granted I was doing crazy like Crossfit stuff, high force, dangerous stuff. I've created a more gentler, kinder way of doing that but nonetheless, it was really intense but much shorter. I said mom, I don't know, I think if someone thinks they're going to be — number one safe, and getting it over with even though it's more intense, I think they're going to do it. I said wish me look, because I'm going for it, and by the way I'm moving back into the house because I have no money. Anyway I moved out a year later. I didn't know about Mary Jung's work, and I was reading in your chapter I was like see mom, I told you there's proof now.Dr. Gibala: In some ways science plays catch up a little bit. You alluded to the fact that you've been doing it for twenty years, so people are seeing this in real life and again the book was really just an effort to say there's some gaps in the science, but here's science to hopefully validate what a number of individuals are already doing, but they can point to this and say see it is backed up by science. So it was really an effort to translate that science into a message, that hopefully people can find in an accessible read, and hopefully in a compelling manner as well.Adam: So without getting into every single work that you describe because you get into a whole different number of variations, maybe you can just give us two typical ones that you would recommend for someone who really has never done intervals before, and how would you get them started?Dr. Gibala: As crazy as it sounds, we have a workout that's called the beginner which is just. So if we have people who are completely new to interval training, we'll just say just get out of your comfort zone. Don't try to go from zero to a hundred overnight, but just push the pace a little bit and back off. It's based on research that shows that even interval walking is better for people at improving their blood sugar, improving their fitness, improving their body composition, as compared to steady state walking. So that's about as simple as it gets, interval based walking, but it can really effective. One of my favorites is the 10x1 which is workouts based on Katarina Myers' work, so it's twenty minutes start to finish. Not super time efficient but it's not a 45 minute jog either, and I like that workout — so this workout involves ten one minute efforts at about 85 or 90% of your maximum heart rate, so you're pushing it pretty good but you're not going all out, and that workout has been applied to cardiovascular patients, diabetics, highly trained athletes as well, so it's a type of workout that can be scaled seemingly to almost any starting level of fitness. It's also then I think the type of workout that can be scaled to other approaches as well, so if you want to bring in resistance type exercise, it's a little more suited to that type of protocol as well, and then, of course I love the one minute workout as well because it's so effective and so efficient. We've had people do the one-minute workout on stairs now, just three twenty second bursts of stair climbing. Again, you can do it anywhere, in your apartment, in your office complex, showing that you get a big boost in fitness with that type of workout as well. So those lower volume workouts I think, they're in your wheelhouse I'm sure and really resonate with some of the stuff that you've been applying for a long time now.Adam: Yes, and I'm so glad that your research has been making me realize that my life decision twenty years ago, my instincts weren't so off, so thank you so much.Dr. Gibal: To go back to this idea that the public health guidelines, only 20% are listening. For those folks who say people won't do this, I would point at the ACSM, worldwide fitness trends for the last couple of years. Interval training and body weight style training, on the top, two or three many years running now, so I think there is a lot of interest in this type of training, if only to provide people with more options number one, and on those days when they are time pressed and might otherwise blow off their workout, no. Even if you've got fifteen minutes, you can get in a quality training session.Mike: Everybody sees the trends, the New York Times with the seven-minute workouts, the bootcamps, you can see all the chatter. Fitting Room is one of the things that they have in New York City, I don't know if it's beyond New York City but what we're trying to present is a safe option for creating that exact same stimulus in the same time.Adam: Especially when the safety is around weight training. So all the weight training injuries, so it becomes even more important when you have weights attached to your body to make that intensity safer. Dr. Gibala: Absolutely and you're spot on there. I think maybe it's a little bit easier for some people to apply these cardio style workouts on their own, but getting qualified instruction from people who know what they're doing is really important, especially when it comes to the resistance based stuff.Adam: So now, you end your book with a nutrition chapter and I don't know, weight loss. I've never really put too much credence in exercise for weight loss, it's generally a diet thing, but there's definitely a synergy if you will, an approach. If weight loss is part of your goal, and I always joke around, only half joking around because there is truth to this, that a lot of people that do these high intensity workouts and workout in general, they always that I'm concerned about my cardiorespiratory health, but if I told them that it doesn't help your cardiorespiratory health — or actually if I told them that it doesn't help them lose weight, they just wouldn't do it. They say they care about their heart, but really if they found out that they're not going to lose any weight doing this, they walk out the door. So let's face it, we all care about losing weight and what is the contribution of high-intensity interval training to weight loss and is there a one-two punch with high-intensity interval training and diet. And sorry if the sirens in New York City are overpowering me.Dr. Gibala: It's fine, and I agree with you, whether it's 90/10, whether it's 80/20, clearly the energy inside of the equation is much more important. Controlling body size, body composition through diet is the primary driver there. Exercise can play a role with weight loss maintenance I think over time. High-intensity interval training just like it's a time efficient way to boost fitness, it's a time efficient way to burn calories, but the primary driver is still going to be nutrition, and so we've shown in our lab that a twenty minute session of intervals can result in the same calorie burn as a 55 minute of continuous exercise, so again, if you're looking for time-efficient ways to burn calories, intervals can be a good strategy there. Personal trainers talk about the after burn effect, this idea of a heightened rate of metabolism in recovery. It's often overstated but it's real, we've measured it and demonstrated it in the lab, but again, they're small. As you all know, the key controlling variable there is the nutrition side and you use the exercise side to help maintain that over time, and it's mainly important about cardiorespiratory fitness but you're right, the people are still interested with how they look in the mirror, absolutely, all of us are.Adam: I'm sorry, it's not going to be in your exercise camp. Exercise does a lot for us, but we put too many attributes on exercise's shoulders if you will. Let's leave that one off please. It does enough, you don't have to also ask it to lose thirty pounds.Dr. Gibala: People think you exercise to lose weight and that's what confers all the fitness benefits. We like to just remind them, there's that straight line between exercise and fitness, regardless of the number on the scale, and if you want to attack that number on the scale, you've got to make changes on the diet side. Adam: I appreciate all your time, and I've been monopolizing the whole conversation. I'm just curious if Tim or Sheila or Mike had any other questions or comments they'd like to make before we wrap this up?Tim: Sure. If you don't mind Dr. Gibala, one of the questions that I had was for somebody middle aged to pick up this high-intensity interval training, HIIT, what are some of the risks involved for somebody that says look, I haven't worked out in years, I want to get started. You mentioned earlier a beginner program but what are some of the risks you'd be looking out for?Dr. Gibala: The first one is our standard advice is always that if you're thinking about starting or changing your exercise routine, you want to check with your physician. We're doing a study right now with interval training in people with type two diabetes, and most of these individuals are fifty, sixty years old, many of them are overweight. So the first thing is they go through a full, exercise stress test cardiac screening. Now that's obviously in a research setting, but I think checking with your doctor is always good advice on the individual level, because that's going to potentially catch something, or maybe there's an underling reason that you might not be cleared to engage in vigorous exercise so let's get that out of the way. That being said, interval training has been applied broadly, in many different ways, to all of these people that we were talking about. Cardiovascular disease, type two diabetes, metabolic syndrome, elderly individuals, and so I think there's a type of program interval training that's suitable for just about anyone. I go back to my earlier comments, you want to start out easier, so don't go from being on the couch to the one-minute workout of sprinting up stairs as hard as you can. Progress to that beginner workout or maybe the 10x1 or some of these other workouts that we star in the book. Again, it sounds like common sense and it is. Start out slow, build, progress from there. So the risks, exercise carries a transient risk. Let's be realistic about that and so when you're engaged in exercise, your risk of having a cardiac event is slightly higher, but the other 23 and a half hours of the day when you're not exercising, your risk is markedly lower. So if the choice is even a single weekly bout of high-intensity exercise or nothing, you're much better off doing the exercise. Here in Canada, you read the high-profile reports of the ice hockey player skates on a Friday night in a beer league with his buddies, and occasionally there's these one off tragic events were someone has a heart attack and dies on the ice. Very tragic for this individual and people get scared of exercise and it's like no on the big picture level, if you look at the epidemiological studies they will tell you that single weekly bout of exercise is protective in terms of reducing your risk of dying, but again, at the individual level, you want to make sure that you're probably screened and cleared to begin with.Adam: That was a point you made in your book and I thought it was great.Dr. Gibala: We talk to some of these people who write the exercise guidelines, who deal every day — we talked to Paul Thompson, who is an expert exercise cardiologist and that's the point that he made. He said that if your choices are remaining sedentary or doing HIIT, do HIIT. If you're an older individual with some risk factors who is not time pressed, then maybe consider the moderate approach, but that message doesn't resonate with a lot of individuals so I think as an individual, get checked by your physician, but people don't need to be afraid of interval training. It comes in lots of different flavors, and there's a flavor in my mind that's suitable for just about anyone.Mike: Right. Are there any known cardiac conditions where you have to be concerned about it that we know about? Valve or something?Dr. Gibala: I'm not a cardiologist but certainly some schemas, some unstable anginas, things like this where those are really high-risk individuals that need to be carefully monitored, but I point to the fact that there's a lot of cardiac rehabilitation programs now that are incorporating interval exercise and resistance exercise on a regular basis.Mike: You spoke before about how you get a new boost. Like if you're doing intervals for the first time you get a boost, and after a while, it goes up and then there's some diminishing returns after a while. With your studies, with your experiments there, if you vary the stimulus, like say you do the beginner for a while, and then you find that you plateau. Have you shown that you just do a different interval workout and a new boost will happen?Dr. Gibala: I think a varied approach is always going to be best. I think there were take some clues from the athletes again. Periodized training over the course of a season really is just about changing up workouts, hitting the body in different ways, and it's just a common sense strategy that even average, recreational based people can incorporate. So yes, stick with a program for a bit of time, and then vary it up, or if you want, change the interval workouts every week, but the body thrives on variety. After a while, anyone is going to get a stale doing the same thing, so that's why I think that varied approach to fitness is always going to be best.Sheila: Adam actually asked the question that I was going to ask. It's the question that most girls usually want to know about is burning fat. What I have a question about is are there any apps that you know of or do you have an app? Like I love apps, like you go outside and you have your phone and your headphones, like is there an app to do these different types of interval training?Dr. Gibala: There are, a ton of them. Personally, I don't use a specific one, but even recently I've gotten this question on Twitter so I've answered it a number of times and just pointed to a few sites that have the top ten best interval training apps. I think you can find a lot of them out there and it makes it easy. You sort of short your brain off and you just go when it says to go, and you back off when it says to stop. There's lots of options out there.Sheila: Exactly, great. So I'll check that out and maybe we'll list them in the show notes here.Tim: How about rest and recovery, Dr. Gibala? Here at InForm Fitness, we go and workout once a week, we workout hard for 20-30 minutes, and then we take that week off to recover and prepare for that next workout. With this interval training, do you have any recommended rest and recovery periodsDr. Gibala: I think it comes back to the intensity interval, so the more intense the nature of the training, the longer the recovery needs to be. It depends a little bit on if you're talking about training for performance, training for health, so there's all those variables but I think as a general rule of thumb, the more intense the interval, the longer the period of recovery that you're going to need, and the more intense the interval training session, the longer the recovery days in between you might need. Again, it's really individual then in terms of what you're specifically looking for, especially if it's just general health or if it's performance.Tim: So if somebody is near an InForm Fitness or decides to do this somewhere else perhaps, they can just listen to their body if they don't have a trainer.Dr. Gibala: Again, lots of common sense stuff but it's common sense for a reason. It makes a lot of sense.Adam: That's a great way we can wrap it up I think, that says it all right there. This whole workout just makes sense, this whole idea that it's the intensity over duration. Dr. Gibala: The other moniker we've come up with is life is an interval training workout. We don't just sort of plod through life like this, you run to catch the subway or whatever, so I think this alternating pattern, alternating energy demands, interval training rewards that. Adam: Well thank you so much, I really enjoyed this talk. I appreciate your work so much. Don't retire anytime soon please, keep going, there's still a lot to find out, and I hope we can stay in touch.Dr. Gibala: Pleasure to speak with all of you, I really appreciate the opportunity to be on the show and the great, insightful questions. Thanks for this opportunity.  

