Podcasts about prs

The Dubai Fitness Championship is the next offseason event on the schedule. Sean and Tommy preview the men's and women's divisions, tell who the lead dogs are, who has something to prove and who could be a darkhorse for this weekend. Plus, another round of PRs and No Reps feautring some Thanksgiving Day first aid.

Watch on YouTube About the show Sponsored by Complier Podcast from RedHat Connect with the hosts Michael: @mkennedy@fosstodon.org Brian: @brianokken@fosstodon.org Brian #1: Coping strategies for the serial project hoarder Simon Willison Also a talk from DjangoCon2022 Massively increase your productivity on personal projects with comprehensive documentation and automated tests. I'm actually not sure what title would be best, but this is an incredible video that I'm encouraging every developer to watch, whether or not you work with open source projects. Covers The perfect commit Implementation, Tests, Documentation, and a link to an issue thread Tests Prove the implementation works, pass if it works, fails otherwise A discussion of how adding tests is way easier than starting testing a project, so get the framework in place early, and devs won't be afraid to add to it. Cookiecutter repo templates for projects you will likely start super cool idea to have your own that you keep up to date with your preferred best practices A trick for using GitHub actions to use those templates to populate new repos Trying this out is on my todo list Documentation must live in the same repo as the code and be included in PRs for the PR to be accepted by code review maybe even test this using documentation unit tests Everything links to an issue thread Keep all of your thoughts in an issue thread Doesn't have to be a dialog with anyone but yourself This allows you to NOT HAVE TO REMEMBER ANYTHING Tell people what you did This is just as important in work projects as it is in open source Blog about it Post on Twitter (or Mastodon, etc.) Avoid side projects with user accounts “If you build something that people can sign into, that's not a side-project, it's an unpaid job. It's a very big responsibility, avoid at all costs!” - this is hilarious and something I'm probably not going to follow Michael #2: GitHub copilot lawsuit First, we aren't lawyers Lawsuit filed on November 3, 2022 We've filed a lawsuit challenging GitHub Copilot, an AI product that relies on unprecedented open-source software piracy. GitHub copilot is trained on projects on GitHub, including GPL and other restrictive licenses This is the first class-action case in the US challenging the training and output of AI systems. Brian #3: Use Windows Dialog Boxes from Python with no extra libraries Actual title: Display a message box with Python without using a non-standard library or other dependency (Windows) By Matt Callahan / learned about from from PyCoders weekly When I need a simple pop up dialog box that's cross platform, PySimpleGUI is awesome and so easy. But when I KNOW it's only going to run on Windows, why not just use native dialog boxes? Matt's article shows you how, using ctypes to call into a Windows dll. Small example from article: import ctypes def main(): WS_EX_TOPMOST = 0x40000 windowTitle = "Python Windows Message Box Test" message = "Hello, world!" # display a message box; execution will stop here until user acknowledges ctypes.windll.user32.MessageBoxExW(None, message, windowTitle, WS_EX_TOPMOST) print("User clicked OK.") if __name__ == "__main__": main() Notes: The uType (fourth) parameter is a multi-use value that can be or-ed for things like: Type of dialog box: Help, OK, OK/Cancel, Retry/Cancel, Yes/No, etc. The icon to use: Exclamation, Info, Question, etc. Modality, … Return value is used to understand how user reacted: 1 - OK, 2 - Cancel (or x), …, 6 - Yes, 7 - No, … Michael #4: Extra Extra Extra Python browser extensions takahe - Mastodon on Python - the right way Michael's article in Black Friday perf We could scale down our server after what I've learned. But we'd pay 10x more in bandwidth overages ironically: Last month Talk Python broadly transferred 20.2 TB of data from our servers Moved our static traffic to Bunny CDN, highly recommended service RSS revival My blog: mkennedy.codes Reeder 5 app on iOS and macOS Rivers Cuomo (from Weezer) and Guido sit down for a talk together Also check out the Talk Python episode with Rivers: talkpython.fm/327 Kite is saying farewell

This week, the Dads rundown the latest news in rock, including Joe Bonmassa quitting social medial and more ticketmaster talk! The Dads also give their takes on Black Friday gear deals. #blackfriday #Taylorswift #ticketmaster #swifties #ticketbastard #epiphone #JoeBonamassa #GibsonES335 #rockhall #rocknrollhalloffame #scottynamesguitars #theLAMaybe #rocknfnroll #songwriting #yournewfavoriteband #stringjoy #guitarpedallove #guitarpedals #motelycru  #beautyoftheburst #templeboards #freidman #pedalboard #dualock #3M #velcro #voodoolabs #wampler #covebandcentral #motelycrue #PRS #tele  #guitar #guitardads #rocknfnroll #rocknroll #keeprockalive #catchyouontheflip #guitarpedals #gearybusey #gibson #fender #PRS #guitaramps #bonjovi #vinceneil #motelycrue #defleppard #fenderprincetonreverb #princetonreverb  #guitarcity #gibsonguitars

Deciphering accurate health and fitness information can be challenging in a world of information overload! Especially when trying to fit it into your already busy life.  In today's episode, Dr. Rori Alter, PT, PRSCC, SSC, and Dr. Alyssa Haveson, PT, PRSCC, sit down with special guests: Alessandra and Josh Skutnik, the creators of SD Evolution and FIT Coach Pro. They cover essential and practical tools that you must hear to achieve your desired, healthy lifestyle: 

Jon Atack has been a consultant or expert witness in at least 150 court actions and worked on over 200 media pieces, he's published more than 500 articles and papers, and over 300 videos. His history of Scientology, Let's Sell These People a Piece of Blue Sky, is a best-seller. He has spoken at conferences all over the world and led the five-day Getting Clear of Scientology seminar in Toronto. Jon has been a scholar-practitioner for almost 40 years and has helped more than 600 people in their recovery. His most recent book, Opening Our Minds, exposes the similarities between authoritarian cults, multilevel marketers, pedophile groomers, terrorist radicalizers, pimps, and spousal abusers. It highlights the manipulative tricks shared by political spin doctors, advertisers, and PRs. Jon, along with his son Sam hosts the podcast “Jon Atack, family and friends” from his home near Nottingham, England where he resides with his two youngest boys. In this expansive and highly informative conversation, Rachel and Jon dive deep into the various common psychological states of Scientologists using examples from the hundreds of cases they have collectively worked on personally. Throughout the discussion, Jon offers his unique insights from his vantage point as an early architect of the independent Scientology movement to one of its most important and thorough critics. Before You Go: Rachel explains how followers of cultic groups are often unable to take note of the freedom they sacrifice in order to possess the security of absolute belief and devotion to community in high-control situations. Follow Jon's Podcast on Youtube: https://www.youtube.com/channel/UCI4tcSMV2kEh3BooY_XFSYQ/playlists Find Jon's most recent book here: https://www.goodreads.com/en/book/show/28159933-opening-minds You can purchase Rachel's webinar series LIVING IN FREEDOM here: rachelbernsteintherapy.com/webinar.html Thanks to all of our newest Patreon supporters: Meldal-Johnsen, Cassilly, NATALIE FABERT, Michelle Downs, Leti A, Eva Baumgartner, Jen Jeske, and Sue Walsh! To help support the show monthly and get bonus episodes, shirts, and tote bags, please visit: www.patreon.com/indoctrination Prefer to support the IndoctriNation show with a one-time donation? Use this link: www.paypal.me/indoctrination You can always help the show for free by leaving a rating on Spotify or a review on Apple/ iTunes. It really helps the visibility of the show!

If you're experiencing knee pain when you barbell train or powerlift and you've done all the things to try and address it, check this unracking and reracking mistake. In this What We Saw Wednesday episode Rori discusses a racking mistake that has the potential to contribute just enough stress on the knee that your knee pain doesn't resolve.   Click HERE to access the Barbell Athlete's Guide to Filming Lifts! Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

We share our coaching lessons learned - professionalism over mastery, personability and personalization over optimal programming, flexibility over rigidity, long-term good over short-term gains, and more. Coaching Lessons Learned If you're not growing, not learning, not improving, then you're getting worse - that's the nature of this existence. Entropy comes with the deal. That's why, coming near the end of this year and during a time when we reflect on what we've learned, what we'd like to improve on going forward, and what we're thankful for, some BLOC coaches share their coaching lessons learned. Whether you're a coach, lifter, or within earshot of this because your spouse or significant other plays their podcasts too loud, we hope you learn something from this. Personalization over the "Perfect Program" The perfect program, lost to moderns, either buried in the lost city of Atlantis or created by some super secret Soviet coach, still encoded and not translated into English, does not exist. The principles of programming always matter, but they must be applied to the person who presents himself in real time in front of you - your client. What are his circumstances, limitations, preferences, fears, goals? These matter more than perfect technique, 12 minute rest periods, or the DUP template you've improved for decades. The programming has to work for your client, not, for the long-term. Coaching Lessons Learned - Source of truth. An easy example of this, especially early on, is the reality of biomechanically efficient form when it comes to the lifts. The truth of gravity tells you when you're doing it wrong. Personal records can be a source of truth, but look for other metrics as well. What is the client's motivation? Is nagging pain not improving? Seek ways to understand and track truth. Outside the Gym & Technique The biggest keys to success lie outside the gym. Niki and CJ share similar coaching lessons learned. Sleep, getting to the gym early and staying late, preparation, food, socializing - these all affect your performance as a coach and lifter. Relatedly, you have to be more than a form technician. You have to have basic knowledge of nutrition and the basic situations that are likely to arise (back tweak, elbow tendinitis, get sick, etc.). You will eventually encounter problems that lay outside the typical situations, and do your best to solve them, refer them out, or help find them a new coach. Your Ideal Strength Client? A decade ago, Niki & CJ would have likely said something like someone who is younger, eating tons of protein and calories, doesn't have other conflicting physical activities outside the gym, and can rest long between work sets. But, they've come upon more coaching lessons learned, and changed their minds. Who is this unicorn client? Like the perfect program, the perfect client doesn't exist. This ideal client makes things easier for you, the coach. Given them the program, if they don't want to follow your guidelines, they're not doing the program, and their failure is their fault. This might be the case sometimes - people have to put in the work, and shouldn't do whatever they want. But if strength is important, it benefits everyone, especially those who participate in other physical pursuits outside the gym. Strength would help their health and hobbies. CJ says it's a red flag when people avoid social situations or physical activities because they're afraid it will negatively affect recovery. Most people don't want to pay the price for continuous PRs - something matters to them more. That's okay. Content & Personability It's not 1983. We don't look numbers up in the white or yellow pages. We typically find a business or person online, and that person's content builds trust and credibility. After some time, this may lead to purchasing that person's or business's products or services. Create content, and keep it true to yourself. You're not just a strength coach. You probably don't only eat chicken breasts and broccoli. You probably don't only read scientific studies. And if you do only coach, read scientific studies, and eat chicken breasts and broccoli, that's probably what your social media should reflect. After Niki & CJ share their top 3 lessons learned, other BLOC coaches share their coaching lessons learned. We hope you enjoy and learn from them! GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Paul Reed Smith drops in to dip a rig and unpack the facets of tone—and why he unwound—and destroyed—a set of $10k vintage Fender pickups. Plus, all the fun stuff: What's it like working with John Mayer? Does Santana's guitar sound like a tenor sax? Why does David Grissom need every PRS on a music-store wall to play great? And the dudes argue over the big question: What's better a cheap guitar and an expensive amp, or an expensive guitar and a cheap amp?Big thanks to StewMac for sponsoring this episode. Head to http://stewmac.com/dippedintone to get 10% off!8:20 Shill of the Week14:49 Paul Reed Smith Interview16:59 Paul Dips a Rig (Kinda)29:04 I Can't Afford a Real Marshall, Paul32:27 The HDRX Amp and Old Marshalls38:44 Seriously, do tonewoods even matter? 47:35 What does Paul look for in a piece of wood?50:56 How do you make a good guitar great? 53:20 Paul talks about how PRS is making saddles better59:18 The Silver Sky SE1:04:58 The magic of a 1963 Stratocaster1:10:30 Expensive guitar or expensive amp? 1:20:28 We get the PRS nod1:22:07 What PRS should you start with?Subscribe, like, and leave us a commentSign up on our mailing list: http://eepurl.com/iaCee5Support us on Patreon for access to our discord server and other perks! https://www.patreon.com/dippedintoneMERCH: https://teespring.com/stores/dipped-in-toneFollow us on Instagram: https://instagram.com/dippedintone Dipped in Tone is:Rhett Shull https://www.rhettshull.com/Zach Broyles / Mythos Pedals https://mythospedals.comPremier Guitar https://www.premierguitar.com/

