Podcasts about rir

What REALLY builds muscle after 40?The honest answer comes down to 3 things: sufficient effort for growth, how many hard sets you need each week, and recovery.This episode covers mechanical tension as the proximate cause of muscle growth, what the research says about training close to failure and reps in reserve (RIR), the how many weekly hard sets (volume) drives muscle growth (hypertrophy) vs. diminishing gains, and how sleep, protein, and recovery enable muscle growth.Plus, what changes for lifting weights over 40 and for women in perimenopause and menopause, and a 30-second test you can run in the gym to find out how hard you are training.Try Fitness Lab, the AI coaching app that works alongside the tools you already use to calibrate your effort, dial in your training volume, and tell you what your data means for building muscle and losing fat over 40.Timestamps:0:00 - 3 things that build muscle 6:39 - Mechanical tension and mechanotransduction 9:30 - Size principle and proximity to failure 11:19 - Reps in reserve and calibrating your effort 14:28 - Volume as the dose for hypertrophy 15:52 - Hard sets per muscle per week 17:45 - What makes a set count 18:44 - Building your week of training 21:50 - Effort tracking and programming over 40 23:24 - Recovery as a permissive factor 25:18 - Sleep, protein, and strength training over 40 26:21 - Building muscle through perimenopause and menopause 30:21 - Bonus: 30-second test for whether you've hit "failure"

Send us Fan MailAre you training hard enough to actually grow? Drew Brandon and the training team unpack practical ways to measure real effort—like watching rep speed slow as you approach failure—and explain how to use RPE and RIR once your form is dialed in. They cover tempo myths, why a faster concentric can reveal true proximity to failure, and how a simple checklist can keep you from over-cueing and underperforming. You'll hear how in-person or group environments often unlock intensity many athletes haven't reached on their own, plus how smart recovery and deloads fit into the bigger picture.What You'll Learn:The simplest indicators you're within a few reps of failure (movement velocity, rep quality)How to use RPE and RIR effectively—and when they're most accurateWhy fewer cues and a short setup checklist often lead to bigger liftsThe 80–90% form rule, technical failure standards, and filming your setsRemote vs. in-person intensity differences and how group energy elevates outputRecovery markers, when a deload helps, and training without fear of injuryReady to push closer to failure, recover smarter, and finally see the progress you've been chasing? #TrainingIntensity #RPE #Hypertrophy #FitBodyFusion #DeloadDrew Brannon, an Exercise Science graduate from USF, owns Pinellas Ultimate Strength House, a premier 7,000 sq. ft. training facility in Largo, FL. A former physique researcher, athlete, and coach, he helps clients—from NCAA athletes to bodybuilders—achieve peak performance.https://www.instagram.com/drewbrannon08Shelbie Corey is the Head Trainer and Director of Training & Systems at FitBody Fusion, where she helps lead coach development, training systems, and athlete programming. With a strong background in strength training, injury prevention, and performance-focused coaching, Shelbie brings a detail-oriented approach that helps athletes train smarter, move better, and build sustainable results.https://www.instagram.com/fit_shelbs_Javier Fraga is the General Manager of Pinellas Ultimate Strength House and a key leader within the FBF Training Department. With a strong background in performance training and experience working with everyone from elite athletes to everyday clients, Javier brings a results-driven, no-nonsense approach to fitness. He is passionate about helping individuals unlock their full potential through disciplined training, education, and a commitment to long-term growth.http://www.pinellasultimate.comhttps://www.instagram.com/jfragatrainingAllyson Spungin is the Director of Training, Programming, and Educational Development for FitBody Fusion and a Master Trainer with over 12 years of experience in strength training and nutrition coaching. Based in Scottsdale, AZ, she is known for science-backed, individualized programming for both athletes and general-population clients, with specialties spanning fat loss, performance, and pre/post-natal training. A national-level NPC Bikini competitor and longtime FitBody Fusion athlete, Allyson combines hands-on coaching, gym leadership, and advanced certifications with a psychology-driven approach to help individuals train smarter, progress sustainably, and maximize results at every stage of their journey.https://www.instagram.com/allyson.spungin.fitness/https://www.fitbodyfusion.com/blogs/coach/allyson-spunginWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

ETP 218 is all about progression models. The whole conversation starts from one non-negotiable idea: eventually there has to be real, tangible progression. Most of the "models" people get excited about are really just different ways to make the process less mundane than running linear or double progression forever. And to be clear, LP and DP are still the GOAT. They're proven, time-tested, and they work. We break down what they actually are and why they've earned that status.The catch with all of these models is that they live and die by consistent form. Heavier weights or more reps with execution falling apart isn't progress. A big reason we like employing these models in the first place is that they tend to produce more consistent output and execution than LP/DP, where the only thing you're chasing is weight and reps. That consistency is a lot of why they're effective.From there we walk through the models we actually use and where each one fits.Covered in this episode:Why LP and DP are the proven foundation, and why everything else is built on top of themWave loading, including the 4/3/2 strength model and the 4-3-2-1-0 weekly RIR approach Bryan often runs, where the goal is to beat the same week in sequence so progression plays out over a five to six week windowBryan's current favorite: 2-week microcycles, alternating an intensity week (2 x 5-8 to 0-1 RIR) with a volume week (4-5 x 5-6 at 85-90% of the prior week's load)Rep goal progression, basically a more fun spin on double progression, hitting a total rep target across your sets before adding loadReverse pyramid and top set plus back-off work, where progression is driven mostly by the top set and the back-offs chase stimulusVolume progression, the original RP model, where workload climbs week to week before load goes up across the mesoDensity progression, doing the same work in less time, plus Aaron playing devil's advocate on whether efficiency gains actually confirm strength or hypertrophy progress or just imply itLoad cycling across longer time frames, meso to mesoMyo-rep and rest-pause progression, beating your total rep count session to sessionTimestamps:00:00:00 Episode Introduction and Personal Updates00:13:41 Refining Hypertrophy In-Person Seminar00:14:41 Goodlabs Discounted Private Bloodwork00:15:10 Diving into Progression Models00:22:39 Waveloading and Its Applications00:29:22 Set Structures and Rep Ranges00:31:44 Microcycle Training: Balancing Intensity and Volume00:34:28 Understanding Reps and Volume in Training00:36:45 The Benefits of Volume Weeks00:38:14 Rep Goal Progression: A Fun Approach00:39:19 Top Set Back Off Set: A Popular Training Method00:43:32 Exploring Pyramid Training: A Classic Approach00:47:54 Volume Progression: Pros and Cons00:52:31 Density Progression: Efficiency vs. Effectiveness00:58:08 Load Cycling: A Structured Approach to Progression01:02:38 Myo Reps: Time-Efficient Training Techniques Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media  ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In this episode of FOF Gym Chat, we continue our Q&A series and dive into what we love most about fitness — and why it goes far beyond aesthetics.We are chatting about:- Why fitness is one of the few things in life you truly can't fake- How training builds mental toughness and confidence- Simple, realistic meal prep strategies that actually work- The difference between RPE, RIR, and training to failure- Why consistency beats perfection every timeWhether you're brand new to training or years into your fitness journey, this episode will help you simplify the process, train smarter, and stay focused on what really matters.

Today we discussed the nuances around training and how the rules change and bend as you get more advanced in the gym.When should you use high volume vs. high frequency vs. high intensity?Are performance markers like RIR and RPE effective for beginners?If progressive overload is the rule, why aren't you benching 700 lbs?Tune in to this episode to learn more about how training should be adjusted over time to ensure progression."The Sensible Solutions Coaching Podcast" is raw, real, direct, applicable, and empathetic fitness coaching advisory - we aim to cut through the complexity and madness with free knowledge to help coaches, clients, and all fitness enthusiasts keep progress simple.It is the ONLY podcast you'll need to think, learn, laugh, and level up!If you learned something from this podcast episode, please leave us some stars, a review, or share us with a client or coaching friend.Happy coaching!@beoppositetraining@austinst8@firstcalloutfitness@ericalper_firstcalloutfitness

Today we're doing part 1 of our Q&A from our IG followers, answering all of the training questions that came through

Joe kicks off this week's show with 3 big announcements regarding the Iron Business Blueprint, this month's "MuscleUp" supplement sale & NEW MERCH! He then answers 3 listener questions. Specific topics include: 1) Cardio vs Weights for Fat Loss 2) The best way to develop visible abs 3) The difference between "training to failure" vs "0 RIR"... And MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Iron Business Blueprint DeFranco's Nutritional Supplements NEW DEFRANCO MERCH!

