Podcasts about rpe

Send us a text if you want to be on the Podcast & explain why!Want a steady stream of five-star reviews, real referrals, and a calendar that fills itself without paid ads? We unpack a simple, ethical system that trades meaningful value for timely action, guiding clients to leave reviews while they're already engaged and excited. You'll hear how to personalize outreach, make the incentive irresistible, and remove friction so testimonials flow consistently—organically boosting your Google and Yelp rankings for “personal trainer near me.”We walk through the full lifecycle: crafting offers that clients actually want, scheduling comp sessions tied to reviews, and turning that moment into a clear referral ask that doesn't feel pushy. Then we layer in a light-touch nurture engine—weekly emails with nutrition tips, fiber and protein guidance, and real-world meal ideas—because most buyers convert after multiple touchpoints. The theme is simple: action beats perfection. Test now, get feedback, improve your scripts, and hit January with systems that already work.Programming gets equal time. If your gym runs 45-minute blocks, we show how to adapt the CCA framework without crushing your main lift. Learn to pair core patterns with complementary moves, protect rest for performance, and finish with a short, client-driven “fun” block that scratches the itch for sweat and novelty without sabotaging progress. We explain the psychology behind finishers, how to educate clients on rest and RPE, and how to stay creative inside real-world constraints so results stay front and center.Along the way, we invite you to tap into our community and hands-on seminars where we sharpen assessments, soft tissue work, programming, sales, and confidence. If you found this helpful, subscribe, share with a trainer friend, and leave a quick review—your support helps more coaches build sustainable, client-first careers.Want to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show! Our Instagram: Show Up Fitness CPT TikTok: Show Up Fitness CPT Website: https://www.showupfitness.com/Become a Personal Trainer Book (Amazon): https://www.amazon.com/How-Become-Personal-Trainer-Successful/dp/B08WS992F8NASM / ACE / ISSA study guide: https://www.showupfitness.com/collections/nasm

Exercise isn't just about burning calories - it also impacts your hormones, your digestion, and your overall health. Here's what science says about how to move in a way that truly supports your bodyIn this episode, I'm joined by Leigh Merotto from GutFit Nutrition to explore how your body responds to exercise, especially high-intensity movement like running. We break down why digestive symptoms can arise when you ramp up your workouts, how cortisol affects your hormones and energy, and practical strategies to move safely and sustainably. What we cover in this episode:How exercise intensity impacts digestion and how to prevent symptomsUnderstanding high-intensity exercise and why it's beneficial when done rightCortisol explained: its natural rhythms, temporary spikes from exercise, and when stress accumulatesSafe ways to start high-intensity workouts while supporting hormone and gut healthExercising on your period: what you need to knowFuelling strategies to maximize performance, recovery, and overall wellbeing Whether you're looking to boost energy, improve digestive function, or support hormone balance, this episode gives science-backed insights and practical strategies to make exercise a tool for health, not stress. Episode links:GutFit Nutrition website: https://www.gutfitnutrition.comLeighs' instagram: InstagramLogin • Instagram00:00 – Intro01:42 – Digestive symptoms & exercise intensityHow endurance training affects the gut, why runners are most impacted, and what's happening physiologically when exercise triggers GI symptoms.13:51 – What counts as high-intensity exerciseDefinition of high intensity, RPE scale explained, and how to gauge intensity using heart rate zones.20:09 – Cortisol: spikes, rhythms, and stressUnderstanding cortisol's role, myths around it, and how short-term vs. chronic stress impacts hormones and recovery.23:32 – Overload: over-exercising, under-fuelling & life stressHow fasted workouts, calorie deficits, and lack of recovery elevate cortisol and affect gut and hormonal health.26:59 – 4 ways to start high-intensity exercise safelyLeigh's framework: balance training, schedule rest, avoid fasted sessions, and manage life stress for recovery.33:59 – Exercising on your periodDebunking myths about exercise and menstrual cycles, the truth about performance changes, and listening to your body.38:55 – Pre- & post-run fuelling strategiesLeigh's personal fueling routine before race day and her practical tips for optimizing energy, digestion, and performance.

Today we look at the three dominant metrics in triathlon: Heart Rate, Power, and RPE. Which one is right for you, and does that answer change with different variables? We look at things like time of the day, time of the year, and adjusting based on how you feel. We tackle questions like intensity vs. volume and look at different scenarios depending on if you're racing an Ironman or something shorter. We talk Vo2 max and look at whether or not you should even be thinking about it. And we also get into how a lot of triathletes screw up their races with nutrition. Topics: Wetsuit legal questions Dominant metrics When to use power vs HR vs RPE Does the time of day matter? Different stress from different pools Hot water, cold water, shallow water When are you strongest on the bike? Is HR higher in the morning? Warm ups Lower volume, higher intensity Swim hard, bike aerobic, run hard? Looking at numbers too often How we screw up our races with nutrition Smash test for a 15 hour race? Vo2 Max - small piece of the puzzle Keep it alive and primed Putting in the real volume   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Send us a text if you want to be on the Podcast & explain why!From Rugby at Cal to Online SUF-CPT: Coach Caleb: caleb_tomasin You don't need a massive following to build a real coaching business. You need fundamentals, live feedback, and the courage to ship imperfect work. We sit down with Caleb to unpack how hands-on experience at a performance gym evolved into a focused online strength and conditioning model, especially for rugby athletes, and why simple systems beat flashy tactics when the goal is results.We walk through what credible programming actually looks like: a warm-up that matters, strength blocks that pair main lifts with explosive work, accessories that build resilience, and conditioning that respects the sport using zone two and interval days off-feet. Caleb breaks down his onboarding process—from fit and expectations to payment, setup, and rapid delivery—then shows how he tracks sets, reps, RPE, rest, and progress in-app. On nutrition, we start with real life: photo food journals to spot patterns and easy swaps, then macros for those ready to weigh and measure, all designed for adherence over perfection.The business side echoes the training side: reps build confidence. Free value content grows trust and reach. A single communication channel, midweek check-ins, and Sunday reviews keep clients engaged without chaos. We talk mindset, too—avoiding comparison traps, embracing long timelines, and serving people just a couple steps behind you. If you've hesitated to coach online because the space feels loud, this conversation gives you a blueprint rooted in fundamentals, clarity, and action.If this resonates, follow Caleb on Instagram at @caleb_tomasin, then subscribe, share the show with a coach who needs it, and leave a quick review so more trainers can find these tools.Want to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show! Our Instagram: Show Up Fitness CPT TikTok: Show Up Fitness CPT Website: https://www.showupfitness.com/Become a Personal Trainer Book (Amazon): https://www.amazon.com/How-Become-Personal-Trainer-Successful/dp/B08WS992F8NASM / ACE / ISSA study guide: https://www.showupfitness.com/collections/nasm