Adam Zickerman discusses his 90-day journey of religiously dedicating himself to following a ketogenic diet here in Episode 25 of the InForm Fitness Podcast.  Adam reveals the challenges of sticking to the ketogenic diet along with some misconceptions and the dramatic results.Here is a link to the website Adam mentions in this episode:  http://eatingacademy.com/nutrition/ketosis-advantaged-or-misunderstood-state-part-i Don't forget Adam's Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution.  You can buy it in Amazon by  clicking here: http://bit.ly/ThePowerofTenTo find an Inform Fitness location nearest you to give this workout a try, please visit www.InformFitness.com.  At the time of this recording we have locations in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg and Reston.If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. For information regarding the production of your own podcast just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.comThe transcript to the entire episode is below: Adam: You know when you're wearing clothes, my lean muscular build, it's hard to know that I was getting a little bit of a spare tire underneath them, but I was getting a little bit of a spare tire, but besides that, there were two things. One, my chronic back problems which you covered last episode, and I wanted to do whatever I could to ameliorate these back issues. Consistent and safe back exercises are one of them, and the other thought I had was maybe my diet is affecting my back, because I was reading a lot about the typical American diet and it's inflammatory. I'm thinking I might have an inflammation issue going, my back keeps going into spasm, it's probably chronically inflamed. If I can not only exercise my back properly but maybe reduce my chronic inflammation, that might be my answer. Tim: InForm Nation, welcome to episode 25 of the InForm Fitness podcast. Twenty minutes with New York Times bestselling author, Adam Zickerman and friends. I'm Tim Edwards with the InBound Podcasting Network and a client of InForm Fitness. Joined as always by Sheila Melody, Mike Rogers, and of course Adam Zickerman. Okay team, at the time of this recording, spring has just sprung, summer is just a few months away, and I'm sure a good portion of InForm nation is already thinking about summer which means they're thinking about slimming down a little or in some cases a lot, so dieting is on their minds. We've all heard of, and I'm sure participated, in at least a few nutrition plans, like the paleo diet, the Atkin's diet, or the one that I really enjoyed a few years ago was the slow carb diet from Tim Ferris. Most recently I had tremendous success by just eating cleanly as you describe Adam in chapter three of your book, Power of Ten: The Slow Motion Fitness Revolution.So Adam, you visited LA. just a few months ago when we recorded the Adam in LaLa Land episode and frankly, you looked extremely fit. So in the last episode, you mentioned that we're going to talk about a diet that you've been on for the last X amount of days, and my question is why did you even consider going on a diet in the first place because you don't look like you need to go on one.Adam: I picked up a few lessons from my female friends and I know how to dress to hide it.Tim: You wear Spanx, that's what you're telling me?Mike: Spanx and New York black. Everyone in New York knows how to hide it.Adam: Hide our emotions.Tim: You don't hide your emotions in New York, come on.Adam: The people in L.A want to hide their emotions.Tim: We're the passive aggressive ones.Sheila: Oh no, we want to talk about our emotions.Tim: That's down in the south where they're passive aggressive, but anyway, we digress. You mentioned the diet, and here's a guy, the guru, the InForm Fitness and you're fit. So what prompted you to go on a diet?Adam: I'm so glad you asked me that question, because you know the other question I get asked in a similar vein is why do you work out Adam, you look great. Sheila: You say because I never want to look like you.Adam: That just reminded me of something Yogi Bear once said. Nobody goes to that restaurant anymore, it's always too crowded. So listen, why did I go on this diet. Well first of all, diets are not always about weight loss, fat loss. Diets are about health, or they should be. Now I know that anyone who goes on a diet, their number one concern is I want to lose body fat, which is a noble goal because being overweight has health problems associated with it. Now I did want to lose a little weight first of all, because I always said that I hide it well half-jokingly, because the other half, I did need to lose a couple of pounds and it is true that when you're wearing clothes, my lean muscular build, it's hard to know that I was getting a little bit of a spare tire underneath them, but I was getting a little bit of a spare tire, but besides that, there were two things. One, my chronic back problems which you covered last episode, and I wanted to do whatever I could to ameliorate these back issues. Consistent and safe back exercises are one of them, and the other thought I had was maybe my diet is affecting my back, because I was reading a lot about the typical American diet and it's inflammatory. I'm thinking I might have an inflammation issue going, my back keeps going into spasm, it's probably chronically inflamed. If I can not only exercise my back properly but maybe reduce my chronic inflammation, that might be my answer. So for years, I've been reading about the ketogenic diet, and for years I was poo-pooing it.Tim: Why?Adam: Because I had a vast misunderstanding about what a ketogenic diet was. Basically using ketones for fuel. I'll get into what a ketone is a little bit later, but my understanding of ketones was when your body is using ketones for fuel, or if you're producing a lot of ketones, I always understood that to be very dangerous. In my mind without realizing it, I was really thinking about what they call ketoacidosis, which is much different than nutritional ketosis, using ketones for fuel from a nutritional point of view, as opposed to something very dangerous called ketoacidosis. That was where the confusion comes in. Whenever you talk to a doctor or a nutritionist and say I want to go into ketosis, they say it's dangerous, and being in ketoacidosis is very dangerous but you cannot go into ketoacidosis just by eliminating carbohydrates or going to what they call nutritional ketosis. Ketoacidosis, let me explain what that it is. It usually afflicts people with Type I diabetes. Type I diabetics cannot produce insulin, and when you cannot produce insulin, when you eat carbohydrates, the sugar starts building up and building up, and what happens is the body can't utilize that sugar, because the insulin is not there to use that sugar and bring it into the fat cells and the muscle cells, or bring it into any cell that needs that for energy. So the body, if it can't get glucose for energy, it starts metabolizing fat for fuel. That's where it's going to get it's energy from, and it starts going crazy producing these ketones. You see ketones come from fat, the metabolism of fat. An alternative sense of energy for the body are ketones, fat gets broken down into ketones, carbohydrates get broken down into glucose and when the body breaks down carbohydrates for glucose and those glucose molecules can't be used, the body will say okay, let me go break down some body fat, get some ketones out of it, and utilize that for fuel. So it's another source of currency if you will, and if you're a Type I diabetic, your body goes crazy producing these ketones and you end up having so many ketones that you go into an acidic state, a dangerously acidic state where basically all functions of the body cannot produce and cannot function when you're in such a high acidic state. In other words, we have to have a pH level that's very, very stable, like about normal, about 7. Our pH is about 7, that's the normal functioning pH of the human body. When you start having all these ketones that start going through the roof — ketones are acidic by the way, and ketones that are not being checked or regulated, start going through the roof and you are in a very dangerous state. So a Type I diabetic can very often go into ketoacidosis and they have to go the hospital, they have to get the injections, and usually it's a diabetic that's not taking care of themselves. You cannot go into that acidic state being in what I have been in the last ninety days which is called nutritional ketosis. Nutritional ketosis is a state in where you body instead of using glucose for fuel, not because there's no insulin, but because you're not eating anything that's going to produce a lot of glucose, your body says well I need energy, so I'm going to start using fat for fuel. Every cell cannot use actual fat for energy, they have to break down the fat. Just like we have break down carbohydrates for glucose, we have to break down fat, and we're breaking them down into fat and these ketone bodies are being used for fuel. Well there's a lot of evidence right now that's showing that these ketogenic diets which are to break it down into macronutrients about 70-75% fat, about 10% protein, maybe 15% protein, and then the rest which is about 5% carbohydrates.Tim: Now immediately, red flags are flying all over when you say the diet is made up of 75%  fat. Now let's drill down on that a little bit more. We're not talking cheeseburgers.Adam: Well we're not talking cheeseburgers with the bread, but we are talking cheeseburgers. I will have red meat, I will have cheese. Red meat has to be grass fed, not this factory raised cow. So the quality of the foods that you're eating is also very important, so I eat grass fed beef and beef, the fat in the beef is very good for you. What you have to be careful of, this is what I realized and this is a very common mistake that people make on ketogenic diets, that they think it's a high fat, high protein diet, but it's not really high protein. Having too much protein can actually produce an insulin response or produce sugar, because protein can be converted into glucose, it's called gluconeogenesis, and it can be almost as bad as actually eating carbohydrates. A lot of people will eliminate their carbohydrates and they'll end up having tons of red meat, which is a lot of protein.Tim: That sounds like the Atkin's diet to me.Sheila: That's what I was just going to say.Adam: The Atkin's diet, in essence, a ketogenic diet and the misinterpretation of the Atkin's diet of a ketogenic diet is that the image is like a bunch of caveman sitting around gnawing on a dead animal or something like that and just eating fat and bacon and protein all day long. It's not like that, it's mostly vegetables that are saturated in fat like olive oil, or coconut oil or avocado oil. Salads that are doused in that kind of fat, so getting vegetables or other types of oils and avocados in general, grass fed meat, pasture raised chickens, eggs, and of course wild fish. That is my diet, and it's not like I'm eating tons of meat. I'm eating six ounces of a steak, I'm eating tons of brussel sprouts that have been roasted in coconut oil.Tim: All sounds good to me so far.Sheila: Probably 85% of the time I eat exactly what you just described.Adam: I committed to eating this way without exception for ninety days. I started at the beginning of this year.  Here we are. Tim: Where are you now at the time of this recording?Adam: It's a coincidence but I am literally, today, on my 90th day. It started January 3rd, which is a Tuesday. So I don't know if it's the 90th day, but I just finished my twelfth week starting January 3 and this is a Tuesday. So today is the last day of my twelfth week.Mike: I don't think 90 is divisible by seven.Tim: Well he's close.Mike: I've got my advocates in the corner there.Tim: So nonetheless, let's review.Adam: By the way, at the beginning I said why I did this. I thought it'd help my back, anti inflammatory. Ketogenic diets are well suspected to be anti-inflammatory. The second reason why I wanted to do this diet was because I had my annual checkup and I'm in my early 50s now, but 50s nonetheless, and my blood work is creeping the wrong way. They're starting to get on the high side of normal.Tim: Let me ask you, is that prior to going on the diet?Adam: Prior to going on the diet, I had my annual checkup and the results came in and he said to me hey, nothing to be alarmed about at this point but you're trending the wrong way. You're C-reactive protein is creeping which is an inflammatory marker, and he said your cholesterol is creeping up, it's not too high per se but it's on the higher side of normal. My A1C which is an indicator of your blood sugar was creeping up again on a high side of normal. I was like wow. These are all things that indicate that I'm going towards what many Americans go towards which is metabolic syndrome. It reminded me the same situation that Dr. Peter Attia, his story when he started his quest on ketogenic diets, and he was in the same situation. He worked out all the time, he thought he ate well most of the time. We think eating well is eating whole grain breads, and fruits, and occasionally what's so bad about having a beer here and there, and next thing you know, in a day you're still ingesting 250 grams of carbohydrates without even thinking about it. So he started taking control of it as well, and when I saw that my blood numbers were going up and then I read what Dr. Attia went through as well, I was like holy cow that's me. So that also prompted me, I wanted to see if going on a ketogenic diet would change these numbers. Well this is the 90th day so I'm about to get those numbers checked, so I'm going to report back on this but when I can talk about now is how I feel. Tim: Let's start with your back.Adam: And what has happened. First of all my back, in combination with what I've been doing with my lower back exercises and staying consistent with that, my back has never felt better. I can sit for hours in a car, or I can sit for hours at my desk, and get up sideways.Tim: And you're giving this ketogenic diet credit for assisting with that.Adam: First of all, I'm a sample size of one, so this is scientific at all, but I am giving it credit. That in conjunction with taking care of my back with the exercises. So I don't know where the cause and effect is because I've been doing a couple of things at once, but the big teller is going to be obviously the blood work that I get done soon. Besides that and besides the fact that my back feels better, I've lost fifteen pounds of weight that you didn't think that I needed to lose. So I look a lot better naked now, so I don't have to wear clothes anymore. I don't have to wear a T-Shirt to the pool anymore.Mike: You know when your body gets a little bit smaller, it gives the illusion that other things are bigger.Adam: You have that as well. Big thing that I noticed was my digestion. My digestion changed dramatically. I don't have upset stomach, my elimination if you know what I'm talking about has been undramatic, it's been beautiful.Sheila: It's a beautiful thing.Tim: Well your good friend Dr. Oz would be proud of that.Mike: Maybe this will get edited out, maybe it won't, but I'm just curious. What does beautiful mean? Tim: That actually is so it will not be edited out, so describe beautiful? You mean like one clean long — Adam: Exactly, tapered on both ends, perfect.Tim: Dr. Oz was his thing right?Adam: It's embarrassing, especially since you're talking about me.Mike: You don't sound like you're embarrassed.Adam: I am. You've got to remember that this is someone who is too shy to urinate in front of his wife. Mike: I'm going to remind you that you're the one who is talking about himself right now. Tim: So nonetheless there's a lot of fiber in this diet and it's really helping Adam a lot, so good.Sheila: That's really, really very interesting and I want to ask a question about is there a difference in how women react to this diet as opposed to how men react to this diet? Coming off that interview we had a few weeks ago with Dr. Sylvia Tera and The Secret Life of Fat, and how different men and womens' makeup is and how we process fat and everything. It sounds like something I'd like to try, and I feel like I've been kind of doing this for the most part.Tim: I think she's committing, I think she should jump on 90 days.Adam: I'm not sitting here saying everyone should jump on the ketogenic diet bandwagon first of all. I need to make that disclaimer. First of all, women are different and we're all different. I'm different from another man, and women certainly have their issues. When you talk about nutrient partitioning and that no matter what you eat, some of it is going to be partitioned to fat. Hormonal issues with women as they get older, all kinds of things. Genetics for men and women are different amongst ourselves and all these things play into it for sure, but having said that, sugar is bad. Sugar is bad, sugar is inflammatory. There is nothing good that comes out of sugar and excessive carbohydrates. I don't believe being in ketosis is dangerous anymore, and this idea of eating a lot of fat, even if it's saturated fat, especially if it's saturated fat, is not bad for you. It's been shown over and over again that dietary fat does not raise your cholesterol, so just check that box off. It's not true, it is just not true that eating egg yolks and eating red meat raises your cholesterol, that is not what is raising your cholesterol. The last ten, fifteen years have been really showing that. My blood work will show this, if I go to my blood work and my cholesterol is through the roof I'm going to have to eat my words. It might even be another cause of it, but the thing is if all my triglycerides are good and inflammatory makers are lowered and my cholesterol happens to stay on a higher side, and everything else is really, really good, I'm not going to worry about high cholesterol. High cholesterol, high LDLs are not a very good marker on heart disease.Mike: On its own.Adam: On its own. Now there's this other test that Dr. Attia actually told me to get which is an NMR, nuclear magnetic resonance test, to test for your LDLP. See when you go to the doctor and you get your cholesterol and blood work done, you're getting blood work for your LDLC. LDLC is how much cholesterol, low density cholesterol is in your blood, whereas the LDLP is showing you how many LDL proteins are in your blood. I'm getting technical right now, but it's a different marker and a much better marker and indicator of potential heart disease, this LDLP. So I'm going to get that done, and see if my LDLP is nice and low, and if that is, regardless of what my LDLC is or total cholesterol is, I'm not going to be worrying about it. Again, my A1C, my C reactive protein, these markers, if they stat going down after ninety days of eating, I'm not kidding you, 70% of my diet being fat, I'll be pretty convinced. At least for myself. Let me tell you about my experience psychologically.Tim: I'm curious how you managed this, because it seemed like a lot of drastic changes.Adam: This is why I'm not necessarily telling people to just go on this ketogenic diet. First of all, I'm not a nutritionist, I just play one on TV. So I'm a nutritionist, secondly, I'm not going to lie, it's not easy to adjust to this type of diet. If you're used to eating grains and carbohydrates — I'm essentially a vegetarian that is saturating their vegetables with saturated fat and all kinds of fats, and having small portions of animal protein, whether it be a chicken or a fish or a cow, all well raised, but they're small quantities. I'm not eating a lot. I'm also intermittent