Podcasts about q after

For women over 45 strength training is the absolute most important exercise component. It will continue to be until you take your last breath.  To make this personal, my mother just experienced a hip fracture and the inevitable hip replacement that happens after. Her recovery won't go as smoothly as it did 15 years ago. Why? loss of muscle she has experienced since. That in itself may have led to the cascade of events that caused the fall. But most definitely a period of time in bedrest is devastating for older adults.  Back to you... This post is a reveal and deep dive into results of a quiz intended to assess women over 45 strength training knowledge. Here are the results, and why they're important. In an earlier post update I shared one significant question about bone density. Here are the other nine questions. You're seeing the actual quiz data collected from over 1800 women over 45 strength training quiz. Let's dive in. I'll take this one question at a time.  Women Over 45 Strength Training 411  Q: Which is Best for Bone Density?  A: Heavy Weight Training At a glance the correct response was selected by almost 35% of women (that's an increase from pre-pandemic responses of 10%). That's good.  However, what's alarming is that body weight training was selected by 45% - almost 50% of women believe that push ups, body weight squats, or yoga will improve bone density. The question asked for BEST. This should have been an easy answer by a landslide. To reach adequate stimulus for bone progressing to a weight that encourages inability to do 10 repetitions, meaning fatigue in 10 or fewer is required.  Though that isn't possible for every woman across all joints and exercises due to unique conditions or injury history, it is the correct answer.  Q: Which repetition range results in the most optimal bone density improvement?  A: 10 or fewer repetitions I won't dwell on this question because I gave it away with the previous question. Only 19% knew the right answer. At least responders are warm with 39% answering 10-12 receptions.  As you'll learn later there is reason for this confusion when I ask about best for building bulk or muscle size.  Q: What's the optimal frequency for menopausal women (women over 45 strength training)? A: Surprisingly, this is 2, and not 3, but it is most definitely not 4. Here's the why: Women in menopause need as much "more" recovery as they do "more" muscle stimulation. The best kind of "more stimulation" comes from the type of volume that is more sets, more total weight lifted for more intensity, not more days a week of moderate exercise. Some fitness professionals are sharing small studies reporting volume is important for women over 40. It's true. What's also true is the volume of recovery time increases.  In other shares by fitness pros, the recommendation is 3 times a week, however those studies are not a) all about heavy each time b) or featuring women in menopause as subjects.  For women in menopause prone to adrenal fatigue, and increased injury risk, the sweet spot of two is ideal. The other magical thing that happens in studies testing post menopausal women is they have so much more energy with 2 strength and 2 interval sessions (when ready) that they expend far more energy the rest of the week. There is no "couch compensation" that occurs when there's a high volume of exercise without time between.  Q: For optimal muscle fiber recruitment (aka results) how much time should occur between exercises using the same muscle group?  A: 3-5 minutes is the idea sweet spot.  The goal is not to sit on a machine if you're at the gym, or to sit and wait idly between sets of exercise at home. What self-respecting woman in midlife has that kind of time or patience?  The ideal is to format workouts so that they do that naturally. You absolutely don't want to waste the time and effort you put in, for a small percent of results that could be yours.  Protocols used based on research about women just like you are your best bet. Watching your timing and speed (or lack there of) that you move back to the same exercise is key to fine tuning results.  You'll pick up a bigger weight and be more fresh in doing this, creating more opportunity for fitness.  Q: What is the optimal number of rest days (and or hours) between weight training sessions after 50 (and often already true at 40)? A: 72 hours, or 3 days is optimal for most women.  This is something you can test. What I've found to be true over 37 years for clients - my own, and supervision of over 250,000 personal training sessions, is that women fully recovered can work harder.  Women doing more than every 72 hours or twice a week, tend to not lift as heavy, still be sore, and experience more "tired" and breakdown than the greater fitness they seek.  Even among younger women, many fitness pros have realized this to be true for them as well. Recovery is very unique to individuals. True, as you increase fitness beyond the couch you may find you need a little less recovery time, then again as you cross into higher fitness levels you will come back to needing more time between when you truly have effective workouts.  