Podcasts about fys

One of the greatest rivalries I see in programming strength training for women over 40 is the battle between strength and muscle. My approach to strength training and muscle growth incorporates a cohesive and holistic approach to your programming that will help you reach your goals and incorporate these philosophies into your training program. Key Takeaways If You Want to Leverage Your Strength and Hypertrophy, You Should: You don't have to choose between muscle or strength building; you need them both as a woman over 40, especially Think about your goals and make sure your program is aligned with them Use accessory work to break up the repetition and fill in the weak points of your training Delicious Accessory Additions I like to think of accessory work, supplementary exercises that support your main lifts, like the toppings to your delicious training burger. Accessory work can help you spice things up in your training, address imbalances, or help you understand what you want to work on.  It is not just about strength development or muscle growth; the goal is to help you weave these things together to further enhance your strength development and hypertrophy, prevent injuries, and so much more. Building Muscle is a Spectrum Building muscle takes place across a spectrum. By thinking both bilaterally and unilaterally about your accessory work depending on where you are at in your program, you will be able to find your training tempo and add the necessary context it takes to reach your training goals. I want you to be able to understand the ‘why', the rationale. You don't need to be able to repeat it all back to me, but if you can understand the why behind your programming, you will be more likely to follow through, improve your consistency, and get better results. I want to give you the resources you need to be successful with strength training and reach the goals you are striving for. Are you ready to get your strength training guide for women over 40? Share your hopes and expectations for the next year of training with me in the comments on the episode page. In This Episode Why accessory work is an essential part of a well-rounded strength training program (8:25) How to program accessory work to align with your strength training development goals (14:33) What is hypertrophy, and what do you need to know to build muscle (22:34) The importance of tempo when it comes to hypertrophy (32:20) Examples of what the flow of a workout should look and feel like and common mistakes (35:17) Quotes “I want you to walk away from this podcast feeling more informed, more educated, and like you can understand the program that is being put in front of you.” (4:14) “We want to get in, be focused, make it count.” (24:01) “I can't say this enough, so slow down. You might have to use less weight, but it is going to be more effective.” (32:27) “If you are out in the world and you are looking for a program, Strong with Steph might not be for everyone, and that is totally fine. But know what your goals are.” (41:22) “Having a structured program that is written by somebody who understands programming and all of these concepts is the best bet for saving your brain space.” (49:27) Featured on the Show Get One Week Free of Strong with Steph Here Apply for Strength Nutrition Unlocked Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 434: Progressive Overload: How to Keep Getting Stronger FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 436: Why Movement Prep & Balance Matter in Strength Training Over 40 FYS 437: Plyo and Strength Development for Women Over 40  

True strength development isn't something that should be skipped at any age. However, when you are a woman over 40, these training tools become key assets to your overall training, health, and longevity. When you understand the key components that go into making a proper strength training program, you can better equip yourself to obtain your goals in the best way possible. Key Takeaways If You Want to Harness Strength Development, You Should:  Start small and with an approachable amount of jumping in plyometrics Use strength development to keep your strength as you age and reduce strength limitation Get a program that is well-designed and understands the nuances of exercise progressions The Why and The How Understanding why and how I program certain exercises into Strong with Steph is crucial for me to help you understand. The rationale behind these important components will not only help you better understand the training you are doing, but it will also help you pick the program and trainer that aligns with your goals and understands how to help you succeed. If you notice that you are feeling slower, I want to help you improve and make strength training approachable in all aspects. Make Your Programming Work For You As you are evaluating programs, I want you to ensure that your approach to strength training is helping you become more well-rounded regardless of your goals. Strength training plans are meant to help you learn what you need to do. The specific rep, set, and load ranges are designed to work on maximum force development. Plyometric training, lifting appropriately hard weights, starting small, and incorporating unilateral and rotative moments in your training are all key components that can make a huge difference in your overall results. Anyone looking to be athletic, but especially women over 40, needs to be aware of these key aspects so that you can use strength training as a way to understand your strength journey better. How does strength training play into your overall health goals? Share your story with me in the comments on the episode page.   In This Episode Why these types of exercises are simply something you cannot skip as you age (4:45) Understanding plyometrics, jumping, and how it can help you improve your overall training (16:34) Specific quality over quantity tips when it comes to power and plyometrics (30:38) How to get over the fear around strength training by understanding the parameters (41:00) What you can do to help your body perform at its best through every stage of life and training (51:30) Quotes “It's not that we are saying there is some magical strength training that only women over 40 will benefit from. Of course not. We know what the parameters of strength training are, and we are going to talk about that in this episode. It's just our ability to skip that and not see those negative impacts because we are aging and going through these hormonal changes, we can't avoid it any longer. Strength training is one thing that we have in our arsenal of tools.” (8:08) “Our tissues adapt, and they don't stop adapting. The problem is we have stopped doing these exercises.” (19:50) “Strong with Steph Programing does include strength development. This is a key aspect for women over 40.” (35:57) “We know this stuff is critical for anyone who wants to build their actual strength, but when you are over 40, it becomes something that will have more negative outcomes if you skip it.” (36:46) “Just like any other kind of training y'all, progressive overload is critical.” (41:01) Featured on the Show Get 7 Free Days of Strong with Steph Apply for Strong with Steph Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 434: Progressive Overload: How to Keep Getting Stronger FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 436: Movement Prep & Balance FYS 427: Your Fitness App Calls it Strength Training, But Is It? With Nikki Naab-Levy

Send us a textWhat do you think of when we say story? Is it a favorite movie or book, a story passed down by a grandparent? As adults, we use stories in every aspect of our lives, from the social media we consume to the way we interact with our colleagues, clients, friends, and family members.Dive into the captivating world of storytelling with Shenandoah University's First Year Seminar (FYS) students as they unravel its power to connect cultures, generations, and professions. Discover how stories unite us. This episode celebrates storytelling as a bridge across cultures, fostering empathy, trust, and understanding.1:16: Different Ways Storytelling Conveys Messages From ballet to cartoons, storytelling offers opportunities to foster creativity and impart essential life lessons. Bleu Do'zia, executive director of Selah Theatre, highlights theater's role in empowering youth, even in communities with limited arts access. Produced by Antonio, Aviv, Emma, Giovanni, Kyla, and Mia.6:30: How Storytelling Evolved from Cave Paintings to Social Media  Trace the evolution of storytelling from ancient cave paintings and Egyptian hieroglyphics to the dynamic realm of social media.  Produced by Aaliyah, Arwa, Bodie, Heiri, Ralph, and Will.11:02: Storytelling in Adult Daily Life and Careers  Hear from students as they discuss the integral role storytelling plays in such varied careers as nursing, acting, and music therapy. From veterinary science to elementary education, storytelling enhances connections, fosters empathy, and supports diverse learning. Produced by Abby, Aubrey, Chloe, Hannah, Katie, and Makaia.16:54 - How Storytelling Unites People Explore the unifying power of storytelling in building empathy, trust, and connections among people. Discover how shared stories foster understanding and compassion, breaking down barriers and creating bonds across diverse backgrounds. Produced by Annie, Diego, Lily, Peyton, and Timothy.Join us as we embrace the stories that unite us, bridging cultural divides and fostering human connection.Special thanks to FYS mentor Riley Broshears for helping produce this episode and to co-professor Bleu Do'zia for contributing her storytelling expertise.Thank you to the FYS students who worked to synthesize their perspectives on storytelling for this episode: Will Ashley, Aaliyah Bates Blocker, Bodie Beach, Diego Blanco, Makaia Bliss, Kyla Carter, Aubrey Dunbar, Peyton Foranoce, Aviv Haroz, Arwa Hassan, Timothy Johnson, Abigail Kuster, Mia Nelson, Ralph Parker, Heiri Romero-Guillen, Antonio Saladino, Giovanni Santoro, Hannah Smelser, Annie Starliper, Lily Tippets, Katie Toker, Chloe Vaughn, and Emma Wheatley.And a big thank you to Shenandoah University and the FYS team (Bryan Pearce-Gonzales and Leann Curley).Support the showSubscribe & Follow: Stay updated with our latest episodes and follow us on Instagram, LinkedIn, and the Adventures in Learning website. Don't forget to subscribe on Apple Podcasts, Spotify, or wherever you get your podcasts! *Disclosure: I am a Bookshop.org. affiliate.

When it comes to creating a progressive overload plan, we have touched on a lot of elements so far. However, when it comes to how to specifically create your program, whether you are creating a program for yourself, finding one online, or looking to work with a trainer in person, there are some nuances that need to be discussed. Key Takeaways If You Want to Improve Your Strength Training, You Should: Give yourself the freedom to warm up and work on balance as a key part of your strength training program Focus on the type of exercises that will help you feel good for longer  Challenge yourself with where your current ability level is and up the ante over time Consistency is the Name of the Game When you are doing a deadlift, overhead press, bench press, or squat, you need to familiarize your body with the movement pattern you are going to be doing that day. Movement prep and balance work will help you prepare your body for what is coming next, and create positive changes in how your body and brain relate to each other more effectively when things get heavy. Giving yourself the freedom to warm up, be consistent, and listen to your body, is what is going to get you further in your progressive overload plan. Strength Training for Every Age Movement prep and balance work are two things that I program into every session of Strong with Steph. Especially as we transition from perimenopause to postmenopause, we need to work with the changes happening in our bodies to help ourselves stay strong for longer. The truth is, that our body loses strength, hormones, and energy as we get older, which is why we need to have a strength training plan that helps us combat what we are losing and instead helps us find gains. Implementing a well-planned program takes the burden off of you so that you can focus on feeling great. Are you ready to reevaluate your strength training plan as a woman over 40? Share your thoughts with me in the comments on the episode page. In This Episode A recap of what we have spoken about so far when it comes to strength training over 40 (2:45) The importance of balance work for longevity as we age (6:45) How movement preparation can improve your training program (14:52) Understanding the role of estrogen when it comes to your joints and their needs (20:16) Examples of balance work and movement prep that show up in the Strong with Steph Workout Plan (30:15) Quotes “Having these guide your strength training is super, super important, and not something you want to gloss over when you are either writing a program for yourself, finding one online, or looking to work with a trainer in person.” (2:35) “Movement preparation and balance work create a foundation for building strength and are so important when we are considering longevity in training and safety and mitigating risk to the best of our possible influence, especially as we are aging.” (6:13) “Research strongly supports the idea that warming up with the actual lift you plan to perform but at a lighter load is an effective way to prepare your body for heavier lifting.” (21:20) “Addressing these things through training is very important, and there is something that you can do about it.” (29:08) “Movement prep and balance work are essential, and we know they are going to play an important role in joint health, mitigating the risk of injury and enhancing our experience of progressive overload.” (39:24) Featured on the Show Follow Steph on YouTube Get 7 Free Days of Strong with Steph Apply for Strength Nutrition Unlocked Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 434: Progressive Overload: How to Keep Getting Stronger    

