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Want to be coached by us? Apply now to join our next client intake www.fitfemaleproject.com and follow us on Instagram @fitfemaleproject1. **Orlaith** - Can I scan the QR code in the Good Bite recipe book to input my meals into MyFitnessPal instead of entering everything manually? Also, can I substitute dumbbell RDLs for a barbell in my lower body workout? 2. **Emily ** - What are your thoughts on Whoop bands? I'm considering replacing my Apple Watch but unsure which option to choose. 3. **Eimer** - Is it okay to take longer than the 60-second rest period if I feel like I need more recovery as I increase my weights? 4. **Vicki** - What are some of your favorite recipes, and who do you follow for food inspiration? 5. **Rachel ** - I've been taking progress photos over the past six weeks. Can you see any differences in my lower body, or do I need to make changes? 6. **Sarah** - Any tips for not feeling exhausted? I'm sleeping well but feel more tired after a few days off work. 7. **Shireen** - I'm getting back to the gym after moving and taking 2-3 weeks off. Where should I start? 8. **Sam C** - I just need some words of encouragement! I feel fitter and stronger, but progress feels slow, and the scales aren't moving much. 9. **Valeria** - My weight isn't changing much, but people say I look leaner. Could my sleep and bloating be affecting my progress? Any advice? 10. **Mary** - I've fallen out of the habit of logging food but still hitting my steps and workouts. Should I keep tracking, or is it okay to take a break? 11. **Aisling** - Can we lower my calories to help reduce snacking? Also, should I stop keeping wraps in the house if I tend to snack on them, or should I focus on better snack choices instead? 12. **Stacey** - After a less nutritious week while traveling, should I focus more on a stricter diet or getting in more training sessions now that I'm back? 13. **Sarah** - Does it matter when I add protein powder to oats? Will high heat affect its nutritional properties? 14. **Christine** - What's the best way to stop stress snacking? I keep reaching for little snacks, especially dried fruit and Nutella. 15. **Bethan** - What's the best timing for eating protein and carbs before and after a workout? I usually train fasted and eat straight after—does that affect fat loss and muscle building? 16. **Ann-Marie** - My weight is staying the same, but my dress size has dropped, and I look more toned. How can I get the scale to move down?

Follow us on Spotify, Instagram & TikTok @fitfemaleproject Want to be coached by us? Apply now www.fitfemaleproject.com - **Orlaith**As someone building muscle:** Best treat to have daily or weekly? - **Nikki:** Do I need to stay under my carb goal if I eat a lot of fruit? - **Sam:** How can I manage cravings and low energy before my period? - **Bernadette:** Is doing extra upper body sessions okay if I can't do lower body? - **Emily:** Does heating creatine affect its effectiveness? - **Sarah:** What's a normal daily weight fluctuation? - **Vickie:** What are your favorite gym wear brands? - **Sugitha:** How do I stay motivated when my weight goes up? - **Niamh:** Can I swap dumbbell RDLs for barbell as I've maxed out at 20kg? - **Valeria:** Why didn't my weight change despite following the plan and having my period? - **Stacey:** What will my maintenance calories be when I hit my goal? - **Aimee:** Should I do extra reps or increase the weight if I can do more reps? - **Maria:** Is 15k steps and an hour of cardio enough? Should I mix it up? - **Anna:** Why do I feel leg raises in my hip flexors and quads? - **Emilie:** What exercises help with a stiff neck from sitting at a desk all day? - **Michelle:** Why do I still have belly fat? - **Amy:** What are your thoughts on fasting? - **Christine:** What's the healthiest milk for coffee?

Ever wonder why rehab constantly leaves you stuck and frustrated? In this episode, we break down why traditional rehab often stops too soon, leaving behind compensation patterns that limit performance and increase injury risk. We dive into how to assess, correct, and build lasting strength across ALL levels, from desk workers to pro athletes.  Join The PSL1 Waitlist Now For An Exclusive Discount. Learn more at https://www.pre-script.com/psl1 FREE Coach's Field Guide: https://www.pre-script.com/coachs-field-guide We've got a new sponsor! Marek Health is a health optimization company that offers advanced blood testing, health coaching, and expert medical oversight. Our services can help you enhance your lifestyle, nutrition, and supplementation to medical treatment and care. https://marekhealth.com/rxd Code RXD Don't miss the release of our newest educational community - The Pre-Script ® Collective! Join the community today at www.pre-script.com. For other strength training, health, and injury prevention resources, check out our website, YouTube channel, and Instagram. For more episodes, subscribe and tune in to our podcast. Also, make sure to sign up to our mailing list at www.pre-script.com to get the first updates on new programming releases. You can also follow Dr. Jordan Shallow and Dr. Jordan Jiunta on Instagram! Dr. Jordan Shallow: https://www.instagram.com/the_muscle_doc/ Dr. Jordan Jiunta: https://www.instagram.com/redwiteandjordan/ Why rehab leaves you weak and in pain (00:00:00) The biggest problem with traditional rehab (00:03:00) Why most rehab stops too soon (00:06:30) Compensation patterns: The hidden reason you're still struggling (00:10:45) How to assess movement properly (00:15:20) The gold-standard approach to building function (00:19:50) Why bilateral exercises aren't the fix (00:24:30) The case for unilateral training in rehab (00:29:15) Core stability: The foundation of real rehab (00:34:40) Fixing upper body mechanics: Scapula & shoulder function (00:39:10) Lower body rehab: Hip rotation, lunges & RDLs (00:44:25) Real functional training vs. gimmicks (00:49:50) Strength coaches vs. rehab pros: Who's doing it better? (00:55:00) How to actually make rehab work long-term (01:00:20)

Cara – Why the one-leg leg press? Also, when I get DOMS, I feel more tired, hungry, and cranky. Is this normal? What can I do to ease it?  Saffi – How can I track food and plan workouts when I'm moving around a lot and staying in different places?  Dierdre – I started on the 17th. Does that mean my check-in week is Monday to Sunday, even though the questionnaire runs Wednesday to Thursday?  Eimer – What's the difference between dumbbell RDLs and barbell RDLs?  Emily – I hit 100kg on the leg press but can only do it if I don't start right at the bottom. Is that okay, or is it ‘cheating'?  Emma – I've been extremely tired despite getting 8 hours of sleep and eating well. I've ordered magnesium but not sure if it will help. Any suggestions besides getting bloodwork done?  Bethan – My weight has stayed the same for the past week, but I feel better in my clothes. Can weight stay the same while building muscle and losing fat?  Sugitha – When and how should I return to exercise after illness?  Lucy – Is it really possible to lose fat and gain muscle at the same time?  Kelly – I feel hangry in a calorie deficit. Is this normal, or could it be menopause symptoms?  Valeria – I'm fasting for Ramadan. What's the best way to break my fast and structure meals around workouts?  Sam C – What are your thoughts on using wrist weights while walking?  Niamh – For Phase 11 cable step-ups, I've been adding 20kg resistance. Is this okay?  Julia – I do home workouts with one PT session using heavier weights. Would I get better results at a gym?  Samantha – Should I log the total weight or just one dumbbell when tracking workouts? And for unilateral exercises, do I log total reps or per side?  Stacey – I'm not hitting my protein target and struggling with low-carb/low-fat options. Should I add a protein powder?  Anna – How should I position myself for the barbell bench press? I keep hitting the hooks when pressing up. Also, the cable biceps curl hurts my wrist—what attachment should I use?  Elaine – For dumbbell hip thrusts, I'm using 15kg and don't feel challenged. Should I get a dumbbell strap to hold two weights?  Annabel – What's the best dark chocolate to buy? What's your take on Medjool dates?  Emily – My wrists feel weak when doing push-ups and holding dumbbells. Are there exercises to strengthen them?  Christine – I struggle with getting enough protein due to a busy lifestyle. Any quick, portable solutions? Also, how do I log meals when eating from a work cafeteria with unknown calories?  Francesca – I've hit a weight loss plateau despite mostly sticking to my plan, aside from five off-track days in the last month. Any advice?

EPISODE SUMMARY Warrior woman, let's talk about a game-changer that no one in women's fitness is talkin' about. You're training hard—squatting, deadlifting, doing RDLs—but your glutes aren't growing, your legs aren't getting stronger, and your back or knees feel like they're taking the hit. So, what's going on? The answer isn't what you think. It's not your glutes. It's not your legs. It's your feet girl. Your feet are the foundation of every single movement you make in the gym. If they're weak, tight, or unstable, your body compensates—which can lead to knee pain, hip issues, and a botty that won't grow. In this EP, I'll break down why your feet matter and how you can train them for stronger lifts, better muscle activation, and pain-free movement. This is the missing piece girl. And once you dial it in? Everything changes. WHAT YOU'LL LEARN IN THIS EPISODE: The connection between foot strength and muscle activation (why weak feet = weak glutes) Why knee pain, hip pain, and even lower back pain often start in the foot How improper foot positioning negatively impacts your squat, deadlift, and RDL progress The 4-phase foot training protocol that will transform how you lift The exact drills you need to build strong, stable feet for better lifts, running and jumping POWERFUL QUOTES FROM THIS EPISODE: "Weak feet? Weak foundation. And if your foundation is weak, your lifts will never be strong." "Your foot isn't just a thing that goes in a shoe. It's your connection to power, strength, and movement efficiency." "If you want bigger glutes and stronger legs, you have to start from the ground up. Literally." "Your squat and deadlift don't start at your hips. They start at your feet." "Training your feet isn't sexy… but neither is knee pain, hip pain, or stalled progress." HOW TO APPLY THIS TO YOUR TRAINING Start Training Barefoot – Remove your shoes during lifts to create awareness of your foot placement and pressure distribution. Think of your foot as a tripod—big toe, little toe, and heel—press evenly through all three points. Strengthen Your Feet – Incorporate foot-strengthening exercises (toe yoga, calf raises, foot mobility drills). Weak feet = weak lifts. Focus on Midfoot Activation – Learn to push through your midfoot during lifts. This helps activate your glutes properly and prevents compensations up the chain. Slow Down Your Lifts – Quality over speed. Own your tempo and stay grounded through the entire range of motion. READY TO LEVEL UP YOUR LIFTS? Try this: Next time you train your lower body, go barefoot and focus on your foot connection. DM me on Instagram (@amykatebowe) and tell me what you notice. If this episode helped you, share it with a friend and subscribe to The Warrior School Podcast so you never miss an episode. Let's build the body you love—starting from the ground up.

Brought to you by Perform Better Check out the CURRENT SALE at PerformBetter.com Highlights of Episode 396   The StrengthCoach.com Coaches Corner with Coach Boyle We spoke about: The problem with Romanian Deadlifts Progressing the SLDL Warm up differences between adults and athletes Force System updates at MBSC Maximizing the Member Experience with Naamly Brought to you by Naamly is the member experience platform for modern training gyms - It puts all of your communication with your members in one place, allowing you to keep track of that communication, so important for retention.  Sumit Seth tells a story about a plumbing incident he had and the lessons learned about why it's important to outsource.   Thanks for Listening! 

Want to be coached by us? We help women unlock their full potential by providing expert guidance in fitness and nutrition. We aim to demystify weight training, simplify healthy eating, and coach women to feel confident and in control of their health and wellness journey. Head to www.fitfemaleproject.com to enquire or @fitfemaleprojectQuestions:1. **Shireen**    - How can I manage food cravings before my period?     - Is sweetener worse than honey, or is it fine to use daily?     - What's clear protein, and is it a good alternative to shakes?2. **Orlaith**     - What's the best collagen supplement?     - How can I increase my barbell shoulder press weight over time?3. **Valeria**     - How can I improve my pull-ups?  4. **Jackalyne**     - Why do I have back pain during RDLs?     - Is 100g of protein enough for a vegan diet?  5. **Aisling**     - Is it normal for one arm to be weaker in shoulder presses, and what can I do about it?6. **Claudine**     - How can I get steps in when the weather is bad?  7. **Debbie**     - Why is my weight fluctuating this week?  8. **Rachel N**     - Should I focus on losing a few pounds or toning for better results?  9. **Abi G**     - Is it okay to alternate between gym and home workouts?  10. **Sarah**      - Why haven't I seen changes despite logging well?  11. **Franceca**      - How can I stop going over on fats?  12. **Danielle**      - Do I need to eat all my daily carbs if I'm not hungry?  13. **Katie**      - Can I substitute exercises if the gym is busy?  14. **Sam **      - Will losing fat get rid of a double chin, or is it genetic?  15. **Emily**      - Why are barbells better than dumbbells?      - Should I track low-calorie squash?  16. **Lucy**      - Should I add exercise calories back to my daily target?  17. **Emma, Paula**      - Do I need DOMs to know I've worked hard enough?  18. **Sarah**      - Should I switch to gym workouts if I join a gym?  19. **Ann-Marie**      - What gloves do you recommend?  20. **Bobbie**      - Should I work out with DOMs or wait until they're gone?  21. **Maria**      - Is Willpowders protein a good option?  22. **Annabel**      - What books do you recommend on nutrition, health, or mindset?  23. **Donna**      - How closely should I stick to my macro targets? 

In this episode of the Pacey Performance Podcast, Nick Court, Johan Lahti, and Matthew Bourne discuss strategies for reducing hamstring injury risk in elite football players, emphasizing the importance of individualized training, eccentric conditioning, and movement mechanics. Despite advancements, hamstring injuries remain prevalent due to the increasing demands of high-speed running and eccentric contractions in sports. Eccentric training, particularly the Nordic hamstring exercise, has proven effective but remains underutilized due to compliance challenges and limited preseason time. Incorporating exercises like single-leg RDLs, hip extensions, and inertial training can further strengthen hamstrings and reduce injury risk. Proper sprint mechanics and balanced strength between the iliopsoas and hamstrings are critical. Faulty mechanics, such as excessive backward thigh movement, can increase strain on the hamstrings. A multifactorial approach, combining practical assessments, running kinematics, and targeted exercises, is essential for addressing individual risk factors and improving movement efficiency. Injury prevention also requires tailoring rehabilitation to each athlete's needs, using tools like handheld dynamometers and pulley systems to assess hamstring strength and endurance. Movement constraints, joint torque, and muscle-tendon junction adaptations should be considered in rehabilitation plans. Training programs must balance high-speed running exposure, eccentric conditioning, and varied running techniques to enhance stiffness and reduce fatigue-related risks. The podcast concludes that effective hamstring injury prevention relies on individualized strategies, incorporating both scientific evidence and practical tools, to address the unique demands and risks faced by elite athletes. These approaches ensure improved performance and reduced recurrence rates. Main talking points: Integrate eccentric conditioning Tailor injury prevention to individual athlete needs Focus on proper sprint mechanics to reduce strain Strengthen iliopsoas and hamstring balance for stability Use single-leg RDLs and hip extensions for strength Assess running mechanics to identify risk factors Incorporate varied running techniques to enhance movement Monitor high-speed running exposure in training programs Improve stiffness and control during fatigued states Use tools like dynamometers to assess hamstring strength Develop structured rehab plans with clear progression Address movement efficiency and biomechanics in prevention.  

Do you want to become a successful personal trainer but struggle with what's the best personal training certification? SUF-CPT is the fastest growing most recognized certification at elite gyms like life time fitness and equinox.Showupfitness.com to start your journey today!Unlock the secrets to building confidence as a personal trainer and creating customized workout plans that resonate with your clients. This episode features Ms. Emma from North Carolina, who candidly shares her transformative journey from uncertainty to empowerment after attending our Atlanta seminar. Gain insights into how Emma's newfound skills are applied to help her roommate Audrey, who navigates the challenges of type one diabetes and potential PCOS, achieve her fitness goals.We dive into the intricacies of crafting workout programs that honor client preferences while addressing unique health needs. Discover the thoughtful process behind tailoring routines that incorporate beloved exercises like RDLs and sumo squats, and creatively adapt disliked ones such as planks and calf workouts. Through Emma's story, we highlight the importance of empathy and communication in understanding what motivates clients and how to make exercise enjoyable and effective.For trainers eager to elevate their careers, we explore advanced strategies for business growth. Learn how to set expectations, leverage social media, and cultivate strong client relationships that foster referrals. We discuss the critical elements of creating successful training businesses, from structuring workout plans to achieving long-term ambitions like opening a gym. Join us for an inspiring conversation filled with practical insights that empower trainers to thrive in the ever-evolving fitness industry.Want to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show! Our Instagram: https://www.instagram.com/showupfitnessinternship/?hl=enTikTok: https://www.tiktok.com/@showupfitnessinternshipWebsite: https://www.showupfitness.com/Become a Personal Trainer Book (Amazon): https://www.amazon.com/How-Become-Personal-Trainer-Successful/dp/B08WS992F8Show Up Fitness Internship & CPT: https://online.showupfitness.com/pages/online-show-up?utm_term=show%20up%20fitnessNASM study guide: ...

We're moving along to hamstrings in the Muscle Series! Your hamstrings are super important for everyday activities like running, climbing stairs, squatting, and more—but how do you effectively train your hamstrings? Sue and Alex dig into proper hamstring training, how to take care of them for the long haul, our favorite exercises, and more. Be sure to download the FREE hamstrings cheat sheet so you can follow along with this week's and next week's episode featuring Cody McBroom! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode! Timestamps: (0:00) About today's episode (0:35) Introducing today's muscle group (2:38) The anatomy, origins, & main functions of the hamstrings (6:51) How we use our hamstrings in daily life (8:12) The visual appearance of the hamstrings (10:57) An alarming statistic (& why it's so important to maintain your physical abilities) (19:37) Ways to take care of your hamstrings in your day-to-day life (23:03) Our favorite exercises for the hamstrings (30:39) Common mistakes & helpful cues for hamstring exercises (40:01) The differences between good mornings and RDLs (41:48) Program design considerations for training the hamstrings (45:41) Rapid-fire listener Q&A (45:45) Q1 - Do hamstrings respond better to high or low reps? (46:59) Q2 - What are the cons of weak hamstrings? (47:22) Q3 - How do I know if my hamstrings are weak? (48:13) Q4 - What exercise works hamstrings the best? (49:40) Q5 - How many times per week should I train hamstrings? (50:50) Wrap-up Additional Resources: Free Hamstrings Cheat Sheet - https://physiquedevelopment.ck.page/hamstrings Hamstrings YouTube Playlist - https://www.youtube.com/playlist?list=PLX764SrJPniRS-P2RLk43_tUKRMEKzUtQ Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://dedicated-artist-6006.ck.page/fdf6fcd8da?utm_source=PD&utm_medium=podcast&utm_campaign=12WeekGluteProgram&utm_id=12WeekGluteprogram Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup Grab a band tee here! - https://shopphysiquedevelopment.com Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2024, Physique Development LLC. All rights reserved.

Here's the link to my FREE Masterclass called “The 6 Secret Fat Loss Strategies to Get and Stay Shredded Without Sacrificing Your Summer Socials!”It's the same tricks I've taught my most successful clients. Make sure to check it out and let me know your thoughts!https://tomthetrainerfitness.com/summersecretsreplay In this weekly live Q&A in Tom The Trainer's Tribe, I answered questions for the members and some of my clients regarding...Since a cut is usually about maintaining existing muscle while losing fat, how much can we lower the intensity of our workouts before the body starts sending signals that it doesn't “need” the muscle anymore? Assuming things like recovery are in check and the person isn't in an extreme deficit and is consuming the proper protein amount.When building muscle concerning “how many reps”, the general advice is to take sets near failure. Does it matter whether or not volume is equated? Does more strength equal maximal muscle growth?What are the most common misconceptions new clients have that you must educate them on before they become successful in their efforts?Pineapple as a carb source. Are there any cons to using canned versus fresh?How does footwear affect your lift?Is there such a thing as “too much cardio”?How do you tell the difference between doms, injury, and random aches and pains that pop up for no reason after exercise?What is suggested for rep ranges based on muscle groups? Such as for the bigger lifts like Squats, Bench, Deadlifts and such it's said to do 5 sets of 5-8 but with smaller lifts like curls, is doing 15-20 more beneficial? Is this even true or is there some truth to this?Proper technique hinging hips for things like Rdls, Upright Rows, etc. Am I using my back too much?Join Tom The Trainer's Tribe and message me the word “coaching” on Instagram at Tomthetrainerfitness or Facebook at Tom Trainer Mouland!Have the best day ever!Tom The Trainer

Want to lose weight or sculpt? If you want to be coached by us send us an enquiry today. www.fitfemaleproject.com or @fitfemaleproject on Instagram. Summary:In this episode, Chelsea and Maz address various questions from their current clients. They discuss the positive atmosphere of the Sculpt and Glow Challenge, form corrections for exercises, the use of mixed grip in RDLs, vegetarian protein options, tracking macros, dealing with mental health issues, and managing soreness after workouts, hunger while lifting heavier weights, staying on track during holidays, navigating restaurant menus, the benefits of protein shakes, postpartum ab exercises, and planning meals to meet macro goals.

“You have to look at everything from the ground up to see if an area needs to be strengthened or mobilized,” says Dr. Josh Sanchez, a sports chiropractor and strength and conditioning specialist, as he breaks down the complexities of anterior knee pain. He emphasizes the importance of a comprehensive assessment, considering factors like muscle strength, IT band syndrome, and overall mechanics. In this episode, Dr. Sanchez joins Brad Miles to discuss running injuries, rehabilitation, and the critical role of strength training for runners. He shares insights from his experience with the Bowerman Track Club Elite and his personal battles with quadricep tendonitis and a fibular stress fracture. Dr. Sanchez emphasizes the need for balanced muscle strength, particularly between the quadriceps and hamstrings, to prevent common running injuries. He offers practical advice on exercises like single-leg Romanian deadlifts and Nordic hamstring curls to target these muscles effectively. This episode underscores the value of a gradual reintroduction to running and a holistic approach to injury prevention and recovery. Dr. Sanchez talks about using the Lever to gradually reintroduce running and focusing on volume over intensity to avoid re-injury. His story highlights the importance of strength training and a comprehensive approach to injury prevention and recovery for runners. Quotes “If your hamstring is weak, if you think about it, you're going to be way out in front. And so that means your arc, the amount of time and amount of tension and load that tendon and muscle complex take is going to be longer and experience potentially more force. So, you're more likely to have anterior shin splints with having weak hamstrings is what I see a lot in clinical practice.” (19:05 | Dr. Josh Sanchez)  “There's a lot of influencers that post: ‘Here's an exercise for this kind of thing,' but you have to look at everything from the ground up  to see like, does this area need to be strengthened or does this area need to be mobilized? And even if a patient or athlete has anterior knee pain doesn't necessarily mean that they have weak hamstrings or quadriceps. They could have a strong hamstring quadricep ratio, but they could still have knee pain. We've just got to figure out where it's coming from.” (23:03 | Dr. Josh Sanchez) “Find someone who works with runners or whatever sport you're in and really break down your mechanics. It's not just about the quads and hamstrings; it could be other things too. Someone can show you how to do exercises like Nordics or RDLs because you need to have stability before you can actually load up the area. If you're all over the place and can't concentrate that force, you won't be effective. That's why machines are helpful to start with.” (36:11 | Dr. Josh Sanchez) Links Connect with Josh Sanchez: https://www.instagram.com/jsanchdc/   https://www.instagram.com/levermovement/  https://www.instagram.com/bradmiles/ https://levermovement.com/ Podcast production and show notes provided by HiveCast.fm  

Ever wondered why your flexibility isn't improving no matter how much you stretch? Discover the secrets behind effective flexibility training that can transform your gymnastics performance. Join us in this episode of the Shift Show, where we unveil a comprehensive guide to boost your flexibility, from targeted screenings to identify muscle tightness or neural tension, to integrating traditional stretches with cutting-edge, evidence-based techniques. Whether you're aiming for perfect splits, enhanced shoulder flexibility, or a more supple back, this episode is packed with actionable insights tailored for gymnasts of all levels and disciplines.Curious about how eccentric overload can revolutionize your training routine? We delve into the science of muscle actions, highlighting exercises like sliders, rear foot elevated split squats, and stiff-legged RDLs, all designed to lengthen muscles and improve flexibility. We also discuss the vital role of foam rolling, stretching, and active drills in reinforcing these new ranges of motion. Plus, don't miss our efficient tips for integrating flexibility training into your daily routine. Get ready to take your gymnastics skills to new heights and stay tuned for our next episode, where we'll tackle injury prevention and prehab strategies.We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show!Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

 1/ AYAX Y PROK. DTS (PROD. KERU). 2/ ASPID. Five Mics y Clandestino. 3/ K1ZA - EMPERATRIZ (Prod. RDLS). 4/ ZACRO. Ya está. feat. DJ CHEF KARRY.5/ MOBB KIDZ. Welcome to the darkside. 6/ LOCUS. Ni se te ocurra. 7/ AMBKOR. En paz. 8/ Cookin Soul & Kid Frankie. Palante. 9/ HARD GZ & NFX - PAZ (PROD. MARCELUS). 10/ SFDK. No le da. 11/ A93. Puchela. (Prod. La Dako Style, Dj Keru para El Team Pichón). 12/ Las Ninyas del Corro. Tridente Dorado (Prod. Esse Delgado). 13/ SORDIDA. Goya. 14/ SOLO K.OS & SABIOBEATS. Trauma. 15/ MOLLY. Alikindoi (Prod. Wendelsound). 16/ DR JUHH. Llega. 17/ JULI GIULIANI & MADE IN M. Granito de arena. 18/ DJ ROSVIL. Wall on wich the prophet wrote.Escuchar audio

In this episode, we discuss the efficacy of heel wedges for squats, 72-hour fasts, RDL's vs stiff-legged deadlifts, and more. We hope you enjoy this episode and if you'd like to join us in The Online Fitness Business Mentorship, you can grab your seat at https://www.fitnessbusinessmentorship.com Thank you! -J & M WATCH this episode on YouTube: https://youtu.be/wiySrX5FzK4 TIMESTAMPS: (00:00) — Intro (00:11) — Which sport requires the most athleticism? (07:17) — ATG squats & Mike's surprising mobility (10:18) — Starting new friendships as an adult (19:44) — Mike's biggest tip for better ankle mobility (20:57) — Our thoughts on heel wedges for squats (24:53) — Overrated/Underrated - Nasal breathing (30:36) — Are 72-hour fasts worth it? (38:08) — The differences between stiff-legged deadlifts & RDLs (44:58) — Wrap-up You can find a full transcript of this episode by clicking here Follow the show on social: YouTube - https://www.youtube.com/@personaltrainerpodcast Instagram - https://www.instagram.com/personaltrainerpodcast TikTok - https://www.tiktok.com/@personaltrainerpodcast Join our email list & get our FREE '30 Ways To Build A Successful Online Coaching Business' manual: https://bit.ly/30O2l6p Check out our new book 'Eat It!' at https://www.eatit-book.com If you have any questions you'd like to have answered on the show, shoot us an email at info@fitnessbusinessmentorship.com If you enjoyed the episode, we would sincerely appreciate it if you left a five-star review. ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2024 Michael Vacanti & Jordan Syatt