This week, the Dads talk Bon Jovi, Van Halen, and Kurt Kobain's $75K Boss DS1 guitar pedal. Is it too much? Speaking of too much, when are artists finally going to say enough is enough with Ticketmaster? #Taylorswift #ticketmaster #swifties #ticketbastard #epiphone #JoeBonamassa #GibsonES335 #rockhall #rocknrollhalloffame #scottynamesguitars #theLAMaybe #rocknfnroll #songwriting #yournewfavoriteband #stringjoy #guitarpedallove #guitarpedals #motelycru  #beautyoftheburst #templeboards #freidman #pedalboard #dualock #3M #velcro #voodoolabs #wampler #covebandcentral #motelycrue #PRS #tele  #guitar #guitardads #rocknfnroll #rocknroll #keeprockalive #catchyouontheflip #guitarpedals #gearybusey #gibson #fender #PRS #guitaramps #bonjovi #vinceneil #motelycrue #defleppard #fenderprincetonreverb #princetonreverb  #guitarcity #gibsonguitars

About This Episode: Rori and Alyssa invite nutritionist, nutrition coach, and competitive bodybuilder Christy Alexon onto the show to discuss proper nutrition and eating habits for maximizing strength and muscular development. Christy holds a PhD in Physical Activity, Nutrition and Wellness from Arizona State University, and lectures on nutrition and metabolic science at Arizona State as a Clinical Associate Professor. Christy also has an extensive training background, having competed in powerlifting and currently competing in natural bodybuilding in the bikini division. As a result, Christy has both in-depth scientific knowledge and practical experience in getting as strong and muscular as possible, while minimizing body fat.   Dr. Alexon walks through the macronutrients that comprise every lifter's diet, and suggests target macro ranges (protein, carbs, and fat) for novice lifters. She explains the basic biochemistry of metabolism and building muscle, and how each macro contributes to the anabolic process. More importantly, however, she points out the eating habits of successful lifters, and how to build a sustainable lifestyle around your own nutritition and training.   You can follow Christy on Instagram at @drchristyalexon.   When she's not teaching or training, Christy offers nutrition coaching through Rennaissance Periodization.  https://rpstrength.com/team-member/christy-alexon-phd-rd     Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

The 2023 CrossFit Games Rulebook has been released. Sean and Tommy go over what's new and what has changed from seasons past. Jeremy Austin and Annie Sakamoto will be calling they action from th Down Under CrossFit Championship this weekend. They join the show to share some breaking news about Tia Toomey and preview the competition. Plus, another round of PRs and No Reps and a recap of the licensed events that took place this past weekend.

NATO reúne de emergência após queda de míssil na Polónia. PRS, na Guiné-Bissau, em rotura com os aliados do regime. Jornalista foi alegadamente torturado pela polícia, em Tete, Moçambique.

Watch on YouTube About the show Sponsored by Microsoft for Startups Founders Hub. Special guest: Adam Hopkins Python Web Development with Sanic Brian #1: Tips for clean code in Python Bob Belderbos Generally some great tips to think about to keep code maintainable: Smaller units. Break things up into single responsibility. SRP: Single Responsibility Principle Move magic numbers into constants or parameters. Avoid global scope. (even though it's not really global) Use linters and auto-formatters. Use very narrow try/except blocks. Idiomatic Python. (Although I agree, this is a weird one as it's hard for new people to follow). Pay attention to data structure choice and learn to utilize standard structures and those in collections. Use the standard libary. Use mappings Flat is better than nested. But I'm gonna focus on the “smaller units” because it applies to modules as well. Try to keep modules organized such that you can keep relevant and related code concepts in your head. Michael #2: Mastodon is picking up speed @pythonbytes@fosstodon.org @mkennedy@fosstodon.org @brianokken@fosstodon.org @admhpkns@fosstodon.org I'm calling this a “Mastodon First” strategy rather than “Let's burn down Twitter and scatter” Just did a Talk Python about it Money in mouth: I became a patreon of Fosstodon and Mastodon's company Mastodon is open source, find it here Twitter's potential collapse could wipe out vast records of recent human history Python's API for Mastodon: toot Download a proper Twitter archive with this Python script Integrated the API into stream deck You can install it as a PWA: Adam #3: Correction to Sanic Worker Manager in v22.9 Episode #308 covered a recent article published on a new feature in Sanic v22.9 Blog article: Pushing work to the background of your Sanic app The segment focused on the celery-like job queue in Sanic Clarification: Goal of the feature is to bring a consistent development experience from dev thru prod Enables usage of multiprocessing-safe shared objects Simple pattern for managing multiple long-running processes Release notes for Sanic v22.9 Sanic documentation on the Worker Manager Brian #4: Some FastAPI news, and some great READMEs. FastAPI 0.87.0 has some interesting notes Upgraded Starlette, which includes TestClient based on HTTPX instead of Requests Since that might break some peoples use of TestClient, someone named Kludex built bump-testclient to help automatically convert test code to the new interface. That's so cool! Use Ruff for linting Add a Help Maintain FastAPI section to the docs that emphasizes that it's super helpful to: Help others with issues Review PRs Both of those sections have other expanded sections to describe what that means. The FastAPI commitment to great documentation is amazing and worth emulating. It also has a really good README. Interesting sponsors section. Cool way for a popular project to get maintenance funding. Testimonials. It's like a sales landing page, which really, a README kinda is. Other common good practices and cool items Images Some use of collapsable sections. Other notable READMEs pytest short example right away to show how simple it can be to use. textual and rich great use of images and short examples highlighting often missed features, such as pretty and inspect Utilizing expandable/collapsable sections for longer examples httpx like pytest, shows a small example quickly, redirects many other sections to more thorough docs. Michael #5: Closevember An annual event focused on sustainable open source development practices and maintainer well-being. Let's support open source maintainers by helping them close issues and pull requests throughout November. Over at closember.org Contributing to a project carries a number of responsibilities, in order to make it as easy as possible for a project to receive that contribution. For Maintainers: How to Get Ready (see site) If you only want assistance with closing some issues and PRs, then tag your repo with closember and you're all set. One thing that we often find helpful is to declutter our physical and digital environment: tidying our desks a bit, decluttering our computers' desktops, unsubscribing from some email lists ... that sort of thing. I did this this month actually. Spent 6 hours completely rebuilding my desk to have zero wires and look tidy and clean (hint: 3m of industrial velcro and things stuck upside down) and formatted my computer to a fresh OS after two years. For the Community: How to Participate (see site) If you've never used GitHub before, your first step is going to be signing up for a free account. Also, if you're super new to git: talkpython.fm/git If you've opened issues or PRs on projects in the past, you can start by taking a look at your own GitHub issues and your own PRs to see if any of them are outdated or have already been fixed—if so, close them! After that, start browsing projects: take a look at your favorite projects and see if they've been tagged with closember, or browse the list of closember projects. Check out the close boards (on the site) Adam #6: Super simple “Cache with async power” using Cashews Recently popped up in my GitHub Explore Cashews: Async cache framework with simple API to build fast and reliable applications Super simple out-of-the-box API supports in memory, Redis, DiskCache (local sqlite) one-line setup then implemented as a decorator Human-friendly TTL values: example “3h” Client-side caching - For example, if you are using Redis backend you do not need to make a network call on every cache request Strategies for common cache issues cache hits, early recalculation, soft TTL, resource locking, rate limiting!, circuit breaker Has its own interface for middleware Extras Michael: Take the PSF survey Adam: Voting season is upon us: Python Steering Council nominations are open Joke: JavaScript has been Banned from Twitter

Jordan Stanton returns to answer your questions on velocity based autoregulation. Why is this not for novices? What guidance would you give to lifters when the device tells you you should have a big PR? Who is a good candidate for velocity based training? Autoregulation for Novices? Form is not stable, and this is a requirement, especially for velocity based autoregulation. Novices, in addition to needing to improve technique and develop consistent form, beginners need to experience higher RPE sets. More advanced lifters cannot recover from RPE 9+ sets like beginners, can, but novices and early intermediate can benefit from just how heavy "heavy but doable" can be. RiR & RPE - Are They the Same? It depends. Some define Rate of Perceive Exertion (RPE) by Reps in Reserve (RiR). Others give RPE a more qualitative score. RPE comes from the endurance world, and can also be used for conditioning. For example, you might tell someone to run for 3 miles at RPE 6, which is an easy, conversational pace. Is Autoregulation Just Changing the Intensity? Not necessarily, though sometimes. The simple way to use velocity based autoregulation is to identify your estimated 1RM for that day, and then perform the work sets based off that information. Similarly, a lifter may work up to a single at RPE 8, and then do back off sets from that single. Some autoregulation techniques adjust volume. A lifter could perform an AMRAP for one or multiple sets. For velocity based training, a lifter could adjust the volume based on velocity decay. One week, a lifter may only do 2 sets of 2, whereas the next it could be 5 sets of 2. 1RM Every Workout? Some programs do work up to a heavy single. They typically are performed at a prescribed RPE, such as RPE 8, and are not a true 1RM. Other programs have a lifter work up to a 1RM, but often on a supplemental lift (e.g. Westside conjugate max effort day). Back off sets are completed based off the heavy single. The PR is There for the Taking For you pessimists out there, the main benefit of velocity based autoregulation out there may be the avoidance of missed reps, and more appropriate intensities for blue collars days. The flip side, however, is when the device tells you should have a substantial PR. In these cases, what do you do? Considering that this is an advanced training technique and that as lifters advanced, those PR days become rarer and rarer, Jordan tells lifters to go for the PR, with caution. For example, maybe the Rep One device suggests a 50lb PR. He might tell his lifter to attempt a conservative single first, or go for a 25lb single first. Part of this is because more factors determine the success of a PR attempt than your performance that day. Also, the lived experience of performing a heavy weight may change. Sounds, sights, sensations may occur that you've never experienced before in your life. Getting Started with VBT Who are good candidates for velocity based autoregulation, and how do you as a coach bring it up? Generally, the lifters need to have trained consistently for a relatively long period of time, so at least have gone through early intermediate. They need to be able to give full effort to warm up sets. Their technique needs to be consistent. Beyond that, you can see two groups of athletes that seem opposed but would both be good candidates. One is the powerlifter or strengthlifter or similar strength-based athlete who really prioritizes lifting and wants to chase PRs. The other is the lifter who trains to support another activity, such as martial arts or a sport. For this second athlete, their performance in the gym may vary widely based on their sport or activity stress, so the VBT can help provide more appropriate stress doses. Autoregulation & Accessories? Velocity based autoregulation really doesn't make sense for accessory work. Now, it can be appropriate for Olympic lifts, though the more important data is peak velocity, not average velocity. Regarding this, Matt and Jordan talked about some interesting and fun ways to potentially use the devices. One could, for example, work to identify and train where maximum power or maximum force occur, which would be at relatively heavy weights but definitely below 90%. Similarly, one could compare AMRAPs to see who did more work. For example, two lifters perform bench press AMRAPs at 225. One lifter performs 10 reps, one performs 6 reps. The lifter who performed 10 reps, however, has shorter arms. Who did more work? You could find out. One instance where autoregulation does make sense for accessories is AMRAPs. Doing AMRAPs of curls or rolling dumbbell extensions, for instance, especially if only for the last rep, is not that stressful. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