The MidPacker Pod is part of the Freetrail network of Podcasts.Join the Newsletter at: ⁠MidPack Musings ⁠Support the MidPacker Pod on ⁠Patreon⁠.⁠Check Out MPP Merch Make sure you leave us a rating and review wherever you get your pods.Looking for 1:1 Ultra Running Coaching? Check out Troy's Coaching PageSTOKED TO PARTNER WITH  JANJI HYPERLYTE LIQUID PERFORMANCEBEAR BUTT WIPES USE PROMO CODE MIDPACER FOR A SWEET DISCOUNTTRAINING PEAKS Start your free trial at  https://www.trainingpeaks.com/midpacker/“It's just a meandering burrito fest… the art of the possible.” - MVDTrailing Indicators returns with a sharp, funny, and honest catch-up featuring Troy Meadows Corinne Shalvoy and Matt Van Dalsem. Corinne recaps a stacked stretch: crewing at Western States, calling the action at Hardrock, then throwing down at the Ouray 50 where she finished within two minutes of the course record and started eyeing Javelina 100K with a sticky-note reminder of the 8:13 mark.MVD chimes in from “off-season” purgatory, pledging his hiatus ends at Javelina and launching a spirited riff on the boom in 200-milers, live coverage, and why finish-line dreams can belong to mid-packers too.Discussion Topics:Catch up after a long break What's your go to for logging your training and building your training calendarHave 200's hit the tipping point Corinne's Links@corinne_shalvoyageCorinnes's Coaching PageShalvoy Running - YouTube ChannelWomen Can Site Troy's Links@troyontherunTroyontherun.comTroy's Ultra Coaching PageMVD Links@mvd_trailrunnerHighlights:Ouray vs Javelina: from big-mountain strength to desert speed, and why pace comparisons in trail are mostly useless.The Mammoth 200 effect: how livestreams and storytelling are pulling more runners into 200-mile adventures.Relevant links Western States Endurance RunHardrock 100Ouray 50 The Mammoth 200 Javelina Jundred 100K/100MCocodona 250Lake Sonoma 100KTrainingPeaksPartner Links: Janji - Janji.comRunning apparel designed for everyday exploration, and 2% of sales support clean water initiatives worldwide. Plus, with a five-year guarantee, you know it's gear you can trust. Check them out at janji.com.Use the code MIDPACKER for 10% off your order.Hyerlyte Liquid Performance - https://www.hyperlyteliquidperformance.comMade by the ultra-endurance athlete, for the ultra-endurance athlete.More Carbs, More Dirt, More Miles.Check them out at hyperlyteliquidperformance.comUse the code MIDPACKER for 10% off your individual order and 10% off your first subscription order.“The Kid” Hans Troyer DocumentaryTraining Peaks - https://www.trainingpeaks.com/midpacker/A training app as versatile as you. Start your free trial at  https://www.trainingpeaks.com/midpacker/Bear Butt Wipes - Bearbuttwipes.comPortable individually wrapped wipes for when nature calls and a DNF is not an option. Bear Butt Wipes: Stay wild. Stay clean.Check them out at Bearbuttwipes.comUse the code MIDPACKER for 10% off your order.⁠Run Trail Life⁠ - https://runtraillife.com/Find Official MPP Merch on RTL!!Use code: midpackerpod to double the donation from your purchase. Visit RunTrailLife.com to check out our line of Hats and Organic cotton T's.⁠Freetrail⁠ - https://freetrail.com/Visit Freetrail.com to sign up today.trail running tips, ultra running training, endurance running podcast, race-day nutrition, pacing strategy for ultras, hydration strategy, electrolyte balance, fueling for 100K, heat acclimation for runners, uphill hiking power, downhill technique, injury prevention, recovery protocols, strength training for trail runners, RPE-based training, night running skills, sleep strategy for 200 milers, trail shoe selection, hydration packs, mental resilience

In this episode, we explore the connections between Autism and Parkinson's, focusing particularly on the basal ganglia and its substructures, notably the substantia nigra within the midbrain. We discuss how the substantia nigra, known for its high concentration of neuromelanin, plays a critical role in these disorders. The episode examines how neuromelanin, a dark pigment, not only absorbs all frequencies of light but also has antioxidant properties, binds metals, and acts as a neuroprotector. This discussion leads into the broader implications of environmental signals, particularly light, on human biology, touching on how modern changes in light exposure might affect these conditions.We examine the role of tyrosine in the synthesis of neuromelanin and its derivatives like dopamine, which are crucial for neural function. We look at how deficiencies or imbalances in these pathways could lead to the symptoms observed in Autism and Parkinson's, including motor function issues. The conversation also covers the direct and indirect pathways in the basal ganglia, explaining how these pathways facilitate or inhibit movement, respectively, and how their dysfunction can manifest in the characteristic motor symptoms of both disorders. We also touch on the significance of thyroid function, particularly the roles of T3 and T4 hormones, in brain development and neuron health, tying these elements back to the overarching theme of energy loss and transduction in both Autism and Parkinson's.Autism and Parkinson's are a lack of, or a loss of, energy.Biological Energy: Quantum Mechanisms, Water, DHA, and NF-kB: https://youtu.be/2-IA_gunXbwDaylight Computer Company, use "autism" for $50 off athttps://buy.daylightcomputer.com/autismChroma Light Devices, use "autism" for 10% discount athttps://getchroma.co/?ref=autismCognity AI for Autistic Social Skills, use "autism" for 10% discount athttps://thecognity.com0:00 Autism and Parkinson's; Basal Ganglia; Substantia Nigra; Neuromelanin; Internal Calculators2:15 Tyrosine; Chromophores; Aromatic Amino Acids3:50 Biological Energy; Mitochondria; Environmental Signals; Cytochrome C Oxidase; Autism Research Miss6:20 Deep Brain Stimulation6:48 Neuromelanin9:02 Reverse Engineer ATPase10:48 Tree Examples11:45 Hypoxia and loss of energy & dopamine12:26 Eyes, hair, & skin; RPE; efficiency & power; What is Light?13:58 Light; Information & Energy; electromagnetic; wave-particle duality; sunlight versus artificial light17:08 Thyroid; T3 & T4; Iodine18:31 Roles of T323:00 Loss of energy in the womb & Autism research25:00 Melanin + Water = Electrons26:40 Basal Ganglia; "Motivations" & Movements; Direct Pathway30:55 Indirect Pathway32:52 Go, No-Go; Action selection, learning & habits; fine motor skills34:18 Parkinson's and loss of timing & energy; modulating the two pathways & dopamine37:07 Reviews/Ratings & contact infoX: https://x.com/rps47586YT: https://www.youtube.com/channel/UCGxEzLKXkjppo3nqmpXpzuAemail: info.fromthespectrum@gmail.com

In this episode of the Stronger Stride podcast, Sophie Lane, an exercise physiologist and running coach, delves into the intricacies of training zones. She explains the physiology behind different zones, how to calculate them, and the importance of metrics like heart rate, lactate, RPE, power, and pace. Sophie also discusses the benefits and limitations of zone 2 training, polarized training, and the double threshold model, while sharing personal insights from her own training journey.Related Episodes:Zone 2 TrainingDouble ThresholdMatt Hansen Threshold TrainingFollow Us on Instagram: ⁠ @⁠strongerstride⁠ | @⁠lydia_mckay⁠ | @⁠sophielane⁠⁠Like what we do? Support us - https://buymeacoffee.com/strongerstrideDiscount Codes: TAILWINDSTRONG – 15% off Tailwind NutritionSTRONGERSTRIDE – 15% off Vivobarefoot shoesSTRONGER15 – 15% off Skorcha SunscreenThanks for tuning in!

