Podcasts about romwod

Alan Fredendall // #FitnessAthleteFriday // www.ptonice.com  In today's episode of the PT on ICE Daily Show, Fitness Athlete division leader Alan Fredendall discusses the efficacy of mobility programs to produce meaningful, function change in range of motion for patients & athletes. Take a listen to the episode or read the episode transcription below.  Article referenced If you're looking to learn from our Clinical Management of the Fitness Athlete division, check out our live physical therapy courses or our online physical therapy courses. Check out 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 00:00 INTRO What's up everybody? Before we get rolling, I'd love to share a bit about Jane, the practice management software that we love and use here at ICE who are also our show sponsor. Jane knows that collecting new patient info, their consent and signatures can be a time consuming process, but with their automated forms, it does not have to be. With Jane, you can assign intake forms to specific treatments or practitioners, and Jane takes care of sending the correct form out to your patients. Save even more time by requesting a credit card on file through your intake forms with the help of Jane Payments, their integrated PCI compliant payment solution. Conveniently, Jane will actually prompt your patients to fill out their intake form 24 hours before their appointment if they have not done so already. If you're looking to streamline your intake form collection, head over to jane.app slash physical therapy, book a one-on-one demo with a member of the Jane team. They'll be able to show you the features I just mentioned and answer any other questions you may have. Don't forget, if you do sign up, use the code ICEPT1MO for a one month grace period applied to your new account. Thanks everybody, enjoy the show. 01:32 ALAN FREDENDALL Good morning everybody, welcome to the PT on ICE Daily Show. Happy Friday morning, I hope your day is off to a great start. My name is Alan, happy to be your host today. Currently have the pleasure of serving as the Chief Operating Officer here at ICE and lead faculty here in our fitness athlete division. It is Fitness Athlete Friday, we would argue it's the best start day of the week. We talk all things CrossFit, functional fitness, powerlifting, Olympic weightlifting, endurance athletes, runners, bikers, swimmers, everything related to the person who's regulationally active here on Fridays. Before we get started with today's topic, we're going to be tackling mobility. We're going to define mobility versus flexibility. We're going to discuss a recently published paper showing the effects of long term stretching on mobility changes and address concerns related to that paper. Before we get started, let's talk about a couple of announcements. It is the CrossFit Games individual and team competitions began yesterday. Age group and adaptive athletes began Tuesday. We have a day competition all week long. You can catch it on ESPN. You can catch it on YouTube. Our very own Kelly Benfee here from the fitness athlete division will be competing with her team. Plus 64 CrossFit Army end game in the team division. So you can check her out. She had a couple of events yesterday and she's got events every day the rest of the weekend. Speaking of fitness festivals, the I Got Your Six Fitness Festival will be June 21st and 23rd down in Charleston, South Carolina with our friends at Warrior WOD. We had the virtual competition this year, but next year it's going to be in person. So it's a ways away, but look forward to that calendar if you want to come down to Charleston and join us for a weekend of approachable fitness courses coming away from us here in the fitness athlete division. Your next chance to catch our live course will be September 9th and 10th. That will be in Bismarck, North Dakota with Mitch Babcock or the end of September, September 30th and October 1st. You can catch Zach Long out on the West Coast. He'll be in Newark, California. That's in the Bay Area. Our online courses, Clinical Management Fitness Athlete Essential Foundations, our eight week entry level online course begins again September 11th and Fitness Athlete Advanced Concepts, our level two online course begins September 17th. So mobility, let's talk about it. How much can we really move the needle? My goal today is to define mobility as it's often talked about in kind of common terms with athletes in the gym, patients in the clinic when they talk about mobility, defining mobility versus defining flexibility. Talking about a paper that was published a couple of weeks ago, looking at the effects of long term stretching specifically at ankle mobility, which is a joint we're always after to improve the range of motion within and then really how to approach mobility from a practical clinical standpoint. 2:01 EFINING MOBILITY VS. FLEXIBILITY So let's start first with defining mobility versus flexibility because they're often used interchangeably and that's not the correct way to use them. Then when we talk about flexibility, we're talking about the capacity of soft tissues of muscles, tendons, ligaments to be passively stretched, whether me as the therapist stretches you the patient or whether you stretch yourself using your own body, using stretch straps, things like that. The ability to passively stretch muscle tissue at a specific joint. Now mobility is different. Mobility is the ability of a joint to actively move through a range of motion. And of course, we're always chasing a full range of motion. So the ability, for example, of the need to advance across the toes in active closed chain dorsiflexion, the ability of the hip to externally rotate or flex sitting down into a squat, that would be an assessment of mobility, actively moving the joint through the range of motion. And you, the patient or athlete moving yourself through the range of motion, aka how much motion can you actually access? Because we see some folks have a big difference between their flexibility and their mobility. We may be able to passively move their ankle, passively move their leg into a normal or above average range of motion. But when that person stands up, they re-encounter gravity and they try to actively move that joint. We can sometimes see a big difference between mobility and flexibility. And that brings us to a really important point that a lot of what we see in marketing, in programs, in our own home programs for athletes and patients is that we say we're prescribing mobility. But really, what we are giving for the most part is flexibility, that a lot of passive stretching is what is given out, which can improve flexibility. Yes, but may not always result in any sort of functional change in mobility. We see a ton of programs all over social media, especially in the fitness athlete space, that are marketed at improving mobility. But when we actually look at the content of those programs, things like ROMWOD, things like GOWOD, things like whatever WOD, that we actually see a lot of passive stretching, a lot of flexibility. And so it's no wonder that folks come in and have been doing one of these programs for weeks, months, years, and have not seen any sort of beneficial improvements. In their mobility, their ability to actively move joints through a range of motion, because they have not been doing any sort of mobility work, they have been doing a lot of flexibility work. And we know those two things don't always translate. We don't always see a bunch of flexibility work translate into any sort of improvements in actual meaningful functional mobility. 7:32 THE RESEARCH ON STRETCHING So what does the research say? There's a bunch of research on passive stretching. There's a bunch of research on the benefits specifically of eccentric loading to improve range of motion, to improve active mobility. And we've always kind of wondered the question of what is the dose response relationship with flexibility training, with stretching? We have a great paper that came out last month in the Journal of Strength and Conditioning Research by Wernicke and colleagues. I'll post the link on Instagram and in the show notes on the podcast that sought to answer that question. So this was a study that sought to look at the effects on maximal voluntary muscular contraction, flexibility and muscle thickness of the ankle plantar flexors. Now, the experimental group had a lot of stretching prescribed. Specifically, they stretched six times a day for 10 minutes each session for six weeks. So about 42 total hours of stretching through the calf complex, an hour per day for 42 days. They perform the stretching with a night splint type orthotic of a boot that prepositions the foot into ankle dorsiflexion with the addition of a strap assist to pull their ankle into additional dorsiflexion if able. So essentially stretching the gastric complex 10 minutes, six times a day for six weeks. Now, what did the results show? The results did show an improvement in range of motion of when they remeasured ankle dorsiflexion. There were improvements that reached statistical significance. But really, when we look at the results, when we look at the actual data itself and not the summary of data in the discussion, we look at the raw data. What do we think about the results? We think that the functional improvement here is probably questionable. Then we actually look at the ranges of motion increases experienced by these subjects that most folks experience the change of about 0.25 to 0.5 centimeters or about one tenth to two tenths of an inch of an improvement in ankle dorsiflexion. Now, when we measure functional ankle dorsiflexion in the clinic, we use the closed chain half kneeling knee to wall task to measure the ability of the knee to advance over the toes with a planted heel. We show this assessment in our online essential foundations course, and we show this in our live seminar as well. And what we'd like to see there is that an athlete with the heel flat can advance their knee over their toes about four inches. That ideally they would contact the wall. We know if they can contact the wall, they have about four inches of motion there or possibly more. But that is enough motion, for example, to be able to advance the knees over the toes and sit down into a nice full depth squat. And so when we look at changes of 0.1 inches in a test where we're looking to see four full inches of range of motion, we realize that's not really that much of a functional improvement of yes, the results did reach statistical significance. But the practical application here is very, very, very minimal of that person. If we improve their ankle dorsiflexion and it was, for example, zero inches, somebody like me, somebody with a very stiff ankle, particularly my right ankle that has about zero inches of closed chain dorsiflexion. What good really is 0.1 to 0.2 inches of closed chain dorsiflexion improvement? The answer is not. It's not right. It's not a functional improvement. It's not a meaningful improvement. Yes, it was a statistically significant improvement, but in real life, it would not help that person move any better. It would not improve that person's mobility, even though their flexibility, yes, has technically changed. So we need to be mindful of how to actually interpret results of studies like this. We also need to now talk about what is the practical application of a study like this to practice, because this study came out and a lot of social media posts were made, a lot of podcasts were made that said, look, you're just not stretching enough. If you stretch an hour a day for six weeks, you can see an improvement in joint range of motion. And yes, again, while true, not functional. 