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Let's be honest—fitness culture is full of noise. So what's actually worth listening to? In this no-BS episode of The City Girl Empower Hour, we're joined by Megan Prebeg—longtime fitness trainer, F45 studio leader, and newly minted HYROX pro athlete—to break down what real wellness looks like today. From coaching clients in the studio to competing on a global stage, Megan shares the highs, lows, and mindset shifts that helped her build a life rooted in strength, not shame. This isn't your average “get fit quick” chat—this is about showing up for yourself with grit, grace, and goals that actually matter.
Fitness franchise growth is not just about expanding locations—it's about building brands, innovating experiences, and creating global communities. Few leaders understand this better than Tom Dowd, CEO of FIT House of Brands, who is steering the future of fitness franchising through a bold combination of strategy, technology, and culture. Tom Dowd's career has been defined by growth and transformation. As the former COO of GNC and co-founder of Performance Inspired Nutrition alongside Mark Wahlberg, Dowd knows what it takes to scale health and wellness brands at the highest levels. Now, as the CEO of FIT House of Brands, he leads three powerhouse fitness concepts—F45 Training, FS8 Pilates, and VAURA Pilates—under a unified platform designed for accelerated global expansion. At the core of Dowd's approach to fitness franchise growth is a deep focus on brand experience and operational excellence. Each brand under the FIT umbrella offers a distinct fitness journey: F45 delivers high-intensity functional training, FS8 blends Pilates, yoga, and toning for a complete mind-body workout, and VAURA offers athletic reformer Pilates with a multi-sensory studio environment. Together, these offerings meet the evolving needs of modern fitness consumers, while creating opportunities for franchisees to diversify and scale within the FIT ecosystem. Dowd emphasizes that sustainable fitness franchise growth requires more than just a compelling workout. It demands innovation at every level—from data-driven programming and immersive studio technology to franchisee training and member engagement strategies. FIT House of Brands has built a proprietary platform that combines content libraries, analytics, and member-facing technology to enhance the studio experience and drive deeper brand loyalty. Building a connected wellness ecosystem is a major part of Dowd's vision. By partnering with strategic investors, corporate partners, and technology innovators, FIT House of Brands is expanding beyond the studio walls to support members' holistic wellness journeys. This ecosystem approach not only strengthens member retention but also enhances the value proposition for franchisees looking for robust, future-proof business models. Tom Dowd's leadership philosophy centers on community, scalability, and operational precision. He believes that franchisees are the lifeblood of a fitness brand's success, and the system must be designed to empower owners at every stage of their journey. Through streamlined onboarding, data-supported decision-making, and ongoing education, FIT House of Brands is building a network of owners equipped to thrive in a competitive fitness market. Fitness franchise growth also depends heavily on brand agility. Dowd is keenly aware of shifting consumer demands—more focus on personalization, technology integration, wellness beyond physical fitness, and community connection. His strategy ensures that each FIT brand evolves with the market while maintaining operational simplicity for franchise owners. Another critical factor in Dowd's success has been his ability to create scalable brand architectures. Rather than relying on one-size-fits-all models, he and his team have developed adaptable systems that allow each franchise location to maintain consistency while catering to the specific demographics and needs of its local market. This level of flexibility enables brands under FIT House of Brands to thrive across 55 countries and counting. Tom Dowd's approach to fitness franchise growth is a blueprint for how health and wellness brands can move beyond traditional models and build sustainable global platforms. By integrating innovation, community, operational excellence, and strategic expansion, he is redefining what success looks like in the fitness franchising space. As the fitness and wellness industries continue to evolve, leaders like Tom Dowd will shape the future by focusing not only on the product or service, but on the entire ecosystem that supports it. Fitness franchise growth, at its best, creates lasting impact—helping people live better lives while creating meaningful business opportunities around the world. Watch the full episode on YouTube. Don't miss future episodes featuring powerful conversations and actionable insights from today's top business minds. Join Fordify LIVE! Every Wednesday at 11AM Central on your favorite social platforms and catch The Business Growth Show Podcast every Thursday for a weekly dose of business growth wisdom. About Tom Dowd Tom Dowd is the CEO of FIT House of Brands, one of the world's largest fitness and wellness franchisors, home to F45 Training, FS8 Pilates, and VAURA Pilates. With decades of experience scaling global brands, including as COO of GNC and co-founder of Performance Inspired Nutrition with Mark Wahlberg, Tom is a dynamic leader driving innovation, brand evolution, and franchise growth worldwide. Under his leadership, FIT House of Brands operates over 1,500 studios across more than 55 countries, delivering cutting-edge fitness experiences and building a connected wellness ecosystem that meets the diverse needs of today's consumers. To explore more about Tom Dowd and FIT House of Brands, visit FunctionalInspiredTraining.com. About Ford Saeks Ford Saeks is a Business Growth Accelerator who has helped generate over a billion dollars in sales for organizations ranging from startups to Fortune 500s. With more than 20 years of experience, he's redefined what it means to drive success—combining strategic marketing, innovation, and real-world business acumen. As the President and CEO of Prime Concepts Group, Inc., Ford helps businesses attract loyal customers, expand brand visibility, and improve performance at every level. He's founded over ten companies, authored five books, earned three U.S. patents, and received numerous industry accolades for his work in marketing, leadership, and entrepreneurship. A trailblazer in digital innovation, Ford is also an expert in AI prompt engineering, training businesses to use tools like ChatGPT to create high-impact content and elevate customer engagement. He recently shared his expertise at the “Unleash AI for Business Summit,” where he spoke on the role of AI in transforming operations, marketing, and the customer experience. To learn more, visit ProfitRichResults.com and watch his business TV show at Fordify.tv.
In this episode Cheyne shares why he walked away from F45's bootcamp model. He lost fat, but hit a wall... no muscle, no strength, no real progress. He came to Red Wolf looking for more: barbells, structure, and results. Since joining, he's packed on muscle, built real strength, and thrives in the challenge and competition that makes Red Wolf different from anywhere else.
The crew from F45 recently joined us in studio and they brought some friends! They're celebrating their 3rd anniversary and they've got a week of fun events to help celebrate! Check out our chat!
Is group fitness helping or hurting your body composition goals? In this Fitness Friday episode on the Habits and Hustle podcast, Liron and I dive into the controversial world of group fitness classes like Orange Theory, Barry's Bootcamp, and F45. We discuss why these high-intensity classes can spike your appetite, burn out your adrenals, and leave you injured—plus what's actually working in the group fitness space. We also explore the rise of Hyrox as a better alternative to CrossFit, why Pilates shouldn't be your only workout, and the social benefits that keep people coming back despite the drawbacks. Liron Kayvan founded BFLA in 2019. He's a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years. What we discuss: The rise and reality of group fitness popularity Why Barry's Bootcamp can spike cortisol and appetite The "aimless running around" problem in most classes Hyrox vs. CrossFit: A safer group fitness alternative Why Pilates alone won't change your body composition The social benefits that make group fitness worthwhile When group fitness works vs. when it backfires The importance of having specific fitness goals Why "something is better than nothing" still applies How to choose group fitness that actually serves your goals Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle. Find more about Liron Kayvan: Website: https://www.beyondfitnessla.com/ Instagram: @beyondfitnessla Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements
This week on the Any Given Runday Podcast, we welcome Colleen Keogh (@colleen.keogh on Instagram), a coach, runner, and actor. Colleen has worked in the fitness industry across Scotland, Australia, Canada and now F45 in Ireland. She is a member of the 100 mile club, coming 2nd in the Belfast 24 Ultra with a 3rd place finish in the Longford ultra marathon and winning the 120k Belfast to Derry Ultra!We discuss Colleen's incredible achievements in ultra marathons, her thoughts on the mental and physical challenges of endurance running, the importance of proper nutrition, her future race plans and her favourite marathon in Ireland. 17:23 Life in Australia: A New Perspective on Fitness21:52 Transition to Canada: From Personal Training to Gym Management25:36 Climbing Kilimanjaro at an Early Age and Why She Wants to Go Back29:33 Colleen's First Marathon and Why She Decided to Take on Ultras42:27 The Struggles of a 24-Hour Race (Belfast 24 Ultra)47:33 The Pressure of 'What's Next'52:23 Why The AlphaFlys Are NOT for Everybody56:56 Balancing Acting and Running61:08 Limerick vs Dublin vs Cork vs Belfast... what is Colleen's Favourite MarathonYou can follow us on Instagram@anygivenrundaypodcastJoin us for our annual marathon trip abroad as we head back to Barcelona for 2026! Places are limited and you can find out more details by going to our website:https://www.anygivenrunday.com/marathon-trips You can now get 20% off all Perform Nutrition products, including their new Carb Gels, using the code 'AGR' at checkoutPerformNutrition.com This episode is sponsored by ULTRAPURE Laboratories. Ask for the ULTRAPURE Laboratories Muscle Recovery range in your local Pharmacy or Health Store. Their ULTRAPURE Ice Cold Menthol Gel is instant fast acting and cooling savior. You can also check out their muscle recovery range through their website:Ultrapurelabs.ie
In this conversation, Tom Dowd discusses the significant progress made at F45 over the past year and a half, highlighting leadership changes, franchisee engagement, and the challenges faced, including accounting issues. He emphasizes the importance of innovation and strategic focus in the fitness industry, introducing the new 'Fit House of Brands' strategy and differentiating the Vora Pilates brand as a unique offering in the market. In this conversation, Tom Dowd discusses the strategic growth and management of his fitness franchise, emphasizing the importance of balancing demand with operational capabilities. He introduces innovative recovery modalities and the integration of GLP-1 medications into their offerings, while also addressing the challenges posed by economic uncertainty. Dowd highlights the significance of content creation in establishing authority in the wellness space and the ongoing commitment to supporting members' health journeys. LINKS: https://goteamup.com/ https://podcastcollective.io/ https://egym.com/int
Ep 62: In today's Ask Me Anything Episode, I'm answering your most recent questions—from syncing your training with your cycle to making the most of classes like OrangeTheory and F45, and how to keep training while traveling. Here's what we cover:Training during your period: when to push, when to pivotSmart swaps: can leg press replace squats?How to workout on a roadtrip.How long should a cut last?The hidden downsides of group fitness classes—and how to make them work for youHow I use periodization to keep long-term clients progressing without burnoutIf you've ever felt unsure about tweaking a program, sticking to structure, or trusting your body's signals—this one's for you!Start your 7 day FREE trial of my new app HERE!Want to work one on one with Chelsey?Set up a one on one consultation call here to see if personalized online training is right for you.Join a semi-private class in LA here.Email info@chelseyrosehealth.com to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"
The SPaMCAST 860 features a conversation with Paul Gibbons. We discussed his new book, , which he co-authored with James Healy. This is not our first conversation with Paul, they have all been fabulous. Paul Gibbons is a keynote speaker and author of five books, including the acclaimed Adopting AI: The People-first Approach, which came out in March 2025. Before that, he was IBM's thought-leader on the future of work, and before that, a professor of business leadership at the University of Denver. In the Jurassic era, he was CEO of Europe's top leadership consulting firm. He lives in Denver with his two sons and enjoys F45 and competitive high-stakes poker. Web: LinkedIn: Note: Due to a technical error on my part, the opening is abrupt. One minute of chit chat was lost. Mastering Work Intake sponsors SPaMCAST! Overwhelmed? Find your focus. Readers praise "Mastering Work Intake" for its practical, actionable advice. Learn to prioritize effectively and eliminate bottlenecks. Real results, real change. Discover the system that simplifies complex projects. Order your copy today! Links to buy a copy… JRoss Publishing: Amazon: Interested in continuing the conversation on work intake with peers in a safe space? Join the Mastering Work Intake Community on LinkedIn Next SPaMCAST The SPaMCAST 861 begins an eight-week rewind featuring eight of my favorite panel discussions. We will be back on June 21st with new content and stories.