In this episode, we dive into one of the most overlooked mistakes ACL athletes make in their strength training — undershooting effort. We share a real example from an athlete who realized she'd been training too light and matching her stronger leg to her weaker ACL side. Through this story, we unpack why treating each leg as its own individual is critical, how to use anchoring sets and RPE to find your true limits, and why “two half-full tires” don't equal full recovery. This episode is all about learning how to push harder, smarter, and confidently — so you can stop guessing and start rebuilding real strength.Ways we can connect:My IG: www.instagram.com/ravipatel.dptOur website: www.theaclathlete.comEmail: ravi@theaclathlete.com_________________Submit a topic or a question you'd like me to answer.Check out our website and tons of free ACL resourcesSign up for The ACL Athlete - VALUE Newsletter (an exclusive newsletter packed with value - ACL advice, go-to exercises, ACL research reviews, athlete wins, frameworks we use, mindset coaching, blog articles, podcast episodes, and pre-launch access to some exciting projects we have lined up)1-on-1 Remote ACL Coaching - A clear plan. Structured ACL program. Based on your goals. Expert guidance and support with every step. Objective testing from anywhere in the world.Send me a text and share anything about the podcast - an episode that hit home or how the podcast has helped you in your journey.

In this episode of the Athletes Compass Podcast, the team is joined by Andrea Zignoli to explore a unique research study conducted within the Athletica platform—analyzing over 55,000 athlete comments to detect emotional patterns through sentiment analysis. The findings reveal that outdoor workouts tend to trigger more joyful responses, certain body part mentions signal pain, and beginner athletes generally report less joy compared to advanced users. The discussion dives deep into how this emotional data could shape personalized AI coaching and highlights Athletica's cautious yet promising approach to integrating sentiment with training load decisions.Key Takeaways Sentiment analysis on Athletica reveals emotional insights from athlete comments.Outdoor workouts, especially running, are associated with more positive sentiments than indoor activities.Mentions of specific body parts (e.g., shoulder, calf) are often linked to negative emotions—usually signaling pain or injury.Beginner athletes express less joy in comments, possibly due to physical discomfort or lack of adaptation to training.Advanced language models now enable accurate emotional classification of athlete-written feedback.Athletica aims to use sentiment data as an additional layer in training load monitoring—alongside HRV and RPE.Coaches like Dan Lorang value athlete comments as a key insight into readiness and performance.Future Athletica features will include conversational AI and more nuanced integration of comment sentiment into adaptive training prescriptions.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, Kristina breaks down one of the most common questions she gets as a coach: “How do I know if I'm lifting heavy enough?” Learning how to gauge intensity is one of the biggest game-changers in the gym, and today's episode is all about helping you understand what the right weight should feel like. Kristina explains what RPE (Rate of Perceived Exertion) actually means, how to use it to measure effort, and how to find that balance between training hard and recovering well.She walks through exactly how to choose your starting weights, how to know when to go heavier or lighter, and how to progress week after week without burning out. You'll also hear her favorite real-life examples for upper body, lower body, and core movements, plus how to apply the RPE scale to your own workouts so you can train smarter, build confidence, and finally stop second-guessing yourself in the gym.If you've been showing up to your workouts but wondering whether you're pushing hard enough (or too hard), this episode will help you understand how to train intentionally and make progress that actually sticks!WATCH ON YOUTUBE:⁠⁠https://www.youtube.com/@kristinaturnure/podcasts⁠⁠BALANCED BLUEPRINT MEMBERSHIP:⁠https://builtgroupcoaching.my.canva.site/⁠BUILT AND BALANCED VIP COACHING:⁠⁠⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform⁠⁠BUILT & BALANCED NEWSLETTER:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT ⁠https://www.ptula.com/⁠KOIA PROTEIN: CODE KRISTINA https://drinkkoia.com/KRISTINA

Welcome to Episode 112 of the Movement Logic Podcast! In this special episode, Laurel and Sarah talk to four women who recently completed Lift for Longevity about their experiences. Whether it's overcoming fear of injury, finally finding a program that sticks, breaking free from perfectionism, or realizing barbells belong in their hands, each woman brings a unique and inspiring story.In this episode, you'll hear from:Karen Klubertanz, an interior designer and yoga therapist who came to us after chronic back pain and years of yoga and kettlebells. Her story is about overcoming fear, learning to train with RPE, and discovering she could get stronger safely and sustainably.Anna Grojec, a freelance writer and editor in New Jersey who found us through the podcast and has now completed the course twice, entirely asynchronously without ever taking a live class. Her story is about making strength training stick for the first time in her life through structure and community support.Terry Littlefield, a longtime yoga teacher and old friend of Sarah's who came in skeptical, took our free class, and realized she had to join. Her story is about shifting from perfectionism to consistency and finding confidence under the barbell.Janai Leeb, a personal trainer in northern Los Angeles County who first got the impression in her PT cert that barbells weren't for her. She joined to build her own barbell skills and now teaches them to her clients. Her story is about finding her lane with the barbell and showing others that anyone can lift, at any age.If you've ever wondered if you're too old, too inexperienced, or too "not a gym person" to lift barbells and get stronger, these conversations will change your mind.SIGN UP for our FREE CLASS for Bone Density Course on October 17th WITH REPLAYFOLLOW @MovementLogicTutorials on Instagram

Monday Motivation is a bite sized snack of inspiration to start your week right. Join Nikki every Monday Morning to get the motivation that will enable you to tackle all of life's challenges with a positive mindset. In this episode Nikki talks about RPE v Percentage of 1RM Check out Nikki's digital workbooks: https://cinchtraining.store/See omnystudio.com/listener for privacy information.

This episode we look into the published literature on the surprisingly tight agreement between FTP and RPE and a couple different lab-derived measures of threshold like MLSS and critical power, along with the concept of anchoring. But first we get philosophical about how measurements often become definitions that can lose sight of our valid observations and experience. We wrap up by discussing FTP testing with RPE, plus answer your listener questions on RPE scales and anchors, RPE drift, common mistakes when using RPE, Borg's 6-20 vs 10 point scale, and much more.

Vi svarer på lytterspørsmål: hvorfor mindre volum og høyere innsats ofte gir bedre resultater, hvordan du kan teste VO2‑max (4x4/Cooper), hvorfor sykling sjelden gir samme puls som løping, og hvorfor grundig oppvarming (20+ min) reduserer skader. Praktiske råd for å trene hardere — men smartere. .

How can lifters and coaches apply the latest research to train smarter and perform better? In this podcast, Coach Mike and Andrew talk with Zac and Josh from Data-Driven Strength about evidence-based practices, sports psychology, and the evolving strategies in powerlifting. They explore key topics like proximity to failure, training volume and frequency, and how to bridge the gap between research and real-world coaching.

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We take a deep look at ten commonly used ways to test or estimate FTP, and dissect how and why each method does (or is supposed to) work, how often we might expect accurate result and who it'd be accurate for, and the Empirical Cycling standards for test accuracy. We also dig into some data on ramp test accuracy and bias, plus how anaerobic capacity, RPE, and daily fluctuations in performance can play a role in test results. Plus time in zone, %FTP, normalized power, lactate tests, the "Kolie Moore" test, and your listener questions on DFA-alpha1, eFTP, and more.