10:14 APPLYING RESEARCH TO PRACTICE We also have to step back and really analyze the methodology of this paper and also analyze things like the inclusion and exclusion criteria of this paper. We're probably unlikely to find an actual real person, a patient or athlete who's going to do six hours a week, an hour per day, seven days a week for many, many weeks of flexibility training, essentially, right? We hear time is the biggest barrier to exercise. We hear time is the biggest barrier to home exercise program compliance. So it doesn't really make sense that if we can't get somebody to perform a 12 minute remom for the home exercise program, what's the likelihood that they're going to do an hour a day of home exercise program on top of maybe also trying to exercise an hour or more per day? The answer is unlikely. Right. We know that if we if we dose that out to somebody, there are very few patients who are going to come back and say, yep, I did. I did six sessions a day, 10 minutes per session, and I did it every day, seven days a week, just like you prescribed, doctor. That's a very unlikely result. So we need to be mindful of that when we're talking about applying this to real actual people. We also really need to dig into the inclusion criteria and look at the baseline assessments in a study like this, because this study would portray that some of these folks were stiff and saw improvements. Some of these folks had OK mobility and saw improvements. But really, when we look at the baseline assessments, the quote unquote stiffest person in the study still had three point four inches of closed chain dorsal flexion, right? More than enough ankle mobility to be able to squat to depth, assuming nothing was wrong mobility wise in that person's hip or knee. That person would have all the dorsal flexion needed to be able to, for example, functionally squat to depth. So we have to ask ourselves, is this actually representative of the populations that we treat? Is it representative of somebody who might come to us and say they need help with their mobility? What's the likelihood that they're actually going to do an hour a day of this type of training? And also, this is not the person that's going to present in our clinic, right? Of the person who can close chain dorsal flex at least three point four inches. You're not even going to consider that their ankle is stiff and maybe even prescribe some mobility stuff for their ankle to them, because they already possess all the range of motion needed to squat. On the high end in these subjects, they were beyond three point four inches, right? There were people with four, five, six, some folks close to seven inches of closed chain dorsal flexion. Way above average mobility. And so we need to recognize and ask the question of why are we studying the effects of flexibility and mobility on people who already have adequate, above average, perfect or excellent mobility, right? We see this a lot in medical research of we study the effects of, for example, resistance training on bone loading in older adults, and we exclude people with osteoporosis and osteopenia and folks who have any sort of issue that might throw an extra variable into the study. And what we find ourselves is studying interventions on people who don't need the intervention, right? And this study is exactly that case of we are studying the effects of flexibility training on the mobility of people who don't need any help with their flexibility or mobility. So again, can we generalize studies like this to the general population? Probably not. And for a lot of reasons, the ones we've already discussed here. And what we need to realize when we look at this data and look at a big picture is when we look at the results of studies like this, when we look at all the data aggregated, yes, but also unaggregated on those data tables, what are we looking at? That we tend to find that folks fall into buckets, that we can classify them. We know that, for example, with low back pain, we can find people who are flexion intolerant, extension intolerant, shear intolerant. We know they may or may not respond to directional preference type exercises, but people tend to fall in classification buckets based on what's going on. And we need to recognize that mobility is no different. Even looking at this study, looking at the baseline measurements of folks, we have folks who appear to have great mobility, who improved with intervention. We have folks who have great mobility, who did not improve with interventions. We had folks with poor mobility, who improved with intervention. And then we had the most unfortunate group of all, folks with poor mobility, who did not seem to improve with intervention. So we need to recognize that the person we're working with in the clinic, in the gym, probably fits into one of those buckets. If they are somebody who is interested in working on the mobility, even if we may not need it, right? We have that person who can hinge all the way to the floor with a perfectly flat back and locked out knees and touch their palms to the floor. A very bendy, flexible individual who is asking you for help on their mobility, right? That person does not need mobility help. They do not need flexibility help. But yet they are maybe seeking some extra mobility programming. We have folks with poor mobility, who need mobility training, who we know will not work on it anyways, especially an hour a day. So we see that our patients and athletes fall into these buckets, and we need to recognize which bucket they may fall into. We may not know early on how they're going to respond to interventions, especially if they haven't tried anything previously, but we'll know very quickly across the plan of care of their physical therapy if they're going to be somebody who responds to interventions like these. So what do we actually do with that person in front of us? Well, I think what we don't do enough is ask people a few simple questions of I see that you have some mobility things you could work on. How much time do you actually have for this? I don't think we ask that question enough. I think we give people what we want to see them do, what we hope they will do, and then we're often disappointed when they don't do it because we haven't asked first of all how much time they're willing to dedicate to it. I appreciate over the years how I've started to ask this question, and people have been very honest of I'm never going to do this at home. I'm only going to do this when I come here to physical therapy. Well, I appreciate that honesty, right? Because I'm not going to waste my time writing out a really detailed program that you're not going to do. So I think starting with that, excuse me, that question is very, very important. And then also recognizing and being really, really thorough and methodical in your reassessments along the way so you know if this person appears to be somebody who's going to respond to mobility type interventions. This study in particular has a lot of issues with the methodology, only including people who already possess a lot of nice functional mobility. It did a lot of long-term passive stretching, and we also need to recognize that primarily due to the way the intervention was done in this study, they primarily stretched the gastroc but assessed mobility and range of motion by the closed chain dorsiflexion test, which really looks at soleus muscle flexibility more so than gastroc. So we're stretching the gastroc, but assessing the ability of the knee to advance over the toes in a kneeling position, which is really looking at the soleus muscle complex. So we need to recognize the limitations of this study, and in our own practice of actually making sure we're giving the right mobility to the right person based on the deficits that we're finding in their assessment. We hear often, what are some great shoulder stretches? Well, it depends on what is limiting your shoulder mobility. If I give you a bunch of lat stretches and you seem to be really limited in external rotation because of maybe something going on in your subscap or your internal rotators not related to your lat, if you pass all of the screens we see for the lat, then giving you a bunch of lat stretching, a bunch of shoulder stretching, it's really not going to benefit and improve the mobility we need to work on. So we need to be sure we're working in the right area and addressing the right area with our exercises as well. So mobility, how much can we move the needle? Well, it really depends. It seems to be maybe a genetic component. It seems to be a combination of how well people respond to this type of training, and we also need to recognize that it appears to take a lot of time, possibly more time than the patient or athlete in front of us actually has. So understand the difference between flexibility and mobility. Flexibility, the ability for us to stretch muscles passively or a patient or athlete to stretch themselves passively versus mobility, the ability of the person to actively move their joints through a range of motion under gravity, functional movements, things like a squat, a lot of close chain type movements. We have research that looks at long-term stretching, but we know the quality of the research is not that great and the practical application of the research itself is not that great. Yes, we can reference the study and say if you're willing to stretch six hours a week, you might see changes in your ankle mobility, but again, we don't know that for sure. In practice, we know that our athletes and patients tend to fall in buckets. We need to be able to recognize those folks where they lie in our assessment. And again, always ask the question of how much do you really want to work on this? How much time do you really have to work on this? Somebody who says I have an extra hour a day before bed at night. Okay, that's a person who maybe could try out an hour of flexibility training before bed. Whether you give them a program, whether they sign up for something like ROM WOD, GO WOD, Mobility WOD, whatever WOD, Stretch WOD, the millions of programs out there. Or somebody who goes I'm not going to do this at all. I know myself, I'm not going to do this at night before bed. I'm not going to do it in the morning. I'm not going to do it before I work out and I'm not going to do it after I work out. Okay, that is a person that we probably should not spend our time on trying to give a bunch of mobility homework already knowing that they're pretty intentional and honest that they're not going to do it. So mobility, can we move the needle? Maybe. Jury's still out. We still need to see more research, of course, more impactful research, more functional research, and more practical research. Research that actually looks at what sort of changes can we expect to make in maybe 12 to 15 minutes a day? The range of time that we're probably prescribing to most of our patients and athletes. So I hope this was helpful. I hope you have a fantastic Friday. Hope you have a great weekend. If you're going to be at a live course, enjoy yourself. Enjoy the CrossFit Games. Watch Kelly Benfee and Ruth Huron. Have a great Friday. Have a great weekend. Bye everybody. 20:32 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 CU's 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. You