How many reps do you usually program for the big compounds like deadlifts and smith machine squats and RDLs? How short can my warm-up be and still be effective? How do you track your bodyweight if you have a period? Is it normal for limbs to grow at different rates? Where to eat if eating out a lot? Will dieting on 1200 calories slow my metabolism? Do you need to have a maintenance phase between cuts and bulks? What do you think about fasting? Research paper on intermittent fasting: “Intermittent fasting plus early time-restricted eating versus calorie restriction and standard care in adults at risk of type 2 diabetes: a randomized controlled trial” by Teong et al., 2023 – https://pubmed.ncbi.nlm.nih.gov/37024596/  Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠ Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Dr. Mark Gallant // #ClinicalTuesday // www.ptonice.com  In today's episode of the PT on ICE Daily Show, Extremity Division Leader Mark Gallant discusses the current literature around best practices for degenerative meniscal issues, including graded manual therapy, self-relief at home, and loading. Mark also discusses how to begin with the highly irritable patient & progress through the full plan of care as symptoms reduce & tolerance to load increases. Take a listen to the episode or check out the full show notes on our blog at www.ptonice.com/blog. If you're looking to learn more about our Extremity Management course or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today. MARK GALLANT All right, what is up PT on ICE Daily Crew? Dr. Mark Gallant here, lead faculty of the Extremity Management Division alongside Lindsey Huey. Happy to be here today, coming at you on Clinical Tuesday. What I'd like to talk about today is degenerative meniscus tears and what is the best path going forward to treat them. So what we'll get into today is a few things of overall arching research and philosophy about degenerative meniscus tears. So those are those tears that person's around the age of 40. There's usually no relevant recent trauma. So we'll get into again, general research philosophy. And then what we're going to talk about is what do you do when that tissue is really irritated? How do you move them forward clinically? And then what do you do when it's, when it's less irritable and we're really trying to get them back to all the things that they love the most. GENERAL RESEARCH PHILOSOPHY So what we see with these degenerative meniscus tears in the research, a few interesting points. So first is, that when Horga et al in 2020 took 230 asymptomatic knees, ran them all through the MRI tube, what they found in their research is about 30% of those folks had a meniscus tear or some sort of meniscus degeneration. So even in asymptomatic folks, having some tissue changes to the meniscus tissue is quite normal. Then Thorland et al in 2018, they had a surgeon who went in and did a scope of arthroscopic surgery to over 600 knees and while the surgeon went in there determined is there damage to the meniscus or is there no damage to the meniscus. What they found was an equal number of folks with no damage to the meniscus reported signs of mechanical knee pain that we typically associate with meniscus injury. So things like catching, locking, and lack of extension of the knee, we have historically associated those with a damaged or torn meniscus. And what Thorland et al found is, no, this really is more of a sign of that the knee is not doing well, that the health of the knee is not at its max capacity. and that's likely why they're getting those catching, locking, lack of extension, not that one specific tissue or a couple of specific tissues are to blame. And then finally, over the last decade, we have study after study, systematic reviews, randomized control trials showing that if you compare someone who had conservative care like physical therapy versus having surgery to their meniscus, that after a year, the outcomes are the same, if not better, favoring the physical therapy side with far less medical cost. Last year, what came out is we now have Cochrane-level review evidence, a Cochrane study showing that scoping these meniscus knees, or knees that supposedly have meniscus damage, is no better than placebo. So again, many asymptomatic knees are gonna have changes to the meniscus, whether that's degeneration or tears, Most knees, whether they have a meniscus tear or not, if they are unhealthy and not doing well, they're going to show signs of mechanical knee pain such as catching, locking, and lack of knee extension. And when we take it even further and we look at who gets better if we treat them out for a year, again, Cochran level review evidence saying that we should not be scoping those knees, which has led my partner, Lindsey Huey, to often using the phrase, stop the scope. There's a couple podcasts here a ways back if you want to check them out where Lindsey went into more depth of the all the research showing why we should not be scoping degenerative meniscus tears or at least not scoping them as a first line of treatment. She also has a episode on our virtual ice where she goes in depth to the scoping the knees. STOP THE SCOPE: THEN WHAT? So what I want to talk about today is stop the scope, then what? Then what do we do after that? So how are we going to effectively treat these people to get them back doing the things they love? So Let's start with the highly irritable patients, someone who comes in, their symptoms are at that 7, 8, 9 out of 10 symptoms. How are we going to treat them? Well, modulating their pain is always a good place to start. So can you use your manual therapy, your joint mobilizations, your dry needling, your myofascial decompression, or your soft tissue techniques to take their symptoms from that 8 and get their symptoms down to a four, a three, a two, something that's a little more manageable. When we're doing our joint mobilizations for these folks early on, what we're going to do is we want to do them in more of a open pact or positions that are not challenging the end range as much. So both flexion mobilizations or knee extension mobilizations. Again, at this point, we are not trying to get after knee stiffness or range of motion limitations. We're trying to create fluid exchange. We're also trying to pump any chemical irritants out of the area. And really the biggest thing is we are trying to get a positive stimulus into those tissues so that the central nervous system will calm down a bit and allow us to load the knee, which will effectively improve its long-term health. So again, very mid-range, open-pack joint mobilizations. With your dry needling, what we typically see is it works well to go distal from the knee. So putting your needles in hamstrings, quads, glutes, tissues that relate to the knee, but are not going to create fear for that patient by putting the needle directly into the area or tissue that is sensitized. Same with your soft tissue mobilization or your cupping. When you, after you do your joint mobs, your dry needling, they're feeling a little better. Then we're going to give them a self-mobilization to follow it up when that person is more irritated. Again, we want that to be more of that open packed, less challenging end range. If they have a flexion deficit, we like to go on the floor doing a heel slide, but having a thick band provide an anterior tibial glide, which will further modulate their symptoms and allow them to get through a nice comfortable range of flexion. If their deficit is more knee extension and the pain and symptoms are high, we're going to have them do a quad set but put a towel behind their knee so that they know there's an end range and they're not going to bottom all the way out into their symptoms. You can also add a band to distract the tibia and that sometimes can be an added benefit for those folks. So you're going to do your pain modulation technique in the clinic You're going to give them some sort of self-mobilizLation to help further modulate pain at a fairly high volume, 15 to 20 reps to really pump that tissue. LOAD AROUND THE KNEE And then as early as we can, we want to load the tissues surrounding the knee. So the quads, the hamstrings, the gastroc soleus complex early on when things are irritated, it's going to be challenging to get a lot of tensile load through these, through these tissues. It's also going to be challenging to get them at an end range. So, we're going to do mid-range knee extensions and we're going to do Knee flexion, so either banded, monkey feet, whatever you can do to challenge those hamstrings with a light load and a mid-range at a high volume. And then whatever way you want to load the gastrocs and soleus, but again, going low tensile load, high volume. And then what sort of functional thing can you get that person into? A lot of times those folks have challenge with loaded knee movements. We want to get them back to that as early as possible. without stirring up their symptoms. Early on, what we find best is to go double leg activities that don't have a lot of shear involved with them. So not a lot of twisting and rotation. So we love a body weight squat and even a body weight squat to limited depth to keep that person comfortable early on. So again, symptoms are high. You're gonna go manual therapy, more for challenging symptoms, not challenging their end range. You're going to go self-mobes that have the same type of style where they're more mid-range, really creating a pump to that tissue, giving some positive input. You're going to start to challenge the knee extensors, the knee flexors, and the gastroc soleus complex with lighter tensile load. higher volume again thinking pump and getting positive positive stimulus in the system and we want to get them used to doing their functional activities double leg body weight squat with a depth that they feel comfortable with is a really nice way to do this now then that person is going to come back and their symptoms are going to be lower so they're going to tell you know what i was at an 8 out of 10 but over the last couple weeks, I've been hitting all the stuff we talked about. The manual therapy felt good. Now my symptoms are more in that two out of 10 range. I feel like I can get after it a little bit more. So now when we're doing our joint mobilizations, we are gonna go straight down to the end range and really challenge the end ranges of these tissues and make sure we facilitate that they can restore full flexion, full knee extension. For our dry needling, now we are gonna get much more direct at the tissues of the knee. So we really like to needle the popliteus, the hamstrings, the gastroc soleus, tissues that are right there interacting with the intra-articular knee tissues. For your follow-ups, now again, we want to get them right into those end ranges of tissues and really start to challenge them. CHALLENGE END-RANGE We love the classic terminal knee extension with a really thick band. Spanish squats can be another way to get after this. We also, for the knee flexion after the mobilization, we're gonna get into a child's pose position with a towel behind the knee. I'll come on tomorrow on our Instagram feed and demonstrate what this looks like. So they're gonna have a towel behind the knee with a band keeping it placed, and they're gonna rock all the way back into deep end range knee flexion to really challenge the end range of that motion. Now, loading up the local quad, loading up the local hamstrings and gastroc soleus at that point where they can tolerate more tensile load, we're going to go long arc quads, really loading that up, whether that's a classic knee extension machine, your monkey feet, banded long arc quads. you can hit spanish squats in this position to really load the quads up for our hamstrings we're really going to start to challenge the length tension relationship of those by doing things like nordic curls You can also do Nordic curls or bridge walkouts to really challenge those hamstrings can be another nice one. And then in this phase, we are really getting into the concentric eccentric in functional activities. We really like transitioning to single leg activities in this phase. your split squats, your kickstand RDLs, your single leg RDLs are very nice for this phase, really challenging that knee overall from both a proprioceptive balance and load perspective. When you're doing your squats and your deadlifts in this phase, really starting to load them up, how heavy and how much stress can that tissue take during this phase. Step ups are another really nice one to add in. So again, during that low irritability phase, now we are challenging end ranges of tissue. We're really trying to put positive stress into the quads, hamstrings, calves, Our functional activities, doing single leg, whether that's split squats, RDLs, heavier on the double leg squats, deadlifts, step ups, all work really well. Once they can tolerate that phase, with 2 or 3 out of 10 or less symptoms, then we've got to really get them back to their more dynamic activities if that's what they choose to do. Here's where we're going to do things like box jumps, rebounding jumps where they jump from one box height to the floor up to another box height. We're going to hit things like jumping ropes so they get their plyometric endurance up. single leg hops for distance, running for distance, cutting. This phase we really want to focus them on getting back to the activities that are challenging them and some pivot rotation movements that are going to challenge that sheer force to the knee. SUMMARY So overarching themes. For these degenerative meniscus tears or degenerative meniscus damage, surgery is never the first line of defense for these folks. When they're more irritable, our manual therapy is gonna be much more mid-range, calming things down, giving a positive stimulus to the nervous system. Our follow-ups are also gonna challenge more in this mid-range, again giving positive stimulus, mid-range knee extension, banded or monkey feet hamstring curls, low to the gastroc soleus, and typically double leg functional activities. Once they can handle those things where symptoms drop below that five, now our manual therapy gets much more into the end range of those tissues. Our follow-up MOBS are also gonna get into the end range of those tissues. I'll show that, Child's Pose Rock Back tomorrow on our Instagram feed. Our knee extension, our hamstring activities are gonna be much more higher tensile load. Our functional activities will switch into single leg or much heavier and stressful double leg activities. Once they can tolerate that at a two or three out of 10, then we're really gonna start getting into their running, jumping, cutting, dynamic motions overall. Hope this helps as far as treating out those alleged meniscus tears and avoiding them from going into an unnecessary surgery. If you'd like to catch us on the road, I'm gonna be in Highland, Michigan, just outside of Detroit this weekend. Lindsey will be in Scottsdale, Arizona this weekend. And then the next opportunity to catch us will be Lindsey will be in Carson City, Nevada, February 17th and 18th. Hope to see you all soon. Hit us up in the comments if you have any questions or things to add to this conversation. Have a great rest of your Tuesday. OUTRO Hey, thanks for tuning in to the PT on ICE daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show. Mind Pump Fit Tip: DON'T think about zebras! If you want to change a behavior, you must replace it with something else first. (2:41) Sal gets personal with his struggles and distractions. (9:51) Why the guys do not like New Year's resolutions. (22:09) A boy and his truck. (25:53) The next version of the vegan propaganda, You Are What You Eat: A Twin Experiment. (30:20) What happens when people worship the wrong things. (36:04) What makes a piece of meat dry-aged? (39:59) How you slowly become a conspiracy theorist when you get chickens. (45:35) The best survival foods. (46:53) Sal's joyful Christmas moment with his parents. (48:11) Caldera's face serum can help reduce inflammation! (51:31) Shout out to Mind Pump's 3-Day Trainer Series! (53:14) #ListenerLive question #1 - What is the most effective way to teach a group class? (54:48) #ListenerLive question #2 – Are the spin classes that I teach preventing me from reaching my goals? (1:15:06) #ListenerLive question #3 – How can I shift my mindset or goals to look forward to getting to the gym? (1:26:11) #ListenerLive question #4 - Why does my lower back get extremely tight and stiff after doing barbell back squats and RDLs? (1:38:22) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Personal Trainer 3-Day Training – Starting Jan. 15, 2024 Visit Butcher Box for this month's exclusive Mind Pump offer! Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “ mindpump ” at checkout for the discount** January Promotion: New Year's Resolutions Special Offers!! New to Weightlifting Bundle | Body Transformation Bundle | New Year Extreme Intensity Bundle Body | Transformation Bundle 2.0  You Are What You Eat: A Twin Experiment - Netflix Humans may be fueling global warming by breathing: new study Visit Stress Guardian by biOptimizers for an exclusive offer for Mind Pump listeners! Mind Pump #1237: Why Most Group Exercise Classes Suck MAPS Prime Pro Webinar Mind Pump Hormones Facebook Private Forum MP Holistic Health Mind Pump #2022: Lost Motivation To Workout? Do This… MAPS 15 Minutes Add Windmills to Your Workout to Increase Your Deadlift Strength – Mind Pump TV Kettlebell Kings Presents: Kettlebell Suitcase Carries – Kettlebells 4 Aesthetics MAPS Oldtime Strength For a limited time only, Mind Pump listeners get a free LMNT Sample Pack with any purchase: Visit DrinkLMNT.com/MindPump Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Christopher M. Naghibi (@chrisnaghibi) Instagram Layne Norton, Ph.D. (@biolayne) Instagram Squat University (@squat_university) Instagram