This doesn't mean you can't do something. It just means more of the same thing (e.g. HIIT isn't really getting you more fit: it's getting you tired and your brain the fix it thinks it needs).  This is really alarming because it tells us that more than 75% of women over 45 strength training are over exercising and under achieving results for creating muscle mass and bone density.  Q: Which combination is BEST for changing body composition?  A: Yay! Strength training and HIIT. Though I'm thrilled to see that long slow cardio wasn't selected, I want to go deeper.  It isn't ALWAYS the right thing to burn fat - HIIT and strength training. There are times when your body is telling you doing HIIT is going to tip your stress scale so far that you'll gain fat or experience weight loss resistance doing it. Q: Which is the BEST work interval: recovery interval ratio for beginners doing interval training? A: Correct answer is.... definitely more recovery... 20:60the second best answer would be #3 20:40 so be sure you're on track for this.  Essentially 46% of women answered with an acceptable ratio. But 24% are doing a little to much too soon and 20% are throwing themselves under the bus doing Tabata intervals designed based on young fit male athletes working at 110% of their maximum.  That's not a friendly formula for women in menopause.  Q: Which of the following repetition ranges is best for bulk-building (size gains)?  A: The answer is 1012! Yay. Not that this is a goal for many women, yet, hold the phone.  If you can't lose fat, gaining lean muscle mass is exactly the way to get better results. If you're frail, it most definitely is.  Q: After High Intensity workouts (especially strength) what's the ideal window for a woman over 50 to ingest a high protein meal (if she's not doing fasted exercise)?  A: The exact sweet spot for muscle protein synthesis is 90 minutes, so answer #2, 60-120 is correct.  This surprises many - including trainers and nutritionists who are familiar with drinking chocolate milk within 30 minutes after. For older adults (and  young) muscle protein synthesis should govern the choice.  *if you're exercising fasted (not recommended) eat immediately: your muscle breakdown is occurring because of the fast + the workout + midlife.  Q: After a strength training session how many grams of protein (minimum) does research suggest is optimal for muscle protein synthesis? A: A minimum threshold of at least 30 grams (of complete protein) is optimal. More is sometimes better but within limits.  What we need to do is be in the sweet spot for absorbing the required essential amino acids. Key to know that collagen is not complete protein and alone does not count toward your daily muscle needs.  In a recent podcast I discuss Essential Amino Acids, who might want to consider, and how I use them. If you're plant-based or you're skipping on your protein you need to listen.  Not in a program or program you're in not working? Take a 5-day reset: 

Charlotte Athletic Director Mike Hill is the latest guest to join Travis Smith on the Higher Ed Athletics podcast. Hill started the conversation profiling UNC-Charlotte and his thought process behind leaving Florida for the Charlotte AD job. The rest of the conversation dives into the importance of branding and relationships with administrators at the other universities in the UNC system. Below is a list of the questions: Q: Can you tell us about UNC-Charlotte as an institution? Because I don't think many people understand how big the university is. Q: After 25 years at the University of Florida you became the AD at UNC-Charlotte. At what point did you know that you wanted to pursue an AD opening because I’m always fascinated in career crossroad stories. Q: You entered the job as your predecessor was retiring after three decades leading the department. How does a new AD in that situation best approach the staff and eventually implement the vision you have for the department when change might be difficult for some? Q: Coming from Florida to Charlotte there’s a difference in staff resources and probably a smaller alumni donor base due to it being a younger institution. Do the same strategies in marketing, fundraising and revenue generation apply to a Group of 5 institution, or is there a different blueprint to being successful? Q: UNC-Charlotte decided to brand athletics as Charlotte including adding a “CLT” logo mark. What was the strategy behind the decision? Q: Can you walk me through the steps and considerations you all made in the rebranding process and what you learned as the new AD? Q: Could you ever see a day in college athletics where a branch campus athletic department gets a better apparel contract or additional buying power in equipment purchases through being associated with the flagship campus athletic department? Q: What are some other ways maybe a flagship and its branch athletic departments could share resources to help it thrive? Or maybe they shouldn’t crossover?

In this class, we are going into volume two of seven. I'll be answering the questions from the entrepreneurship class of Prairie High School. Shout out to them for providing great questions! [01:58] 8) Q: Where did you go after playing professionally and why? [05:16] 9) Q: What advice do you have for us high school students in trying to start up a business with a new product? [11:01] 10) Q: After failing at first, how were you able to change your mindset and completely change your career around for the better? [16:41] 11) Q: what do you think was the most important step in marketing yourself and your brand? [19:55] 12) Q: What is an essential item that you have that keeps you organized or on track? [22:33] 13) Q: What has been your favorite project to work on? [31:19] 14) Q: Do you usually wake up at 3.45 am with no alarm clock? [31:35] Recap Episodes Mentioned: 1101: Codification Of Your Knowledge https://dreallday.com/1101- 741: How To Make More Time For Yourself https://dreallday.com/741- 1699: 4 Ways To Avoid Living In The Past Forever: Sacrifice Your Sacred Cows https://dreallday.com/1699- 635: Sometimes You Just Need To Put More Time In https://dreallday.com/635- 941: How To Develop Mental Toughness https://dreallday.com/941- 1386: How to Develop And Maintain Mental Toughness https://dreallday.com/1386- --- Next Steps - 1) Get The Free Books: The Mirror Of Motivation: https://MirrorOfMotivation.com The Overseas Basketball Blueprint: https://BallOverseas.com Basketball: How To Play As Well As You Practice: HoopHandbook.com/Free 2) Join the texting community: Text Dre at 1.305.384.6894 or go to DreAllDay.com/Text Be sure to Subscribe to have each new episode sent directly to you daily! If you're enjoying Work On Your Game, please Review the show and let us know! Find Dre on social media: Instagram [instagram.com/DreBaldwin] Twitter [Twitter.com/DreAllDay] YouTube [youtube.com/dreupt] Work On Your Game Podcast is at: WorkOnYourGamePodcast.com Apple Podcasts | SoundCloud | Spotify | Stitcher | Google Play | Overcast | Pocket Casts | Blueberry | Player.FM

Note: The time signatures [00:00] below indicate the start of a question if you'd like to skip to a particular one of interest in the audio file.[00:21] - Q: Why was Zechariah “punished” for questioning God, but others- Gideon- were not?[01:58] - Q: How old do you believe the earth is? If man has been here since the first week, did we coexist with dinosaurs?A: Based on the genealogies recorded, 6-10K years old. Yes, according to Gen 1:24-31 God created dinosaurs and man on the same day living together. A fossil record also supports both man and dinosaur living together.[08:58] - Q: Where do animals go when they die?A: See Eccl 3:21 which alludes to the concept of the spirit of man and beast. Rev 21:6 notes that we will be fully satisfied in heaven. Book suggestion by Randy Alcorn “Heaven”[12:01] - Q: Do you have any suggestions on Bible reading programs for the start of the new year? What works, what doesn't, etc? And how do you guard against this discipline becoming just a mechanical exercise?A: Read what you’re in the mood for from the bible to keep yourself engaged.[14:29] - LIVE AUDIENCE Q: Why is demon possession primarily mentioned in the New Testament versus the Old Testament?[15:20] - LIVE AUDIENCE Q: Do you think there is anything the church has failed to do with our societal confusion with sexuality and gender confusion situation?A: See the excellent sermon from Pastor Jeremiah on homosexuality and how we’re to respond as Christians. [22:01] - Q: Short-term vs long-term missions work, what the right balance between the 2 should be, when does helping sometimes hurt (in the case of short-term trips being more about the people going than the ones being served, a team coming in with their own agenda rather than local partnership... etc).[25:50] - Q: After a spouse dies, does the surviving spouse love in the same way again? If there is another love, will it be the same or will it be a different love?[27:51] - Q: Why do you think church people struggle with those who might not be led by the same life choices? Ex (view-meaning) married people to singles: When are you going to settle down and marry? or Parents to Newlyweds: When are the babies coming? Maybe that isn't where the Lord is leading.[29:10] - Q: When I'm struggling with a life situation where God doesn't seem to be answering, why do people tell me, "you just need to have more faith"? It just makes my pain worse.A: It’s not about the amount of faith you have, but whom you have your faith in. See Matt 17:21[31:24] - Q: In Job 38:7 the Bible says the morning stars sang together. Jesus and Lucifer are both referred to as "the morning star" in Revelation and Isaiah, so who is being mentioned here?A: The morning star in this context refers to God’s angels in a general sense, no specific angel or person. Job 38:7 specifically is a reminder to Job that He is God and we are not![32:51] - Q: What is the church's response on protecting kids from sexual immorality NOW in this sex driven culture? Some possible ideas; promote early marriage to avoid temptation? Also what can parents do to help?A: Parents are the disciple-makers of their children. The source of authority is always God’s Word and it’s the parents’ responsibility to sow God’s Word into their own children’s hearts.