ROMWOD is no more, pliability is the new name for the company aiming to branch out into other sports like golf, while deepening their roots in CrossFit. Full story of the rebrand and how Scott and Cody came to work together as well as a sneaky code for a 14 day trial.

There is a rapid decline that our bodies undergo when we aren't getting the right kind of movement. Whether you exercise for an hour a day or for one a hour a week, you may be susceptible to this same decline. In todays episode, we'll talk about the best thing you can do to age as youthfully as possible! Grab my FREE Energy Habits Checklist: https://lisaloufitness.com/energy-energy-energy/ Get on the Waitlist to be get the best price I'll offer on my Energy Transformation Course coming soon! https://lisaloufitness.com/energy-course-waitlist/ ROMWOD, the mobility App I talked about: https://romwod.com/app/signup?via=lisa Website: https://lisaloufitness.com Also, be sure to follow me on IG: https://www.instagram.com/lisaloufitness/ On FB: Facebook.com/lisaloufitness https://www.facebook.com/LisaLouFitness/ And in TT: https://www.tiktok.com/@lisaloufitness --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today's guest is Jeremiah Head. Jeremiah is the founder of ROMWOD, a mobility training platform for CrossFit athletes. Jeremiah recounts training to make the CrossFit games himself and the injuries he faced right before the qualifying events, which ultimately left him feeling confused and out of control. If you enjoy the show, please don't forget to subscribe, and leave a review so more people can be encouraged by the stories we share.  At Elite SRS, we exist to equip and encourage people to "Do Hard Things™" so they can grow stronger. We believe humans regularly push the limits of their bodies, and use tools to accomplish those feats. We desire to be equippers of overcomers, displaying the human capacity to Do Hard Things. We aim to be storytellers of God's perfect design, creating humans unique from all of creation in worth and capacity. The Overcomers: Do Hard Things™ Interview Series is our attempt to share those stories in hopes that people will be encouraged to press on, to overcome and realize the potential God created them with that He would be glorified.