fasting. I'll go at least two or three times a week, I'll go anywhere from eighteen to twenty four hours without eating. I'll be drinking lots of liquids, I'll be drinking homemade beef broth or chicken broth, and that's it. So that's all I eat, one meal all day.Tim: So tell us your schedule Adam. So with this intermittent fasting, what time are you stopping eating at the end of the day?Adam: I'll eat dinner.Tim: At what time?Adam: Anywhere between five and seven most days. So let's say I finish eating seven. I won't eat again until at least two or three o'clock the next day. On some cases I won't eat again until dinner the next day.Mike: When you work as much as we do, I've got to be honest with you, time flies and you sometimes forget about food. I'm not as strict as Adam is, but I'm probably doing about 85% or 90% of what he is doing in regards to the ketogenic model, and the fasting model without even trying to.Adam: We work a lot and that speaks to one of the techniques that people recommend to help you through these intermittent fasts and that's distraction techniques. So when your mind keeps saying eat, eat, eat, distract yourself, pick up your guitar, write a letter, do something else. Distract yourself. A lot of this hunger by the way, is psychological, we're just not used to it mentally, but besides that, at the beginning, your body is physically wanting that food but once you start utilizing your fat for fuel and you become what they call keto-adapted where your body is primed to really use fat for fuel, and that takes a couple of weeks. Three weeks, four weeks sometimes. The first there or four weeks was the toughest because I was not adapted yet, so I was very hungry. Now, well it's 4:30 and I haven't eaten yet today. Last time I ate was dinner time around five yesterday.Mike: That's a lie, he had two celery sticks from me.Adam: That's true, it's two celery sticks so I broke my fast. Honestly I grabbed them because they were there, it was not because I was dying to eat something, and if I was dying to eat something, I certainly wouldn't have picked that.Sheila: When you say you're fasting, so you mentioned the broth though. So you have that when you're fasting, or you just have nothing, you have water.Adam: I have water mostly, but yeah, we serve bone broth here, we're making our own bone broth now. We can talk about that at a later date, but yeah, that doesn't count as cheating. It's 99.9% water, it just has the minerals and the amino acids in it. So I don't consider that really cheating, but come on. Even if I was to have a small meal, the gist of it is going long periods of time without eating, and that from my understanding is the real anti-inflammatory aspect. I mean sugar causes inflammation, and eating a lot also causes inflammation because you're breaking down all this stuff and getting all these free radicals and all this oxidative work going on, and that's what causes a lot of the inflammation. Now I'm reading and I'm learning that intermittent fasting forces the body to regenerate its cells at a lot faster of a rate. There's something to that.Sheila: I also read that an easier way to do the intermittent — well, for a sixteen hour fast that you can basically do is just stop eating at seven, and then don't eat again until eleven AM. That's sixteen hours.Adam: Basically skipping breakfast.Tim: A lot of people do that anyway.Adam: But this is the problem with intermittent fasting. When I go 24 hours, I'm hungry by then. A lot of people say they can go days without eating and these are people that are really and truly keto-adapted, maybe they've been doing it for a year or more. I don't know, but so far, I haven't been able to go more than seventeen hours without all of a sudden having all those hunger pains, and at that point I just deal with it for another few hours. At that point, when I do eat, this is the hard part. You have to eat a regular, small meal. Tim: No binging.Adam: It's so easy when you're famished like that and you've gone all day without eating, it's like you want to eat lunch, breakfast, dinner, and snacks all at one time in one sitting. You have to stop yourself from doing that.Mike: That's probably one of the differences to what was going on even before you did this 90-day thing. Our lifestyle really lent itself to — none of us eat that many carbohydrates ever. Adam hasn't for a while, but when you were, you probably — I'm just guessing because you're like me, I do these all day fasts also. If I don't have some snacks or prepare my food throughout the day as I did this week, I will come home and I will eat like seven pieces of chicken and I'm not proud of it afterwards. Unless you can control that voracious urge, you're not going to get what Adam is talking about here.Tim: So Adam, as we come to end of this episode, I really would love you to encourage you to get those tests done quickly, and if you don't mind, share some of them with our audience so that we can gauge your success. The question that I have for you right now as we put the wraps on this is okay, we're close to or at day 90. Are you going to continue and forge ahead with the exact same plan that you've had for the last three months or so, are you going to augment it a little bit, what are your plans?Adam: I'm going to continue, I'm going to stay on this. I might eat a little bit more often at this point, because I don't really need to lose anymore body fat. I've got the six pack going for the summer, that's all good.Tim: Look at you, he's in his 50s and he has a six pack, that's impressive.Sheila: Do you drink coffee, can I ask that?Adam: I drink coffee. Let me speak to something Mike just said. He was saying that we're generally very good about not eating carbs, and that's partially true, with me anyway. What I mean by that is I have two young kids and I grab the M&Ms. My wife buys five-pound bags of them so she can make pancakes for the kids. Don't get me started, my wife will not let me put my kids on a ketogenic diet.Mike: My wife is a nutritionist and she would never let it happen either.Adam: Because they're afraid of ketoacidosis, but anyway what I wanted to say was this. My diet before I started this, yes, I'd go three or four days really good, and then I'll eat a whole pizza. I would never really string along many consistent weeks or days. I'd eat well one day, not very much the other day, summers come, barbecue, hotdogs, hamburgers, I just went for it. I can get away with it. You said at the beginning of this piece, Adam you don't look like you need to lose weight, why'd you start this diet? I was creeping up, and even though it appears that I eat very well, and I obviously eat well most of the time. I certainly eat good foods but I also supplement them with not such good stuff. This last 90 days, I made a commitment not to deviate from that, to be really consistent with it. Yes it's higher fat than I would normally do when I did eat well. Less protein than I would normally — that's what I learned about a ketogenic diet, that most people make the primary mistake of eating too much protein on a ketogenic diet, and so this has been the first time in my life that I've been this disciplined in my eating. I'm older now, I can't get away with what I used to get away with. The other thing that I want to say before we wrap this up is about cravings. I always hear about how you go on these low carb diets and when your body starts getting used to and primed for utilizing fat for fuel, they say you eliminate all your cravings. Bullshit. To me anyway. Maybe the physical cravings aren't there and I told you I could go all day and not really be hungry, but the truth of the matter is, I'm craving the foods that I've been giving up nonstop. To this day, 90 days into it give or take, I still crave the pizza. I still see my kids eating the pizza, I still see the buns on the hamburgers and I want it, I want it bad. I say no, the cravings are there. Maybe the physical cravings aren't there as much.Tim: What do you mean by physical cravings, define that.Adam: My stomach growling and saying man you're hungry, you've got to eat. Or feeling a little lightheaded, or physically feeling the effects of hunger. Now that I'm keto-adapted I don't have those physical — when I'm 24 hours in I start to feel them, but eighteen hours fasts, it's a no-brainer for me, it's as easy as it could be. Even though those physical things aren't there, I pass a pizza place, I pass chicken wings at the Superbowl, hot dogs at the baseball game. Beer, alcohol, I want it all, those cravings have not subsidized. I don't look at them and say ew. I want it badly, but I don't do it.Sheila: It's easier to not do it.Adam: So going forward, I'm going to continue my strict ketogenic diet for at least another 30 days. I might eat a little bit more food, but not the foods I'm not supposed to be having on a ketogenic diet. The foods I can have, add a little bit to my portions, but that's the extent of it for the next thirty days. By that point, I'll have my blood work done and we'll talk about this some more.Mike: I just think before we wrap up, I think blood tests aside, that's data that we all need. It's great to get all that stuff, but the bottom line is you've taken an educated approach to selfexperimentation and troubleshooting your body to figure out how to improve it, and your back has felt better. Do we know it's because of the ketogenic diet, maybe it did, maybe it didn't, but regardless you're in a trend where you feel so much better. Your body feels better, your back feels better. You like the way you look, you feel, it's like I almost want to say — if the tests are completely negative or there's no improvement or any markers have been changed, who cares. Looking at someone who looks healthy also. They say that they feel great but they don't look healthy, but this is not the case.Adam: Like vegans. First of all, I want to say that this is not a ringing endorsement or a push for people to go ketogenic. I'm not going to be that bull at this point to say something like that. It's definitely a viable option, and before you go into something like this, check with your doctor and do a lot of research, because compared to the recommendations by the ADA, the American Diet Association, this is not what's recommended. I want to make this disclaimer. Look into it for sure, do your research. If it sounds like you, if I sounded like you, definitely look into it. Like Mike just said, I'm very well researched. I have a background in biochemistry, I know how to read these things. I'm a little bit different than your average bear when it comes to this type of thing. If you're not in that world, you should get advice when you do something like this.Sheila: Can you give us a starting point?Adam: Yeah, I do, I recommend the doctor that I mentioned earlier. Dr. Peter Attia, and his website is called the eating academy. Read everything this guy writes, and he also refers you to other things he reads so that is a great start. The eating academy by Dr. Peter Attia. So if you're interested in possibly doing this for yourself, well pay attention to our podcast, we're going to be reporting back on this in a little while when I get my blood work back and we'll take it from there. Good luck.Tim: Okay. So don't forget to check out the show notes for a link to the website that Adam referenced, spotlighting the research done by Dr. Peter Attia. That's eatingacademy.com. Looking forward to the results of Adam's blood work to gauge the success of his three-month ketogenic dietary journey, and we should have that for you coming up in the next few weeks. Also on the way, we have a couple of interviews that we're really excited about here at the InForm Fitness Podcast. In two weeks, we'll be speaking with happiness expert, Gretchen Rubin. Gretchen has authored several books and has sold more than two million copies in thirty different languages. She has been a client of InForm Fitness for many years, and she has a popular podcast of her own, titled Happier with Gretchen Rubin. So give it a listen and even subscribe to her podcast so you can become more familiar with Gretchen before she joins us here on the show, and in the process, pick up some valuable tips on being, well, happier. Next week, we'll be talking to Dr. Martin Gaballa, the author of the One Minute Workout. Adam and Dr. Gaballa will contrast and compare high-intensity strength training like we do here at InForm Fitness, and high-intensity interval training, as described in Dr. Gaballa's book, The One Minute Workout. If you'd like to find an InForm Fitness location nearest you so you can give this high-intensity strength training workout a try for yourself, please visit informfitness.com and at the time of this recording, we have locations in Manhattan, Port Washington, Danville, Burbank, Boulder, Leesburg, and in Restin. If you aren't near an InForm Fitness location, you can always pick up Adam's book via Amazon: Power of Ten, The Once a Week Slow Motion Fitness Revolution. Included in the book are several exercises that support this protocol that you canIf you aren't near an InForm Fitness location, you can always pick up Adam's book via Amazon: Power of Ten, The Once a Week Slow Motion Fitness Revolution. Included in the book are several exercises that support this protocol that you can actually perform on your own at a gym nearest you. We'll have a link to Adam's book in the show notes as well. Thanks again for listening, and for Sheila Melody, Mike Rogers, and Adam Zickerman of InForm Fitness, I'm Tim Edwards with the InBound Podcasting Network.Thanks again for listening, and for Sheila Melody, Mike Rogers, and Adam Zickerman of InForm Fitness, I'm Tim Edwards with the InBound Podcasting Network.

You might recall in our last episode, Adam shared the very intimate details of his lifelong struggle with lower back pain and how he's conquering it by combing slow motion, high-intensity strength training with a positive attitude.Here in episode 24, we get into some of the psychological aspects of a negative diagnosis, such as a lower back problem, and how that diagnosis alone can prolong an illness or injury.Conversely, we'll share some interesting data that supports the notion that a simple attitude adjustment can change the course of your rehabilitation towards a faster recovery.Dr. Louis Fierro who is a chiropractor and works with the InForm Fitness Active Rehabilitation program joins Adam Zickerman to offer up his suggestions and solutions for those experiencing back pain.Below is a link to the book Adam mentioned in this episode: Foundation: Redefine You Core, Conquer Back Pain, and Move with Confidence: Below is a link to the article Adam mentioned in this episode: http://bit.ly/FoundationRedefineYourCoreA Rational Approach to the Treatment of Low Back Pain by Brian W. Nelson, MD http://www.medxonline.com/pdf/rationalapproachtotreatment.pdfDon't forget Adam's Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution.  You can purchase Adam's book in Amazon by  clicking here: http://bit.ly/ThePowerofTenTo find an Inform Fitness location nearest you to give this workout a try, please visit www.InformFitness.com.  At the time of this recording we have locations in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg and Resten.If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. For information regarding the production of your own podcast just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.comTranscription to this episode is below:Motion is Great Joint LotionLouis: People get diagnosed, and then they go into this sick syndrome if you will as Adam described and their anxiety levels go through the roof. They're told to take [Inaudible] and medication and immobilize, rest, don't actively engage and really here at InForm Fitness, it's the opposite. The patients are clients with the clients and taught to enthusiastically actively engage in not only an exercise program of high-intensity, but a healthy lifestyle.Tim: InForm Nation, good to have you back with us here on the InForm Nation podcast. 20 minutes with New York Times bestselling author, Adam Zickerman, and friends. I'm Tim Edwards with the InBound Podcasting Network and a client of InForm Fitness. You just heard the voice of Dr. Louis Fierro, he's a chiropractor who works with Adam in the InForm Fitness Active Rehabilitation program. Now in this episode, Dr. Lou as he's affectionally called, will offer up his suggestions and solutions for those experiencing back pain, much like Adam has. You might recall on the last episode, Adam shared the very intimate details of his lifelong struggle with lower back pain, and how he's conquering it by combing slow motion, high-intensity strength training with his attitude. Here on episode 24, we get into some of the psychological aspects of a negative diagnoses such as a back problem, and how that alone can prolong an illness or injury. Conversely, we'll share some interesting data that supports the notion that a simple attitude adjustment can change the course of your rehabilitation towards a faster recovery. Joined as always by Sheila Melody, the co-owner and general manager of the Burbank location, and Mike Rogers, the general manager of the Manhattan location. Here is the founder of InForm Fitness, Adam Zickerman.Adam: I read this article a couple of years ago which really resonated with me, written by some doctors that treat lower back problems, non-surgically, the way we're actually doing it here and the way we recommend people do it, but it's not just a physical program of exercise that he was talking about. There was another aspect about people getting better, and that was the mental side of it which I found really interesting. For years and years and years, people kept telling me you've got to do something about your back. Every so often you're getting these spasms, you've got to get some MRIs and some interventions, like surgical type of interventions. At the very least, get injections into the facets of your spine, all these techniques that I was very resistant to because in my mind, my back problem was a temporary thing that I had to solve. I didn't really believe that I had a back problem, I thought that there were some muscular things that weren't being dealt with and putting me into spasm, it wasn't a structural thing with my back, I was convinced of that, and therefore I never accepted the fact that I was somebody with back problems. Obviously when I had a spasm I had to accept the fact that I had a back problem, but the chronic pain that came and went from a one to a four, back to a one, I was just saying I need to do something in a nonsurgical way, I just haven't figured it out yet, and then the article talked about that. He was saying that a lot of patients, they fall into this sick role when they're told they have a back problem and it becomes a self-fulfilling prophecy and now they have a back problem, and they just accept the fact that they have this back problem, and there's a huge psychological component to this. I realized that one of the reasons why I wasn't debilitated long term is because I never accepted the fact that I had this back problem and it's because of that nonacceptance if you will that I am where I am right now, but my attitude towards this whole thing is what I'm saying is what got me through this and there are a lot of people that kind of feel when they have a back problem, that's it and you rely on these surgical methodologies because there's no other way to fix it. Even though they have MRIs that are less remarkable than mine, so Dr. Lou Fierro, chiropractor that works out of our studio here in Manhattan and is involved in our active rehabilitation program and uses some of our