[35:45] - Q: Do you think today’s church has replaced Israel?"A: No, see Romans 11[37:01] - Q: What was the reason/symbolism/significance of baptism when JTB was baptising? Was baptism a new thing? How did the aspect/act of getting baptized help? Repentance of sins was encouraged. What did the priests/sanhedrin/pharisees think about JTB doing this? How did JTB create baptism? Was he the first or was this a new thing?A: John’s baptism was for repentance and to prepare the way for the Messiah, see Acts 19:4 and Luke 3.[39:52] - LIVE TXT Q: When we pray, are we only to address God the Father, or can we also pray to Jesus and the Holy Spirit?A: We are praying to God the Father in Jesus’ name while the Holy Spirit also prays with us.[40:36] - LIVE TXT Q: Who / what are angels?A: Eternal beings that God created for His glory.[41:35] - LIVE TXT Q: What are your thoughts about people who claim to cast out demons or perform exorcisms?A: See Eph 6[42:44] - LIVE TXT Q: Luke 11:12-14 tells of Jesus cursing the fig tree for not having figs. However, it was not fig season. Why would Jesus do this? How is this different from Christians not having a specific spiritual gift, such as teaching? Are we still expected to teach?A: The Holy Spirit gives gifts as God provides them. See the sermon on the fig tree from Pastor Jeff as we studied the book of Mark.See James 3 on a warning to teachers and a fantastic sermon on this topic by Michael Wolski.[44:36] - LIVE TXT Q: Due to abortion being a so controversial, and in my opinion a human rights issue, ...1. what does the Bible say about pre-born life? (Psalm 139, Jeremiah 1:5). 2. The church does need to speak truth in love, but is this an instance, like slavery, where we need to get more involved directly?A: This is a modern day version of child sacrifice to demons as outlined in the Old TestamentAny question that was missed due to time constraints during the service Pastor Jeff will address the answer on the blog.Sermon Notes (PDF): BLANKHint: Highlight blanks above for answers! Small Group Questions (Whole Group):Review the questions submitted above. Discuss any of these that stuck out to you, or that maybe your group finds particularly interesting.Breakout Questions:Pray for one another!

Full Show Notes - https://clovis.show/holiday-recovery-and-overdoing-things-live-ama-51/ I Am Clovis Free 7-Day Trial - iamclovis.com/start Topics Covered: 7:15- Here's something I noticed over my holiday… 10:02- People constantly compare themselves to others… 14:09- The obesity epidemic begins with Mindset! 19:28- Alcohol stunts fat burning. Here's why… 20:07- How to Recover from the Holiday Feasts… 25:27- Therapeutic modalities… Don't overdo it! 31:25- FB Check 31:27- Commenting on Comments: “#biochem” 32:04- Q: “After a fast will exercise deplete the rest of the glycogen?” 34:14- Sometimes I don't practice what I preach, and I pay the price… 26:21- Commenting on Comments: “I ate a bite of a regular snickerdoodle cookie and my stomach blew up like a balloon!” 36:32- Commenting on Comments: “I don't mean to,, but I usually go about 16 hours between dinner and the next day's brunch” 38:40- Commenting on comments: “I ate badly at work and felt leg pains right away, but my gut handled it well!” 39:18- Q: “How many hours should you fast going into a workout?” 42:45- Commenting on Comments: “I was out of town for a week, and ate approve foods, but didn't hit my macros…” 43:08- Commenting on Comments: “A lot of time I think we feel like we should “push through” while fasting etc.” 46:07- Commenting on Comments: “I worked in the ER last night and went 12 hours without eating. All my co-workers were suffering, and I was just fine!” 47:47- I'm figuring out how to make all this work in THAILAND 50:07- Q: “Is the RP diet dangerous, or just not going to get the fat loss results people are looking for?” 57:18- Commenting on Comments: “I don't normally have a problem, but friday night the waitress refused to make substitutions for me” 59:37- Q: “How do you feel about tattoos post becoming Clovis?” 1:01:38- Update on some BIG things I'm working on… 1:04:42- Wrap Up! --- Support this podcast: https://anchor.fm/theclovisculture/support