We share holiday training strategies so you don't lose all your gains. Learn the tips and tricks to keep training & gaining during the holidays. Holiday Training Strategies - Expectations & Mindset When it comes to holiday training, expectations need to match reality. For many people, they confront more variability which does not lend itself to normal consistency of training in more regular times. Travel, changes in gyms and equipment, different food and alcohol, time off work, time with family - these variables mean that our normal recovery capacities won't be there for us. Understand that weights that you may have missed reps or harder-than-expected reps. Plan and prepare to have flexibility built into your workouts. When it comes to mindset, don't lose heart because of lower performance. Andrew also recommends training curious. This means that you should probably try the planned work weight, barring some extremely challenging or missed warm ups. You may also find that you can hit an unexpected PR during this time. Look to enjoy training and keep up the habit. Plan and prepare to train, but be ready to adjust. Holiday Training Strategies - Expectations & Mindset Before you even get to the gym, you need to find the gym. Where are you going to train? What equipment do they have? What equipment can you pack (shoe, belt, wrist wraps, chalk, etc.)? Andrew straps his shoes to his carry-on backpack. Niki has her case the perimeter of the suitcase (as opposed to the belt cinnamon roll). Make training a part of your holiday plans before the holidays begin. Holiday Training Strategies - Training Adjustments Matt, Andrew, Niki, Scott, and CJ have discussed ways to adjust training to reality over the years, and the holidays are similar to any other times where training likely takes a backseat but needs to remain as part of the plan. Here are some strategies that may apply to your holiday situation: shorter workouts longer, less frequent workouts change the exercise (e.g. RDLs not deadlifts) autoregulation train curious The bottom line is, you need to prioritize training, but prioritizing training during the holiday probably doesn't look like a 5-day-a-week super advanced plan, but rather finding a gym, scheduling lifts on days that make sense, packing necessary equipment, training with curiosity, flexibility, & long-term progress in mind. We hope these holiday training strategies help! Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Dr. Jessica Gingerich // #ICEPelvic // www.ptonice.com  In today's episode of the PT on ICE Daily Show, #ICEPelvic faculty member Jessica Gingerich discusses simple, but often overlooked interventions for treating patients with symptoms of pelvic prolapse including the Kegel, unilateral hip strengthening, and proper breathing & bracing. Take a listen to learn how to better serve this population of patients & athletes. If you're looking to learn more about our live pregnancy and postpartum physical therapy courses or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. Are you looking for more information on how to keep lifting weights while pregnant? Check out the ICE Pelvic bi-weekly newsletter! EPISODE TRANSCRIPTION 00:00 - JESSICA GINGERICH Welcome to PT on Ice Daily Show. My name is Dr. Jessica Gingerich and I am on faculty here at Ice with the Pelvic Division, which means that it is Monday again. We are getting super close to Halloween. I'm really excited. I'm definitely a Halloween girly. Today we are going to talk about what may be missing during the plan of care when it comes to prolapse. So this is another hot and relatively scary topic for a lot of mamas, but also for a lot of clinicians in this space. So we're going to talk about a few housekeeping items before we get started. We are currently in our last cohort of the year for the online course. This is something we are gonna put the pedal down come January. We've got a lot of exciting things coming up. So if you have not signed up for this course, head over to ptonice.com, just sign up. We also have a few more courses, live courses, to round out the year. So, if you're looking to dial in your internal assessment with that kind of higher level population, that athletic population, head over to PTOnIce to sign up there as well. My hope after this podcast is that you guys want that. You want to sign up for that live course. You want to dial in your internal assessment, dial in your interventions, and just guns a-blazin' out in this population. For those of you in the ICE Students Facebook group, you will hear more about the revamped certifications from Jeff tonight. Otherwise, stay tuned to Hump Day Hustlin' emails for details. So if you haven't signed up for Hump Day Hustlin' emails, again, that's all on the website. It's free. We just want to get out as much information to you guys as we possibly can. So we have some really fun new certifications coming up that Jeff is gonna dive into later tonight. So as we begin our PT careers, a lot of us prefer a specific population, right? We want to treat the older adult, the pregnant person, et cetera. We want to dial in our skills. And we love to see that, right? Like that, I love that. I want to get really good at that one thing. I want to go to the provider that is that provider. I am the person that you want to see if you are experiencing X, Y, and Z. We hear that a lot as faculty, especially in the pelvic space is, you know, well, I only want to kind of treat this type, this, the urinary incontinence or, you know, low back pain. And as a faculty, we've all kind of experienced those same thoughts and feelings. Again, it's intimidating when you get into this space. Well, we quickly learned that you can't just pick and choose. If you have someone that's experiencing urinary incontinence, they also are likely experiencing something else as well. If you are in the pelvic space, you're going to see all things. PELVIC PROLAPSE The ones that are at the top of the list, at least that we hear about as faculty, are the ones that are scary are pelvic pain and prolapse. So today we're going to focus on treating prolapse and specifically what we may be missing in our plan of care. It is going to be outside of the scope of this podcast to talk about the assessment of, um, like the subjective or objective assessment of prolapse. So if you are unfamiliar or you feel like you're just kind of shaky on this, again, that live course is waiting for you. Once we know the pelvic floor is strong or weak, or that it's a timing issue, or that they may or may not be tender to palpation internally or externally. And when I say externally, I mean hips as well. And that they may or may not have objective signs of prolapse. we then get to develop our plan of care. Now notice that I said may or may not because these clinical patterns are not identical. You will see so many different clinical patterns when it comes to symptoms of prolapse. So let's just say your patient comes in with feelings of heaviness, pressure, or dragging, and it feels like they may be sitting on something. That's something how they're describing it. When they're in the shower, they feel, as they're bathing, they may feel something physically. The heaviness gets worse after they have a bowel movement, void, go to the gym, or have been on their feet all day. So what's your next plan of action? Well, first and foremost, we wanna encourage you guys to stop focusing on the biomechanical components of a prolapse. Of course, there is that person or that type of prolapse. We're maybe talking about surgery. That does happen, but it doesn't happen without needing that pre-physical therapy, the stuff that they're doing beforehand, getting stronger, learning how to poop and pee. learning how to brace. So all of this stuff is still happening, even if surgery is part of the discussion. So first and foremost, let's stop focusing on the biomechanical components. Let's start focusing on the symptoms. So understanding what makes the pressure heaviness better, what makes it worse. Can we, part of their plan of care, ramp up the things that make it feel better and ramp down the things that make it feel worse? That has to be followed with this is not gonna be your forever. This is not gonna be you never doing that thing because it ramps up your symptoms and always having to like sit and be immobile because it ramps down your symptoms. We have to think about this on an irritability scale just like we do with pain. We have to be able to bring down their irritability, so then we can make them better by loading them. So now that we know that, I'm gonna give you four points to go home with today that are great points to start with. When you have that person come in with a script that says pelvic organ prolapse, or doesn't say that, it says pelvic pain, but then you start asking them questions and you're like, hmm, they may have symptoms of pelvic organ prolapse. REMEMBER THE KEGEL We have to remember the Kegel. This is number one, the Kegel. It has gotten so much hate over the past few years, especially on social media. I don't think that was anyone's intent to just say never do Kegels, but it matters. Teach your client how to do a Kegel. Lift and squeeze, shut off the holes, come to the attic. But we have to remember the relaxation component to the Kegel. Teach them how. to relax. Have them focus on this. A lot of times people feel like they can multitask a cubicle. If they are new to this and they don't know and they didn't even know they had a pelvic floor, they need to go in a room where it's quiet with no kiddos running around and focus on the up and the down component of a cubicle. Something that I love to say in the clinic is the relaxation component of a Kegel is sometimes more important than the contraction. Everyone always thinks we need to go up, up, up, up, up. And when I say everyone, I mean typically our clients. And they forget that this actually has to happen as well. Or, not that they didn't forget, but they think that they may be in that relaxed position and they're not. and that's where that internal palpation can be golden. Again, people tend to focus on the contraction, so being constantly contracted can also lead to symptoms of heaviness. So maybe their symptoms of heaviness are coming from this versus actually symptoms of prolapse. UNILATERAL HIP STRENGTHENING Number two, single-sided hip strengthening. get their hips stronger, always, but even here, get their hips stronger. And I don't mean with a TheraBand. Throw it out. If you want to warm them up with it, great. But we've got so many options. Step downs, step ups, we've got single leg RDLs, we've got variations of that. We have Core stuff that we can do, like the options are endless. We can do side planks, we can do hip thrusters. Don't forget about strengthening their hips. INSTRUCTING THE BRACE Number three, teach them how to brace. Symptoms of heaviness can happen due to faulty bracing strategies. Bracing is not only for lifting heavy either. We need to prepare mom for the demand of life. And mom is holding Johnny who has a runny nose and she's trying to wipe his nose and he's flinging his head back. She's going to be bracing her core and she's not even gonna think about it. So let's prepare her for that. Number four is find and encourage frequent rest positions that ease or make their symptoms go away. This could be lying on their back. This could be seated, this could be laying on their stomach, it could be leaning over the counter, anything that makes their symptoms ease. Again, follow this up with this is not forever, this is a for now, we wanna get those symptoms, the symptom irritability down. And once we get those symptoms down, what can we do? Everything that we just talked about in one through three. So to recap, find the symptom aggravators, find the things that make their symptoms go away or ease. There may be multiple clinical patterns to prolapse-related symptoms. Prolapse can be scary to a lot of women. It is, if they've Googled it, they are gonna come in wide-eyed, or if the doctors told them that, there might be tears. But it can also be really scary to clinicians if we don't know how to treat this. You have four places to start. The Kegel. Gets a lot of hate, but we need to start using it. Don't forget about the hip. The hip muscles are gonna be supporting structures to the pelvic floor. Bracing is not only used for heavy lifting, and using positions that ease symptoms to lower irritability, which will increase our loading capacity. That is it. Start there. So team, I hope this helps. I hope you have a great week and enjoy your Halloween and we'll see you next time. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

What are bad exercises for beginners? Listen Up! Today, we're shaking up your fitness world with a hard look at the most common exercises and their effectiveness (or lack thereof) for the average American. This episode is a clarion call to all the fitness trainers out there, urging them to ditch the trial and error method and instead, hone their understanding of movement competency. We're also taking on the sacred trio: squats, benches, and deadlifts, and revealing why they may not be the best fit for the general population.In our candid discussion, we take a swing at the often misplaced fitness advice thrown at overweight clients. Your eyebrows will rise as we critique the use of boce balls for single leg RDLs, and question the reliance on cardio for those battling obesity. We also shine a spotlight on the misleading fitness advice peddled by social media influencers. The episode reinforces the need to empower clients through strategic movements and positive reinforcement, rather than potentially harmful and unsuitable exercises.Finally, we're tackling the fitness industry head-on, critiquing popular exercises and highlighting how some fitness figures might unintentionally be promoting inappropriate exercises for the general population. We share insights into finding the 'lowest hanging fruit' when it comes to effective exercises. Wrapping up the episode, we dive into the rewarding journey of turning a passion for fitness into a career and the joy of watching clients find their stride. Join us for our 39th episode celebration with Tea from Florida, and discover every step of our fitness journey. This episode guarantees to give you a fresh perspective on fitness, training, and the industry as a whole. Don't miss it!Want to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show! Our Instagram: https://www.instagram.com/showupfitnessinternship/?hl=enTikTok: https://www.tiktok.com/@showupfitnessinternshipWebsite: https://www.showupfitness.com/Become a Personal Trainer Book (Amazon): https://www.amazon.com/How-Become-Personal-Trainer-Successful/dp/B08WS992F8Show Up Fitness Internship & CPT: https://online.showupfitness.com/pages/online-show-up?utm_term=show%20up%20fitnessNASM study guide: ...

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:What is something that the research shows is “not significant” that you think may beInterpreting ResultsRDLs make Lower Back soreFollow me on Instagram for more information and education:  jeffhoehn_Coaching application: HEREBody Recomp Masterclass: HERECoaching Consultation: HEREHow You Can Work With Me?: HERE

Ever thought about how a simple tool like a stick could transform your golf game? Elevate your skills as we traverse the innovative world of Stick Mobility. Joined by Lauren McMillin , a renowned yoga and pilates teacher at YoGolfPerformance.com, and Neil Valera, the co-founder of Stick Mobility, we unveil the magic of stick mobility and how it's benefited golfers across the globe. We reveal our personal journey and witness first-hand the impact it had on our swings, balance, and overall mobility.We journey beyond just enhancing your swings. We talk about how Stick Mobility can help us better understand our bodies and the instructions from our golf trainers. Lauren's yoga practice offers a fresh perspective, helping us gain a deeper understanding of our own bodies. From improving wrist mobility to building compensations for one-sided golf movements, we leave no stone unturned. Brace yourselves as we unravel how stick mobility strengthens golfers, enhancing their stability. We discuss the benefits of lighter weight exercises, single leg RDLs, Qi energy, the monkey hang, and the slap shot drill. We also peel back the layers on the critical role of breath awareness for performance. Tapping into the parasympathetic nervous system or evading injuries, stick mobility coupled with yoga and breathwork proves beneficial for all, not just golfers. Come connect with us on this enlightening journey of stick mobility.You can find Lauren easiest on Instagram @yogolf_performance and www.ygp.uscreen.io. Also, go to www.StickMobility.com to get the sticks. Make sure to put in a 10 percent off code at checkout. The code is D2581D3587F. 

In this episode, Kyle and Derek answer questions from listeners.    Questions on the show: I just recently started a new job and I'm out of town all week in a small town with no gyms. I work construction, 12 hour shifts, 6 days a week with Sunday's off. What is the best way to maintain strength, should I do bodyweight stuff during the week, and do a SBD session on Sunday? Is it possible to maintain or even gain strength with this schedule?  What are your thoughts on changing exercises every mesocycle? Is that too frequently or does it depend on your goal?   You guys talk about effort a lot, do you think certain exercises get sandbagged more than others? I'm thinking of RDLs for this, but I'm curious your thoughts.  I don't know if you have talked about this before, but what's your go-to workout playlist or music that gets you pumped for training? When you started competing in powerlifting, what was your initial goal and do you feel like you achieved it?    Hire Kyle as your coach: http://www.kylehuntfitness.com/services/   Connect with Kyle:  http://www.kylehuntfitness.com/ Instagram: @huntfitness YouTube: @HuntFitnessTV   Connect with Derek: @DerekCharlebois     Absolute Progress 2.0   Absolute Muscle    The Hunt Fitness FREE Flexible Dieting Manual   Bodybuilding For Beginners on Amazon: https://amzn.to/3etmDbp   Get 10% OFF PR Breaker Supplements DISCOUNT CODE: “HUNT” at https://www.prbreaker.com/discount/HUNT  

In this episode, we discuss Mike's recent golf outing where he was, ahem, over-served, the science of diet soda and whether or not it spikes your blood sugar/insulin, details on Jordan's experiment with a CGM, stupid influencers hating on mobility, and more. We hope you enjoy this episode and if you'd like to join us in The Online Fitness Business Mentorship, you can grab your seat at https://www.fitnessbusinessmentorship.com Thank you! -J & M WATCH this episode on YouTube: https://youtu.be/Pg_AZ2yFqtA TIMESTAMPS: (00:00) — Intro (00:11) — Jordan's secret to waking up early & why Mike is back off the sauce (06:42) — Jordan's CGM experiment so far (19:57) — How to break up with a new coach (26:50) — How to NOT give in to temptation (33:22) — Do we avoid candy/high-sugar items? (35:38) — Why do so many fitness influencers hate on mobility training? (41:13) — Why do I feel RDLs mostly in my arms and my back? (44:12) — Wrap-up You can find a full transcript of this episode by clicking here Follow the show on social: YouTube - https://www.youtube.com/@personaltrainerpodcast Instagram - https://www.instagram.com/personaltrainerpodcast TikTok - https://www.tiktok.com/@personaltrainerpodcast Join our email list & get our FREE '30 Ways To Build A Successful Online Coaching Business' manual: https://bit.ly/30O2l6p Check out our new book 'Eat It!' at https://www.eatit-book.com If you have any questions you'd like to have answered on the show, shoot us an email at info@fitnessbusinessmentorship.com If you enjoyed the episode, we would sincerely appreciate it if you left a five-star review. ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Michael Vacanti & Jordan Syatt

Struggling to create a tailored training block that fits your unique needs and goals? We've got you covered. In this bonus episode of Hacking Your Health, we, Ben and Dave, share our insights on designing personalized training programs that can help you achieve desired outcomes while considering your available equipment and time constraints. We also discuss the importance of focusing on specific body parts to bring up and the general rule of thumb for training volume per muscle.Do you want to improve your deadlift strength and technique? Join us as we explore various techniques for enhancing weaker areas in your deadlift. Learn from our experiences in building up lower back and shoulder areas with exercises like rack pulls and deadlifts, which have allowed us to work around prior injuries and ailments. Discover the benefits of incorporating pause deadlifts, block pulls, lighter weight and higher rep ranges, RDLs, bandit deadlifts, and grip strength into your training routine.Lastly, we dive into workout planning and balancing cardiovascular goals. We emphasize the importance of finding the right balance between varying your program and staying consistent with your training. Listen in as we strategize how to split up the days of the week and focus on back strengthening, all while taking advantage of the equipment and time available to create a training plan that works best for us. Don't miss this insightful conversation on hacking your health and optimizing your fitness journey.Join the 'not another newsletter' mailing list - hereWhere to find usWe Hack Health: TwitterWe Hack Health: InstagramWe Hack Health: DiscordNew merch now live - v3. - Use - WEHACKHEALTH10 for 10% offSupport the show

Here's a Q&A episode for you - thanks to everyone who submitted a question! Below are the questions I cover in today's episode:1. Maybe a dumb question, but can good mornings be used instead of an RDL? Just looking for an alternative and I've been doing RDLs for a while kinda bored lol.2. Tips for dealing with the mental aspects of accepting I'm going to be hungry on a cut?3. How effective is Barre3 vs Zumba vs HIIT classes?4. What are your thoughts on all the weight loss drugs/injections (like Ozempic) Is this even a safe/healthy/sustainable way to lose weight? *Every* so often I get jealous that it seems so much easier than the "old fashioned" way but I know there has to be a catch....If you want to learn more about what I do as a coach, here are some ways to get plugged in!

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal training for leg hypertrophy. We discuss: 0:52 quads - including discussion on squats, lunges, leg presses, smith machine squats, and hack squats 26:46 hamstrings - deadlifts, RDLs, good mornings, hamstring curls 40:42 glutes - necessity of hip thrusts and abduction work. Squat, hip hinge patterns. 49:31 calves - seated vs. straight leg calf raises, weighted stretch 56:29 adductors  57:41 Eric's contest prep update Find Eric here: https://3dmusclejourney.com/ IG: @helms3dmj ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I'll receive a small commission when you use it) My e-books: https://askdrswole.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News Topic: Mike Rowe The Way I Heard It, episode 294: The Ballad of Tom Odom   Show Notes: Muscular exercise can cause highly pathological liver function tests in healthy men Muscle Protein Synthesis Laura says: Hi Robby and Nicki I'm a 45 year old female and have been listening to lots of things protein related recently. It seems like "experts" from many backgrounds seem to agree on the importance of protein, especially as one ages. Meeting a leucine threshold in a meal seems to be a common consensus as well. I love meat and hit that target with no issue 3x per day. However, what I've never heard any of these protein experts talk about is a "stimulus" threshold for MPS. They all talk about weight lifting being a MPS signal but I've never heard of a minimum required dose. I was wondering if in your reading/learning you've heard anyone talk about the minimum "strength workout" needed to initiate MPS. Or is it relative? Like my doing 2 sets of max rep pull ups gets a little MPS going but an hour long leg workout with leg press, deadlifts, RDLs, split squats triggers more? Any insights here would be appreciated! Thanks :)   Early onset Parkinsons and a different approach Amy says: First I want to say I love you guys. I'm always trying to obtain more knowledge in the health and wellness field as a Firefighter/Paramedic and Fitness Coach as a part time. Your show is easy and fast knowledge. Plus I love LMNT. The chocolate medley is my favorite. Now my question. Recently my husband had a hand tremor experience. Early in the morning in bed where it woke me up. He didn't mention it for a couple days but when he did I realized it concerned him as well. He is your typical male that doesn't want to seek medical advice and had to be dragged to the doctor years ago when I suspected a DVT. We found out he had the largest his physician had seen from his ankle to his hip and 3 PEs. ( Pre covid, no he is not vaccinated) we found out it was a genetic disorder. Since the tremor, in my own research I feel like he has a lot of early signs for Parkinsons which I may be me jumping ( but so was the DVT at the time) but this is so concerning. We take a more functional approach to our health and I was wondering your thoughts on that for Parkinsons. I have a previous client where we found weight training really helped his tremors but also any emotional response could make it worse. My husband is healthy, 45, weight trains multiple times a week and does a lot of zone 2 training. Only medical history is the clotting disorder for which he takes Eliquis. Sorry for the long question. Thanks in advance.   Kidney function and protein with age Dawn says: Hello Robb and Nicki, A friend of mine in her late 40's is following a mostly paleo diet and has been increasing animal proteins and working on resistance training to increase muscle mass the last few years to help with healthy aging, glucose control, maintaining function etc. She has recently started including creatine supplementation to help with brain and muscle function as per all sorts of recommendations from various ppl in the healthy aging and menopause space. She has relatively low body fat (visible abs and shoulder muscles) and has only a couple drinks a week. She uses LMNT daily. She just received blood work results showing higher than normal creatinine and ALT levels and is wondering whether to stop creatine supplements. Also, she will be booking in to see a renal doc to discuss further but is worried because all conventional advise for kidney disease Appears to be: go on a low protein diet, eat vegetable oils, “healthy” whole grains etc….which completely flies in the face of her experience of better health and body comp for years on a more ancestral style diet with increasing protein over time. She has experienced several UTIs in the last year which could be due to estrogen dropping post hysterectomy (therefore she is menopausal) and recently had covid…so there is a history now of urinary infection AND it seems that some people experience renal issues post virus. Any suggestions on protein and creatine? Resources we can research so she can make informed choices? It's scary that the conventional dietary changes are totally opposite what someone needs to do to retain good muscle mass as one ages, and they seem to promote higher glucose levels over time which we know will lead to diabetes. Thanks so much for any light you can shed. It can be difficult when you are trying to buck the normal trend of decline with middle age by doing seemingly the opposite of what the doctors tell us to do. 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

In episode 374 of the Absolute Strength Podcast, I discuss stress's role in our training. Stress is a topic I talk about with clients quite a bit. It's a personal topic, so it has better context in a one-on-one situation. But, collectively, I think stress's role in our training needs more attention. When creating programs, manipulating the training variables like volume, frequency, intensity, etc., is pretty straightforward in a vacuum. But life is rarely that clean. However, people tend to program like it is. Unfortunately, we are not all living in a Bulgarian Olympic lifting facility from the 1980s. When a bunch of outside stress gets stacked on each other, it will impact your training. I also answer questions on daily activity impacting performance, muscle imbalances stemming from an injury, and glute training for powerlifting. Sit back, relax, and enjoy!    Questions on the show: Q1: I work an active job, so I usually take 14-20 thousand steps per day. What kind of effect does that have on muscle gain and strength? Is there a point where doing too many steps will hinder my progress? Q2: I tore my ACL and meniscus a few years back. I no longer have knee pain, but my right hamstring is still much weaker and cramps up easily. I'm worried RDLs and good mornings will just get taken over by my stronger leg. Do you have any advice? Q3: I don't hear you talk about glute training much. Do you train your glutes? If so, what exercises do you think carry over the most for powerlifting?    Hire Kyle as your coach: http://www.kylehuntfitness.com/services/   Connect with Kyle:  http://www.kylehuntfitness.com/ Instagram: @huntfitness YouTube: @HuntFitnessTV   Absolute Progress 2.0   Absolute Muscle   The Hunt Fitness FREE Flexible Dieting Manual   Bodybuilding For Beginners on Amazon: https://amzn.to/3etmDbp

Mädels, wie lange darf man schauen und wie spottet man bei RDLs??

Francis joins the show again to talk about his recent transition from powerlifting to bodybuilding, gives some insight into stiff-leg deadlifts vs. RDLs, discusses machine based training/some of his favorite pieces around. Always a pleasure --- Support this podcast: https://podcasters.spotify.com/pod/show/thaneandfriendspodcast/support

—- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE. To Get Cody's Amazon Recommendations, Click Here —- Timestamps: (9:35) - How to stay motivated when your goal is sooooooo far away? (17:50) - How to not be scared to eat more food in order to get bigger muscles? (21:20) - What's the best way to build super stubborn muscles? (27:15) - What to do when you can push more weight than you can get into place? (29:50) - I don't know when to weigh myself. I am (successfully) recovering from amenorrhea so I can't wait too long to eat in the morning. It's also not good for me to drink coffee on an empty stomach for the same reason. The problem is, I almost never poop first thing after getting up. I usually have to sort of chill and drink some coffee before I take a dump. By that time, I also will have eaten breakfast. I don't think there's ever a time during the day when my stomach is empty. What might you suggest? (34:15) - I'm a high school strength & conditioning coach in Maine and work with all types of athletes and non-athletes. Some of the ones who are over weight (who are not in season) have recently told me that they are actively trying to lose weight and improve their fitness. How would you guide teenage athletes in their fat loss journey? I'm trying to get them to do the basics really well (consistency with their meals, eating whole foods, prioritizing protein) without having them become fixated on tracking and the number on the scale. (40:45) - Whenever I try RDLs, I struggle to feel anything in my hamstrings. I mostly feel it in my glutes on the lifting part of the movement but only if I do high reps with a 70-80 lbs BB. Heavier I'll feel in my back and my grip fails too. What am I doing wrong? I keep them in my programs occasionally to work on form in hopes they one day it will click but it hasn't. However, if I do weighted glute ham raises on the Roman chair I can feel it in my hams or glutes based on mind muscle connection only. It's basically the same movement though so why?? With RDLs, in the lowering phase I literally feel like I'm gonna fall backwards. How can I fix this. Or should I just give up? —- Extra Cont

The Posterior Chain (Part 1) If like me you are not genetically gifted with good legs it's a good idea to train your legs twice a week. Usually, we spend one session focusing more on the quads and the other more on the Hamstrings (you will work both but the emphasis will change ). However, for me, Thursdays are my “hinge”/posterior chain/hamstring day. So I focus on leg curls, Good Mornings, Deadlift Variations, RDLs, Extensions etc. Done right it's a great exercise, done wrong it's a trip to the chiropractor, so practice light and make steady progressions. Position and intention are everything!In today's episode, we will be discussing what the posterior chain is, how we use it and why is it so important. Connect with Piet and PharosPiet's InstagramPharos InstagramPharos Mountain Lodge InstagramWebsiteSign Up HereWelcome to the Pharos Fit Podcast. Please make sure you subscribe wherever you are listening to this show and if you loved this show please leave us a 5-star review in the iTunes store. It is the currency of podcasts and it goes along in helping us grow our show and impart our values for anyone who wants to live every day reaching for their absolute best self.If you are in Los Angeles swing by our gym at 1316 Glendale Blvd in Echo Park.Check out our website here for class times and follow us on Instagram for more fitness-related content Our GDPR privacy policy was updated on August 8, 2022. Visit acast.com/privacy for more information.

Jenny sits down with Team STRONG Girls franchisee owner and recent cover athlete Jaclyn Phillips, who returns for her second podcast sesh to talk about the coveted “X-frame” - the antidote to aging and ultimate form goal that our STRONG coaching business focuses on. Jac draws on her many years of fitness training to reveal the top 5 mistakes women make when growing their glutes and how to avoid and correct common practices that simply don't help us build the muscle and frame we aspire to have.  Important Links:Get Jac's STRONG Fitness Magazine May/June 2022 issue here: STRONG - Jaclyn Phillips (simplecirc.com)Jac's first episode -  Breaking the Shame of Mental Illness with Jaclyn Phillips FREE GLUTE GUIDE: https://getjacd.lpages.co/glute-activationFollow Jac on IG: @jaqioh  JOIN The YOUR BEST BODY PRIVATE COMMUNITY and for the Password say "Jenny invited me"JOIN The YOUR BEST BODY PROGRAM   If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. STRONG Fitness Magazine Subscription Use discount code STRONGGIRLResourcesSTRONG Fitness MagazineSTRONG Fitness Magazine on IGTeam Strong GirlsCoach JVBFollow Jenny on social mediaInstagramFacebookYouTube   

Tom Onboarding 121 Online Clients AS OF RIGHT NOW x Oh my the return of some silly silly workouts.... AND the return of stupid things on the internet, kind of! Dan had a wonderful time, watching on whilst he does his RDLS at medball work for 2000 reps and box jumps... up to his ear lobes And of course... Tom has to see the context... give the benefit of the doubt... see the other side.... but...Barcelona FC WTF we doing?

Apply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Lifting weight belts, do they improve safety? Yes and no. (3:15) These ‘water bears' just will not die! (17:59) Does THC impair your vision? (26:29) The impact of magnesium deficiency on your sleep. (31:20) Debunking the claims of long COVID symptoms. (34:18) Mind Pump Movie Reviews, Doctor Strange in the Multiverse of Madness. (36:40) The best sign of amazing workout programming. (40:19) Find “Angry Sal” on Twitter. (41:29) When CRISPER technology turns hamsters into killers! (45:48) Not all protein powders are created equal. (47:26) #ListenerLive question #1 - How do you guys see tech (like Tonal) impacting training, and is it great on its own or should I be incorporating free weight workouts occasionally? (50:36) #ListenerLive question #2 - Can you explain the thought process behind the weight and tempos in MAPS Performance, Phase 1? (1:03:56) #ListenerLive question #3 - Is there a way to start from scratch to rebuild my metabolism? (1:12:03) #ListenerLive question #4 - What is the proper form/value of RDLs and seated rows? (1:21:20) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit NED for an exclusive offer for Mind Pump listeners! Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** June Promotion: Shredded Summer Bundle or MAPS HIIT 50% off! **Promo code JUNE50 at checkout** Shrink Your Waist By Training This Forgotten Muscle – Mind Pump Blog The TVA and Your Hip Flexors: Smaller Waist and More Core Definition – Mind Pump Blog Small Waist Bodybuilding Buchanan Scientists revive tardigrades frozen for more than 30 years My Next Guest Needs No Introduction With David Letterman Effects of cannabis on visual function and self-perceived visual quality Mind Pump #1780: Why Blood Tests Are Overrated With Dr. Stephen Cabral A Longitudinal Study of COVID-19 Sequelae and Immunity: Baseline Findings Doctor Strange in the Multiverse of Madness (2022) - IMDb Why Tesla was kicked out of the S&P 500's ESG index CRISPR-edited hamsters exhibit unexpected social behavior changes MP Holistic Health Free Weights Are The BEST Tool For Strength Training Mind Pump #1782: When Machines Are Better Than Free Weights Mind Pump #1572: Is Tonal Worth The Money? With Aly Orady Visit PRx Performance for an exclusive offer for Mind Pump listeners! MAPS Fitness Performance MAPS Fitness Anabolic Mind Pump #1830: Five Steps To Determine Your Ideal Caloric Intake Mind Pump #1565: Why Women Should Bulk The ONLY Way You Should Be Doing Stiff Legged Deadlifts! - Mind Pump TV How To Properly Do The Seated Cable Row (IT MATTERS!) - Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jeremy L. Buendia (@jeremy_buendia)  Instagram Craig Capurso (@craigcapurso)  Instagram Dr. Stephen Cabral (@stephencabral)  Instagram Elon Musk (@elonmusk)  Twitter Eugene Teo (@coacheugeneteo)  Instagram

0:00 - Intro1:40 - How Much Strength vs Walking6:20 - Would I Be a Good Coach?8:10 - RDLs and Stiff Leg DLs14:35 - What Metrics to Track22:13 - Two Goal System29:02 - Value of Graduate Studies33:37 - Helping Mom Lift36:05 - Females Gaining Muscle39:01 - Waking Up at 300lbs41:26 - Good Morning Squatshttps://www.patreon.com/coachdanjohnEnjoy!---Have a question? Send it to podcast@danjohnuniversity.com[Dan John University](https://www.danjohnuniversity.com)

This week on the podcast, Lawrence is once again joined by his friend Hudson as they discuss a range of listener questions. They discuss the differences between free weight and smith machine RDLs, what they do to stay motivated and whether or not direct abdominal training is necessary for hypertrophy. Tempers fly as the two also discuss Lawrence's latest use of hommus in his cooking. Thank you for listening the the show! Please share it on your IG story and leave a rating and review on your podcast platform of choice! Lawrence's IG: @general.muscle Lawrence's Physiotherapy Email: lawrence@everybodiesphysio.com.au Hudson's IG: @hudson_schafer_ Hudson's Physiotherapy Contact: Fizzio Clinics

7 Day Challenge Details: Delete all social media apps. You can run your business instagram from Meta (facebook business suit) where you can schedule posts and stories. Or post reels from your instagram desktop. Fast from listening to any music, watching any tv, listing to podcast or YouTube, and reading any books. No alcohol 1 Gallon of water per day 3 yummy meals per day. Here's the link to my Pinterest board for ideas! Daily Scripture 6. Workout 1x per day for 30-45 minutes DAILY SCRIPTURE 1. Romans 5: Peace and Hope 2. Romans 8:5 Living by Flesh 3. Romans 9: 16-18: Human Desire 4. 1 Corinthians 4 5. 1 Corinthians 9: 24-27 6. 1 Corinthians 13 7. 2 Corinthians 1 WORKOUT SAMPLE PLAN Day One: Legs & Booty HIIT Warm up: 10 min stair climber Circuit 1: Do 3x through Reverse lunges 10 each leg Jump squats 10 total Forward lunges 10 each leg Sumo squats 10 total Jump lunges 20 Toal Circuit 2: Do 3x through Side lunges 10 each leg Burbees 10 total Hip thrusts 20 total Mountain climbers 30 total Day Two: 30 Minutes of Yoga Day Three: Upper Body & abs Circuit 1: Do 3x through Push-ups 15 Russian twists 50 Bicep curls 8 Side extensions 12 e/s Shoulder press 10 Froggy In and out 25 Circuit 2: Do 3x through Bands Over head single arm pull 10 Leg extension abs with pulse up 10 Single arm row 10 Jumping jacks 50 Hammer curls 10 Single leg to elbow spider abs 20 Bands Chest pull 10 Day Four: 30-45 minute brisk walk Day Five: Legs & booty Circuit 1: Do 3x through Reverse lunges 12 each leg RDLS 12 total Split lunge jump 24 total Kettle bell swings 12 total Weighted donkey kick backs 12 each leg Fire hydrant 12 each leg Leg press machine 3x Regular press 12 total Single leg press 12 each leg Day Six: Light run or cardio machine Day Seven: Booty and abs + 20 min Stair climber Repeat 3x Weighted hip thrusts 20 total Weighted froggy sit ups 20 total Clam thrusts (feet together knees out) 20 total Weighted flutter kicks 20 total Weighted Russian twists 25 total Spider side abs 10 each side --- Send in a voice message: https://anchor.fm/herrisingself/message Support this podcast: https://anchor.fm/herrisingself/support

Welcome back for episode 136 of The Bodybuilding Dietitians Podcast! On this week's episode Tyarra and Jack answer and discuss various topics including: - The reality of dieting during a comp prep - Managing hunger and fatigue during prep - Conventional Deadlifts vs RDLs - How to progress when a lift stalls - Dream protein flavours? - Does Jack have a star sign? Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis! Business Website: www.thebodybuildingdietitians.com Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en YouTube: www.youtube.com/channel/UC9Why7CvHSXNMG8Aws6dnww 10% Off Marmadukes Peanut Butter Powder (discount code TBD10): www.marmadukes.com.au/discount/TBD10 VPA 10% off codes used at checkout: www.vpa.com.au/ TYARRA JACK

Training Q&A:---What's the point of cluster setsBenefits of EAAs if training fastedPros/cons of unilateral trainingBest way to deal with DOMSWhy is DOMS not a good proxy for hypertrophyHigh vs low repsBanded RDLs vs RDLsChalk vs WrapsStraight Sets vs Top Sets--- [Podcast] Differences between men and women---Where to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessEmail: JordanLips@Jordanlipsfitness.comPodcast: Where Optimal Meets PracticalTikTok: @JordanLipsFitnessWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERE---Helping you find the balance between OPTIMAL and PRACTICAL---Love You-JL

Welcome to The Muscle Mentors Podcast! In this episode, Luke, Paul, and James sit down to run through some more Instagram and Education Portal community questions. Want to learn more from us and get early access to the podcast? Head over to The Muscle Mentors Education Portal and join our epic community of coaches there: www.themusclementors.co.uk/ We covered: - Training Splits: Is German Body Composition training good for hypertrophy? How can we fit arms training into a Push-Pull-Legs Split? How can we fit RDLs into an Upper-Lower Split? - Optimal Body Fat for Muscle Gain: how lean do we need to be to gain muscle? Is there a perfect set-point, and can we ever get too lean? - Tips for being a Successful Personal Trainer and/or Online Coach: What are some of the best things you can do to be successful? What avenues can you go down if you're a successful PT, but DON'T want to transition online? Thanks to everyone who provided questions, and also to the rest of you tuning in to listen. We hope you enjoy the episode and, as usual, take some value from the conversation. Thanks to our partners & sponsors as always: Precision Prep UK Check out the epic Pro Prep Range here: https://precisionprep.uk/collections/pro-prep Use code 'musclementors15' for 15% off your first order. Then code 'musclementors' for 10% off any subsequent orders. Supplement Needs https://www.supplementneeds.co.uk/ Use code 'musclementors' for 10% off all orders. RaOptics https://raoptics.com/ Use code 'musclementors' for 10% off all orders. Thanks for listening and see you on the next one! – The Muscle Mentors

In this Episode of Barbell Shrugged: Commonalities between every deadlift Benefits and drawbacks of variations and accessories Pros and Cons of Single Leg Deadlift Sumo vs. Conventional  RDLs and its benefits Anders Varner on Instagram   Doug Larson on Instagram   Coach Travis Mash on Instagram   ————————————————   Diesel Dad Training Programs: http://barbellshrugged.com/dieseldad   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   U.S. Air Force. Find out if you do at airforce.com.   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   BiOptimizers Probitotics - Save 10% at bioptimizers.com/shrugged   Garage Gym Equipment and Accessories: https://prxperformance.com/discount/BBS5OFF Save 5% using the coupon code “BBS5OFF”

https://www.patreon.com/coachdanjohn0:00 - Intro0:30 - After Easy Strength3:12 - Heavy RDLs5:32 - Vertical Jump Training9:03 - Duck Feet Corrections11:39 - Fat Loss Tips14:46 - Dreams or Practical?20:19 - Competition Anxiety24:32 - Tumbling for Football28:26 - Good Enough31:53 - Favorite Track Books34:38 - Proper Rep SchemesEnjoy!---Have a question? Send it to podcast@danjohnuniversity.com[Dan John University](https://www.danjohnuniversity.com)

Matt & Niki and your lifting and life questions. Topics include changing hands for mix grip deadlifts, recommended kitchen equipment for meal prep, lumbar flexion during heavy deadlifts, most important gym equipment to begin, and testicle pain after lifting.   To get 50% off your first month of SteadyMD, go to steadymd.com/bloc by February 28th. SteadyMD is your personal doctor, online. It's telehealth done right.   Email podcast@barbell-logic.com to submit a question for future podcasts!   0:00 Introduction 4:34 Testicle Pain After Lifting What may be happening--and what should someone do--if they're experiencing testicle pain after lifting? 10:33 SteadyMD Log up at steadymd.com/bloc  15:56 Mixed Grip: Switch Supinated Hand? Should someone--when deadlifting with mixed grip--alternate supinated hands or just stick with one.  18:06 Coaching Feedback & Form Checking A great coach must help with form and improving form, but that cannot be ALL the coach offers. There must be a balance, and, ultimately, you need to make a good connection with clients. What does the client need right now and long term? 21:16 Recommended Nutrition Equipment What do Matt and Niki use all the time to cook and meal prep:  Instapot or pressure cooker: cook stews, chicken, sweet potatoes, rice sous vide: thaw quickly or cook meat to internal temperature vacuum sealer: portion & freeze meat good knife: game changer 2+ cutting boards: to cut and prepare veggies, herbs, meats cleaned out fridge: let you see what you intend to eat clear, stackable tupper ware: see what you're going to eat consider: non-stick frying pan, high quality cast iron skillet, high quality stainless steel cookware  29:18 Flexion During Heavy Deadlifts Is it concerning if some lumbar flexion occurs during heavy deadlifts? If it happens when it's REALLY heavy & the weight it occurs at continues to increase, it's not concerning. If, however, someone rounds then pulls at lighter weights, then, yes, the lifter needs to learn how to set & maintain lumbar extension. Rack pulls, RDLs, floating deadlifts, 5 part deadlifts can help.  35:09 Gym Shenanigans What's the silliest or stupidest things you've seen in a gym? A few things: curling in a smith machine, bouncing on a bosu ball, tying an iPod to a barbell. 37:33 Prioritizing Gym Equipment If you're on a limited budget and starting from scratch, what are the most important things to purchase? The most important thing is to get a barbell and weights.  GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Matt & Niki answer your questions.  Email questions to podcast@barbell-logic.com to receive an email answer and get your questions answered on the podcast.   Time stamps below do not include the ads. 4:44:  How does TRT impact the novice linear progression?  Should someone redo LP if they begin TRT, especially as an early intermediate? 9:39:  Should you do RDLs on a box or widen the grip if you do not achieve a "stretch" in the hamstrings because of short legs? 13:07:  What are the effects on strength training from donating blood or plasma? 16:46:  Do you prioritize midfoot balance or stress on the hips with the RDL and box squat? 19:53:  Do you have any recommendations for free or cheap templates or programs for advanced lifters who do not have use a coach? 25:05:  Which murder podcasts does Niki listen to?   29:12:  Is there any benefit to wearing a mouth guard during training to prevent strain on the neck, keep the airway open, or prevent teeth grinding? 31:55:  Why don't we do dips, as opposed to the bench press, as one of the 4 main lifts? 38:44:  What is your preference for order of upper versus lower in terms of a 4-day split (upper then lower or lower then upper)? 41:46:  What are realistic expectations for losing weight and training?    GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram podcast@barbell-logic.com    Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook

Welcome back for episode 27 of our Road To 2021 Series! On this week's episode Jack and Tyarra talk about how they're tracking along with prep, skinfold results, getting strong in RDLs, going to court and much, much more! Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis! Business Website: www.thebodybuildingdietitians.com Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en VPA 15% off links: vpa.fit/tyarra vpa.fit/jack Sam The Border Collie's Instagram: www.instagram.com/sams_tales/?hl=en

THE INS AND OUTS OF EXERCISE AND TRAVEL. I wanted to talk about this topic because it's been a huge portion of the last two years of my life. And that is working out while traveling. Like, what does that reality look like. What I've experienced and some of the ways I go about moving while traveling the world. First off - nothing will be as good as having consistent structure with a purposeful program. This is why I lose strength and muscle mass while traveling EVERY TIME. So let's dive into what working out while traveling the world looks like. Cardio becomes more prominent for sure. Why? Because it's easy and it can be done literally anywhere. The point for moving oftentimes is simply to get our heart rates up. So we run stairs in our building - 4 times from bottom to top, recover on the way down. We go on runs - this was huge for us in Rio De Janeiro because they had an awesome beach front on Copacabana. The weather was great and the scenery wasn't bad either. In colder places we will do jumping jacks or burpees. Simple intervals - 1 minute on, rest on heart rate. Or we can do tempo like 15 seconds on, 45 seconds rest. That works really well for more intense work like jump squats. That's all way more cardio than I would choose to do at home. But man it just feels good to sweat and move with intention outside of sitting and walking. Cardio is also mindless and time efficient. And while travel seems like a luxury, and it is I suppose, it's also draining. Which you know if you've traveled before. We also keep in mind our daily movement. For instance in some locations we walk A LOT, on a daily basis. But in Patagonia, we were driving 8-9 hours per day sometimes, burning the LEAST amount of calories and compressing our spines. After those days the body just craves movements. I would argue that our bodies felt the worst during that road trip. It was so much sitting. Which led to quite a few body weight workouts on days off from driving. Our joints were definitely in need of some love. In that location there was obviously hiking that was taking place - which killed our feet more than anything. But we were both rather pleased with how our cardio and muscles felt. As far as exercise outside of cardio, Nate and I are very different. I can't speak to his logic. But here's mine. I have my go-to exercises These are normally the most bang for buck for retaining strength, having a high metabolic demand, and getting joints moving at different angles. Most of the time is done with body weight. Especially now that we travel faster. In our 2018/2019 travels we had 4-5 one month gym memberships. So we had more opportunity to work with extra load. But when we move faster, body weight is what we use most often. My logic is this: I want to keep movement pattens fresh. So I do a lot of squats, step ups, single leg RDLs, cossack squats, handstand holds and Bulgarian split squats. For core I do a lot of plank shoulder taps, V ups and hollow holds. Upper body is by far the hardest to get after with body weight alone. Sets and reps vary as I'm not following a program. Although sometimes I do just pull straight from my Body Weight for Weight Lifters program. Especially if I'm needing some mobility focus. For lower body I typically stick to single leg exercises because they can be more metabolically demanding. And there's a heavier load. Right? So when I'm doing Bulgarian split squats with the majority of my weight on one leg, that's more difficult for me to move than doing a body weight squat using both legs simultaneously. I also LOVE the deep range of motion I get in that front working leg. Same goes for choosing the single leg RDL. I normally load those bitches up with a 45 lb dumbbell but that doesn't mean I can't benefit from doing them with body weight. They give my hamstring a great functional stretch and lengthening contraction. And that's where tempo comes in.

Complying with the recent "shelter in place" order for the state of California, and elsewhere, means citizens should avoid public gatherings. One of the many businesses affected in this shutdown has been workout gyms, a place where many cyclists have been making strength gains that are translating to more power output on the bike. So what can Athletes do at home to maintain the strength they have built? And is it possible to make additional gains while complying with the "shelter in place' order"? To answer both of those questions we contacted Shawn Wayland of Simple Fitness By Shawn, a former professional cyclist turned body-builder who is leading the way to help cyclists integrate year-round strength gains that enhance cycling performance. This weeks podcast is all about home gym routines and exercises that will help you get stronger on and off your bike during these times of crisis! **************************************************************************************************************** Workout Routine Notes From Shawn: "I recommend Athletes pick a squat and single leg push maneuver (like a lunge or split squat), a calf variation, some sort of pulling (RDLs), as well as a glute bridge variation, then scale it to their level of ability with the equipment they have available at home." Squat/Single Leg Push Maneuver Exercises: Squat, split squats, goblet squat, banded squats, reverse lunges, single leg pistol squat, single leg step-up, squats on a bosu ball, dumbbell loaded lunges, contralateral dumbbell loaded lunges, front leg on bosu ball lunges, step ups, farmers walks, suitcase carries, banded lateral shuffle Romanian Dead-Lifts (RDL's): Dumbbell RDLs, single leg RDL's, single dumbbell RDL, sumo dumbbell deadlift, single leg contralateral loading RDLs Calf-Variation: calf raises, single leg calf raises Glute Bride/Variation/Core: Glute bridge, glute bridge with band, kettlebell swings, planks, ab roll outs, superman's, single arm rows, bird dogs ****************************************************************************************************************** Check out these great deals that are exclusive for Big Wheel Coaching Athletes/Podcast listeners! GQ-6 makes some of the best hydration mixes in the business! Use the promo code 40offGQ62019 at https://www.gq-6.com/ Backmate recovery tools are made to help you get more out of your training, Use promo code BIGWHEELCOACHING20 at https://mybackmate.com/collections/all for a great deal. SNAAK Bar is handmade nutrition crafted by a Registered Dietician: use promo code BWC20 at https://www.snaakbar.com/shop Xpedo pedals are some of the lightest, stiffest, and highest quality in the industry. Use promo code 2M7Y5FVG at https://xpedo.com/product-category/pedals/ Finally, if you are in need of purpose-built and highly functional cycling gear check out the BWC collection of Pedal Industries gear: https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC podcast and it helps you make 2020 your best cycling season yet! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc.

Heute gibt’s Teil 2 unseres Instagram Q&As - Dabei gehen wir auf folgende Themen ein:   Tipps gegen Schwarz-Weiß-Denken in der Diät Heißhunger und Hunger in einer Diät RDLs vs. konventionelles Kreuzheben - wann würden wir was in einen Plan schreiben? Home Gym Essentials Zukunftspläne und worauf wir dieses Jahr stolz sind   Teile diese Folge gerne auf deinen Social Media Kanälen! Wir freuen uns auch riesig über deinen Daumen hoch, ein Abo hier auf YouTube und eine 5-Sterne-Bewertung auf iTunes - damit supportest du uns riesig! DANKE!   Folgt Petra auf Instagram: https://www.instagram.com/petra_pretti/ Folgt Melanie auf Instagram: https://www.instagram.com/melaniemut/   Alle Episoden des FFL Podcasts findest du in Zukunft hier: http://squatsgreensproteins.de/ffl-podcast/ Sowie auch auf iTunes und Spotify!

Matt and Scott are back with another round of Saturday Q&A. If you'd like to ask Matt and Scott a question, email questions@barbell-logic.com and we'll feature you on a future Q&A episode!   Discounts Do you have trouble with the bar rolling down your back on squats? You need A7's patented bar grip shirt. Even kyphotic guys like Scott can keep the bar on the back with it. A7 is always rolling out new clothing and gear, too, so head over to their store to see what's new. Need a(nother) lifting belt? Dominion Belts makes the best belts in the business, and Barbell Logic listeners can save $10 off any purchase by using the discount code LOGIC.   Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

ALL THINGS Q&A FOR TRAINING AND PROGRAMMING. Question 1: What would you describe as “science based programming”? A lot of trainers prompt that now. In short, to claim something is science based or evidence based, THERE NEEDS TO BE SIGNIFICANT SCIENCE BASED EVIDENCE TO BACK THE CLAIM. There need to have been scientific studies performed, proving the tactic or method to be true or false. Ideally, there are several studies that back the claim. I mean it's 2000 freaking 19 and the other day I was reading an article in the Journal of Strength and Conditioning Research (which I have access to through my NSCA membership) about leg and hip muscle activity during the back squat, Romanian deadlift and hip thrust. It found that the squats had significantly higher levels of quad activity because of the knee flexion and extension involved. And the hip thrust has the highest glute max activity. The Romanian deadlift had the highest hamstring activity. We know this right?! Those are claims we can say are science based, or evidence based training methods. Example: You're pairing hip thrusts and RDLs because you're targeting the hamstrings and glutes. That would be evidence based training. There are also methods I have to mention that may not have been tested and published in a scientific journal, but THEY WORK. And that's that. For instance, the heart rate or energy systems development used by Joel Jamieson. This is the type of conditioning I use with my clients and Built By Annie programming. There are six different types of conditioning all based on targeting and increasing your body's energy system's thresholds in an a-lactic, anaerobic and aerobic. These methods have been effectively used and tested on athletes for YEARS. There is data to show for it. We can see heart rate variability improving, resting heart rates decreasing, thresholds increasing etc. BUT, I can't say for sure if there are specified studies to support Joel's specific methods. If someone is claiming “science” or evidence based training methods, take responsibility and ask questions. Ask how it's science based, ask what's the science behind their method. Hopefully you can see it within their other content. Also, the more science you read yourself, the more you'll be able to piece things together and kind of start to see common trends within the science. Compound movements are efficient for working large amount of muscle groups and have a high metabolic demand. Hip thrusts work your glutes more than squats. You don't have to pull maximal loads to retain strength and so on. Question 2: Mobility/accessory work. How do you choose certain movements? Is there a resource? For mobility and accessory work, there are a few things that go into deciding that.  I typically go off three things: the main movement, the goal of that movement (get strong, build muscle, increase capacity), and the individual (if that is part of the equation). If individuality is not a part of the equation then I'll go off of my knowledge and experience with the masses. Right? What do MOST people need? What will MOST people likely benefit from when it comes to mobility and accessory work. First - the main movement of the day. Then plug in mobility and accessory work accordingly. Generally speaking. Say you have a squat day and back squat is the main lift. We know back squat is a knee dominant, lower body compound movement.  I tend towards strength and hypertrophy based accessory work for the lower body (glutes, hamstrings and quads). Make sure there is some single leg work in there - lunges, Cossacks, split squats, step ups. You can also choose hip or knee dominant with the accessory work. All depends on the goals of the program. If you're going hip dominant and hypertrophy then you'll see hip thrusts and RDL work, and maybe some single leg hip thrusts or deep step ups or pull up machine step downs. By the way,

TEACHING CLIENTS TO ADJUST WHEN FEELING PAIN Episode 40 came about after my experience at the Prehab 101 Seminar with Dr. Jacob Harden in Victoria B.C. Canada in September. If you're in the fitness space and don't follow him, I highly suggest you find him on the gram @dr.jacob.harden. And if you need CEU's for the NSCA or other organizations, his Prehab 101 course is approved - which is amazing. Today's episode addresses something has likely happened to everyone listening. If you lift weights, you have definitely had this happen on some level. You're working out and you experience pain. That's it. You're following your program as planned and you feel in a pinch in your shoulder or twinge in your back. So, what do you do? Go home? Move on to the next exercise? Modify? Push through the pain? That, my friend, is what I am teaching you today. This is not a gold standard, biblical approach or one size fits all system. But, it is what I do with my clients and is in line with what I have learned from professionals whom I hold in high regard. So, here I am, sharing it with you. Question 1: is the pain above a 5? I work with my clients on a pain scale from 1-10. It doesn't start at 0 because 0 is no pain. Now, 1 is barely any pain. Below 5 is tolerable. 10 is the worst pain you can imagine - think child birth without meds. So, if a client's pain is below a 5 (meaning it is tolerable), I am totally fine with them working through the lift. If the pain exceeds a 5, they have some regressive options. Option 1 is to reduce the load. Client reduces the load. Then one of two things happens. Either client's pain decreases or it doesn't. Based on that, they either complete sets at that weight, where pain is 5 or below (tolerable pain) or, if the pain didn't go away, I'll sometimes have them decrease again until we find a tolerable load. BUT, we must also keep in mind that there is a goal of the movement we were doing, right? So if the goal was to work at an intensity of 85% effort on RDLs, heavily loading the hamstrings, but the client can only tolerate a load at 50% effort...then we enter waters where I alter tempo and maybe even exercise selection, which we'll get into as well. Soooo. We altered load by decreasing it. Pain is tolerable, finish workout as planned, make record of weight and pain. Lowered weight and pain didn't change, now we use option 2. And option 2 is decreasing the range of motion. Can we do RDLs from a shorter range of motion with tolerable pain? Yes? Great, work at that range of motion with a tolerable load. Record pain level and load. No? The pain stays the same, above a 5? Then we change exercise selection. That's on the client if they have a comprehensive understanding of WHAT the given exercise was meant to do. I personally work with a lot of other professionals in the field so they may be able to make this adjustment themselves. If it's a 1:1 client, then we make that change together. My 1:1 and Built By Annie clients would be noting this in the True Coach. Which you can try via my link here. Now, I ask 4 other determining questions of a client who has pain Does the pain dissipate between sets? Does the pain get better with movement?Does the pain dissipate after the workout is complete? If so, when? If not, what is the pain score post liftIs the pain present the next day? If so, what level? I don't have this is a flow chart yet for clients, but plan to make one so they have a helpful visual. I am a fan of empowering the client. And I also lean more toward pain as a sense, or a perception. It does not mean stop all movement. If we can educate clients around their pain and help them feel safe, they are more likely to continue training and enjoy it. That is not to say we are negligent and ignore pain. Not at all. But let's not let it run our workouts or limit us in areas it doesn't need to.

► Wir haben, was ihr braucht: https://www.mtmt.life/store/ In der zweiten Rundtischdiskussion haben wir immer noch keinen runden Tisch....ABER jede Menge unserer liebsten Übungen für EUER Krafttraining! Aus allen Kategorien ist etwas dabei: Oberkörper, Unterkörper, Isolation, Bauch, .... ► (0:00) Intro ► (2:00) Unsere Lieblingsübungen & Hanteln vs. Geräte ► (17:00) Lieblings…PUSH - vertikal ► (22:05) Lieblings…PULL - vertikal ► (26:30) Lieblings…PUSH - horizontal ► (32:30) Lieblings…PULL - horizontal ► (41:00) Lieblings…ISOLATIONS Übungen (aka Kleinscheiß) ► (47:30) Lieblings…BAUCH Übungen ► (56:20) RDLs, Hip Thruster & Frontsquats Checkt unseren Youtube Channel: ► Youtube: www.youtube.com/channel/UCrgV394f…ub_confirmation=1 Wir sind ein Team von Coaches aus München. Seit über 8 Jahren begleiten wir ALLE Arten von Menschen auf ihrem persönlichen Weg. In unserer täglichen Arbeit widmen wir uns den Themen Training, Ernährung, Regeneration und Stress-Management. Unser Ziel ist es, unsere langjährige Erfahrungen und unser Wissen mit euch zu teilen. MTMT Content ist (meistens) frei von Dogma, Mythen und Bullshit - REAL, TRUE, UNTERHALTSAM und ANWENDBAR. ► Erfahrt mehr über unsere tägliche Arbeit und das Gym: https://www.mtmt.life ► Instagram: https://www.instagram.com/mtmt.life ► Facebook: https://www.facebook.com/mtmt.life/ ► Wenn Ihr Fragen oder Anregungen habt, kontaktiert uns auf unseren Social Media Kanälen oder schreibt uns unter podcast@mtmt.life !!

Milwaukee Brewers minor league pitching coordinator Jake McKinley discusses how to build competitive toughness in youth baseball players. Plus Austin Wasserman has the Wass Strength Tip of the Week on single leg RDLs. And Rob answers the Question of the Week about how to help hitters who adjust to umpires making bad strike zone calls. Please let us (and others) know how you feel about the show by giving us an honest review & rating on iTunes!

back from holiday, eaten all the souvlaki he can fit in his mouth...tom and dan discuss, best binge movies, the reason for RDLS and what they are actually training, the bbc article on a gym in the midlands training fitness coaches to "spot" members with eating disorder, can of worms.. and lastly... Keto Dogs

Ein weiteres Q&A für Euch. Vielen Dank für die Fragen und viel Spaß beim zuhören. TIMESTAMPS 2:00 Update zu meiner Improvement Season in Zusammenarbeit mit Revive Stronger 8:50 -Pausenzeit zwischen intensiven Sätzen? Insbesondere Top und DownSets? 13:14 Was machst du wenn Personal Trainer schlechte Arbeit machen? Eingreifen? 16:38 Die ROM deiner RDLs? Warum gehst du soweit runter? 20:12 Was hälst du von dem Ansatz 10 Satz Maximum pro Session pro Muskelgruppe für optimale Ergebnisse zu trainieren? #Junkvolume 25:00 Ist ein stätiger Progress im Training trotz Kaloriendefizit möglich? #recovery #mindset 30:27 Wie wichtig ist Mealtiming deiner Meinung nach und wie die Mahlzeiten aufteilen? 34:05 Periodisierung? Wie sind Menschen früher ohne Periodisierung hypertrophiert? 37:47 Konkurrenz durch Podcastgäste? Potenzielle Kunden wandern ab 42:00 Wie schädlich ist Cortisol für den Muskelaufbau? Maßnahmen dagegen? 45:00 In Ordnung wenn Whey die einzige hochwertige Proteinquelle in der Ernährung ist? Danke für das zu hören / schauen...lasst mir gerne einen Kommentar, ein LIKE und ein ABO da wenn euch die Episode gefallen hat. FRAGEN gerne in die FACEBOOK-GRUPPE: https://www.facebook.com/groups/1968127166540515/ Wenn du an einem COACHING interessiert bist - folge dem Link und bewerbe dich noch HEUTE: https://www.theartofpt.de INSTAGRAM: https://www.instagram.com/arne.otte/

Thanks again for listening to the solo podcast, in this episode I discuss the trip to Vienna, my messed up bruised leg, and answer your questions! TimeStamps - 0:00 - Update on me / Vienna Trip 5:00 - Should we mix strength and hypertrophy or focus on one in each phase. 9:45 - Favoured use for supportmax neuro. 12:48 - Advice for New PT 18:45 - Masturbation and PNS 19:50 - RDLS in replace or as well as CONV DL? 23:10 - Last meal on earth 25:00 - Previous thoughts on training, no longer preach. 33:50 - Diet break approach 39:00 - Clients competing against other clients 44:24 - How many Salmon cream cheese rolls can I eat. 46:30 - Motivational books 49:50 - Fermented foods? Any issues with digestion 50:00 - Pre stage pump up? 52:55 - Intra workout carb digestion issues? 55:55 - All lifts rising except bench, what to do? 55:40 - Video editing programmes? 58:20 - Tips for MINDSET - Please check out my sponsors Alist Nutrition For the best ranges of pre workouts, whey proteins and much more! - https://a-listnutrition.com/ Use code AJ18. - For coaching enquires, email aj@madebymorriscoaching.com - To join my members site with over 200+ videos, visit www.madebymorriscoaching.com/membership. - For epic bodybuilding clothing visit - https://brutalworkclothing.myshopify.... and https://www.monster-factory.co.uk/

Anatoly Pisarenko and Nicu Vlad are two of the most iconic weightlifters of all time. Between them they hold the second best snatch and the second best clean and jerk of all time by sinclair. These Weightlifting legends are the giants upon whose shoulders we stand. Also if you ever wanted to know why they were called RDLs, this episode is for you...Virus EU 20% off - weightliftinghouseweightliftinghouse.com (Barbells and T-Shirts)

Anatoly Pisarenko and Nicu Vlad are two of the most iconic weightlifters of all time. Between them they hold the second best snatch and the second best clean and jerk of all time by sinclair. These Weightlifting legends are the giants upon whose shoulders we stand. Also if you ever wanted to know why they were called RDLs, this episode is for you...Virus EU 20% off - weightliftinghouseweightliftinghouse.com (Barbells and T-Shirts)

What's up, Achievers?! We've got a GREAT episode for you all today - we received some really great questions that are slightly different, which allowed us to go really deep in our answers. First off, we discussed how to decrease hamstring activity (to the point of pain) and increase glute activity during RDLs and Single Leg RDLs (2:35). We then covered what muscles "should" be working during a squat and if it's okay to not feel your quads as much during them (7:09). We also talked about how your back position should be while descending during a squat. Should you arch? Should you keep your back flat? What gives - why is there so much conflicting information?? (12:01) Finally, we went over what to do when experiencing both a weight loss AND strength plateau (17:30). We hope you enjoyed this episode! If you did, we'd love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you'd like us to answer. Until next time, Peace, Love, and Muscles! Jason and Lauren

What's up, Achievers?! We've got a GREAT episode for you all today - we received some really great questions that are slightly different, which allowed us to go really deep in our answers. First off, we discussed how to decrease hamstring activity (to the point of pain) and increase glute activity during RDLs and Single Leg RDLs (2:35). We then covered what muscles "should" be working during a squat and if it's okay to not feel your quads as much during them (7:09). We also talked about how your back position should be while descending during a squat. Should you arch? Should you keep your back flat? What gives - why is there so much conflicting information?? (12:01) Finally, we went over what to do when experiencing both a weight loss AND strength plateau (17:30). We hope you enjoyed this episode! If you did, we'd love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you'd like us to answer. Until next time, Peace, Love, and Muscles! Jason and Lauren

SUMMER FOOTBALL TRAINING 2016 In this episode Coach Joe shares the mic with his partner in crime Coach Dan Goodman to discuss their upcoming summer football training program.  Something they and team VH have become synonymous for creating one of the most badass summer training programs in the country.  Athletes from all over the Tri-State area and beyond come to test the physical abilities each week at Varsity House.  Coach Joe will lay out their pan for making 2016 their best training program yet.  If you’re a coach or athlete who’s training for football you won’t want to miss this VALUE packed episode!  Start: Core Values:  Hard work, Commitment, Consistency.  Coach Joe and Coach Dan explain how your “core values” set the stage for a badass summer training program.  You must live the code and preach it home every day. Basic Key Areas of Focus for this Year.  Here Coach Joe and Coach Dan discuss the key areas they want to focus on tis year.  As always their program is ever evolving and improving year to year.  Although Strength, Speed and Explosive Power are always at the top of the list that goes without saying.  Coach Joe believes it’s the little details that make their program uniquely great.  For personal stretch session to mobility workshops and nutrition seminars TeamVH is all about over delivery.  Key Areas 2016: Posterior Chain – The most important group of muscles for football speed and power Shoulder Mobility & Injury Proofing – The shoulder girdle takes a pounding for any football player so it’s really important to address any preexisting injuries and work to prevent one form occurring. Eccentric / Isometric Single Leg Strength – This is a hugely overlooked aspect of most college S&C programs and plays a great role in the ability to change direction and prevent Knee/Hip injuries. Neck/Grip/Traps – A strong neck and traps help prevent head injuries and reduce the incident of concussion. Hip Mobility – Most football athletes are big and tight.  If you want to play better, you need to move better. Aerobic Conditioning – Another largely overlooked aspect of football training. One’s aerobic capacity determines their ability to recover between plays and or during training.  Nutrition – Each athlete must be given a full nutrition packet and hand in their food logs throughout the summer. HOW TO CREATE AN AWESOME SUMMER TRAINING PLAN Exercise Selection: Choose the exercises you want to make sure are the biggest part of your program and best represent the key areas you want to cover. Posterior Chain - Box Squat, RDLs, BB Glute Bridge, Banded GMs, Rev Hyper. Shoulder Mobility – SHL DLC, 30/30 Holds, Rear Delt Fly’s, Band Pull Aparts, Horizontal Rows, Thoracic Mobility Drills. Eccentric/Isometric SL – Pause Bulgarian Split Squat, Pause lateral lunges. Neck – Farmer Carry/Holds, Shrugs, 4-way partner Neck, Iso Neck Holds. Hip Mobility – Hip Series, Depth Squats, Bar Under/Overs, ROM Lunges. Aerobic Conditioning – Tempo Runs, Row/Ski Repeats, Sled Pulling, jump rope.     Basic Layout: Depending on the number of days you can train depends on the structure of the plan.   The more days you have to train the more you can separate aspects of training and get more detailed.  Monday Tuesday Wednesday Thursday Jailhouse Friday Max Effort Upper Hip Extension Accessory Upper Aerobic Locomotive Sprints & Jumps Speed Strength Posterior Chain Neck / Grip / Core Max Effort Lower SL Strength Posterior Chain “Gun Show”   Sprints & Jumps Agilities Speed Strength Posterior Chain Neck / Grip / Core OH Work Volume Upper Accessory Upper Neck / Grip / Core Strongman & Friday Finisher   Running Plan:  The running plan should coincide with the lifting plan.  Since the most important aspect of football is running around the filed this should be of utmost importance. Construct your lifting plan first.  As you progress through the summer and the volume of lifting decreases conversely the volume of running should increase.  Our program starts off the first 4-weeks with basic strength development as the key focus as most college athletes are not “up to speed” with their strength training.  Our secondary focus is a return to consistent running. Here the running focus is on technique and starting speed.  Low volumes of short intense 5-10y sprints and form drills Jailhouse Fridays:  Each training week needs a great finisher and reminder of why training should be the athletes favorite part of the football experience other than playing the game.  We like to create a TEAM atmosphere on Fridays and have athlete compete against each other as well as hit their favorite “Meat Head” body parts.  First we give them a serious “Beach Pump” then we crush them with some fun strongman circuits and conditioning.  Conclusion: The key to the success of your summer football plan is consistency.  Not only form the athletes but the coach.  Make sure you are well planned, prepared and ready to go!  Practice extreme ownership in everything that happens in your gym and the athletes will respect you.  Above all have fun, after all we are just working out!