Dan O'Connor and Alan Day of Four Year Strong join us to rank and review every Nine Inch Nails album! Well, almost every album. With a discography spanning 30 years, Nine Inch Nails has experimented with a wide variety of sounds. Find out which albums are our favorites in this exciting episode of Discog Discourse! We also discuss Four Year Strong's new album Analysis Paralysis, their goals when writing new music, and what it means to pioneer a new genre! Four Year Strong's website: fouryearstrong.com Join the discourse! Follow us on social media to let us know what you think about this band! TikTok: ⁠⁠⁠⁠DiscogDiscourse⁠⁠⁠⁠ Twitter: ⁠⁠⁠⁠Discog_Pod⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠discog.discourse⁠⁠⁠⁠ Time Codes: Intro - 0:00 Chatting with FYS - 0:42 Shoutouts - 21:21 8th Place - 25:46 7th Place - 37:40 6th Place - 52:02 5th Place - 1:01:53 4th Place - 1:13:02 3rd Place - 1:27:58 2nd Place - 1:46:33 1st Place - 1:57:03 Patreon Ranking - 2:13:40 Songs used in this episode: 1,000,000; Disappointed; God Break Down The Door; Head Like A Hole; Hurt; Into The Void; Mr. Self Destruct; Terrible Lie; The Great Destroyer; The Hand That Feeds Nine Inch Nails' albums are: Pretty Hate Machine, The Downward Spiral, The Fragile, With Teeth, Year Zero, The Slip, Hesitation Marks, Bad Witch

In episode 223 of the podcast, we're joined by Alan Day and Dan O'Connor of Four Year Strong.  We talk their longevity as a band, their current tour with A Day To Remember and The Story So Far, and then dig into the creation of their new record, ‘analysis paralysis', out August 9, 2024 on Pure Noise Records.  Exciting times for Four Year Strong, and we're here for it! Check out FYS here: Web: https://fouryearstrong.com/ IG/X: @fouryearstrong Podcast Theme performed by Trawl. Check them out here: Web: https://www.trawlband.com/ IG/X/TikTok: @trawlband We'd love for everyone to hear this episode! Support the Podioslave family by rating, subscribing, sharing, storying, tweeting, etc — you get the vibe. Peace, love, and Podioslave.  Check us out here: Web: https://www.podioslave.com/ IG/Threads/X/TikTok: @Podioslave Youtube: Podioslave Podcast Email: Podioslavepodcast@gmail.com --- Support this podcast: https://podcasters.spotify.com/pod/show/podioslave-podcast1/support

What happens when you aren't truly eating enough to fuel your ambitions and feel your best? Relative Energy Deficiency in Sport, or RED-s, is a serious condition that can impact any active person regardless of their training intensity. Not only could RED-s impact your performance in the gym, but it can also play a huge role in your physical and mental health and well-being outside of the gym. This is why I have brought the founder of Project RED-s, Pippa Woolven, to the show. Key Takeaways If You Want to Know More About RED-s, You Should: Educate yourself on the symptoms and signs of RED-s and how to avoid it Remember that RED-s can happen to anyone, no matter your level of training intensity Work with an expert who will not just dismiss your symptoms but will help you heal Overcoming Struggle with Pippa Woolven Pippa is an English Schools (x2) and British Universities Champion (x4), a former GB athlete, and now a Positive Psychology Coach (MSc) and Athlete Mentor. Over a decade of competing in international athletics while studying in the UK and USA, Pippa experienced her fair share of highs and lows, including RED-S. Several years after overcoming the condition herself, Pippa established Project RED-S to provide the resources she needed at the start of her struggle. Fueling for Performance Underfueling, disordered eating, and over-fueling can have huge impacts on the body and can impact anybody. While education has been lacking in the past, we are finally starting to hear this important conversation being had more and more. Pippa believes working to find a balance for your unique body composition and goals will help any active person avoid RED-s and overcome this common issue.  The answer isn't just in the training. You have to think about the amount that you are eating in order to fuel properly. Your training, but also your health and well-being outside of the gym, will be better for it. Awareness, Prevention, and Support Project RED-s, and Pippa's, mission is simple. To make sure that everyone who is active knows about the term RED-s, its signs and symptoms, and how to avoid it. She wants to embed the education of RED-s into coaching practices worldwide and into the mass consumption audiences on social media so that everyone can avoid low energy availability. She works to connect people with trusted experts who not only know what they are talking about but are passionate about helping people hear without dismissing their symptoms. Have you struggled with RED-s? Share your experiences with us in the comments on the episode page. In This Episode Learn about Pippa's personal story and what inspired her to create the RED-s project (5:22) Understanding how the media has influenced the education of food, nutrition, and weight stigma (17:04) How RED-s is affecting the ‘recreational sport' crowd and why it is not only a problem for 'elite athletes' (24:25) ‘Athletic Aesthetic' and the role it plays in low energy availability and RED-s (30:56) Where to go if you are looking for fear of getting help with body image (39:40) Quotes “Over-training and under-fueling is just the perfect storm for a condition like relative energy deficiency in sport, RED-s.” (10:09) “Topics like sports nutrition and sports psychology [used to be] almost reserved for the elite sports people, and now we see recreational sports people taking those kinds of things really, really seriously. For better or for worse.” (18:09) “Eat the right amounts of the right foods, lift some weights, and try to think more holistically about your health and wellbeing.” (21:42) “You do not have to be competing; you don't have to even be doing anything structured; you just have to be moving your body, expending energy, to therefore need to replenish that energy with your nutrition.” (26:24) “You might have the diagnosis and know exactly what's wrong and what you need to do, but that is a very different ballgame to actually doing it.” (41:22) “This has a huge impact on any active person's life. And we need to just stop thinking so much about performance, especially short-term performance. Because it really is impactful on not just your physical health but your mental health too, and it takes a long time to get over something like this, which is why prevention is so key.” (46:37) Featured on the Show Apply for Strength Nutrition Unlocked Here Project RED-s Website Follow Project RED-s on Instagram Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 392: Understanding Total Daily Energy Expenditure  FYS 391: What is Relative Energy Deficiency in Sport (RED-s)? FYS 350: Are You Eating Enough? Low Energy Availability in Sport  

Are you cardiovascular training confused? I don't blame you; there is a lot of information out there that can work counterintuitively, especially if you are just starting to incorporate cardiovascular training into your routine. While it is easy to just focus on the numbers, finding the balance between high-intensity and low-intensity is more nuanced than that. Luckily, I have my friend Jamie Scott, an accomplished sports nutritionist and endurance coach, with me today. Key Takeaways If You Want to Incorporate More Low-Intensity Cardio Into Your Life, You Should: Slowly build up your Zone 2 endurance over time Don't get too hung up on the numbers and data Take a holistic approach and find a balance that works for you Finding Balance with Jamie Scott Jamie Scott is a New Zealand Registered Nutritionist. He holds postgraduate qualifications in Nutrition Medicine and Sport and Exercise Medicine, undergraduate degrees in Nutrition Science and Physical Education, and is a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie's career has spanned several roles in the health and fitness industry. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health. Give Precedence to the Feeling I'm willing to bet there is a pretty good chance you have heard some rumors about cardiovascular health over 40 and the difference between lower-intensity and higher-intensity cardio. Many people struggle with lower-intensity cardio, or Zone 2 because they feel it is too boring, hard, or lazy. But when you can remain grounded in your ‘why',' you can stay focused on the practical things you can take away. You don't have to feel stressed or anxious about what your fitness technology is telling you. Remember to focus on the feeling an exercise gives you, not just the numbers on the screen. Back to Basics Often, we as a society are in a rush to look for what is new and shiny, so we need to remember the reliable basics. But they are there for a reason! Working both higher- and lower-intensity cardio into your weekly routine benefits your training and your lifestyle.  The practical application of lower-intensity cardio, combined with the higher intensity and strength training you are already doing, is a crucial part of the puzzle regarding your overall health and longevity. Are you ready to implement lower-intensity cardio into your training regime? Let me know your thoughts and experiences in the comments on the episode page. In This Episode Breaking down the rumors around high-intensity training for women in peri and post-menopause (7:06) How to change the way you think about Zone 2 if you feel bored with it or are focused on only your heartrate (14:23) Why having a problem with slowing down may be related to your fitness ego (30:35) Tips for improving or getting started on your cardiovascular stamina in the pursuit of life (38:19) Understanding why, although this topic may not be click-bait worthy, it is crucial (53:38) Quotes “Overall, for those who are just after kind of the health and longevity and want to do it in a sustainable way that is not massively hard on the joints or is not a high skill requirement… that low-intensity mix seems to be better for those individuals.” (12:21) “The endorphins, the huffy-puffy-ness, the sweatiness, the burn, all of those things we have been conditioned over years and years and years in the fitness industry as markers of some sort of ‘success.' And we need to unlearn a lot of those things when it comes to doing this low-intensity, high-intensity split.” (31:57) “It's getting people into that mindset of: you don't just go from 0, drop into almost a 50/50 split of low intensity and high intensity, and just slowly kind of stack things up over a long period of time. But you are not doing it in a 7-day cycle where you are just trying to shoe-horn everything in.” (47:21) “There can be different forms of movement that people are involved with, which does add up over time.” (47:00) “It requires people to do a little bit of reflection and thinking about where they are at, what they are doing, and what the context is.” (53:52) Featured on the Show Follow Jamie Scott on Instagram Apply for Strength Nutrition Unlocked Here RPE Chart Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 423: Practical Cardio Training Tips with Jamie Scott Part 1 FYS 353: Fueling Best Practices for Active People with Jamie Scott FYS 352: Energy Flux and Fueling for Athletes with Jamie Scott FYS 392: Understanding Total Daily Energy Expenditure  FYS 381: 6 Reasons to Hire a Nutrition Coach What is Within Day Energy Deficit?  What You Need to Know About Low-Energy Food Swaps What is Low Energy Availability? And How to Avoid It  