In Episode 83 of the Bright Planning Marketing Podcast, Catherine answers some questions that have been coming down the pipeline about the upcoming Signature Brand Story Program. Here are a few questions and answers for the show notes. Listen to learn more! Q: After enjoying this program, what will you walk away with? A: You will have a team of creative writers working with you, giving you feedback about your signature brand story and supporting brand narratives to help you create three other brand campaigns and a story-driven marketing plan.The power of story on your bottom line is undeniable, so it’s valuable to know how to get your story out there and connect with your audience on an emotional level. Q: Is this just about learning storytelling? A: No, this is not just about writing The Hero’s Journey. If you want to learn the basics of how to tell a story, Catherine will gladly post that information for you for free in her blogs. But the Signature Brand Story Program is designed to teach you how to stand out. Q: Who is Signature Brand Story for? A: Our program is accessible for every type of business, budget, schedule and location. It’s also the perfect opportunity for those who might not have the budget to hire their very own marketing agency. Q: Who is this program not for? A: If you don’t have a few hours a week to devote to this program right now, it might not be the right fit for you. Full course details released at https://www.brightplanning.com/story/ on July 15, 2018. Sign up before July 15, and you will get the first class of the program for free! You don’t have to enter your credit card or anything. No strings attached. Everyone has the right to learn this and have access to this. You can finish the program in 6 to 8 weeks. https://www.brightplanning.com/story/

LANGENBERG on: - Facebook: www.facebook.com/Langenberg-201247216842 - SoundCloud: @langenberg HOW I MET THE BASS on: - Facebook: www.facebook.com/howimetthebass - Twitter: www.twitter.com/howimetthebass - Mixcloud: www.mixcloud.com/HowIMetTheBass 3 QUESTIONS to LANGENBERG: Q: Your mix is a journey from the past to the present. Why did you pick these tracks? A: This mix is more a journey from the past to the present and back again. But to be honest, I haven chosen more tracks from the past, which are in my eyes kinda timeless. I just love every single track and I played all of them regulary in my sets over the last 15 years. I also tried to showcase different musically styles which could work together in pure harmony. Q: You´ve recently released your album "Paradise Sold" together with Steve Bug. How do you both usually team up in the studio for common productions? A: We usually meet at Steves studio and then just see what happens. We build things up from the scratch. Our ideas often match perfectly, that´s why we have a great workflow and a lot of fun making music together. Q: After the album release, what´s coming later in 2018? A: There is another longplayer in the pipeline. I sadly can´t speak about it right now as it´s still some kind of a secret but I can´t wait to spread the news quite soon. I also did some remixes which will see the day of light in 2018. I just finished a mix for Steve Bug and our good friend Clé.

In this special episode, NBT client Ryan Baxter takes over the mic to ask Dr Tommy Wood, MD, PhD, some excellent questions around fuelling for Obstacle Course Racing (OCR). Whilst Tommy’s answers are somewhat specific to OCR, all athlete may find some helpful tips here. Below are the questions that Ryan asked, and a summary of Tommy’s response. Q: Diet can be like politics or religion, how do you effectively communicate your ideas about how athletes should fuel? Be honest about the fact that there is more than one way to skin the cat Start with real food - eliminations and diet subtypes are secondary It’s OK to supplement if needed Q: What is the most common problem you see when it comes to nutrition and athletes? Undereating and underfuelling Worrying too much about the minutiae Thinking they can eat whatever they like because they exercise Focusing too much on supplements without wanting to get the basics right You need to figure out if you’re somebody that should worry *more* or less about their nutrition Most of the people I work with often need to worry less Over-restriction Most “average” people need to worry more Q: As far as day to day nutrition what do you think that should look like? Any specific macro recommendations? This assumes no goal for changes in body composition Eat 120-160g of protein per day, in 3-4 meals For OCR athletes, I’d eat at least 1g/lb carbohydrate per day Depends on intensity and can be cycled by day The rest should come from fat, from whole food sources Q: Chris Masterjohn just posted two videos [1, 2] on fueling athletic performance with carbs vs fats.  My overall interpretation of his analysis was that he feels that if you are doing intense exercise you need to be fueling with carbs.  