Send us a textHe's back! Yes my darlings I'm back working at F45. I missed it so much. So if you wanna come and train with me come on down to F45 Bromley.
Most gym owners make the same mistake: they try to serve everyone.But the key to real growth? Serving someone deeply.MADabolic is a strength-focused group training franchise built on principles Brandon honed as a former professional hockey player. With 36 locations open and aggressive expansion in 2025, Brandon has mastered scalable systems, high-retention training models, and the operational playbook for gym growth.In this episode, you'll learn:⏩ Why chasing specific niches beats going generic⏩ How removing the scoreboard creates an inclusive training floor⏩ The origin story behind a strength-based franchise that filled a massive market gap⏩ What it really takes to scale from 1 gym to 40+ units and still keep the soul of the brandThis is a must-watch for gym owners, franchisees, and anyone building a fitness business with purpose.
First Call- Crystal is at F45! by Maine's Coast 93.1
If you're a nurse dealing with back pain, tight hips, or constantly feeling exhausted after your shifts… this episode could save your career. Dustin Chau, a Health Coach who's helped over 100+ nurses restore their metabolism and energy, is joined by Lauren — a critical care nurse, educator, and fitness trainer — to reveal the 5 essential exercises every nurse MUST do to avoid injury and build functional strength. You'll also learn why popular workouts like CrossFit, F45, and high-intensity bootcamps might actually be making things worse — and what to do instead.
Coach Emily with F45 recently stopped by to chat about their upcoming welcome week events, plus we got a sneak peak of how they're planning to celebrate their 3rd anniversary! Check out our chat!
r amithejerk? where AITA for asking my friend to leave my birthday party because she brought her crying baby? AITA for publicly telling my ex coworker that I don't like them? AITA for refusing to go to my grandma's house on my birthday? AITA for giving my bil his favourite cookie when he was being rude? AITA? my (F21) cat doesn't have food because my mom (F45) keeps “topping off” her bowl and now my mom is calling me a neglectful owner WIBTA Co worker asked for a lift to work at the end of the month, did not say it would be for the next 6. AITA For telling my roommate I shouldn't have to take care of his dog AITA because i couldn't take my sis in law to the hospital for my niece AITA for selling my clothes instead of giving them to my sister? AITA for agreeing with my daughter it is weird her friend's mom has access to their conversations? AITA for not telling my partner that I didn't clean up his mess? AITA for refusing to go see my husband's school musical? AITA, I swore infront of my little sisters friends AITA for rescuing a baby squirrel and “back talking” my (now) exes father? AITA for refusing to drive 4 hours, so my sister doesn't have to drive through NYC? AITA for vetoing my partner's plan to build a shed in our backyard? WIBTA for telling my roommate I don't want to eat her food? AITA for telling my husband to book a hotel for us while we attend my SIL's wedding, rather than share accommodations with his family? AITA Ffor not letting mil help wth my confinement and Insulting my hubby in the process AITA for watching one of my brother's DVDs without checking with him first? Hosted on Acast. See acast.com/privacy for more information.
r amithejerk? where AITA for asking my friend to leave my birthday party because she brought her crying baby? AITA for publicly telling my ex coworker that I don't like them? AITA for refusing to go to my grandma's house on my birthday? AITA for giving my bil his favourite cookie when he was being rude? AITA? my (F21) cat doesn't have food because my mom (F45) keeps “topping off” her bowl and now my mom is calling me a neglectful owner WIBTA Co worker asked for a lift to work at the end of the month, did not say it would be for the next 6. AITA For telling my roommate I shouldn't have to take care of his dog AITA because i couldn't take my sis in law to the hospital for my niece AITA for selling my clothes instead of giving them to my sister? AITA for agreeing with my daughter it is weird her friend's mom has access to their conversations? AITA for not telling my partner that I didn't clean up his mess? AITA for refusing to go see my husband's school musical? AITA, I swore infront of my little sisters friends AITA for rescuing a baby squirrel and “back talking” my (now) exes father? AITA for refusing to drive 4 hours, so my sister doesn't have to drive through NYC? AITA for vetoing my partner's plan to build a shed in our backyard? WIBTA for telling my roommate I don't want to eat her food? AITA for telling my husband to book a hotel for us while we attend my SIL's wedding, rather than share accommodations with his family? AITA Ffor not letting mil help wth my confinement and Insulting my hubby in the process AITA for watching one of my brother's DVDs without checking with him first? Hosted on Acast. See acast.com/privacy for more information.
Ep 55: In today's episode, we're diving deep into what actually causes a bulky appearance, why strength training alone won't make you “big,” and how to build lean, strong muscle without unwanted size.I'll break down:✔️ What actually makes women look bulky (hint: it's not just lifting!)✔️ How to train for muscle tone vs. hypertrophy✔️ Common mistakes that lead to a stockier appearance✔️ Why workout classes like Barry's, F45, & OrangeTheory may be working against you✔️ How to structure your workouts & nutrition for a lean, strong physiqueWhether you want to build curves, get stronger, or avoid looking “too muscular,” this episode will give you the clarity and confidence to lift the right way.___In today's episode, we're diving deep into what actually causes a bulky appearance, why strength training alone won't make you “big,” and how to build lean, strong muscle without unwanted size.I'll break down:✔️ What actually makes women look bulky (hint: it's not just lifting!)✔️ How to train for muscle tone vs. hypertrophy✔️ Common mistakes that lead to a stockier appearance✔️ Why workout classes like Barry's, F45, & OrangeTheory may be working against you✔️ How to structure your workouts & nutrition for a lean, strong physiqueWhether you want to build curves, get stronger, or avoid looking “too muscular,” this episode will give you the clarity and confidence to lift the right way."Submit a question to the show"
What separates the best from the rest? Why do some studio owners struggle while others dominate? In this episode, we sit down with Ian, owner of the #1 global F45 studio, to break down the exact mindset, strategies, and systems that keep him at the top. Spoiler: It's not luck. It's relentless execution. Here's what we're covering: • Why your studio isn't just a gym—it's your members' ‘third space' • The real reason Ian's studio has a world-class 2% churn rate • How to build a team that wants to perform at the highest level • Why most studio owners are stuck in survival mode—and how to break out • How Ian scaled to 570+ active members (without relying on cheap trials) • The biggest mistake owners make when hiring—and how to fix it • What ‘relentless' really means—and how to apply it in your business • … and a whole lot more Chapters: ⏳ [00:00] What Separates the Best from the Rest? ⏳ [05:45] Scaling to the #1 Global F45 Studio—How Ian Did It ⏳ [12:30] The Secret to 2% Churn: Creating a ‘Third Space' for Members ⏳ [18:15] Building a High-Performance Team: Hiring, Culture & Leadership ⏳ [26:40] Why Most Studio Owners Stay Stuck (And How to Break Free) ⏳ [34:20] The Marketing Strategy That's Driving Consistent Growth ⏳ [42:00] The #1 Operational Shift That Took Ian's Business to the Next Level ⏳ [50:10] Elevate, Then Relentless—How to Keep Pushing Forward ⏳ [58:20] Your Next Move: Applying These Lessons to Your Studio Hope you enjoy! Want free resources? DM over on IG @hey.doza with ‘books' for my personal recommendations or ‘non negotiables'. https://www.youtube.com/@GeronimoUnfiltered WANT MORE: To say thank you for listening to the pod we'd like to gift you a FREE session to brainstorm a 3 Step Action Plan for your gym or fitness studio so you know EXACTLY what step you need to take to grow. Book in yours: https://link.wingmancrm.com/widget/bookings/geronimo-3-step-action-plan Connect with us: Geronimo: https://www.instagram.com/thegeronimoacademy?igsh=MTQ4bDZ2aTR6Ym43dA== Doza: https://www.instagram.com/hey.doza
Michael Ramsey is the co-founder of STRONG Pilates alongside Mark Armstrong in 2019, has built a global fitness brand that blends traditional Pilates principles with high-intensity, low-impact cardio training. With a Master of Commerce in Marketing from RMIT University and experience owning F45 franchises, Michael has extensive expertise in brand strategy, business development, and digital marketing.STRONG Pilates is rapidly expanding, with recent launches in the USA, Japan, Singapore, and Dubai - and there's no sign of slowing down. In our conversation, we discussed what makes STRONG Pilates unique, the key lessons Michael gained from his experience with F45 franchises, and the right approach to scaling a business. We also explored the power of building a brand and community, his biggest entrepreneurial insights, and what's next for STRONG Pilates.You can subscribe to the Mentored newsletter here: https://mentored.com.au/newsletter-sign-upJoin the Facebook Group.Follow Mark Bouris on Instagram, LinkedIn & YouTube. Hosted on Acast. See acast.com/privacy for more information.