Deixa't acaronar pels diferents gustos i colors d'aquestes melodies. Novetats que et fan la vida m

Deixa't acaronar pels diferents gustos i colors d'aquestes melodies. Novetats que et fan la vida m

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When you think of muscle mass in women, does your brain immediately jump to the image of ultra-muscled competitors and quote-unquote meatheads? Building muscle mass as a female athlete does not look like this image most of the time, yet women are still afraid of getting bulky. In this episode, I want to dive into what building muscle mass as a woman really looks like and the massive benefits for your overall health and longevity that can come from it. Key Takeaways If You Want to Get Deeper Into the Conversation Around Muscle Mass, You Should: Stop letting society tell you that you should be afraid of getting ‘too bulky' Dive deeper into the topics touched on in this episode  Learn and explore how muscle mass can improve your longevity and quality of life Muscle is More than Aesthetics For so long, the conversation around muscle mass has stopped at the aesthetic value. But the truth is, building muscle as a female athlete, especially a female athlete over 40, is about so much more than aesthetics. I want to challenge this conversation and urge you to dig deeper into the benefits that building muscle mass and getting strong can have for you. Building muscle mass can help with your insulin sensitivity, boost your bone strength, enhance your longevity and quality of life, decrease the risk of falls, improve your cognitive health and cardiovascular function, and much more. It's time for the conversation around muscle mass to focus on those things, rather than just the aesthetic value of muscle. Quality of Life Matters Longevity is one of the key benefits of building muscle mass. But I don't just mean longevity in terms of living to 120 without the functionality or independence you want in order to live your life fully. I am talking about an all-encompassing longevity that not only maintains and improves your quality of life but gives you the confidence to keep going.  When it comes to muscle mass in females, the benefits are so far beyond the exterior. If you are looking for a way to preserve your freedom, gain confidence, improve your quality of life, and age in a way that makes you look and feel good, strength training is crucial to your success. Are you ready to dive deeper into muscle mass than what lies on the surface? Share your thoughts with me in the comments on the episode page. In This Episode Understanding why some women are afraid of muscle and lifting heavy (4:44) Different roles that muscle mass plays which can be associated with longevity (6:47) The broad role your metabolism plays in relationship with your muscle tissue (10:09) How your muscle mass can regulate your blood sugar levels and insulin sensitivity (12:23) Why your adolescence can have a significant impact on your menopause transition (14:31) Quotes “When it comes down to things, we have to build muscle if we want to experience some kind of sculpting or toning or any of that.” (2:35) “The conversation, in my opinion, is lacking some of the deeper reasons why muscle plays very crucial roles in the body, and how those are associated with longevity.” (6:02) “Our capacity to move through life, to do those activities of daily living, to perform physical exercise, which is also a very clear health-promoting habit. Those are associated with better longevity and improved quality of life.” (8:57) “It is really important to lean on things like exercise, or specifically strength training or resistance training, to help us improve our insulin sensitivity. Exercise is a really important tool in your toolbox.” (13:55) “We've talked about here mobility and physical activity, the sit-to-stand test, why this matters for discussions of quality of life, overall wellbeing, independence, being able to have mobility, and complete activities of daily living as well as physical exercise.” (18:21) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 416: Is Muscle Anti-Aging?  FYS 406: Creatine, Bone, and Brain Health with Dr. Darren Candow  

One of the pieces of equipment in the gym that strikes fear into people is the rowing machine. Many people consider it a piece of warm-up equipment, but it is so much more than that. When you take the time to educate yourself about not only rowing but how you can create a more well-rounded training program, the results can be magic. Key Takeaways If You Are Interested in Rowing, You Should: Look at GPP Fitness from all perspectives and directions Integrate rowing into your workout routine in a way that works for you Lean on your community and coaches to help drive positive change Changing Lives Through Rowing with Shane Farmer Shane Farmer changed his life through rowing. He started Dark Horse Rowing to help others gain a community of others who hold them accountable, challenge their limits, and drive them to evolve and become the most robust, most incredible versions of themselves. Shane believes rowing can help make positive change and guide others to their most genuine potential. Building Community Through Fitness Shane doesn't want to turn you into a rower. Instead, he wants to help non-rowers use rowing on and off the machine to stay active, move better, and have an excellent quality of life for as long as possible. One of the main pillars of Shane's program is the hyper-local tribe and community that can be a game changer for many people. Diversity is Key Diversity in your movements and workouts is critical to longevity. Shane believes that we all go through seasons of which practices we enjoy. One day it may be rowing, the following strength training, etc. The key is to change and evolve in a way that keeps you passionate about your movement practice so that you can promote your longevity as best as possible.  By finding a healthy balance of weight training, cardio, machine work, and recovery, you can create positive change and improve all of the different elements of your training. Being proactive is far better than being reactive when it comes to your health, and it's never too late to try something new. Are you ready to integrate a new practice, such as rowing, into your movement routine? Share your thoughts and experiences with me in the comments section of the episode page. In This Episode Exploring the parallel between rowing and CrossFit  (11:52) How the pandemic affected exercise routines and the return to hyper-local community (15:15) Some of the biggest strength issues and challenges you need to face to improve your rowing (26:37) The importance of continual movement in your life as you progress (33:15) Tips for weaving together rowing and strength training for your overall fitness and longevity (41:00) Quotes “People are always going to want to gravitate to tribe and community. So as long as it is available, people will gather for fitness purposes.” (18:25) “I'm not trying to turn you into a rower. I am trying to help you use rowing as an accessory to staying fit for life.” (30:45) “Submit yourself to the process of learning the movement. Because once it all makes sense, you're going to find a lot more enjoyment in the workouts.” (33:26) “There is no magic pill. There's no ‘rowing is the greatest thing in the world; strength training is the greatest thing in the world'. They are all just a means to facilitate what the body is meant to do.” (37:04) “We have so much knowledge at this point about what to do that the hardest thing is just choosing what we are going to do on any given day.” (45:52) Featured on the Show Apply for Strength Nutrition Unlocked Here Dark Horse Rowing Full Show Notes Follow Shane Farmer on Facebook | Twitter (X) | Instagram | Youtube Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS #416: Is Musckle Anti-Aging? FYS #411: Why You Need A Strength Training Program FYS #409: Overcoming All Or Nothing Thinking In The Gym