What are your thoughts on the carbs vs fats debate. Masterjohn has nicely presented the evidence to answer a question that should be obvious but sadly has generated a lot of debate. Simplistically, you need to right fuel for the given exercise or intensity, and if you want to be regularly performing at glycolytic activities, you should be eating carbohydrates. You can still do glycolytic work when restricting carbohydrates, and it may help to mitigate the downregulation of glycolytic pathways, but your absolute performance will probably drop. If you’re restricting carbohydrates, *why* are you doing it? Metabolic health? If so, focus on that rather than performance. “Fat adaptation”? Can be achieved whilst also eating carbohydrates! Fat oxidation rates increase with VO2Max. Q: Our team is very diverse both in age range and fitness.  We have people who are in their teens and up and we have people who are beginners to those who race in the elite class.  Do you have recommendations about how to someone might go about finding the right nutrition for themselves? An appropriate (and good) multivitamin is usually a good idea Start with the rough recommendations above Older people (40-50+) may need more protein If still hungry, eat more! If poor recovery, or weight loss despite not feeling hungry Eat more carbohydrates Increase calorie density of foods If regular GI symptoms (diarrhoea, bloating etc), consider a period of elimination of the main potential culprits: Grains, dairy, soy, eggs FODMAPs If this is beneficial for you - do more digging! Q: We have some vegetarians on the team, would you suggest anything specific for them? Don’t fall into the typical vegetarian traps Not eating vegetables Not eating fish (if not vegan) Eating “faux” meat Making bread and cheese dietary staples Don’t usually have as much of a problem eating enough carbohydrate Make sure you get enough protein (may need to increase intake to compensate for lower essential amino acid intake) Controversial May only be necessary if trying to maximise muscle mass Q: Do you have any supplements that you would recommend every athlete take or is supplementation an individual recommendation? Creatine Vitamin D (if levels are low) Citrulline and beta-alanine for repeated HIIT/Sprint/higher-rep weight training performance Caffeine and nitrates (beetroot shots?) restricted the rest of the time and then used as an ergogenic aid Q: Everyone always focuses on macronutrients when it comes it nutrition, but what about micronutrients?  Should we focus on them as well?  Can you talk about how they might affect your athletic performance? Micronutrients are essential for all the basic synthetic and enzymatic functions in the body. B6 for red blood cell production Multiple B vitamins for various parts of energy production Copper for proteins involved in iron absorption Copper, zinc, and selenium for enzymes involved in handling oxidative stress Zinc inhibits copper uptake Many athletes both zinc *and* copper deficient Selenium and iodine for thyroid function Chris Masterjohn series Q: I think every athlete knows about the importance of staying hydrated, but do you have any recommendations when it comes to hydrating during training or racing?  Should we be drinking a specific amount on a set schedule or should we just be mindful of how thirsty we are? All the best evidence says you should just drink to thirst. Tim Noakes “waterlogged” - documents the adverse effects of hyponatraemia in marathon runners and US Army when trying to stay “hyper hydrated”. Where it has been studied, the people that perform the fastest at longer distances (IRONMAN triathlon or ultramarathons) tend to lose the most amount of bodyweight (i.e. are the most dehydrated). Maybe genetic or involve other factors, but suggests dehydration is not the limiting component. Q: OCR is a unique sport that combines lots of different aspects of physical fitness, so you think there are special fueling requirements for OCR athletes? OCR typifies the need for metabolic flexibility - the ability to utilise all substrates at the right time, and switch between them. Overtly restricting one macronutrient is unlikely to be beneficial Cycle training intensities/modalities and fuel appropriately to get the best of all pathways. Q: We have a coach who likes to push us pretty hard over the course of a 2hr class.  