F45 is ready to launch their next health and wellness challenge. Co-owner and coach Emily, with long time member Tracy recently joined us in studio to chat about the challenge. Plus Tracy share a bit of her own story and success.
Has CrossFit evolved from a brand into a genre redefining fitness? On this Debrief Episode of the Podcast, we explore this transformation via a post from Stu Stuart Brower of WTF Gym Talk, discussing the rise of non-branded functional fitness gyms, the challenges of quality coaching, and the value of experience over certifications. We also tackle fitness trends like Ozempic's controversial use for weight loss and F45's move to integrate weight loss drugs, raising questions about industry ethics and sustainability. Finally, we dive into combat dynamics, hero worship, and personal encounters with icons, encouraging reflection on lessons from public figures.--------- EPISODE CHAPTERS ---------(0:00:01) - The Future of CrossFit Training(0:09:12) - Fitness Industry Trends(0:21:46) - Internet Personalities and Warrior Mindset(0:34:56) - Hero Worship and Internet BehaviorSend us a text
In this podcast episode, Casie Ludemann discusses her experiences as a busy mom while balancing priorities such as fitness, family, and her podcast. She emphasizes the importance of making health and fitness a consistent priority, even if it means adjusting the focus from time to time. She addresses common misconceptions about workouts, particularly those related to trendy classes like Orange Theory and F45, arguing that while these can be enjoyable, they might not produce the long-term results people seek.Casie explains that building muscle and achieving a toned physique requires progressive overload through consistent strength training, rather than constantly changing workouts. She encourages listeners to consider their fitness goals seriously and to prioritize strength training, viewing classes as supplementary rather than central to their fitness routine.Throughout the episode, she highlights the pivotal role of nutrition in achieving fitness goals, asserting that exercise alone is insufficient without proper dietary habits. Casie concludes with a call for listeners to seek education and professional guidance in their health journey, while maintaining a supportive community around them for motivation.Let's keep it real, tackle the chaos of life, and make those resolutions stick—one rant at a time!
Ep 48: In this week's episode, Chelsey dives into the chaos happening in Los Angeles due to the recent fires, shares her tips on visualization and goal setting, and answers 5 listener questions for this weeks "Ask Me Anything" Episode.1. I'm not really a tread girlie but I love the stair master, could I get the same benefits of doing sprint like intervals on the stair master instead of the tread?2. I'm doing 1 day Lower body, 1 day upper body, 1 day full body, and 2 days of HIIT and 2 rest days is that good?3. I have the muscle that I want but how do I get rid of the excess layer of fat on top?4. I'm about 8 months out from my wedding and have been doing F45 which is a combo of both strength and cardio. I've been doing it for 2 weeks and I've gained a few pounds, so discouraging pease help!5. Should I alter my calorie intake on my off days? I feel like if I don't then I'm not staying in my deficit --Want to work with Chelsey?Set up a one on one consultation call here to see if personalized online training is right for you.Join a semi-private class in LA here.Email info@chelseyrosehealth.com to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"
Welcome to this week's episode of LIFTS, a quick snapshot into the Latest Industry Fitness Trends and Stories. Today, hosts Matthew Januszek, Co-Founder of Escape Fitness and Mo Iqbal, Founder & CEO of SweatWorks, get together to discuss recent health and biohacking trends, nutrition and supplements, strength training insights, tech and wellness integrations and emerging fitness trends including the latest from industry innovators Oura, F45, Samsung and Vasa Fitness. In this LIFTS podcast, topics include: Hostage tape; the viral sleeping trend. Repacking your pre/post workout supplements. Tips from Dr. Jim Stoppani on how to build muscle. The new Oura nutrition tracking tool. FS8, the new Pilates model from F45. F45 teams up with Samsung to bring workouts to Samsung TVs. Research results on benefits of ‘exercise stacking'. Vasa Fitness adds boutique strength class to HVLP offering. ====================================================== Support fitness industry news by sponsoring future LIFTS episodes. Contact us at marketing@escapefitness.com for advertising opportunities. Subscribe to our YouTube channel and turn on your notifications so you never miss a new video when it's published: https://www.youtube.com/user/EscapeFitness Shop gym equipment: https://escapefitness.com/shop View our full catalog:https://escapefitness.com/support/catalog (US) https://escapefitness.com/support/catalogue (UK) ====================================================== Facebook: https://www.facebook.com/Escapefitness Instagram: https://www.instagram.com/escapefitness Twitter: https://www.twitter.com/escapefitness LinkedIn: https://www.linkedin.com/company/escapefitness/ 0:00 Intro 0:54 Viral sleep trend of ‘hostage taping' 3:44 Exploring supplements and nutrition 10:00 The minefield that consumers face choosing nutritional products 13:27 The evolution of tracking apps 17:46 F45 introducing Pilates offering 19:33 F45 partner with Samsung to deliver Samsung TV workouts 21:23 Exercise snacking and strength training 27:44 Vasa Fitness adds boutique strength class to HVLP offering 30:53 Gym etiquette and social media impact 36:02 Final thoughts
LYM EP 398 out tomorrow, features fellow podcaster Eric Malzone. Eric is a Northern California native with a lifelong passion for fitness and athletics. After ten years in corporate America, he started his first fitness business in 2008, CrossFit Pacific Coast followed by Lighthouse Fitness in 2015. In 2017, Eric successfully sold his gyms going nomadic for years, finally landing in Whitefish, Montana.He is the host of Fitness Blitz Radio, Athletic Unscripted, and the Future of Fitness podcast—a top-rated B2B podcast for four years running. He's interviewed 750+ industry professionals, ranging from personal trainers to Fortune 500 company founders. The Future of Fitness exposes cutting-edge trends in fitness technologies, modern wellness, and health sciences.As the co-founder of the Podcast Collective, Eric consults for fitness and wellness brands like Proteus Motion, F45, ASENSEI, Vi Labs, Spren, Physmodo, The SageHouse, Morpheus Labs, Dark Horse Rowing, FitTech Company, The Brand X Method, Fitness Professional Online, and numerous SMBs within the fitness, health, and wellness industries. Enjoy!If you liked this EP, please take the time to rate and comment, share with a friend, and connect with us on social channels IG @Kingopain, TW @BuiltbyScott, LI+FB Scott Livingston. You can find all things LYM at www.LYMLab.com, download your free Life Lab Starter Kit today and get busy living https://lymlab.com/free-lym-lab-starter/Please take the time to visit and connect with our sponsors, they are an essential part of our success:www.VALD.com www.ReconditioningHQ.com
In this episode of the Dr. Ashley Show, I chat with Danielle Iannucci, a lifelong athlete and fitness enthusiast who now coaches and manages at F45 Training in South Asheville. We break down how the Functional 45-minute workouts combine intense training with science-backed methods to melt fat and build muscle efficiently. Danielle dives into the structure and benefits of F45 programs, sharing tips for maximizing results in a short timeframe. Discover how these workouts are designed to target key areas for fat loss and muscle gain, all in a supportive group environment. Tune in to learn how F45 could transform your fitness journey. LEARN MORE ABOUT F45 TRAINING: https://f45training.com/ GLUCOCUT+All-in-One (Glucose and Metabolic Support) & ELECTROLYTE PLUS (All-in-One Hydration and Mineral Support)Get 20% OFF YOUR FIRST MONTH of Subscribe & Save: https://drashleywellness.com/discount/Youtube10*Discount Applied at Checkout* GET A CUSTOMIZED WEIGHT LOSS PLAN:Have a free 1-on-1 call with our Expert Nutritionists
Tom Dowd is the president and CEO of F45 Training. We discuss the work Tom has have been doing to help F45 bounce back from a difficult start to 2023 and their plans for the future, as well as what to expect in Asia. GUEST RESOURCES Tom Dowd on LinkedIn F45 Training THE FIT GUIDE Visit The Fit Guide The Fit Guide helps fitness lovers find and experience the world's best fitness clubs and studios; and helps fitness clubs create incredible, five star client experiences every time. Subscribe to The Fit Guide Newsletter The Fit Guide on LinkedIn SHOW RESOURCES Jack Thomas on LinkedIn Fitness Business Asia Website Fitness Business Asia Instagram
Send us a textJill is back!Tune in to hear how combining mindfulness and muscle can redefine your fitness journey with FS8, the latest innovation from the F45 group. We're talking Pilates, yoga, and strength training like you've never seen before. As the fitness arena leans into strength-focused routines, discover how FS8 is not just a workout but a business opportunity brimming with potential. But that's not all—Get a sneak peek into our rollercoaster ride as franchise owners with Pink's Window Services, where even a record-breaking month in October came with unexpected hurdles, highlighting the unpredictable nature of business ownership. We also shine a spotlight on Action Exteriors from Resi Brands, an enticing new roofing franchise for those who want a home-based service business with a low barrier to entry. With its focus on roofing and siding, this franchise is perfect for weather-affected states like Florida and Oklahoma. The Franchise Insiders Podcast Schedule A Call Text: 305-710-0050 Take our FREE Business Builder Assessment
Ashley attended the SUF seminar in Phoenix. We helped her pass her NASM and level up her career with our seminar and certifications.Unlock the secrets to a thriving fitness career as we explore the remarkable journey of Ms. Ashley, a personal trainer who transitioned from a structured military life to a flourishing civilian fitness profession. She opens up about her initial struggles with NASM certification and how stumbling upon Show Up Fitness transformed her approach by bridging the gap between theoretical knowledge and hands-on experience. Whether you're just starting out or looking to enhance your skills, Ashley's story is a testament to the power of continuous learning and the importance of adapting in the ever-evolving fitness landscape.Step into the dynamic world of group fitness training as we navigate the high-energy environment of F45 with insights drawn from Ashley's personal experiences. Discover the unique challenges and thrilling rewards that come with coaching in a fast-paced setting, where managing multiple clients and ensuring their safety becomes a crucial part of delivering successful workouts. As we discuss the contrast between one-on-one and group training, you'll gain insight into how such experiences can hone your skills and elevate your fitness career to new heights.Embrace the future of fitness with our discussion on creating multiple income streams to achieve financial freedom and a balanced lifestyle. We explore strategies for scalability and specialization, encouraging trainers to think beyond the traditional model. With mentorship and community-building at the forefront, we highlight how connecting with like-minded fitness enthusiasts on platforms like Instagram and Facebook can be a game-changer. Join us as we outline paths to success and underscore the importance of building a supportive network that empowers trainers to expand their expertise and impact in the fitness industry.Want to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show! Our Instagram: https://www.instagram.com/showupfitnessinternship/?hl=enTikTok: https://www.tiktok.com/@showupfitnessinternshipWebsite: https://www.showupfitness.com/Become a Personal Trainer Book (Amazon): https://www.amazon.com/How-Become-Personal-Trainer-Successful/dp/B08WS992F8Show Up Fitness Internship & CPT: https://online.showupfitness.com/pages/online-show-up?utm_term=show%20up%20fitnessNASM study guide: ...