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Get ready to unlock the incredible power of boundless positivity in your life as you dive into this inspiring episode of FYF with Lesley. Delve into the incredible ways this mindset propels individuals towards personal victories and exponential growth, while also uncovering the transformative effects of celebrating achievements.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co . And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:How feedback helps you realize the impact of your work on others' lives.The art of embracing a wide range of wins in your personal and professional life.The transformative effect of receiving acknowledgement from others for positive personal growth.Why it's crucial to create an environment that fosters self-celebration and kindness.Episode References/Links:Mentions, Bianca Filoteo, an agency memberMentions, Laurie Sindlinger, an agency memberMentions, Adrian, an agency memberBe It Till You See It Episode 220 “The Key to Unlocking Your Potential with Shay Kostabi”  If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox.Get your 15% discount for Toe Sox – use coupon code LESLEY15Be It Till You See It Podcast SurveyBe in the know with all the workshops at OPCBe a part of Lesley's Pilates MentorshipResourcesWatch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable PilatesSocial MediaInstagramFacebookLinkedInEpisode Transcript: Lesley Logan 0:00  It's Fuck Yeah Friday. Brad Crowell 0:00  Fuck yeah. Lesley Logan 0:00  Get ready for some wins.Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. All right, hello, Be It babe, what's up? Happy Friday the 14th. What is going on? I can't believe it. Technically, I am in Santa Barbara, as you're listening to this, I am filming (...) time. And so that's exciting. But let me start with the wins of you guys because I have some more wins to share than that. It's a win to be in Santa Barbara. Oh my goodness. This is a beautiful town. But anyways, let me talk about you guys. So Bianca VillaTeo from Agency. She said FYS is because she forgot to post on Friday. So I guess Saturday, my client who lives in the opposite end of the city, who travels 30 plus minutes, my studio told me yesterday that she is loving Pilates more and more, feeling a difference in her body and is so happy to have found my studio. That amazing when you hear things like that, I know like, I wanted to share this one just because like that kind of win can feel like so small, like someone loves you, what you're doing or whatever. But like people are taking time to work with you. And then they actually take the time to share how much they are enjoying it. You got to celebrate those wins in big ways because those are bigger wins than we give ourselves credit for. So thank you, Bianca for letting us share that. And also for inspiring others to share wins like that as well. We have Laurie Cindy Linder. So some pretty good stuff. This week, she met with her financial planner. And she was truly impressed by how much my Pilates business has grown in two years. She didn't know it's possible to make this much in a Pilates studio. I want to pause there. Fuck yeah. That's amazing. That's so great. And also, can I just shout from the rooftops? You can make money in the Pilates business. You absolutely can. Yes, you do have to have systems and rules in place. But that's why I teach in Agency and that's why Laura is in there. And that's why she just blew her financial planners mind away. Wonderful. Okay, back to Lori's wins. I gave my summer vacation day to my clients and found subs for all the classes while I'm gone. I have a lot of travel this summer, but I don't feel worried about telling clients anymore. It was better to be clear and unapologetic about my time off. I've been seeing a family of young competitive dancers and I was nervous about trying to teach different ages simultaneously, is going way better than expected. And the girls seem to really like to, and I listened to this week's Be It pod with Shay Kostabi and was so blown away by thinking of how I'm not for everyone and how that actually protects the clients that I am made for, just gonna let that sink in. If you haven't listened to Shay Kostabi's episode, please listen to it. It's so so good. And then her wins continue. Because it goes to this point of what her Shay's episode, I didn't like when someone came very late to math class last week without signing up and complain that there was not enough room for her while asking others to move. I want my classes to protect those that sign up in advance and arrive on time and want to be able to focus in class. I might not be for everyone, but I love the tribe I do have and want to continue giving them the experience they have come to expect. And then I absolutely loved watching my daughter's dance performance. And she had posted a picture from this group. I actually love watching my daughter's dance performance. And she ran into one of our Agency members, Adrian at our studios. It was so fun to see her. So Holy cow, do you see how many freaking wins you can celebrate in a week? You guys, if you just start counting your wins, you can celebrate that many. So now, let me tell you my win. So my win is pretty fierce. I think. It took me a little bit of time to just kind of like get my thoughts around it. So it's actually a few weeks ago, one of ,someone who listened to this pod and someone who is becoming a Pilates instructor was in town and asked for a Pilates session, which I do offer when people are visiting. So she came in for a private session. And we were chatting and just go over different things. And at the end (...) She was like, how did you get to be so positive? And like, happy? Like, how did you get to see the world so positively. And honestly, you guys like that question floored me and brought me so much joy. Because I think I've ,I think I was always I know, I was always so hard on myself. I know that like, I could see positive things in others and not in myself and I could find all the different flaws that were happening. And if somebody were to, you know, bully on themselves, like say something nasty about themselves. I'm gonna be like, Oh, that's not true. Don't say that. But like, now I'm like, actually, here's what I see. You know? And so the whole session was just really awesome because I got to, I was truly myself and the person I've always wanted to be. And when she asked that I was like, Oh my God. I've been it till I saw it. And I mean, I know I arrived here a lot sooner. But it was just really cool for someone to see that and then also inquire because it tells me that the overt things I'm doing to make sure that people celebrate themselves and are kind to themselves and believe in themselves that those things are creeping in, creeping enough for someone to go, how did you get here? Like, I just that is such a massive win. I hope I'm making sense because I am just so proud of this one. So I want to share that because I think sometimes we don't recognize just how far we've come in our life until someone sees it in us. I mean, that's, it's hard to read the label when you're inside the bottle, right? So, so thank you to the person who came to my house and helped me see like, I'm fucking being the person I've always wanted to be. And I probably been this for a really long time. But it's so nice that someone saw that. And I am not positive all the time. I think it's really important that you know that like, it's not like a walk around like this happy, shiny person. However, I really tried to find the positivity in any situation. So I can take some action and move forward from it. I try really hard to not bemoan myself, or if I am upset about something with the way I did something, or the way I appear that day, or what I did, I try really, really hard to not judge it and ask myself, what is it that I'm not liking? Or if that is even true? Is it even true? Or is this a story I'm telling myself? Is this is a story that someone told me? And so that allows me to grow from it, to take actions around the behavior I really do want to have and move forward. So I just want to say like, it's not like a walk around, like it's fucking rainbows and unicorns around here, because it's not. It's not. But I am very conscious of making sure that I create spaces of positive places, so that wherever I am, I can bring that joy that someone might need that day. And so at any rate, I'm so proud of, I'm so proud of that. I'm so proud that I'm celebrating like how that action that day allowed her to even consider, like, you could become that too. It's not like, it's not unachievable. Every single person every single one of us can actually start celebrating ourselves more and be kinder to ourselves. So that's my FYF this week, make sure that you share yours tagged the Be It pod in your wins on Instagram, whatever social media you use, and we can share them here on the pod Alright, have an amazing day. That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram.  I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network.Brad Crowell 7:30  It's written, filmed, and recorded by your host, Leslie Logan and me, Brad Crowell.Lesley Logan 7:30  It is produced, edited by the Epic team at Disenyo. Brad Crowell 7:30  Theme music is by Ali at Apex Production Music, and our branding by designer and artist Gianfranco Cioffi. Lesley Logan 7:30  Special thanks to Melissa Solomon for creating our visuals and Ximena Velazquez for our transcriptions. Brad Crowell 7:30  Also to Angelina Herico for adding all the content to our website. And finally to Meridith Crowell for keeping us all on point and on time.Transcribed by https://otter.aiSupport this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

If you are confused about protein powder, you are definitely not alone. One of the most common questions I get from listeners is what to look for when shopping for a protein powder. This is why I have dedicated this episode to everything you need to know about the science and research behind protein powder, the differences, the benefits, how to read the label, and so much more. If You Are Confused About Protein Powder, You Should: Inform yourself about the science and what the research is saying about different types of supplemental protein Look for a protein powder that is third-party tested and will give your body what it needs Learn how to read the label so that you can make an informed decision when shopping in-store or online What the Research is Saying About Protein Powder The best way to understand what is going on with protein powder is by looking at it from an evidence-based perspective. There is a lot of research out there to show you the different benefits and results of various types of protein powder. This is incredibly useful when determining which protein powder is right for you and will help you achieve the results that you are looking for. When you are empowered with this knowledge, you can make an informed decision and supplement your nutrition for your performance. The Power of Protein Protein and protein supplementation is key to achieving your goals, yet so many women are protein deficient. I know, because I was one of them! Whatever you decide when it comes to protein powder, remember that it is supplemental to all the other things you are already doing. Making sure you get adequate daily protein is priority number one, which I spoke about in depth during my protein series. My goal is to give you the science and information that's out there so that you can put this framework into practice and see the results. How do you feel about your level of knowledge when it comes to protein powder? Share your thoughts, experiences, and questions with me in the comments on the episode page. In This Episode Addressing the controversy and misinformation surrounding protein powder (6:16) What you need to know scientifically about your amino acid intake (11:41) Understanding the differences and similarities of whey protein (18:13) Diving into the world of plant-based proteins including serving size (22:28) Breaking down the confusion surrounding collagen (27:12) How to select a brand of protein powder and what to look for (35:18) Quotes “Are you just the tiniest bit confused about protein powder? If so, you are not alone.” (0:06)  “For a lot of people, frankly, a scoop of protein powder daily is such an easy change.” (7:16) “The evidence of collagen improving joint pain is actually quite strong.” (29:03) “If there is one time when you want muscle protein synthesis to happen, it is after you are done training.” (34:19) “What to look for in a protein powder when you are out shopping whether it is on the internet or in the store so that you can be assured that you are getting high-quality supplements that actually contain what they say they are going to.” (38:42) “Just use the information here provided in this episode to go out and make the best choice for you.” (39:26) Featured on the Show Apply for Strength Nutrition Unlocked Here Legion Whey Isolate Protein Powder - use code Steph for 20% off your first order The effects of collagen peptide supplementation on body composition systematic review  Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Be Spread Throughout the Day? FYS 397: What is High-Quality Protein? FYS 398: Protein Around Workouts  

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Creatine Monohydrate is an incredibly well-researched supplement. While we don't have a lot of women-specific evidence for creatine supplementation, what we do have points in the direction that there are a lot of benefits for females. Don't believe that creatine is just for gym bros; it has a lot of benefits if you know how to use it properly. If You Are Interested in Using Creatine, You Should: Educate yourself about the myths and benefits surrounding creatine and female athletes Remember to always consult your doctor before taking any sort of supplementation  Experiment with taking creatine by calculating the right amount of dosing for your body Creatine is Not Just for Gym Bros So, what is creatine? Creatine helps your body recharge and regenerate ADP to ATP, among other things. While we do make creatine naturally through amino acids, we don't maximize our creatine stores naturally, and it is difficult to do it through diet alone, especially if you do not eat meat and fish proteins.  There are many athletic and non-athletic benefits to creatine supplementation. Mental fatigue, mood, sleep, and even perimenopause can all be improved by creatine supplementation. The trick is to understand the benefits and nuances so that you can use it properly. Science Supported Supplementation A lot of the concerns I hear surrounding creatine, such as the scale going up, is not shown in the research. If the scale does go up, it is because your tissues are better hydrated and less fatigued. The benefits you get from creatine supplementation are increased if you combine it with resistance training, which is one of the reasons it is such a powerhouse supplement for female athletes. Creatine is beneficial for women in so many different ways, and the science shows it. If you are interested in accumulating some training and non-training benefits from supplementation, creatine is something you should definitely look into. Have you ever tried creatine? What were your biggest concerns, questions, and results? Share your story with me in the comments on the episode page. In This Episode Why female only cohorts when it comes to scientific studies are still lacking representation (3:31) Discover what creatine is and how it works in your body (5:10) Understanding the benefits of creatine, especially for female athletes (10:38) Training benefits that you can expect to see from creatine supplementation (21:10) What you need to know about recommended dosing when it comes to creatine (29:56) Quotes “Creatine supplementation is something that is additive to a well-rounded dietary intake.” (9:39) “There is accurate data to show that creatine supplementation has benefits for athletic performance, including things like strength, lean mass, and in some cases even endurance type training.” (10:51) “There is substantial evidence that creatine can help increase strength and power in trained and untrained women, without large effects to body weight.” (21:22) “It appears that creatine has some promise throughout the menstrual cycle to help offset some of the adverse effects that can happen to cognition and sleep.” (29:30) “Creatine shows a lot of promise for women. There is still a long way to go in terms of the research, but what we have so far shows that creatine has a lot of benefits for females.” (38:28) Featured on the Show Apply for Strength Nutrition Unlocked Here Get 20% off your first Legion order with code STEPH Creatine Supplementation in Women's Health: A Lifespan Perspective by AE Smith-Ryan Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 365: Creatine for Strength Training with Dr. Scott Forbes FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Be Spread Throughout the Day? FYS 397: What is High-Quality Protein? FYS 398: Protein Around Workouts  

When I hear people struggling with a lack of progress in training, it immediately brings some other questions to my mind. Adding additional weight is not the only thing you need to be paying attention to in your workouts. Nutrition, recovery, mindset, and training program are all important factors in reaching your goals, and they cannot be ignored. If You Want to See the Most From Your Progressive Overload, You Should: Make sure that your program is designed with your specific goals in mind Check how the different phases of your program are being transitioned with your bigger picture in mind Pay attention to your nutrition, recovery, and mindset, as they are equally as important to your training program Stop the Comparison Sometimes, as we age through our 40s and beyond, we think that we should always be able to hit heavier and heavier and heavier weights. With the right program, recovery, nutrition, and mindset, you can continue to do hard shit, but you must be willing to adjust your expectations. Heavy ‘now' and what your heavy was before don't need to be compared. It's all about hitting your goals and continuing to get stronger in a way that is sustainable, effective, and healthy. Finding What Works for You There are a lot of excellent programs and amazing coaches out there who can personalize a training plan with your unique goals in mind. Grabbing some random training plan off Google or YouTube is not going to assist you in helping you reach your goals and feel the best results. There is no one clean-cut answer to the way in which you are going to get the most out of your training. But, by presenting you with questions that will make you think and reassess how and why you train, you can get clearer on your goals and start implementing a program that is going to work for you in your here-and-now body. When was the last time you stopped to think about how your program, training, and recovery are working for you? Share your thoughts with me in the comments on the episode page. In This Episode Getting real about the fitness and nutrition information you see on the internet (2:49) Questions to ask yourself if you feel like progressive overload is not working for you anymore (4:42) The problem with programming for yourself even if you have been lifting for a long time (14:44) How your recovery, nutrition, and mindset are playing a role in your training results (17:10) Why you don't need to worry about comparison, especially to your past self (22:14) Quotes “Progressive overload doesn't only mean tweaking the weight; there are other variables you can change in your training.” (8:18) “There is a lot that goes into planning and programming and periodizing a really great program.” (13:27) “You don't build strength, you don't actually get stronger when you train. You get stronger, or you improve your fitness in whatever metric of fitness you are looking at when you recover from your training.” (17:29) “We can still do hard shit. We just have to make sure the training plan is smart, we're fueling appropriately, and we are recovering well.” (21:51) “Yes, we need to challenge ourselves. But we also do need those other elements.” (28:51) Featured on the Show Apply for Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 399: Are You Overtraining? FYS 392: Understanding Total Daily Energy Expenditure FYS 385: How To Build An Athlete Mindset Over 40

Today, we're celebrating a milestone together. This is episode 400! While this podcast has taken on several different forms over years, it has stayed true to its mission — how to help you get strong. So let's take a look back on where we've been, while also looking forward to what's to come. To improve the narrative around fitness we need to: Educate clients that fitness is not an aesthetic goal Acknowledge those who have been positive influences Understand that points of view can change Incorporate new research while acknowledging the existing gaps in knowledge Gauging Strength and Fitness Outside of Weight-Loss Longtime listeners know that I want to shift the conversation away from simply weight loss and towards other markers for fitness and health. Changing the culture around this is not a simple task. I still don't think I have the answer. However, I feel that if coaches focus on educating their clients on why this is important to expand the conversation, changes for the better will come. I also know it's tempting to speak the industry lingo. That's what many clients expect to hear. Yet, if we don't speak the truth about this, the culture and narrative will never change. Changing the Culture Moving Forward As you can see, there are some things that I really wish would change in the fitness industry. I'd like to see women included more in exercise science and sports research. And I have seen this shift lately. This is a good thing, but there are caveats. Since much of the research is still new, it's important to really understand the data and its limitations to make an informed decision. How can you help shift and improve the conversation around strength? What changes do you see happening in this industry? Leave a comment on the episode page! In This Episode Educating clients on the importance of different approaches to nutrition and strength [4:30] Some of the most influential women who have inspired me [18:40] Recognizing and embracing change [23:00] Looking ahead at the changing landscape of nutrition and strength [28:15] Quotes “We as coaches have to be willing to do the education piece and constantly talk about why we're not going to do things in this other way and why we're doing things in this different way.” [4:50]  “Fitness is not a specific look. Fitness is how well you can perform a task; how well-suited to the task are you.” [12:08] “If you need to make adjustments to your training because you're not feeling it, that's okay. But a lot of the things that we hear people talking about are just not grounded in what the collective body of research says.” [32:17] Featured on the Show Apply for Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 399: Are You Overtraining? FYS 380: From Endurance To Lifting: Top Sports Nutrition & Training Lessons FYS 3771: Why The Fitness Industry Needs Quality Coaches  

Today we are capping off my series on protein by going into your questions surrounding protein and your training. We're going to dive into what the research says and some of the best practices you can implement when it comes to your protein intake around your training. If You Want to Improve Your Protein Game, You Should: Understand your total daily protein intake Work to distribute that protein intake across all of your meals Ensure you are getting high-quality protein Consider specific timing when it comes to your protein and your training Putting Knowledge Into Action Feeling strong is a catalyst for expansion in all areas of your life. In order to feel strong, you need to make sure that you are getting enough high-quality protein, spreading it throughout the day, and understanding how it is working with your training to get you the results you are looking for. Protein is essential to moving from muscle breakdown to muscle synthesis, so you must have the knowledge, guidance, and practical skills to implement this information into your routine. It's Up To You It doesn't matter if you consider yourself a recreational exerciser or an elite athlete; protein is really important for your training, recovery, and overall health and longevity. This is especially true for active women over 40, as we need to create and implement new habits that will support our body's needs as it changes. Nobody is going to come out of the shadows and start feeding you the right things. But it doesn't have to be scary. You must find a way to set aside time to make the big changes. By starting with just one meal a day and working your way up from there, you can make sure you are getting the high-quality protein that you need, spread out throughout the day and consumed in a way that will support your training and goals. Are you ready to improve your protein intake in a way that will deliver you undeniable results? Share your thoughts about protein with me in the comments on the episode page. In This Episode Why your protein intake timing around training is the final pillar of the protein puzzle (6:02) Understanding the protein window you need for your training (8:59) What you need to know about protein intake, especially at breakfast (14:40) Everything you need to know about the four pillars of protein intake series (19:07) Tips for implementing your protein knowledge and getting better results (21:54) Quotes “We can't keep doing the things we were doing when we were in our 20s. We need a different approach. And we have to understand what that approach is based on our changing physiology in our 40s and as we go through life.” (5:04) “You feel so much better when you have a small snack on board if you are training first thing in the morning.” (12:22) “You need to stop the process of muscle protein breakdown, and you need to get the process of muscle protein synthesis going! For repair and recovery and building and all of those wonderful things.” (14:31) “Once we are over 40, time becomes more and more of the essence when we are talking about building muscle and adding strength and quality life and our energy levels; this stuff ramps up in terms of its importance.” (20:59) “You've got to start with one meal, dial that in first, then go to the other meals in the day. Because if you are just trying to be perfect at everything all at once, it is not going to work.” (25:45) Featured on the Show Apply for Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 376: Peri-Menopause, Fasting, and Low Carb in Athletic Women with Dr. Stacy Sims FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Intake Be Spread Throughout the Day? FYS 397: What is High-Quality Protein?

By now, you have probably heard me talking about the importance of protein intake, especially for female athletes over 40. But it is much more nuanced than just hitting your protein numbers. Spreading your protein intake throughout the day will help you trigger protein synthesis and avoid operating in a state of protein breakdown. If You Want to Spread Your Protein Out Throughout the Day, You Should: Work with a coach who understands how much fuel you need to support your training and goals Understand how protein synthesis and protein breakdown work in the body Pay attention to your amount of protein throughout the day and properly fuel for your training Why Balanced Protein Intake Matters When it comes to triggering the process of muscle protein synthesis, ending with a positive muscle protein balance, or being in an anabolic building state, how you spread out your protein throughout the day does really matter.  When there is not enough energy available to your body, the overall net balance of your system is shifted towards protein breakdown and puts you in a negative balance state. As female athletes over 40, we are already more susceptible to struggling with losing muscle mass over time, which is why it is key to align our fueling, nutrition, and training for optimal results. Putting Knowledge Into Action Understanding the science behind this matters, but it is also equally important to know how to navigate all of this information. I want to help you think about your own daily habits and patterns so that you can make the changes in real life, which is not always so easy to do.  The point is not to be perfect or to be stressed out about every single gram of protein. I understand the technical pieces, performance nutrition pieces, and mindset pieces around eating more, fueling differently, and rethinking the way you view your training and nutrition. My goal is to equip you with the knowledge and know-how to implement these systems into your life and build habits and processes around them. Are you ready to rethink the way you view protein intake and include more opportunities in your daily life to get your muscle synthesis going? Share your thoughts with me in the comments on the episode page. In This Episode Learn about positive protein balance, and why it is a foundational understanding you need to have (6:05) The two main phases of building muscle that takes place in a trigger threshold system (11:05) Why you need to understand muscle protein synthesis to comprehend the importance of specific amino acids (14:08) What a skewed distribution of protein can look like, why it is not optimal, and how to do it better (21:50) Practical ways that you can implement your protein knowledge (28:34) Quotes “It is important that we understand, especially as women over 40, that we need to strength training, and we need to eat enough, particularly enough protein so that we keep ourselves in as much of a positive protein state or an anabolic state as possible.” (9:12) “When it comes to the muscle protein synthesis process, we really need to think about getting enough of a very specific and very special amino acid.” (13:40) “Protein distribution here is a close second to total protein in terms of how important it is when it comes to protein energy balance.” (17:39) “This isn't just about vanity muscles yall. Okay, it's like cool to feel strong and badass and lift heavy shit and have muscles and flex your biceps, that's all great. But it's also about the quality of life, independence, longevity, metabolism, metabolic health; this is so so critical.” (21:42) “The best time to make a change, if it wasn't 10 years ago, if it wasn't six months ago, the best time to make change is now.” (33:08) Featured on the Show Apply for Strength Nutrition Unlocked Here International Society of Sports Nutrition Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause with Dr. Stacy Sims FYS 376: Post-Menopause, Fasting, and Low Carb in Athletic Women with Dr. Stacy Sims FYS 393: 3 Ways to Increase Your Metabolism as an Athlete FYS 394: Within-Day Energy Deficit  FYS 395: How to Calculate Your Daily Protein Needs