equipment to help patients, is here with us today and I want him to talk about this idea that people play this sick role when all of a sudden they're told by a doctor that they have a back problem. Do you find that to be true?Lou: Absolutely, and you shared this article with me several months ago, and I thought the title said a lot [Inaudible: 00:05:10]. Adam: Brian Nelson, exactly.Lou: A rational approach to the treatment of lower back pain, and after I read it, I said this is really a proactive approach and that's the model we've always taken. Whether we had an elite level athlete, a professional athlete, a weekend warrior, the de-conditioned mother that's caring for kids that have so much anxiety when they're given an MRI and shown the results of a herniation, and the reality is if we took 100% of the population and gave them an MRI, specifically in the lumbar region, about 82% studies show, there would some shape or form of a degenerative change or a herniation between the ages of 22 and 65. Only about 30% of that population has a subjective complaint to follow and mirror that objective finding, so people get diagnosed and then they get into this sick syndrome, if you will as Adam described, and their anxiety levels go through the roof. They're told take [Inaudible: 00:06:02], take medication, immobilize, rest, don't actively engage, and really here at InForm Fitness, it's the opposite. The patients are educated, the clients are taught to enthusiastically actively engage, not only in an exercise program of high-intensity, but a healthy lifestyle. Once they're shown that I can BLT, bend, lift, and twist, and not exacerbate my condition, now I can walk up a flight of stairs. I can care for my children, I can be a good spouse. They just really decrease in their pain threshold, and inflammation in their body, because there have been studies to show that inflammation is not only caused by poor diet, overactive activities, but by stress levels. Cortisol —Adam: Lack of sleep.Lou: Side effects of medication, so I don't know the exact date that I first met Adam, but once I really saw the program that they were doing here, I kind of had to look twice at it and I realized wow, he's onto something. He's onto something more than most medical doctors have doing for the last twenty-five years. Tim: He's the guru, I keep telling you.Lou: I think as recently as last week in [Inaudible: 00:07:56], I said Adam you've got to come in here, I've got a patient that actually had a three level laminectomy and she's got rotational scoliosis in her back, and she has had nagging, nagging pain. I cannot remember [Inaudible: 00:08:13] may be the medication she's on, but without that medication, it's hard for her to function. I said you know what, we're going to throw her on the MedEx machine here, lumbar extension machine. This is after I did a little bit of what I call white knuckling, trigger point release into one of her spinal muscles that was contracted. Put her on that machine, she stood up, and she said I'm pain-free. Holy crap, I'm pain-free.Adam: It's like one of those evangelists that touch you.Lou: I said to her listen, marching orders are go leave now, live your life, don't do anything out of the ordinary, and she says I'm going to see my trainer tonight that's going to come to my house. I said you never told me you had a home trainer, what do you do with the trainer? She started demonstrating rotational chops, high force activities, high load activities, high back torque, loading the spine in ways that really aren't necessary. So she said do you mind talking to my trainer, I said not a problem. So I spoke to her and I have a patient the person and trainer may listen to this podcast, which is all cool but anyway. I spoke to the trainer, and I said let's just remove certain of those BLTs for right now, no bent over single arm rows and just keep it very linear, very static if you will. She was feeling good and I didn't want to say don't train at all because I didn't want to impede on her lifestyle. She came back in today, and she had discomfort, and I said when did the discomfort start? She said from the time I left you guys all the way up until I had my training session, I was pain-free, and then after my training session, it started to exacerbate again. I'm going to give a little bit of a time out, I don't know how comfortable I am giving this admission from her testimonial today because I don't want to offend her trainer.Anyway we put her back on that machine today, and once again she felt phenomenal. So this machine, essentially what is allows someone to do that is in an active back spasm or even or has a neurological deficit from a disc compression, locks down the pelvis in such a way that when you actively extend, the only muscles being engaged and being recruited are the lumbar and rector, and even some of the deep spinal rotators have to engage in straight extension. So it allows for a term that I like to use, instead of traction it's called decoaptation, where it's a joint segment that's being lengthened without cavitation of the joint.Adam: So for those of you that don't speak science, what he's saying here is that by fixing the hips in place and by doing a back extension but pushing yourself back, you're actually opening up the spaces of the vertebrae which gives you relief. Lou: On the note, it also gives kind of a self-massage into those spinal segments. The only time — I'm starting to question some of the traditional medical research, the only time where they say don't put a patient into extension is if they have facet arthrosis or facet arthritis, degeneration of the joints. Lately, I've kind of taken Adam's approach a little bit and said I'm going to test this, and I'm put a patient or two on there with facet arthrossi as diagnosed by a radiologist and confirmed by a surgeon, and they came out of it feeling better. So it goes back to my principle of motion is great joint lotion, and if we can actively engage a patient, not passively. The difference there is passively is the therapist is moving the patient, actively is them moving themselves and us assisting as a coach, making sure they're in the bio mechanical correct position. They feel better, not only from a physiological point of view, but from an emotional and social wellbeing. I can do this, I can exercise. Guess what, we do that for two or three sessions and then we move them to a leg press. As you mentioned earlier, I don't remember who said that they were struggling with it but then you just altered your position and you were pain-free.Adam: The leg press actually — I don't want to give the leg press a bad name, the leg press is actually very good for the lower back because it's strengthening your hip extensors which are your glutes. Those primary moves are also very important to work, matter of fact one of my mentors, Rob Francis told me that it's very important. Once you start doing some lower back extensions and you're starting to feel that relief, that it's important to start doing some of the major hip movements like leg press.Mike: Dr. Lou you can add onto this. There are probably sometimes, like if you wanted to do a leg press, there may be some conditions or just a status that a person is in, a client is in, where they're just not ready to perform a certain movement pattern and I guess the low back machine can prepare you for a leg press, or manual therapy of some kind. Is that what's necessary sometimes?Lou: Absolutely. Even when we had the patient in today, she was saying that she was getting some burn in her quads while doing the back extension.Adam: There's some static contraction in there.Lou: Exactly, but it's just a progression physiologically but it's also a progression mentally where hey, I just did that pain-free. Not only pain-free, I'm not in pain anymore therefore I'm going to do something else, and there have been many times where I've had a patient that's gotten acute lower back exacerbation. We get them through the back extension pain-free, and you say you know what, you're going to do one of the safe chest presses here. I'm going to add that in, what does that have to do with their back? Maybe not a lot but everything to do with their psychological profile about themselves, and years ago, I'm trying to remember the first time. I don't think I've ever shared this with Adam, but he actually probably knew. In 2002, I had opened up a rehab facility as part of my practice, and around that time I had a really bad, acute lower back condition and it was in the summer, and mine came — it was actually on a tractor. I was cutting my lawn, and the tractor went into an old kind of stump hole, it went down, I went up, and we met somewhere in the middle. It created an avulsion fracture on my left hip, and some secondary lower back issues. I went to see a doctor and they said take an epidural, have these pills, I didn't want to do that. I wanted to let my body heal, and I was in such excruciating back pain one morning that I said I'm going to get up and do some deep knee bends, and I did and it immediately increased my range of motion. So I started testing on patients, I started having patients who had acute lower back pain doing kind of wall squats if you will. We were loading the muscles, strengthening and opening up the spinal segments, and now that I really think about it, probably as Adam just said, it had a lot to do with the mental approach of them actually being able to exercise. After being told immobilize, bed rest, don't do anything and I was doing the opposite. Fast forward to now, I've met Adam and he's created this circuit where I look at InForm Fitness and in my mind, people ask me how to describe it and I say it's probably one of the hardest forms of exercise that I've ever come across, while being the safest form of exercise. Adam: That sums it up pretty well.Lou: It really does. Recently I had the pleasure of bringing in what I consider an elite level athlete. Not a professional yet but an elite level athlete who just finished his two years of junior hockey and he's going own to play at a high level one collegiate hockey. This guy is about as conditioned as anyone that I know. I had him do the protocol here, and he said that was by far the hardest twenty-five minutes of exercise I've ever done. I just don't understand why it was only twenty-five because he was so mind conditioned that it has to an hour, or hour and a half. As opposed to being able to get it done in what I call short duration, high intensity.Mike: Real quick, we've had a few pro athletes here over the years and they've all made the same comment in regards to this strength training program, as opposed to any other strength training they've been a part of.Adam: I want to bring it back to first of all, I want to summarize on kind of what we just said. So these passive modalities of back treatment, taking medication, inactivity, some of these things that physical therapists do on a passive level such as electric stem, heat packs, so the thing about those is they're all well and good for acute situations but they're not going to help an overall situation for long term. I think the takeaway from this is one, inactivity is not what you should be doing if you have some back problems. First of all, don't accept your back problems, and know that most people, if they don't have something really serious going on like a spinal tumor or some kind of neurological deficiency, you have to move that joint, but you have to do it safely. There are ways of doing it safely, I don't want people just running out there now and just doing all this crazy stuff because they listened to this episode of our podcast and they just said move, so all of your sudden you're doing all these crazy things like doing Crossfit or some of the things we were talking about with Lou's patient. It has to be controlled, but this idea that you have to immobilize and not do anything, and be very, very careful, you have a back problem. That has not been working.Lou: No, and on that point Adam, this article by Dr. Nelson does a great job about utilize the science that's there, utilize the diagnostic studies, the MRIs. If there's a space occupying a spinal tumor, something that needs surgical intervention, you go for it, but what Adam is saying is very similar to this article is go through the correct markers and then actively engage and take an active role in getting your body mobile.Adam: The second thing besides just knowing that you should not be inactive just because you have a back problem, and not give up life, is doing some very specific things for your lower back. Dr. Lou is mentioning our program here, and we have some very special equipment. It does, it fixes the hips in place and allows somebody to go into a type of back extension that you cannot do without a machine like this, without something that can actually keep the hips fixed. So to plug InForm Fitness, we all have these machines in our gyms at InForm Fitness, so if you're fortunate enough to be near to one of our locations, it'd be great to try one of these machines. These MedEx, lumbar extension machines. Having said that, and knowing that most people listening to this episode are not going to have access to these machines, all is not lost, and I want Mike, since he does a lot of work with people on these types of movements, I want Mike to talk about some of the things that you can do should you not have access to this type of machine.Mike: It starts with a few mobility exercises, and they don't take long at all to do, and the first thing I would recommend people to do is just to get down on all fours on a mat and get into a little child pose. You sit on your heels with your feet tucked underneath, and you tilt your body all the way over as if you're bowing towards the sun. Just stay there for about twenty seconds or so, and for a lot of people who are dealing with acute pain or just some ordinary tightness, that often times gives some simple relief. After that, Adam mentioned before, pelvic tilts. They can be done from many different positions, from all fours once again to on your back, to standing up. Basically from an all fours position, you are doing what's called an anterior pelvic tilt and a posterior pelvic tilt. The posterior sort of feels like you're, while being on all fours, you arch your lower back up a little bit and you're creating what feels like an ab crunch, and then the anterior tilt is when you do the exact opposite movement. After that, I usually guide people through doing another child's pose for about twenty seconds, and then come back to all fours, and then a more extended version of what that last pose was which is cat cow, which is recommended by every chiropractor and physical therapist. It's a full tilt of spine, the whole thoracic spine to the lumbar spine, and then a full arch as well. Followed by that a bird dog, so once again, being on all fours and where you extend your left arm forward in front of you, and then the opposing leg, the right leg back, and hold the position for ten to twenty seconds and then switch off. After that, some glute bridges, which are just lying on your back with your feet placed down on the mat, and your hips will come off the floor, and you just do some very, very light bridging off the floor and then coming back down to the floor. So these can all be demonstrated online, it's a little difficult sometimes to say them without a visual, but it starts with simple stuff like that, and then a few more beyond that. I think if someone is dealing with some back tightness, it's generally safe. Without any diagnosis, it's probably safe to go down and give these little things a try. Obviously, if you're dealing with some acute pain while trying these very simple movements, then you definitely some advice from a professional.Adam: There's a good book on the subject. There's a lot of books on the subject, but a good one that I like, it's well written and has great pictures, it's called Foundation, subtitle Redefine Your Core, Conquer Back Pain, and Move With Confidence. I like the subtitle because we were just talking about moving with confidence, this confidence thing keeps coming up doesn't it. It's by Dr. Eric Goodman and Peter Park. Not Peter Parker. Foundation.Tim: We'll have links to that in the show notes as well.Mike: I personally loved this book and there are a lot of different exercises. It gives a great explanation of the anatomy of the low back, some of the common problems that can happen to the low back, and it goes into several different exercises but it revolves around one fundamental exercise which they call the founder, which is essentially a back extension, and they show you how to do it in that book.Adam: So my final thoughts are, and the takeaway I'd like you to have and I mentioned this, is one, don't accept your back pain, and use surgical methodology really as a last resort, and really try some of these — hire somebody or try some of these movements, therapies if you will, to help with this. Movement is so important, movement is really important, and I can tell you from my own experience that I've never thought of somebody who has back problems. I always thought of myself as somebody who had muscular problems in my lower back, and I think I might be right. What I'd like to do is come back to this in six months to a year, and let you know how I'm doing. I'm going to continue doing what I've been doing, and I'll let you know because let me tell you something. If it doesn't come back after another six months and I've been doing what I started doing six months ago, almost a year ago actually, and I don't have these episodes going forward for the next six months or a year, I think my conclusion is going to be right because nothing else ever worked, short of doing surgical types of things which I'm not going to do. So stay tuned. The other thing that we're going to be talking about on our next episode is the second thing I did which I feel contributed to a lot of the alleviation of my lower back problems, and that is my diet. That is what we're going to be talking about in our next episode, the diet that I undertook in the last ninety days and how it's changed me forever.Tim: So there you have it. In next week's episode as Adam just mentioned, we will be talking about a diet plan that Adam has been participating in for the last three months. A plan that Adam credits for assisting with successfully managing the lower back issues that he's been dealing with for most of his life. Coming back in the next couple of weeks, we will be speaking with Gretchen Rubin. Gretchen's books have sold more than two million copies in thirty different languages. She has a popular podcast of her own, it's called Happier with Gretchen Rubin, and she's also a client and has been for many years of InForm Fitness. Also on the way we have a terrific conversation with Dr. Martin Gaballa, author of The One Minute Workout. We will contrast and compare high-intensity strength training with high-intensity interval training. Looking forward to this one. Hey if you'd like to find an InForm Fitness location nearest you to give this workout a try for yourself, please visit informfitness.com. At this time of this recording we have locations in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg, and Restin. If you are not near an InForm Fitness location, you can always pick up Adam's book, Power of Ten, the Once a Week Slow Motion Revolution. Included in Adam's book are several exercises that support this protocol that you can actually perform on your own. We'll have a link to Adam's book here in the show notes. For Sheila Melody, Mike Rogers, and Adam Zickerman, I'm Tim Edwards, with the InBound Podcasting Network.     