HouseNation UK is legal - PRS for music registered under licence LE-0004522 Please show some appreciation by adding a comment on iTunes! Worldwide Bookings: djleeharris@hotmail.com Join me on Facebook! Search DJ Lee Harris Join me on Soundcloud! Search Lee Harris London Please add a review on iTunes if you like this podcast

Marisa Michael is a registered dietitian nutritionist with 20 years of experience who specializes in eating disorders in athletes and climbers. We talked about the characteristics of eating disorders, the line between eating for performance and disordered eating, why losing weight won't make you climb harder, recommendations for climbers and youth athletes, intuitive eating, Marisa's sweet tooth, and much more.Eating Disorders Helpline:nationaleatingdisorders.org/help-support/contact-helplineListen to more top nutrition episodes!thenuggetclimbing.com/top-listsCheck out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android)Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Petzl!petzl.comOr shop for Petzl quickdraws at your local climbing shop!Check out Arc'teryx!arcteryx.comArc'teryx Presents: Free as Can Be We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, and Mark and Julie Calhoun Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/marisa-michaelNuggets:0:05:03 – What Marisa had for breakfast0:07:04 – Overview of the conversation to come0:08:37 – The difference between a registered dietitian and a nutritionist0:11:03 – Working with athletes and disordered eating in her practice0:12:32 – Why Marisa chose to specialize in working with athletes who struggle with disordered eating0:15:13 – What Marisa hopes to accomplish in this episode0:17:03 – A bit about my (Steven's) experience with disordered eating and the biggest question I have for Marisa0:18:44 – What distinguishes an eating disorder or disordered eating?0:23:33 – Discipline and eating for performance vs. disordered eating… Where is the line?0:30:13 – Personifying your eating disorder0:31:57 – How my mindset shifted from self-care to anxiety after losing weight0:35:27 – Discipline doesn't have to mean ignoring your body cues0:36:25 – What the data says about weight and climbing performance, and why we should all calm down about weight0:38:02 – One thing that might have prevented my eating disorder if I had known them sooner0:39:38 – BMI and finger injuries, and disordered eating in elite climbers0:41:38 – Is weight cycling ever appropriate?0:45:48 – Another thing I wish I had known sooner, and breaking training PRs this summer0:49:03 – Food is fuel, and it's also more than fuel0:49:58 – “It depends”0:52:03 – Intuitive Eating as a framework0:54:11 – The 10 principles of Intuitive Eating0:56:23 – How to navigate our modern food environment with Intuitive Eating (so you don't eat Oreos for breakfast)1:01:41 – Marisa's sweet tooth and she navigates it1:04:52 – Is it ok to celebrate with food after a send?1:06:35 – Marisa's thoughts on “moderators” and “abstainers”, and the plate of cookies example1:11:57 – How restricting leads to bingeing1:17:04 – Marisa's general eating recommendations, and recommended macros for climbers1:20:17 – Food timing1:22:03 – Intermittent fasting: yay or nay?1:23:45 – Patron question from Karl: How do you navigate intuitive eating if you don't get hungry?1:25:15 – How to calculate your daily energy needs1:27:19 – Patron question from Shawn: How do we get enough protein in a healthy way?1:29:10 – Marisa's thoughts on eating meat1:31:47 – Marisa's thoughts on eating fat1:32:47 – Patron question from Vicente: Prefered supplements?1:36:47 – Patron question from Jaime: Any tips on how to lose body fat for people who are stuck?1:38:05 – Marisa's thoughts on the ketogenic diet1:41:57 – Marisa's thoughts on veganism and vegetarianism1:44:38 – Patron question from Cody: What is a good starting point for someone who is trying to heal an unhealthy relationship with food?1:47:22 – Patron question from Wren: How can all climbers contribute to a healthy environment surrounding food/body image?1:51:13 – How to respond to jokes about food restriction1:53:39 – Are there any foods we should avoid?1:55:43 – Marisa's master's thesis, studying eating patterns in youth climbers, and recommendations for parents and coaches2:00:58 – Favorite pre-climbing snack2:02:08 – How important is protein before or during climbing/training?2:03:31 – Studying amenorrhea in female IFSC athletes2:07:47 – “Eat enough.”2:08:53 – Wrap up

ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Enrollment for our online course, Barbell Coaching & Movement Optimization, is now open!  BCMO is a comprehensive online mentorship course on technique, theory, & practical application for all clinical, coaching, and athletic levels helping you:  ✓Understand the biomechanics & physics of barbell training ✓Know what optimal technique is & how to choose the right lift for the individual ✓Effectively coach movement in the in-person or remote setting ✓Develop movement assessment and modification skills  ✓Have a lifting model to concisely coach the main barbell movements (squat, bench press, deadlift, & overhead press) ✓Utilize an effective process for assessing and modifying barbell movements based on the individual's needs Learn more about BCMO and enroll here >>https://www.progressiverehabandstrength.com/bcmo(NSCA, NASM, and PT CEUs pending)   The number one question asked by our Clinical Barbell Coaching Institute physical therapy, chiropractic, or barbell coaching students is “how do I combat the experience of being undervalued, underpaid, overworked, and having terrible hours at my current job?”    You aren't alone if you want to break free of the status quo.    So often, people feel forced to practice a certain way and handcuffed to the model of the company they work for. Whether that is people who are coaching for a corporate model, practicing clinicians at a mill-model clinic, or athletes looking to transition out of their day job to coaching.     In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC, explores how she went from a full-time, mill-model physical therapy clinic where she experienced immense burnout to successfully running Progressive Rehab & Strength, both online and in person.    In just 10-minutes she covers the four things you need while keeping your day job as you transition your side hustle to the career of your dreams:    First and foremost, MINDSET SHIFT - this is not the easy road out. You must be willing to be uncomfortable, to put in the work, and understand that this isn't going to be easy, but it will be worth it.  Creating expectations and boundaries with not only other people but also yourself and your time. Overcome the scarcity mindset - the power of saying NO.  Work remotely - the more effective you are at coaching people, the quicker you can coach people remotely. The importance of having a systematic way of coaching, analyzing, and assessing movement through video analysis. As well as an effective way of communicating virtually with your clients. This ultimately frees up more time to invest in your business and reach more people.   So if you want to start coaching more effectively so that your side hustle isn't overwhelming, we've got two things for you. The FREE Barbell Movement Masterclass and we go over the PRS four-phase approach to coaching movement, which also helps you improve your ability to coach people.  PRS Barbell Coaching & Movement Optimization course, if you're looking for an effective way to communicate with clients, take the time that you're trading for dollars in-person sessions that are exhausting and step over your time boundaries and your ability to enjoy your life while still working with people on the side and having a full-time job.    If you are listening to this after the live enrollment, don't worry! The link will automatically take you to the waitlist for the next time we run this Masterclass and the next cohort waitlist for Barbell Coaching and Movement and Optimization! So you will want to take advantage of this episode.   

This week, the Dads are joined by guest host John Brunette and the mix it up about a range of topics including big artists who release multiple versions of an album. Are they squeezing their fans or just giving them more of what they want? Also - the Ozzy and Iron Maiden beef and faceless frontmen. #OzzyOsbourne #blacksabbath #ironmaiden #sharonosbourne #guitar #guitarpedals #marshall #lespaul #fender #PRS #wamplerpedals #mythospedals #klon #Custom24 #slapthebass #bassist #bassplayer #bluegrass 

Neely Spence Gracey is not just another online running coach. Running is literally in her blood. Her dad, Steve Spence, was a 2:12 marathoner and won a bronze medal at the 1991 World Championships. Steve coached Neely throughout HS and college before Neely turned pro herself. She finished 13th in the world at the World Cross Country Championships in 2013 and has PRs of 15:25 for 5K, 1:09:59 for 5K, and 2:34:55 for the marathon. She could have walked away from the sport after having two kids and losing a part of her identity in the process but she's still out there coaching and trying to qualify for her 4th Olympic Trials. About a week after recording this podcast Neely ran a 1:12:33 half as part of her comeback. In this episode we discuss her career highlights, how she trained, how she was coached, and her take on various issues related to performance and balancing running with the rest of our lives. —————————If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546—————————Venmo Tip jar: @jonathan-mederos —————————Watch on YouTube:Check back later (coming soon) ——————————Subscribe to my free newsletter:www.steadfastrunning.weebly.com——————————Join the Facebook Group:https://m.facebook.com/groups/1172744296673959/——————————Join the Strava run club:https://www.strava.com/clubs/1062468Or search for “SteadFast Running”———————————To connect with Neely: Instagram: @neelysgraceyWebsite: https://getrunningcoaching.com/———————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

durée : 00:15:54 - Journal de 8 h - Près de deux mois après le début des manifestations en Iran, la révolte ne faiblit pas. Mais la répression du régime iranien non plus.

ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Enrollment for our online course, Barbell Coaching & Movement Optimization, is now open!  BCMO is a comprehensive online mentorship course on technique, theory, & practical application for all clinical, coaching, and athletic levels helping you:  ✓Understand the biomechanics & physics of barbell training ✓Know what optimal technique is & how to choose the right lift for the individual ✓Effectively coach movement in the in-person or remote setting ✓Develop movement assessment and modification skills  ✓Have a lifting model to concisely coach the main barbell movements (squat, bench press, deadlift, & overhead press) ✓Utilize an effective process for assessing and modifying barbell movements based on the individual's needs Learn more about BCMO and enroll here >> https://www.progressiverehabandstrength.com/bcmo (NSCA, NASM, and PT CEUs pending) About This Episode: A coach's job is to educate a lifter on safe and effective barbell technique, maximize strength and muscular development, help ensure goal attainment through appropriate programming and technique, provide support throughout the process, and ultimately keep people happy and lifting for years to come.   But it takes two to tango! The athlete plays an essential role in the success of the coaching experience. An athlete's transparency, communication, and knowledge is always a huge asset for a coach as they provide the pieces to the puzzle to help the coach optimize everything. The more knowledgeable and insightful the lifter is, the more effective a coach can be for them.     Stephanie Tracy: a long-time PRS client, USAPL Referee, Cookie Connoisseur, and competitive powerlifter, sheds light on the benefits of being insatiably curious about all things strength training and powerlifting!    She consumes as much information as she can in strength sports and has found value in having trusted sources at Progressive Rehab & Strength to filter information and learn from firsthand. As a curious athlete, she highlights some valuable lessons that all athletes, coaches, and clinicians would be remiss not to take home:  Knowledge of movement principles provides you confidence when executing lifts in training. A deep understanding of the WHY behind programming decisions AND technique provides you with tools to deviate if necessary and decreases anxiety and risk of injury.  Investing in yourself makes the process of reaching your goals that much more enjoyable. Being an active participant in your journey helps strengthen your relationship with your coach.    As a USAPL ref, she witnesses a lot of great lifts but also very poorly executed or failed lifts, which has solidified how important technique and programming are when your goals are to perform well on the platform.   As Steph states, “we owe it to ourselves not to 100% rely on a coach to ensure that we're optimizing our potential and reducing our risk for injury.”   If you're ready to become a next-level lifter, or a coach's ideal client, invest in your sport long-term, and fall in love with the process - Stephanie has already done all the work for you; all you need to do is listen to this podcast.   Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

On this episode I talk with Tate Streater, owner of Impact Precision and cofounder of JTAC Precision. He is one of the best shooters and PRS shooting instructors in the world. We take some time to unpack how he goes about shooting a troop line and the skills it takes to be successful at it. We talk about brackets, making corrections, reading plates, etc... You may need a notepad for this episode, I know I did. I hope you enjoy the sneak peak into one of the greatest minds our sport has to offer. --- Support this podcast: https://anchor.fm/mythologyofmarksmanship/support

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: America Trapped between hyperinflation and great depression: https://youtu.be/005qauRPRgs   Podcast Questions: 1. Protein combining/quality [13:30] Mike says: Hi guys, This isn't your average black beans + corn + rice (or however the vegans tell it) question, or maybe it is??? I was hoping you could clear something up for me. Every week I mix up a huge batch of: 10% milkfat cabot yogurt, 1 can coconut milk, 1-1.5 cup oats, a couple stevia packets, + some combo of various amounts of: raisins, protein powder, collagen protein, chia seeds, coconut flakes, chopped nuts, coco powder, instant coffee, etc; and then batch it out for daily breakfasts. Honestly, its awesome, on the level of some sort of non-frozen ice cream treat, and I would tend to this its at least prettttty healthy. Question: each bowl ends up being a dense 500-600 calories, and 30-40 total grams of protein …I would usually tend to think that everything outside yogurt-protein and whey power are sort of crap-protein that shouldn't hardly be counted, but does this crap-protein gain value when eaten in the complete amino matrix found in the animal foods? Essentially, is incomplete added to complete valuable? I feel like I always hear the combining-question in the context of incomplete incomplete. Side question to squeeze it in; any value to all those things sitting in my yogurt for 5-6-7 days? Fermentationwise.. anti-nutrients go poof!??   2. Brain Fog After Training [19:08] Steve says: I am approaching 40 but still giving hell and setting PRs (late bloomer). I like to lift heavy, ruck, do circuit training, wrestle, play flag football. Already taking 1000mg DHA fish oil, 10g creatine, 6g salt/electrolytes, 2g magnesium malate daily. I'm 6'4" 295lb. Is there a way to avoid or curb the CNS/brain fatigue that follows heavy training. I work from home and have a home gym. I would love to train at about 3pm when I still feel energized. However it can feel impossible to do work after training for about 2-3 hours after. Caffeine is a no go since it will make me stay up all night. Any thoughts?   3. Conflicting Information - Where to Start? [26:23] Shaun says: I am 47 and lived a life of low fat high carb and lots of artificial sweeteners. The thing is I am getting sicker, more unhealthy and my weight is going up. There is so much conflicting information so I don't know where to start. Every time I try to cut carbs down and dump my artificial sweeteners use my energy tanks and I end up on the cycle again. Now please don't judge but at its worse I was using 20 plus packets of equal a day and drinking 2 litres of diet a coke today to keep energy up. Please help. Shaun from New Zealand Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don't. Click here to get your LMNT electrolytes Transcript: Download a copy of the transcript here (PDF)

Personnel from America's emergency response systems are on the front lines answering calls from individuals experiencing mental health crises. In this episode of “Mental Health in America,” Julie Wertheimer, project director for Pew's work on mental health and justice partnerships, discusses the current state of these response systems and their impact on our criminal justice system. Joseph Getch, CEO of PRS, a Virginia nonprofit that provides behavioral health services, and B.J. Wagner, senior vice president of health and public safety with the Meadows Mental Health Policy Institute share how 988 and local 911 efforts are working to protect public safety while connecting people to the care they need.

Here is Everything You Need To Know About Nutrition And Weight Loss. This is gonna be a doozy... but you need to know it. I have written about this a bit before... but this is the expanded version. Here we go.. Concept 1: Food is energy and nutrients. All the food and drinks you consume contain two main things: Calories and nutrients. Calories are the energy found in the food. That energy is what keeps you alive and why we have to eat. That energy is what lets your heart beat and your lungs breathe and your legs move. The nutrients in your food are what allow your body to perform specific functions. Those nutrients are what allow your body to make energy and the material you need to make new cells. Concept 2: You need enough, but not too much. Your body is like everything else in the universe, meaning it is governed by the laws of physics.That means your body needs energy coming in to keep it functioning (energy going out). If you have too much energy going in your body gains mass (weight). This can be good or bad depending on the context. If you have too little energy going in your body loses mass (weight). This can be good or bad depending on the context. To gain or lose weight you need to find the right net negative or net positive. Concept 3: The best way to change your weight is to make an educated guess and track your energy intake. Look… here is the deal. If you live outside of a scientific laboratory the best way to change your weight is to do the following 3 steps: 1) Make the best guess you can about what your body expends in a day. This is what our calculator does 2) Track your energy intake (calories) very closely for a few weeks, preferably 4-6 weeks and see if your body weight changes in the direction you want to go. 3) If it is going in the right direction, keep doing that. If it isn't, adjust your calorie intake up or down a few hundred calories and keep going. Repeat this exercise. Concept 4: Energy is priority but nutrients matter. Remember how food has energy (calories) and nutrients? Well there are two main kind of nutrients and they are divided based on two criteria: whether they provide energy or not and how large of quantities we consume them in. Macronutrients is the first type. These contain calories and are consumed in the order of magnitude of ~10 grams to 1000 grams. Protein and carbs are 4 calories per gram. Fat is 9 calories per gram. Micronutrients is the second type. These do not contain calories and are consumed in quantities 30 grams in one meal and it doesn't all go to waste. That's pure balderdash (great game btw, you should play it).  CARBOHYDRATES Carbohydrates apart from fiber don't seem to impact weight loss any differently than dietary fat, thus once protein targets are met, carb and fat ratios can vary considerably with little to no difference.Assuming you have enough carbs to fuel your training and performance, consuming more doesn't help you set more PRs or burn more calories.Fiber, as a carbohydrate, does play some role in weight loss, but it is centered mostly around it's ability to provide satiety with very minimal (or zero) calories.Low calorie and higher calorie fibrous carbs like broccoli, spinach, zucchini, beans, berries, and potatoes are some of the most filling foods you can include in your diet. Practically speaking, it's quite difficult to be full and satiated on a low calorie diet without eating fibrous carbohydrates.We recommend you eat 5 servings of them a day. A good rule of thumb is to have at least 1-2 fruits and/or vegetables at every meal. When possible reduce added sugars but you don't have to eliminate them. Fructose is FINEEEEE. Under 100 grams a day and no major health issues noted.FATS Fat is similar in importance to carbohydrates. Having higher fat and lower carb may cause more additional water loss, but this is merely short term. This happens because lower carb diets can cause some glycogen loss from your muscles thus withdrawing water. Some people like this for initial motivation as the scale drops a little faster initially.But I can't emphasize the word initially enough as long term higher fat vs higher carb diets level out.Eating more or less in relation to carbs makes no difference in long term weight loss in all lines of research assuming calories and protein are matched.Thus for most standard diets, once protein is met and fat is set at a healthy level for hormone production, your remaining calories can be any macro, so if you enjoy higher fat foods, feel free to eat more fat. If you prefer more carbs, that's fine too. Either way, there is no long term difference.Now, there is the exception with the trendy ketogenic diet which is high fat and very low carb diet. While the ketogenic diet is not always adherable for everyone and possesses no physiological advantage, it does have an appetite suppressing effect.Indeed, we see in research, by taking fat higher and dropping net carbs (non-fiber carbs) to low extremes, the state of ketosis can suppress appetite quite well making weight loss simple and easier for some people (2).But unless you're ok with giving up sugary/starchy carbs for a long consistent period of time, we recommend for most people they simply eat a reasonable amount of both carbs and fat. With enough protein and fiber, you can still greatly suppress your appetite. Concept 11: Artificial Sweeteners Require Some Nuance This is gonna ruffle some jimmies but here is what we know about artificial sweeteners. They definitely do not cause weight gain... we know that with like 99% certainty (nothing in 'science' is 100%). They have not been shown to cause any real health issues. HOWEVER... some people report GI distress or headaches after consuming certain ones... if that is you, just skip it. Sort of like most people are fine with peanuts but if you have an allergy... you don't have to eat peanut butter. There is some evidence that certain ones have different effects on blood sugar depending on your microbiome... but that really doesn't tell us that much about outcomes. Again... if you find certain ones don't agree with you... Don't consume them. Concept 12: Alcohol In Moderation Is Probably Ok... But It Isn't Helping. Alcohol is empty calories, changes your decision making around food, and sort of puts the brakes on fat metabolism while it deals with the alcohol so be mindful of your intake. If you choose to drink here is how you limit its effect on your progress. MAKE SURE YOU ACCOUNT FOR IT IN YOUR CALORIES.Weight loss is fundamentally about energy balance. If you want to lose weight or gain weight, you have to ensure that you take energy balance into account, which includes alcohol consumption.Tracking your alcohol intake is a great way to account for your alcohol intake and ensuring that you are hitting your caloric needs.From a calorie perspective, there are a few ways to track your intake.The first is to simply utilize entries in tracking programs like My Macros+ or the actual labels on the drinks (store-bought drinks such as beer or seltzers are required to have calorie information on them).Secondly, you can track each individual ingredient in a mixed drink and assign 7 calories per gram of alcohol (a standard shot contains ~14 grams).DON'T LET ALCOHOL INFLUENCE YOUR FOOD CHOICES.I am as guilty of this as anyone.I have a few drinks and all of a sudden that plate of nachos I wasn't planning on touching has now vanished.Consuming alcohol lowers your inhibitions and your ability to control food intake. Most research shows that as alcohol consumption goes up, so does your calorie intake.KEEP YOUR DRINKS SIMPLE.Simply put, the more complicated and more ingredients in your drink, the more calories it probably has.For example, the average Pina Colada has around ~300 calories in a single drink while a Long Island Iced Tea has ~800 calories.Conversely, a vodka-soda or rum and Diet Coke has

thoughtbotter Stephanie Minn joins The Bike Shed as co-host!