JOIN THE FORGED PRIORTY LIST: https://assembleperformance.com/forged-priority-listWelcome to another episode of the Assemble Performance Podcast!In this solo episode, I dive into how to progress in running as part of a hybrid training program. After reviewing the concept of progressive overload from previous episodes, I discuss the importance of balancing training stimulus and recovery to achieve optimal performance. I cover various aspects of running progression, including volume, intensity, frequency, and specificity, and how these elements interact with strength training. Additionally, I share some tools and metrics like RPE, heart rate, and ventilatory threshold to help guide your training progression. Finally, don't miss my exciting announcement at the end of the podcast. Stay tuned for all the details and join the priority mailing list for early access and exclusive rates!JOIN THE FORGED PRIORTY LIST: https://assembleperformance.com/forged-priority-listGet 4 FREE Weeks of Hybrid Training: https://assembleperformance.com/4-week-training-plan-page Contact Me IG: https://www.instagram.com/justinsjones/ Email: justin@assembleperformance.com Website: https://assembleperformance.com/ Youtube: https://www.youtube.com/@justinjonesfitness

In this episode of the RMR Training Podcast, Rich Ryan, Meg Jacoby, and Ryan Kent answer your biggest HYROX and hybrid training questions. From race-day mantras and pacing strategies for beginner runners to RPE In this episode of the RMR Training Podcast, Rich Ryan, Meg Jacoby, and Ryan Kent answer your biggest HYROX and hybrid training questions. From race-day mantras and pacing strategies for beginner runners to RPE vs. heart rate training and the realities of online coaching, this Q&A is packed with practical advice for athletes at every level.Whether you're chasing your first HYROX finish or leveling up for the Pro division, you'll get insights straight from elite competitors and coaches who've been in the trenches.

Join The Mailing List: https://assembleperformance.com/mailing-list-joinRPE Guide: https://assembleperformance.com/rpe-rir-guideHybrid Training Series: https://www.youtube.com/playlist?list=PLJ4ik66_zc-1AIAhRdw65mOI5XcWTu9DmWelcome to another episode of the Assemble Performance Podcast! In this solo episode, we get into the specifics of progressing the strength component in hybrid training. We begin with a brief recap of progressive overload from our last episode and then explore the unique challenges of balancing strength and endurance in a hybrid training program. I share detailed strategies for managing stress and recovery, the use of RPE for auto-regulation, and the importance of looking at the whole athlete beyond just the numbers. Additionally, I highlight real-life client examples to emphasize the significance of holistic coaching. Stay tuned till the end for a special announcement and make sure you're on my email list for some exciting news coming up on September 8th. Don't miss out on our next episode where we discuss the running component of hybrid training!Get 4 FREE Weeks of Hybrid Training: https://assembleperformance.com/4-week-training-plan-page Contact Me IG: https://www.instagram.com/justinsjones/ Email: justin@assembleperformance.com Website: https://assembleperformance.com/ Youtube: https://www.youtube.com/@justinjonesfitness

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Zone 2 is the most popular training zone - but is it the only training zone you need? We delve into all five training zones and their unique benefits. You'll learn how to determine each zone by heart rate, rate of perceived exertion (RPE), and talk test, plus how to use them in training. *Laura misspoke around minute 23. The Cori cycle converts lactate into glucose, not glycogen, to then be shuttled back into the muscles to undergo anaerobic glycolysis. Thank you to our sponsors:✨ Upstep: Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase. ✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.comIn this episode, you will learn:✅ Why you need to train at intensities beyond zone 2✅ How to calculate your training zones✅ Is it worth running in zone 1?✅ Is zone 3 really “the gray zone”?✅ The value of threshold/zone 4 workouts✅ The benefits of training in zone 5 (interval training)✅ Why heart rate monitoring is less reliable in zone 5✅ Can heart rate zones be used on race day?References:

In this episode of the Human Endurance Podcast, we sit down with professional ultra runner Jazmine Lowther, fresh off her impressive ninth-place finish at the OCC. Jazmine shares practical training tips for people aiming to give trail running a try. We dive into transitioning from road marathons to trail running, training methodologies, the importance of mental toughness, and the unique challenges faced by women in ultra running. Discover Jazmine's insights on RPE, heart rate monitoring, VO2max training for Ultras and tailored coaching strategies that help runners of all levels. Whether you're an aspiring ultra runner or a seasoned athlete, this episode is packed with actionable advice and inspiring stories.Follow Jazmine: @jazmine_lowtherFollow Fabi: @endurance_fabiFollow Bruna: @justbrunathings

In this episode of the Movement Logic Podcast, Laurel unpacks what warm ups actually do—and why cool downs aren't necessary. She explains how warming up sharpens focus, raises tissue temperature, and primes the nervous system, setting you up to perform better and reduce injury risk. Laurel shares five simple principles for effective warm ups, clears up myths about stretching and “activation,” and contrasts them with cool downs, which don't aid recovery or prevent soreness.SIGN UP for the Bone Density Course Interest ListFOLLLOW Movement Logic on InstagramReferences:Article - (Stronger by Science) Heavier warm-ups are best, new study suggests Paper - Systematic Review with Meta Analysis on Cool Downs (Afonso, 2021)Ep. 90 - Capacities for Longevity: StrengthEp. 39 - RPE, 1 RM, 3 sets of 10, oh my?

Ever wonder if you're lifting enough weight to truly see progress? You're not alone – this is one of the most common questions in the gym, especially among athletic women over 40 who want to keep getting stronger without wasting time on unchallenging workouts. In this episode, you'll learn a simple, almost foolproof way to gauge your lifting intensity – one you've probably never considered before – plus how it stacks up with other methods like RPE, reps in reserve, and bar speed. We'll explore what the science says about how your body (and face) signal effort, why “playing it safe” too long can stall your gains, and how to use these cues to choose the right weight every time. Plus, we'll address the appearance-based fears that sometimes hold lifters back and reframe what really matters for strength, longevity, and performance as we age. What you'll learn in this episode: A surprisingly effective visual cue to know if your weights are challenging enough. How facial expressions connect to effort and fatigue – and what research shows. Other key indicators like bar speed, RPE, and reps in reserve to cross-check your effort. Why small, strategic weight jumps are more effective than big, intimidating increases. The bigger trade-off when fear of wrinkles or “ugly lifting face” prevents pushing yourself. Studies: https://pubmed.ncbi.nlm.nih.gov/25435786/ https://pubmed.ncbi.nlm.nih.gov/30562370/ Enjoyed this episode and want more?  If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!