Today we're sitting down with Tiffany Head. She and her husband co-founded everyone's favorite mobility company, RomWOD and ran a gym for 7 years. On her website, Tiffany shares, “I weighed 300 pounds when God called me to work in the fitness industry, and even though my camera roll is now filled with some pretty unbelievable before and after photos, the transformation that God wanted to accomplish in my life had nothing to do with numbers on the scale.” We talk about what that transformation journey has looked like for her, and how she has chosen to step into the opportunities God has placed before her regardless of how terrifying they may feel in the moment.    The backbone of our ministry is our chapters. Our chapters are volunteer led communities that are in over 80 cities and 9 countries. Every month, they host a free FAITH + FITNESS Workout at a local gym. If you haven't been to an event, you should definitely check one out. You can find the nearest location by going to www.faithrxd.org/chapters   Our next True Strength Camp is happening in Waukesha, WI! To learn more, go to www.faithrxd.org/truestrengthwaukesha   All we do at FAITH RXD is possible because of God, first, second because of our incredible volunteers, and in a major way it is also because of our donors. We would ask you to pray about partnering with us in what God is doing by becoming a monthly donor. Seriously, first pray about it. Whether it is $5, $50, $500 or some other amount, it is all used and helps accomplish the mission. If God is leading you to give, you can do that at www.faithrxd.org/donate

Mobility came on the fitness scene in large thanks to CrossFit. Perhaps you disagree or perhaps that is even untrue. But in 2011-2013 CrossFit was booming and thus came a large demand and need for mobility in the fitness industry. People like Kelly Starrett with Supple Leopard, and resources like ROMWOD mobility became more advisable than ever (from my experience and perspective). To my knowledge, mobility has been an important part of sports like weightlifting for decades. But was not as aggressively integrated into general strength training. Here's the deal, mobility is, in short, your active range of motion. This is in contrast to flexibility which is your passive range of motion. Sitting in the middle splits is your passive range of motion, while sliding down into and back out of the middle splits is your active range motions. Can your muscles get you into and out of your end ranges? As you can imagine from these definitions, flexibility is the potential for mobility. For instance if you can't get there passively, then you more than likely won't be able to get to or past that point actively. Why does all of this matter for putting on muscle and/or gaining strength? I am guessing you'll have more questions after listening to this podcast than when you came into it. But I don't think that's entirely a bad thing. I will do my best to keep it clear and concise, providing disclaimers where needed. I say that because this is not black and white. So, stay curious, and keep context in mind as we move forward. For starters, it comes down to muscle fiber recruitment. One could think of range of motion as the practical use of mobility within weight lifting. Range of motion is simply the distance traveled from start to finish of an exercise. Are you lowering all the way down in pull ups, are you squatting ass to grass? These would be considered FULL range of motion (or ROM). I hope you can see that if you lack mobility in a given area, you may be limiting your potential range of motion in a given lift. This is not the end of the world, most people have mobility restrictions and can still put on plenty of muscle. I don't wish to scare you or over complicate this. Why does range of motion matter for strength or hypertrophy? We answer these questions because they CAN BE connected. Muscle mass is the potential for strength. Muscle is the how the body will eventually demonstrate strength (force production). So now we ask how we build muscle. As discussed on many episodes, there are three main factors - being mechanical tension (this is most important), metabolic stress, and muscle damage. We will be thinking about mechanical tension and maybe muscle damage. For a muscle to contract, muscle fibers are recruited. Number of muscle fibers recruited and strength of a contraction are positively correlated. Meaning more fibers = higher contraction. This is what we are after both for strength and hypertrophy. That is also where range of motion comes in. Within range of motion, the muscle is lengthening - this is known as the eccentric phase. That means the shortening phase only has to contract within the range the muscle was lengthened. That also limits the fibers which are recruited. More range of motion has the potential to mean MORE FIBERS recruited. And that means more potential mechanical tension and muscle damage. Ideally, with proper load, recovery, and diet, muscle cell growth or strength gains. Think about body building and the idea that they want to stress a given muscle from as many angles as possible. The literal point of this is to maximize motor unit recruitment and fatigue. The same applies here. More range of motion or improved range of motion could mean more fibers working. Remember I said this was not black and white. Just using full range of motion in the absence of a load challenging enough to stimulate the muscles is not going to equate to more muscle or strength.

In this episode I talk about my experiences with Whoop and RomWod.

On the Invictus Mindset Podcast this week, Bryce talks with Cody Mooney. He is a two-time CrossFit Games athlete and Director of Partnerships for ROMWOD. The concept of finding success within a team is an idea throughout the episode. We see this through Cody's life whether it's taking second place on a team at the CrossFit Games or managing high-level partnerships with ROMWOD. Learn how to “Unleash Your Calm” with Cody Mooney.(08:39): Best Ways to Create Good Leadership(20:34): Highlight Reel(28:05): Presence(20:50): How to Turn Passion into Action(37:48): Finding a Way Without Community During the Pandemic(43:42): Strategies to Use When Faced with Struggles(50:47): What Makes Us Afraid to Take Risks(57:03): Director of Partnerships for ROMWOD(1:03:14): Injuries(1:11:05): Integrating ROMWODTrident Coffee (use code "INVICTUS20" to get 20% off online and in TapRooms)Athletic Greens (use the link to get a FREE 1 year supply of  Vitamin D AND 5 FREE travel packs with your first purchase)

0:20 Tiffany Head Intro and ROMWOD 5:52 How Tiffany got into crossfit 10:35 Tiffany's diet journey, her weight loss 17:16 How Tiffany found RP and her first cut 23:30 Struggling with maintenance 30:40 What Tiffany learned when transitioning to RP 33:37 Hitting her goal weight 36:30 Having to close her gym and getting through covid 51:17 How Tiffany dealt with diet and workouts after gym closure 1:00:45 What foods helped Tiffany stayed on track 1:07:45 Tiffany's current diet and training

Fan-favorite, Cody Mooney joins us on the pod! Cody placed 2nd with Team Krypton in the 2019 CrossFit Games and 17th as an individual in 2017. Cody also works as a team member for well known mobility company, ROMWOD. Train with Us - Rep with Us https://movefastliftheavy.com/