Injury and recovery are no fun and not why we train. They're a part of life, and come with training, especially if you push yourself over a long period of time. How do you adjust programming and mindset to keep training and keep improving. Niki Sims shares her story of an injury that altered her training, identity, and pursuits, which ultimately caused her to not only alter reps and sets and exercise selection, but her approach and mindset regarding training and physical activity. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v  Tweaks and Tribulations Niki was trucking along nicely, hitting squat and deadlift PRs, improving in BJJ. Enter pain and injury. She heard a pop during some deficit deadlifts. Her approach in the past had always been to do what she could, as much as possible, so she continued to pursue PRs. She hit a nice squat PR soon after that. Performance continued to improve in the gym, and pain increased in intensity and frequency. One morning, she woke up and was in so much pain she couldn't see straight. She deadlifted later that day in a friendly competition. She started to realize that looking at her lifting shoes was inducing anxiety, and the time that had been fun and solace and a welcome break every day - her gym time - now came with pain and anxiety. She wasn't ready to stop lifting. Reduced intensity and doing as much as she could only increased pain over time. It wasn't working. Injury and Recovery: Mindset Matters Niki had built an identity around performance, competition, and ability. The previous period of relatively stable progress in the gym and on the mat had to give way to an examination of why she was training in the first place, what she wanted to get out of training going forward, and what was best for her - physically and mentally. She realized she couldn't go down that mental road of comparing what she used to be able to do to what she can do now. She also couldn't second-guess decisions she had made in the past about training or continuing to chase after PRs. She had to embrace reality and possibility, while digging deeper to understand her deeper reasons for training and exercise in the first place. Deadlift 440 pounds was an important goal for her, but based on current limitations and important whys, keeping this as a goal was counterproductive for her mind and body. You can't let yourself spiral into mental cycles of associating the gym with pain and failure. Injury and Recovery: Programming Changes Reintroducing play into the gym helped. Focusing on having training time be pleasant mattered. The cycle of pain and dread had to end. Finding exercises that can be pushed a bit more without pain can help - and those might not look anything like the four main lifts. This might and probably will involve exercises that use less muscle mass over a shorter range of motion with less weight. Niki found that not having programmed squat and deadlift workouts helped, because if these were programmed and she wasn't able to do them or they were performed at extremely low intensities, this created a feeling of failure. Be able to experiment with what works - what's fun, what doesn't produce pain, what makes you want to go to the gym. Find metrics that matter more (which also can quantify improvements outside of weight on the bar). Niki found that tracking pain in the morning not only helped inform programming decisions but also helped her see the big picture that pain had decreased and that she could have fewer days with pain, and the pain could be less intense. The programming changes that you might think would get her back to PRs more quickly only made things worse. Slight reductions in intensity, volume, and exercise selection did not suffice. If you're a coach or coaching yourself and something similar happens, you might try those smaller MED changes at first, but sometimes the MED change is actually quite big, and requires big adjustments to programming and mindset. Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Learn more about our online course, Barbell Coaching & Movement Optimization, and if it's right for you by visiting progressiverehabandstrength.com/bcmo   Enrollment runs from 11/8/2022 through 11/17/2022 and space is limited.   Since the world of strength sports has entered the online sphere, more and more coaches are providing services remotely. This shift is incredible, but it leads us to question what a “cue” really is and highlights a huge misconception of what constitutes cueing for barbell athletes.    And for those who are still coaching in person, cueing can be a bit overwhelming for you and your athletes. Constantly wrestling with questions such as: “what is the best cue for this athlete or this particular movement?”, “When is the most appropriate time to provide a cue?”, “how many times do I use the same cue before you try a new one?” and “why isn't this cue working for this individual?”   In this episode, PRS Clinical Coaches Dr. Rori Alter, PT, PRSCC, SSC and Dr. Alyssa Haveson, PT, PRSCC, CSCS get into the nitty gritty of “cueing.” They answer all your questions in just 10 minutes (with a few bonus minutes!) and cover:    ✔️How to effectively “cue” someone online and what you may be doing wrong ✔️The various types of cues, their effectiveness, and how to identify the best one  ✔️The proper implementation of cues for the main barbell lifts when you are providing real-time coaching  ✔️9 Elements of Safe and Effective Barbell Training   After listening to this episode, you will gain confidence in your ability to give cues effectively. The what, when, why and how so that you can efficiently communicate with each of your clients to ensure they maximize strength while reducing the risk of injury.   Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Learn more about our online course, Barbell Coaching & Movement Optimization, and if it's right for you by visiting progressiverehabandstrength.com/bcmo   Enrollment runs from 11/8/2022 through 11/17/2022 and space is limited.   Many barbell athletes experience aches and pains during their training even when they feel like they're doing everything right. Unfortunately, despite their best efforts or adherence to a specific template program or movement model, they can be left feeling less than ideal and struggling to push through discomfort or pain.    Whether you are a barbell or powerlifting coach working with athletes, a physical therapist or chiropractor rehabbing injured powerlifters through the athlete recovery process, or the person experiencing this, it can be very frustrating for everyone involved.    Don't get us wrong, training should be challenging and require you to push the limits from time to time.   At PRS, we have helped countless athletes dealing with injuries, and there always seems to be very distinct trends:   They are following a generic template program incorrectly, that does not accommodate for fatigue, is chronically at too high of an intensity, or is not tailored enough to match their individual capabilities.  They try to subscribe to and replicate a movement model they read in a book, watched on youtube, or are trying to emulate their favorite athlete's technique without considering their own attributes.    It's crucial to understand that each of us are different. From our anthropometry, chronological and training age, injury history, time constraints, life stressors, ability to recover, and so much more.    All of these details provide the distinction between coaching a movement and coaching the person and must be considered when implementing a program and performing the barbell lifts.    So rather than forcing a rigid movement model or programming template on an individual, it's best to evolve each of these based on their individuality.    It's easy to fall victim to the “BEST” way to lift, coach, or program, especially with all the advice and programs on the internet. However, in this episode, PRS Clinical Coaches, Dr. Rori Alter, PT, PRSCC, SSC and Dr. Alyssa Haveson, PT, PRSCC, CSCS provide insight into how they have evolved a systematic movement model and program that adapts to every individual and discuss specific cases.   Episode Resources:   Barbell Movement Masterclass (sign up for free) >> https://bit.ly/3DR7KPe  The PRS Lifting Manual >> https://bit.ly/3CDDs0p  The Sustainable Training Builder >> https://bit.ly/3zgMtux    Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

On today's episode, Ruth speaks with Francis Colon, both a competitor and scientist who works for Applied Ballistics. Francis Colon works with Applied Ballistics, including conducting lab-based experiments, field events and special projects. He shoots competitively in the PRS series, with multiple wins at both National and Regional level events. He has a passion for merging the art of precision rifle with the science of accuracy and is a wealth of knowledge from both the competitor and scientist perspectives of ballistics. The NRL22 Presented by Bushnell is a division of the National Rifle League which is a not-for-profit organization dedicated to the growth and education of precision rifle shooting. The NRL22 was created to provide a way for competitors who are looking to get into the sport of precision rifle the opportunity to do so with 22lr or air rifles without having to invest a lot of money in gear or travel. The NRL22 program is designed so that any facility with a 100 yard range can participate in local competitions to qualify for a National Championship. Hear from Francis how he gets into the competition mindset, what Applied Ballistics has learned about rimfire, and more, on the NRL22 Podcast! Index: 0:19 Francis Colon Introduction 2:15 How Applied Ballistics got started and works to get data to measure bullet trajectories 5:40 Long terms plans to look into rimfire - Science of Accuracy Academy 12:00 Find the “flow state” 14:34 How to think about precision when shooting 19:25 Appropriate expectations and follow the learning curve 21:31 Know your rifle, know your equipment, know your system 23:38 Most common mistakes when new to using ballistics apps 26:27 Resources and best practices 27:33 Measuring for Air Rifles and gathering data 29:40 Q&A Garret Albridge - what is your stage preparation, what is your process? 45:40 Q&A Jason McBride - What is the future of our sport? Helpful Links: https://www.facebook.com/MilesToMatches https://anchor.fm/milestomatches Do you have questions, comments, insight on the topics discussed today? Shoot an email to podcast@nrl22.org with Subject: "NRL22 Podcast S1 E7". If you enjoyed this podcast, make sure to subscribe to us on Soundcloud for more episodes and write us a review! Share this episode with anyone interested in all things rimfire. Follow Us On: Website: https://nrl22.org Soundcloud: https://soundcloud.com/nrl22 Spotify: https://open.spotify.com/show/1oT3mtLlRmh3CL5AGbYXMU?si=f10573cd391b4f0d FB: https://www.facebook.com/nrl22 IG: https://www.instagram.com/nrl22.official/ YouTube: https://www.youtube.com/NationalRifleLeague Release date: 4 November 2022

In this episode of Miles to Matches, Chad and Francis discuss a question asked by a friend and listener: "If you could start over again, what would you do differently?"  What would have propelled them further faster? From gear choices to malfunctions that cost matches, from rifle cleaning to pushing barrels too fast, from cost-benefit analysis of equipment changes and so much more, your hosts share the details from their successes (and failures) when learning to shoot PRS.  Listen in to the "Chancis" time machine and what we learned in our early years of PRS!

