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Send us a message with this link, we would love to hear from you. Standard message rates may apply.We dive deep into the essential topic of skin cancer prevention and sun protection methods. As summer approaches, it's crucial to understand how to protect yourself from harmful UV rays that can lead to skin cancer, a condition that affects one in five Americans in their lifetime.• One in five Americans will develop skin cancer in their lifetime• Seek shade between 10am-2pm when the sun's rays are strongest• Wear protective clothing including lightweight long sleeves, pants, and wide-brimmed hats• Choose broad-spectrum, SPF 30+ water-resistant sunscreen• Apply one ounce (a shot glass amount) to cover an adult body• Reapply sunscreen every two hours or after swimming/sweating• SPF 30 blocks 97% of UVB rays, but no sunscreen blocks 100% of rays• Babies under six months should avoid sun exposure completely• For sunburns: stay indoors, keep skin moisturized, drink extra water, and don't pop blistersShare this episode with anyone who spends time in the sun. Check us out on Instagram, visit our website for all our old episodes, or sign up for our email list in the description wherever you listen to podcasts.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Cardiorespiratory fitness might be the strongest predictor of how long you'll live, with a massive study showing fitness level may have a more significant impact than traditional risk factors like smoking or diabetes.• Study of 122,000 people undergoing treadmill testing followed for eight years• People with elite fitness were 80% less likely to die than those with low fitness• Being unfit appeared worse for mortality than smoking, diabetes, or heart disease• Benefits were seen across all age groups and genders• Even modest improvements in fitness can make a significant difference• Benefits begin at 0.1-7.5 MET hours per week of activity• Optimal benefits occur at 22.5-75 MET hours weekly• Strength training benefits begin at once weekly and peak at 60 minutes per week• VO2 max can be tracked with fitness watches to monitor cardiorespiratory fitnessPlease send us an email at yourcheckuppod@gmail.com with questions or topics you'd like us to cover in future episodes.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

In this conversation, Brendan Housler and Gavin Mannion discuss Gavin's extensive cycling career, his transition to coaching, and the differences between American and European racing. They explore the challenges faced by young cyclists today, the evolution of training practices, and the importance of altitude training. Gavin shares insights on how to improve performance and the significance of understanding different training zones.Thanks, Gavin! Find him on IG here:https://www.instagram.com/gogo.gavin/Chapters:00:00 Welcome!01:57 Intro to Gavin Manion15:13 Training Insights: Volume, Intensity, and Zone 220:01 Balancing Training and Racing22:31 Altitude Training and Aerobic Development27:40 Threshold Training and VO2 Max31:15 The Importance of “Feel” in Training32:56 Strength Training and Nutrition37:22 Coaching Philosophy and Athlete Development39:28 Skills vs. Metrics: Developing Well-Rounded Athletes41:51 Advice for Young Athletes: Patience and Progression46:14 Overrated vs. Underrated in CyclingJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Safe infant sleep guidelines have reduced SIDS deaths by 50-80% over the last three decades, yet funding for this critical public health campaign is now at risk of being cut.• Explained difference between SIDS (sudden infant death syndrome) and SUID (sudden unexpected infant death)• Described the "triple risk model" that leads to SIDS: vulnerable infant + critical developmental period + external stressor• Detailed the history of the Back to Sleep campaign which began in 1994• Outlined key safe sleep recommendations: babies on backs, firm flat surface, no loose bedding or soft objects• Discussed why co-sleeping increases SIDS risk despite cultural preferences• Clarified that products like Dockatot are not designed for safe sleep• Highlighted that Black and Indigenous communities experience higher SIDS rates• Examined how funding cuts could impact access to life-saving health information• Connected these changes to a broader pattern of removing evidence-based health information from government resourcesCheck out our website, email us at yourcheckuppod@gmail.com with questions or feedback, and most importantly, stay healthy until next time.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Back pain affects 80% of people at some point in their lives, but the good news is that approximately 90% of cases improve within 6-12 weeks with proper care and movement. Understanding the causes, treatments, and prevention strategies for back pain can help you navigate this common but often debilitating condition.• Most back pain is "non-specific" with muscle strain being the most common cause• Common types include lumbosacral strain, SI joint dysfunction, and disc herniations• Imaging (X-rays, MRIs) usually unnecessary in first 4-6 weeks unless "red flags" present• Many people with no pain have abnormal findings on imaging• Brief rest is okay but prolonged inactivity makes recovery worse• Heat, over-the-counter pain medications, and lidocaine patches can provide temporary relief• Physical therapy with core strengthening exercises significantly improves outcomes• Your core includes abs, obliques, back muscles, pelvic floor, and diaphragm• Good posture means stacking head, shoulders, spine, and pelvis vertically• Common posture mistakes: tech neck, slouching, crossed legs, improper work setups• Movement is medicine - think of your body as cement waiting to harden• Seek medical attention for numbness, weakness, loss of bowel/bladder control, or persistent painIf you learned something today, pass this episode along to a friend or neighbor who's dealing with back pain. You can sign up for our email list to receive written content and updates about future episodes.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