Joe kicks off this week's show with 3 big announcements regarding the Iron Business Blueprint, this month's "MuscleUp" supplement sale & NEW MERCH! He then answers 3 listener questions. Specific topics include: 1) Cardio vs Weights for Fat Loss 2) The best way to develop visible abs 3) The difference between "training to failure" vs "0 RIR"... And MORE! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS Iron Business Blueprint DeFranco's Nutritional Supplements NEW DEFRANCO MERCH!

I dag går Stian Larsen rett på kjernen i muskelvekst og hvordan du bruker forskning i praksis. Stian deler om etterlevelse, autoregulering og realistisk progresjon, og hvordan hverdagen former treningen din. Få konkrete tips om volum, repetisjoner, og hvordan sette opp et langsiktig, bærekraftig program. .

Stian oppdaterer deg på resultatet tre nye og spennende studier - et om progressiv overload, pauser vs. lengre pauser og en posisjonell uttalelse fra ACSM—og ser hva dette betyr i praksis. Du får konkrete råd om loggføring, riktig intensitet og hvordan progressjon driver muskelvekst og styrke. En tydelig, evidensbasert sjekkliste for smartere trening. .

Send us Fan Mail“Appreciate the loved ones in your life.”-Ruchi PinnigerExclusive Insights from This Week's EpisodesProfitable founders do not always feel secure, and that gap can quietly damage pricing, decisions, and peace of mind. Former Wall Street CFO Ruchi Pinniger reveals the hidden money patterns behind that tension and why the real breakthrough starts inside. Listen now.EPISODE HIGHLIGHTS[00:04:00] Ruchi shares the Prada bag story and reveals the costly lie that external success creates internal prosperity.[00:06:00] She explains why business revenue will never outperform your relationship with money.[00:08:00] Ruchi introduces her RIR method, Recognize, Interrupt, Reframe, to break disempowering money thoughts.[00:20:00] She exposes how undercharging and trading time for dollars quietly cap growth and create burnout.[00:28:00] Ruchi explains why founders can be profitable yet still feel broke, and why profit is not the same as cash flow.[00:30:00] She names the hidden cost of bad financial visibility: anxiety, poor sleep, and weaker decisions.[00:33:00] A client story reveals how childhood money patterns can drive overspending even after revenue grows.Full show notes, transcript, and resources for this episode:https://podcast.deepwealth.com/528The Deep Wealth PodcastMost entrepreneurs do not fail.They just carry too much for too long.The business grows. Pressure grows faster. Profits get harder to predict. Decisions cost more energy. Over time, focus slips and health takes the hit.The Deep Wealth Podcast and Deep Wealth Mastery are built from real experience. We're the only system based on a 9-figure exit. This system exists because guessing gets expensive.

Dear listener, we made it! Episode 100 is here! To celebrate the occasion, we're doing a Q&A where we answer as many of your questions as we can in under two hours. And today, in contrast to our usual episodes, we deviate a bit more than usual from the training-related questions and include a few more personal ones (see the timestamps below). Cheers! Timestamps: 06:45 - Favorite premium features in the app; our thought process when planning workouts; what measurements to track; and is belly circumference a more useful measurement than body weight? 18:45 - How do we handle setbacks in life, and how do they affect our training? 24:00 - Why does Philip, the hedonist, not drink coffee? 27:30 - Biggest differences in gym culture across the world? Do you speak any other languages besides Swedish and English? 34:00 - Philip's desert island wines? Daniel's desert island books? 39:30 - Who is more likely to a) start a fight with a bear? b) win a fight against a bear? 43:45 - If you could go back in time (with all your knowledge about training and about yourselves) and train in a particular way from an early age, how would you train? 51:30 - What's the biggest mistake modern fitness culture makes that the Golden Era of bodybuilding got right?  Do you think modern lifters over-optimize details like tempo, rest times, RIR, science-based stuff, etc., at the expense of just keeping it simple, lifting heavy and intense, and simply being a monster in the gym? 57:00 - What results from a scientific study were you most surprised by? 1:03:00 - What does the science (and your experience) say about the diminishing returns of rest time between sessions? 1:08:45 - Are you considering Norwegian intervals sometime in the future? 1:15:00 - Any pet peeves when it comes to other people's behaviour in the gym? Any tips to get past the fear of a new injury or at least live with the fear and still train? Who was the coolest 80s-90s action movie star? Arnold? Stallone? Van Damme? Kurt Russel? Chuck Norris? Dolph Lundgren? Which is your favourite "bad" eating habit? 1:22:45 - How do I dial in the volume and intensity when trying to do daily lifting? 1:27:30 - Other than strength training, are there any particular hobbies that you are passionate about? 1:40:30 - What's your push-up PR (reps)? And the current approximate level? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

Você já teve a sensação de que se esforçou DEMAISpra receber de volta uma recompensa RIDÍCULA? Então respira fundo e dá o play. Neste Programa do Cueca Apertada, a gente mergulha de cabeça nas coisas que parecem importantes, adultas e necessárias…mas no fundo só servem pra cansar a alma. Falamos de: – arrumar a cama sabendo que vai bagunçar– dobrar roupa pra alguém destruir em 10 segundos– cozinhar como um chef pra ouvir “prefiro congelado”– atualizar currículo, LinkedIn e esperança– sorrir pra gente que você não suporta– perder tempo tentando economizar trocado– e outras armadilhas emocionais da vida adulta Tem histórias reais de ouvintes, com contexto, dor, vergonha e aquele detalhe específico que faz você pensar:“isso já aconteceu comigo”. Esse episódio não vai te ensinar a ser mais produtivo.Ele vai te lembrar que nem tudo merece seu esforço. Dá o play.Rir disso tudo sai bem mais barato que terapia.

In Episode 212 we answer our March Instagram questions across a full spectrum of training and nutrition topics. We cover how we'd approach movement assessments with in-person clients, managing a reverse diet after significant fat loss, and our takeaways from Scott Stevenson's discussion on mind-muscle connection versus training to failure. Same-muscle-group supersets, rep tempo and the fatigue cost of slow negatives, exercise selection consistency, and the hypertrophy merit of low-rep cluster sets with heavy loads.On the nutrition side, we address the macros versus calories debate for body recomposition, how we handle missed rep or RIR targets mid-session, and what it realistically takes to improve abdominal definition at low body fat.Enjoy!Timestamps:00:01:40 - Why did you hop on TRT? Were you experiencing signs of low test? 00:16:30 - If you train a client in person, what kind of movement screen or assessment would you do? 00:20:14 - Post long diet (down 8kg and ~10% bf so far). Fats are at .6 per kg. Prefer increase in carbs for reverse diet? 00:25:44 - You mentioned Scott Stevenson discussing MMC versus failure. Can you elaborate your takeaways? 00:31:32 - When doing same muscle group supersets (iso to compound), should you take the first movement to failure or stop at 1-3 RIR? 00:35:59 - What's your perspective on rep tempo? Specifically the negative. I feel like slow negatives are super fatiguing…00:40:42 - Keep exercises the same or change them frequently? Why? 00:45:20 - What do you think of taking a heavy weight (Like 5-6 RM), and doing a buncha sets of 2-3 reps? Good for hypertrophy? 00:48:43 - You're def looking bigger and more jacked since TRT. What do you think? 00:54:34 - Order these in terms of systemic stress: Upper body lift, lower body lift, Zone 2 cardio, HIIT cardio. 00:58:55 - If you miss a rep or RIR target, do you prefer to drop weight or rest longer for the next set?01:01:55 - What is more important for body recomp, Macros or calories?01:05:56 - How to tighten the abdominal area? 39 years old. Female. 5'2. 112 lbs. 13% body fat but soft abs/no definition. No kids. Lifts 5x week. Cardio 3-4x. Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

If you've started strength training, you've probably seen terms like RPE, RIR, volume, frequency, training to failure, unilateral vs bilateral, lengthened position training, drop sets… and wondered:Do I actually need to care about this?In this episode, I walk you through the most common strength training terms you'll see online and explain them in plain English. More importantly, I tell you which ones really matter if you're a woman in midlife whose goal is to build muscle, get stronger, improve your health, and prepare your body for the decades ahead.If you're in your first year or two of lifting, this will help you stop overthinking and focus on what actually moves the needle.I cover:What a program really is and why it mattersSets, reps, rep ranges, and what “lifting heavy” actually meansTraining close to failure vs going to failureFrequency and volumeRPE and reps in reserveLengthened vs shortened trainingUnilateral vs bilateral trainingPartials and drop setsAnd I'll tell you what you need to care about, and what you can safely ignore for now.If you want to lift in a way that builds real strength and muscle in midlife without getting lost in jargon, this episode is for you.Send me your thoughts

In today's episode, we talk through some of the most common (and most misunderstood) questions we hear around training, nutrition, and recovery - especially when performance goals like half marathon training are on the table. We dig into how to balance running with strength training, why recovery and fueling matter more than people think, and why trying to chase fat loss during intense training is usually a losing game.We also zoom out and get practical: separating movement from weight loss, understanding how your body actually burns energy (hello, TDEE), and clearing up gym confusion around split squats, wedges, and those mysterious acronyms like RPE and RIR. If you've ever wondered whether you're training “hard enough,” overthinking calories burned, or feeling stuck in the gym, this episode is for you.If you've been trying to “do it all” with your training, this is your reminder to pick a lane, fuel your body, and train with intention.“Muscles don't know reps or sets. They know stimulus, tension, and fatigue - and they respond to it.”- Amy Rudolph“Running is a performance sport. You need fuel for that. Fat loss is the opposite of that.”- Iris DeadliftsThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:How many strength training days actually make sense during half marathon trainingThe problem with mixing fat loss goals into intense endurance trainingThe truth about steps, calories burned, and why exercise isn't the driver of fat lossA simple breakdown of TDEE: BMR, NEAT, TEF, and where exercise really fitsSplit squats vs. Bulgarian split squats (and how to modify them without shame)What RPE and RIR actually mean - and how to use them to build real strengthConnect with Us:Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

In this episode of The General Muscle Podcast, Lawrence is joined by Martin Refalo to unpack one of bodybuilding's most debated topics: training to failure vs reps in reserve (RIR). They explore whether we can truly gauge failure accurately, how lifters often misjudge proximity to failure, and what the research says about pushing sets to the limit. Most importantly, the discussion turns practical, outlining how to apply RIR and failure intelligently within your program, when to push harder, and when leaving reps in the tank might actually drive better long-term progress. Thank you for listening! Please take the time to screenshot the episode, post it onto to your Instagram story and tag Lawrence and Martin! Please take the time to leave a five star review on your podcast platform of choice as this is a great way to help the show! Martin's IG: @mrfitness__ Lawrence's IG: @general.muscle Physiotherapy Enquiries: lawrence@everybodiesphysio.com.au Coaching Enquiries: lawrence.grieve@ymail.com Use code "GENERAL" for 15% off at www.powersupps.com.au

Firstly, it's BONUS WEEK! Until Wednesday 18th of February if you apply to join the Glam Body Program you'll score some epic bonuses. To hear exactly what they are DM me "GBP Bonuses" and I'll fill you in on all the deets. Now into today's topic... You're in the gym, following a program, hitting your protein intake, taking creatine but you're not sure if you're training hard enough! You feel like you're missing something but you don't know what it is! You want to get stronger, you want to build more muscle, you want to be one of the gals in the gym that looks like she gets it, you want to train hard. All of these things really appeal to you but you just feel stuck like, 'cool I know I need to train hard but how and how do I know if im doing it, how do I know the line between this is just my genetic potential vs I'm actually missing something here?" Today - I'm going to clear this up for you! You'll hear what RIR is, what failure is, what standard is required to build muscle and then how to quantify so you're not stuck just going off vibes Next steps... Apply for 1:1 online coaching inside the Glam Body Program: https://thefemalephysiquehub.mykajabi.com/Glam%20Body%20Program Find me on Instagram or ask me a question: https://www.instagram.com/the_femalephysiquehub/

I'm convinced that people who ask better questions in the gym grow muscle faster. One of my clients recently sent me a list of very specific questions about her training (the CYS Training Program) like: why she feels a glute exercise in her lower back whether exercise order really matters what RIR actually means when to use grips and more. Once these things are corrected, she's guaranteed to get more out of the same exact hour she's already training. If you've been lifting for a while and want to train with more intention (without adding more time), this episode will click. And if this podcast has been helpful for you, I'd love if you could take a minute to leave a review on Apple or Spotify, it helps more women find the show

➢Message me "Training hacks" to IG @ColossusFitListed points:Warming up less (Warm up to degree necessary. It should reduce your risk of injury, improve performance but shouldn't be fatiguing you or taking away from your workout.Train to RIR 1/2Progress get's interruptedInvest in good gym gear - squat shoes, sleeves & a beltDeload weeks - TRAINING HACKSTrain with objective not vibes - power of a good routineTraining sore is okay (Know you will adapt, bite down and. learn to be a beast. The sooner you do the faster your results will come)Slow down the eccentric - utilize phases of pushing heavy weight with slight form breakdown, adapt back to slow controller repsWalk more instead of doing cardio at the gymThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

In dieser Folge erklärt Coach Flex, warum Trainingsprotokollierung der Schlüssel für echten Fortschritt im Calisthenics- und Krafttraining ist.Ausgehend von einer Hörerfrage zur Schulterverletzung geht es darum, wie du dein Training sinnvoll trackst, welche Daten wirklich wichtig sind (Sätze, Wiederholungen, Gewicht, RIR, Schmerzskala) und warum fehlende Dokumentation oft zu Stagnation oder Fehlentscheidungen führt.Du erfährst:Warum Training ohne Protokoll langfristig nicht optimal funktioniertWie du dein Training einfach & effektiv dokumentierstAnalog vs. digital: was wirklich Sinn machtWie Trainingsdaten auch mental bei Rückschlägen helfen

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com In this episode, Dr. Gabrielle Lyon is joined by Sohee Carpenter, PhD, to explore the complex intersection of psychology, eating behavior, and resistance training. Dr. Carpenter shares her personal journey from struggling with eating disorders to becoming a leading expert in sports science, offering a unique perspective on why high achievers often struggle with diet adherence. They dive deep into the science of behavior change, emphasizing that willpower is a finite resource and that true success lies in building automatic, cognitively effortless habits. Dr. Carpenter debunks common fitness myths, including the necessity of "lifting heavy" and the supposed ineffectiveness of circuit training, while providing practical strategies like "habit stacking" and "designing for laziness" to help listeners navigate their own health journeys. Chapter Markers - 0:00 - Intro: The finite nature of exercise vs. the 24/7 challenge of nutrition. - 1:22 - Meet Sohee Carpenter, PhD: Her academic journey from Stanford Biology to a PhD in Sports Science. - 4:33 - Personal Struggles: Overcoming anorexia, bulimia, and long-term binge eating. - 5:41 - Cultural Pressures: Growing up with the beauty standards of Korea vs. the US. - 8:38 - The Fitness Hobbyist: Discovering weights and the "clean eating" trap in 2011. - 13:10 - The Career Pivot: Choosing Psychology and Fitness over Medical School. - 17:52 - The Binge-Restrict Cycle: Why trying "harder" and being stricter backfires. - 21:54 - Defining RMR: Understanding Resting Metabolic Rate as your caloric floor. - 29:26 - Binge Eating Triggers: Emotion regulation and poor stress coping mechanisms. - 33:10 - The Freedom of No "Food Noise": Intuitive eating as a learned skill. - 36:08 - Gentle Nutrition: The "Add, Don't Restrict" mindset. - 38:46 - The Willpower Battery: Why habits are superior to brute force discipline. - 45:47 - Habits and Environment: How to "Design for Laziness". - 50:00 - Habit Stacking: Pairing new behaviors with existing daily rituals. - 55:04 - Last Chance Syndrome: The logic of a binge and the "all or nothing" mentality. - 1:00:13 - Cognitive Distortions: Catastrophizing and the "bird's eye view" reframe. - 1:04:36 - Dichotomous Thinking: Why black-and-white mindsets lead to binging. - 1:06:48 - Intrinsic vs. Extrinsic Motivation: Finding a "why" that lasts. - 1:12:34 - Identity Change: Perceiving yourself as the person you want to become. - 1:14:27 - Resistance Training for Women: Determining the ideal frequency and style. - 1:19:16 - National Muscle Health Month: Elevating muscle as a pillar of health. - 1:21:39 - The "Heavy Lifting" Myth: Using rep ranges and reps in reserve (RIR). - 1:26:13 - The Circuit Training Study: Similar muscle gains in 25 minutes less time. - 1:29:44 - Training Fasted: Dispelling misconceptions for women's metabolic health. - 1:30:57 - Running while Pregnant: Staying capable and medically cleared. - 1:33:34 - Final Takeaways: Incremental change and a holistic view of health. Thank you to our sponsors: Four Sigmatic - Go to http://foursigmatic.com/gabrielle for a free bag of their dark roast ground coffee (just pay for shipping & handling).Cozy Earth - Go to https://www.cozyearth.com/DRLYON for up to 20% off! Our Place - Visit

RIR 128 is here! A huge thank you to every artist, label and promo company who sends me music for the shows, the NTS crew and, importantly, every one of you who checks out the shows every month. This one features from killer tracks from Marcel Dettmann, Oscar Mulero (as Dr. Smoke), Seddig, DJ Bone, Zenker Brothers, Electric Rescue and loads more. Hit the charity links if you can, too...

December 3, 2025Torah Smash! The Podcast for Nerdy JewsEpisode 95 - MagicHeartThe Torah says they no sorceress shall live, but what is its take on scientists?In this episode, we explore the tension between magic and science and the thin line that can exist between our understanding of both. Using a certain marvel metal hero, we dive into what counts as “magic” in the first place. From Shabbat science to Pharoah's magicians, we examine faith's role in magic and that sometimes the strongest force in the world isn't magic or tech… it's heart.00:00:43 Exodus 22:1700:06:55 Ironheart00:08:50 The tension between magic and mythology00:11:06 The science that's allowed on Shabbat00:15:39 Defining magic in Jewish text00:20:44 Decisions around death00:27:46 Rir's decisions with science and magic00:30:45 Sorceresses in Talmud and Firefly00:33:46 The Pharaoh's sorcerors00:37:40 Favorite moments from IronheartShare this episode with a friend: https://www.torahsmash.com/post/episode-95-magicheartConnect with us online, purchase swag, support us with a donation, and more at www.torahsmash.com.

In this episode, Derek and I break down the differences between percentages, RPE, and RIR, and how each one actually fits into smart programming. We talk about when percentage-based work makes sense, why autoregulation matters, and how to use all three methods together without turning your training into something overly complicated.   Sign up for the newsletter: https://kylehuntfitness.beehiiv.com/subscribe   Coaching:  http://www.kylehuntfitness.com/services/   Training Programs: https://kylehuntfitness.shop/collections/programs   Get 10% OFF PR Breaker Supplements: DISCOUNT CODE: "HUNT" at https://www.prbreaker.com/discount/HUNT    

In this episode of PING, APNIC Chief Scientist Geoff Huston discusses a problem which cropped up recently with the location tagging of IP addresses seen in the APNIC Labs measurement system. For compiling national/economic and regional statistics, and to understand the experimental distribution into each market segment, Labs relies on the freely available geolocation databases from maxmind.com, and IPinfo.io -which in turn are constructed from a variety of sources such as BGP data, the RIR compiled resource distribution reports, Whois and RDAP declarations and the self-asserted RFC8805 format resource distribution statements that ISPs self publish. At best this mechanism is an approximation, and with increasing mobility of IP addresses worldwide it has become harder to be confident in the specific location of an IP address you see in the source of an internet dataflow, not the least because of the increasing use of Virtual Private Networks (VPN) and address cloaking methods such as Apple Private Relay, or Cloudflare Warp (although as Geoff notes, these systems do the best they can to account for the geographic distribution of their users in a coarse grained “privacy preserving” manner). Geoff was contacted by Ben Roberts of Digital Economy Kenya, a new boardmember of AFRINIC and long-time industry analyst and technical advisor. He'd noticed anomolies with the reporting of Internet statistics from Yemen, which simply could not be squared away with the realities of that segment of the Internet Economy. This in turn has lead Geoff to examine in detail the impact of Starlink on distribution of internet traffic, and make adjustments to his measurement Geolocation practices, which will become visible in the labs statistics as the smoothing functions work through the changes. Low Earth Orbit (LEO) Space delivery of Internet has had rapid and sometimes surprising effects on the visibility of Internet worldwide. The orbital mechanics mean that virtually the entire surface of the globe is now fully internet enabled, albiet for a price above many in the local economy. This is altering the fundamentals of how we “see” Internet use and helps explain some of the problems which have been building up in the Labs data model.

ICP-2 lays out the criteria for the recognition of new RIRs. But what about the rest of the lifecycle of the organisations that coordinate the allocation and public registration of unique IP numbers? In this episode, Andrei Robachevsky of the NRO NC talks about the ICP-2 review.In November 2023, the NRO EC requested that the ASO AC "review and consider improvements to ICP-2". The NRO NC (in its role as ASO AC - see notes on organisations and acronyms below) thereby began a comprehensive review of the original document and put together a process for the creation of an updated ICP-2 through open consultation with the community. Having reached step seven in that process, the NRO NC is now receiving community feedback on version 2 of the draft RIR Governance Document (until 7 November 2025). The entire ICP-2 review process has been documented in detail in the ICP-2 section over on the NRO NC website. A note on organisations and acronymsICP-2: 'Internet Coordination Policy 2: Criteria for Establishment of New Regional Internet Registries' - document published and accepted by the ICANN Board of Directors in 2001.RIRs: The Regional Internet Registries; who coordinate the allocation and public registration of unique IP addresses and AS numbers for their service regions:RIPE NCC: Réseaux IP Européens Network Coordination Centre (est. 1992)APNIC: Asia Pacific Network Information Centre (est. 1993)ARIN: American Registry for Internet Numbers (est. 1997)LACNIC: Latin American and Caribbean Internet Addresses Registry (est. 2002)AFRINIC: African Network Information Centre (est. 2004)ICANN (est. 1998): The Internet Corporation for Assigned Names and Numbers; oversees the global allocation of domain names and unique Internet numbers; delegates these resources to the RIRs in its IANA function.IANA: The Internet Assigned Numbers Authority; originally Jon Postel; now a function carried out by ICANN.NRO: The Number Resource Organisation; coordinating body for the five RIRs.NRO EC: The NRO Executive Council; executive body for the NRO; composed of five members, one from each RIR.NRO NC: The NRO Number Council; fills the role of ASO AC for ICANN; composed of fifteen members, three from each RIR community.ASO: The Address Supporting Organisation; advises the ICANN Board on global IP address policies.ASO AC: The ASO Address Council; role within ICANN's ASO to ensure the proper implementation of global policy development process across the RIR regions; filled by the NRO NC. Hosted on Acast. See acast.com/privacy for more information.

Alison chats with Ruchi Pinninger, CEO of Watch Her Prosper, about transforming money mindsets and empowering individuals, especially women. They discuss the influence of childhood beliefs on financial behavior and explore her three pillars of prosperity: well-being, spirituality, and healthy relationships.Ruchi introduces her RIR method—recognize, interrupt, and reframe—to shift negative thought patterns and emphasizes the importance of supportive financial dialogues. They conclude with a two-week challenge for listeners to monitor and reframe their financial thoughts, guiding them towards a more abundant mindset.HIGHLIGHTS:13:08 The Power of Positive Language15:07 Embracing New Opportunities20:44 Building Healthy Relationships with Money24:53 Connecting with Ruchi Pinningerconnect with Ruchi:website: https://watchherprosper.comSPONSOR:Cellev8Discount code: THEALISONK2024ALISON'S LINKS:Website | Facebook | Twitter | InstagramGET MY FREE 4 part Pop-up Podcast SeriesJOIN Borderless Hybrid Innovators FB GroupINNOVATION AVENUE: Fitness and Self-Care Revolution

Neste episódio, o Pr. @Juanribe Pagliarin compartilha a emocionante história da Dona Rosa, uma senhora de 85 anos que decidiu ingressar na faculdade de Direito. Com seu jeito alegre, cheio de vida e sempre disposto a aprender, Rosa conquistou toda a turma, professores e até o campus inteiro.Ela se tornou um exemplo de coragem, juventude de espírito e fé. Na sua formatura, já com 90 anos, Dona Rosa emocionou a todos ao deixar de lado o discurso escrito e falar diretamente do coração:✨ Segredos para continuar jovem e feliz:1. Rir e encontrar humor no dia a dia.2. Nunca deixar de sonhar.3. Viver de verdade e não apenas existir.4. Nascer de novo em Jesus Cristo.Poucos dias depois, Dona Rosa partiu deste mundo em paz, deixando uma lição eterna: a verdadeira juventude está em Cristo, e só Ele pode nos dar uma vida nova.

Ready to get in the best shape of your life and finish the year with a professional photoshoot? Click here to apply for RM40 “Shoot Shape” (starts 8 Sept) In this episode, Jay lays out the six golden rules that let you lift hard now and still be lifting in your 50s, 60s and beyond. Expect practical programming tweaks, ego-checks, and recovery tactics you can use this week.Joint-first trainingChoose movements that feel smooth on joints and ditch anything that triggers 4/10 “bad pain” or form breakdown, swap it immediately. Track everything (or track nothing)Log sets, reps, and loads. Follow the Weekly Beat-Down Principle: beat last week by +1 rep or +1.25–2.5 kg.Small plates, big gainsUse double progression: once you hit the top of your rep range with 1–2 reps in reserve (RIR), add the smallest weight next session. The 60-Minute RuleLift 3–4 days/week for 45–60 mins. Prioritise three compounds first, then accessories if energy remains. Listen to your body's budgetHigh stress or poor sleep? Auto-reduce volume by 20–30% or do light technique + easy cardio.Sleep like your gains depend on itThey do. Chase 7–8 hours with consistent wake time and a cool room. Treat sleep as the most important “set” you do.

In this episode of PING, Doug Madory from Kentik discusses his rundown of the state of play in secure BGP across 2024 and 2025. Kentik has it's own internal measurements of BGP behaviour and flow data across the surface of the internet, which combined with the Oregon University curated routeviews archive means Doug can analyse both the publicly visible state of BGP from archives, and Kentik's own view of the dynamics of BGP change, along side other systems like the worldwide RPKI model, and the Internet Routing Registry systems. Doug has written about this before on the APNIC Blog in May of 2024. RPKI demands two outcomes, Firstly that the asset holders who control a given range of Internet Address sign an intent regarding who originates it the ROA, and secondly that the BGP speakers worldwide implement validation of the routing they see, known as Route Origin Validation or ROV. ROA signing is easy, and increases very simply if the delegate uses an RIR hosted system to make the signed objects. ROV is not always simple and has to be deployed carefully so has a slower rate of deployment, and more consequence in costs to the BGP speaker. Doug has been tracking both independently, as well as looking at known routing incidents in the default free zone, and therefore the impact on RPKI active networks, and everywhere else.

In ETP193 we dive into a variety of topics from our Instagram followers for our June 2025 Instagram Q&A episode. We've got a 90 minute episode jam packed with 20 questions ranging from nutritional approaches, training specifics, to starting your own coaching brand.Advice if you were a coach working under an existing coach brand, but will be starting your own coaching business?What are the things it actually takes to “stay lean” (approx 12% BF for a male) year round. How much activity per day/week, and what kind of nutritional guidelines and structures need to be in place?How high relative to your shin should the back foot elevation be for Bulgarian Split Squats?Can people still grow muscle mass with an epigastric hernia if lifting heavy isn't allowed? How?What are the differences between Paragon and Evolved, if any?What are typical BF %'s for male & female when “toned” or “ripped”?Bryan mentioned in his stories that he's a big fan of pre-exhaust. Could you explain why you like it and how you use it?Are there any instances where you find intermittent fasting useful? It is my preferred way of eating but I don't know if there are downsides for both a deficit or trying to build muscle?Can you explain why you like to program with RIR decreasing from week to week through the meso? The argument for keeping it consistent (for example 1-2 RIR week to week) is that the progress is more objective and no blurred diagnostics.One week 4 of a 5 day, full body, 1 set to failure program. Weights, reps are going up each week. Feel great, not run down. I have noticed my arms look flatter? Is that just the result of eating less food? I can't imagine I'm losing muscle if my lifts are getting better.Since there are diminishing returns for additional sets performed of a certain exercise, is it better to perform less sets but a great number of exercises? Or vice versa?I am wanting to see my 6 pack muscles more how do I know if I need to lose more body fat or do more weighted ab exercises to build those muscles?If we can't build muscle in a cut and are trying to just maintain, how come it isn't recommended to do lower volume or the least amount needed to maintain?Curious about both your hydration, how many oz do you drink daily on avg?How much does being in Zone 2 really matter? Going above it ruins the purpose?Whatever happened to your Tongkat Ali experiment?Do you think there's individual variance among people regarding who can go all out to failure and those who cannot?How much time do you spend in a week across all activities? What does the week look like?Best ways to improve running form for lifters?What running workout type moved the needle most for you? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

Ill-willed people! John McAfee: pot, the drug of illusion! Leo Tolstoy: Idea pushed by evil vs good? Bodybuilders debate "reps in reserve."The Hake Report, Monday, June 30, 2025 ADTIMESTAMPS* (0:00:00) Start* (0:02:21) Video game-playing tactics, disclaimer* (0:04:39) Hey, guys! Uniting the Races JLP tee* (0:07:08) Supers: LYC, Silent Generation, G.I. Gen, FE* (0:11:24) MARK, L.A.: Not Christians! Trump success* (0:14:44) MARK: "Love" as in coexist? God and the races* (0:17:04) MARK: Zohran Mamdani, communist; Bibi, white Jewish people, Iran* (0:22:57) MARK: Vice Mayor Cudahy, L.A., gang members fight ICE* (0:26:45) MARK: Criticism over CJ debate on the Bible, praying for others* (0:28:20) HADEN, TX: WHM… Joe… Waking up* (0:33:07) HADEN: Gas and grocery prices down* (0:34:37) HADEN: Karmelo Anthony's family* (0:40:32) HADEN: Is Jesse a millionaire? 7 Guaranteed Steps* (0:44:49) WILLIAM, CA: Peace deals… bad phone // Hake: DOJ cleaning house* (0:49:39) WILLIAM back… Jasmine Crockett* (0:52:26) Super: LYC, "racism"... 12 pushups* (0:55:06) Firefighters ambushed!* (0:58:48) Wisdom from John McAfee: Pot illusion* (1:05:18) ALEX, CA: Pot vs productivity?* (1:12:54) ALEX: Stealing, the worst sin?* (1:16:30) DANIEL, TX: Reading… War and Peace by Leo Tolstoy* (1:24:46) Leo Tolstoy on "racism"? No authority but God?* (1:27:52) AARON, MD: "Daddy's Home" music video* (1:33:16) Syringe attack at a music festival across France!* (1:37:28) Jeff Nippard vs Mike Israetel on "RIR"* (1:44:44) Supers: LYC: Calmness, not Violence and War* (1:47:02) JERMAINE, Canada: Jeff Nippard, working out* (1:52:01) Closing - Hake News Rap - "Beach Stream" in San DimasBLOG https://www.thehakereport.com/blog/2025/6/30/the-hake-report-mon-6-30-25PODCAST / Substack HAKE NEWS from JLP https://www.thehakereport.com/jlp-news/2025/6/30/jlp-mon-6-30-25–Hake is live M-F 9-11a PT (11-1CT/12-2ET) Call-in 1-888-775-3773 https://www.thehakereport.com/showVIDEO: YT - Rumble* - Pilled - FB - X - BitChute (Live) - Odysee*PODCAST: Substack - Apple - Spotify - Castbox - Podcast Addict*SUPER CHAT https://buymeacoffee.com/thehakereportSHOP - Printify (new!) - Cameo | All My LinksJLP Network: JLP - Church - TFS - Nick - PunchieThe views expressed on this show do not represent BOND, Jesse Lee Peterson, the Network, this Host, or this platform. No endorsement or opposition implied!The show is for general information and entertainment, and everything should be taken with a grain of salt! Get full access to HAKE at thehakereport.substack.com/subscribe

Coach Charlotte joins us for a quick episode diving deep into what actually drives muscle growth. Are you truly challenging your muscles to adapt and grow... Or have you fallen into the trap of just going through the motions at the gym?Real progress requires pushing your body beyond its comfort zone—and that's where understanding RIR and RPE becomes game-changing. Charlotte breaks down these essential training concepts and shows you how to use them to maximize your muscle-building potential.Never heard of RIR or RPE? Don't worry, we'll explain everything you need to know to start seeing real results!If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEAs 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!Connect with Coach Charlotte & Team PD:Coach Charlotte: https://www.instagram.com/cmjones.fitPhysique Development: https://www.instagram.com/physiquedevelopment_Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcastInquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLEHave questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutesAnd keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551Keep 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/emailsignupInterested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.appInquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutesGrab a band tee here! - https://shopphysiquedevelopment.comLooking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLEInterested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNAFor more videos, articles, and information, head to - https://physiquedevelopment.comIf 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 MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2025, Physique Development LLC. All rights reserved.

Dans ce dictionnaire, le capitaine de vaisseau de la réserve militaire dans la Marine nationale et lexicographe Pascal-Raphaël Ambrogi nous raconte l'histoire du vocabulaire de la mer.  Quelle est la différence entre « mer » et « océan ». Savez-vous ce qu'est une « larme » ou un « arbre » en langage maritime ?Alors qu'on ne connait qu'environ 3% de la microbiologie marine et environ 10% des espèces qui abritent l'océan, les mots peuvent-ils protéger les océans ? Transmettre ce vocabulaire peut-il aider à préserver cet environnement ? De Aak à Zugite en passant par guibre, l'ouvrage, composé de mille pages et de 16 000 entrées – soit près de 10% de la langue française ! – nous raconte aussi l'histoire culturelle, très riche de nos océans. L'auteur nous rappelle que la France est une grande puissance maritime par ses espaces et sa zone économique. Et c'est tout un monde que ce vocabulaire, une langue imagée et très riche, à l'image de la « langue des galères ». Pourtant, de nombreux termes ont été perdus ou oubliés alors que la situation des océans se dégrade avec la pollution. Les mots de la mer méritaient qu'on s'attarde dessus parce qu'il est très important de transmettre cet inventaire du patrimoine par les mots et la connaissance. La mer a ce pouvoir égalisateur : en perdant un lexique commun, on finira par affronter de plus en plus difficilement l'ensemble des dangers. Pascal-Raphaël AmbrogiInvités : Pascal-Raphaël Ambrogi, haut fonctionnaire, capitaine de vaisseau dans la Marine nationale et lexicographe, auteur du Dictionnaire culturel de la mer et de la marine publié aux éditions Honoré Champion, et Jean Pruvost, lexicographe, auteur de très nombreux ouvrages sur la langue française. Et la chronique Ailleurs nous emmène à Lisbonne, au Portugal, où Laurent Lefebvre nous parlera de la deuxième édition du Festival d'humour francophone Rir'à Lisbonne qui aura lieu le 14 juin. Programmation musicale : l'artiste Miira avec le titre Où vont les larmes.

Dans ce dictionnaire, le capitaine de vaisseau de la réserve militaire dans la Marine nationale et lexicographe Pascal-Raphaël Ambrogi nous raconte l'histoire du vocabulaire de la mer.  Quelle est la différence entre « mer » et « océan ». Savez-vous ce qu'est une « larme » ou un « arbre » en langage maritime ?Alors qu'on ne connait qu'environ 3% de la microbiologie marine et environ 10% des espèces qui abritent l'océan, les mots peuvent-ils protéger les océans ? Transmettre ce vocabulaire peut-il aider à préserver cet environnement ? De Aak à Zugite en passant par guibre, l'ouvrage, composé de mille pages et de 16 000 entrées – soit près de 10% de la langue française ! – nous raconte aussi l'histoire culturelle, très riche de nos océans. L'auteur nous rappelle que la France est une grande puissance maritime par ses espaces et sa zone économique. Et c'est tout un monde que ce vocabulaire, une langue imagée et très riche, à l'image de la « langue des galères ». Pourtant, de nombreux termes ont été perdus ou oubliés alors que la situation des océans se dégrade avec la pollution. Les mots de la mer méritaient qu'on s'attarde dessus parce qu'il est très important de transmettre cet inventaire du patrimoine par les mots et la connaissance. La mer a ce pouvoir égalisateur : en perdant un lexique commun, on finira par affronter de plus en plus difficilement l'ensemble des dangers. Pascal-Raphaël AmbrogiInvités : Pascal-Raphaël Ambrogi, haut fonctionnaire, capitaine de vaisseau dans la Marine nationale et lexicographe, auteur du Dictionnaire culturel de la mer et de la marine publié aux éditions Honoré Champion, et Jean Pruvost, lexicographe, auteur de très nombreux ouvrages sur la langue française. Et la chronique Ailleurs nous emmène à Lisbonne, au Portugal, où Laurent Lefebvre nous parlera de la deuxième édition du Festival d'humour francophone Rir'à Lisbonne qui aura lieu le 14 juin. Programmation musicale : l'artiste Miira avec le titre Où vont les larmes.

Estou farto de política, por isso juntei alguns amigos para falar sobre a vida. Bom Partido é uma minissérie de sete conversas com os líderes dos partidos que vão a votos nestas Legislativas. Estreia-se no Domingo, 4 de maio, no YouTube, em parceria com a Fundação Francisco Manuel dos Santos. Também disponível em podcast, em parceria com o Expresso e a Sic Notícias.See omnystudio.com/listener for privacy information.

Estou farto de política, por isso juntei alguns amigos para falar sobre a vida. Bom Partido é uma minissérie de sete conversas com os líderes dos partidos que vão a votos nestas Legislativas. Estreia-se no Domingo, 4 de maio, no YouTube, em parceria com a Fundação Francisco Manuel dos Santos. Também disponível em podcast, em parceria com o Expresso e a Sic Notícias.See omnystudio.com/listener for privacy information.

It is time for the April 2025 Q&A episode. A few notable questions from this month's episode include the changing perspectives on lengthened bias training, and the implications of GLP-1 medications for health.Timestamps:00:10:08 - Have you ever had to refer a client for ECAL metabolic testing due to normal labs + you believe they were telling the truth. But they just weren't losing the weight?00:12:34 - What's up with the new “trend” of upping creating dose from 5g per day to 10 grams plus???00:15:49 - What would be the least riskiest PED to experiment with? Oral Anavar?00:16:49 - What should someone with extremely lagging forearms do?00:21:46 - What kind of RIR do you recommend training to in a deficit? Go to failure ever?00:24:55 - If not building muscle in a deficit, how important is it to keep increasing weight / reps weekly?00:27:42 - Where is your gym? Are you still in Bali? Can Aaron discuss the business aspect of starting a gym? Pricing, membership, hiring, personal training, group classes? 00:32:43 - Do you think there's any benefit from a pure muscle-building perspective to be more aggressive with bulking phases to get the benefits of being at a higher body weight for a longer period of time thereby able to lift heavier loads for longer?00:37:49 - What's going on with the appetite decrease you mentioned?00:39:31 - Can you guys discuss/elaborate on the fine line between habitual exercise and exercise addiction / dependence?00:47:04 - If low volumes give you some results and high volumes maximize gains, then wouldn't they eventually meet at the same place where your genetic limit is? 00:50:32 - What is the equivalent of 180 mins of zone 2. E.g. if I don't have time for z2 how much z3/4/5 do I need to do to equate?00:52:28 - Worth it to do any calf lifting or is a few runs a week enough! Feels like training calves may not be worth it.00:55:29 - It seems lengthened bias training has lost some popularity. What's your current stance? 00:58:03 - What does someone just getting into biking need? What do you know now that you wish you knew earlier? 01:01:18 - I don't have any “lower lat” specific work in my program. Do I need to add one?01:02:31 - Do you ever recommend intermittent fasting during a deficit? Or is it more important to have protein evenly spaced throughout the day? 01:05:31 - I am a female who is lean but working to get leaner and want to see more ab definition. Do you recommend any direct ab training in this instance?01:09:23 - Dr Mike is an advocate of GLP-1 meds for everyone, because of the health benefits, even for those who are not obese. What are your thoughts on this?  Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In this episode, Jess and I dive into the training concepts we wish we knew years ago — intensity, volume, and recoverable load. We break down how to train smarter, how to actually know if you're lifting heavy enough, and how to adjust your workouts when your body is asking for a little more grace — whether that's hormone-related, gut issues, or just feeling burnt out.We also cover:The difference between RIR, RPE, and how to use themWhat “junk volume” is (and why it might be sabotaging your progress)Our honest thoughts on cardio: when to use it, how much is too much, and which type is best for hormone balanceThe key role of recoverable volume — and how it changes with stress, sleep, and life phasesIf you're constantly sore, exhausted, or not seeing results despite how hard you're working… this is your episode.

O croquete e o impacto económico do RIR.

Diogo Portugal, o humorista brasileiro, fala sobre o espectáculo que o traz cá: "Faz-me Rir em Portugal".

Ruchi starts by sharing a story about how she thought a Prada purse would make her happy when she was on Wall Street. We are searching for external validation, but it really comes down to the work we do internally. Ruchi shares about the success and corporate ladder climbing she did early on, and how hollow it really felt. After hiring a coach, she found her calling as a “financial therapist.” It was learning about the 3 pillars that changed everything for Ruchi: well-being, spirituality, and relationships. Well-being means asking the question, what brings you joy? Budget time and money for those things! A key point is to always expand your comfort zone. A huge part of the spirituality pillar is to pay attention to more of your 60,000 thoughts per day. Use the RIR method, recognize the thoughts, interrupt them when they're negative, and reframe them positively. Both Lauren and Ruchi share real examples of the RIR method in their own lives. As for the final pillar, relationships, ask yourself when you're at your best, who are you with? Not everyone is meant to be in our lives forever. Keep in mind how you want to feel every day. Be clear about what you want your life to be like in one year. If you liked this episode, you'll also like episode 31: Financial Planning for Women and 118: Friends, FOMO, and Finances. About Ruchi: Ruchi Pinniger is the Founder and CEO of Watch Her Prosper®, who empowers us to redefine prosperity in business and life through holistic financial guidance and mindset coaching. Her signature approach fosters shame-free empowerment, enabling clients to achieve significant results in profitability and economic growth. Ruchi leverages her years of experience on Wall Street to provide expert advice on financial leadership, tax-time readiness, and small business finances. She is also dedicated to philanthropy, serving on the executive boards of Savvy Ladies and the Pajama Program. Recognized with the Entrepreneur Community Leadership Award 2024, she is committed to helping entrepreneurs thrive, while cherishing moments with her family. Connect with Ruchi: IG: @watchherprosperFree Redefining Prosperity™ Workbook: iwanttoprosper.com https://www.linkedin.com/company/watch-her-prosper/ https://www.watchherprosper.com/ Connect with Lauren: https://www.realadultingiseasy.com/⁠⁠⁠ https://twitter.com/AdultingIsEasy  https://www.instagram.com/adultingiseasyreal/

The final Eat Train Prosper of 2024. Our December Instagram Q&A. Packed with 27 questions to help propel you into a motivated January putting your best foot forward. A BIG THANK YOU to our listeners who've supported our ETP project for 4 YEARS NOW. Crazy.Timestamps:00:00 Introduction and Year-End Reflections00:04:53 How much do you have to force progress and how much of it comes naturally? 00:09:42 How do you assess different weights on cable machines when traveling to different gyms for managing progressive overload?00:12:20 What muscle group is the most painful to train? For me gotta be abs00:14:50 Long Q about training same movements session to session or having an A session and a B session for a given muscle group. 00:16:51 What would be the best option for a pre-workout meal if I train as soon as I wake up at 5 AM?00:19:58 How to start comeback from an 8-week layoff due to injury. How you'd recommend approaching getting back into again?00:24:42 Favorite steps tracker? 00:27:57 Better to lose fat (10+ lbs) then gain muscle, or vice versa? 00:28:35 Have you tried keeping a straight face during a hard set? 00:30:31 My maintenance kcals seem low for size+activity. How would you address or try to increase? 00:32:48 What is your current opinion on whether you need a surplus to optimize muscle gain?00:35:58 Ever dealt with an overweight client that was not an experienced lifter? How to handle?00:38:40 Update on the chest press machine you bought? / we're all the converging machines sold out? 00:43:53 I was wondering if arthritis is another reason for aches, how to tell, and is it common in the weight lifting community?00:49:09 Do you think there are benefits of Oly lifts for genpop? 00:51:04 Is it better to use a BB for hip thrusts movements or are there good machines to use?00:54:09 Favorite 45-degree hyper for a home gym?00:57:03 Any thoughts on how AI will transform the health and fitness industry? 00:59:38 What are you most looking forward to in 2025?01:01:17 Are farmers Carry's  important to add into training?01:02:42 Tips to get back on track after two weeks of zero training and unhealthy eating? 01:05:35 Progressing easier w/ low volume - think it's likely more growth or just less fatigue?01:07:43 What do you think would be more effective….10 sets/wk at 2-3 RIR or 5 sets to failure and beyond?01:09:24 Wearable tech. Do you currently use any? Thoughts on sleep technology like the eight sleep?01:12:59 Can there be unintended consequences from the use of lifting straps?01:15:04 Just curious if you are still being coached? By Jackson?01:16:54 When is Undefeated opening?! Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

O convidado do programa Pânico dessa sexta-feira (06) é Xaxá Charles. Humorista, roteirista e radialista, Charles Silveira, mais conhecido como "Xaxá Charles" é gaúcho, mas mora há 15 anos em Campinas, no interior de São Paulo. Trabalha com humor há mais de 10 anos. Começou sua carreira nas rádios do interior paulista, entre elas a Educadora FM de Campinas, mas depois de alguns anos resolveu se arriscar na internet, onde atualmente possui mais de 4 milhões de seguidores em suas redes sociais. Recentemente, tem viralizado vários formatos, como seus trotes com seus personagens (Sergio Antunes e seu Raul), onde combina com seus seguidores de passar trote em algum familiar ou amigo, o que quase sempre gera confusão. Além disso, outros quadros viralizaram em suas redes sociais como: o empreendedor naturista, onde o personagem Sérgio Antunes mostra seus projetos ousados como academia naturista; Sinuca naturista; Cerveja sabor 'ppk'; Cerveja de viagra; Cabaré que paga por centímetro; entre outros. Também viralizou seus quadros de tele mensagem Carinho, onde o humorista faz uma paródia das mensagens antigas de rádio, mas com piadas pelo telefone para uma vítima que seus seguidores enviaram uma história, e tem atualmente viralizado muito o seu quadro 'Duvido Você Não Rir', onde o humorista tem o desafio de 1 minuto para fazer uma celebridade, ou alguém com uma história boa rir. Atualmente, o humorista Xaxá Charles, junto com seu parceiro Didi, viaja o Brasil inteiro com seu show de humor, "Xaxaxou o cabaré de Sergio Anttunes", além de criar conteúdos para internet. Como comentarista, o programa traz Ricardo Ventura. Psicanalista, cientista comportamental, autor e criador do canal “Não Minta Pra Mim” no YouTube. Ele é pioneiro na aplicação da Programação Neurolinguística (PNL) e escreveu cinco livros de sucesso, incluindo “Crenças”, “Comunicar, Vender e Negociar com PNL” e “Espero que Você Morra”, que se tornaram best-sellers na Amazon.

This week we've got a MONSTER episode in the form of a live Q&A episode with Dr. Helms and Dr. Trexler. The Good Doctors begin with a recap of the recent WNBF World Championships, followed by an insightful discussion about whether or not humans have a “factory error” in our design that promotes obesity. This is followed by a number of listeners' questions about functional anatomy, exercise selection, the importance of the eccentric phase of a lift, factors impacting reps in reserve (RIR) accuracy, biceps contributions to back exercises, hypertrophy considerations for the deadlift exercise, mini-cuts, set-to-set fatigue, energy expenditure limits, “delayed” hypertrophy, how to tell if you're a creatine nonresponder, and velocity-based training.   The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!   If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:   https://massresearchreview.com/office-hours/     Also, don't miss out on the MASS Black Friday Sale, which has already started! Learn more and take advantage of huge discounts at www.massresearchreview.com   Time stamps: 0:00 Intro 5:30 WNBF Worlds recap 15:25 Do Humans Have a “Factory Error” in our Design That Promotes Obesity? Pontzer 2023 The provisioned primate: patterns of obesity across lemurs, monkeys, apes and humans https://pubmed.ncbi.nlm.nih.gov/37661747/ 25:45 How important is the eccentric portion of the lift for hypertrophy? Roig 2009 The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis https://pubmed.ncbi.nlm.nih.gov/18981046/ Schoenfeld 2010 The mechanisms of muscle hypertrophy and their application to resistance training https://pubmed.ncbi.nlm.nih.gov/20847704/ 37:15 Exercises with brace points Haugen 2023 Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/37582807/ 44:56 Biceps functional anatomy during back compound exercises and epistemology Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460/version/587 50:25 Muscles to hypertrophy to increase deadlift strength 57:55 Rapid fire questions – Q1 Mini-cuts and bulking 1:05:15 Q2 Bench repetition performance across sets 1:08:35 Q3 Extreme energy expenditure Areta 2024 Energetics of a World-Tour Female Road Cyclist During a Multistage Race (Tour de France Femmes) https://pubmed.ncbi.nlm.nih.gov/38796175/ Thurber 2019 Extreme events reveal an alimentary limit on sustained maximal human energy expenditure https://pubmed.ncbi.nlm.nih.gov/31183404/ 1:12:34 Q4 Latent or delayed hypertrophy following a diet Bjørnsen 2019 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure https://pubmed.ncbi.nlm.nih.gov/30543499/ Damas 2016 Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage https://pubmed.ncbi.nlm.nih.gov/27219125/ 1:31:26 Q5 Where to find information on velocity-based training https://massresearchreview.com/ 1:37:16 Closing out   --- Turn your videos into live streams with https://restream.io   --- Music credit: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806 Artist: http://incompetech.com/

Welcome to Good Girls Get Rich! I'm your host, Karen Yankovich, and today I chat with Ruchi Pinniger, the inspiring founder and CEO of Watch Her Prosper. Ruchi's mission? Helping women transform their relationship with money and redefine what prosperity means for them. If you've ever felt overwhelmed by finances or disconnected from the flow of money in your life, this episode is packed with insights just for you. Ruchi Pinniger is the founder and CEO of Watch Her Prosper, a company dedicated to empowering women to redefine their relationship with money and achieve true financial freedom. With a background on Wall Street and years of experience guiding women entrepreneurs, Ruchi combines practical financial strategies with a deep focus on mindset and spirituality. Her approach to prosperity goes beyond the numbers—she believes in a holistic view of wealth that includes well-being, confidence, and a thriving relationship with money. Ruchi's mission is to help women embrace abundance and build lives that are as rich in purpose as they are in prosperity. #GoodGirlsGetRich  We want to hear your thoughts on this episode! Leave us a message on Speakpipe or email us at info@karenyankovich.com.   Episode Highlights: Redefining Prosperity: Ruchi opens up about her journey from Wall Street to leading a purpose-driven business focused on empowering women financially. She shares her personal story of redefining prosperity from the inside out, shifting the focus from external symbols of wealth to a holistic view that integrates well-being, spirituality, and intentional money habits. The Three Pillars of Prosperity: Learn Ruchi's three pillars—well-being, spirituality, and relationship with money—that lay the foundation for true prosperity. Whether it's prioritizing self-care, grounding practices, or embracing a spiritual perspective on abundance, these pillars are essential for building wealth without sacrificing peace of mind. Money Mindset Reset: Karen and Ruchi dive deep into common money blockages, from fear of looking at numbers to negative self-talk around finances. Ruchi shares her signature RIR method—Recognize, Interrupt, and Reframe—to help break down those mental barriers and create empowering money habits. Embracing High-Ticket Offers: Karen discusses the importance of thinking big in business, especially for women entrepreneurs. Instead of focusing on small, incremental gains, why not aim for those high-ticket offers? Karen and Ruchi explore how believing in the value of your work can elevate both your confidence and your income. Actionable Financial Tips for Entrepreneurs: Ruchi offers practical advice for business owners looking to improve their financial health, including the importance of weekly money check-ins (think “Money Mondays” or “Finance Fridays”) and how to trust yourself with bigger financial goals. Final Thoughts: Ready to Elevate Your Financial Game? If this episode spoke to you, take a screenshot, tag us, and share your biggest takeaways on social! When you lift up other women, we all rise together. And if you're looking for guidance in creating and selling high-ticket offers or showing up as a thought leader, book a call on Karen's calendar—let's get you making real money! Tune in, take notes, and get ready to prosper with us on this journey! Magical Quotes from the Episode: Ruchi Pinniger: “Prosperity isn't just about the bank balance. It's about well-being, spirituality, and having a healthy relationship with money that's free from shame and fear.” “When you're grounded, the way you think about money changes, and that's where true prosperity begins—inside, not in the numbers.” “One of the biggest shifts I help my clients make is recognizing, interrupting, and reframing negative thoughts around money. It's a game-changer for their confidence and financial success.” Karen Yankovich: “I believe this world needs more wealthy women. I think women with money can change the world—we can donate to causes that matter and create more freedom and choice in our lives.” “It's time for you to make some real money; let's start creating, marketing, and selling high-ticket programs that allow you to show up as a thought leader.” “I want you to believe in your heart that if your program is $10,000, then it's worth $100,000—that's the confidence that allows you to say $10,000 like, ‘Please pass the salt.'” Resources Mentioned In This Episode: Connect with Ruchi on Facebook, Instagram and LinkedIn for tips on aligning wealth with well-being. Check our Ruchi's website to learn more about her services and download her free “Redefining Prosperity” workbook. Have a burning money question? Ask Ruchi directly! Help Us Spread The Word! It would be awesome if you shared the Good Girls Get Rich Podcast with your fellow entrepreneurs on Twitter. Click here to tweet some love! If this episode has taught you just one thing, I would love if you could head on over to Apple Podcasts and SUBSCRIBE TO THE SHOW! And if you're moved to, kindly leave us a rating and review. Maybe you'll get a shout out on the show! Ways to Subscribe to Good Girls Get Rich: Click here to subscribe via Apple Podcasts Click here to subscribe via PlayerFM Good Girls Get Rich is also on Spotify Take a listen on Podcast Addict

Fundamentals Season 2 (Part 3 of 6) — In part 3, we step into the weight room. We cover weight training fundamentals, including the SAID principle, progressive overload, RPE, autoregulation, the big 4, and the rule of 10. We also discuss why we both lift, why climbers should train differently than weight lifters, programming ideas, common mistakes, and more.Listen to more Fundamentals episodes:thenuggetclimbing.com/fundamentalsThe NUG:frictitiousclimbing.com/products/the-nugCheck out my new portable hangboard.Crimpd:crimpd.comOr download the Crimpd app for free!BetterHelp:betterhelp.com/NUGGETUse this link for 10% off your first month.Rhino Skin Solutions:rhinoskinsolutions.comUse code “NUGGET” at checkout for 20% off your next order!PhysiVantage:physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order. We are supported by these amazing BIG GIVERS:Michael Roy, Craig Lee, Mark and Julie Calhoun, Yinan Liu, and Matt Walter Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/fundamentals-s2-part-3Nuggets:(00:00:00) – The NUG(00:01:21) – Why Jesse lifts weights(00:04:43) – Why I lift weights(00:06:19) – The safety of weightlifting(00:07:03) – Low-hanging fruit(00:08:06) – Jesse's Tip #1: Learn the basics (the SAID principle, progressive overload, RPE, autoregulation, and a basic understanding of anatomy)(00:12:36) – How I use RPE, & a big mistake I made early on in my lifting(00:13:16) – Other forms of RPE(00:16:11) – A study on reps in reserve (RIR) lifting(00:16:50) – A basic understanding of anatomy (ExRx.net)(00:18:20) – Steven's Tip #1: Train like an athlete in another sport, not like a weight lifter(00:18:54) – The Big 4 (push, pull, hinge, squat), & an example program(00:21:56) – The 10 Rep Rule(00:25:13) – Jesse's Tip #2: Learn how to modify your training(00:35:47) – How to progress primary & accessory exercises(00:37:26) – Why you should start with a compound exercise(00:38:25) – Steven's Tip #2: It's ok to focus on the bare essentials(00:40:43) – Way too much pulling training(00:41:30) – Step #1 for new lifters(00:44:07) – Drew Ruana bench press example(00:45:42) – Jesse's Tip #3: Load is more important to pay attention to than form(00:47:30) – Steven's Tip #3: Get specific strategically, and only after you build a base(00:49:42) – Jesse's Tip #4: You may need to reduce your climbing volume to adapt to your weight training(00:55:52) – Bonus Tip: Learn about hardstyle training(00:58:27) – Steven's Pitfall #1: Doing either too much or too little(01:01:14) – Jesse's Pitfall #1: Going ham(01:01:14) – Bonus Pitfall: Not taking advantage of weight lifting when you're young(01:07:12) – You don't have to go to level ten(01:08:17) – Overall training load(01:09:09) – A little bit is still beneficial(01:11:04) – Steven's Pitfall #2: Not going heavy enough(01:15:56) – Jesse's Pitfall #2: Too specific, too special, or too fancy(01:18:42) – Steven's Pitfall #3: Not eating enough protein(01:22:32) – Jesse's Pitfall #3: Not learning how to use autoregulation in some fashion(01:26:02) – Bonus Pitfall: Forcing it(01:27:57) – Nurturing your practice with weight training(01:29:26) – Avoid boot camp training(01:31:46) – Wrap up

// SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google  // TOPICS COVERED (0:00) Welcome! (0:32) Link to the short 6 Minute episode on goal setting (1:13) Guidelines for setting cycling goals (2:00) Ivy's changing focus for her racing next year (3:13) The importance of setting goals that make you excited and happy (4:32) Why it's important to set realistically but challenging goals (5:55) Ivy's big race goal for 2024 (7:35) How Ivy has improved her technical skills in 2023 (9:17) Nate's goals for 2024 (10:00) New findings on low volume, RIR, and partial lifts with strength training (18:09) Coach Jonathan's race goals for 2024 (21:39) How Jonathan broke his outcome goals into process goals (23:39) Jonathan's nutrition goals // RESOURCES MENTIONED - Goal Setting Podcast: https://youtu.be/p5vZ9dRrXZY  - Lost and Found Gravel Festival: https://lostandfoundbikeride.com/ - Strength Training Research: https://massresearchreview.com/  - Downieville Classic: https://downievilleclassic.com/index.php  - Strength Training Podcast with Dialed Health: https://youtu.be/rq3YIA4FoPE - Science-Backed Nutrition Plan for Cyclists: https://youtu.be/z2HXE1-il_Q // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS - Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi - Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q  - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/ - TrainerRoad Forum: https://trainerroad.cc/3uHvLnE - TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad - TrainerRoad on Facebook: https://www.facebook.com/TrainerRd - TrainerRoad on X: https://www.x.com/TrainerRoad  - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea  - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 - Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP - Training Blog: https://trainerroad.cc/3gCdNdN