As an example, his warmup was a burpee ladder which essentially amounted us doing 15 minutes of burpees. And that is the warmup, how should we fuel for training sessions like this like this? Should we fuel beforehand/after/both? I don’t think most people need intra-workout nutrition for this kind of session. Unless struggling to maintain weight or want to gain muscle mass Consider small amount of carbs and amino acids (as during a race) Get a real food meal in as soon as feasible and comfortable Can use a shake if you need more calories or protein or will be a long time before you can eat. Not essential Liquid calories not recommended unless failing to get enough from food. Q: OCR races can vary greatly in distance, there are some that are 5k in distance all the way up to ultra-endurance races that last 24 hours. Of course, we are doing a lot more than just run during these races. When should we start concerning ourselves with intra-race nutrition? What would you suggest? Probably don’t need intra-race nutrition unless going over 2-3 hours Greater dependence on fat-burning/aerobic pathways at that distance Combination of slow-digesting carbohydrate and some amino acids UCAN, PHAT FIBRE, oats, sweet potato powder MAP, BCAAs, protein powders Fats for longer efforts if tolerated Can be real-food based Nuts (macadamias are popular) and seeds (i.e. chia) Pemmican NAC or glutathione for much longer efforts (i.e. 24h races) Q: After a tough training session or race, we all want to recover as fast as possible to get back to training or racing.  Rest is important as is mobility etc, but is there anything from a nutrition perspective we can do to recover faster? Depends on how soon you want to/need to recover Antioxidants Cold baths Don’t eat crap food and minimise the post-race beers Eat enough protein If you tend to be nauseated or get GI symptoms after races, consider not eating for 2-4 hours afterwards to give the gut a break.     If “fat adapted”, your body should be better able to handle this Q Are there signs or symptoms that we might not be fueling properly? What do you see in practice when athletes are not fueling correctly? Poor sleep Fatigue Slow recovery and soreness Low libido Here’s the outline of this interview with Ryan Baxter: [00:01:51] Get this kid some carbs! [00:02:13] The Loft private Facebook group. [00:06:10] FDN: Functional Diagnostic Nutrition training. [00:07:49] Behaviour change. Podcast: How to Create Behaviour Change with Simon Marshall, PhD. [00:10:19] Testing currently utilized by Nourish Balance Thrive. [00:11:37] Insulin. Podcast: Poor Misunderstood Insulin with Dr. Tommy Wood. [00:13:03] Mindfullness. Podcast: How to Think Yourself Younger, Healthier, and Faster with Dr. Ellen Langer, PhD. [00:14:29] Nutrition recommendations for OCR. [00:15:58] 120 - 160 g PRO, 1g CHO per lb of bodyweight? FAT? [00:19:28] Net vs total CHO, fibre. [00:20:30] YouTube: Carbs and Sports Performance: The Principles and Carbs and Sports Performance: The Evidence with Chris Masterjohn, PhD. [00:25:31] Podcast: Metabolic Flexibility with Chris Kelly. [00:33:47] Pre/during/post training nutrition. [00:35:25] Dr Tommy Wood's Nutrient-Delivery Smoothie. [00:35:42] Wild Planet sardines. [00:37:56] Nutrition for Spartan Beast and Ultra Beast events (~6 hours). [00:39:47] UCAN and Phat Fibre. [00:39:57] Catabolic Blocker. [00:41:04] Pemmican. [00:41:18] 100-200 kCal per hour. [00:41:38] NAC. [00:42:49] Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets. [00:44:01] Justin's nut butters. [00:44:28] Pro Bar Mixed Berry. [00:45:00] Primal Kitchen’s bars and Ben Greenfield’s Nature Bite bars. [00:45:48] Supplements. [00:46:13] Creatine. [00:46:29] Vitamin D (test 25-OH-D). [00:46:59] Citrulline and Beta-Alanine: Why and How You Should Supplement with Creatine and Beta-Alanine. [00:47:12] Caffeine. [00:47:26] Nitrates, e.g. beet shots. [00:49:10] Nourish Balance Thrive Highlights email series.

BRITTA ARNOLD on: Facebook: www.facebook.com/Britta-Arnold-164024706974110/ SoundCloud: soundcloud.com/britta-1 HOW I MET THE BASS on: - Facebook: https://www.facebook.com/howimetthebass - Twitter: https://twitter.com/howimetthebass - Mixcloud: https://www.mixcloud.com/HowIMetTheBass 3 QUESTIONS TO BRITTA ARNOLD: Q: As the festival summer is already gone now: which was the biggest „night to remember“ for you? A: I had a lot of big nights. For example the Fusion Festival as I played on the main stage („Turmbuehne“) and it was so amazing! Still getting goosebumps when I think back on it. And for sure the Garbizc Festival in Poland was a highlight too aswell as the Kater birthday at KaterBlau Berlin. I really had a perfect festival summer with crazy nights and days. Q: Which was the track that inspired you most the past years? A: Oh there were so many great tracks from great artists. Denis Horvat is one of the best for me. Actually I love all of his productions, especially „Flawless“ and „Cedevita“. Also I´m a big fan of the productions from Sascha Cawa and Marcus Meinhardt. Q: After having your latest single release on KaterMukke this year - what´s coming up next? A: End of October 2015 there will be a Heinz Music Compilation and I’m proud to be a part of it. Also I finished an EP with Lee Jones and I´m working on a new Katermukke release with Sascha Cawa and Dirty Doering. Other tracks are finished too but I´m not sure yet where they will be released.