Nutrition is complicated, even for athletic women over 40. You need to find the sweet spot for your body and the amount of training when it comes to fueling yourself properly. Despite what you may have been told in the past, going for long stretches of time living in a within-day energy deficit can have a massive impact on your training. The good news is that by reframing how you fuel throughout the day, you can avoid these mistakes and take your training and nutrition to the next level. If You Want to Avoid Within-Day Energy Deficits, You Should: Remember that how you spread out the energy you consume throughout the day does matter Be diligent about the ‘last meal effect' and eating low-energy foods Go into your workouts with some fuel on board and refuel within a timely manner afterward Understanding Within-Day Energy Deficiency Avoiding long stretches of time where your body goes without food, especially when it is in a prime state to recover, is a mistake that could be impacting your progress, metabolism, training, energy, and so much more. Adequate energy intake is necessary, especially as a female athlete over 40 who is training hard. While the last thing you need to do is obsess over being perfect, understanding why, how, and when you fuel is a key ingredient in building strength and longevity. Finding The Sweet Spot For You Even if you feel like you ‘eat a lot', it is a complex nuance of timing, types of calories, training, and more that can impact your likelihood of existing in a within-day energy deficit. Experimenting by listening to your body, going into your training with fuel, and refueling in a timely manner afterward will help you avoid a state of low energy availability. Eating regularly throughout the day to support your training and recovery is a necessary key to your training and recovery. Implementing the principles I discuss on today's show will help you move forward with the confidence to do so. Are you ready to fuel, train and recover smarter so that you can use your strength as a catalyst for more? Share your thoughts and experiences with me in the comments on the episode page. In This Episode An unofficial welcome to a new season of the Fuel Your Strength Podcast (1:35) Why you should know about within-day energy deficits if you are an athletic woman (3:15)  Exploring the difference between the different types and quantities of calories (9:27) The problem with fasting and staying in a breakdown state when doing hard shit with your body (18:44) What the research says about the effects of within-day energy deficits (20:32) Things you should remember even if you feel like you are ‘eating a lot' (29:26) Quotes “When it comes to the nuance and the context, those things need to be teased apart. And that's really what we do here on the podcast, to give you the rationale to go into depth, to explain why this stuff matters for us.” (4:24) “Many athletic women just don't have a good enough concept of what ‘enough' energy is.” (9:44) “If you are doing intense training and not refueling until hours afterward, you are continuing to stay in a breakdown state, I don't know how else to tell you that!” (18:38) “I used to do this. I get it. I get the whole situation. This is why I am kind of nudging you to reconsider. Because I know what it is like, and I know how much better things are on the other side.” (26:38) “You are going to train so much better when you are properly fueled and doing it in a timely fashion.” (32:23) Featured on the Show Join Strength Nutrition Unlocked Here Read The Blog Here Within-Day Energy Balance in Mexican Female Soccer (Football) Players Research Article Within-Day Energy Deficiency and Reproductive Function in Female Endurance Athletes Research Article NEDA Website Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 391: What is Relative Energy Deficiency in Sport (RED-S)? FYS 392: Understanding Total Daily Energy Expenditure  FYS 376: Peri-Menopause, Fasting and Low Carb in Athletic Women with Dr. Stacy Sims

Wishing you a Happy New Years from the Fys family. We are thrilled to announce the return of the podcast. In Today's episode, you get to hear about all the shenanigans that took place while we were gone in the Great Smoky Mountains. Moreover, you will be happy to hear that we have guests lined up for this month. I hope you enjoy listening and watching this episode.

In general, we have an oversimplified understanding of our energy intake and our energy expenditure. Only thinking about calories in and calories out does not assess your daily energy needs from a complete point of view. There are many nuances that go into the energy balance discussion for athletic women, and this episode is the place to start. If You Want to Understand Your Daily Energy Expenditure Better, You Should: Remember that energy balance is a more nuanced concept than just saying calories in and calories out Pay attention to your protein energy and non-protein energy rather than your total calorie intake Work to understand your total energy expenditure from a complete daily point of view Where Women Athletes Go Wrong Often times athletic women get into trouble by trying to match a low daily energy calorie intake with a high energy output of training. This approach to fueling is where athletic women tend to go wrong and see negative outcomes.  Your metabolism and your energy consumption need to work together in order to find the energy balance that is right for you and your training. Understanding how your energy is influenced when you are at rest when you are breaking down your food, and when you are engaging in non-exercise and exercise activity is the key to getting into balance and moving past oversimplification. The 4 Pieces of Total Daily Energy Expenditure There are four key pieces that affect your total daily energy expenditure. How your body processes energy during these four phases is the key to being in energy balance and avoiding an energy deficit. Your resting energy expenditure, the thermic effect of food, your non-exercise activity thermogenesis, or NEAT, and your exercise activity thermogenesis, or purposeful activity, all play a role in how your metabolism works together with your body.  Maintaining an appropriate energy balance is the only way to see the improvements you are looking for in a sustainable and healthy way. Do you feel as though your energy is in balance? Share your thoughts with me in the comments on the episode page. In This Episode The problem with applying basic principles of thermodynamics for athletic women (5:58) Understanding the difference between energy intake and calories (9:59) Which numbers are the most important to pay attention to as a female athlete (16:02) How your total daily energy expenditure is impacting your metabolism (19:45) Why you need to stop listening to the mindset of eating less and moving more (27:27) Quotes “Of course, you are a biological system, and when we strip biological models of all of their complexity and nuance and strip them down to pithy one-liners like ‘eat less move more,' this simplicity at best can lead you astray as an athletic person, and even at worst, do some harm to your health and wellbeing.” (9:03) “Saying a calorie is a calorie is like saying an inch is an inch or a pound is a pound. It quantifies things, but it doesn't qualify things.” (11:29) “It is important to understand how metabolism and energy balance and so on work together, specifically when we are talking about why building muscle is so freaking important, and how does that affect our basal metabolic rate.” (20:44) “I am not here to teach you intentional fat loss. What I am here to highlight is some of the ways we go astray in our thinking.” (22:01) “I think it is important for you to understand how some of these factors are going to affect your training and why my primary goal here is to get you to understand that eating enough food is so incredibly important to your training and your health and well-being.” (30:42) Featured on the Show Join Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 388: Why You're Struggling with Motivation to Workout FYS 391: What is Relative Energy Deficiency in Sport (RED-S)? FYS 351: Strength Training Risk vs Reward

Introducing a strength training element into your walking can have major benefits, especially as a woman athlete. A way to make your walking a bit more challenging is through rucking. Rucking is a great opportunity to take the foundational movement pattern of carrying and incorporate it into your training routine easily. If You Want to Start Rucking, You Should: Find a backpack and fill it with a weight that does not exceed ⅓ of your total body weight Remember to carry your pack when going for your regular daytime walking Enjoy the benefits you will feel in your strength, ability, and overall fitness Understanding the Comfort Crisis with Michael Easter Michael Easter is an author, professor, and adventurer. He approaches movement and training from a scientific perspective, helping others to integrate modern science and evolutionary wisdom into their lives to expand their potential. He is the author of The Comfort Crisis and is personally a big fan of rucking and all of its benefits. Controlled Discomfort is a Good Thing Often we think about exercise as a 30 or 60-minute period of our day when we go hard. But being stagnant for the other 23 hours of the day has no benefit. Michael wants to challenge you to find ways in your daily routine to introduce some controlled discomfort into your life. As the world has become more comfortable over time, we have lost certain things that help to make us healthy. Lifting heavy things while in motion can have huge benefits, especially for women. Walking with weight on your body, or rucking, is usually the best option if you want to see big results. The Benefits of Rucking Scientific research shows that strength training is crucial to longevity, especially in women. Rucking works to put your spine in a better position while lifting, avoid intense pressure on your joints, and is uniquely good at improving bone density. If you struggle to integrate carrying into your fitness routine, which is an essential part of the seven functional movement patterns for building strength, rucking is a great option for you. Getting started is easy and incredibly simple. Are you ready to get started with rucking today? Share your thoughts with me in the comments on the episode page. In This Episode Why you should put more focus on carrying in your lifting routine (12:15) What is rucking and why you should know about it (13:34) The difference, pros, and cons between wearing a weight vast and rucking (15:19) Why rucking is great specifically for women athletes (19:37) How to be a 2-Percenter in order to see big changes (27:25) Tips for getting started with rucking and mitigating risk (29:15) Quotes “[Carrying] is kind of like the thing that most people aren't doing that would help them the most. Strength wise, fitness wise, cardio wise, and also just being protective against injuries.” (10:46) “I think that rucking is a great way to add a strength stimulus for women.” (20:22) “Women really were the people, as we have evolved, that kept us alive.” (22:48) “Only 2 percent of people, when they have the option of stairs or an escalator, will take the stairs. Now, if you back up, it's actually those very small decisions that we make every day, whether to take the stairs, parking farther away in the parking lot, picking your kid up and moving them, carrying your groceries. All these little ways of adding activity back into your life, those add up over the course of the day to a greater calorie burn and stimulus than a workout.” (28:01) “You know what is more risky than exercising? Not exercising at all.” (33:25) Featured on the Show Join Strength Nutrition Unlocked Here The Comfort Crisis by Michael Easter Michael Easter Website Follow Michael on Instagram Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes LTYB 281: How To Exercise Intuitively w/ Steph Ondrusek FYS 385: How To Build An Athlete Mindset Over 40 FYS 384: Making Mobility Practical w/ Coach RT3  

A Day To Remember is one of the biggest, most recognizable names in the scene. Since 2005, the band has crafted a sound that blends the catchy hooks of pop punk with the heaviness of metalcore. Does this blend always work? Find out how Nathan, Kyle, and Jeff rank all 7 ADTR albums as Nathan leads the discussion in this episode of Discog Discourse. One thing is for sure, ADTR loves to sing about their friends. Time Codes: Intro - 0:00 7th Place - 5:39 6th Place - 19:39 5th Place - 28:48 4th Place - 37:19 3rd Place - 49:00 2nd Place - 1:04:10 1st Place - 1:14:55 ADTR vs FYS - 1:26:22 Join the discourse! Follow us on our social media to let us know what you think about this band! TikTok: DiscogDiscourse Twitter: Discog_Pod Instagram: discog.discourse Listen to our playlists on Spotify! Top Tracks - Our favorite songs from the band we're talking about in the most recent episode Top Tracks: Legacy - Our favorite songs from bands we've talked about in past episodes Songs used in this episode: Bloodsucker, Bullfight, The Downfall Of Us All, If It Means A Lot To You, I'm Made Of Wax Larry What Are You Made Of, Monument, Right Back At It Again, This Is The House That Doubt Built, You Should Have Killed Me When You Had The Chance

Architects is a band that needs no introduction. Over the course of their 9 albums, their sound changed drastically but was ultimately refined to near perfection. At the very least, they defined the genre of metalcore and inspired a whole generation of modern metal bands. Find out how Nathan, Kyle, and Jeff feel about the band's discography as Jeff leads the discussion in this episode of Discog Discourse! Time Codes: Intro - 0:00 9th place - 4:52 8th place - 11:05 7th place - 20:22 6th place - 26:30 5th place - 37:59 4th place - 50:40 3rd place - 1:00:28 2nd place - 1:12:16 1st place - 1:21:15 Could they beat FYS - 1:34:35 Join the discourse! Follow us on our social media to let us know what you think about this band! TikTok: DiscogDiscourse Twitter: Discog_Pod Instagram: discog.discourse Listen to our playlists on Spotify! Top Tracks - Our favorite songs from the band we're talking about in the most recent episode Top Tracks: Legacy - Our favorite songs from bands we've talked about in past episodes Songs used in this episode: Dead Butterflies, Delete Rewind, Doomsday, Early Grave, Gone With The Wind, Gravedigger, Hunt Them Down, Nihilist, Royal Beggars, These Colours Don't Run, To The Death

Convocation is a defining event where you will be formally inducted into the College and have the opportunity to hear from College leaders, attend your First Year Seminar (FYS 1000) class of the semester, and participate in engaging programs. For members of Class 2026, the important event took place on August 23, 2022 which began with President S. David Wu speaking to the audiences. Professor Esther Allen, Director of Sidney Harman Writer-In-Residence, introduced this year's Baruch Writer-In-Residence, Daphne Odeh, and followed by Daphne's talk to the Class.      

The Plot In You started as a side-project consisting solely of Landen Tewers in 2010. Over time, he has recruited new members into the band and their sound has changed drastically. See how Jeff, Kyle, and Nathan rank their 6 projects as Kyle leads the discussion in this heated episode of Discog Discourse! Time Codes: Intro - 0:00 6th Place - 5:58 5th Place - 15:53 4th Place - 24:10 2nd Place - 36:10 3rd Place - 45:15 1st Place - 54:42 Could they defeat FYS - 1:07:40 Join the discourse! Follow us on our social media to let us know what you think about this band! TikTok: DiscogDiscourse Twitter: Discog_Pod Instagram: discog.discourse Listen to our playlists on Spotify! Top Tracks - Our favorite songs from the band we're talking about in the most recent episode Top Tracks: Legacy - Our favorite songs from bands we've talked about in past episodes Songs used in this episode: Clots, Disposable FIx, Feel Nothing, My Old Ways, Rat Poison, Rigged, Too Far Gone, Troll

Hail The Sun is a progressive post-hardcore band from Chico, California. Since their formation in 2009, they have been creating some of the catchiest, most chaotic post-hardcore that you can find. Find out how the three of us rank their 7 albums as Jeff leads the discussion in this episode of Discog Discourse! Time Codes: Intro - 0:00 7th place - 4:00 6th place - 13:05 5th place - 20:52 4th place - 29:26 3rd place - 40:58 2nd place - 50:41 1st place - 1:01:15 Could they defeat FYS - 1:11:44 Join the discourse! Follow us on our social media to let us know what you think about this band! TikTok: DiscogDiscourse Twitter: Discog_Pod Instagram: discog.discourse Songs used in this episode: Dead Messages, Domino, Falling On Deaf Ears, Glass: Half Empty, Human Target Practice, Mental Knife, Paranoia, Ready or Not There I Go, Repellent We do not own these songs. All credit goes to Hail The Sun for their music.

Fit For A King is an American metalcore band from North Texas. Over the course of their 6 studio albums, FFAK has become one of the biggest names in the genre, pleasing fans with their catchy hooks, amazing vocals, and, of course, their brutal breakdowns. See what Nathan, Kyle, and Jeff think of their discography in this episode of Discog Discourse! Time Codes (According to Nathan's list): 6th Place: 6:55 5th Place: 17:23 4th Place: 26:56 3rd Place: 39:10 2nd Place: 51:03 1st Place: 1:02:45 Could they beat FYS: 1:16:31 Join the discourse! Follow us on our social media to let us know what you think about this band! TikTok: DiscogDiscourse Twitter: Discog_Pod Songs used in this episode: Break Away, Breaking The Mirror, Dead Memory, Deathgrip, Descendants, Hollow King (Sound of the End), Oblivion, Slave to Nothing We do not own these songs. All credit goes to Fit For A King for their music. Go listen to them.

This week we experience a heightened sense of brotherly camaraderie with  Four Year Strong's 2010 Album, Enemy of the World! Listen on Spotify // Official YouTube Channel //   TIMESTAMPS 1:12 - LANiiDAE Feature21:36 - It Must Really Suck to be Four Year Strong Right Now36:37 - Tonight we Feel Alive (On A Saturday)54:53 - Wasting Time (Eternal Summer)1:07:16 - Find My Way Back1:15:34 - Flannel is the Color of my Energy1:23:43 - Enemy of the WorldWe also check out "Away" by LANiiDAE! They dropped a new single called "Moda-5", check them out! // "AWAY" -- Listen on Spotify // Music Video //"MODA-5" -- Listen on Spotify // Music Video //JOIN OUR DISCORD!Hit us up! -- Instagram // Email: bangeralertpodcast@gmail.comLogo and Art by Mitch WeirCONTENT ADVISORY: Explicit language, mature lyrical themesThe Banger Alert Podcast is Joe Tantalo and Mitch Weir

It's finally here everyone, the Salem Witch Trials. Although I initially intended to make this the grand finale, it was just a disservice to you all as I continued to research and plan future episodes. This is part two. Contact infoeffeduphistory@gmail.com@effeduphistory on all socialsBook a Tour of Salem, MAhttps://www.viator.com/tours/Salem/Curses-and-Crimes-Candlelight-Tour/d22414-325232P2Buy Me A Coffee:buymeacoffee.com/effeduphistoryInterested in starting a podcast of your own? I highly suggest using buzzsprout to list and post! If you use my affiliate link, you get a $20 amazon gift card after 2 paid months.https://www.buzzsprout.com/?referrer_id=1630084Sources:Special thanks to historyofmassachusetts.org, I used so many sources from them, it maxed out the description character limit.  Here's a list of the pages for more information:https://historyofmassachusetts.org/timeline-of-the-salem-witch-trials/"Reverend Samuel Parris""Bridget Bishop, Witch or Easy Target?""Susannah Martin Accused Witch from Salisbury""The Trial of Rebecca Nurse," "Sarah Good Accused Witch""Elizabeth Howe Salem""Sarah Wildes""John Proctor First Male Accused Witch""Martha Carrier Salem""John Willard Salem""George Jacobs, Sr Salem""Reverend George Burroughs Salem""Martha Corey""Margaret Scott Salem""Ann Pudeator Salem""Mary Parker Salem""Samuel Wardwell Salem""Alice Parker Salem""Wilmot Redd Salem"https://www.history.com/news/7-bizarre-witch-trial-testshttps://www.newenglandhistoricalsociety.com/rules-massachusetts-court-of-oyer-and-terminer/https://salemwitchmuseum.com/locations/bridget-bishop-home-and-orchards-site-of/http://explorehistory.ou.edu/wp-content/uploads/2019/08/Thomas-Brattle-to-an-Unnamed-Clergyman.pdf (letter from Brattle)https://quod.lib.umich.edu/e/evans/N00531.0001.001?view=tochttps://www.webmd.com/vitamins/ai/ingredientmono-431/ergothttps://www.jstor.org/stable/27851542?seq=1#metadata_info_tab_contentshttps://people.umass.edu/dcooley/FYS_articles/Spanos%20&%20Gottlieb%20Salem%20rebuttal%20Science%2076.pdfAfter the Fact: The Art of Historical Detectionby James West Davidson and Mark Hailton Lytle. Chapter 3 “The Visible and Invisible Worlds of Salem.Music:Medieval Loop One, Headless Horseman, and Celebration by Alexander Nakarada | https://www.serpentsoundstudios.comMusic promoted by https://www.free-stock-music.comAttribution 4.0 International (CC BY 4.0)https://creativecommons.org/licenses/by/4.0/Support the show (https://www.patreon.com/effeduphistory)