Fellow thoughtboter Sarah Lima joins Joël to discuss an issue Sarah had when she was doing a code review recently: making HTTP requests in an ActiveRecord model. Her concern with that approach was that a class was having too many responsibilities that would break the single-responsibility principle, and that it would make the class hard to maintain. Because the ActiveRecord layer is a layer that's meant to encapsulate business roles and data, her issue was that adding another responsibility on top of it would be too much. Her solution was to extract a class that would handle the whole HTTP request process. This episode is brought to you by Airbrake (https://airbrake.io/?utm_campaign=Q3_2022%3A%20Bike%20Shed%20Podcast%20Ad&utm_source=Bike%20Shed&utm_medium=website). Visit Frictionless error monitoring and performance insight for your app stack. SQL TRIM() (https://popsql.com/learn-sql/postgresql/how-to-trim-strings-in-postgresql) Iteration as an anti-pattern (https://thoughtbot.com/blog/iteration-as-an-anti-pattern) WET tests (https://thoughtbot.com/blog/the-case-for-wet-tests) thoughtbot code review guidelines (https://github.com/thoughtbot/guides/tree/main/code-review) Side effects in tests (https://thoughtbot.com/blog/simplify-tests-by-extracting-side-effects) Active Resource (https://github.com/rails/activeresource) Different strategies for 3rd party requests (https://thoughtbot.com/blog/testing-third-party-interactions) Transcript: JOËL: Hello and welcome to another episode of The Bike Shed, a weekly podcast from your friends at thoughtbot about developing great software. I'm Joël Quenneville. And today, I'm joined by fellow thoughtboter Sarah Lima. SARAH: Happy to be here. JOËL: And together, we're here to share a little bit of what we've learned along the way. So, Sarah, what's new in your world? SARAH: Well, after a year and a half working on the same thoughtbot client, I have rolled off, and I have joined a new team. And I am learning a lot about not only a new codebase but learning to work with a new team. So that's always challenging, and this time it's not different. JOËL: What is something that you like to do when joining a new team to help smooth the onboarding process? SARAH: Well, I think especially getting to know people with one on ones. This time, I didn't do that right away because I had a bunch of time off scheduled right at the beginning of the project. But I did it right after I came back. And I'm learning a lot about my new colleagues, how they like to work, how they learn best. So, for instance, there are some people that like to learn and grow by reading blog posts, reading books, and there are other people that don't like that as much. JOËL: So when you joined the new project, you just reached out to all of these people and set up a few meetings just to get to know them. SARAH: Yeah, exactly. JOËL: That's really good. I've never done that on a project. And now that you've said it, it kind of seems obvious. Maybe I should do that moving forward to get to know new teammates. SARAH: Yeah. And I think it's easier on my project because it's a very small team. There are four of us thoughtboters, and there are just two client developers. So it was easier. JOËL: What about on the code side of things? Are there any tricks you like to do when you're first getting started in a new codebase? SARAH: Well, I think I really enjoy diving in right away, working on something small, and asking questions. I have also found it helpful in the past, especially on larger codebases, that someone that's experienced on a project gives me an overview showing me the quirks. And, of course, a good README is always a good thing to have, and during the process, always be updating the README. In this recent project, it was not different. I opened a lot of PRs to update the README. So that was good to have a PR right on your first day. JOËL: I love that. I think that's usually my goal when I start on a new project is to have a PR the first day that fixes anything in the setup script that has been broken since the last person onboarded or documentation that was wrong. SARAH: Yeah, absolutely. JOËL: It's always a strong first contribution. SARAH: Yeah. What about you, Joël? What's going on? What's new in your world? JOËL: I've been investigating flaky tests, and I ran across a wild bug this week. I had a test that would fail every now and then. And it was pulling some data from Postgres and then doing some transformations on it. And I couldn't figure out why it was failing. It was a complex query. So it was just pulling out not ActiveRecord objects but a raw array of values. At some point, I was putting a PUT statement in the code with the array of values I expected to get and the array I would actually get. And I was surprised to see that there is a field in there that is a float that was rounded to a different number of decimal places. I was like, that doesn't seem right. And so I was digging into it more, and I found out that this decimal value is from a timestamp that is in a file name for an mp4 video file name. And what is happening is that when we're querying the database, we're trying to extract the timestamp out of the file name by dropping the .mp4 file extension. And we're using the SQL TRIM function. Unfortunately, TRIM does not do whatever the original authors thought it does. It doesn't just remove that substring from the end, but instead, it will remove any of those characters, so in my case, any of dot, M, P, or 4 in any combination from the end of the string. So anytime that my timestamp ended in a four, any fours were just getting chopped off. So if it ended in 44.mp4, the 44 would also get removed, not just the .mp4, which meant that randomly whenever a timestamp happened to end in 4, my test would flake. SARAH: Wow. Do you have any idea how much time you spent debugging that? JOËL: Oh, probably took, I'd say, a day, two days. This is spread over a couple of debugging sessions. But eventually, finding that particular location for the bug probably took us a couple of days. In the end, the bug fix for this is just a couple of lines, a couple of days work, and the diff is only a few lines. But I'm sure that the discussion on the PR is going to be really interesting. There's probably going to be a description that is a lot longer than the actual diff. SARAH: Yeah, 100%. [laughs] JOËL: Have you run across any interesting PRs on your new project? SARAH: Yeah, I did. In fact, I recently reviewed a PR that had three interesting main issues that I wanted to address. And I wanted to lead the person that was working on it to a slightly better solution. So the three issues I saw were that the tests that were added were very DRY, so that was making everything a bit difficult to understand. The second one was that I saw one of the ActiveRecord classes was making HTTP requests, and that didn't sound like a good idea to me. JOËL: That is unusual. SARAH: Yes. The third one was that there were a lot of collections being built iteratively where another innumerable method would be a better fit, such as map instead of an each call. JOËL: Oh, this is a classic situation where you're just using each to go through and transform something, and you've got some sort of external array that you're mutating as part of the each. SARAH: Yes. JOËL: There's a great thought article, I believe, by Joe Ferris on Iteration as an Anti-pattern. SARAH: I think it's by Mike Burns. And I have referred to that article. In fact, I had very good articles for two of these three problems. I referred to a bunch of articles about WET tests as opposed to DRY tests, like how striving for tests that are DRY is not a good idea as opposed to telling a whole story in your tests. And I referred to that other article how iteratively building a collection can be an anti-pattern by Mike Burns. But the second issue about HTTP requests I didn't have anything to refer to. Maybe we should write one. JOËL: This reminds me that in the thoughtbot Slack, we have a custom emoji for you should write a blog post about that. And this would probably be a good time to use it. SARAH: Yes. So, Joël, how do you typically handle a PR that is maybe too long, and you have a lot of concerns about it? And how do you handle delivering that feedback? JOËL: Oh, that is a challenge. I've definitely done it poorly in the past. And I think the wrong way to go about that situation is to go thoroughly through the PR and leave 50, 60 comments. That is overwhelming for the other person. And they're going to have a really bad day when they see 50 comments come through. And there's so much that they can't really address the main things you were talking about anyway. So what I generally try to do, and it's kind of nice now that GitHub doesn't immediately publish your comments, is if I realize...like I start putting some more detailed comments, and then I realize, oh, there's going to be a lot, zoom out a little bit, and try to find are there some higher level trends that I can talk about? And maybe even just summarize in a larger comment at the bottom and say, "Hey, I see some larger structural issues," or "This PR is leaning very heavily on a technique that I think is maybe not the best use here. Maybe we should discuss that," instead of digging into maybe the actual implementation details of the code. SARAH: Yeah, funny, you should mention that. I have recently also started doing that, using the summary version of GitHub reviews. And I used to just go file by file and leaving comments right away. And I'm thinking that this is not a good idea, especially when the PR is long. So I think another thing I would do is also call the person to pair and ask questions and understand where the person is coming from and also explain what are your concerns and how you both can get to a better place with that PR. JOËL: That's really important. You have to remember there's another person on the other end of this. I love the idea of reaching out to them directly. Especially if there's a larger conversation to be had around approach or implementation, it's often easier to resolve those directly rather than back and forth in GitHub comments. So you mentioned situations where the PR is really long. Have you ever had to push back on that in some way? SARAH: Yes. Especially when I saw, whoa, that's going to be difficult to understand, that's going to be difficult to review. And I have reached out to the person to say, "Hey, what about we split that PR in two?" Of course thinking about splitting the PR in a way that makes sense, in a way that still delivers our users' value as soon as possible. JOËL: I've been in situations like that where it's a really long PR, and the person has already invested a lot of work into it. And maybe it's even gone through a round of reviews. It feels almost too late to ask them to split up the work. But then I've actually regretted not doing that because there's so much complexity going on that then it doesn't work, or there are some bugs in it. We struggle to ship this, or it might just have to go through so many rounds of review and re-review and re-review. And because the PR is so long, it's a huge commitment for me to re-review it every time. So there are situations I've been in where I wish that before even looking at the code at all, I was like, this is too long. We need to either slim down the story of what's being done. Because sometimes that's what happens is that the ticket is not well-defined, and someone goes in and just sort of keeps adding more code. And it becomes a bit of a big ball of mud. So, either helping to refine the ticket first or splitting the PR rather than actually looking at the code. SARAH: Yeah, and pairing often can also help with that. So especially as consultants, our clients may ask us to work on different projects, and you work alone. And you may have tight deadlines, but I think it's always helpful to find time anyway to help your colleagues as well. JOËL: I like that. I think there's a lot of value in the work that we do, where we collaborate with others in addition to whatever we do solo. So, oftentimes, it's great to pair with people at a client where possible to become involved in the code review process to even get involved in maybe some of the more broader system design conversations, sprint planning. All of those things are really good to jump into more than just getting siloed into working on just a solo feature. SARAH: Yes, 100%. MID-ROLL AD: Debugging errors can be a developer's worst nightmare...but it doesn't have to be. Airbrake is an award-winning error monitoring, performance, and deployment tracking tool created by developers for developers that can actually help cut your debugging time in half. So why do developers love Airbrake? It has all of the information that web developers need to monitor their application - including error management, performance insights, and deploy tracking! 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You literally have nothing to lose. Head on over to airbrake.io/try/bikeshed to create your FREE developer account today! JOËL: So one of the things you mentioned that stood out for you when you were doing some code review recently was making HTTP requests in an ActiveRecord model. Why is that something that sort of caught your eyes, maybe an area to push back on in a particular design? SARAH: That's a good question. My concern with that approach was that our class was having too many responsibilities that would break the SRP principle, the single-responsibility principle, and that would make our class hard to maintain. So the ActiveRecord layer is a layer that's meant to encapsulate business roles and data. So I was worried that adding another responsibility on top of it would be too much. So my idea was that we would extract a class that would handle the whole HTTP request process. JOËL: Yeah, I feel like my instincts typically when I've done third-party integrations is that the ActiveRecord class should not know about the external internet world. It knows about the database. It knows about some of its core model functionality but that knowing about the internet world is somebody else's responsibility and that, ideally, the direction of dependency should flow the other way. So maybe the class that makes an external request knows about the ActiveRecord object if it needs to let's say, instantiate an instance of that model using data from an external request. Or maybe it's even some third-party thing; maybe it's their controller that knows how to make or that will ask another object to make a request to some API and might also make a request to the model and ask it for some database data and then combine those two together. But that the ActiveRecord object only knows about that database area of responsibility and doesn't know that other things are also happening in the system. SARAH: Absolutely. And I was also thinking that that class would have a difficult test to write. So a good idea is to separate our code that is side-effectful into their own classes, and that makes our tests so much easier. JOËL: I actually wrote an article on the topic where one of my realizations at some point was that a lot of the pain points in code are what functional programmers would call side effects, so things like HTTP requests. And these are often things where we need to stub or do other things. And so isolating them as much as possible often simplifies our tests. SARAH: Yeah, certainly. And I refer to that article every time I have the chance. JOËL: Have you encountered the general concept of layered architectures, or hexagonal architectures, or things like that in the world of Rails or maybe elsewhere? SARAH: Not hexagonal architecture. I have heard about it, but I haven't dived into it yet. Can you give us an overview? JOËL: So I've also not worked with an actual hexagonal architecture. But the general idea, I guess, of layered architectures is that you build your code in a variety of layers, and different layers don't have access to or don't know about the ones...and I forget in this model if it's above or below, let's say it's below. So the inner layers don't know about the outer layers, but the outer layers can know about anything below them. And so if the core of your app is the database, your database is most definitely not knowing about anything outside of just its data. And your ActiveRecord models that sit on top of that know about the database, but they don't know if they're being fronted by a web application, or a command line, or anything else. And then, above that, you might have more of a business process layer that knows about the database. It might know about how to make some external requests, but it doesn't know about anything above that. And then, maybe at the final layer, you've got an application layer that handles things like controllers and interactions with users of the site. The core idea is that you split it into layers, and the higher-up layers know about everything below them, but no layer knows about what's above it. I feel like we're loosely applying that to the situation here with ActiveRecord in that it feels like the ActiveRecord layer if you will, shouldn't really know about third-party API requests. SARAH: So, one exception to that is the ActiveResource approach that connects our business objects to REST services. So if you have an external website and you want to connect it via HTTP, you can do it using Rails ActiveResource. JOËL: That is interesting because it functions like an ActiveRecord object, but instead of being backed by the database, it's backed by some kind of API. I almost wonder if...let's refactor our mental model here. And instead of saying that HTTP belongs in a separate layer that's higher up, maybe, in this case, it's almost like a sibling layer. So your ActiveRecord models know about the database, and they make database requests in ActiveResource, or I think there are some gems that provide similar behavior. It might be backed by a particular API, but neither of them should know about the other. So maybe an ActiveResource model should not be making database requests. SARAH: Yes, I like that line of thought. JOËL: I guess the question then becomes, what about interactions between the two where you want to, I don't know, have some kind of association? You know, I don't think I've ever used ActiveResource on a project. SARAH: I did once when trying to work with something close to microservice architecture. So we had a monolith, and we built a small service that was also in Rails, and we needed to consume the data that was stored in the monolith. JOËL: And did you like that approach? SARAH: Yeah. I think in that specific scenario, it was very productive. And I enjoyed a lot the API that Rails provided me via ActiveResources. JOËL: Did you ever have to mix ActiveResource models and ActiveRecord models? SARAH: No, I didn't; thankfully, not. I have never thought about that. JOËL: So maybe in most applications, those two will just sort of naturally fall into maybe separate parts of the app, and they don't need to interact that much. SARAH: Yeah, I think that will be the case. So mixing two of those subjects we're talking about here, that's testing and HTTP requests; we've been having a discussion in our project about the usage of VCR. That's a gem that records your HTTP requests interactions and replays them during tests. We've been discussing if using it is a good idea or not because we've been having issues with cassettes, that's one of VCR's concepts when these cassettes are not valid anymore. So do you have any thoughts on the subject? Maybe that will make a whole episode. JOËL: We could definitely do a whole episode, I think, on testing third-party APIs. VCR is one of multiple different strategies that can be used to not make actual real network requests in your tests which brings some stability. There are also some downsides to it. I have found, in general, that over time, cassettes become brittle. So the idea of VCR is really cool. In practice, I think I've found that a few hand-rolled Webmock stubs usually do the job better for my needs. SARAH: Yeah, I'll be interested in hearing that episode because, at least in my project, we have a lot of HTTP requests to external services, and they return a lot of information. I'm wondering if just dealing with that with Webmock would be too much work. JOËL: One of the really useful things about VCR is that you can just make your request from anywhere, and it will just completely handle it. In some ways, though, I think it maybe hides some of that test pain that we were talking about earlier and allows you to sort of put HTTP in a lot of places that maybe you don't want it to. And by allowing yourself to feel a little bit of that test pain, you can more easily notice the places where maybe an object should not be making a request. Or the actual HTTP logic can be moved to a concentrated place where all the HTTP is done together. And then only that object will need unit tests that actually need to mock the network, and most of your objects are fine. Where it gets interesting is more for things like integration tests, where now you're doing a lot of interactions, and you might have quite a few background requests that need to be made. SARAH: I'm looking forward to the whole episode on this subject because I feel there's so much to talk about. JOËL: There really is. I have a blog post that sort of summarizes a few different common categories of approaches to testing third-party requests, which might be different depending on whether you're doing a unit test or an integration test. But I grouped common solutions into four different categories. We'll make sure to link that in the show notes. So we've been talking a lot about testing. I'm curious when you review PR, do you start with the tests, maybe read through the tests first, and then the implementation? SARAH: That's a good question. I have never thought about starting with tests. I think I'm going to give that a try anytime. But I just start reviewing them like by the first file that comes up. [laughs] JOËL: I'm the same. I normally just do them in order. I have occasionally tried to do a test first, and that is sometimes interesting. Sometimes you read the test and, especially when you don't know what the implementation is going to be, you're like, why is this in the test? And then you jump to the implementation like, oh, that's what's going on. Well, thank you so much, Sarah, for joining us on this whirlwind tour of code review, design of objects, and interacting with HTTP and testing. SARAH: My pleasure. JOËL: Where can people find you online if they would like to follow your work? SARAH: I'm on Twitter @sarahlima_rb. JOËL: We'll make sure to link that in the show notes. And with that, let's wrap up. The show notes for this episode can be found at bikeshed.fm. This show is produced and edited by Mandy Moore. If you enjoyed listening, one really easy way to support the show is to leave us a quick rating or even a review in iTunes. It really helps other folks find the show. If you have any feedback, you can reach us at @_bikeshed, or reach me at @joelquen on Twitter, or at hosts@bikeshed.fm via email. Thank you so much for listening to The Bike Shed, and we'll see you next week. Byeeeeeee!!!!!! ANNOUNCER: This podcast was brought to you by thoughtbot. thoughtbot is your expert design and development partner. Let's make your product and team a success.

ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI    Many barbell athletes experience aches, pains, and injuries. Whether a specific incident happens during or outside of lifting, these injuries can impact training and leave you confused about how to best manage continuing to train in pursuit of your strength goals.   The last thing you want to do or tell someone is to “stop lifting.”    Here at PRS, we want to ensure athletes stay lifting and working toward their goals no matter what. To do this, we have created four core goals that we aim to accomplish when working with any client:   1️⃣Maximize Strength and Muscular Development 2️⃣Reduce Injury Risk  3️⃣Maximize Performance and Goal Outcomes  4️⃣Maintain Longevity    So to satisfy these four core goals at Progressive Rehab and Strength, we approach pain and injury with one thing in mind:    Stay as close as possible to the main movement, volume, and, ideally, relative intensity to support the program's intention.    This will help you continue to make progress, stay on track toward your goals, get stronger, and overcome your injuries without any major detours.    In this episode of the PRS Podcast, Dr. Rori Alter, PT, PRSCC, SSC, and Dr. Alyssa Haveson, PT, PRSCC, CSCS, shed insight on navigating pain and injuries to keep you training.    Here's what you'll find in this episode:   First order, actionable steps to modifying the lifts and keeping them as close to the main lifts as possible Manipulative variables that can be applied to each main barbell lift to help keep you on track with your goals Insight on equipment alternatives: the when, why, and how to best utilize each Gear recommendations to ensure you aren't stalling your progress How to keep you and your clients in the gym and training hard   If you are a barbell strength or powerlifting coach, athlete, or a clinician, this episode will help you navigate pain and injury without major detours.    This episode goes great with our Pain & Injuries in Training series (Part 1, Part 2, Part 3).   Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Autoregulation adjusts to the lifter's actual, not expected, performance during a workout. Get an overview of this strength training method. Autoregulation - The Concept The underlying concept is fairly simple: adjust the work sets to the lifter's performance during the workout. During novice linear progression, a lifter adds typically 5 pounds each week. The lifter adapts quickly while also lacking the ability to stress himself with a heavy work set like an advanced lifter can. If the lifter misses a rep or set, a programming change probably needs to occur. If the lifter has a bad workout but hits all the reps, then she learns about just how heavy "heavy" can be. It can be a qualitative experience in RPE 8.5+ sets. As the lifter advances, weight is often added less frequently, though you often see a linear progression of supplemental and accessory lifts. Without autoregulation, a lifter performs work sets based on a past one-rep max or similar maximal effort (e.g. 5RM) or her expected performance. Past performance does best predict future performance, but occasionally a lifter experiences workouts on the tails of the bell curve. A lifter may suddenly fail to hit prescribed reps or have to perform the reps at RPE 9+ effort, whereas the intended difficulty was closer to RPE 7. The other extreme is the unexpected easy day, when a PR might be available. Especially as a lifter progresses, these days come less and less frequently, so taking the PR may be warranted. Subjective Autoregulation The lifter can attempt to make a more-or-less educated guess on his 1RM from his subjective assessment using rate of perceived exertion (RPE) or reps in reserve (RIR). Work up to a single at RPE 8. This means you assess that you can complete 2 more reps. Then, perform 1x3 @ 93% and 3x5 @ 80%. If your RPE assessment is fairly accurate, the training stress and intensity that day will be appropriate - sufficient but not too much. The other primary subjective autoregulation method is the coach's eye. The coach can watch your warm up sets and help pick your work set intensity based on his assessment of your performance that day. This is an informed input, if you have an experienced coach, but it is still subjective. Lastly, the two methods can be combined. Whether in-person or online, this method works better. You have two independently-gathered albeit subjective data points that help determine the work sets for the workout. Online, the coach obviously cannot pick the intensity that day, but the coach can help provide feedback on the lifter's RPE assessments and notice patterns. For example, a lifter may tend to assess RPEs fairly accurate most of the time, and especially for upper body lifts. On bad days and for squats - this hypothetical lifter's least favorite lift - he tends to rate them higher than they were. This growing awareness can inform the lifter's decisions. Objective Autoregulation AMRAPs or working up to a 1RM are objective, as long as the lifter gives her full effort for the set. The problem, is maximal effort sets, whether for one rep or as many reps as possible, are physically and mentally exhausting, will negatively affect the remaining work sets, and provide an extremely high-intensity training stress that must be accounted for in the training. Velocity-based training, therefore, offers an objective autoregulation method that doesn't require a maximal set. The lifter has to give her full effort during warm ups, but this does not come with the same difficulty or downsides as a truly maximal work set. The downside is mainly the cost, though they've become more readily available and more accurate. If you're an advanced lifter that is serious about chasing PRs for the long haul, you might consider investing in this for your training. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v    Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Three Lutheran pastors discuss the life and times of Martin Luther. Thanks to Prs. Richard Johnson and Ralph Hobratschk for joining Evan as they take a look at arguably the most significant of all the Reformers. We try to get behind the presenting issues of the Reformation (indulgences, purgatory, the sacraments) and look at the ongoing legacy of Luther.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm a big fan of gymnastics-style bodyweight strength training. And while most people view it as basically just insane feats of bodyweight strength, such as iron crosses on rings and planches and what have you, in reality those are only examples of the more high-level strength skills and are not representative of the entire system. Even at very basic levels, gymnastic strength training can help you build tremendous levels of immediately usable strength for everyday use — not to mention hit PRs in your favorite kettlebell lifts. On this episode I dive into 3 badazz gymnastics drills to build up your kettlebell skills. 

This week, the Dads give you all the latest news of the Dadaverse and weigh in on Fender CEO's latest comments; Bono wants to make a rock record (finally?) and Motley Crue's new guitarist! #John5 #epiphone #JoeBonamassa #GibsonES335 #rockhall #rocknrollhalloffame #scottynamesguitars #theLAMaybe #rocknfnroll #songwriting #yournewfavoriteband #stringjoy #guitarpedallove #guitarpedals #motelycru  #beautyoftheburst #templeboards #freidman #pedalboard #dualock #3M #velcro #voodoolabs #wampler #covebandcentral #motelycrue #PRS #tele  #guitar #guitardads #rocknfnroll #rocknroll #keeprockalive #catchyouontheflip #guitarpedals #gearybusey #gibson #fender #PRS #guitaramps #bonjovi #vinceneil #motelycrue #defleppard #fenderprincetonreverb #princetonreverb  #guitarcity #gibsonguitars

ATTENTION ALL ATHLETES, COACHES & CLINICIANS! Register for our FREE Barbell Movement Masterclass on Nov. 8th, 9th, and 16th! Sign up to attend live or get the replay! >> https://bit.ly/3NmJozI  In clinical rehabilitation there is often a separation between therapeutic exercises and strength training. Clinicians take a “bottom-up” approach to treatment, starting as simple and gentle as possible, often prolonging the rehab experience or even leaving it incomplete.  Our philosophy at PRS is that strength training should be the foundation of physical therapy utilizing a “top-down” approach, starting at the highest functional strength training level a patient can tolerate. In order to do so, physical therapists and chiropractors need to be coaches in addition to just therapists.  There 3 major problems physical therapists and chiropractors face are: Most clinical settings do not have the appropriate equipment for strength training with barbells (even at low levels) Strength training prescription and coaching of any kind is not taught in our education process They treat patients as fragile Through mentoring clinicians in our Clinical Barbell Coaching Institute since 2019 we've found that an overwhelming majority of them struggle to create an integrated approach to rehab and exercise prescription to effectively rehabilitate clients using a “top-down” approach.  In this episode, we discussed the importance of having a background in barbell training, exercise prescription, and movement coaching of people without injuries or medical concerns. Because from there, you can then easily modify the movements based on the very unique circumstances of the person presenting to you for rehab.  In this episode of the PRS Podcast we deep dive into:  The problem with viewing the barbell movements as JUST barbell movements applicable to ONLY well-individuals and barbell athletes How you can modify the lifts based on the very unique circumstances of each individual Building confidence with complex or post-operative cases The importance of acquiring the skills of coaching and programming beyond the clinic How you can integrate the principles of barbell strength training from a “top-down” approach and in a clinical setting with limited equipment At the end of this episode you will be equipped with insight and resources so that your critical thinking and clinical outcomes go beyond TherEx and modalities. We want to ensure that your clients get results they deserve and you become the clinician you've always wanted to be. Free Resources: PRS Lifting Manual Clinical Coach Starter Kit Secret Society of Barbell Mastery oin our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: podcast@progressiverehabandstrength.com Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs

Brian sits down with Cory Klemashevich. Cory just achieved his goal of Top 10 at PCC Nationals with a 9th place finish. Last year he finished 17th and majorly improved this year. Cory shoots just about everything there is - USPSA, PRS, Steel Challenge, and more. This year he finished his Quest for 21 Grand Master Rankings" in USPSA and Steel Challenge. He is the first, and only, person to accomplish this for both sports. Cory wears Hunters HD Gold lenses exclusively when he's shooting. Cory is also a match director and has helped his clubs grow. Both TX Precision and Brazosland have continued to see attendance increases at Cory's leadership. Music by: John Wesley, USPSA Shooter

Brian sits down with Cory Klemashevich. Cory just achieved his goal of Top 10 at PCC Nationals with a 9th place finish. Last year he finished 17th and majorly improved this year. Cory shoots just about everything there is - USPSA, PRS, Steel Challenge, and more. This year he finished his Quest for 21 Grand Master Rankings" in USPSA and Steel Challenge. He is the first, and only, person to accomplish this for both sports. Cory wears Hunters HD Gold lenses exclusively when he's shooting. Cory is also a match director and has helped his clubs grow. Both TX Precision and Brazosland have continued to see attendance increases at Cory's leadership. Music by: John Wesley, USPSA Shooter

On a bit of an extended episode, Andrew takes us on the journey of his Columbus Marathon weekend. From (too many) bagels to (too much) celebratory beer, this episode has it all. It's a little extended as there is too much fun to discuss, and too few fucks given. It was a really special weekend, and any time we get to get together and discuss massive PRs is a good time.

We catch up about Daniel's open sourcing of the TelemetryDeck apps (you can submit PRs), SwiftUI vs Catalyst vs macOS, and the new TelemetryDeck website is now live. Dave's new app "Vita" inches closer to release, and needs a landing page... Meanwhile despite being on holiday for a week, Daniel has created a new app (Only Birds!)

HouseNation UK is legal - PRS for music registered under licence LE-0004522 Please show some appreciation by adding a comment on iTunes! Worldwide Bookings: djleeharris@hotmail.com Join me on Facebook! Search DJ Lee Harris Join me on Soundcloud! Search Lee Harris London Please add a review on iTunes if you like this podcast

This week, the Dads get deep into Rock n Roll Hall of Fame talk! What bands should be in, but more importantly, which bands shouldn't? Does Joe Bonamassa need ANOTHER signature Epiphone? Matt's new tele pickups! #epiphone #JoeBonamassa #GibsonES335 #rockhall #rocknrollhalloffame #scottynamesguitars #theLAMaybe #rocknfnroll #songwriting #yournewfavoriteband #stringjoy #guitarpedallove #guitarpedals #motelycru  #beautyoftheburst #templeboards #freidman #pedalboard #dualock #3M #velcro #voodoolabs #wampler #covebandcentral #motelycrue #PRS #tele  #guitar #guitardads #rocknfnroll #rocknroll #keeprockalive #catchyouontheflip #guitarpedals #gearybusey #gibson #fender #PRS #guitaramps #bonjovi #vinceneil #motelycrue #defleppard #fenderprincetonreverb #princetonreverb  #guitarcity #gibsonguitars

We are joined by Plushy fresh of his maiden PRS win at the APRS Roaring Forties Shootout down in Tasmania! --- Send in a voice message: https://anchor.fm/impactdynamics/message

TexasTrackDad interviews Unsigned Senior Charis "CJ" Jackson Interview.  Charis Jackson has some big PRs in the 400m dash and 800m dash.  Buzzsprout - Let's get your podcast launched! Start for FREEDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the show

Looking good is cool and usually the reason people join a gym or begin a training program.  But the benefits of exercise go far beyond looking a certain way or hitting PRs in the gym.This week we are taking a DEEP look at the benefits of exercise at all ages, and the roleIt plays in both our physical and mental health.You can find Dan & Elise at MomentumStrengthWellness.comOr throughIG @MomentumStrengthWellnessYouTube @MomentumStrengthWellnessFacebook @MomentumStrengthWellness

From a young age, Cris Gutierrez fell in love with the sport of running. The gym class mile was something he was always excited for and after a rough go in the team sports, a friend convinced him to join the XC team. As he went through high school, he kept improving hims times and became obsessed with the sport. He found a community on DyeStat to talk running with regardless that his PRs were 4:52 and 10:40, He received a letter from La Verne to run there which blew his mind. As a first generation college student, he wasn't too sure about the college process let alone running at the school. His team had lofty goals of making it to the National meet and eventually did his junior year. However, Cris was out hurt and was unable to run at the national meet. While that was defeating, he came back ready to fight his senior year. In his words though, Cris wasn't the best teammate that year as he was trying to finish school early. Cris went on to grad school to continue running. Once his college days were over, he went into the real world unsure how running would go. He was never able to stay healthy for more than 3 months and was just moving to a new city. Despite that challenge, Cris immersed himself in the Columbus, OH running community. Running with various groups on different days and he began stacking healthy seasons together. Most recently, Cris was able to run 2:23 at Chicago. Almost a 5 minute PR and something almost didn't happen. A week earlier, he was in the ER with a health scare. He goes into more detail on the show. Cris is also creating him own communities through his podcast, Beers and Miles. As well as his running group, Ope Athletic Club. Be sure to check it out. 100 Episodes Thank you for listening to over 100 episodes, it's truly been a blast. If you enjoyed any episode please consider making a $1 donation in light of the special occasion! D3 Glory Days Venmo. Rate or Review D3 Glory Days! As always, we really appreciate your support of this podcast. If you'd like to help spread the word, share the podcast with a friend, or leave us a review on Apple Podcasts or leave a rating on Spotify! Follow D3 Glory Days If you want to rep D3 Glory Days on your next run, head to our Merch Store. And finally, follow us on social media! We're on Instagram, Twitter and Strava. D3 Glory Days Patreon We launched a Patreon! As we said, we will never go behind a paywall - so any support is greatly appreciated. We enjoy bringing you this content and we realized we could do so much more with a little bit of backing. We want to ensure D3 gets the coverage it deserves and keeping this website paywall free! If you have enjoyed this podcast and the articles we have put, please consider becoming a Patron of D3 Glory Days. In full disclosure, the money will go directly into the show: equipment, subscriptions we need, and most importantly, money to our writers. If you are able, we would appreciate your support.

Fresh off a fantastic debut marathon in Chicago, Jessie Cardin joins us to discuss her 2:33 marathon! Debut marathons typically go one of two ways: a glow up or a blow up and Cardin definitely had a a glow up. Hitting the OTQ in her first try, Cardin is starting to get excited about this new distance and push her potential. Cardin joined Hansons Brooks this summer to go all in on running and to stop teaching full-time. While the transition has been tough to not teach, she has taken full advantage of her time. She'll have her eyes set on Boston 2023 has her next marathon. Before she tackled the 26.2 distance, Cardin was a 3x All-American at Westfield State. With her sister a graduate of the school, it was always a place Cardin felt comfortable. An early conversation with her coach reassuring her that she wouldn't be under sister's shadow brought her comfort. Cardin had a breakout Sophomore year where she finished 20th in XC. Cardin left Westfield State wanting more from running. She joined various groups and continued to take time off her PRs. COVID-19 allowed her to try the longer distances and after running 72 minutes in the half, she thought would take a stab at the marathon. Cardin displays wisdom of a seasoned marathoner and we're excited to she what she does next. Make sure you follow her on Instagram to keep up her journey. 100 Episodes Thank you for listening to over 100 episodes, it's truly been a blast. If you enjoyed any episode please consider making a $1 donation in light of the special occasion! D3 Glory Days Venmo. Rate or Review D3 Glory Days! As always, we really appreciate your support of this podcast. If you'd like to help spread the word, share the podcast with a friend, or leave us a review on Apple Podcasts or leave a rating on Spotify! Follow D3 Glory Days If you want to rep D3 Glory Days on your next run, head to our Merch Store. And finally, follow us on social media! We're on Instagram, Twitter and Strava. D3 Glory Days Patreon We launched a Patreon! As we said, we will never go behind a paywall - so any support is greatly appreciated. We enjoy bringing you this content and we realized we could do so much more with a little bit of backing. We want to ensure D3 gets the coverage it deserves and keeping this website paywall free! If you have enjoyed this podcast and the articles we have put, please consider becoming a Patron of D3 Glory Days. In full disclosure, the money will go directly into the show: equipment, subscriptions we need, and most importantly, money to our writers. If you are able, we would appreciate your support.

Matt Meyer is a member of the Boulder Underground team, a running and strength coach at Revo Physiotherapy and Sports Performance, and owns a 2:34 marathon PR. With the help of an impressively high mileage training schedule, Matt's hoping to demolish that PR with a 2:25 this December at CIM (California International Marathon). Matt can now handle mileage that's jaw dropping to most of us. In our conversation, Matt and I discuss the the details of high mileage running: The necessity of balancing very easy and very hard running Why running requires having a continuous conversation with your body How strength work builds a foundation for durability The importance of seeing every training block as a stepping stone How to pick the low hanging fruit when it comes to recovery (hint: eat and sleep!) Why training PRs are just as important as race PRs No matter how many miles you run each week, there's a lot to be learned from my conversation with Matt.  Enjoy! Links & Resources from the Show: Learn more about Matt at REVO Physiotherapy Follow Matt on Instagram Get our best injury prevention advice See how we recommend to boost your weekly running mileage Thank you SOAR! I'm thrilled to introduce our newest sponsor, SOAR!  This London-based brand makes high-performance running apparel that I've been loving over the last 5 months. If you watch our YouTube videos, you'll have seen me rocking a ridiculously short pair of blue 1” split leg shorts.  I have been inseparable from my 1” split leg SOAR shorts and my SOAR painter's hat this summer. And for good reason: their gear is elite-level. They have technically-groundbreaking wet and cold weather gear that's guided by a “function-first” mentality. The result is just amazing apparel that is comfortable,