SABB on: Facebook: https://www.facebook.com/sabbDJ SoundCloud: https://soundcloud.com/sabb HOW I MET THE BASS on: - Facebook: https://www.facebook.com/howimetthebass - Twitter: https://twitter.com/howimetthebass - Mixcloud: https://www.mixcloud.com/HowIMetTheBass 3 QUESTIONS to SABB: Q: You moved to Zurich few months ago. Was it for the music? A: One reason was music too, but the main reason was my girlfriend. Q: What was the most mindblowing gig you ever played? A: There are many mate.. I can´t stick out one like that. Q: After releasing on great labels such as Moon Harbour or Noir Music – what can we expect soon? A: I am preparing an EP for Get Physical and another EP is coming on Glasgow Underground.

Ep#16: Orna Ross and Joanna Penn answer members' questions on writing, publishing and promoting books. Here’s the questions posed to Orna and Joanna this month: Q: I’m toying with the idea of using Facebook ads for 1) collecting email subscribers by offering some free content and 2) promoting my books directly. I’ve been through Mark Dawson’s 3 free videos and probably have enough information to try this .. should I do it? Q: Google Play: What is it? Should I put my books in there or not? What royalty revenue could I expect? Q: Now that I’ve published my first book, I am getting contacted by book promoters who promise to publicise my book for a fee. How can I tell which are effective and which are not? Q: After hitting some technical problems loading my books onto Ingram Spark, I missed the promo offer (open to everyone). Can you advise when and if a new offer for Alli members will be launched soon? Q: When hiring a proofreader is it best to engage them for two sets of proofreads – digital and print or just digital? Q: As a self-publisher/writer should I purchase my ISBN’s directly from Bowker? I see there are other sites offering ISBN’s for less money, but are they legitimate? Q: Are there any book cover designers available who can format a color design for a modest book who do not charge lots of money to do so? Q: How can I get review copies of my book at a discount? Q: What publisher would you recommend to do a self-published non-fiction book that has both black and white and color pages? Our weekly Self-Publishing Advice broadcast is brought to you by ALLi, the Alliance of Independent Authors. This Member Self-Publishing Q&A is one of four regular shows, which include a more advanced salon, a beginners' salon and a special guest highlight presentation from the Indie Author Fringe, ALLi’s free online author conference. Find more author advice, tips and tools at our self-publishing advice center, www.selfpublishingadvice.org. And, if you haven’t already, we invite you to join our organization and become a self-publishing ally. You can do that at www.allianceindependentauthors.org. Now, go write and publish. About your hosts Joanna Penn is a New York Times and USA Today bestselling thriller author, as well as writing non-fiction for authors. She is also a professional speaker and entrepreneur, voted as one of The Guardian UK Top 100 creative professionals 2013. She spent 13 years as a business IT consultant in large corporations across the globe before becoming a full-time author-entrepreneur in September 2011. Connect with Joanna on Twitter @thecreativepenn Orna Ross launched the Alliance of Independent Authors at the London Book Fair in 2012. Her work for ALLi has seen her named as one of The Bookseller’s “100 top people in publishing”. She also publishes poetry, fiction and nonfiction, and is greatly excited by the democratising, empowering potential of author-publishing. Connect with Orna on Twitter @OrnaRoss

Q: After this pullback, assuming you had none of the names on your portfolio list, which stocks would you recommend scaling into with a first tranche right now? Q: Lots of talk about an iWatch Q3 for holidays, etc. and maybe more, but the talk is just that, Q3 and Q4. You still confident of a pop by July? Q: Hi Cody, I noticed that you trimmed both GOOG and GOOGL. How do you value the class A and C shares? Q: Got this question on Scutify.com: “How would you suggest someone youngish with, say, a few hundred or a few thousand dollars to put into gold or silver and looking to build a longterm position in some precious metals get started?” Q: What can you imagine FB becoming in the next 3 to 5 years? Q: Feet to the fire, with the Fed minutes just released – do you think we may have the start of a bottom on this latest pullback and will this bounce we are currently seeing being sustained?