Even if you're not trying to jacked or huge, you still want to optimize your valuable time spent training. The three main factors you have under your control are: 1: Training Frequency - How often you hit each muscle group. 2: Training Volume - How many sets and reps you do each week 3: Training Intensity - How hard you push, and how close to failure each set is Because of these three factors, group classes like CrossFit, Orange Theory, F45, HIIT, and Bootcamps often miss the mark with their more random nature. In this episode we'll explain frequency, volume, and intensity, along with what the research says. If you're ready to unlock new levels of progress without wasting time on things that don't matter, apply for coaching today: https://www.digitalbarbell.com/contact-us
Are popular group fitness classes like BodyPump, F45, and Orangetheory really helping you build and maintain muscle as you age?
In this episode, Will Grimes and special guest Staff Sergeant Michael Nichols, a former Marine Corps Drill Instructor and current Director of Military Operations at F45, dive into powerful stories of leadership, discipline, and transition from military to civilian life. The discussion explores the evolution of leadership, the unique challenges veterans face when leaving the military, and how to continue excelling in new environments. Whether you're a veteran, business leader, or someone passionate about personal growth, this episode provides valuable insights on grit, overcoming obstacles, and fostering leadership in yourself and others. 1:11 - 3:30: Michael's military background, insights on leadership from the Marine Corps. 3:31 - 6:00: Stories from boot camp: humor and hard lessons. 6:01 - 10:00: Transitioning from military to civilian life, F45, and supporting veterans. 10:01 - 12:30: Drill instructor intensity and building Marines for combat. 12:31 - 15:50: The importance of structure and discipline in leadership. 15:51 - 20:00: Boot camp humor: breaking down leadership lessons through funny anecdotes. 20:01 - 25:00: Michael's experiences at F45, focusing on functional training and helping veterans transition. 25:01 - 30:00: Developing leadership skills beyond the military: Empowering and mentoring people in the civilian world. 30:01 - 35:00: The three essentials for veterans transitioning out of the military: VA disability, finding a job, and building a community. 35:01 - 40:00: Reflecting on leadership philosophies and their applications in civilian roles. 40:01 - End: Wrapping up: Final thoughts on leadership, discipline, and empowering others.
Are you a gym owner or manager looking to improve conversions from prospects to members, member satisfaction, employee retention, innovation and profitability? Many fitness podcasts focus solely on lead generation, but we believe the real key to long-term success lies in effective leadership and reducing churn of both staff and members. Host Justin "JT" Tamsett, a leader in the global fitness and wellness culture, brings you actionable advice from multiple industry experts in each episode. With over 1 million downloads, this podcast offers brilliant strategies to overcome challenges in the fitness industry today. Whether you run a big-box gym or boutique studio, this podcast is your lifeline to hands-on experience. Educate yourself today on how to hit record sales numbers, boost member retention, build a high-performing team, and skyrocket your revenue through strong leadership. Listen and subscribe now! Join our email list. Join the Fitness Business Podcast community. Q: Is this podcast right for me?A: The podcast is for independent, chain and franchise owners, managers and department managers ready to be the best: Planet Fitness, LA Fitness, Equinox, Anytime Fitness, PureGym, David Lloyd Leisure, Virgin Active, Snap Fitness, Crunch Fitness, F45, Pure Barre, Barry's Bootcamp, SoulCycle, Psycle, The Movement Nation, and much more. Q: How often are new episodes released? A: New episodes drop twice a month, delivering valuable education to help you grow your fitness business. Q: What can I expect to learn from the show this season? A: Expect to learn about building strong communities, boosting member retention, creating a better employee experience, and navigating the future of fitness. Q: Who are your sponsors? A: This show is supported by REX Roundtables and Active Management. About Your Host: Justin “JT” Tamsett is a seasoned fitness industry veteran and passionate advocate for promoting physical activity. His mission is to reduce the health care costs across the globe by having more people move and move more often. JT's hope is that his daughter Zoe can grow up in a world full of opportunity rather than one where governments and communities don't have the burden of an ageing and sickening population. With over 30 years of experience, JT has owned gyms, coached fitness classes, and now specialises in business coaching for fitness entrepreneurs. Through his company, Active Management, JT provides guidance and support to gym owners worldwide, empowering them to build successful businesses and contribute to a healthier society. He also leads 8 REX Roundtables in the US and Australia, spoken at over 40 conferences in 23 countries, and consulted with gyms worldwide. JT's commitment to improving health extends beyond his professional endeavours, as he has also dedicated himself to coaching various sports and actively participates in industry organisations.
Episode 102 is on the scene with the two most recent winners on zMAX CARS Tour Late Model Stock Tour.Landen Lewis captured his first win at Wake County Speedway on August 24th. The Kevin Harvick Incorporated driver describes this win as being the biggest of his career, shares the advice his owner Kevin Harvick recently gave him after a tough weekend at the track, how he has developed as a driver and more.Ryan Millington hadn't won a tour race since 2020. He's been up front all season long but circumstances prevented him from winning. He finally broke through and captured a win at Florence last weekend and he discusses the win, returning to the F45 tires, operating with such a limited crew, working with R&S race cars, overcoming disqualifications, accidents and preparing for a potential title run while feeling more optimistic than ever as he attempts to win a Martinsville Grandfather Clock later this month.Scott Phillips wasn't even going to run the season finale at South Boston in the Southside Disposal Pure Stock Division after running out of funds due to some emergencies outside the track. With the help of many friends, family and fellow racers, he was able to run this past weekend and it paid off for his first win of the season. Phillips tells us this story as well as overcoming substance abuse issues, personal demons and how racing saved him. It is a story of perseverance and one that you do not want go go without hearing as it may help someone who needs it.We breakdown the SMART Modified Tour doubleheader from New River and Carteret County over the weekend. Ryan Newman won the first race and Danny Bohn finally broke through in his own right to claim his first SMARTY. We discuss the CARS Tour and STAR Super Stock races from Florence with analysis and post race interviews. Ricky Locklair Jr picked up his first STAR Tour win, Alby Ovitt retains his points lead, Marlin Yoder has troubles and Jeff Melton enjoys success up front and more. We also discuss Brenden Queen and Matt Cox battling for second, strategy that took place, and whether the comers and goers made it for an exciting race with the return of the aforementioned F45's among other subjects.The NASCAR Cup Series wrapped up their regular season at Darlington. We discuss Chase Briscoe's win, Tyler Reddick overcoming sickness and set up the playoff field by discussing who will be the first four out and make our final four picks. We discuss South Boston's Championship night, the Whelen Modified Tour, preview Atlanta and much more on another packed DLN!
Episode 101 is on the scene and we are discussing the love for F45's in response to the tire situation that has been a subject of conversation all season long on the CARS Tour. We discuss the impact of the switch back to the Hoosier F45's from the controversial ST2's plus give our analysis of Friday's Drive For Puryear 125 from Wake County Speedway. Landen Lewis added his name to a growing list of winners on the tour this season and we discuss that, the incident between him and teammate Brent Crews, the points shake up and how some of the local ringers did. Donovan Strauss is a name rising through the short track ranks that you need to keep an eye out on. The Philadelphia native is in the midst of his first full year running late models at Florence Speedway in Florence South Carolina and joins the podcast this week. We discuss his recent breakthrough win at Florence in weekly competition, his upcoming CARS Tour debut, his start in racing, competing in ESports, his successful Legends career and love for the Philadelphia Eagles. Kaleb Hall has been around the sport his entire life. Growing up near Franklin County Speedway in Virginia, he was always destined to try his hand in racing at the track. Over the weekend, he scored his first ever win in the Rookie Division and notched two three place finishes in Stock 4. He joins the show to discuss this, his Visual Works Company and any secrets he may have about his Co-Host Uncle Julian. We discuss Harrison Burton's upset win at Daytona and the impact the 100th win for the Wood Brothers has on the industry, how this win disrupts the playoffs, keeping cars on the ground after two more blowovers and who has the edge at Darlington in the regular season finale among more topics. Layne Riggs may have separated his shoulder celebrating his first win in the NASCAR Craftsman Truck Series but it didn't put a damper on breaking through the win column on what has been a tough year for the former CARS Tour star and South Boston Speedway weekly competitorSpeaking of South Boston, we set the stage for Halifax County Farm Bureau Championship Night this weekend at South Boston Speedway. Who will come out of this as season long champion in the Sentara Late Models, Budweiser Limited Sportsman, Southside Disposal Pure Stock and VSP HEAT Hornet Divisions? You will need to listen to find out.We also preview the upcoming SMART Modified Tour doubleheader from New River All-American Speedway and Carteret County Speedway this weekend, STAR Super Stock Tour race from Florence, review championship night at Bowman Gray Stadium and so much more on a jam packed episode of DLN!