Many of us desire to make big lifestyle changes, but few of us actually know where to begin. This week, I am joined by Melanie Roberson to discuss our favorite small habits that lead to big changes.  Episode At A Glance:  This week I am joined by my friend and guest Melanie Roberson to discuss healthy habits. We both share the small changes that have worked for us to facilitate big lifestyle changes. Whether you are looking to get on a consistent sleep schedule, spend more time in Scripture, develop a healthy exercise and eating routine, or keep a cleaner home, there is something for you in this episode!  Melanie's Helpful Daily Habits Before she goes to bed every night, Melanie loads her dishwater and fills a 24 oz yeti with lemon water to have the next morning After waking up, Melanie has her morning quiet time reading the book New Morning Mercies by Paul David Tripp. https://www.amazon.com/New-Morning-Mercies-Gospel-Devotional/dp/1433541386 Melanie then goes to the gym every day at the same time. Before going to bed each night, Melanie stretched using ROMWOD stretching videos. This helps her to sleep better and improves flexibility.  Lastly, Melanie typically makes a great salad for dinner each night and praises the importance of making your own salad dressings. Jamie's Helpful Daily Habits After I wake up, I always try to give my "first fruits" to the Lord. I listen to "The Bible In A Year" podcast with Fr. Mike Schmitz. I then make my bed every morning. I have found that this helps set the tone for your home by creating order and structure.  Multitasking the small things in my life helps me to get more done during the day. For example, if I am running five minutes early to pilates class, I will stop to fill my car up with gas to avoid doing it later.  When my house is messy, I try to clean out my fridge, freezer, and pantry. This reduces clutter and additional mess!  I schedule intentional exercise into my day to get a structured routine and build in accountability.  Another helpful habit is to run the dishwasher every night. I empty it while my coffee is brewing the next morning so I start the day with an empty dishwasher and clean dishes. Every Sunday I do meal prep for the week so I am do not have to worry about what I will eat each day.  Lastly, I get in bed between 9 and 9:30 p.m. so that I can get on a great sleep schedule and hit the ground running in the morning.  Resources Mentioned In This Episode: New Morning Mercies by Paul David Tripp The Purpose Driven Life by Rick Warren ROMWOD stretching videos  "The Bible In A Year" podcast with Fr. Mike Schmitz

This week on the USA Weightlifting Podcast we're shifting our awareness to your breathing. In today's episode we're sharing some quick and easily applied breathing techniques that are sure to improve your jerk. If you enjoyed this episode please share it with a friend and leave us a review!Sponsors:www.RomWOD.com - Optimize Your Performance

Pedro Meloni is the USAW Director of Events and Sponsorships. In today's episode we'll be discussing the upcoming North American Open Series Finals in Colorado, as well as what to expect for athletes, coaches, and spectators. If you enjoyed this episode, please be sure to leave us a review and share it with a friend!Sponsors:www.RomWOD.com - Optimize Your Performance

Coach Danny Camargo is joining the USA Weightlifting Podcast this week to discuss both good and bad training cycles and how they can affect your competition results. Tune in to learn some of our tips and tricks to ensure you're performing to the best of your ability in competition and how to manage training cycles. If you enjoyed this episode please leave us a review and share it with a friend!Sponsors:www.RomWOD.com - Optimize Your Performance

Steve Galvan is a USAW Level 2 national coach and lead instructor as well as the recent 2021 Youth World Championships team lead in Saudi Arabia. In today's episode Steve shares some of his experiences of traveling the world as an IWF photographer as well as defining the roles and responsibilities for team leaders. Our goal is to bring awareness to this USAW position and encourage individuals to consider including themselves for selection.Sponsors:www.RomWOD.com - Optimize Your Performance

Sally Van de Water is one of the most frequently heard MC's in Olympic Weightlifting. In today's episode Sally gives us a run down of all the different positions required to run a successful weightlifting competition. Tune in to learn more about how you can volunteer at any capacity for future competitions. Sponsors:www.RomWOD.com - Optimize Your Performance

Today is about a quick and simple tip that you can easily apply to your training and within whatever program you are currently on. By pausing at a position in your pull that is most meaningful to you on some of your snatch and clean warm up sets, you can increase awareness, comfort, and strength of the position and improve your movement and potential as a whole. Please leave us a review and don't forget to share us with a friend!Sponsors:www.RomWOD.com - Optimize Your Performance

This week on the USA Weightlifting Podcast we're talking about programming. More specifically we're diving into the best way to add supplementary work into your program without throwing everything off balance. Please leave us a review and don't forget to share us with a friend!What you'll learn:Adding more to your program vs adding too muchSupplementary workSponsors:www.RomWOD.com - Optimize Your Performance

We're excited to host Harrison Maurus for his third appearance on the USA Weightlifting Podcast. In today's episode Harrison talks us through his 5 of 6, fourth place finish at the Tokyo Olympics where he broke his American record. We also dive into his preparation for the competition as well as what he plans to do now that he is out of training. Enjoy the show!Sponsors:www.RomWOD.com - Optimize Your Performance

We're back with round two of our weightroom pet peeves. This week we're talking about deadlifts. We've noticed a lot of athletes tend to perform “deadlifts” incorrectly or without purpose inside of their Olympic lifting workouts. This episode is dedicated to understanding what is being asked of you when any form of “deadlift” is written in your program. Enjoy the show!Sponsors:www.RomWOD.com - Optimize Your Performance

This week on the USA Weightlifting Podcast we're joined by father and son duo, Hampton and Tripp Morris. Hampton is a superstar youth athlete weightlifter holding multiple records in both the youth and senior category. In today's episode both Tripp and Hampton share their experience as father and son versus the athlete and coach relationship including some of their biggest accomplishments and how they make it work. What you'll learn:Developing a well rounded athleteProgramming: what's necessary and what isn'tSponsors:www.RomWOD.com - Optimize Your Performance

In today's episode of the USA Weightlifting Podcast we are taking some time to self-reflect and discuss what we can do better as coaches and individuals. A big part in growing is acknowledging what areas you are strong and what areas need improvement. We hope this episode motivates you to take a deeper look within yourself and helps guide you into becoming the best possible version of yourself. Enjoy the show!Sponsors:www.RomWOD.com - Optimize Your Performance