It's finally here everyone, the Salem Witch Trials. Although I initially intended to make this the grand finale, it was just a disservice to you all as I continued to research and plan future episodes. Part 1.Contact infoeffeduphistory@gmail.com@effeduphistory on all socialsBook a Tour of Salem, MAhttps://www.viator.com/tours/Salem/Curses-and-Crimes-Candlelight-Tour/d22414-325232P2Buy Me A Coffee:buymeacoffee.com/effeduphistoryInterested in starting a podcast of your own? I highly suggest using buzzsprout to list and post! If you use my affiliate link, you get a $20 amazon gift card after 2 paid months.https://www.buzzsprout.com/?referrer_id=1630084 Sources:Special thanks to historyofmassachusetts.org, I used so many sources from them, it maxed out the description character limit.  Here's a list of the pages for more information:https://historyofmassachusetts.org/timeline-of-the-salem-witch-trials/ "Reverend Samuel Parris" "Bridget Bishop, Witch or Easy Target?""Susannah Martin Accused Witch from Salisbury""The Trial of Rebecca Nurse," "Sarah Good Accused Witch""Elizabeth Howe Salem""Sarah Wildes""John Proctor First Male Accused Witch""Martha Carrier Salem""John Willard Salem""George Jacobs, Sr Salem""Reverend George Burroughs Salem""Martha Corey" "Margaret Scott Salem""Ann Pudeator Salem""Mary Parker Salem""Samuel Wardwell Salem""Alice Parker Salem""Wilmot Redd Salem"https://www.history.com/news/7-bizarre-witch-trial-testshttps://www.newenglandhistoricalsociety.com/rules-massachusetts-court-of-oyer-and-terminer/https://salemwitchmuseum.com/locations/bridget-bishop-home-and-orchards-site-of/http://explorehistory.ou.edu/wp-content/uploads/2019/08/Thomas-Brattle-to-an-Unnamed-Clergyman.pdf (letter from Brattle)https://quod.lib.umich.edu/e/evans/N00531.0001.001?view=tochttps://www.webmd.com/vitamins/ai/ingredientmono-431/ergothttps://www.jstor.org/stable/27851542?seq=1#metadata_info_tab_contentshttps://people.umass.edu/dcooley/FYS_articles/Spanos%20&%20Gottlieb%20Salem%20rebuttal%20Science%2076.pdfAfter the Fact: The Art of Historical Detectionby James West Davidson and Mark Hailton Lytle. Chapter 3 “The Visible and Invisible Worlds of Salem.Music:Medieval Loop One, Headless Horseman, and Celebration by Alexander Nakarada | https://www.serpentsoundstudios.comMusic promoted by https://www.free-stock-music.comAttribution 4.0 International (CC BY 4.0)https://creativecommons.org/licenses/by/4.0/Support the show (https://www.patreon.com/effeduphistory)

In this podcast, "Making Yoga More Functional" the following topics will be facilitated by Dr. Gary Gray, Teri Lewis, and Doug Gray: Introduction to Gray Institute's new specialization, Functional Yoga System (FYS), and how to make traditional yoga more functional - all while respecting and honoring its tradition and impact. Introduction and explanation to FYS's "Energy Tweaks" for immediate implementation and impact for any Movement Professional. Practical application related to "Warrior 2." Don't miss Functional Yoga System

Meet Misfit Andrew Fouts! Join us today as we hear about Andrew's journey through his calling, what he is doing now, and the motivation behind Ministry MisfitsToday's Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfitsFor a list of all of the Ministry Misfit channels visit bio.link/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

Meet Misfit Andrew Fouts! Join us today as we hear about Andrew's journey through his calling, what he is doing now, and the motivation behind Ministry MisfitsToday's Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfitsFor a list of all of the Ministry Misfit channels visit bio.link/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

Welcome our shadow producer, Floyd, as he smokes up all our free weed. This week we're talking about a ton of new things:Nature's Key 1500mg gummiesPeanut Butter Breath from Green Hill Farms and another growerSkunk number one from I forget where!Throw in some new OTRs and a live FYS and we're kicking off our latest live ep in style! Spark a bowl and come listen.

Meet Misfit Brandon Simmons! Join us today as we hear how Brandon came to join the Ministry Misfit team, what God is doing in his life, and what he hopes to get out of this new opportunity.Today's Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfitsFor a list of all of the Ministry Misfit channels visit bio.link/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

Meet Misfit Brandon Simmons! Join us today as we hear how Brandon came to join the Ministry Misfit team, what God is doing in his life, and what he hopes to get out of this new opportunity.Today's Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfitsFor a list of all of the Ministry Misfit channels visit bio.link/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

John Simmons of Testimony House, joins us today to talk about the importance of testimonies in ministry, outreach, evangelism, and discipleship.For more information on Testimony House visit: www.testimonyhouse.orgTODAY'S Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfitsFor a list of all of the Ministry Misfit channels visit bio.link/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show

John Simmons of Testimony House, joins us today to talk about the importance of testimonies in ministry, outreach, evangelism, and discipleship.For more information on Testimony House visit: www.testimonyhouse.orgTODAY'S Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfitsFor a list of all of the Ministry Misfit channels visit bio.link/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show

Join Andrew Fouts, Dwight McDowell, and Angela McDowell in this #OVRadioNetwork collaboration between Ministry Misfits and The Call of a Mentor. This episode we hear about the Transformation that came to their community through Mentorship and Sports Ministry.For more information on MarriageMAPP visit: www.marriagemapp.comFor more information on CSRM visit: www.csrm.orgTo listen to The Call of a Mentor, www.overwhelmingvictory.org/marriagemapp.TODAY'S Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  The Whole Church Podcast, For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.The Whole Church Podcast: https://www.facebook.com/thewholechurch/FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at https://ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

Join Andrew Fouts, Dwight McDowell, and Angela McDowell in this #OVRadioNetwork collaboration between Ministry Misfits and The Call of a Mentor. This episode we hear about the Transformation that came to their community through Mentorship and Sports Ministry.For more information on MarriageMAPP visit: www.marriagemapp.comFor more information on CSRM visit: www.csrm.orgTo listen to The Call of a Mentor, www.overwhelmingvictory.org/marriagemapp.TODAY'S Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  The Whole Church Podcast, For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.The Whole Church Podcast: https://www.facebook.com/thewholechurch/FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at https://ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

Corey and Rachel Hunka join us again this week to talk about their absurd journey to planting 3rd Street Community Church, the EPIC Youth Conference, and the Absurd Conference with Tribe Collective.For more information on 3rd Street Community Church visit www.3rdstreetchurch.comFor more information about Tribe Collective visit www.tribecollective.netFor more information on the Absurd Conference visit www.absurdconference.comTo listen to the 3rd Street Podcast: https://open.spotify.com/show/3F3QCitv7KKsFWY9H9QQSZ?si=8257e1a7754a49afTo listen to the Bless Up Podcast: https://open.spotify.com/show/1GtGKwGVAMA1HBlZSqnd0d?si=f47170f28ddc4a16Today's Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  The Whole Church Podcast, For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.The Whole Church Podcast: https://www.facebook.com/thewholechurch/FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at https://ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

Corey and Rachel Hunka join us again this week to talk about their absurd journey to planting 3rd Street Community Church, the EPIC Youth Conference, and the Absurd Conference with Tribe Collective.For more information on 3rd Street Community Church visit www.3rdstreetchurch.comFor more information about Tribe Collective visit www.tribecollective.netFor more information on the Absurd Conference visit www.absurdconference.comTo listen to the 3rd Street Podcast: https://open.spotify.com/show/3F3QCitv7KKsFWY9H9QQSZ?si=8257e1a7754a49afTo listen to the Bless Up Podcast: https://open.spotify.com/show/1GtGKwGVAMA1HBlZSqnd0d?si=f47170f28ddc4a16Today's Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  The Whole Church Podcast, For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.The Whole Church Podcast: https://www.facebook.com/thewholechurch/FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at https://ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits/support or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

This week we talk with the Hunka Family about what #HolyDiscontent is, the Theological mandate for #MultiethnicMinistry, and the simple act of inviting people to your dinner table.For more information on 3rd Street Community Church visit www.3rdstreetchurch.comFor more information about Tribe Collective visit www.tribecollective.netFor more information on the Absurd Conference visit www.absurdconference.comTo listen to the 3rd Street Podcast: https://open.spotify.com/show/3F3QCitv7KKsFWY9H9QQSZ?si=8257e1a7754a49afTo listen to the Bless Up Podcast: https://open.spotify.com/show/1GtGKwGVAMA1HBlZSqnd0d?si=f47170f28ddc4a16TODAY'S Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  The Whole Church Podcast, For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.The Whole Church Podcast: https://www.facebook.com/thewholechurch/FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at https://ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

This week we talk with the Hunka Family about what #HolyDiscontent is, the Theological mandate for #MultiethnicMinistry, and the simple act of inviting people to your dinner table.For more information on 3rd Street Community Church visit www.3rdstreetchurch.comFor more information about Tribe Collective visit www.tribecollective.netFor more information on the Absurd Conference visit www.absurdconference.comTo listen to the 3rd Street Podcast: https://open.spotify.com/show/3F3QCitv7KKsFWY9H9QQSZ?si=8257e1a7754a49afTo listen to the Bless Up Podcast: https://open.spotify.com/show/1GtGKwGVAMA1HBlZSqnd0d?si=f47170f28ddc4a16TODAY'S Episode is Sponsored by Courageous Clothing Company. Visit courageousclothingcompany.com for their full selection of apparel!Today's audio broadcasts are sponsored by the Christian Podcasters Association Partnership featuring  The Whole Church Podcast, For Your Success with Katie Horner, & Beyond the Rut with Jerry Dugan.The Whole Church Podcast: https://www.facebook.com/thewholechurch/FYS with Katie Horner Podcast: http://www.ForYourSuccessPodcast.comBeyond the Rut Podcast: https://beyondtherut.com/We have launched a new website and blog at https://ministrymisfitmedi.wixsite.com/ministrymisfitsIf you would like to support Ministry Misfits you can do so at anchor.fm/ministrymisfits or by going to https://csrm.z2systems.com/np/clients/csrm/survey.jsp?surveyId=5& and selecting Andrew Fouts in the campaign list. You can also buy us a slushie at www.buymeacoffee.com/ministrymisfits--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/ministrymisfits/supportSupport the show (https://www.patreon.com/Ministrymisfits)

Chris Wyckoff and Mark Armstrong join us this week to discuss First Year Seminars and Learning Communities.  Learn how students can get connected to FYS & LCs along with all the great experiences they can enjoy through these programs. Visit aub.ie/fys to learn more!