In this conversation, Uriell Carlson discusses the complexities of nutrition for athletes, emphasizing the importance of sustainable eating habits and the need for personalized nutrition strategies. She highlights the challenges athletes face in navigating the overwhelming amount of information available and the significance of fueling as a skill that requires practice. The discussion also covers common mistakes athletes make regarding nutrition, the importance of timing and pre-workout snacks, and the nuances of carb loading for optimal performance.Thanks, Uri! Catch her on Instagram:https://www.instagram.com/uri_carlson_nutrition/Inner Wild Nutrition: https://www.innerwildnutrition.com/aboutChapters:0:00 Welcome!01:41 Meet Uri Carlson & Inner Wild Nutrition05:03 Why is Athlete Nutrition So Complicated?06:22 Sifting Through the Noise: How Athletes Can Find Clarity09:08 The Importance of Practicing Your Fueling Strategy11:59 Initial Steps for Athletes to Simplify Nutrition12:34 Experimenting with Fueling and Hydration for Optimal Performance14:44 How to Calculate Your Fueling Needs16:24 Top Nutrition Mistakes Athletes Make17:55 Pre-Workout Fueling: What to Eat and When28:47 Balancing Calories, Performance, and Weight Loss56:34 Practical Tips for Athletes to Improve Their NutritionJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

In this conversation, Brendan Housler and Owen Cole discuss various aspects of competitive cycling, focusing on training strategies, race preparation, and the importance of general fitness. Owen shares insights from his recent race experience, emphasizing the need for adaptability in training and racing tactics. The discussion also highlights the significance of endurance training and the balance between intensity and recovery in a cyclist's regimen.Even if you aren't racing at Owen's level, we highlighted some simple aspects of his training that you can apply to your own!Here are some of his simple gems:Focus on general fitness rather than overly specific training. Owen emphasizes that "being generally fit is more important than anything" because race situations can be unpredictable.Ride at the bottom of zone 2 for endurance training. Owen advises keeping endurance rides at "the very bottom of zone 2" to avoid excessive fatigue.Incorporate time on your time trial bike before doing intervals on it. Owen suggests doing "an endurance ride or an easy ride on it the day before" intense sessions.Don't fixate on power numbers during races. Owen says "power numbers don't win races" and can mess with you mentally if you're off your normal values.Balance training stress with life stress. Owen tracks exam dates in his training calendar to manage overall stress load.Don't overcomplicate things. As Owen puts it: "There's nothing crazy to it."Manage recovery time well, especially during tapers before big races.Remember that non-training factors are crucial: "There's no point in pushing the training to the limit if you're not going to do these other things" like sleep, stretching, and proper nutrition.Include variety in your workouts and "don't do the same workout too many times."Train all your energy systems to be prepared for any race scenario.Thanks, Owen! Find him on IG here:https://www.instagram.com/owenrcole/Chapters:00:00 Welcome!00:41 Introducing Owen Cole: Redlands Stage Winner & Evoke Bike Coach00:52 Simple Training Principles for ALL Levels (Even if You're Not a Pro)03:39 Redlands Stage Race Breakdown: Tactics, Goals, and Course Overview06:35 Balancing Training for Diverse Stage Races: TT, Climbs, Sprints & More08:08 Owen's Training Philosophy: Endurance Focus & Strategic Intensity16:56 Wind Tunnel Secrets Revealed: Equipment, Position & Surprising Findings20:51 Race Prep & Tapering Strategies: From Stage Races to One-Day Events28:47 Racing at Altitude & The Winning Stage 2 Breakaway at RedlandsJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.• Full body MRIs cost around $2,500 and are being promoted as the "gold standard" for preventative health without proper medical context• Unlike established screening tests, these scans haven't been evaluated by medical societies for appropriate use in healthy populations• 15-30% of diagnostic images have at least one incidental finding, which can lead to unnecessary anxiety and further testing• The marketing tactics use fear-based messaging about finding cancer early, which might be ethically concerning• These services create healthcare disparities since they're only accessible to those with financial resourcesSign up for our email list in the show notes to receive notifications about new episodes and access our written materials as we expand our content.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