In this episode, I sit down with Faith Dey, podcast editor and founder of Live Well Video, for our most unscripted conversation yet. We explore Faith's journey of self-discovery, the challenges of aging, and how her career transitions have shaped her personal and professional life. From overcoming people-pleasing tendencies to embracing visibility, Faith shares powerful insights on healing old wounds, setting boundaries, and supporting others. Plus, she reveals exciting news about helping women become more visible and the importance of creating lasting legacies. Tune in for an inspiring and deeply personal discussion. Podcast Show Notes: 00:51 - Welcome We kick off the episode by introducing our guest, Faith Dey, podcast editor and founder of Live Well Video. 01:40 - Unscripted Episode This episode is the most unscripted yet, leading Faith to trust in Divine Timing more than ever before. 4:25 - Faith's Inner Work Faith shares how her journey of creating videos, meeting me, and aging pushed her to dive into her own inner work. 08:43 - Fitness and Identity Faith reflects on how her previous identity as a fitness instructor and her focus on body image were hindering her success. 11:14 - Challenges of Aging We discuss the challenges that come with aging, the struggles of comparison, and the journey to self-acceptance. 13:19 - F45 and Inner "Hot Dog" Walking into F45 as the “New Girl” triggered an inner response in me, leading to reflections on staying small and embracing growth. 16:16 - Healing and Growth We talk about how certain situations help us heal old wounds, allowing us to reach new levels in our personal growth. 19:13 - Ego and Inner Child Why the Ego often pushes your Inner Child into the “basement” and how to bring it back into the light. 20:43 - Faith's Early Comparisons Faith shares her first childhood memory of comparing herself to others and how this has influenced her adult life. 23:40 - Connecting Through Dance Faith and I bonded over our mutual love for dance, a connection that has deepened our friendship. 27:59 - Letting Go of Joy Faith discusses how letting go of the things that once brought her joy manifested in her physical body. 29:35 - Overcoming Fear of Judgement We explore letting go of the “Fear of Judgement” and recognizing others' projections for what they truly are. 32:32 - People-Pleasing Patterns Faith realized she was a People-Pleaser and how this revelation has impacted her life. 33:16 - Career Transition Impact Faith's career transition had significant effects on her health and personal life, leading to profound changes. 42:42 - Setting Boundaries Finally, Faith decided to say F*** it! She shares the importance of setting boundaries as a recovering People Pleaser. 43:04 - Finding the Right Support System We discuss why having a support system is crucial and why waiting for the right one is worth it. 50:05 - Speaking from a Place of Comfort Faith talks about what it means to speak from a place of comfort and finding support that truly aligns with you. 52:20 - Guiding Others Through Struggles How your life experiences and struggles can become a guide for helping others on their journey. 57:52 - Adapting to the Midwest Faith shares how moving to the Midwest affected her East Coast “Anything Goes” vibe. 1:00:38 - Exciting News! Faith reveals her exciting news about helping women become more VISIBLE. 1:13:13 - Women Supporting Women We emphasize the importance of women linking arms to support one another in all aspects of life. 1:06:26 - The Message of "Smile Pretty" We discuss the impact of the message “Smile Pretty” on both a child and their Inner Child. 1:08:58 - Leaving an Energetic Imprint Faith talks about the power of leaving an energetic imprint with your voice on video and the importance of creating Legacy Videos for families. 1:11:11 - Join Faith's Visible Coaching Group Learn about Faith's Visible Coaching Group and how you can get involved to enhance your visibility and presence. 1:18:22 - Shout Out to F45 A special shout-out to F45! Discover why I love it, how you can join me, and try it for 7 days for just $7!! Links Mentioned in This Episode: Faith's Visible Coaching Group: Visible Video Community Connect with Faith on LinkedIn: Faith Dey on LinkedIn Connect with Tami: Set up a FREE Discovery Call with Tami Find her on YouTube, Instagram, and Facebook
Feeling out of balance in life? Is life or work taking over and you feel tired and overwhelmed all of the time? You aren't alone according to a recent study, 27% of women aged between 45-64 report feeling completely overwhelmed by stress each day, feeling burned out and with poor mental health.In this episode of the Women Living Well After 50 Podcast, my guest is Danielle Colley, author of The Chocolate Bar Life – Creating a Delicious Balance between Work, Rest and Play – just like the Mars Bar. Danielle has been there and her book is full of personal examples and those of her clients which I know we all can relate to.Meet DanielleDanielle Colley is an integrative life coach, speaker, event facilitator and writer. For the past five years, she has been helping people who are feeling stuck and dissatisfied with their lives to reach their full potential. Hundreds of people have taken Danielle's courses at Your Good Life on confidence, self-worth and courage. Danielle also delivers leadership workshops for well-known brands that include Sony Pictures Television, F45, The Leadership Institute and Transport New South Wales. Danielle is sought after for her authentic, relatable style and her ability to create meaningful change in people's lives. Danielle lives by the sea one hour south of Sydney, with her husband, her two kids, and their goofy dog, RockyConnect with DanielleWeblink: https://daniellecolley.com.auLinkedIn: https://www.linkedin.com/in/danielle-colley-4b344926/Instagram: https://www.instagram.com/iamdaniellecolley/Facebook: https://www.facebook.com/IAmDanielleColleyThanks for reading Women Living Well After 50 with Sue Loncaric! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit womenlivingwellafter50.substack.com
In this episode Alyssa, Chauntae and Deinse share their thoughts and personal experiences with the popular group fitness gym F45.Coach Alyssa and Chauntae went undercover to expereince F45 for themselves for the podcast review. Coach Denise is a former F45 memeber for an entire year before she left to pursue more advanced fitness goals at ther current fitness gym. The coaches dive into the true definition of progressive overload, difference between working out and training, and why you are not seeing the results you want at group classes like F45 or Orange Theory. ENJOY, ATHLETES!! ❤️Love the Podcast?? Leave us a review and at the end of the month you will be entered to win a 30 min consultation with Chauntae for custom macros and fat loss strategies! ➡️ We want to hear from you!! Got questions?? We have answers! Ask us anything about nutrition, strength training, building muscle, or lifestyle and we'll answer them on them LIVE on the podcast! https://q0mq1cfl15k.typeform.com/to/LcIXinhx
In this episode, fitness mogul Tom Dowd reveals how he went from working long hours in his family's supermarket business to partnering with Mark Wahlberg and saving struggling franchise F45. Growing up instilled a strong work ethic in Dowd, but his biggest test came when he took over F45 in crisis. Through strategic partnerships, focusing on culture, and his relentless drive, Dowd engineered an incredible turnaround. Tune in to hear directly from Dowd as he opens up about lessons from his past and shares the tactics that transformed both his career and the fitness industry, pulling companies from the brink of failure to massive success. Highlights: 00:00 Intro 01:37 Tom's childhood and growing up in the family business 04:38 Networking, adding value, and connecting with influential people 08:58 Finding investment opportunities and growing a business 13:19 Challenges and growth in the health and wellness business 18:56 Business success a believing in fate 22:19 Recovering struggling business through hard work and commitment 26:27 Building a team and giving them the right to contribute 29:26 One thing that always helps through struggles 32:33 Joe's partnership with Tom and F45
Ep 19: In this episode, we sit down with Vince, Co-owner of V Shred, an online platform offering virtual training and nutrition plans. Vince shares his journey from a side project to a successful fitness company, and provides valuable insights into effective workout and nutrition strategies for sustainable health. We cover the effectiveness of resistance training compared to steady-state cardio, and why lifting weights is beneficial for both men and women.Vince offers insights into carb cycling, flexible dieting, and why personalized nutrition plans can make a significant difference. We go over the pros and cons of group fitness classes like Orange Theory and F45 versus personalized training programs, and we discuss some tips on how to maintain fitness results after completing a program, emphasizing habit formation and sustainable lifestyle changes. Mentioned in today's episdoe:Vince SantV ShredNeeded (Sleep/Prenatal supplements. Use code CRH20 for 20% off)OWYN (Protein Shakes. Use code CRH2024 for 20% off)Curate Your Style (Color analysis!!)Summer Prep Challenge (50% off until July 4th!!. Use code SUMMER50)"Submit a question to the show"
Diddy Loses Howard Diploma: Honorary Degree Revoked After Allegations In this video, we discuss the recent controversy surrounding Sean "Diddy" Combs and Howard University. Diddy, a former student and honorary degree recipient, has had his diploma revoked by the university. We'll explore the reasons behind this decision, including the disturbing allegations against Diddy and how they don't align with Howard's values. We'll also delve into the back and forth between Diddy and Howard, including his initial donation and the university's response. Join us for a nuanced look at this developing story and the power that universities hold when it comes to upholding their reputations. #Diddy #HowardUniversity #HonoraryDegree #Allegations #HBCU #Education #Controversy Beckham vs. Wahlberg: F45 Training Lawsuit Explained It's a battle of titans in the fitness world! This video dives deep into the lawsuit between David Beckham and Mark Wahlberg's F45 Training. We break down the details: Beckham's claims of missed payments and stock woes, F45's defense, and why this deal went sour. Was it a breach of contract? Did Beckham get duped? We explore the arguments from both sides and unpack the complexities of celebrity endorsement deals. Find out how this lawsuit unfolded, and what it means for the future of F45 and Beckham's investment. #DavidBeckham #MarkWahlberg #F45Training #Lawsuit #Fitness #CelebrityEndorsement #Investment #BreachofContract Musk & SpaceX Facing Lawsuit: Ex-Employees Claim Retaliation & Harassment Elon Musk and SpaceX are in hot water! This video explores the lawsuit filed by eight former SpaceX employees who allege wrongful termination and a hostile work environment. The lawsuit centers around a 2022 open letter criticizing Musk's behavior and a company culture rife with sexual harassment. We'll discuss the employees' claims, including retaliation for whistleblowing, and the alleged "Animal House" atmosphere at SpaceX. Did Musk have these employees fired? What does this mean for SpaceX's future? Join us as we unpack this developing legal battle and the fight for a safe work environment. #ElonMusk #SpaceX #SexualHarassment #Lawsuit #Whistleblower #WorkplaceCulture #Space #tech 0:00 Get it Going. 1:56 Liam gives us everything in Entertainment. 3:44 Bull goes on the Rampage. 5:51 Florida Residents shouldn't shoot the ocean. 6:50 Carjacking Florida Style. 8:24 Best Month of Football Ever. 10:25 JDub Gives us Upcoming TV Hitters. 11:46 Old Uncle Matty Minute.