In this episode, we break down why strength training is the most important form of exercise you can do and how to get started the right way. From understanding progressive overload to learning how to gauge effort and exertion, we cover the fundamentals that help you build strength, prevent injury, and actually see results.We also dig into common misconceptions like being “toned,” muscle confusion, and overexercising, while emphasizing the importance of proper form, muscle activation, and knowing where to focus your energy in the gym.We talk about:-Why strength training is the most effective exercise for long-term health and results-How to get started as a beginner-What progressive overload is and how to apply it-The difference between effort, exertion, and RPE-Common misconceptions like “toning” and muscle confusion-The risks of overexercising and under-recovering-Proper form and muscle activation for better results-How to prioritize muscle groups and structure your trainingTime Stamps: 0:00 Introduction1:58 why strength training is the most important exercise you can do7:25 where to start as a beginner13:44 progressive overload explained22:30 RPE explained27:18 you don't know what you don't know30:31 rep ranges41:44 prioritizing muscle groupsCONNECT WITH KAIT:IG: https://www.instagram.com/kaitannmichelle/Email: https://go.maverickonlinecoaching.net/mailing-listFree FB Community: : https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfPCONNECT WITH MAVERICK:IG: https://www.instagram.com/maverickonlinecoaching/SLAE: https://www.instagram.com/slaehormonesolutions/Website for SLAE Hormone Solution: https://slaehormonesolutions.com/Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coachingAsk anonymous questions: https://ngl.link/maverickonlinecoaching1 Hosted on Acast. See acast.com/privacy for more information.

Equipped powerlifting isn't just about putting on tighter gear—it's about pressure, trust, and problem-solving when it matters most. In this episode, Coach Mike, Coach Mel sit down with Hugo Duarte and Dominic Wetekam to uncover what really happens behind the scenes. They explore weight management, training logistics, and why equipped lifting feels more like a true team sport than anything else. If you've ever wondered why equipped lifters can't do it alone, how handlers make or break a meet, or what makes this discipline so demanding, this deep dive is for you. It's not just lifting weights—it's mastering skill, trust, and teamwork under pressure.

In this episode, we break down why strength training is the most important form of exercise you can do and how to get started the right way. From understanding progressive overload to learning how to gauge effort and exertion, we cover the fundamentals that help you build strength, prevent injury, and actually see results.We also dig into common misconceptions like being “toned,” muscle confusion, and overexercising, while emphasizing the importance of proper form, muscle activation, and knowing where to focus your energy in the gym.We talk about:-Why strength training is the most effective exercise for long-term health and results-How to get started as a beginner-What progressive overload is and how to apply it-The difference between effort, exertion, and RPE-Common misconceptions like “toning” and muscle confusion-The risks of overexercising and under-recovering-Proper form and muscle activation for better results-How to prioritize muscle groups and structure your trainingTime Stamps: 0:00 Introduction1:58 why strength training is the most important exercise you can do7:25 where to start as a beginner13:44 progressive overload explained22:30 RPE explained27:18 you don't know what you don't know30:31 rep ranges41:44 prioritizing muscle groupsCONNECT WITH KAIT:IG: https://www.instagram.com/kaitannmichelle/Email: https://go.maverickonlinecoaching.net/mailing-listFree FB Community: : https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfPCONNECT WITH MAVERICK:IG: https://www.instagram.com/maverickonlinecoaching/SLAE: https://www.instagram.com/slaehormonesolutions/Website for SLAE Hormone Solution: https://slaehormonesolutions.com/Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coachingAsk anonymous questions: https://ngl.link/maverickonlinecoaching1