In this conversation, Brendan Housler and Colby Pearce discuss various aspects of cycling training, particularly focusing on how athletes can effectively transition from base training to more specific training as they approach their competitive season. They explore the importance of endurance, the role of anaerobic training, and the value of group rides in an athlete's training regimen. The discussion emphasizes the need for athletes to understand their individual training needs based on their event demands and personal characteristics.Thanks, Colby! Catch him on IG here: https://www.instagram.com/colby_pearce/EF Coaching Skills Academy: https://www.teamefcoaching.com/skills-academy/Cycling in Alignment Podcast: https://linktr.ee/cyclinginalignmentWebsite: https://www.colbypearce.com/Chapters:00:00 Welcome!01:08 Base Training: Spring Prep03:12 The Intensity Vortex: Avoiding Pitfalls04:27 Power vs. Heart Rate: Finding Your Baseline06:58 Race Demands: Time vs. Intensity09:15 ERG Mode: Pros & Cons15:53 Event Demands: Training Specificity18:34 Anaerobic Training: When & Why29:38 Metrics Beyond FTP: Holistic Training45:40 Pedaling Technique: Avoiding Dead SpotsJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.We dive deep into hypoglycemia (low blood sugar), exploring its causes, symptoms, and critical treatment options for patients with diabetes and their loved ones. This episode provides essential knowledge that could potentially save lives in emergency situations.• Hypoglycemia defined as blood sugar below 70 mg/dL, with severe cases below 54 mg/dL• Common causes include excess insulin/medication, inadequate food intake, vigorous exercise, irregular eating patterns, and alcohol consumption• Early symptoms include sweating, trembling, hunger and anxiety, progressing to confusion, unusual behavior, and potentially seizures if untreated• Hypoglycemia unawareness occurs when individuals don't experience warning symptoms, putting them at serious risk• The 15-15 rule for treatment: consume 15g of fast-acting carbs, wait 15 minutes, recheck blood sugar• Emergency glucagon (injection or nasal spray) for severe cases when a person cannot safely consume sugar• Children may sometimes appear asymptomatic with dangerously low blood sugar levels• Post-hypoglycemia follow-up with healthcare providers is essential to adjust treatment plansShare this episode with loved ones who have diabetes or anyone who might benefit from understanding how to recognize and respond to low blood sugar emergencies. Sign up for our email list at our website for notifications and additional written materials, or email us at yourcheckuppod@gmail.com.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

This episode is a little different.Recently, some of the ideas I've shared about Bitcoin on social media have started gaining traction. So I wanted to bring those thoughts together and put them into a dedicated episode.It's just me, sharing what I see happening, where the world might be heading, and why I've never been more bullish on Bitcoin.Thank you to everyone who tunes in and supports the show each week, it means the world

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Send us a message with this link, we would love to hear from you. Standard message rates may apply.Managing allergic rhinitis requires realistic expectations and a strategic approach to medication. Though no treatment will completely eliminate symptoms, the right combination of therapies can significantly reduce discomfort and improve quality of life during allergy season.• Nasal corticosteroid sprays are first-line treatments that reduce inflammation in nasal passages• Proper technique matters: point spray toward outside of nostril and sniff gently "like smelling a flower"• Non-sedating antihistamines (Zyrtec, Claritin, Allegra) relieve itching, sneezing, and runny nose without drowsiness• Nasal antihistamine sprays provide targeted relief and can start working within minutes• Oral decongestants raise concerns about blood pressure and heart rate increases• Avoid nasal decongestant sprays (like Afrin) beyond 2-3 days to prevent rebound congestion• Combination therapies often work better than single medications• Consider allergen immunotherapy when standard treatments don't provide adequate reliefThank you for coming back to another episode of Your Checkup. Hopefully you were able to learn something for yourself, a loved one, or an allergic neighbor. Please check out our website, find us on Instagram, send us an email at yourcheckuppod@gmail.com and, most importantly, stay healthy my friends, until next time.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

In this conversation, Brendan Housler interviews Arnaud Dely, a professional duathlete, discussing his background, the dynamics of duathlon as a sport, and the training methodologies that contribute to his success. They explore the popularity of duathlon in Europe, the structure of duathlon races, and how Arnaud balances his training between running and cycling. The conversation also delves into the physiological aspects of training for duathlon and the impact of running on cycling performance, providing insights into the life of a professional athlete.Thanks, Arnaud! Find him on IG here: https://www.instagram.com/arnauddely/Chapters:00:00 Welcome!03:28 Guest Intro: Arnaud Dely04:57 Duathlon Success07:49 Duathlon Race Formats15:56 Balancing Run & Bike21:18 Run vs. Bike Focus31:14 Running for Cyclists37:27 Dual-Sport Challenges42:28 Cycling Workouts56:37 Final Thoughts & AdviceJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Send us a message with this link, we would love to hear from you. Standard message rates may apply.Allergic rhinitis affects 20% of people with substantial impact on quality of life, causing symptoms like nasal inflammation, itchy eyes, and post-nasal drip.• Allergic rhinitis is a nasal reaction to airborne particles causing a histamine response• Symptoms include itchy nose, watery eyes, sneezing, nasal congestion, and sinus pressure• Allergens fall into four categories: pollens, insects, animal dander, and molds• Allergies can be seasonal (specific times of year) or perennial (year-round)• Trigger avoidance is the first line of defense before medication• For dust mites, use allergen-impermeable covers and wash bedding weekly in hot water• Pet allergies are challenging—consider HEPA filters and increased cleaning if removal isn't possible• Changing pillowcases daily during high symptom periods can significantly reduce exposure• Controlling humidity below 50% helps with dust mites and mold allergens• For outdoor allergens, stay inside during peak times and shower before bedJoin us next week for an in-depth conversation about medication options for managing allergic rhinitis.Support the showSubscribe to Our Newsletter! Production and Content: Edward Delesky, MD & Nicole Aruffo, RNArtwork: Olivia Pawlowski