I'm joined on this episode by none other than Diego Reyes - a gut health specialist aiming to help Americans turn the tide on one of the "secret" afflictions that beguiles many, and often goes undetected, untreated, and unsolved. Listen in as we discuss one of the most important battlefields on the frontlines of human health! And be sure to check him out online at: Instagram: https://www.instagram.com/diegoreyeshealth/ Website: https://www.completevitalitylife.com/ YouTube: https://youtube.com/@diegoreyes04?si=ru1OFU2Y1LbXOLU6 Wanna crush weakness and forge all-day strength, stamina, and resilience WITHOUT any complicated exercises or confusing programs? My world-famous 9-
In today's special episode (big #500!) host Pete Moore hands the mic to industry veteran Al Noshirvani and dives into a wealth of topics currently affecting the HALO (Health, Active Lifestyle, Outdoor) sector. Listen for insightful stories about overcoming business challenges, from employee and landlord issues to the complexities of deal funding, and aligning management teams. Pete shares his personal and professional experiences and Al (who has been "in the room" on some deal closings) praises Pete's innovative, out-of-the-box, deal-closing abilities and delves into how to maintain optimism and transparency in business transactions. Pete continues and discusses the pressures of public markets on companies like F45 and Peloton, and the high debt burdens imposed by private equity. He goes on to explore the need for gyms to adapt to emerging trends, such as family fitness and workout recovery, and lays out his vision for the future of the HALO space among societal health concerns. Finally, Moore hits hard on the (ever present, ultimately harmful, and yet still ongoing) "race to the bottom" in gym membership pricing, and his optimistic views on expanding activities like pickleball. On "irrational development" Pete states, "There's enough private equity out there so that you don't have to subject yourself to running a public company in the spotlight. Just keep it private, and run it methodically . . . I think the push to go public can cause people to get over their skis. And then when you do that, you crash hard. So that's gonna be an unfortunate black eye in the industry." Key themes discussed Entrepreneurship driven by personal frustration, innovation. Understanding movie, discipline, and successful private equity. Club shirts, logo on, opportunity for growth. Public markets demand consistent performance from businesses. Private equity, F45 went public, financial pressures. Poor balance sheets affect good businesses. Be aware. Fair and transparent transactions for mutual satisfaction. Negotiating partnership deals with fair equity impact. Independent sponsors lack committed capital, seek funding. Negatives controls are positive; consent needed. A few key takeaways: 1. Pete dives into the intricacies of handling various obstacles in business deals, from employee issues and landlord disputes to the complexities of securing funding. He underscores the importance of maintaining optimism, transparency, and fostering fair and collaborative agreements for all parties involved. 2. Moore shares his personal fitness journey, highlighting the benefits of early workout to kickstart the day. Additionally, he discusses the importance of focusing on workout recovery, emphasizing the need for health clubs to integrate recovery programs to enhance member satisfaction and performance. 3. Moore and Noshirvani delve into the psyche of entrepreneurs, pointing out that personal frustrations often drive the inception of new companies. They compare different rounds of investment to experiments, where deliberate growth strategies are crucial. Moore shares his experience and tips on dealing with entrepreneurs as an investment banker, stressing the criticality of addressing potential background check issues and managing confidentiality towards the end of a deal. 4. The podcast offers a thorough examination of the fitness industry's growth and challenges. Pete discusses the pressure on companies like F45 and Peloton upon going public, given their low franchisee financials compared to competitors. He also touches on the increasing involvement of private equity leading to high debt burdens on companies. The episode suggests that managing expectations is vital, regardless of whether a company is privately held or publicly traded. 5. Moore expresses optimism about the future, highlighting the potential amidst societal health concerns and the expansion of varied fitness activities. He emphasizes the need for health clubs to cater to family fitness, address the obesity crisis, and adapt to emerging activities like pickleball. Moore advises health clubs to customize programs based on individual needs and cautions against irrational development within the industry. Click here to download transcript. Resources: Pete Moore: https://www.linkedin.com/in/peteymo/ Integrity Square: http://www.integritysq.com Health & Fitness Association: http://www.healthandfitness.org Prospect Wizard: http://www.theprospectwizard.com Promotion Vault: http://www.promotionvault.com HigherDose: http://www.higherdose.com Connect With Us: Instagram: https://www.instagram.com/thehaloadvisors/?hl=en Facebook: https://www.facebook.com/Integritysquare YouTube: https://www.youtube.com/@halotalks LinkedIn: https://www.linkedin.com/company/integrity-square/ Website: https://www.halotalks.com Loved this episode? Leave us a review and rating here: www.ratethispodcast.com/halotalks and don't forget to check out the HALO Academy for Executive Education opportunities.
On this episode, I am joined by Brian Staude, one of the co-owners and trainers at F45 in Delafield and Brookfield.Brian and I cover:F45's backgroundWhat is F45 and what made Brian want to get involved with a F45 franchiseWhat are some common stumbling blocks with clients that hinder them from reaching their fitness goalsThe F45 Prodigy ProgramSome of the biggest challenges in the fitness industry he sees
Ever thought about what franchise marketing for places like Orange Theory, Subway, or Anytime Fitness is like? Well, guess what— franchises need marketing too. So if you're considering entering the world of franchising, learn how to position your franchise for maximum marketing success. Sit down with one of franchising's finest minds— Tom Dowd, CEO of Mark Wahlberg's F45 Training, to hear what he has to say about the key marketing strategies that helped F45 to become a brand name success. Tom divulges his top tips for improving your marketing efforts and for building your franchise from the ground up. How can KPIs empower your franchise to scale? And how can you drive brand awareness through social media and guerilla marketing efforts? Find out why staying connected to members is the ultimate key to unlocking peak satisfaction and customer loyalty, and how continuous improvement builds a strong brand presence. 00:01:39 - Investing in Marketing to Grow a Fitness Community 00:09:39 - Maintaining Consistent Branding in Franchises 00:16:36 - Improving Marketing for a Great Product 00:25:47 - Immersing Franchisees in Studio Building 00:29:46 - Focusing on KPIs 00:36:42 - Revolutionizing Health and Wellness Training Learn More About F45: Website: https://f45training.com/ Follow Tom: LinkedIn: https://www.linkedin.com/in/tom-dowd-9092981/ Follow Daniel: YouTube: https://www.youtube.com/@themarketingmillennials/featured Twitter: https://www.twitter.com/Dmurr68 LinkedIn: https://www.linkedin.com/in/daniel-murray-marketing Sign up for The Marketing Millennials newsletter: www.workweek.com/brand/the-marketing-millennials Daniel is a Workweek friend, working to produce amazing podcasts. To find out more, visit: www.workweek.com
Welcome back to LIFTS, on this special episode, Matthew Januszek, CEO of Escape Fitness and Mo Iqbal, Founder & CEO of SweatWorks discuss the recent changes at Xponential Fitness and the departure of Anthony Geisler with Jon Canarick, Managing Partner at North Castle Partners, they are the leading small cap consumer private equity firm focused in the Healthy, Active, and Sustainable Living sectors. During this conversation, Jon offers his views on the potential impact of Anthony Geisler's departure from Xponential, particularly on brand acquisition efforts and the process of selling new franchises. They delve deeper into insights around the lack of proof points and data available for potential franchises to properly assess the likelihood of success in a specific location. Topics discussed include: ● Anthony Geisler's departure from Xponential and its potential impact. ● The lack of sufficient proof points and location-specific performance data provided to potential franchisees before large-scale sales begin. ● Variability in boutique fitness studio build costs and revenue potentials. ● Lessons learned from Exponential and F45's rapid expansion strategies. Outlook on the fitness industry and opportunities for brands. ====================================================== Subscribe to our YouTube channel and turn on your notifications so you never miss a new video when it's published: https://www.youtube.com/user/EscapeFitness Shop gym equipment: https://escapefitness.com/shop View our full catalog: https://escapefitness.com/support/catalog https://escapefitness.com/support/catalogue ====================================================== Facebook: https://www.facebook.com/Escapefitness Instagram: https://www.instagram.com/escapefitness Twitter: https://www.twitter.com/escapefitness LinkedIn: https://www.linkedin.com/company/escapefitness/ 0:00 Intro 1:27 The changes at Xponential Fitness 09:20 Investment in brands and the impact of rapid growth 12:35 Boutique fitness models and build out costs 16:25 Lack of proof points and how to educate potential investors opening up in the fitness market 18:37 The regulations required by franchises 23:37 How the impact of the news from Xponential will impact expansion strategies 32:38 Final thoughts
This week on the Mutual Friends Podcast we dive into the results of some juicy polls posted on our stories. This Week in the Group Chat: Melissa McCarthy & Barbara Streisand Emily Blunt is a Swiftie?? Why is David Beckham suing F45? Mutual Friends Podcast is a weekly show where the group chat comes to life. Go through three top trending stories in pop culture and then catch up with host Sarah Baus and her co-hosts as they give advice, play games, and hang out as Mutual Friends. Podcast Instagram: https://www.instagram.com/mutual.friends.podcast/ Podcast TikTok: https://www.tiktok.com/@mutual.friends.podcast Sarah's Instagram: https://www.instagram.com/sarahebaus/ Sarah's TikTok: https://www.tiktok.com/@sarahebaus
Welcome back to our weekend Cabral HouseCall shows! This is where we answer our community's wellness, weight loss, and anti-aging questions to help people get back on track! Check out today's questions: Hannah: Hi its me again. I have one more question. I am a competitive equestrian, so i make sure my protective gear is as good as you can get. I noticed however on my helmet it has a PROP 65 warning containing BPA, could i be absorbing this? Thanks again, you are awesome Anonymous: Hi Dr Cabral. I was wondering, when you say we should eat 3 meals a day, does that include snacks ? And is it fine to just do 3 meals with no snacks if that works for your lifestyle? I am always told that i should be eating more than 3 meals, but i feel better off 3 big meals rather than 4 smaller ones as it causes me to binge for no known reason. Is that fine? Thanks Lara: Hi! I looked into parchment/baking paper.. we use a non-bleached organic one and it says it''s from forest trees but has a coating of silicone made from sand.. you once answered my question about using silicone moulds for baking and that it isn't a problem so I'm guessing it's ok on baking paper as well? Just checking, hehe.. thank you for all you do, love your work and this podcast, you're amazing! Dan: Hello Dr C How do I fix my HPA axis disfunction, which often leads to severe episodes of fatigue after intense physical or mental stressors. Thanks Dan! Audrey: Hi Dr. Cabral, First I want to thank you for freely sharing your knowledge and wisdom with us. It has truly changed the course of my life. In your Fatlossity course you said it is best to eat between the hours of 10-2. I get up at 4:30am for F45. How long is too long for me to wait to eat after waking without putting my body in a stressful state? Especially after a hard workout? Thanks so much Thank you for tuning into today's Cabral HouseCall and be sure to check back tomorrow where we answer more of our community's questions! - - - Show Notes and Resources: StephenCabral.com/2990 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!