As the Founder of InForm Fitness' Power-of-10 Workout, Adam Zickerman makes the claim every day that InForm Fitness offers the safest, most efficient strength training program around. But Adam has a confession for InForm Nation. Adam suffered an injury while exercising that resulted in acute, knock-you-on-your-butt, back muscle spasms. You can imagine Adam's dilemma as to whether or not he should fess up or cover up his recent injury.Hear the whole story in Episode 23 beginning with the surgery he experienced as a child, the details of his injury, and how he seems to have found a cure for his lifelong ailment.Click this link to read Adam's story at INFORM INSIGHTS: https://informfitness.com/back-spasms-exercise/Pick up Adam's Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution.  You can buy it in Amazon by  clicking here: http://bit.ly/ThePowerofTenTo find an Inform Fitness location nearest you to give this workout a try, please visit www.InformFitness.com.  At the time of this recording we have locations in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg and Resten.If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. For information regarding the production of your own podcast just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.comThe complete transcriptions for this episode is below:Tim: And we're back, InForm Nation! Glad you're doing us once again here for episode 23, on the InForm Fitness Podcast. Twenty minutes with Adam Zickerman and friends. For those  joining us for the very first time, let's go around the horn and introduce everybody. I'm Tim Edwards with the InBound Podcasting Network, and a client of InForm Fitness, and joining me here in person at the InBound Studio is co-owner and general manager of the Burbank InForm Fitness location, Sheila Melody. Sheila, nice to see you three dimensionally instead of 2D via Skype nowadays, thanks for joining me.Sheila: Yeah, this is fun!Tim: And still in boring old 2D through the magic of Skype is general manager of the Manhattan location, Mike Rogers, and the founder of InForm Fitness, New York Times bestselling author, Power of Ten: The Once a Week Slow Motion Fitness Revolution, also affectionally known as the guru, Adam Zickerman. What's up fellas?Adam: Hey.Mike: I've never called him the guru.Tim: No, ever? Mike: I'm going to start calling you that now, matter of fact, the guru.Adam: Mike was booking some guests on one of our podcast episodes, in his letters he writes, and he refers to me as his boss. I meant to talk to Mike about that, saying boss. Refer to me as your — I don't know — Tim: Your superior. The boss, the founder, Adam.Adam: Your colleague and the founder of InForm Fitness. Mike: You're going to go there, okay. You're going to wish I said boss next time.Tim: Alright well the boss has been having problems with his back, or at least he has in the past, and here in episode 23, we're going to refer back to a blog post of yours Adam from June of last year, 2016: Back Spasms From Exercise, which we'll have a link to in the show notes of course if you'd like to read them. In the blog post Adam, you offer up a confession, and you mention a back injury that you suffered as a kid. Now we'll get to that confession in just a moment, but let's start with the injury you suffered; what caused the injury, back many, many decades ago?Adam: Yeah I was a teenager, and I don't know exactly what caused the injury. I think it was a combination of sports and being active, but I also had this weird obsession about jumping staircases, and when I think back on my childhood life, I really think that my back injury was from trying to jump down ten stairs or fifteen stairs. I started to keep increasing the amounts of stairs I could jump.Tim: I did the same stuff, I really did.Mike: You probably hit your head one time and that's why your memory is —Adam: I do remember where it manifested itself. It could have been the stairs — when the back problem happened, I didn't feel it right away. It was during actually a basketball game, I was a point guard, and up until that point I was a pretty good point guard. At this particular game, I couldn't cut to my left. There was no pain, I was just very slow cutting to the left, and the ball kept getting stolen from me at mid court, and my father who was watching the game was like, and my coach and everybody was like, that's very unusual for Adam to get the ball just taken from him like that, every time he brings the ball up. It was that night that all of the sudden the back pain started. Now I've been saying for years that I think it was the basketball game that hurt my back, but very likely it was probably something before that that led up to it, and I'm thinking that crazy idea I had about jumping off of staircases.Tim: So 35, 40 years ago is when this probably began. Adam: Yeah, the symptoms were numbness in my right leg, radiating down my leg. I couldn't bend at all, I couldn't bend at my waist at all. I couldn't sit for more then a couple of minutes without the pain, I had to stand or lie down.Tim: As a kid.Adam: I was a kid, and the back of my leg was in a lot of pain and numb at the same time, my calf was numb. To this day, there is slight numbness to my slight calf compared to my left calf. I can feel some sensation, but it's definitely dulled; to this day, it's never recovered, so there's probably a little bit of nerve damage back then.Mike: So did you go to the doctor and find out what exactly happened?Adam: So we go to a doctor and remember I'm eleven, and when you have these symptoms as an adult, right away they say let's look at the back, but as a child, the last thing they were thinking about was a nerve compression of a herniated disc. So they were looking for everything else, including tumors of the spine. So there was a point there where I was meeting with oncologists and getting tests at NYU at New York University Medical Center. The tests for everything but a herniated disc, and when they eliminated all those things, they said could this kid have a herniated disc, and they performed a procedure called a myelogram. Which is a crazy procedure where they inject a dye into your spinal column, and they turn you upside down on a table, literally upside down, and let the dye kind of go down the spine or really up the spine, and when they see the fluid, this dye that they inject into your spinal column. When they see that dye deviate to the right or the left, that's where the herniation is, and that's how they were able to  determine disc herniations back in the day, in the 70s. They still do that procedure but much less so now. So a myelogram is more or less an archaic methodology now, MRIs have pretty much taken over that. So when they saw the fact that I had a disc herniation, they were like holy cow, and I had surgery. I had surgery by a neurosurgeon, the surgery is called a laminectomy, and in part of the spine vertebrae, there's something called lamina, and the lamina was removed to pretty much reduce the pressure that was being pushed against it by the disc, pushing a nerve into the lamina. So they took away the lamina, no more pressure against the nerve, and the pain went away, but there was a compromise there. There was a structural compromise done when you remove structure from your vertebrae. So ever since that surgery, I've been able to bend and I've been able to play all my sports, and I've lived a fairly normal life. However, probably ten years into post surgery, I would start getting back spasms. These horrible, horrible, bring you down to your knees, can't move, and if you move, you go into another spasm. It's almost like being hooked up to a car battery and every time — you sit and you're kidnapped, and every time you say something wrong, they hit the switch and you're shocked. That's what a back spasm is, where there is sometimes I would be suffering spasms and if I tried to move out of my position, I would go right back into position. It was just nonstop spasm after spasm after spasm, and this can go on for hours. They're excruciating, it's literally like being shocked.Sheila: It sounds like torture.Adam: It's very painful.Tim: And this is something you experienced in your twenties now? These back spasms.Adam: I've been experiencing those from my twenties up until now. Mike: I've seen Adam over the years about half a dozen times, during the workday, they kind of come out of nowhere. I don't know if he worked out earlier that day or whatever, but I've seen him have to go down to the ground and put a tennis ball, just lay down on a tennis ball and stuff like that. Adam: Those are for the good ones. Sometimes they got so bad that I would literally get nauseated and want to vomit, and it's just relentless, it doesn't go away. The only thing that makes it better is time. A couple days on my back, it finally starts to subside. I also take Flexeril, which is a muscle relaxant, and that seems to take the edge off when things are really bad. Alright so that's the history.Tim: Let's fast forward a few years now, right, because Adam, let's jump to the confession now. I'll tell you, if I'm listening to this and I'm hearing you, Adam Zickerman, the founder of InForm Fitness, suffering from back spasms, my first question honestly is, well did that happen as a result of high-intensity strength training? Adam: No, definitely not. Although I've tweaked it during workouts, the confession that you're referring to, this blog that I wrote, I was doing leg press, and I was pushing myself. I set a new weight, it was a new seat setting that put a little bit more strain on my back apparently. I was training myself and probably my thought went somewhere else, and my hips lifted a little bit, and all they have to do is lift a millimeter, and bam, I felt something. It wasn't the spasm, but I felt something, I was like oh boy. Usually, you feel something and it just progressively gets worse, and I know I'm in for it. Sometimes you feel that pain, I've been dealing with this for so long in my life, you feel that initial pain and you say to yourself, okay, five more hours from now, I'm going to be on my back. I've got to get my ass home, put that ice pack on, and hope for the best. Of course, it comes, it does come, and it came this last time, and this was less than a year ago.Tim: I remember we recording some podcasts last year, and you were really struggling with your back during one of those episodes that we had. So this happened, that's your confession Adam, in your blog post was —Adam: The confession is here I am, exercises quote unquote guru with a bad back. It's like being an obese nutritionist or something.Mike: They're out there.Adam: I interviewed one, not to change the subject, but somebody came looking for — making some nutrition referrals and she was overweight, I was like come on. Tim: So here you are, again like we said, founder of InForm Fitness, on one of your machines. You just lost focus, and maybe one of the mistakes you made I guess was training yourself, and someone not watching you as closely as all of the trainers at InForm Fitness do with their clients, and this happened. So there's that confession. So since this incident Adam that you mentioned in your blog post, have you had any back spasms?Adam: No I haven't, and I think there are a couple of reasons for it. One reason we'll talk about now, and another reason we'll talk about in another episode of our podcast.Mike: Real quick Adam, is this the longest period you've gone without a back spasm?Adam: This is — I'm approaching the longest period I've gone without a back spasm right now. The last five years, I've been getting about maybe two or three back spasms a year, now it's been about a year since I had one. When I was in my twenties, I only got one a year. The difference between when I was in my twenties and recently was they came more often, and they healed a lot slower when I got older. When I was in my twenties and thirties, I would get one, a couple of days later, back to new. Now, been lingering, my wife has been saying, wow Adam, it just seems like your back is always hurting now, always crooked. Even when I wasn't in spasm, my posture was just off, and there was always this like — I would say, I would give it a 4/10 in terms of pain, just ongoing. So I was always feeling something in my back at a level four, spasms are a ten plus. When I'm about to go into spasm, sometimes there's an eight and seven, and I can work. I can go into work with an eight and deal with it, and I kept saying this is muscular, this is neuromuscular, this is not structural. I know my body, I know an MRI is going to be what they say in medicine as remarkable, it's not going to show much of anything, but of course, because they were lasting longer and becoming more frequent, I was like what do I have to do lose? Go get an MRI, what's the big deal? So I got it, and I got it about a year ago, and it showed some slight herniations, grade one vertebrate slippage, but there are MRIs out there that show a lot worse, and the patient is asymptomatic and they don't have any back problems. And there are people that don't show anything that have severe back problems, so my MRI was basically unremarkable, and it didn't indicate anything major that would be causing all of these spasms, let's put it that way. So I was frustrated, I trained people day in and day out with safe exercise, and I strengthened their lower back, and there's that expression that cobblers' children don't have any shoes. I have to — here's another confession, I was not doing my back exercises that I keep imploring my patients or clients to do, to do that regular back extension, back strengthening exercise, and I wasn't doing any follow up type of work like pelvic tilts, hip thrusts, things that could create movement of that hip and lower back area. I was working all the time, I was sitting, I was commuting long commutes, and I really wasn't doing what I thought I should be doing. I just couldn't take it anymore, after the MRI came back and showed that there was nothing to really write home about, I said you know what, I've just got to start taking care of myself. I was doing all of the major exercises, the leg presses and the chest presses and all of the things that guys like to do, but I was ignoring the lower back. So I've been doing that regularly now, absolutely regularly for the last year, and I have to say especially in the last four or five months, I am, well, for the first time since I was in my twenties, I can say that I don't feel my back anymore. I don't feel that thing there that's been following me around like a black cloud. I have literally no pain in my lower back, and it hasn't been this way for quite a while now, knock on wood, because it can come at any time, but I don't remember the last time that I could say that I have no pain in my lower back.Sheila: And would you say consistently?Adam: I was at a three or four for months at a time, I can keep it at a three or four. The one long airplane ride or car ride and I'm back to a five and six, or funny enough, when I would do sports, it would feel better. So there's something to that movement that would make it feel better. I remember going to skiing and thinking to myself, I don't know if this is a good idea dude. I know you love skiing, but maybe it's time to hang up the bindings, and well I went, and I'm telling you, it felt batter. My back would feel better after something like that, or long bike rides, my back would feel better. So there was something to that movement, and all these things together made me say let's take care of your back finally. Get on that lower back extension machine on a regular basis, do your pelvic tilts. Ice, I would ice my back on a regular basis. I would get massages on a regular basis, and now here I am.Sheila: You say on a regular basis, are you talking weekly, weekly you're doing a routine that supports your back?Adam: Yes, weekly and daily. The weekly thing is the high intense, lower back extensions. The daily is the icing it once a day for twenty minutes or so. I would do pelvic tilts, I would do some light stretches, and I would also on a weekly basis, I'd have some manual therapy. Some deep tissue massage, and the combination thereof — I've been doing a lot of things, so it's hard to know which one of those things is the answer. It's probably the combination, and the reason we're doing this podcast, this episode of the podcast right now is because I think I'm onto something.Tim: You see a very dramatic change.Adam: Mike has also been doing a lot of this stuff recently with his patients or clients.Mike: The thing is, I think all around health, this is from my experience and I've talked to chiropractors, physical therapists, orthopedists, and we've read lots of books on the matter, and I've taken other courses in fitness, and what I've learned is there is our weekly exercise that we need to do for our strength, and we've found a nice, safe, efficient way of doing that, but Adam mentioned some daily exercises, and I've prescribed very, very simple little things that take about five minutes on a daily basis, and people who are compliant to these little things — and these are just mobility exercises, activation of the muscles, nothing intense at all, and they involve little pelvic tilts. Whether you're laying down on your back or you can be on all fours, like a child pose, bird, dog, some little glute bridge leg raises type of things, and very light stretches of the hamstrings and calves, and I've found unbelievable results from people, in addition to their workouts that they come for once a week. The ones that are compliant, doing it three, four or more times a week, within two weeks they're feeling a lot better. So I think the formula involves some small daily exercises as well.Tim: In addition to that Mike too, I'll just speak for myself. I had some lower back issues and when I first started at InForm Fitness, the leg press was really giving me some problems, and Anne Kirkland, one of the trainers at the Burbank location, went in and made some adjustments to how I was sitting in the leg press. She put something behind my back I believe.Sheila: A lumbar pad. Anne has additional certification in low back.Tim: And immediately fixed whatever issues I was having with the leg press, so you do the same thing there I'm sure as well in New York.Mike: I'm sorry to interrupt — if you're in the wrong position, things are not going to be good no matter where you are, and I think that's the benefit to being here is it's one on one, it's slow motion. We have time to sort of assess and see where we are, first of all, to make sure that the seat position is correct, and then to monitor your form throughout the set.Tim: That's right, and that's what happened to me as I mentioned a few moments ago. I was on the leg press, having a few issues with my back, just a few minor adjustments from my trainer and the back pain went away. Hey guys, as you can tell by the music, our twenty minutes allotted for this episode is up, so it's time for us to wrap it up. It also means that for you, on the other side of the speakers, if you began your high-intensity strength training workout at an InForm Fitness when we began this episode, you too, would be wrapping it up. For the entire week, now you'll be wiped out, but you'll be done, and you can begin enjoying your rest and recovery, to prepare for next week's workout. We'll do the same here at the InForm Fitness Podcast, we are going to continue our talk regarding back pain. We'll also be joined by Dr. Louis Fierro, a chiropractor who works with Adam in the InForm Fitness Active Rehabilitation program. Dr. Lou will offer up his suggestions and solutions for those experiencing back pain of their own, plus we'll dive into the psychological aspects of a negative diagnosis, such as a back problem, and how that alone can prolong an illness or an injury. We'll share some interesting data that supports the notion that a simple attitude adjustment can change the course of your rehabilitation.If you'd like to give this workout a try for yourself, to find an InForm Fitness location nearest you, just visit informfitness.com. At the time of this recording, we have locations in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg, and Reston. If you're not near an InForm Fitness location, you can always pick up Adam's book: Power of Ten, the Once a Week Slow Motion Fitness Revolution. Included in Adam's book are several exercises that support this protocol, that you can actually perform on your own at a gym nearest you.Hey we have a lot planned here at the InForm Fitness Podcast that we can't wait to share with you. In the next few weeks, we'll be speaking with Gretchen Rubin from the award winning Happier podcast. We'll also be talking to Dr. Martin Gibala, author of the One Minute Workout, and in another episode, Adam will be discussing a diet plan that, in his words, has changed his life, and of course as I mentioned earlier, chiropractor Dr. Lou Fierro joins us next week. For Sheila Melody, Mike Rogers, and Adam Zickerman of InForm Fitness, I'm Tim Edwards, with the InBound Podcasting Network.

The secret to losing 20 pounds? You have to work with your fat, not against it.  Here in Episode 22 on The Inform Fitness Podcast, Adam Zickerman and his team are joined by biochemist and author of The Secret Life of Fat, Dr. Sylvia Tara.Dr. Tara explains how you can outsmart your body fat, with cutting-edge research and historical perspectives to reveal fat's true identity.   Once you understand it…you can beat it. For The Secret Life of Fat audio book in Audible click here:  http://bit.ly/TheSecretLifeofFat_IFF_PodcastTo purchase The Secret Life of Fat in Amazon click here: http://bit.ly/TheSecretLifeofFat_AmazonDon't forget Adam's Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution.  You can buy it from Amazon by clicking here: http://bit.ly/ThePowerofTenTo find an Inform Fitness location nearest you to give this workout a try, please visit www.InformFitness.com.  At the time of this recording, we have locations in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg and RestenIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. For information regarding the production of your own podcast just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.comThe Transcriptions for the entire episode is below:22 The Secret Life of FatTim: Hey InForm Nation, thanks for joining us once again here for episode 22 of the InForm  Fitness Podcast, twenty minutes with New York Times bestselling author, Adam Zickerman and friends. I'm Tim Edwards with the InBound Podcasting network, and a client of InForm Fitness, and after some time off, excited to finally get back behind the mic with our team. Let's start with Sheila Melody, the co-owner and general manager of the Burbank location. Sheila, nice to see you again.Sheila: Hey Tim, great to be back with everybody again!Tim: It's been a while, and the rest of our team as always, still joining us via Skype from the Manhattan location in New York City headquarters for the InForm fitness empire. General manager Mike Rogers and the founder of InForm Fitness, Adam Zickerman. What's up gents, good to see you again!Adam: Hey guys.Mike: All is good.Tim: Adam, in your book Power of Ten: The Once a Week Slow Motion Fitness Revolution, you described the three pillars necessary to achieve maximum success with the slow motion, high-intensity strength training system. For those who are just joining us for the first time, Adam please remind us of those three pillars.Adam: Exercise, rest, and nutrition.Tim: And nutrition. We spent a lot of time on this podcast discussing pillar one, exercise, and our special guest today also joining us via Skype, will allow us to dive deeper into pillar number two, which as you just mentioned Adam, is nutrition. We're pleased to welcome our guest who has a PhD in biochemistry and is the author of The Secret Life of Fat, Dr. Sylvia Tara. Glad to have you with us today.Sylvia: Great, thank you. It's terrific to be here.Tim: All four of us have spent the last couple of weeks digesting this book. I think Adam and Mike read the book, and Sheila, we listened to the book via Audible. It really helped us all change the way we look at fat, which I know is the point of the whole thing, but before we get started, Adam, I know you were the one who introduced this topic to the team here. What is it Adam that made you want to bring Sylvia on, to discuss The Secret Life of Fat?Adam: Well it was back in 2007 that I read this Scientific American article, that was called, if I remember correctly, What Fuels Fat, and it was then that I saw that Scientific American article that I realized how complicated fat is, and how complex it is. It was the first time that somebody had referred to fat as an organ, and then, recently, I'm listening to NPR and there's Dr. Tara talking about this book, which I thought the title was amazing. The Secret Life of Fat, and it reminded me of back in 2007, ten years ago, about this article I had read in Scientific American, and I was like oh my god. I had forgotten all about that, I've got to get this book and read it. You did such a great job, Dr. Tara, as far as breaking down such a complex subject and making us understand, quite honestly, how difficult it is to understand fat and we're in the personal training business, high-intensity exercise business, and all of our clients, most of them, are struggling with fat loss. I thought maybe we can use your book to prompt conversation and be honest with our clients and basically tell them what the facts are. What to expect when it comes to battling the bulge.Mike: What they're up against.Sylvia: That's a great idea, and that's also why I decided to go and do all this research, because I'm one of those people who has a lot of trouble managing weight. I always gain weight very easily, even as a child, I packed on pounds much easier than my friends who ate candy and ice cream all day long, and as I got older, it just got worse. Some of my old tricks stopped working, I had all these tricks in my twenties where I could take weight off pretty quickly if I had to, but then after having two kids, after launching a career and getting very busy, being stretched and traveling, my old tricks weren't working anymore. I went on a number of diets, there's always this new diet, and I tried a number of them every year, and sometimes they would work, they would work temporarily. Sometimes I could even gain weight on some of these diets, and I'd worked with personal trainers too, and they're all really — just [Inaudible: 00:03:59] their dogma, they have a certain philosophy they follow and one of them is you have to eat enough calories to lose weight. They were always stunned at how little I actually had to eat, and even then, I wasn't skinny, so I was about to go on yet another diet; I think paleo was all the rage and I said let me try this, and I started reading about just how complicated it was and I thought you know what, forget it. I said before I go on even one more diet, I'm going to understand everything there is to know about fat. I'm a biochemist by training, and if anyone can understand fat, I can. So I read everything, I think I pulled over a thousand articles out of the scientific literature, I read them all, and I talked to over fifty thought leaders, leading researchers around the world about this, their cutting edge research on fat. What I was finding out, which was so interesting, so astounding; it turned out that fat wasn't anything I thought it was, it's not just a reserve of calories, it's not just holding energy, waiting for us to use it. It has a whole life of its own underneath there. It can fight back when we try to lose it, it controls our thoughts about food, it controls metabolism. It can divert blood supply to itself, it's doing all these really strange things. It's as if it's another person inside of you, and if you're not equipped, if you don't understand what fat really is, you're just about bound to keep going on diets and regaining and regaining. The diet industry tends to make you think you're doing something wrong. If this diet doesn't work for you, it's really simple to follow, and then it's your fault; surely you're not staying on it, surely you're not adhering, and that's not the case. Having people feel that guilt isn't helping them, it's causing frustration and then it's leading to binging, it's leading to depressed feelings and things like that. So I think once we just educate ourselves on fat, what it is exactly, why it's so hard to lose, the better equipped we are to stay very persistent. So knowledge is power, and in this case in particular, I think just having that knowledge helped me stay on something. It also helped me not just follow siren songs, like with the new diet fad of the year, let me try that. It's like now I've got it, I know what works for me now, I can tailor my own diet. I really just felt empowered, and hopefully, some of that is what I'm trying to do with people. You don't have to follow my diet that worked for me, and I did something pretty extreme in my own experience to get off weight, but you can tailor something to work for you, depending on what you need psychologically, biologically, and for your lifestyle as well.Adam: That's a great introduction, and so while we're talking about your quest to find out exactly what fat is, why don't you explain what exactly is fat, and why is it called an organ?Sheila: Like I said, fat, the way we think of it is like this blubber. It's like this excess, greasy yellow stuff, and it's funny because I have this plastic model of fat, and when I show it to people, their first reaction is like ew, that's disgusting. We just have this whole image of what it is, but it's doing so much more tha n just sitting there as this greasy, yellow substance. It actually produces hormones that our body depends on, and these are hormones, mostly only produced by fat. So you can think of fat as not just a reserve of calories, it's an endocrine organ, like your adrenal cortex, it's like your thyroid gland, it's like any other endocrine organ we have. One of these hormones is leptin, and leptin has vast influence all over our body, I mean you'd be shocked at how much we defend on our fat for this hormone. Our brain size is linked to healthy fat, our brain size and the way we think, cognitive abilities even, is linked to an adequate supply of leptin which comes from fat. Our reproductive organs, particularly in women; if we get too low levels of fat, or if we have defective fat that's not producing leptin, we can't reproduce. Then there's bones, bone strength is reliant on fat as well. Even wound healing, this was really interesting, that leptin binds within our veins and so people that have anorexia or, again, defective fat, they don't heal as quickly. We're just at the tip of this, I think leptin was really in the 90s when it came out, and we're just discovering more and more how important it is in our body, and how much we're dependent on our fat for good health. One of the things too, is that leptin, because it does control our mind to some extent and it controls appetite, when we lose a lot of fat, like say 10% of our body weight, it has a big effect on us. Actually, our appetite will go through the roof, so leptin is released from fat cells, it goes into the blood, and it binds to the  hypothalamus region of our brain, and there's an appetite center there. So with lower levels of leptin after losing quite a bit of weight, we actually get very, very hungry, we're driven to eat. So our fat in a way is controlling itself, it's driving us to actually come back. It will also lower our metabolism, so skeletal muscle during exercise, 25% fewer calories is what we'll end up using, and 15% fewer during rest. So overall, you need 22% fewer calories after you've lost about 10% of your weight or more, compared to someone who has never lost weight. So to make that a little clearer for people, if someone is 150 pounds and they've been at that weight naturally for a good part of life, compared to someone who has lost 20 pounds, who was 170 pounds and lost 20 pounds to get to 150 pounds; the person who has lost weight to get to 150 will have 22% fewer calories than someone who is naturally there, and that's because of the effect of lowering leptin, and the reduction in metabolism we get. So a diet is not just for six months, this effect I just talked about, higher appetite and lower metabolism, it's been studied for six years, it's seemed to last for six years. I think it can even last longer, I've talked to some people who have lost weight and they say they still feel like this, they still have to eat a lot less. So don't pick a diet for six months, pick a diet that you're going to stay on for years and years, that you like. It works with you, works with your lifestyle, works with what you like to eat, and in having its effect, it's helping you lose weight. Just knowing that I think has helped people a lot. I know my editor, when he read my manuscript for the book, he actually lost 15 pounds because he actually understood fat. He knew what was going on, he understood why he was hungry at night and all these other things, biochemically what fat was doing, and it's just helped us all persist a little bit more.Tim: Dr. Tara, for our audience, of course, they're listening to the InForm Fitness Podcast because they participate with this high intensity, strength training system through Power of Ten. Let's talk about exercise for a minute, and tell us how fat is affected with high-intensity strength training, like we do at InForm Fitness.Sylvia: There's a bunch of things, so what we can do really to get smarter about fat and how we manage it, is it's one thing to not just manage it and be able to persist for long periods of time because we now understand fat, but you can start using hormones to your advantage. One of the hormones that's been talked about all the time is insulin, lots of books on insulin and fat, and making sure we have low sugar. We're not provoking too much insulin because insulin helps store calories into fat tissue, and that's all good and fine. Two other hormones to know about, one is growth hormone, that's a great fat burning hormone, and we get less of it, we have less of it as we age, and so one thing is that it peaks at night. So what you can do is extend that overnight fasting part, and that will actually extend the release of growth hormone, really important as we age. Testosterone is another great fat burning hormone, and that also decreases as we age. Now high intensity interval training is good for a number of things: one is that is associated, exercise in general is associated with the release of growth hormone and testosterone, so some strength building exercise is good for growth hormone and testosterone, and even jogging is good for both hormones. Then [Inaudible: 00:11:32] is another hormone fat releases, and this is a hormone made by fat, and it actually helps clear our blood of triglycerides and put fat, circulating fat into fat tissue where it belongs. High-intensity interval training three times a week is associated with some of these hormones as well, and it decreases visceral fat, and so how I think of it is that you're really affecting your hormones when you do HIIT. You're increasing some of these fat-busting hormones, you're helping get adiponectin, and you're reducing your visceral fat. I think it's one of the reasons that works very well, because when you think about it, you're not exercising for long, you're doing it for a short period of time but extremely intensely, and that's affecting your hormones and how your body is reacting to it. It's a great trick, I think, to just help remove stubborn fat.Sheila: I was so inspired by your book Dr. Tara because I totally related to your personal story, and I'm middle-aged, and I'm suddenly going what in the hell is going on here? So it was really nice, even being in the fitness business, being a personal trainer, being involved in all of this for my entire life basically, so I was very encouraged by your story, to make some changes and to understand why you want to add certain exercises in. The diet thing is one thing, but for me, what was a real a-ha moment was when you described why you would exercise. The hormones are listening, your fat is listening to you, so can you talk a little bit more about how your fat listens to you, and the messages you send to it. It's way more important than just the calories you're going to burn by doing that cardio or whatever exercise you're doing.Sylvia: That's exactly right. So your fat can talk and it can listen, so it'll talk by sending out hormones. It can talk to your brain and tell you how to think about food, and it can talk to your muscles and have it lower metabolism, so it's a way of communicating, and a lot of different organs in our body will emit hormones, and it has a whole communication system inside that you've never even considered and thought about. So it can talk by releasing leptin, adiponectin, and even other hormones. It can also listen, our fat, it can listen to other hormones coming from other organs. It has receptors for estrogen and testosterone on them, a number of other receptors too, so when other parts of our body starts releasing those hormones, our fat grabs it, it listens to it. It has ears if you will, and those hormones will tell fat what to do. So testosterone will help fat liquidate itself, even estrogen will, growth hormone certainly will. So when we're exercising, we're changing the communication signals in our body in a number of ways. Not only is our fat listening, but our muscles, our bones, we have a lot of different communications between these different organs, and so I think that's the smart way to fight fat. Calories do matter, I wouldn't say they don't, but more importantly is what are you doing with your hormone levels, and very small changes can actually have a pretty good effect. That's shown, I do a little writing about hormone replacement therapy which is really big here, especially in California, and it works wonders for people. I'm not ready for that yet, I wasn't ready to get external hormones injected in, but I did really work hard at ways to naturally increase some of these hormones that decline with age, including growth hormone and testosterone in particular, and adiponectin, just releasing that from fat. You did bring up women, and women in particular, we battle fat much more. I don't think there's a single woman in the world who wouldn't agree that men have an easier time losing weight than women do.Sheila: That's the other thing I got from this book, I was like oh my god, it's true! It's just the hard truth though, it's the way it is, and understanding that helps us to — what about even the way that we eat and the nutrition partitioning? Also if you could speak a little bit about the cardio, when you said women exercise and when it goes over beyond 4-600 calories, how it's different between men and women.Sylvia: Sure. Just to make everyone feel better, women are fatter, we think even in utero, compared to — from the time they exist, girl babies have more fat than boy babies, and the single best predictor is gender when it comes to fat in infants. It's not age, it's not length, not any of those things, it's gender, so many reasons for why women do gain more weight than men, but we can go over a few of them. One of them is nutrient partitioning, so when we eat something, say like a hundred calories or so, we'll actually partition more of those nutrients into fat, compared to what men will do. So as an example, if we eat about a hundred calories, we'll put about thirty calories say, for example, compared to men who might put 15 calories of those into their fat, compared to their lean tissue. So we put more in, and women actually utilize their fat differently as well. So after a time of energy depletion, like after an overnight fast, after we've slept for a long time, or after we've exercised intensely and we've depleted some energy, women's bodies will reach for fat as a source of energy, whereas men will reach more for glycogen and for protein. You would think this was a great thing because we're using our fat and we're going to lose all this weight now. The issue is that after we've replenished and after we went to energy depletion, we're actually storing fat much more efficiently than the men, two to three times more efficiently than men do. So for the one hour we're exercising or whatever, yeah, we're burning more fat off, but the rest of the day, we're packing more fat away. There's some good news for women in all of this, that even though we tend to be a little bit softer, a little bit fatter than men, the good part is that we are clearing those triglycerides out of our blood and putting it into some subcutaneous fat tissue where it belongs. So subcutaneous fat tissue is that fat tissue right underneath our skin, compared to visceral fat, which is fat underneath the stomach wall, which is less healthy. Women are very good at clearing triglycerides, fats, out of our blood and putting it into subcutaneous fat, and that keeps us more safe from cardiovascular disease, from metabolic issues, that tend to run a little bit higher in men. Men actually are not as efficient at this, and it's one of the reasons why they have more visceral fat, and more cardiac disease as well. So just take some solace in that, although we're softer, we don't fit into jeans as well, we can't eat as much, overall our bodies are doing what they're supposed to do, which is putting fat into our blood and storing it into safe deposits where it belongs. So when we burn off, say, around six hundred calories, so a really good bout of exercise, we release more ghrelin, 33% more ghrelin than men do, and ghrelin is a hunger hormone that comes out of the stomach. So we respond more to exercise, and then it also leads to more compensation. If you put a buffet out in front of us after we've done that exercise, we'll eat more than men do, and the interesting part is even after we eat more, we still have 25% higher ghrelin, and so that's a lesson learned for women I think. Either keep the exercise a little bit more moderate, or really distract yourself after you exercise. Go watch TV or go shopping, in fact go shopping for jeans and you'll see how much you don't want to eat. Just do