This week on the USA Weightlifting Podcast we welcome back Sarah Robles for her second appearance on the show. In this episode we discuss Sarah's recent Bronze Medal performance in Tokyo and all the tools and tricks she needed to make it happen. We hope this episode acts as inspiration in overcoming your obstacles and pushes you closer towards your true potential. Enjoy the show!Sponsors:www.RomWOD.com - Optimize Your Performance

This week on the USA Weightlifting Podcast we're kicking off with a new series! In today's episode we're going to be going over a few weightlifting pet peeves in the weightroom. We invite you to send in some submissions and let us know a few of your pet peeves that we can talk about on the show!Sponsors:www.RomWOD.com - Optimize Your Performance

Welcome back to another episode of the USA Weightlifting Podcast. In today's episode Cheryl is back after her two week experience as an NBC Analyst for the Tokyo Olympics. In this episode Cheryl shares some of her most favorite moments of the competition, as well as a review on USA's performance. Tune in for more on the competition!Sponsors:www.RomWOD.com - Optimize Your Performance

Hoe zet je door tijdens lastige periodes? Wat zijn de tricks die Arie Boomsma gebruikt om gemotiveerd te blijven en zijn eigen koers te blijven varen? We vragen hem in deze nieuwe aflevering in de reeks levenlessen.Onderwerpen:Omgaan met tegenslagenHoe weet je of op de juiste weg bent?Hoe blijf je gemotiveerd ondanks het eindresultaat heel ver weg lijkt?Hoe blijf je authentiek?Besproken boeken en podcasts:ROMWOD - app voor mobilityROUTINES de podcast van ArieHet boek VOLHARD van Arie BoomsmaCatalyst Coaching Institute podcastBird by Bird Boek

In today's discussion, we're talking about one of the most common feelings during competition, nerves. Nerves during competition are not only normal, but they can also be beneficial in your performance. In today's episode we'll be giving some tips on how to manage your nerves, embrace them, and how to use them to your advantage during your next meet. Sponsors:www.RomWOD.com - Optimize Your Performance

We're back with another special episode dedicated to the upcoming Olympic Games. In today's episode we're touching on some fun historical statistics as well as confirming the upcoming weight classes and competition schedule for team USA. We'll also be going into some of our medal projections for team USA as well. Be sure to tune in to NBC to support the team!Sponsors:www.RomWOD.com - Optimize Your Performance

Michelle Dusserre Farrel is an Olympic Silver Medalist in gymnastics. Michelle now works with the new United States Olympic and Paralympic Museum in Colorado Springs. The goal of the museum is to highlight and celebrate the history of Olympic and Paralympic competitors and achievements. The museum's vision is to ignite, inspire, and reinforce Olympic hopes and dreams. If you're ever in the area, DO NOT miss the opportunity to go check out this incredible museum and to take in the experience it provides!Sponsors:www.RomWOD.com - Optimize Your Performance

This week on the USA Weightlifting podcast we're talking about one of the common causes of a red light during competition - the press out. In this episode we're highlighting the root cause of a faulty lock-out, what you may be lacking, and how to fix it!Links:Overhead Mobility Dril: https://www.youtube.com/watch?v=vwi4N6TJ5Z4Behind Neck Press & Stretch w/Overhead KB Stretch: https://www.instagram.com/p/BsY6iwPl4lv/?utm_medium=copy_linkSponsors:www.RomWOD.com - Optimize Your Performance

Today, we're stepping outside of the weightlifting community and speaking to Lindsay Shoop, Olympic Gold Medalist in Rowing. Lindsay's inspiring story on how she became an athlete and her path to the Olympics is one we can all learn something from. In this episode we talk about sharing what you love, cultivating confidence, and the power of mindset. What you'll learn:MindsetCultivating confidenceSetting goals Sponsors:www.RomWOD.com - Optimize Your Performance

Kristi Brewer is a 3-Time Masters World Champion and Masters World Record Holder. What's even more astonishing is that she joined weightlifting only 5 years ago. In this episode we're talking about her journey as a competitive weightlifter and what has helped lead her to these accomplishments. Sponsors:www.RomWOD.com - Optimize Your Performance

Matt Bruce is a National Champion and seven-time World team member. In today's episode Matt shares how he turned his passion for weightlifting into a successful career as a high school strength & conditioning coach. He also shares his stories of Coach Gayle Hatch and how his influence has shaped his life today.What you'll learn:The Hatch systemOlympic lifting for athletes Building culture Sponsors:www.RomWOD.com - Optimize Your Performance

This week on the USA Weightlifting Podcast, Cheryl takes over the mic as she leads the discussion on what it means to be a coach vs. a teacher. In this episode we’re going over some movement trends of the last decade including what's changed for the better or the worse. This episode is a testament to following your passion and the unlimited doors it may open for your future. We truly appreciate you listening, enjoy the show!Sponsors:www.RomWOD.com - Optimize Your Performance

This week on the USA Weightlifting Podcast we’re sending a big congratulations to the recently named 2020 Olympic team. This episode is dedicated to the highly anticipated Olympic Games hosted in Tokyo this August. We’ll be going over what things will look like for the athletes and some details about the event. Sponsors:www.RomWOD.com - Optimize Your Performance