Alan Fredendall // #FitnessAthleteFriday // www.ptonice.com In today's episode of the PT on ICE Daily Show, Fitness Athlete Division Leader Alan Fredendall discusses incidence of knee injury in functional fitness, common types of knee injuries seen in this space, and how to begin to treat knee pain for the fitness athlete. Take a listen to the episode or check out the show notes at www.ptonice.com/blog If you're looking to learn from our Clinical Management of the Fitness Athlete division, check out our live physical therapy courses or our online physical therapy courses. Check out our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION INTRODUCTION Hey everybody, Alan here. Currently I have the pleasure of serving as their Chief Operating Officer here at ICE. Before we jump into today's episode of the PTI Nice Daily Show, let's give a shout out to our sponsor Jane, a clinic management software and EMR. Whether you're just starting to do your research or you've been contemplating switching your software for a while now, the Jane team understands that this process can feel intimidating. That's why their goal is to provide you with the onboarding resources you need to make your switch as smooth as possible. Jane offers personalized calls to set up your account, a free date import, and a variety of online resources to get you up and running quickly once you switch. And if you need a helping hand along the way, you'll have access to unlimited phone, email, and chat support included in your Jane subscription. If you're interested in learning more, you want to book a one-on-one demo, you can head on over to jane.app.switch. And if you decide to make the switch, don't forget to use the code ICEPT1MO at signup to receive a one-month free grace period on your new Jane account. ALAN FREDENDALL All right. Good morning, everybody. Good morning, Instagram. Good morning, YouTube. Good morning to those of you on the podcast. Welcome to the PT on ICE Daily Show. I hope your Friday morning is off to a great start. My name is Alan. Happy to be your host today. Currently have the pleasure of serving as the Chief Operating Officer here at ICE and our division leader in the fitness athlete division and practice management divisions. It is Fitness Athlete Friday. We would say that means it's the best darn day of the week. And here on Fitness Athlete Friday, we talk all things for folks who are recreationally active. So those patients and athletes active in CrossFit, functional fitness, running, endurance sports, whatever, that person who is getting up every day and getting in their daily movement, we're here to help you help them. So today we're going to be talking about knee pain in the fitness athlete. And in the context of today, we're going to be talking about specifically those folks who are probably squatting on a regular basis. So CrossFit and functional fitness athletes, folks who are maybe squatting, squatting heavier, higher volume on a more frequent basis than maybe some of our endurance athletes. INCIDENCE & TYPES OF KNEE INJURIES IN FUNCTIONAL FITNESS So I want to talk about what types of injuries do we see in the knee in this space, describe a little bit about those injuries, and then discuss the beginning stage of how to begin to treat some of those conditions. So first things first, What do we see with knee pain in the fitness athlete population in general? The great news is over the past decade or so, we have got a lot of great high-quality research out of the CrossFit and functional fitness space about what regions of the body are injured most frequently, and then kind of what conditions follow those injury diagnoses. So we should know that in the fitness athlete, we primarily see shoulder as the most injured region. About 45% of injuries are from the shoulder. Really close behind that is the low back about 35% and then really musculoskeletal injury kind of falls off after shoulder and low back. Specifically today talking about the knee we see about 15% of injuries are related to the knee. Beyond that we have elbow, wrist and hand, ankle and foot, that sort of thing. So primarily shoulder and low back and then a real sprinkle of the knee. With those knee injuries, we're not seeing really major traumatic injuries. It's very rare, probably never in your gym, anecdotally, have you seen somebody fracture their leg, fracture their patella, tear their ACL, get hit by a vehicle, fall off a thing. That usually doesn't happen in the space of the gym. Primarily what we see in the fitness athlete population, folks who are doing a lot of impact, a lot of squatting, is that we see a lot of patellar tendinopathy and we see a lot of what we maybe would describe as a meniscus issue but really something that we could just generalize as medial knee pain. So now breaking down those two major conditions patellar tendinopathy and meniscus or medial knee pain first things first I would tell you if you haven't yet taken our extremity management course with Lindsay Huey, Mark Gallant or Cody Gingrich I would recommend you get to that course as soon as possible. That course is a really great complement to our fitness athlete courses as far as being able to recognize and diagnose and stage a tendinopathy, diagnose an extremity condition, but also treat it and learn a lot of progressions and regressions to treat those injuries. Specifically, they spend a lot of time the entire afternoon on Saturday addressing the knee in a lot of detail. So make sure you're really comfortable with these conditions. if you hear words like patellar tendinopathy or meniscal care and you think, quad sets? I don't know. PATELLAR TENDINOPATHY & MENISCAL CONDITIONS So talking about patellar tendinopathy, what do we know in overuse condition? who is that person in the gym that we maybe need to be aware of, or questions in our subjective exam with that person that would let us know this person may be in that bucket. Somebody brand new to squatting, think of somebody in their 40s or 50s, sedentary, maybe their entire life, that's not out of the realm of possibility these days, who is now jumping into CrossFit, jumping into Orange Theory, jumping into F45, being expected to squat at higher volume and higher loads than obviously they ever have in their life. Folks who maybe are not new to this space but are maybe incurring and encountering a higher level of squatting volume than normal may also fall into this bucket. There are also movement patterns that tend to show up in these folks. I like to stage these as two different movement patterns. The first is what I'll call the close enough squat depth pattern, right? That person who is getting to maybe just above or just at parallel. what do we know about that range of motion in the squat we actually know that's when force on the knee is at its highest that above that point at about 45 to 60 degrees or less of knee flexion and then below 90 degrees of knee flexion we know we have a deloading effect at the knee so those folks who are trying to squat to full depth but are in just that close enough bucket are putting a lot of mechanical force on their knee that they could get rid of if they either squatted more shallow, which is not ideal, or ideally squatted a little bit deeper. The second group of movement pattern folks who fall into overloading their knee is that back and down squat pattern person. So that person who does not break at the hips and knees at the same time. So as we instruct the squat, we like to tell people, imagine there's a rope around your hips and your knees and they're pulling in opposite directions at the same time. That means your hips should flex and your knees should flex. And ideally with a relatively vertical torso, you sit down, sit straight down into that squat pattern. The down and back folks tend to initiate their squat with a hinge, and then to get to depth at the last moment, bottom out that squat and drive all of that force into the anterior knee to hit depth. This is kind of how powerlifters tend to squat, especially with a low bar back squat. But folks who just have not grooved out the motor pattern of the squat yet, when they hinge back and then sit down to finish the depth, the knee again is taking up a lot of force that really we could clean up with some coaching and cueing, right? Maybe we could elevate that person's heels, give them a corrective to hold a plate in front of them, but otherwise encourage a more vertical torso and a more sit straight down squat pattern that distributes force equally between the hips, knees and ankles in their squat pattern instead of at the moment of truth, putting all the force in the knee as they try to hit depth. So that's the patellar tendinopathy bucket. What about the meniscus, the medial knee pain bucket? These are folks who are encountering a lot of impact in rotation. So we do see this a lot in the functional fitness space, right? We do running. We might not go run marathons, but we do a lot of workouts with 200, 400, 800 meter runs. We do a lot of box jumping to train triple extension. We do a lot of double unders for model structural cardio work. And we have begun to introduce shuttle runs, at least in the CrossFit space, to be able to run indoors during the winter in a competition environment where maybe we don't have access to run outside or we don't have the treadmills to be able to run inside on a machine. With shuttle runs comes not only the impact of running, but now a turning rotation moment. not too dissimilar from catching a box jump in the bottom of your squat with your double unders or with running in general. Also in this group are folks who might be new to squatting full depth or otherwise increasing their squat volume, right? No different than the patellar tendinopathy bucket that they are now encountering extra volume. So understanding who that person is is really important and that's where knowing that this person is a functional fitness athlete knowing if they are new to this or not, if they're returning after a break, if they've never done something like this in their life. Uncovering all of that in the subjective history is really important because it's going to give you a better idea of where your treatment might take you. TREATING KNEE PAIN IN THE FITNESS ATHLETE So let's talk about that treatment. What should be our priorities in treatment? With our functional fitness athletes, we're demanding full range of motion at every joint whenever possible. That means one of our primary goals should be if we find an asymmetry, a lack of range of motion, particularly in knee extension and knee flexion, we need to restore that as soon as possible. Again, I'll point you towards our extremity management course. I'll point you towards our fitness athlete live course to learn techniques to self-mobilize to load to restore that full range of motion. But as we're restoring that full range of motion, respecting the irritability of the patient, we need to begin to strengthen in whatever available range of motion we have. These folks do not need more volume, right? They're coming to you with an overuse, a repetitive use injury already. Giving them a 20-minute AMRAP or a 30-minute AMRAP and having them do hundreds of squats or lunges in the scope of their PT session is just adding insult to injury, especially if we are thinking that this is a patellar tendinopathy case, for example. These folks need strength, they need capacity and resilience in those structures, so that they can continue to not only stay in the gym, but perform in the gym, ideally, beyond the point at which they got injured, right? We don't wanna just return somebody to