something, be aware that you're hungrier and you have to really control the reaction to want to fill yourself up.Sheila: Does it pass after a certain amount of time?Sylvia: I haven't seen research on it but I can tell you my experience, no, it'll be all day. My own little trick is I exercise at night, so I'll exercise between 7, even up to 10 o'clock, and I'll just go to bed. If I sleep on it, it'll disappear, I'm not as hungry the next day as I am during the day.Adam: Dr. Tara, to change the subject a little bit, because there's so much in your book that you touch on, and one of the most fascinating things about fat and how we retain fat is this biome in our stomachs. It turns out, as you say, people have different biomes in their stomach, and depending upon their bacterial content if you will, the types of bacteria that make up their biome, that will depend on whether you're obese or not, or whether you're thin or not.Sylvia: That's a really interesting field, and a quickly changing field, I feel like they're learning new things all the time. The thinking, the standard thinking was that if you have a higher proportion of [Inaudible: 00:19:59] in your gut compared to [Inaudible: 00:20:02], that those people tended to extract more calories out of food, they tended to be heavier, and it's a cycle. So what we eat also affects the bacteria that we have, so people who are eating higher fats, higher carbohydrates, they were having the type of phyla associated more with extracting calories and having a heavier body type. People who were eating more fruits and vegetables had a different phyla, they had more diversity, and so I think what they're seeing now, there's a little bit of movement away from that type of thinking of [Inaudible: 00:20:33] and more thinking about diversity in our gut. People who have higher diversities of bacteria tend to have a leaner body type, and it's all really interesting because another observation was that the bacteria we have in our gut, it tends to run in families. So they're wondering if this is how obesity is growing, because once somebody has someone's bacteria that is associated with a thicker body type, is it spreading to children, is it having something to do with childhood obesity? This is moving, so there are things we can do though. One is what I just said, when you eat more fruits and vegetables, it's tougher to digest those. So one way bacteria works is that it helps us digest foods that our normal body could not, things like polysaccharides and fibrous foods, plants. It helps turn all those starches into glucose, something we can easily absorb. It also helps with fat storage as well, so the more we're giving our microbiome a run for the money, really nice tough salads and things like that, more is passing into waste than would be getting absorbed into our gut. Also just keeping your gut healthy, I think some of these probiotics and like artichokes, bananas, legumes, also keep a nice gut lining, a healthy mucous lining, that also fosters a good diversity of bacteria. So there's a lot of diet books on this in no field alone, but it is a quickly changing field scientifically. I think the best advice we can take from it right now is just try to eat more fruits and vegetables; it's very trite advice, I'm aware of that, but part of it is that I just wanted to understand how the microbiome was working. It's viruses too that do have an effect, and I write about being able to catch fat in a way. There's some viruses associated with higher weight gain and obesity, and I write about that pretty much at length in the book, but I think it's not all bad news. We just have to work harder, so if you have a microbiome that's tilted towards gaining weight, you will have to work harder, you'll have to eat a little less, you'll have to eat more salads versus more fats and high carbohydrates. If you have the virus, I mean that's tough too, and I write about one patient who did have the virus and he gained weight excessively easily. He just has to eat less, it's harder for him, he'll eat about 1200 calories a day and he's 6'1”, he's a big guy. It's just the way it is, and I think part of what I want to do in my book is let's just face facts. Let's not pretend this is easy, let's not say it's the simple diet of 1, 2, 3, and you'll lose weight. For some of us it's just harder, and at least know why it is harder, and then there are some small tweaks you can make that will help you fight your fat in a smarter way.Tim: Dr. Terra, I've got to tell you one of the many things I enjoyed about your book is how you not only provided all of us with a very detailed science lesson regarding fat, but how you describe both the harm fat can cause, and its usefulness in the form of the patient stories, one of which you just referred to right now. So it's a great read, it's very informative, I think it's changed the four of our lives in how we look at fat and it'll do the same thing for our audience as well too. I know we're short on time but I do want to, if we can, add one more element to this. You mentioned genetics. We're all victims of our genetics, but exercise can help us fight what we've inherited negatively through our genetics.Sylvia: That's right. So for genetics, what they do find is that exercise can attenuate some of the effect of these genetics, so if you increase exercise by six times or more over resting metabolism, which is achieved by running four to six miles an hour, or cycling about twelve to sixteen miles per hour, it actually attenuates some of the effects of those genes. It's like even at some point your genes have to just give up and give in, and admit that you're using a lot of energy and it can't hold on anymore. Again, it's one of these instances where we just have to work a little bit harder, there's one gene, FTO, that actually causes a higher desire to eat energy dense foods, so things like cookies and brownies, and with kids who have this variation, when we test them, they'll actually go to a buffet and compare them to normal kids who don't have this FTO variation, they found that kids with the FTO variation, they actually will load up much more on things like chips and cookies, compared to the other kids. It affects appetite as well, so it still gets down to the things that we can do, and that includes food, it includes eating smart, eating for your hormones, exercising for your hormones. Just being a little smarter about it, don't quite think of it as calorie in, calorie out. There's certain times of the day that you can eat or not eat and it'll help you release more of that growth hormone, more of those fat busting hormones. Certain types of things that you can eat that will affect your hormones, and I'm not just talking about insulin, but growth hormone and testosterone too. So think very holistically about it. There are some treatments coming out in the future that I'm hopeful will help people lose weight. One of them is leptin injections, if that will ever get approved. So like I said, we lose leptin when we lose fat, and what they've done is actually inject leptin back into people who have lost 10% of their fat or more, and they find that their metabolism improves, and their quest to eat is not as strong anymore. So it helps them maintain the lower weight, but that's way off in the future I'm sorry to say; that's going to be another ten years, minimum, before that would ever reach consumers. There's other things too, there's injecting brown fat, brown fat is a type of fat which will actually burn calories versus white fat, which the main function is to store, and that will is also far into the future. In the meantime what we can do is just be smart, customize a diet that works for you. Really keep a log of what you eat, when, what type of food it is, and then weigh yourself every day, and you'll start to see where the correlation is. Everybody is really different, and in The Secret Life of Fat, I write about this research from Israel actually, where they've studied a large number of people and they look at their blood sugar after they eat various foods. What they noticed is that some people can eat chocolate and they can have alcohol and they don't get a blood sugar spike; other people can't, they react, and so they're storing more fat as well because the blood sugar spike leads to insulin, that will help store all of that into fat. So we're all really different, and it varies based on a lot of things that we talked about, like the genetics, microbiome, gender, etc. So some things will work for you that don't work for your neighbor and vice versa, so just be very attentive. Watch what you can eat versus can't, I know there's some things I can't believe I can get away with, everyone will tell me I'm crazy for eating this but it doesn't make me gain weight. I can have small amounts of chocolate in the middle of the day, nothing bad happens to me, thank god because I really can't live without it.Tim: You just made a lot of people mad, Dr. Tara.Mike: And happy. They'll have to troubleshoot for themselves. I have one last quick question, Sylvia. We talked about nutrition, we talked about fitness and the troubleshooting processes with regulation of your fat, to either gain or to lose. I know you mentioned in your book a little bit about cortisol and stress management, and what we know about as far as weight gain or weight loss. I know we have a lot of clients who are under stressful times in their life, and I'm not sure if the correlation is directly related to that or other things or whatever, but I've seen people gain a lot of weight or lose a lot of weight as a result of stress.Sylvia: I know there's news about cortisol, I actually think too much might be made out of cortisol. Cortisol has a link to abdominal fat, so when we're stressed out, we have more cortisol which is linked to some amounts of fat. I think more the issue is how we psychologically react to stress. So being on a diet, maintaining a good, healthy regimen, it actually takes an application of willpower, and when people have stress in their lives, like even during the recession or a bad economic time, or they lose a job or are going through a divorce, they are less able to stay with something else that requires stress. It's like all the stress is being focused on this one event, and they can't absorb more. So in a way, our willpower is like a muscle and it can be depleted. In fact, in the recession that we had more recently around 2008, candy sales soared. So people didn't feel like being on a diet, they just want to indulge, they're stressed out, so I think psychological factors are more of it than even cortisol. Those are things that are important to note because we never get rid of stress in our lives, I mean I get stressed out just sitting in traffic. There's stress all around us, so one thing is if you're going through a really stressful time, it's not a great time to start a diet honestly. You'll just feel like a failure if you do try because it gets hard. So choose a diet at the right time and then manage to stay on it. Two important things to know when you're staying on a diet and really giving a good effort is that you actually need to reward yourself. Our willpower gets depleted at times, and they find that hospital workers who are told to wash their hands all day, towards the end of the day, they'll just stop. They just don't feel like doing it, but if they give them longer breaks between their shifts, they'll continue to wash their hands during the day. So there's something around being depleted, feeling like you've had enough of a break in between that you can stay on a regimen. So give yourself a break either by going off your diet every once in a while, or going off and doing something fun, but make sure that you're entering in some happiness. Another study I talk about is people who have a hand exerciser for a long time, a hand gripper, and they divide them into two: they have one watch a sad movie for a while and then another group watch a happy movie, and then they give them the hand exerciser back, the hand gripper back. They find the people who watched the happy movie can stick with that hand gripper a long time, so scientifically, you actually need to recharge, you need to come off and have some fun. The important thing is to get right back on, and this is where dichotomous thinking can come on. So people sometimes when they go off a diet, they go down this slippery slope where they can't get back on. Like I've had ice cream, I've completely failed, and now I'm just going to go off, it doesn't matter. That's called dichotomous thinking, and people who have that problem are actually more prone to depression, they're more prone to eating disorders, so it's a really bad thing to have, and women have it much more than men do. I've read about that in studies —Adam: Add that to the list.Sylvia: So the self love element is really important, and it's funny, I write it about in the book. There's one researcher from Mayo who said that women get something out of food that men don't; when men come off their diet, they're like yeah I had a beer, so what? I'm going to get back on and women are going to be like I had all these problems and I gave up, and I feel really badly now. The successful weight coaches or weight loss coaches, they're very good at coaching people back on. So if you can do that for yourself, you'll have so much more success than if you just beat yourself up every time you come off. You're going to have come off, you can't stay on, you need to recharge yourself, and then be forgiving. You came off, but you had 30 great days ahead of that, so now you're just going to have another 30 great days going forward. So tons of advice in the book, and as you can see from all my talking, there's a lot of research in it, a lot of points to know.Tim: The book is The Secret Life of Fat, it brings together cutting edge research with historical perspectives to reveal fat's true identity, and this episode, like you just said, we've just scratched the surface of all of the valuable information contained in this book, which is available Walmart, Barnes and Noble, Amazon, Audible, and other locations as well. Dr. Sylvia Tara, thanks so much for joining us here at the InForm Fitness Podcast. We certainly wish you the best of luck with your book, and really appreciate you being with us, thank you.Sylvia: Great, thank you so much. It was great to be here.Tim: We'll include links in the show notes to Dr. Sylvia Tara's book, The Secret Life of Fat. Just scroll down past the description in your podcast app, and you'll find links to purchase the hard copy of her book in Amazon, or if you're like me and you like to listen to your books, we'll have a link to the book in Audible. You'll also find the link to pick up Adam's book, Power of Ten: The Once a Week, Slow Motion Fitness Revolution. Included in Adam's book are several exercises that support this protocol that you can actually perform on your own if you don't happen to live near an InForm Fitness location. For those that do live in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg, and Reston, good news, there's an InForm Fitness to you. Pop on over to informfitness.com to get a glimpse of each location. Better yet, set up a consultation to begin your own journey with the Power of Ten. Be sure to join us next week, because Adam has a confession he would like to make to all of us who are a part of InForm Nation. I'll tell you this much, it's something that he's been struggling with most of his life, and something that a lot of us might have in common with him. To guarantee that you don't accidentally miss an upcoming episode of the InForm Fitness Podcast, just subscribe, it's very simple. Hit the subscribe button and every single Monday morning, we'll have a new episode waiting for you. For Sheila Melody, Mike Rogers, and Adam Zickerman of InForm Fitness, I'm Tim Edwards, with the InBound Podcasting network. 

After 9 years of slow motion, high intensity, strength training at InForm Fitness in Manhattan, client Hence Orme decided to change up his workout and leave InForm Fitness.  After a year and a half away Hence decided to come back.Why did Hence leave Inform Fitness in the first place, what type of exercise program did he do, and why did he come back.?Join InForm Fitness founder, Adam Zickerman and Hence's trainer Mike Rogers for their interview with The Prodigal InForm Fitness Client.To find an Inform Fitness location nearest you to give this workout a try, please visit www.InformFitness.com.  InForm Fitness has locations located in Manhattan, Port Washington, Denville, Burbank, Boulder, Leesburg, and Resten.  If you aren't currently near an InForm Fitness grab a copy of Adam's book, Power of 10, The Once a Week Slow Motion Fitness Revolution, click this link to visit Amazon: http://bit.ly/ThePowerofTen  Adam breaks down the three pillars necessary to achieve maximum benefits of this workout along with simple to follow exercises you can do at home or in a gym near you. If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com.  You can also call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards a tim@InBoundPodcasting.comThe transcription for Episode 21 - Return of the Prodigal Client is below: __________________________________________________________________Adam: Well Hence, welcome to our show. I'm very excited to have you here.Hence: Thank you, it's great to be here.Adam: The reason that I'm excited to have Hence here is because he is a client that started here many years ago —Hence: 2006.Adam: 2006, was here for many years. He's experimented his whole life with exercise, and then he took a hiatus and he started experimenting with some more things after here, and now he has come back. Then Mike said to me, guess what Adam, Hence is back and I said oh great, and Mike started to tell me what you've been doing Hence, and then what led you to come back. I was like wait, wait, don't tell me yet, let's get this fresh on our podcast, because I think a lot of our listeners would appreciate to hear about your journey. How you came full circle so to speak.Mike: I was enormously excited when Hence came back — I think it was about three months ago. He started in 2006, in September, and ten years, we're enormously proud to have clients have been here for that long, and I just looked on the system, 351 sessions you've done with us over that time.Hence: Is that right, wow.Mike: That's an incredible thing, and once a week, it's actually — it averages, over the eight and a half years, it's about forty-one sessions per year, which is… that's pretty good, it takes into account vacations, time away for business trips or something like that, but yeah, it's been really exciting.Adam: Let's start the beginning, like what brought you here in the first place, back in 2006.Hence: Sure, I think to start off with, Adam is right that I've been interested in exercise and fitness and health for a very long time, and have been training since I was a teenager, mostly weight lifting and running, and along the way, have done a fair amount of reading and research, and going back to 2006, at that point in time, I was doing a lot of running. Or at least a lot of running for me, somewhere in the range of 25-35 miles a week, and I had ramped up to that level pretty quickly, and what I was finding was that, at the age of, I guess at that time 42, 41 actually, a lot of little things were starting to break down. Nothing major, but the running was starting to take a toll, and I was starting to notice, for example, that I was having trouble walking the stairs up out of the subway. It was starting to bug me, so my family and I were on vacation in San Diego, so I was out of New York, I was out of the routine, and I could get a little time to think. At the time, I happened to just be leafing through the local San Diego magazine, and they profiled some local trainers. One of whom focused on high-intensity training, and I called her up and just said tell me about what you do and can I come train, and she did, but said I'm sorry, I can't train you while you're here, where do you live? So I told her that my family and I lived in New York City, and she practically jumped through the phone at me and said oh wow, well Adam Zickerman is the one that I follow. You should read his book and you should go talk to him. Adam: I forgot that story.Mike: I looked it up on the sheet, I was like oh San Diego.Hence: It was a really random occurrence, so I read the book, it made sense, and at this point I really started to say to myself look, I've been pushing running for me, in my context, fairly aggressively, and it's having some negative results that I didn't anticipate and I certainly don't want. At the end of the day, I don't want to run so much I can't walk.Mike: Did you have a goal in mind when you decided to start running aggressively, 35, 40 miles a week? Were you going to do a marathon or something?Hence: I was never really thinking about doing a marathon, I was thinking about being able to run maybe a fast 10k or maybe a half marathon.Mike: Did you feel like you had to lose weight at the time, or you wanted to lose weight at the time?Hence: No, not particularly, that wasn't really in the parameters at that point, but the negative effects were really starting to pile up and so I said