#503 Late Season Racing Welcome Welcome to Episode #503 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. We're racing Boulder Sunset by BBSC Endurance this weekend. As the name implies, the season is starting to sunset here in Colorado with just about 4 more weeks of triathlon racing. We're talking all things “late season racing” today!. Hey Rich and Lauren, yes, really looking forward to Boulder Sunset tomorrow and racing with Sasha and Hunter as well. This is my second time doing this race and my goal is to beat last year's time of 1:59:05. RaceX is predicting 1:44:48, so let's see what we can do! Lauren - I'll be racing on Sunday with my athlete Veron at the Medford Lakes sprint triathlon.  And my athlete Laura is racing her first Olympic distance at the Chicago Triathlon on Sunday, as well!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News: Rich  Ask A Coach: How to Avoid Late Season Burnout Get Gritty Tip: Celebrate Your Wins TriDot Workout of the Week: Mobility Fun Segment: Triathlon Would You Rather—Weird Race Remix!   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20 Grit2Greatness Zoot Store is Open Colorado's Ride Boulder Sunset Saturday Series Registration Now Open for the 2025–2026 Run Denver Series Exclusive Swag Available for Series Registrants DENVER, CO /ENDURANCE SPORTSWIRE/ – The most beloved winter running tradition in the Mile High City is back! Series registration is officially OPEN for the 2025–2026 RunDenver Race Series, a five-race celebration of community, fitness, and fun — all set against the stunning backdrop of Colorado's winter wonderland.   Registration for individual races will open soon, but those looking for the full experience can sign up NOW for the complete five-race series. Series participants will receive themed swag at each event, bonus finisher bling, and additional perks throughout the season.   Each race offers themed swag, fun on-course energy, and a welcoming atmosphere for runners and walkers of all levels.   2025–2026 Run Denver Series Lineup:   Rudolph Ramble 5K Sunday, December 7, 2025, City Park, Denver Polar Bear 5K Sunday, January 18, 2026, Wash Park, Denver Super Bowl 5K Sunday, February 1, 2026, Wash Park, Denver Valentine's Day 4M Sunday, February 8, 2026, Wash Park, Denver That Dam Run Sunday, March 1, 2026, Cherry Creek Dam Road Series registration is now open at: https://secure.getmeregistered.com/get_information.php?event_id=141501   For press inquiries or sponsorship opportunities, please contact: lonnie@halsports.com   Ask A Coach Sponsor: G2G Endurance Triathletes, picture this: it's race day, and you know you've done the exact training your body needed to be ready. That's what Grit2Greatness Endurance and TriDot deliver—smart, targeted workouts backed by powerful analytics. Sign up for a 2-week free trial, then keep leveling up for as little as $14.99/month. Don't just show up to the start line—show up prepared. Click the sign-up link in the show notes to get started today! Website - Grit2Greatness Endurance Coaching Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance   Coach April Spilde April.spilde@tridot.com  TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Lauren Brown Lauren.brown@tridot.com TriDot Coaching Link - https://app.tridot.com/onboard/sign-up/laurenbrown RunDot Coaching Link - https://app.rundot.com/onboard/sign-up/laurenbrown   Coach Rich Soares Rich.soares@tridot.com  Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: How to avoid late season burnout?  1.  Fatigue Risk: Accumulated physical and mental fatigue from a long season can lead to burnout, poor performance, and loss of motivation. Recommendations: Schedule a mid-season recovery block: Include 5–7 days of reduced volume and intensity. Use HRV and RPE tracking: Monitor recovery and adjust training accordingly. Prioritize sleep and nutrition: Ensure 7–9 hours of sleep and adequate carb/protein intake. Mental reset: Incorporate non-triathlon activities or mindfulness practices to refresh motivation.     2.  Injury Risk: Overuse injuries (e.g., tendinopathy, stress fractures) become more likely with cumulative training stress and racing. Recommendations: Include prehab and mobility work: Focus on hips, glutes, and core stability. Rotate terrain and intensity: Avoid repetitive stress by varying surfaces and workouts. Listen to niggles: Address minor discomfort early with rest, PT, or load adjustments. Strength training: Maintain 1–2 sessions/week of functional strength to support joints and muscles.     3.  Illness Risk: Immune suppression from high training loads, travel, and poor recovery can lead to colds, GI issues, or more serious illness. Recommendations: Support immune health: Prioritize micronutrients (vitamin D, zinc, iron) and hydration. Avoid overtraining: Use tapering and deload weeks strategically. Practice hygiene during travel: Hand washing, mask use in crowded areas, and avoiding shared bottles. Gut health: Use probiotics and avoid unnecessary NSAIDs or antibiotics. Get Gritty Tip: Celebrate Your Wins First, I want to share a personal win from last night. I was part of a Sword Cordon for our SNCO Induction Ceremony here at the academy. We held swords in the air as the 35 inductees walked through with their loved ones and posed for a photo. All eyes were on us, and for me, the win wasn't just leading the formation—it was that I experienced zero anxiety triggers. If you know my history with performance anxiety, you know that's a massive milestone. Here's the lesson: Are you recognizing your wins? In training, in racing, and in life, we often focus on what didn't go perfectly—the missed split, the hard interval, the small mistake. But growth happens when you pause and acknowledge the progress you've made. Every small victory, every moment where you step past fear, doubt, or discomfort, deserves recognition. Action Item: This week, take a moment after each workout, race, or challenging day to identify one thing you did well—no matter how small. Write it down, celebrate it, and let that win fuel your next effort. Remember, victory compounds. The more you recognize them, the more confident, resilient, and unstoppable you become. So give that a try and tell us how it goes. I guarantee with enough practice you will start to experience and appreciate the fruits of your labors which is what this journey is all about. TriDot Workout of the Week: Mobility   Lauren This week's workout of the week is a little different—it's not a swim, bike, or run session. It's actually one of my favorite yoga flows, designed to prepare your whole body for triathlon training in as little as three minutes. This routine is inspired by my own 66-day challenge where I committed to at least three minutes of yoga or mobility work every day. What I've noticed is that when I give myself permission to just do three minutes, it often turns into five or even ten. It's a simple mindset shift that makes consistency much easier. Here's the flow: Start on hands and knees and move between cat and cow for 3–5 breaths. Step back into a plank and press into downward dog. Lift into a three-legged down dog, then step through to a kneeling low lunge and hold. Press back to a kneeling half split, then repeat the sequence on the other side. From down dog, shift forward into high plank, return to tabletop, and thread the needle to each side. From there, flow into broken wing on each side to open the chest and shoulders. Finish by settling into a child's pose to reset. If you have a little more time, you can add some variety: swap the low lunge and half split for lizard pose or pigeon pose, add a twisted three-legged down dog, or include a puppy pose to stretch your lats and shoulders. It's quick, it's restorative, and it's a great way to prep your body for swim, bike, or run—or just to shake out after a long day. So this week, I challenge you to try this 3-minute full-body reset and see if your “just three minutes” turns into more.     Fun Segment: Triathlon Would You Rather – Weird Race Mix! Alright, time for another one of our favorite games—Triathlon Would You Rather? This time, I dig up some of the quirkiest, wildest triathlons on the planet and you have to decide which one you would rather do. From ice skating transitions to swimming past giraffes, these races are proof that triathlon truly has no limits.  Let's dive in and see where we'd land if we had to choose! 1. Would you rather... A) Swim in a fjord, bike across rugged mountains, and run up to a mountain summit—like the Norseman Xtreme Triathlon in Norway? B) Or suit up for a midnight swim, bike and run under headlamp glow in the Starman Portugal night race? 2. Would you rather... A) Lace up your ice skates, run, then ski across frozen terrain in the Winterlude Triathlon in Canada? B) Or race alongside your pup—like in the Tri Dog Canitriathlon in England? 3. Would you rather... A) Swim from cruise ship to island while surrounded by giraffes and cheetahs in Challenge Sir Bani Yas (UAE)? B) Or flip the script and race in reverse order—run, bike, then swim—in the Lander Reverse Triathlon? 4. Would you rather... A) Dive into some of the world's wildest terrain and elevation in the Himalayan Xtri, high in the mountains? B) Or take on a full-distance race tucked inside a snow globe wonderland—like the T24 XTREM Triathlon (ultra and bizarre!)? Article: 7 Weird Triathlon Races We're Totally Signing Up For in 2025 https://www.triathlete.com/culture/news/7-weird-and-unique-triathlons-were-totally-signing-up-for-in-2025/   Well, there you have it—some of the strangest, most creative triathlons out there. Whether you're team mountain summit, team midnight swim, or ready to race alongside your dog, these events remind us that the sport is as much about adventure as it is about endurance. We'll let you keep debating with your training buddies—because let's be real, the arguments are half the fun. Until next time, stay gritty and keep dreaming big!   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

This week, I am joined by Ben Bruno—a Los Angeles–based trainer whose client roster ranges from professional athletes to musicians, actors and models. Known for his no-nonsense approach, Ben believes that while every person is different, the principles of good training remain the same: simple, consistent, and effective work tailored to the individual. In this conversation, Ben cuts through the noise of social media fitness trends and breaks down what really works for building strength, staying mobile, and aging well. With nearly two decades of experience, he's trained stars like Jessica Biel and Chelsea Handler, yet his message applies to anyone with a goal, a positive attitude, and the willingness to work hard. In this episode, Ben Bruno shares why consistency and the basics always outperform flashy trends, and how real-world training differs from what we see online. He breaks down the three pillars of longevity—strength, mobility, and conditioning—explains why full-body workouts often work best, and highlights the key exercises everyone should master. Ben also dives into how women can stay strong and confident into midlife, the dangers of comparison culture, and why sustainable, smart training beats gimmicks every time. *** Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey. *** A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts: Function Health: Learn more and join using our/my link. The first 1000 get a $100 credit toward their membership. Visit ⁠www.functionhealth.com/louisanicola⁠ and use code NEURO100 or use gift code NEURO100 at sign-up to own your health. Troscriptions: Go to www.troscription.com/neuro | Code: NEURO for 10% your first order  Ketone IQ:  Go to https://ketone.com/NEURO for 30% OFF your subscription order + receive a free gift with your second shipment. Timeline: Head to timeline.com/neuro to get 20% off Beam: Visit https://shopbeam.com/TNE and use code TNE to get our exclusive discount of up to 35% off Honeylove: Save 20% Off Honeylove at honeylove.com/NEURO ***Where to find Ben Bruno Instagram: benbrunotraining Twitter: @benbruno1 Fitness app: https://benbruno.com/start/ *** I'm Louisa Nicola — clinical neuroscientist — Alzheimer's prevention specialist — founder of Neuro Athletics. My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention. If you're committed to optimizing your brain — reducing Alzheimer's risk — and staying mentally sharp for life, you're in the right place. Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0 Instagram: https://www.instagram.com/louisanicola_/ Twitter : https://twitter.com/louisanicola_ Topics discussed: 00:00: Consistency over quick fixes; Jessica Biel & Chelsea Handler's long-term training 05:18: Social media fitness vs. real-world training; flashy trends vs. basics 07:18: Longevity & aging 11:09: Full-body training vs. body-part splits; flexibility & practicality 14:11: Unrealistic fitness standards 20:05: Nutrition & biohacking noise 26:05: Exercise dose & sustainability: overtraining risks, exercise as medicine 29:00: Men vs. women in training; goals vs. needs; injury considerations 35:00: Progressive overload, RPE (rate of perceived exertion), strength testing 42:07 : Essential exercises: Bulgarian split squat, chin-ups (vs. squats/deadlifts) 44:11: Core training, injury prevention, importance of rotational strength Learn more about your ad choices. Visit megaphone.fm/adchoices

RPE is Fundamental - Ep173 Riders use P as a goal and think it is an objective. It is not an objective, it is a measure of output. It is an artificial construct, a mathematical calculation.  The objective of training is physiological load: SAID principle. It does not matter how many watts you do, what matters is, did you load the system appropriately given the context of your training?  The objective racing is not P. It is speed. In mass start racing, it is speed at the right time. In time trialling, it is also speed at the right time.  RPE is primary to power in the hierarchy of relationship to the sport of cycling. Unfortunately, many modern riders misunderstand this. We might say their entire relationship with the sport is upside down.  In this walking podcast, I discuss the proper relationship of Power and Relative Perceived Exertion.