the exact moment at which they got injured. Ideally, once we clear them fully, hey, you don't need to do your PT exercises anymore, they are a stronger person than when they first began rehab with us. So we need to strengthen that full range of motion of the whole knee. Now PT school has closely associated in our brains that the knee means quadriceps and that's it, right? It's all over the research. It's all over knee extension machines and really, really focused on making sure that we have really, really strong quads, which is not a bad place to start, especially if that person is missing some knee extension, right? Some, some traction banded straight leg raises can do a lot to both begin to restrengthen quadriceps, but also restore knee extension. but we can't just stop at the quadriceps. We need to strengthen the whole knee, right? All four muscle groups of the leg that attach to the knee. So we also need to make sure we're targeting our hip abductors, our hip AD ductors. We need to target, yes, the quadriceps, but we also, especially if we're thinking this is a rotational-based injury, if we are thinking this is medial knee pain, call it meniscus, call it whatever, we really need to focus on the hamstrings because why hamstrings flexed and rotate the knee. They are pulling the knee into medial or lateral rotation in a movement like running. Ideally, hopefully, they're firing pretty much in sync so that we don't have a lot of rotation in our knee. We're primarily going through flexion extension, but our knee does have the capacity to rotate, obviously, and it's primarily driven by our hamstrings pulling the knee into flexion and in rotation. What is the problem with hamstring strengthening? The problem with hamstring strengthening is that in most functional fitness environments, we don't primarily isolate and train the hamstring. We certainly do a lot of deadlifts, we do a lot of kettlebell swings, that sort of thing, but if you think about the range of motion from the knee and the hip in motions like deadlift, kettlebell swing, it is not full range of motion of the hip and or knee, which means we're not strengthening the hamstring through its full range of motion. Yes, you'll feel a little maybe glute, high hamstring burn on high volume deadlifts or kettlebell swings, but you are not getting that deep behind the knee stimulus that you are with things like Nordic curls or even just isolated knee flexion on a knee flexion machine or banded knee flexion or anything like that. So understanding that the hamstrings flex and rotate the knee is really important to kind of finishing the drill on a really comprehensive knee strengthening program. Understanding that biceps femoris is responsible for knee flexion, but also yes, lateral knee rotation, and that semimembranosus and tendinosis are responsible for flexion and medial knee rotation. So particularly with those medial knee pain bucket folks, we wanna get into semimembranosus, semitendinosus, maybe with our hands, with needles, with cups, whatever, try to restore both that flexion and rotary component of the knee, and then get out in the gym and really strengthen those hamstrings on top of, yes, the quadriceps, the hip abductors, and the hip adductors. TIME UNDER TENSION IS KEY The key with strengthening the knee, again, is time under tension. The folks you're working with are already doing higher volume, higher repetition, relatively moderate to higher load training for the knee in a Metcon style workout. So adding in more air squats at high volume or light wall balls or thrusters or goblet squats is really just doing the same thing that they're already doing in the gym, which led them to be sitting on your table in the first place. So just giving them more of that isn't necessarily a prescription. When we have students at Health HQ, they're so excited to have people out in the gym moving, folks who are interested in taking care of their health and fitness, and they love to jump up to that whiteboard and write out, Remom 24, Amrap 30. We have to go, wait, stop, stop. That's not appropriate for this patient, right? This patient is already dealing with the consequences of too much volume. We need to back their volume down, especially in physical therapy, and focus on time and attention. So be careful that we're not actually exacerbating or at least prolonging the healing time of that patient's condition because our volume in PT, our volume for our home program is too high. Slow it down, less reps, less sets, more time under tension. Depending on the patient's irritability will let you determine how much tension you can apply both in the clinic, in the gym, and for homework. When someone's really irritable, I'm thinking maybe isometrics, and I'm thinking something like a reverse Tabata. 8 rounds, 10 seconds of work, 20 seconds of rest. There are apps out there. I personally like GymNext. It is a timer. It has a Tabata built in, EMOM, AMRAP for time built in. It can connect to a Bluetooth clock that the company sells, but you can also just use it as a standalone app and play it through a Bluetooth speaker or just through your phone speaker for your patient to hear. So reverse Tabata, eight rounds, 10 seconds of work, 20 seconds of rest, that gets us 80 seconds time under tension. That's a pretty good start, especially if we're doing it isometrically and the patient is really, really, really irritable. Now, as symptoms calm down, as function begins to improve, as tolerance to loading begins to improve, we want to increase that time under tension dose, especially if we're convinced that this is a tendinopathy based condition. So I like to move next to 10 sets of 10 seconds of work. I'll usually do 10 seconds on, 20 to 30 seconds off for 10 sets. That bumps the needle about 20%. That gets me 100 seconds time under tension. Then, when that patient appears ready, we'll probably progress to a Tabata. That's 160 seconds, right? It's the opposite of a reverse Tabata, a full Tabata. 8 rounds, 20 seconds of work. 10 seconds of rest. So the inverse of a reverse that gives us 160 seconds. So now we're close to pushing three minutes time under tension through that structure. At this point, you're probably away from isometric exercise, but if you're not great, keep rocking the isometric exercise for more attention. And then really for me, kind of the hallmark that someone is getting close to the end of their plan of care is when we can do isotonic movement, we can do five sets of five, and we can do some really gnarly tempo right think about a slant board goblet squat right so he was really elevated a lot of focus on tension through that anterior knee and that medial knee structure three seconds down hold the bottom and as deep of a squat as you can show me three seconds and then three seconds standing concentrically out of that squat. That's nine seconds per rep, five reps per set, five sets. That gives us 45 seconds time under tension per set. That gives us 225 seconds across the five sets. That is what the tendinopathy research tells us we need to be hitting as a benchmark for our time under tension. So understanding, depending on that patient's irritability, depending on how long this condition has been going on, that person may not be able to walk into the clinic and do a slant board, heels elevated, goblet squat, five sets of five at 3-3-3-1 tempo. That might be a lot, right? Certainly probably going to make them sore, but it might aggravate their condition. So understand how we can regress and progress, time and retention is needed. And then make sure as well that we're doing that for every structure of the knee. Again, that we're hitting the medial knee, the lateral knee, the anterior knee and the posterior knee, particularly doing things for the hamstrings like Nordic curls, curls on the rower, furniture slide curls, anything to really target the hamstrings as they insert at the knee as they flex and rotate the knee. and not just strengthening mid-range of the hamstrings and mid-range of the quadriceps. SUMMARY So knee pain in the fitness athlete. How frequent? About 15% of all injuries, so relatively low compared to all the other injuries that this population encounters. Primarily, folks, patellar tendinopathy, meniscus, medial knee. Why? Overuse, either a sudden spike in volume from a more competitive athlete or a new athlete, or someone who is maybe doing extra stuff outside of the gym, extra running, extra squatting, whatever. Folks to watch squat when they're with you, are they the close enough depth person? Do maybe they need some help in their ankles or hips to hit better depth and take load off the knee? Are they the back and down squat person? Do they primarily squat with a hinge and then bottom out through the knee to hit depth? That is a person that can benefit from sequencing their squat pattern a little bit better, especially if they do have a goal to be a functional fitness athlete. They need to be able to show a relatively vertical torso squat, a high bar back squat, a front squat, a thruster, a clean, that sort of thing. With our treatment, make sure that we're working as soon as possible to restore full range of motion of both extension and flexion. We need full knee flexion to squat. We want full knee extension for impact. We want to strengthen the whole knee, not just the quadriceps. Hit the hip abductors, hit the AD ductors, and particularly full range of motion hamstring work, not just things like deadlifts and kettlebell swings. They're already doing partial range of motion hamstring strengthening in the gym. And then remember, it's not about volume. It's not about coming into PT and doing 500 air squats. They can definitely do that. It's probably going to exacerbate their symptoms. What we're focused on with our strengthening with their home program is time under tension. Start with the reverse Tabata. 10 seconds on, 20 seconds off, eight rounds. 80 seconds time under tension. Move to 10 sets of 10 on, 20 to 30 off. That's 100 seconds. Move through a full Tabata. Now 160 seconds, 8 rounds, 20 on, 10 off. And then the gold standard is can we do 5 sets of 5 of a movement at 3 seconds eccentric, 3 seconds isometric, 3 seconds concentric. Can we get to that 225 second time under tension benchmark? So I hope this was helpful. I'd love to hear questions you all have, throw them here on Instagram, shoot us an email, shoot us a message over on the ice physio app. Some courses coming your way from the fitness athlete real quick before I let you go. Our next cohort of fitness athlete level one online starts April 29th. That course is already almost sold out and it does not start for three more weeks. So if you've been looking to get into that class, that class has sold out every cohort since 2017. This next class will not be the exception, I promise you. So if you've been on the fence, get off the fence. If you've already taken that course, your chance at level two online to work towards your certification in the clinical management fitness athlete begins September 2nd. And then some live courses coming your way. Mitch Babcock will be down in Oklahoma City this weekend, April 13th and 14th, if you want to join him. He'll be back on the road again, May 18th and 19th out in Bozeman, Montana. And in that same weekend, Joe Hanesko will be up in Proctor, Minnesota, which is in the Duluth, Minnesota area. That will also be the weekend of May 18th and 19th. So hope this was helpful. Hope you all have a wonderful Friday. Have a fantastic weekend. Bye everybody. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.
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