alright, I'm going to do something different. I'm going to go cold turkey, I'm going to stop running. I talked with Adam, we had a great conversation, what he said made a ton of sense and so I made a big leap, a big experimental leap and said alright. I'm done with running for now, and I'm just going to train once a week at InForm. The results were fantastic.Adam: I remember you telling me that you just gave up running cold turkey.Mike: I remember it too.Hence: I did, and I like running, I'm not somebody for whom running was — or even is a chore, I still like it, but I had to balance that versus the wear and tear that I was accruing. So I stopped, and started training once a week, very high intensity. It required something completely different of me which is to be highly focused for a short period of time and with really no possibility of oh okay, if I don't give a hundred percent, I'm going to train in another couple days anyway so it really doesn't matter. I really had to focus, and over the next several months, all my running aches and pains went away, which is fairly predictable. If I just stopped running, I'm sure a lot of those aches and pains and issues would have resolved themselves, but I did get stronger…Mike: Did it make sense to you immediately that the idea of a once a week workout was going to be effective, or did you actually have to take a leap of faith into that?Hence: There was definitely a leap of faith. I had done enough reading, not just Adam's book, but some other authors, to have the seed planted that maybe we all have been taught about high frequency exercise is really not the whole story. There's a lot of damage that can be built up over time that is understated from higher frequency methods of exercise, but I still had to make that leap, and again, I came to InForm as an experiment. Adam: How long did that experiment last?Hence: The initial phase of the experiment really started in September of '06, ran for about nine months where I really did nothing other then train once a week at InForm. I did no running, I did no weight lifting.Adam: What was your conclusion after the nine months?Hence: My conclusion was that it was just shockingly effective. The aches and pains from running went away, my ability to climb stairs came right back, I got a spring in my step again. Certainly got stronger, and sort of the most counterintuitive finding for me was that I lost weight. Now when I was running, I wasn't thinking about my weight, I hadn't weighed myself in a long time, but I did what I think happens to many other runners which is because I was running, call it 30 miles a week, I thought I could eat everything. When I finally stepped on the scales, I was pretty shocked at how heavy I had gotten. What happened over the next nine months is because I was only training once a week, I couldn't deceive myself that oh you're going to click off six miles tomorrow so you can go ahead and eat that extra piece of pizza or cake. I couldn't fool myself that way, so my diet improved and I don't remember the numbers right off the hand, but I did start to steadily lose weight. Which was an unanticipated benefit, and clearly just all around felt better.Mike: I was looking at his consult form, and what he put down for his regular dinner was PB&J sandwich and ice cream.Adam: Did that change too, did you change your eating when you started working out?Mike: Well first of all, this is New York so it's a very glamorous lifestyle, so this is dinner in New York.Mike: Hence is a portfolio manager, pretty busy, schedule.Hence: Pretty busy, not unlike most people, but pretty exotic and elaborate meals. Certainly, my diet changed, and I attribute it to finally, in my early 40's, coming to understand that you cannot out train a bad diet, and by decreasing the frequency of training, I couldn't deceive myself that I could just eat all I wanted. So that was an unanticipated benefit of moving to a high frequency, or high intensity, lower frequency form of training.Adam: Okay, so you had the nine-month experiment and then you were here for many years after that, so the experiment was over. You were kind of convinced and you stuck this out, you did it for once or twice a week, so I'm dying to know. When you left, what did you do?Hence: I didn't just say I'm out. I continued to do a fair amount of reading and research. What I was really doing was experimenting with something else, so reading McGuff, very helpful, learned a lot. I also learned to start to read some of what people had been writing about regular, old school weight lifting. The power lifts, dead lift, back squat, bench press. I though their claims were interesting —Adam: You're talking all free weights?Hence: Exactly, so Olympic bars, and I thought the claims of the school of thought were interesting. That these exercises are very functional, and if you think about it, there really isn't very little that doesn't revolve around a squat or a deadlift, or an overhead press or a bench press in one way or another. So I thought well this is interesting, and it seems to make some sense. Going in, I thought there were some issues that I would have difficulty with, such as barbell on your back, or lifting a barbell off the ground, and there's also just the time involved, because this method of exercise, the free weight training method of exercise does demand several days a week. So these were issues that I knew going in, but I was interested in the so-called functional benefits of this form of exercise. For some period of time, period of weeks I believe, I did some weight training away from InForm. Then I'd come to InForm and do my normal workout.Mike: I remember, you were splitting it up a little bit.Hence: I was splitting it up, and I was not going to learn what I wanted to learn by doing that, so I said alright. Let me take a break from InForm, let me see what I can learn in the free weight world and so I did. I was cognizant of the risks, so I made sure to learn how to do the more dangerous exercises the right way, really did invest quite a bit of time.Mike: I remember that I didn't even discourage Hence. I loved our conversations, I loved the exploration. It really forced me to even evaluate and think about all the other ways of doing things, and I remember just encouraging you to just be very mindful to what you were doing in regards to range of motion… I remember when we were working together and you were doing your workouts independently and coming into InForm, and you were showing me how you were doing some squats with weights, and you were going really deep into it. I said I'd be very careful about going that far down, almost where his butt was below the level of his knees.Hence: Like sumo wrestler low.Mike: Exactly, and I was like I need you to be very mindful about doing that because it could be — you're going to an extreme range of motion with a lot of resistance and those are usually what causes those breaking points.Adam: It's hard to bite your tongue, because when you hear somebody say that they're going to do a dangerous exercise safely, that's like — you know what I hear when I hear that? When someone says that, to me, it's like saying I'm going to play Russian Roulette safely. There is no safe way to play Russian Roulette, you are eventually, or could eventually, get hurt and regardless of how careful you are — only because, the nature of let's say a barbell squat is you have this long lever with weights at the end of it, being supported by a structure, a skeletal structure, a spine in particular. If you go to the left or right a little bit too much, it's all over and it's just hard to defend against that long term that you can get away with that. There's no reason to do it if you can get the same effect of an exercise like that from a leg press or something where you don't take those kind of spinal risks, but I'm digressing.Hence: Right, well what I found from switching over to free weights is that the exercises are very effective. I felt like I definitely got stronger in some really basic movements, I learned how to squat, I think about as safely as one can, and I learned how to deadlift actually quite safely, and I enjoyed the movement of those exercises. They were pleasant to do, but — and I was able to progress and move the weight up and all that, but over a period of — I guess it was a total of about eighteen months, I got to the point where I had gotten more capable of lifting heavier weight, but to the point where I really believed that I was starting to get to a tipping point. Where yeah, I had gotten stronger and yes my technique was pretty good, but if I were going to get stronger from there, I was going to be taking some risks. It really took me that long also to really understand that even as the weight got heavier and even as my technique stayed pretty solid, that I could not generate the intensity safely that I wanted to achieve. I would feel like maybe I have another —Adam: What happens when you have a barbell on your shoulders and you're reaching muscle failure?Mike: Or after you've failed on let's say, doing dumbbell flys, how do you safely put those weight down? There's a lot of different scenarios.Adam: So you didn't have a trainer Hence?Hence: Well I did early on just to get the technique right, but then I was really training myself. It became really clear that there were times when I might have, let's say, half a rep left in me but I had to rack the weight, just for safety's sake. After getting — I never really got injured, I got a little tweaked once in a while, but I never got truly injured. Certainly witnessed a couple things in the gym that were a little disconcerting, but never myself got hurt, but after I got to a certain level at the major exercises, it was just really clear that I just couldn't safely progress. Mike: Like an intense stimulus, to go forward with it.Hence: Right, just could not generate the intensity with the safety that I wanted.Adam: It makes total sense. So I guess that's when you started thinking about InForm again.Hence: Right, so I went back, I reread the Power of Ten, I reread McGuff, and I think as with any discipline, it's one thing to read the book once or twice. It's another thing to read the book and then go experiment, try something, live it, and then go back and reread it and say oh, that's what McGuff meant. Now I understand what he's talking about, or that's what Adam meant. Mike: Real understandings, I think is a process like that often times. To read it you get the information, but as you said, to live it and then to go back and look at the text and what it's all about, that's when it really seeps in when you've done that a little bit.Hence: The time I spent training with free weights is absolutely not wasted at all, I learned a lot from doing it, I'm glad I did it. I saw some tremendous athletes workout, and I got a sense of what that world was all about but there's a difference between training for a particular sport, whether it's Olympic weight lifting, whether it's power lifting, versus training for health and strength and general well being. I think one of the things that comes through in McGuff and that Adam tried to tell me ten years ago and I wasn't really ready to understand it, is the difference between fitness for a particular activity — whether that's a big bench press or whether that's a fast 10K, and health. The two really are quite different, and I certainly have known people who are tremendously fit at a given activity, marathon running be a prime example.Mike: Or football players, they are extremely fit and being able to run and jump and sprint and tackle, but they're dealing with a tremendous amount of pain.Hence: Health issues —Adam: Well that's the thing, fitness is not — being really fit does not guarantee being very healthy. You can become fit and not undermine your health, or based on how you determine the choice of how you get fit, the whole reason I chose to practice a form of safe, high intensity training is because why in the name of fitness, or really why in the name of health should your — I mean it's ironic that a fitness program would undermine your health in the long run. Sports are one thing, if you want to play a sport and excel at a certain skill and activity, recreational pursuit, and it happens to make you strong and fit, so be it, but do it because you love the sport. Not because you think it's going to make you fit. The idea of choosing a sport to get fit is a little bit backwards. You should choose a sport because you love that sport and some sports, depending upon the sport of course, and the intensity of that sport, can get you very fit, can get you strong. But if your idea is just to get strong to live a healthy, long, strong life, choosing a sport for that purpose is probably not the best idea. Choosing an exercise program that is going to make you strong and is going to delay that aging process, truly delay that aging process, and not at the same time undermine your health in the process and the things that I'm talking about is that you were talking about before. The arthritis, the pain in the joints, all those kinds of overtraining injuries that can occur. It's not worth it. Sports are worth it if you love sports, but if you just want to get fit, again, sports are not necessarily the best choice.Mike: It's tough because often times those things are insidious. They don't happen on day one, they happen on day 400, and you're like oh wow. That little tweak which you can tolerate on the 20th day of doing something, and even on the 80th day, all of a sudden comes something that's like wow, now my shoulder is really bothering me. Those are the type of things that kind of sneak up on you. One of the things that I really admire and I try to continue to apply to my life as a trainer and everything is the idea to explore and to try things out. I feel like that's how everything, even the power of ten evolved, is seeing what else out there. Obviously you want to have a good head on your shoulders and make sure you're trying to take relative precautions and just reasonable sense over whatever you're trying to do. Going back to power of ten, you can achieve the intensity, we know that the intense stimulus on the muscles is really what makes the adaptation a meaningful adaptation, and if you can do that in a safe way, then why wouldn't you try.Adam: Consistently.Hence: I mean I think the — whether it's running, the weight lifting, both of which I've experimented with to quite an extent, they don't generate the intensity that we get through this form of exercise, and if you read through McGuff, there are tremendous metabolic benefits that come from achieving that level of intensity. Adam: McGuff is talking about a lot of research that has been going on out there about how intensity is what is driving these health benefits, these physiological adaptations. It's the intensity, it's not the duration of the exercise. You can eventually get these adaptations with slow, steady state activities,  but the risks to do so add up. For the same adaptations, you don't need to take those risks by just increasing the intensity and shortening the time of the workout, and doing it in a safe manner.Mike: And also the time in-between workouts. It seems like it is still very contrary to what people think about exercise. Like more is better, but if you do things intensely, whatever the activity is, whether it's boxing or running, weight training, yoga. The more intense the stimulus, the more time your body needs to recover in order for it to actually adapt and change.Hence: I thought the number that you mentioned earlier was interesting. So you said that I've logged, what 341?Mike: 351, yeah.Hence: So 351 — over eight and a half total years. So 351 sounds like a large number, and I think it should be actually to be considered a large number but if you're doing a conventional type of workout, you would triple that workout.Mike: Well you think about if it's —Adam: Well how many workouts a year does that turn out to be?Mike: It was 41 a year on the average.Adam: There are people that think you should do that in two months.Mike: Well the prescription and like the American Heart Association says three moderate or two high-intensity a week, or actually, some people prescribe even more than that. They say four or five days a week, but let's say three days a week, over three years, you do 350.Hence: I think also there is a psychology there too that I've found, that I have trouble with. If you believe that you have to run four or five days a week, at first it's kind of a cool challenge. It's like oh I'm going to go do this, it's going to be awesome, but then you start to realize okay, what am I having to not do. I'm having to — I'm not able to help my family the way I should, I'm not able to — it really takes a lot of time.Adam: We've got lives to live.Hence: And then that understanding of effectively the opportunity cost of what I am not able to do because I'm doing this, it starts to erode at least my willingness to do that exercise, whereas here, look, training once a week is great. Going back to when I first started training with Adam ten years ago, I asked the question a lot of clients ask which is well what should I do on vacation, and Adam said nothing. I'm as Type A as anyone and I was like, what do you mean nothing? I took him at his word and I actually did go away for a week and did nothing, and was shocked to then come back and find that that extra rest resulted in my strength that following workout being quite a bit better.Mike: It's consistent almost in every case when people take — when people come back from their vacation. They make their personal best or they make a jump, just by having that extra rest, it's amazing how counterintuitive that is. Adam: That's why I always like to tell people to not do anything on vacation, just enjoy your vacation. Don't stress out about where you're going to exercise. Besides usually the gyms at the hotel suck anyway. So that was great, Hence, you know, I learned a lot, it was great to hear that story. I'm glad you're back, and I hope — and Mike you did a great job, you two as a team did a great job over the years, and I love the communication. So kudos to you Mike, and to you guys, and how you work through that. There's no defensiveness, it was truly an attempt to discover what was best and it's a great story. I hope for those listening out there, whether you exercise all the time and used to do what Hence does, or want to experiment with free weights or realize that maybe less is more, there's something for everybody in this I think. So thank you very much Hence for joining us. It's been a great help.Mike: It's great Hence that you were on the podcast. Thank you very much for being here.

This week we have Greg Furlong of Basement Beers, Renovations, Betamax, Moot Point and Grissac Meets World on to talk about his bands, touring, the local NJ music scene, and the mysterious egg bandit of Denville, NJ. http://basementbeers.bandcamp.com/ http://renovations.bandcamp.com/ --- Support this podcast: https://anchor.fm/a-few-good-records/support

Mike St. Pierre joins Justin Baeder to discuss purpose and productivity.Interview Notes, Resources, & LinksVisit Mike's website MikeStPierre.comRead or watch Mike's interview in Productivity MagazineListen to Mike and Nancy Caramanico's podcast TechSpirationListen to Mike & Nancy's interview with Justin Baeder on TechspirationFollow Mike on Twitter @mikekstpierreJoin Mike's Speak Digital Network newsletter and get his free "6 Tips for A Simpler, Smarter Digital Life"About Mike St. PierreMike St. Pierre is president of Morris Catholic High School in Denville, NJ. He speaks and writes about productivity for a variety of publications and on his website at MikeStPierre.com.

Steve recounts a trip to Shop Rite before saying hello to Pat Flynn, this week's guest.  Pat has an inspirational story that we try to extract to the fullest, but things go off track and before you know it, all hell breaks loose.  Pat is a filmmaker who recently completed a film about his homeotwn of Denville, NJ.

Big brother is really watching you.  Yes they are.  This is a video our very own Doreen Finke took on route 46 east in Denville, NJ.  It reads , "hand held cell phone use prohibited."  the next part reads, "We are watching."  Can he governement really spy on it's citizens using satellites, and different technologies?  Can they really see inside you car what you are doing?  Check out the youtube video here: http://www.youtube.com/watch?v=unqCfkWL2Xc log onto campusteaparties.com/blog/ Show sponsored by campusteaparties.com

Big brother is really watching you.  Yes they are.  This is a video our very own Doreen Finke took on route 46 east in Denville, NJ.  It reads , "hand held cell phone use prohibited."  the next part reads, "We are watching."  Can he governement really spy on it's citizens using satellites, and different technologies?  Can they really see inside you car what you are doing?  Check out the youtube video here: http://www.youtube.com/watch?v=unqCfkWL2Xc log onto campusteaparties.com/blog/ Show sponsored by campusteaparties.com  

Catching up on some strange news and tales from around the world including; Jim Thorpe's remains, Dakota plague, Bourbon, Denville, Jonas Brother, Life on Asteroids and much more.