In this episode, Coach JK simplifies one of the most misunderstood areas of fitness: cardio. From walking to sprinting, not all cardio is created equal; and most people aren't as clear as they think about what kind they're actually doing.You'll hear Coach JK break down what cardio actually is, how to tell the difference between low, moderate, and high intensity using the talk test and RPE scale, and why Sprint Interval Training (SIT) became a necessary term after high-intensity interval training (HIIT) got watered down.He also unpacks two key reasons people turn to cardio (fat loss and heart health) and explains why understanding the difference between burning dietary fat and body fat matters more than you think.Episode topics: -What cardio really means (and how to simplify it)-The truth about HIIT vs. SIT-Why intensity matters more than your stopwatch-How cardio supports fat loss and what most people get wrong about it-The overlooked benefits of cardio for heart health-Why we need to stop putting everything through the weight loss filter-----Want to join the free Fitness Foundations Community? Connect with JK via IG ⁠⁠⁠@CoachJKMcLeod⁠⁠⁠ or email ⁠⁠⁠jk@jkmcleod.com⁠⁠⁠ for your community invite

Dr. Nathan Dailey returns to the RTS Podcast to talk with Coaches John Garafano and Ross Leppala about powerlifting rehab, competition stress, and high-level performance. Dr. Nathan's first powerlifting experience, what it taught him about lifters' needs, and his role in supporting athletes at IPF Worlds. The conversation dives into his individualized rehab strategies - focused on helping lifters become pain-free, rebuild momentum, and return to competition. For support or consultation with Dr. Nathan, visit the RTS Training Lab or book a consultation through our store.

Alyssa Parten, PhD, CSCS, is a Clinical Assistant Professor of Kinesiology at The University of Alabama. Her research centers on resistance training and female physiology, with a focus on strategies to enhance female exercise performance and how resistance training may impact female long-term health. Dr. Alyssa Parten shares her expertise on female physiology and resistance training, challenging conventional wisdom about menstrual cycle-based training while advocating for personalized, auto-regulated approaches instead.• Clinical assistant professor of kinesiology researching resistance training in female physiology• Competitive powerlifter with a 292.5 lb squat, 187.5 lb bench press, and 375 lb deadlift at 138 lbs bodyweight• Research found no significant metabolic differences between follicular and luteal phases• Auto-regulation through RPE is more effective than strict cycle-based training programs• Normal menstrual cycle length ranges from 24-39 days, with significant individual variation• Traditional powerlifting and bodybuilding training are both effective for female physiology• Leading FEMPOWER research team studying women-specific training adaptations• Current projects examine post-activation performance enhancement protocols for women• Future research will explore resistance training benefits during perimenopause and menopause

If you're going to take running seriously, you're going to be tracking some combination of pace, RPE, and heart rate (at the bare minimum). So, where should you start? What metric matters the most?

In this episode of Reactive Training Systems, Coach Ross Leppala and John Garafano discuss John's journey back to competitive powerlifting after a significant hiatus due to injuries and life circumstances. They delve into their training strategies, the importance of environmental factors, and the role of emerging strategies in achieving optimal performance. John shares his inspiring story of overcoming a severe neck injury, weight loss during a move, and the impact of a supportive community.

VO2 max intervals are flashy, hard, and wildly misunderstood. In this solo episode, I break down how to actually use VO2 max work to boost your HYROX performance without burning yourself into the ground.You'll learn:What VO2 max training actually is (and what it's not)Why your heart rate data might be lying to youHow to structure intervals that build speed, power, and toleranceWhen VO2 work makes you stronger… and when it's just junk volumeAnd how to use it wisely inside group fitness or CrossFit-style programmingRMR Training APP  Podcasthttps://www.rmr.training/rmr-app-podRMR Training App- Communityhttps://www.rmr.training/rmr-training-app-2Off- Seasonhttps://www.rmr.training/base-builder-podcast

Ultra-running coach and legend Zach Bitter joins the Uphill Athlete Podcast to discuss the mental and physical strategies behind his record-breaking performances in 100-mile races. Host Alyssa Clark chats with Zach about his evolution in the sport, from his early trail running days to mastering fast courses like Desert Solstice. Zach dives deep into managing monotony, training with rate of perceived exertion (RPE), and how mountain races like San Diego 100 contributed to his speed-focused events. He also reflects on career longevity, transitioning from traditional sponsorship, and his growing interest in multi-day ultras. This episode is packed with insights for endurance athletes, whether you're training for a summit or chasing distance records.If you'd like to check out our special offer for podcast listeners visit: uphillathlete.com/letsgoYou can also write to us at coach@uphillathlete.com

It's not ONLY about cardio to get results!Cori and Coach Leigh dive into the empowerment and science behind women embracing strength training. They challenge outdated societal norms, debunk myths about “getting bulky,” and highlight the health benefits of building muscle—from boosting metabolism to reducing age-related risks. With practical tips like using RPE to measure intensity, this episode encourages women to lean into discomfort, embrace their strength and train with confidence.The video version of this episode is live on youtube!

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.

Wondering how heavy you should lift to actually build muscle? In this episode, we break down exactly how to know if your strength training is effective—and how to build muscle as a beginner without second-guessing your effort. You'll Learn: Why muscle growth comes from challenging your body to adapt What “heavy enough” really means for you (hint: it's different for every woman) How to use the RPE scale to measure training intensity Why keeping 2–3 reps “in the tank” is the sweet spot for muscle growth If you're not seeing results, chances are you're not lifting heavy enough for you. Let's fix that. Ready to train smarter?

In this episode of the RTS Podcast, Coach Mike and Coach Mel talk with Thomas Lilly, founder of Zero Weakness Gyms. Known for coaching elite lifter Colton Engelbrecht, Thomas shares his approach to technique, programming, and frequency in powerlifting. They dive into biomechanical rules, RPE, velocity-based training, and more. 