Today's discussion is a recording of a session hosted by my friend and colleague, Andy Winskill, a Sr. Digital Advisor at Microsoft, who also leads a community of approximately 2700 employees at Microsoft, called the "Virtual Work Learning Group". The mission of the virtual work group is to empower everyone on the planet, to create engaging, meaningful, and impactful virtual work experiences, in an environment that enables us to do our best work. The community has featured talks from some amazing women and men around topics ranging from how to be a better storyteller, all the way to fine tuning remote presentation skills.This episode features a presentation that I led around Social Influence and Virtual Selling. I am no longer in a sales organization, BUT, I do believe that everything any of us do at any capacity in our work, most likely demands for advocating our ideas and getting our perspective heard - this, I believe, will be a highly valuable skill as our ecosystems become more digital, and our thoughts and perspectives as knowledge workers and executives, become more valuable to the world.Thanks for listening. Resources: MENTAL HEALTH AWARENESS MONTH - May 2021 | National Today - https://nationaltoday.com/mental-health-awareness-month/ Waking Up with Sam Harris - Discover your mind. | Waking Up - https://www.wakingup.com/ROMWOD - https://romwod.com/ Andy Winskill | LinkedIn - https://www.linkedin.com/in/awinskill/Crushing It!: How Great Entrepreneurs Build Their Business and Influence—and How You Can, Too by Gary Vaynerchuk (goodreads.com) - https://www.goodreads.com/book/show/36045512-crushing-itEverything You Need to Know About LinkedIn Video - https://blog.hootsuite.com/linkedin-video/Social media video tips & strategies - https://sproutsocial.com/insights/topics/social-media-video/ *The views and opinions expressed in this discussion are those of the guests and do not necessarily reflect the official position of their employer, Microsoft" ____ Thank you for listening! -------------------------------- Join the **New Monthly Newsletter** - Data Binge REFRESH: https://www.derekwesleyrussell.com/newsletter Interested in starting your own podcast? Some candid advice here: https://www.linkedin.com/pulse/how-start-podcast-3-step-gono-go-beginners-guide-derek-russell Learn more about the Data Binge Podcast at www.thedatabinge.com Connect with Derek: LinkedIn: https://www.linkedin.com/in/derekwesleyrussell/Youtube: https://www.youtube.com/channel/UCN1c5mzapLZ55ciPgngqRMg/featuredInstagram: https://www.instagram.com/drussnetwork/Twitter: https://twitter.com/drussnetworkMedium: https://medium.com/@derekwesleyrussellEmail: derek@thedatabinge.com *The views and opinions expressed in this discussion are those of the guests and do not necessarily reflect the official position of their employer, Microsoft"  ____ Thank you for listening! -------------------------------- Join the **New Monthly Newsletter** - Data Binge REFRESH: https://www.derekwesleyrussell.com/newsletter   Interested in starting your own podcast? Some candid advice here: https://www.linkedin.com/pulse/how-start-podcast-3-step-gono-go-beginners-guide-derek-russell  Learn more about the Data Binge Podcast at www.thedatabinge.com   Connect with Derek: LinkedIn: https://www.linkedin.com/in/derekwesleyrussell/Youtube: https://www.youtube.com/channel/UCN1c5mzapLZ55ciPgngqRMg/featured Instagram: https://www.instagram.com/drussnetwork/ Twitter: https://twitter.com/drussnetwork Medium: https://medium.com/@derekwesleyrussell Email: derek@thedatabinge.com

Joining the USA Weightlifting Podcast, yet again, the one and only Danny Camargo. In today’s episode we’re talking about a common scenario we are starting to see in the weightlifting community; athletes who coach on the side, and coaches who compete on the side. Is it possible to do both at an elite level? We’ll be discussing the pros/cons in each scenario and what you can do to make the most out of each opportunity.Sponsors:www.RomWOD.com - Optimize Your Performance

In this episode of the USA Weightlifting Podcast we’re joined by Danny Camargo to discuss some of the recent performances at the Pan Am Championships in Santo Domingo. Team USA has an incredible performance with six American Pan Am Champions. Danny recounts the over-all environment and flow as it was the first in-person competition for many of these athletes in over a year, as well as the comeback story of Meredith Alwine’s winning performance. Sponsors:www.RomWOD.com - Optimize Your Performance

Kelly Starrett, of The Ready State and “Becoming A Supple Leopard”, joins the USA Weightlifting Podcast this week to discuss true positional competency. In this episode we’re addressing a specific listener request on what you can do about tight hamstrings and improving posterior chain mobility.What you’ll learn:Breaking down the basicsBetter positioningCreating longevity Sponsors:www.RomWOD.com - Optimize Your Performance

This week on the USA Weightlifting Podcast we’re diving into one of the top assistance exercises for the Olympic lifts, the back squat. More specifically the high-bar back squat. In this episode we’re covering depth, positioning, and tips to ensure your back squat is helping you add kilos to the bar during your Snatch and Clean & Jerk. Sponsors:www.RomWOD.com - Optimize Your Performance

Danny Camargo joins the USA Weightlifting Podcast yet again for another insightful episode. Today we discuss some outlying factors to programming that may be equally, if not more important, than the actual program in your long term success and development. What you’ll learn:The best recovery: sleepCutting weightHaving a regimen for your nutrition, and training time“Program hopping” Sponsors:www.RomWOD.com - Optimize Your Performance

If you're a fitness tech fanatic like I am, you've been jumping into all sorts of mobility tools out there, like The Ready State, ROMWOD, and GOWOD. There's a new one coming, and it's something you may already own: your Apple Watch.Good morning and welcome to the Ben Garves Podcast - a daily show at the intersection of health, activism, and technology. I'm your host, Ben Garves.Did you know mobility is important? It is. And we're not just talking about doing your stretches after going for a run. We're talking ongoing efforts to increase and maintain flexibility and mobility. Fitness trackers like FitBit have now been around for a decade, which means we're getting to a point with our technology where it can help us track not just our current fitness, but how well we're aging. That's the focus on a new feature on the Apple Watch, which tracks your functional capacity as an overall indicator of health and longevity.It's pretty easy to wrap your head around the fact that our mobility decreases as we age, something functional fitness programs like CrossFit seek to battle by actively having you train in movements you'd encounter in your daily life. These are things like squatting as a reproduction of what it takes to sit down in and and stand up from a chair, and a burpee as the process of getting down to and standing back up from the ground. It's simple in your 20s, but slightly less simple when you're in your 70s.The new software on the Apple Watch will look at your VO2 max (which is how well your body is consuming oxygen), how fast you go up and down stairs, and how far you can walk in six minutes as an indicator of how you're doing. VO2 max and the six-minute walk test are things doctors actively test all the time, but it's now being brought to your wristWe're even seeing companies use tools like fitness trackers to incentivize healthy behaviors and give discounts when you use them. It's a cool incentive.That wraps it up for today. Thanks for listening to the Ben Garves Podcast, at the intersection of health, activism, and technology. Don't forget, Fitness is for Everyone™.

In today's podcast we are going to try and walk you through the several events that have happened the last few days including the CEO of CrossFit® Greg Glassman's tweet, his email response to Rocket Community Fitness (formerly Rocket CrossFit), and the ensuing fallout. Many affiliates are now unaffiliating, Reebok, Rogue, and ROMWOD have publicly distanced themselves from the brand, and at least 3 CF games athletes have now declined their 2020 invites.

See full show notes at WODDITY: https://woddity.com/the-weekends-aftermath-a-unified-community/If you sat me down with a pen and some paper and told me to write down the craziest 72 hours I could imagine in the world of elite fitness sports that would result in over 250 gyms de-affiliating from CrossFit, I could not have come up with, in a hundred tries, on hallucinogens, what has transpired over the past three days.Tired of reading the comments yet? I am. But let me say this. We all woke up this morning feeling lost. Feeling unsure about what the future looks like as the brand we've built our lives upon crumbles around us. Here's my piece of advice. Do what you do every day. Go do your workout. Go provide your critical service to the people in your community. Go be a good human. Don't get drowned in the tidal wave of questions about the future. You can control the now. It's why I'm recording the podcast episode right now. I don't want to say the word “CrossFit”, let alone the 19 times I'll end up saying it over the course of this episode. But what I do here is bigger than that brand. What you do is bigger than that brand. I don't care if you're some guy in his basement or the owner of thirty gyms. Your work matters and your work goes on.Good morning and welcome to the WODDITY podcast for news about elite fitness sports. We are a daily podcast, Monday through Friday, doing fitness news in five minutes or less.My name is Ben Garves and today is Monday, the 8th of June, 2020. Don't forget, links to all of these stories are in the show notes of your friendly neighborhood podcasting app, as well as on WODDITY.com.A quick summary of events, in case you're lucky enough to have dropped your phone in a lake or something. The world has been speaking up about racial injustice in the United States. Notably silent was CrossFit, Inc., even when major affiliated brands, like Reebok, LifeAid, and Rogue weighed in on the topic. As gym owners and community members reached out to CrossFit to ask for moral leadership, an email surfaced from founder and Chairman Greg Glassman calling a gym owner in Seattle evil, and saying he believed COVID had made her delusional. In the midst of the uproar on Friday, Glassman coyly tweeted “FLOYD-19” to a group studying racism as a health risk for black Americans. At this point, gyms started to announce de-affiliation with CrossFit. On Sunday, I weighed in with a video talking about our community's relationship with race, and stating WODDITY would no longer be CrossFit-adjacent, while de-affiliation gained momentum. https://www.instagram.com/p/CBJCSoggKmJ/?utm_source=ig_web_copy_link As of now, there is a list being circulated with 245 gyms, representing over $730,000 in lost annual revenue for CrossFit. Major sponsors like Reebok, ROMWOD, Rogue, and LifeAid Beverage Company have stated they're ending their relationship with the brand pending ongoing conversations about CrossFit's leadership behavior and existing contracts.On the list of gyms ending their relationship with the brand include 12 Labours -  the gyms behind the Strength in Depth Sanctional, Invictus - with a longstanding history of competitive teams and athletes, NCFit - a gym and online training platform built by 2008...

On todays episode, we sit down with our good friend, Steven Mauro and talk about everything from folding his ankle in half to his head looking like a peanut. Stevens background in fitness is a long journey and we even dive into him being a Romwod god, his life as a therapist and what he puts in his in his mouth that he shouldn't. Check out Steven's insta here Armada Strength 

ROMWOD MeatSquad won the CrossFit Filthy 150, the first Sanctional of the 2020 CrossFit Games season. ROMWOD MeatSquad held off some really strong teams to take the Sanctional victory and earn an invite to compete at the 2020 CrossFit Games.  The team's roster consists of Dex Hopkins, Christian Harris, Brooke Haas and Kelly Baker. We […]

To be successful as an adult, it's important to go all the way back to your roots and remember what's at your core. Ryan Schultz has had a hand in numerous projects on the rise, including his current role at ROMWOD, and good business practices are based on good principles. Those principles often stem from the values you learned as a kid — like being kind and treating others the way you want to be treated. Schultz shares his story about why it's important to him to integrate his beliefs with his actions and how doing the same can help lead you down the path to your own success in both work and life. Connect with Ryan on Twitter, Instagram Sign up for a 7-day free trial at ROMWOD.com. Support the show: Get 15% off a shirt at CompeteEveryDay.com with code PODCAST at checkout!

In this episode of the Coast Range Podcast, we traveled down to Redlands California to hang with the owners of ROMWOD, Jeremiah and Daniel. We spent two days at ROMWOD HQ, filming videos, chatting, and working out. We were able to sit down with these studs to find out why ROMWOD works so well and how it became so popular so fast. Hint... It involves karate and bamboo sticks ;)

Tiffany Head is the owner of Parakoleo CrossFit, the media director of ROMWOD, a Mother of three teenagers, and an overall amazing human being. In Episode 12 Tiffany takes us through her journey after a scary emergency surgery made her face her fears and start taking the necessary steps to shed the weight.

In this episode, I called up Noah Ohlsen to chat about his recent CrossFit Atlantic Regionals Victory and hear more about how he trains for competitions, his nutrition schedule and tracking, and his recovery process. We try to distill his favorite methods into something the everyday athlete can do in their own life. Show Notes There's always doubt that can arise when trying to be the best. When preparing for a big event, butterflies are natural. They occur before the event for Noah, but once he's there - it's game time and he's ready to go. Noah's sleep routine includes using special glasses from Felix Gray that block blue light from devices (phones, TV's, etc) and help your circadian rhythm. When tracking food, Noah uses the MyFitnessPal app to record his macros. He realizes that recording and tracking every single thing you eat and do can make you go crazy (especially for the non-athlete) so he tries to not put too much pressure on it. Noah's capacity for work (aerobic capacity, etc) has greatly improved since he started training. His "Grace" time was around 5 minutes when he started CrossFit. It's now just over 1 minute! For reference: Grace is a workout for time where the athlete performs 30 Clean and Jerks. Noah has over 25K YouTube subscribers. After receiving a tip from a friend who is a pro "YouTuber" he decided to start a channel and promote his Videos. The "Happy But Hungry" slogan came from his coach, who said Noah always had a sh*t eating grin. Noah said, "Sure, I'm happy. But that doesn't mean I'm satisfied. I'm still hungry for more." From there the slogan was born. Noah's favorite recovery techniques include: Electric Stem (Marc Pro) Normatec (to flush the "junk" - he also recommends going for a walk to flush the toxins) Romwod - everyday stretching to keep limber and help with recovery Eating properly (and enough Carbs) Sleep!