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In this conversation, Grant Holicky discusses the challenges and dynamics of life changes, particularly in relation to his family and home situation. He transitions into the specifics of cyclocross training, emphasizing the unique demands of the discipline, including the need for varied energy systems and strength training. The importance of off-bike training, including running and strength work, is highlighted as essential for cyclists. The discussion also covers endurance training guidelines, the significance of individualization in training plans, and the need for athletes to adapt their training to their personal circumstances and goals.Thanks, Grant! Find him on IG here: https://www.instagram.com/gholicky/Chapters:00:00 The Mindset of "Good Legs": An Introduction to Grant Holicky01:22 Cyclocross Training: Intensity, Torque, and Terrain04:26 Strength and Skill: Building a Well-Rounded Cyclist08:48 Developing Young Riders: The Benefits of Cyclocross10:50 Strength Training: Mobility, Stability, and Longevity16:16 Endurance Training: Beyond the Data, Listening to Your Body23:52 Individualized Training: Breaking Free from World Tour Models33:23 The Athlete-Coach Partnership: Communication and Adaptation40:28 Mental Strength: Cultivating Resilience and Optimal Performance57:09 Recovery, Bro Science, and the Future of Cycling TrainingJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

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In this episode of Healthy Mind, Healthy Life, host Avik Chakraborty sits down with Samir ElKamouny, a high-performance marketing expert and entrepreneur, to discuss the realities of entrepreneurship, mindset shifts, and avoiding burnout. Samir shares insights on how to scale a business without sacrificing well-being, the importance of mindfulness in decision-making, and why success is about more than just financial growth. If you've ever felt stuck in the hustle cycle, struggled with self-doubt, or wondered how to build a business that supports your life (not the other way around), this episode is for you.   About the Guest:   Samir ElKamouny is the founder of Fetch & Funnel, a cutting-edge digital marketing agency that has helped top brands scale successfully. With a passion for business, travel, spirituality, and personal growth, Samir believes that true success comes from balancing business with well-being and purpose.   Key Takeaways:  

This episode is one of our international break specials where Matt and I settle in for a High T(ESTOSTERONE) Tuesday and tackle the biggest questions from our members! We discuss:

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In this conversation, Scott McGill shares insights into his cycling career, training regimen, and the balance between personal life and professional commitments. He discusses his early riding habits, the importance of versatility in racing, and the significance of consistency in training. Scott also delves into specific workouts, sprinting techniques, and how he manages to maintain a balance between his athletic pursuits and personal interests.Thanks, Scott! Find him on IG here:https://www.instagram.com/scottmcgilljr/Chapters:0:32 Welcome!01:00 Training Philosophy05:00 Strength and Conditioning12:30 Race Preparation30:30 Pro Race Intensity and Accumulation of Efforts32:30 Nutrition and Heat Training38:00 Underrated Training Aspects42:00 Racing Tactics45:30 Early Career Advice47:30 Equipment and Aerodynamics51:30 Career Goals and Mindset

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In this conversation, the hosts discuss the importance of strength training for cyclists, sharing their personal experiences and insights. They explore the misconceptions surrounding strength training, the challenges faced by cyclists in incorporating it into their routines, and the benefits it can bring to performance. The discussion highlights the need for a balanced approach to strength training, emphasizing that it should not be overly taxing but rather energizing and supportive of cycling performance. Chapters:00:00 Welcome! 01:17 Keegan's Story: From Zero Strength to Lifting03:00 Top 3 Exercises for Cyclists (and How to Do Them)05:40 Upper Body Strength: Is it Necessary for Cyclists?09:44 Pro Cyclists & Strength Training: The Untold Story11:20 Avoiding the Biggest Strength Training Mistakes13:52 Strength Training for Energy: Lift Before You Ride19:25 The Science Behind Strength Training for Cyclists23:40 The Ideal Strength Training Schedule for Cyclists32:14 Why Every Cyclist Needs to Strength Train (and How to Start)

In this conversation, professional cyclist Jack Haig shares insights into his training regimen, focusing on altitude training, nutrition, and the evolution of training techniques over his career. He discusses the importance of recovery, strength training, and the philosophy behind endurance rides, emphasizing the need for balance and enjoyment in training. Thanks, Jack! Find him on IG here: https://www.instagram.com/jack_haig/ Chapters: 0:00 Welcome and Intro with Jack Haig - Training Camp, Podcast 1:00 Altitude Training in Tenerife - Why Tenerife? 7:14 Season Goals - Refinement, Not Just Improvement 9:19 Nutrition & Training Evolution - Carb Intake, Executing Workouts 12:39 Strength Training - Benefits, Frequency, Specific Exercises 19:54 Overtraining - Recognizing Signs, Importance of Recovery 27:03 Endurance Rides - Power, Duration, Enjoyment! 31:14 Key Workouts - Zone 3 Spikes, VO2 Max Intervals 36:50 Aero vs. Climbing Bike - Why Aero Wins Most Days 41:29 Life Lessons, Bad Weather Strategies, Content Picks 45:13 Upcoming Race Calendar, Final Words

Breaking into commercial real estate isn't easy—especially if you have zero connections. But@RaphaelCollazo did just that, leveraging content creation, networking, and personal branding to build a thriving career in CRE.In this episode of Commercially Speaking, Bo and Timmy Barron sit down with Rafael to discuss his journey from software consultant to commercial real estate expert, the challenges of starting from scratch, and how he launched his own brokerage. Plus, Rafael shares the game-changing strategy that helped him create instant credibility and win business before he even closed his first deal.

In this conversation, Brendan Housler interviews Peter Moore, a 23-year-old track and road cyclist currently living in the Netherlands. They discuss Peter's journey from skiing to cycling, his experiences racing in Europe as an American without national team support, and his aspirations for the LA Olympics. The conversation also delves into the importance of finding the right coach, the differences in training styles across cultures, and the balance between road and track racing. Thanks, Peter! Find him on IG here: https://www.instagram.com/peter__moore01/ Peter's website: https://petermooreontheroad.com/ The Bars we talked about: https://www.stoplerspeedworks.eu/collections/all/products/the-hawk-classic-mk2 Chapters: 00:00 Welcome! 01:00 From Skier to Cyclist 07:00 Coaching and Training Philosophies 11:22 An American Abroad 15:24 Road to the LA Olympics 19:31 Training Insights and Techniques 29:32 The Track Racing Scene 38:19 Energy Management and Motivation 49:51 Final Thoughts and Coaching Services

Join Megan and Tonya for grills, galas, and ginormous croissants -- in other words, all things Hoseoqué in Paris!Afternoona Army is on PATREON!Join The BTS Buzz and get access to Afternoona Army's exclusive DISCORD channel, get shout outs on-air in podcast, and receive invitations to quarterly live support groups. Questions? Email afternoonaarmy@gmail.com for more information.Sign Up for Our Newsletter!Want our thoughts on Yunki's hair extensions in a 500-word essay? More book recs? This is the place to get it. Sign up HERE! Are your family and friends sick of you talking about K-drama? We get it...and have an answer. Check out our sister pod www.afternoonadelight.com for more episodes, book recs and social media goodness. And don't forget about the newest members of our network: Afternoona Asks where diaspora Asians living in the West find ways to reconnect to Asian culture via Asian/KDramas.Want to find more great BTS content? Head over to Afternoona Army for "thinky, thirsty and over thirty" takes on Bangtan life and links to our social media.

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In this conversation, pro cyclist Will Barta discusses his experiences and insights into training, racing, and personal development as an athlete. He shares his current training regimen, the importance of strength training and plyometrics, and how he manages a long racing season. Barta also reflects on his goals for the upcoming season, the significance of explosive training, and offers valuable tips for time trialing. He emphasizes the importance of finding balance in training and the role of personal insights in performance improvement. Thanks Will! Find him on IG and X here: https://www.instagram.com/will_barta/ https://x.com/willbarta Chapters: 00:00 Welcome! 00:52 Introduction and Background 02:18 Training Regimen and Seasonal Preparation 05:29 Strength Training and Plyometrics 08:16 Managing a Long Racing Season 11:14 Goals for 2025 and Consistency in Performance 14:20 Explosive Training and VO2 Max Workouts 17:21 Time Trial Tips and Positioning 20:19 Endurance Training and Heart Rate Management 23:22 Bro Science and Personal Insights 29:19 Exploring Training Techniques and Values 38:41 Nutrition Strategies for Endurance Racing 44:15 Anticipating the Upcoming Racing Season 45:48 Reflecting on Past Races and Lessons Learned 50:47 Celebrating First Pro Win and Its Impact 53:28 Maximizing Performance: Engine vs. Aerodynamics

AI is evolving faster than ever, and if you're not keeping up, you're falling behind. In this episode of Commercially Speaking, Bo and Timmy Barron welcome back AI in CRE expert Michael Hironimus, CCIM, to discuss the game-changing Agenic AI revolution and how it's already transforming commercial real estate. From AI-powered market analysis to fully automated assistants that can schedule calls, scrape data, and even negotiate deals, this episode is packed with insights on how to leverage AI instead of being replaced by it. Key Takeaways: What Agenic AI is and how it's changing the way we work The future of AI assistants that complete tasks without your input How AI can scrape market data, analyze investments, and manage workflows The ethical concerns of AI agents posing as real people How to start using AI TODAY to gain an edge in commercial real estate

In this conversation, Liam Flanagan shares his journey as a cyclist, discussing his experiences with Team Skyline, the challenges of traveling as a professional athlete, and his training philosophy. He emphasizes the importance of adapting to the chaos of racing, maintaining a strong immune system, and understanding performance metrics like perceived exertion and power. Liam also reflects on the joy of cycling and the significance of enjoying the process of training and racing. Thanks, Liam! Find him on IG and strava below: https://www.instagram.com/liamflanagan27/ https://cdn-1.strava.com/pros/1130255 Chapters: Chapters: 00:00 Welcome 01:21 Introduction and Background of Liam Flanagan 12:31 Traveling as a Cyclist: Challenges and Tips 16:18 Training Philosophy: Balancing Base and Race Season 26:25 Understanding Performance Metrics: RPE and Power 27:37 Training Philosophy and Techniques 31:33 Embracing Chaos in Racing 35:50 Learning from Experience and Mistakes 39:01 Strategies for Efficient Racing 43:03 Understanding the Course and Its Importance 45:09 Team Dynamics and Responsibilities50:50 The Journey of Securing Sponsorships 57:26 Looking Ahead: Future Races and Goals If you need a new trainer for the winter months, check out the Cycplus T3, with a $200 discount with the code BRENDANT3 https://www.cycplus.com/products/smart-bike-trainer-t3

In this podcast, we have an interview with Gil, a cyclist who lost 55 pounds and improved his cycling performance. Gil discusses the importance of establishing a routine before setting goals, taking speed off his Wahoo data fields to avoid discouragement, and how losing weight affected his form and stability on the bike. He also talks about the importance of strength training and neuromuscular work in his journey to becoming a better cyclist. Thanks, Gil! Follow him on IG here: https://www.instagram.com/gillavi/ Check out Rubber N Road here: https://www.instagram.com/rubbernroad/ www.rubbernroad.com Chapters: 00:00 Welcome 01:00 Gil's Weight Loss Journey 02:30 The Importance of Routine 04:11 Diet Changes and Gluten-Free 06:30 Training and Mindset 08:40 Goal Setting and Motivation 10:42 Taking Speed Off Wahoo1 13:03 Strength Training and Injury Prevention 15:40 Impact of Weight Loss on Cycling Form 18:30 Neuromuscular Work and Cyclocross 19:35 Final Thoughts on Weight Loss

In this conversation, professional cyclist Fred Wright discusses his experiences living abroad, his racing preferences between classics and stage races, and the importance of training strategies. He shares insights on balancing peaks in performance, the significance of gym work, and how his background in track cycling influences his road performance. Fred emphasizes the need to find a niche in racing and the challenges of preparing for the season ahead. Thanks, Fred! Check him on IG here: https://www.instagram.com/fred.w/ Chapters: 00:00 Welcome! 01:00 Settling in Andorra 05:39 Who is Fred Wright? 07:12 Favorite Classic & Grand Tours 10:17 Dream 2025 Schedule 13:05 The Puzzle of Periodization 18:58 November & December Training 24:26 Balancing Strengths & Specializations 29:49 Track Background & Influence 34:36 Pre-Race Training & Intensity 43:02 Training Mistakes & Lessons Learned 5:27 Broscience & Form Check Sprints 49:51 The Importance of Rest 51:29 Banger Workouts 55:48 Nutrition & Supplements 59:29 Where to Follow Fred 01:01:55 Strava, Power Data & Wrapping Up

How do you turn fearless canvassing into a multi-million-dollar real estate portfolio? In this episode of Commercially Speaking, Bo and Timmy Barron sit down with Beth Azor, the “Canvassing Queen,” to explore her remarkable journey in commercial real estate. Beth shares her secrets to prospecting success, breaking gender barriers in the CRE industry, and building wealth as an investor. With decades of experience as a leasing agent, property owner, and mentor, Beth delivers invaluable advice for brokers, landlords, and aspiring investors alike. Key Takeaways: How to master canvassing to fill vacancies and increase property value Why women are underrepresented in CRE investing and how to change it Lessons learned from Beth's first deal and her rise to industry legend The power of networking, resilience, and creativity in real estate

In this conversation, professional cyclist Keegan Swerble shares his insights on base training for cyclists, emphasizing the importance of consistency, avoiding extremes, and effectively incorporating intensity into training. He discusses the significance of zone two training, how to execute it properly, and the benefits of reminder sessions to keep athletes engaged and prepared for racing. The conversation concludes with key takeaways for cyclists looking to optimize their training during the base season. Chapters: 00:00 Introduction to Base Training 03:10 The Importance of Consistency 06:07 Avoiding Extremes in Training 08:57 Incorporating Intensity in Base Training 11:55 Understanding Zone Two Training 14:49 Executing Effective Zone Two Rides 18:00 Maintaining Engagement During Base Season 20:58 Reminder Sessions and Their Benefits 24:02 Finding Your Sweet Spot in Training 26:47 Avoiding the Tempo Zone 29:56 Key Takeaways and Conclusion

In this conversation, professional cyclist Alex Kirsch shares insights into his career, training regimen, and experiences in Grand Tours. He discusses the importance of planning and trusting the training process, the incorporation of new techniques like heat training, and the significance of motor-pacing and strength training in enhancing performance. Kirsch emphasizes the role of experience in understanding one's body and adjusting training accordingly, providing a comprehensive look at the life of a professional cyclist. Thanks, Alex! Find him on IG here: https://www.instagram.com/kirschalex92/ Chapters: 00:00 Welcome! 00:53 Who is Alex Kirsch & Grand Tours 02:54 Tour de France & Netflix's Unchained 05:11 Training: Season Break, Feeling Race Ready, Fine Tuning 11:51 Experience, Training Notes, New Studies 20:16 Heat Training & "Bro Science" 28:20 Strength Training 35:04 Career Goals, Long Races, Nutrition 41:54 Grand Tour Effect & Torque Training 47:41 Nutrition & Supplements 52:33 Favorite Workout 59:15 Training Reflections

LIVE Jan 10, 2025 at 12PM CST: https://youtube.com/live/D7_SSfIRCn8 Join here to call in: https://riverside.fm/studio/timmy-barrons-studio GET YOUR VIRTUAL EA TOADY: (https://www.superpowershq.com/commerciallyspeaking) The Massimo Group: SIGNIFICANTLY AND CONSISTENTLY HIGHER COMMISSIONS ARE WITHIN YOUR REACH: https://www.massimo-group.com Site To Do Business: BUILT TO DELIVER COMMERCIAL REAL ESTATE INSIGHT: https://www.stdb.com/ **OUR NEWSLETTER** : https://subscribe.wgbarron.com/?utm_source=newsletter_share What if you could use artificial intelligence to simplify your workflows, analyze markets faster, and close deals more efficiently? In this exciting episode of Commercially Speaking, Bo and Timmy Barron are joined by Michael Hieronymus, founder of Duck Ridge Realty, to explore the cutting-edge applications of AI in commercial real estate. From market analysis and investment strategies to automation and CRM tools, Michael breaks down how AI is reshaping the CRE landscape. This episode is packed with actionable insights, expert tips, and real-world examples you can start using today. Key Takeaways: The Rhodes framework for effective AI prompting How tools like Perplexity and Agent.AI outperform traditional search engines Automating CRM workflows to save hours of admin work Using AI for lease abstraction, underwriting, and marketing strategies

**GET YOUR VIRTUAL EA TOADY: https://**www.superpowershq.com/commerciallyspeaking The Massimo Group: SIGNIFICANTLY AND CONSISTENTLY HIGHER COMMISSIONS ARE WITHIN YOUR REACH: https://www.massimo-group.com Site To Do Business: BUILT TO DELIVER COMMERCIAL REAL ESTATE INSIGHT: https://www.stdb.com/ OUR NEWSLETTER : https://subscribe.wgbarron.com/?utm_source=newsletter_share Thinking about selling an investment property but worried about hefty taxes? In this episode of Commercially Speaking, Bo and Timmy Barron are joined by 1031 Exchange expert James Bean to demystify one of the most powerful tools in commercial real estate. James breaks down the essentials of 1031 tax-deferred exchanges, how they work, and why they're a game-changer for real estate investors looking to defer taxes and grow their wealth. From key rules to common myths, this episode is packed with insights to help you make smarter investment decisions. Key Takeaways: The 5 essential rules of a successful 1031 Exchange How to identify properties within the 45-day timeline The difference between like-kind exchanges and other strategies Creative ways to build multi-generational wealth using 1031s

How can AI protect critical infrastructure from cyberattacks? Discover practical solutions for securing operational technology (OT) and IT systems in this insightful conversation with Anand Oswal, SVP and GM of Network Security at Palo Alto Networks. Learn why over 70% of industrial organizations faced cyber-attacks last year and how precision AI is revolutionizing OT security. Oswal reveals strategies for: • Protecting legacy industrial systems • Managing remote access securely • Implementing zero trust in OT environments • Using AI-driven threat detection • Meeting new compliance requirements Essential viewing for technology leaders responsible for securing manufacturing facilities, utilities, oil & gas operations, and other critical infrastructure. Learn how AI-powered security solutions can protect your operations while enabling digital transformation. CXOTalk Website: www.cxotalk.com Subscribe to Our Newsletter: www.cxotalk.com/subscribe Read the full transcript and episode summary: www.cxotalk.com/episode/securing-critical-infrastructure-precision-ai-for-ot-environments #cybersecurity #AI #criticalinfrastructure #OTsecurity #industrialsecurity #zerotrust #digitaltransformation #CXOTalk

In this conversation, Keegan and Landry discuss their personal experiences and mistakes made in cycling, particularly focusing on the obsession with weight, the importance of consistency in training, and building a strong aerobic base. They emphasize the need for young cyclists to prioritize nutrition and patience in their fitness journey, while also finding joy in the process of cycling. Chapters: 00:00 Welcome! 01:16 The Danger of Obsessing Over Weight 11:57 Patience and Consistency Over Intensity 19:10 The Importance of Zone 2 Training 23:31 Closing Thoughts and Call to Action

A look at the "making of" documentary of one of the most acclaimed albums of 2024... Kim Namjoon's album: Right Person, Wrong Place. Stick around for a BTS game...who would you nominate to sing another member's solo song?NEW! Afternoona Army is now on PATREON!Join The BTS Buzz and get access to Afternoona Army's exclusive DISCORD channel, get shout outs on-air in podcast, and receive invitations to quarterly live support groups. Questions? Email afternoonaarmy@gmail.com for more information.Sign Up for Our Newsletter!Want our thoughts on Yunki's hair extensions in a 500-word essay? More book recs? This is the place to get it. Sign up HERE! Are your family and friends sick of you talking about K-drama? We get it...and have an answer. Check out our sister pod www.afternoonadelight.com for more episodes, book recs and social media goodness. And don't forget about the newest members of our network: Afternoona Asks where diaspora Asians living in the West find ways to reconnect to Asian culture via Asian/KDramas.Want to find more great BTS content? Head over to Afternoona Army for "thinky, thirsty and over thirty" takes on Bangtan life and links to our social media.

In this conversation, John Croom shares his journey from being a competitive cyclist to transitioning into the world of sailing with the America's Cup team, American Magic. He discusses the challenges of Olympic selection, the politics involved in sports, and the creation of a trade team to support athletes. Croom reflects on the dynamics between Team USA and trade teams, the training demands for sailing, and the opportunities that arose from his experiences. He emphasizes the importance of respect in sports, the value of pursuing opportunities, and his thoughts on the future of his athletic career. Thanks, John! Find him on IG here: https://www.instagram.com/johnccroom/ Chapters: 00:00 Welcome 01:55 John Croom's cycling background and transition to sailing 03:12 The America's Cup and American Magic 05:50 The Call Up and a Career Crossroad 08:50 USA Cycling and Olympic Selection 13:00 Taking Control and Forming a Trade Team 20:20 Navigating the Relationship with USA Cycling 25:50 Selection Criteria and the Value of Results 31:30 Power Demands and Testing for the America's Cup 40:10 Training, Race Demands, and the Role of Technology 47:50 Reflections and Respect for a New Sport 54:05 Moving On and Finding New Passions 01:04:40 Closing Thoughts and Looking Ahead

In this episode, Brendan Housler talks to Brendan Rhim and Zach Gregg about the time trial (TT) bike. Rhim and Gregg are professional cyclists and members of the Project Echelon racing team. They offer advice on how to get started with TT bikes, including selecting the right gear, crank arm length, cockpit, wheels, helmet, and skin suit. They also discuss some of the little things that can make a big difference in your TT performance, such as the importance of body position and tire size. Thanks Brendan and Zach! Find them on IG here: https://www.instagram.com/projectechelonracing/ https://www.instagram.com/brendanrhim/ https://www.instagram.com/zachgregg3/ Chapters: 00:00 Welcome! 02:32 Spark of TT Bikes 05:02 Exploring Time Trial Setup 08:56 Importance of Body Position in Aerodynamics 10:53 Gearing Strategies for Time Trials 13:52 Crank Arm Length and Its Impact 15:57 Choosing the Right Power Meter 19:56 Cockpit Setup for Optimal Performance 25:55 Wheels and Tires: What Matters? 32:57 Helmets and Skin Suits: The Best Options 38:54 Final Tips and Tricks for Time Trials 49:39 Conclusion