The MARPE Advantage: Your Essential FAQ Guide to Skeletal Expansion, Airway Health, and Increasing your Clinical Value Kindle Edition by Dr. Jeremy Manuele Amazon.com Vegasorthodoc.com The One Book Every Airway-Focused Provider Needs to Read—Before Offering MARPE! Are you ready to confidently treat narrow arches, airway issues, and skeletal discrepancies—without surgery? The MARPE Advantage is your go-to FAQ guide for mastering Mini-Implant Assisted Rapid Palatal Expansion (MARPE), one of the most powerful non-surgical tools in modern orthodontics. Whether you're a general dentist, orthodontist, oral surgeon, periodontist, pediatric dentist, or airway-focused provider, this book gives you a clear roadmap to offer skeletal expansion with clinical clarity, greater predictability, and life-changing outcomes. Written in an easy-to-follow FAQ format by board certified orthodontist and airway advocate Dr. Jeremy Manuele, this guide answers the real questions providers face when considering MARPE—from how it works and who it's for to how to avoid complications and build team alignment. You'll discover: · The science behind MARPE and how it compares to traditional RPE and jaw surgery · How to identify ideal candidates using CBCT imaging and skeletal maturity · The biggest myths that hold providers back—and the facts that set you free · How to communicate the benefits to your team and your patients · Real case examples, clinical troubleshooting tips, and workflow strategies for success Whether you're just learning about MARPE or ready to elevate your treatment protocols, this book provides the knowledge and confidence to make skeletal expansion a valuable part of your airway-focused care model.

Let's talk about a question I hear a lot: “Am I training hard enough?”The answer? Probably not…especially if you're not seeing the results you're working for (i.e. if your goal is body recomp)!This isn't about being extreme or living in the gym, BUT…if you're just moving your body without a plan and calling it “training,” you're definitely selling yourself short!Your body adapts to what you consistently do. If you want change, you've GOTTA challenge it (I love using RPE as a tool to do just that). No more winging it, sticking with the same 10 lb. dumbbells for several months, or walking out of your workout with energy to spare!This episode is your no-BS wake-up call to stop going through the motions and start showing TF UP with purpose. If you're stuck in a plateau, questioning your workouts, or wondering why you're not seeing changes, it's time to do something different!!In this episode, we cover:The REAL difference between moving your body & training with purposeSigns that you're not training hard enoughUsing RPE (rate of perceived exertion) to check in & push your limitsHow you can progress your weightlifting over timeLinks/Resources:Join IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Before the mud, the mayhem, and the mileage... comes the madness of prep. In Part One of this Unbound Gravel deep-dive, your favorite endurance duo break down everything that went into tackling the iconic 200-mile Unbound Gravel race. Broadcasting from the far corners of Vermont to the sun-baked hills of Kansas, we talk logistics, training, gear, nutrition, and the psychological warfare of preparing for the Super Bowl of gravel events. From tire debates and heat training in plastic suits, to prepping like you're launching into orbit (or just racing across a dust bowl), we unpack nine months of planning into one wild, hilarious, and info-packed episode. Whether you're gravel-curious or already eyeing Emporia 2026, this is your playbook.   Key Highlights: What is Unbound Gravel and why is it gravel's Kona? Gravel math: the brutal time math that makes 200 miles feel like forever RPE vs metrics: how ultra-distance breaks your tech Packing, hydration, crew strategy — and the art of not losing your sunglasses in a cornfield “The Paint Suit Chronicles”: DIY heat training and what not to do pre-race Spoiler: This is just the start. The race is still ahead. Buckle up for Part Two.

I chat with amazing aviation podcaster, filmmaker and entrepreneur, Louis Skupien as we talk all things aviation!Check Louis out and pick up his book via:https://louisskupien.com/https://www.instagram.com/louisskupien/?hl=enhttps://amzn.to/4kmELFcIn part 2, former EE Lightning pilot, RPE shares more great stories on what it was like to fly the beast! Thanks to our sponsor https://avi-8.com/Pick up Rick's books - https://amzn.to/3DiEnI5Watch part 1 - https://www.youtube.com/watch?v=E_ymcVzJmwc&feature=youtu.be* Pick up some AI merch - https://www.teepublic.com/user/aircrew-interview Help keep the channel going:      PATREON - https://www.patreon.com/aircrewinterviewDONATE - http://www.aircrewinterview.tv/donate/Purchase our Aviation Art Book, Volume One - https://amzn.to/3sehpaP Follow us:https://www.aircrewinterview.tv/https://www.instagram.com/aircrew_interviewhttps://www.facebook.com/aircrewinterviewhttps://www.twitter.com/aircrewtvSupport the show

Welcome to the Purple Patch Podcast! On this episode, IRONMAN Master Coach Matt Dixon discusses the importance of Rate of Perceived Effort (RPE) in endurance sports, emphasizing its role in training and racing. He explains that RPE, influenced by factors like muscle fatigue and psychological stress, is a subjective rating of effort that complements metrics. Dixon highlights common mistakes, such as over-reliance on data, and advocates for developing self-awareness through regular self-assessment. He suggests practical exercises like blind intervals and long runs to enhance RPE skills. Dixon also notes that RPE is crucial in life beyond sports, aiding in stress management and performance optimization. If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.   Purple Patch and Episode Resources Check out our world-class coaching and training options: Tri Squad: https://www.purplepatchfitness.com/squad 1:1 Coaching: https://www.purplepatchfitness.com/11-coached Run Squad: https://www.purplepatchfitness/com/run-squad Strength Squad: https://www.purplepatchfitness.com/strength-1 Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike Explore our training options in detail: https://bit.ly/3XBo1Pi Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com Everything you need to know about our methodology: https://www.purplepatchfitness.com/our-methodology  

Are hip thrusts better than squats for building glutes? Fitness coach Tara LaFerrara settles the age-old debate in this week's Fitness Friday episode on the Habits and Hustle Podcast. According to Tara, hip thrusts are indeed superior for glute development, with numerous studies backing this claim. But the real takeaway? The boring basics are what actually work. We discuss why compound movements like squats, deadlifts, and presses deliver better results than isolation exercises and debunk the myth of spot-toning abs. We also dive into how to determine if you're lifting heavy enough using the RPE scale, appropriate rep ranges for different fitness goals, and why consistent "boring basics" outperform flashy social media workout trends in delivering real results. Tara LaFerrara is a certified strength and mobility coach who transformed personal struggles with body image and unhealthy habits into a mission to help women approach fitness from a holistic perspective. With 13 years of industry experience, she advocates for sustainable, enjoyable movement rather than strict regimens, empowering clients through her app Broadzit and virtual training programs. Tara specializes in a well-rounded approach to fitness that combines strength training expertise with mindset coaching, emphasizing community support and individual needs.  What we discuss:  Hip thrusts vs. squats for glute development  The benefits of different compound exercises  "Waste of time" exercises  The truth about spot-toning and targeting belly fat  Women's common fears about lifting heavy weights How to know if you're lifting heavy enough (RPE scale) What progressive overload is and how to implement it Breaking through plateaus in your training The importance of consistency over flashy workout routines Thank you to our sponsor: AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE Therasage: Head over to therasage.com and use code Be Bold for 15% off  TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase. Timeline Nutrition: Get 10% off your first order at timeline.com/cohen Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers.  Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  Momentous: Shop this link and use code Jen for 20% off To learn more about Tara LaFerrara:  Website: https://www.taralaferrara.com/  Instagram: https://www.instagram.com/taralaferrara  Podcast: Broads: The Bold & Badass Fitness Podcast for Women Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements