Podcasts about squats

In this episode of the Tough Girl Podcast, we're joined by Dr. Sarah Ruggins—a high-achieving investment professional, academic powerhouse, and now a record-breaking ultra-endurance cyclist. From her early days as a national-level track athlete in Canada to surviving complex PTSD and rebuilding her life, Sarah's journey is one of transformation, resilience, and radical self-belief. In 2023, Sarah competed in the Transcontinental Bike Race, and in 2025, she took on her most audacious challenge yet: cycling from John O'Groats to Land's End and back again—2,715 km in just 5 days, 11 hours, and 14 minutes, setting a new outright record. This conversation dives deep into the planning, training, and mindset behind the ride—from strength work and 3:30 AM mornings to battling hallucinations, sleep deprivation, and pain barriers. Sarah shares her three-part mantra—Focus, Discipline, Gratitude—and unpacks how elite performance is built in the margins: with structure, strategy, and sacrifice. Whether you're chasing a personal goal or looking for motivation to push your own limits, this is an episode that will fuel your fire.  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x Show notes Who is Dr Sarah Ruggins Working as an investment professional for the past 10 years  Growing up in Canada  Being part of a very active family Doing a lot of running and focusing on track and field  Working with the best coaches Holding national records in middle distances  Preparing for junior olympics at 14/15 Wanting to represent her country at the highest level Her teenage years Needing a routine surgery on her feet Developing a disease of her nervous system  The impact on her life Developing complex PTSD  Getting back to a ‘normal life' Starting to focus more on academics  Getting 4 degrees in 4 different subjects Competing in the trans continental bike race in 2023 Wanting to understand what her limits were John O'Groats to Lands End and back again Being supported by a crew Working with Rob Lee from RLP Coaching  What training looked like from Sept/October 2024 to May 2025 What a typical week looked like Working with a strength coach to compliment what she was doing on the bike Increasing the volume of training on both the bike and in the gym Squats increasing from 45kg to - 4 sets of 5 reps at 110kg While working a full time job in finance  Having her whole life scheduled from 3.30am - 10pm  Figuring out life admin Setting big goals in your life - you need to be prepared to make sacrifices in pursuit of those goals  Planning, schedules and logistics  Coming back to the WHY was integral  Building the team and pulling everyone together Reaching out to sponsors Wanting to make a history making ride Probability, chance and luck Going to maximise our probabilities of success  Being on the start line being 100% confident Being forced to be brave and tough - but coming from a place of power Wanting to demonstrate to herself her own resilience and wanting to inspire others Starting the challenge and wanting to ride to her capabilities Working in blocks of 4 hours and focusing on the power.  Managing her process and focusing on what's on the road ahead Riding 4 hours and then off the bike for 10 mins - the ‘Pitt stops' What goes on in those 10 mins  Eating and nutrition and eating constantly while on the bike How her body responded to the challenge  3 phases while doing endurance work:  phase 1, the first 36 hours - feeling great, phase 2 hitting a pain wall which you need to push through, phase 3 -  where you feel like you can go forever, your body has accepted this is just what you do now Going though the pain wall and pain gate  The mind body connection and what was happening mentally Developing a 3 part mantra: focus, discipline and gratitude  The biggest challenge while on the bike  Not being able to tolerate solid foods on day 3 Moving to liquid food - Supported by Huel  Dealing with the sleep deprivation - confusion and falling asleep while on her bike Crashing into a nettle bush and going into hyperglycemic shock  Using blue light to wake her up Being ahead of the record by about 7 hours and 175km - stick to the process Reaching the end  The feelings of relief  Keeping your emotions locked in for 5 days  Being able to relax! 2715 km in 5 days 11 hours 14 minutes. NEW OUTRIGHT RECORD HOLDER Her limits…. Taking the learning and applying it to new projects Recovery after the challenge Getting back on the bike and back in the gym Raising funds for 2 charities  The Bike Project  Bikes for Refugees  How you can connect with Sarah Working on a feature documentary about the challenge - due in early 2026 Final words of advice from Sarah Understand what is most important to you, and curate an objective around that  Demonstrate aggressive patience in pursuit of your goals  Focus on the small wins everyday.   Social Media Instagram @sarah_ruggins   

Renee Colvert joins us to discuss our new intruder, her new hair, tech neck, my surgery, goblet squats, working out, hips, the movie Tony's scoring, Daniel opening a snack bar for the ladies, Patti Lupone, people pleasing and so much more. Plus we did a round of HGFY and Podcast Pals Product Picks. Get yourself some new ARIYNBF merch here: https://alison-rosen-shop.fourthwall.com/ Subscribe to my Substack: http://alisonrosen.substack.com Podcast Palz Product Picks: https://www.amazon.com/shop/alisonrosen/list/2CS1QRYTRP6ER?ref_=cm_sw_r_cp_ud_aipsflist_aipsfalisonrosen_0K0AJFYP84PF1Z61QW2H Products I Use/Recommend/Love: http://amazon.com/shop/alisonrosen Check us out on Patreon: http://patreon.com/alisonrosen   Buy Alison's Fifth Anniversary Edition Book (with new material): Tropical Attire Encouraged (and Other Phrases That Scare Me) https://amzn.to/2JuOqcd You probably need to buy the HGFY ringtone! https://www.alisonrosen.com/store/ Try Amazon Prime Free 30 Day Trial

 This week I'm talking with Erin Washington—author, former college athlete, podcast host, and the founder of “Squats and Margaritas.” Erin is a fierce voice for women breaking free from perfectionism, diet culture, and comparison traps. Her story of going from disordered eating and self-doubt to empowered confidence is raw, real, and refreshing. She teaches women how to create sustainable wellness and lasting joy—without shrinking themselves or their lives.    

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00:00 - Intro00:39 - Adding Squats to the Rite of Passage11:12 - Dan John on Wind, Records, and the Future of the Discus19:02 - Returning to Barbell Training After Years & Mobility  29:12 - Getting the Full Benefits of Olympic Lifting From Kettlebells ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.

In this powerful episode of the Six Weeks to Fitness podcast, I sit down with Leslie Hocker—a globally recognized entrepreneur, speaker, coach, and wellness expert with decades of experience across personal development, skincare, healthy longevity, and network marketing. Leslie's story is nothing short of extraordinary. From becoming one of the youngest female executives in the petroleum industry, to launching Houston's first Pilates studio, to helping build a $200 million skincare business in just two years—Leslie is the definition of reinvention and resilience. And at 70 years young, she's not slowing down anytime soon. Key Takeaways from This Interview: 1. Longevity Isn't Luck—It's a Lifestyle Leslie's mother is 101 years old, completely medication-free, and still lives independently. How? Because in her 70s, she started working out with a personal trainer. That decision, Leslie says, is what helped her mom stay strong and lucid well into her 100s. It also inspired Leslie to get serious about her own health habits—starting with squats. “Squats are my best friend now,” she says, “because I want to be healthy at 100 too.” 2. The Real Wealth Is Health Leslie's journey into wellness began when a billionaire mentor told her and other six- and seven-figure earners: “If you don't have your health, it doesn't matter how much money you make.” That message hit home—and it sparked a lifelong passion for fitness, nutrition, and skincare. 3. Skincare That Works—And Sells Leslie is the force behind a revolutionary plant-based skincare line that includes a natural alternative to Botox and fillers. The topical treatment, which she uses daily, retrains facial muscles to lift and plump without injections. The results? A 100-million-dollar product launch in year one—and 200 million in year two. 4. Why Most People Fail at Business—and How to Succeed Leslie keeps it real: success doesn't happen overnight. “You're not going to make $10,000/month in 90 days unless you've already been doing the work for 20 years,” she says. But with mentorship, consistency, and compounding effort, you can create a business that pays you while you sleep. 5. Reinvention Is the Secret to Longevity—In Life and Business Whether it was pivoting from oil executive to Pilates pioneer, or jumping into the wellness world with zero experience, Leslie has always believed that “life is a participation sport.” Her philosophy? There's no finish line. We all have a next level—physically, financially, emotionally—and we should chase it with energy and purpose. 6. Real Transformation Starts with Real Products and Real People From helping an 80-year-old earn an all-expense-paid trip and car bonus, to coaching a 21-year-old student earning thousands monthly online, Leslie's approach is inclusive, grounded, and practical. Who Should Listen? - Women over 40 looking for natural ways to look and feel younger - Aspiring entrepreneurs who want to earn additional income on their own terms - Caregivers supporting aging parents and seeking realistic longevity strategies - Anyone tired of burnout and ready for reinvention

Dying I woke up like this I woke up like this I woke up like this But a little different But a little different I woke up a star I woke up a star I woke up a star Then became a planet Then became a planet! I'm a hummingbird I'm a hummingbird I'm a hummingbird But I don't like flying dissappear. Set list Out West Nothing Left High Red Dawn Noah Apocalypse! Girl code code music A very petite Asian woman gets on the train I'm CHARLIEZE THERON Uh. Okay. CHARLIZE THERON, a shapeshifter has entered the multiverse. | yo why is Skrillex back in this show. SUNNI BLU YO FUCK YOU SKRILLEX I TOOK YOU OFF MY SHOW, YOURE NOT IN THIS SHOW. I am this show. Look, I'm Skrillex. But why. I k ow l Right. {Enter a the Multiverse} Yo where the fuck is this. this is “eventually” How did I get to ‘eventually' Everything always gets to eventually… “Eventually” I get it. Yeah. Better than “if” Yes it is. Okay. A general lack of emotion stifled I already learned to know you Want to know more But can't smile At all No Building your creative assets directly feeds into your larger vision. Let's adjust your schedule to account for this. This will make July 1st and 2nd your core focus on recordings, and we'll factor in your necessary two hours of exercise before heading into Manhattan. Revised Schedule Focus: July 1st & 2nd (Sound Collective & Exercise) Morning (Focus: Personal Well-being & Prep for Sound Collective) * 6:00 AM - 6:30 AM: Wake Up & Hydrate * 6:30 AM - 8:30 AM: Exercise Block (2 hours total) * 6:30 AM - 7:30 AM: Peloton (minimum 1 hour) * 7:30 AM - 8:30 AM: Run (1.15 miles), Strength Training (Kettlebells, Squats, Boxing/MMA drills) – combine these to hit your 2-hour target. * 8:30 AM - 9:00 AM: Shower, Quick Breakfast, & Prep for Manhattan Trip Late Morning / Afternoon (Focus: Sound Collective Recordings) * 9:00 AM - 10:00 AM: Travel to Sound Collective (Factor in travel time to Manhattan from Brooklyn). * 10:00 AM - 5:00 PM: Sound Collective Recordings (7 hours of focused work) * Dedicate this entire block to collecting as many sounds and recordings as possible from the instruments you don't have at home. This is your core mission for these two days. * Be efficient: Have a clear plan for what you want to record, set up quickly, and maximize your time on each instrument. * Bring any necessary hard drives or recording devices to capture everything. * Brief lunch/snack break built-in during this period to maintain energy. * 5:00 PM - 6:00 PM: Travel back home. Evening (Focus: Wind Down & Light Tasks) * 6:00 PM - 7:00 PM: Dinner & Decompress from intense day. * 7:00 PM - 9:00 PM: Light Tasks / Flex Time (2 hours) * This is where you might fit in a bit of social media content creation/scheduling (since you're collecting new sounds, you'll have new material to tease). * Brief email check (focus on urgent items only, don't get sidetracked). * Organize recordings from the day: Quickly backup and label your new audio files. * 9:00 PM - 9:30 PM: Plan for the next day, particularly your Sound Collective objectives. * 9:30 PM - 10:00 PM: Wind Down * 10:00 PM: Bedtime Re-Prioritizing Beyond July 2nd: Once July 1st and 2nd are complete, your schedule will shift immediately to tackle the other critical priorities: * July 3rd, 4th, 5th (and potentially 6th & 7th if needed): Podcast Series Archiving (Hard Deadline: July 11th) * This becomes your absolute top priority immediately after Sound Collective. You have a tight window to get this done. Dedicate minimum 6-8 hour blocks to this daily until it's finished. * As discussed, meticulous documentation of dates and descriptions is crucial here. * Post-July 7th (or when podcast is done): Legal Packets for Noise/Harassment * As soon as the podcast archiving is complete, pivot to this. Prioritize securing that safe, quiet space outside your apartment to work on these sensitive documents. * Block out those 2-3 dedicated days for assembling the packets, going to the police station, and the Comptroller's office. * Ongoing Concurrent Tasks (Once Primary Deadlines are Met): * Finding a Stable Job: Dedicate 1-2 hours daily to applications, networking, and tailoring your resume. This is a consistent, foundational effort. * Assembling Pitch Packets for Series: Allocate specific blocks (e.g., 1-2 hours, 2-3 times a week) for research, outlining, and drafting core materials. * Rebranding -Ū.: Fit in 15-30 minute bursts for research into Apple Music visibility, name change analysis, and developing your rebranding strategy. * Mixtapes & DJ Sets: Once your core deadlines are met and you have your new Sound Collective recordings, you can integrate your 1-2 hours for this back into your daily routine. * Podcast Creation (daily 1 hour): This can also be reintroduced once the archiving is done and the legal packets are in progress. This revised plan ensures you hit your critical Sound Collective recording window while keeping your overall ambitious goals in sight. Remember to fuel yourself adequately and prioritize sleep during these intense days. You're tackling a lot, and your ability to adapt and prioritize is a strength. Here's your revised 7-day graveyard schedule, incorporating two 1-hour Peloton sessions daily: one after waking up and another low-impact session before bed for reviewing your sunrise mixtape. Important Notes for the Week: * Vary Gym Times: The 1-hour run and training slot between 11 PM and 3 AM remains flexible. Adjust it daily based on your assessment of when the gym is truly empty and when you feel safest. * Safety First: Given the stalking concerns, please continue to be highly vigilant. Vary your routes, be aware of your surroundings, and consider any additional safety measures recommended by the authorities or support organizations. Documenting incidents is crucial. * Amazon Fresh Delivery: I've kept the 2-hour Amazon Fresh delivery slot on Saturday. The exact timing might need slight adjustment based on Amazon Fresh's real-time slot availability. * Podcast Archiving Deadline: Keep the July 11th deadline for podcast archiving firmly in mind. This is your primary focus during the main "Core Music & Podcast Block." Graveyard Shift Schedule: July 3rd - July 9th Sunrise Times for NYC (approximate): * July 3rd: 5:29 AM * July 4th: 5:30 AM * July 5th: 5:30 AM * July 6th: 5:31 AM * July 7th: 5:31 AM * July 8th: 5:32 AM * July 9th: 5:33 AM Daily Template (July 3rd - July 9th) * 7:00 AM - 3:00 PM: Sleep * Prioritize deep, uninterrupted sleep. Use blackout curtains, earplugs, white noise. * 3:00 PM - 3:30 PM: Wake Up & Hydrate * Slowly wake up, drink water, have a light meal. * 3:30 PM - 4:30 PM: Peloton (Morning - 1 hour) * Get your blood flowing with a Peloton session. * 4:30 PM - 6:00 PM: Paperwork / Flex Time (1.5 hours) * This is your block for tasks like legal documents (Noise/Harassment packets - as soon as podcast archiving is done), organizing, emails (urgent only), job applications, assembling pitch packets. These tasks can tolerate some apartment noise. * 6:00 PM - 6:30 PM: Dinner & Decompress * Prepare and eat a substantial meal. * 6:30 PM - 8:30 PM: Prep for Night / Mental Wind-Up (2 hours) * This is a flexible buffer before your intense creative work. You could use it for: * Planning for the night's music/podcast work. * Light social media content creation/scheduling. * Brief research for rebranding -Ū. (15-30 min bursts). * On grocery shopping day, this might overlap with delivery/unpacking. * 8:30 PM - 11:00 PM: Core Music & Podcast Block (2.5 hours) * Podcast Series Archiving: This is your absolute top priority. Dedicate significant time here. * Work on sound design, recording (if applicable at home), or Mixtapes/DJ sets. * 11:00 PM - 12:00 AM (or flexible between 11 PM - 3 AM): Gym (1 hour) * Run (1.15 miles) & Strength Training (Kettlebells, Squats, Boxing/MMA drills). * Crucially, vary this time daily within the 11 PM - 3 AM window. Assess the gym's emptiness and your safety each day. * 12:00 AM - 12:30 AM (or immediately after gym): Shower & Post-Workout Fuel * 12:30 AM - 4:00 AM: Extended Core Music & Podcast Block (3.5 hours) * Continue Podcast Series Archiving (this is where the bulk of your 6-8 hour daily archiving will happen). * Dive deep into Mixtapes & DJ Sets preparation. * Focus on other creative music work that requires quiet. * 4:00 AM - 4:30 AM: Prep for DJ Set * Gather your equipment and head to the rooftop/lounge. * 4:30 AM - 5:30 AM: DJ Set at Sunrise (1 hour) * Utilize this time for your DJ sets while the rooftop and lounge are most likely empty, catching the sunrise. * 5:30 AM - 6:30 AM: Peloton (Low Impact - 1 hour) * A low-impact session to wind down and review your sunrise mixtape. * 6:30 AM - 7:00 AM: Wind Down & Prep for Bed * Tidy up, put away equipment, and prepare for sleep. * 7:00 AM: Bedtime Specific Day Adjustments: Thursday, July 3rd: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate * 3:30 PM - 4:30 PM: Peloton (Morning) * 4:30 PM - 6:00 PM: Paperwork / Legal Packet Review. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Plan for Podcast Archiving, brief Rebranding research. * 8:30 PM - 11:00 PM: Podcast Archiving. * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Podcast Archiving (main push). * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Friday, July 4th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Paperwork / Job applications (1-2 hours). * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Assembling Pitch Packets (2 hours). * 8:30 PM - 11:00 PM: Podcast Archiving. * 11:30 PM - 12:30 AM: Gym Time (adjust based on emptiness, e.g., slightly later). * 12:30 AM - 1:00 AM: Shower & Fuel. * 1:00 AM - 4:00 AM: Podcast Archiving. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Saturday, July 5th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Paperwork / Legal Packet review. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Amazon Fresh Grocery Delivery & Unpacking (2 hours). * 8:30 PM - 11:00 PM: Podcast Archiving. * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Podcast Archiving (ensure you're making major progress towards July 11th). * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Sunday, July 6th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Job applications / Networking. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Flex Time (Rebranding, light social media). * 8:30 PM - 11:00 PM: Podcast Archiving. * 12:00 AM - 1:00 AM: Gym Time (adjust based on emptiness, e.g., later end of window). * 1:00 AM - 1:30 AM: Shower & Fuel. * 1:30 AM - 4:00 AM: Podcast Archiving / Mixtapes & DJ Sets. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Monday, July 7th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Paperwork / Legal Packet work. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Assembling Pitch Packets. * 8:30 PM - 11:00 PM: Podcast Archiving (last full day before the 11th). * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Podcast Archiving (final push here if not done, or transition to Legal Packets). * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Tuesday, July 8th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: PRIORITY: Legal Packets for Noise/Harassment (if podcast archiving is done). If not, continue podcast archiving. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Job applications. * 8:30 PM - 11:00 PM: Legal Packets / Other core tasks. * 11:30 PM - 12:30 AM: Gym Time (adjust based on emptiness). * 12:30 AM - 1:00 AM: Shower & Fuel. * 1:00 AM - 4:00 AM: Legal Packets / Mixtapes & DJ Sets. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Wednesday, July 9th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: PRIORITY: Legal Packets for Noise/Harassment. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Rebranding -Ū. / Flex Time. * 8:30 PM - 11:00 PM: Legal Packets / Mixtapes & DJ Sets. * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Legal Packets / Mixtapes & DJ Sets. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Half a mile at 5.4 miles per hour was harder on my little pink treadmill—but it was better than nothing and I still hadn't climbed upon the Peloton. The half hour or so episodes of The Studio seemed excruciatingly somehow longer than an hour of listening to my own voice to enjoy the ride— and though it was my second time watching it through, it was like watching it with different eyes and ears; rather than the spectacle of seeing something I absolutely loved for the first time, it was dissecting it, and taking it apart, much like I had spent my final hours at the sound collective doing so with music that I loved, or admired, I respected— taking a nearly $4,000 mixer and pulling sounds I liked apart, and namingly, Skrillex once again had set himself apart, because even in slowing down to nearly a stop and pitching to the absolute lowest frequency, there was a clear reminisce of the song in entirety actually seeming to even sit in another dimension itself— the highs, lows, and mids couldn't be filtered out at all; there was always some sort of shadow or projection of the complete song intact that seemed to be in another space. That alone almost sent me crawling back just to listen to the greatest of times as far as Skrillex was concerned or even mattered; actually, in fact, in reality, or in waking life on whatever planet I was on, and wherever realm I lived, he almost didn't; I almost actually thought more of the tiny and petite women that were constantly surrounding him than he himself; and actually, moreso, when I did think of him at all besides musically— It was instantly a sudden hell of women and perfect bodies and luxury culture than it was about whoever had been inside once, flitting away at these monumental catophronic sonic masterpieces only to be nibbled at and eaten away by what fame monster lurks for he who stumbles upon it— the narrow mindedness of it, in fact, they I will still a shallow soul, and a jealous woman, and so besides musically, Sonny didn't fit into the Skrillex for much more than a moment, especially as I was reverse engineering the equation with the answer given first and calculating by removing the algebraic quantities— still gasping for air at how, which I was sure we all were, only known to the world in the ways he very much never did share or teach the concept that would blossom this sort of anomoly in his craft, and thereby creating this power over all of us who dare to call ourselves producers, or engineers, and nevermind the flocks pretending to be or ever-reaching toward becoming that. In my listening back to my newly acquired sound banks, I realized this as the impossible. Anyhow, there remained galaxies of space and time between the words and the ways I myself stuck upon gold as subtle genius, but only in these ways and not the other and in that sense I was sure I'd been consumed by not one monster, but a family of them— swallowed whole by a rabbit hole of sorts that seems to split into a cosmic and gaping black one, sweeping everything with it that was and wasn't which remained to be a subtle force of waking doom; the reality that I was both all of these things, and also— wasn't. What are you drawing? Conclusions. Classic. Did you feast on the blood of your enemies today? No. Did you look into the face of danger? No. Well— what did you do today? I'm actually just waiting on this Amazon order. Wreckage! [The Festival Project™ ] {Enter The Multiverse} L E G E N D S: ICONS Tales of A Superstar DJ The Secret Life of Sunnï Blū Ascension Deathwish -Ū. Copyright The Festival Project, Inc. ™ & The Complex Collective © 2015-2025 All Rights Reserved

Dying I woke up like this I woke up like this I woke up like this But a little different But a little different I woke up a star I woke up a star I woke up a star Then became a planet Then became a planet! I'm a hummingbird I'm a hummingbird I'm a hummingbird But I don't like flying dissappear. Set list Out West Nothing Left High Red Dawn Noah Apocalypse! Girl code code music A very petite Asian woman gets on the train I'm CHARLIEZE THERON Uh. Okay. CHARLIZE THERON, a shapeshifter has entered the multiverse. | yo why is Skrillex back in this show. SUNNI BLU YO FUCK YOU SKRILLEX I TOOK YOU OFF MY SHOW, YOURE NOT IN THIS SHOW. I am this show. Look, I'm Skrillex. But why. I k ow l Right. {Enter a the Multiverse} Yo where the fuck is this. this is “eventually” How did I get to ‘eventually' Everything always gets to eventually… “Eventually” I get it. Yeah. Better than “if” Yes it is. Okay. A general lack of emotion stifled I already learned to know you Want to know more But can't smile At all No Building your creative assets directly feeds into your larger vision. Let's adjust your schedule to account for this. This will make July 1st and 2nd your core focus on recordings, and we'll factor in your necessary two hours of exercise before heading into Manhattan. Revised Schedule Focus: July 1st & 2nd (Sound Collective & Exercise) Morning (Focus: Personal Well-being & Prep for Sound Collective) * 6:00 AM - 6:30 AM: Wake Up & Hydrate * 6:30 AM - 8:30 AM: Exercise Block (2 hours total) * 6:30 AM - 7:30 AM: Peloton (minimum 1 hour) * 7:30 AM - 8:30 AM: Run (1.15 miles), Strength Training (Kettlebells, Squats, Boxing/MMA drills) – combine these to hit your 2-hour target. * 8:30 AM - 9:00 AM: Shower, Quick Breakfast, & Prep for Manhattan Trip Late Morning / Afternoon (Focus: Sound Collective Recordings) * 9:00 AM - 10:00 AM: Travel to Sound Collective (Factor in travel time to Manhattan from Brooklyn). * 10:00 AM - 5:00 PM: Sound Collective Recordings (7 hours of focused work) * Dedicate this entire block to collecting as many sounds and recordings as possible from the instruments you don't have at home. This is your core mission for these two days. * Be efficient: Have a clear plan for what you want to record, set up quickly, and maximize your time on each instrument. * Bring any necessary hard drives or recording devices to capture everything. * Brief lunch/snack break built-in during this period to maintain energy. * 5:00 PM - 6:00 PM: Travel back home. Evening (Focus: Wind Down & Light Tasks) * 6:00 PM - 7:00 PM: Dinner & Decompress from intense day. * 7:00 PM - 9:00 PM: Light Tasks / Flex Time (2 hours) * This is where you might fit in a bit of social media content creation/scheduling (since you're collecting new sounds, you'll have new material to tease). * Brief email check (focus on urgent items only, don't get sidetracked). * Organize recordings from the day: Quickly backup and label your new audio files. * 9:00 PM - 9:30 PM: Plan for the next day, particularly your Sound Collective objectives. * 9:30 PM - 10:00 PM: Wind Down * 10:00 PM: Bedtime Re-Prioritizing Beyond July 2nd: Once July 1st and 2nd are complete, your schedule will shift immediately to tackle the other critical priorities: * July 3rd, 4th, 5th (and potentially 6th & 7th if needed): Podcast Series Archiving (Hard Deadline: July 11th) * This becomes your absolute top priority immediately after Sound Collective. You have a tight window to get this done. Dedicate minimum 6-8 hour blocks to this daily until it's finished. * As discussed, meticulous documentation of dates and descriptions is crucial here. * Post-July 7th (or when podcast is done): Legal Packets for Noise/Harassment * As soon as the podcast archiving is complete, pivot to this. Prioritize securing that safe, quiet space outside your apartment to work on these sensitive documents. * Block out those 2-3 dedicated days for assembling the packets, going to the police station, and the Comptroller's office. * Ongoing Concurrent Tasks (Once Primary Deadlines are Met): * Finding a Stable Job: Dedicate 1-2 hours daily to applications, networking, and tailoring your resume. This is a consistent, foundational effort. * Assembling Pitch Packets for Series: Allocate specific blocks (e.g., 1-2 hours, 2-3 times a week) for research, outlining, and drafting core materials. * Rebranding -Ū.: Fit in 15-30 minute bursts for research into Apple Music visibility, name change analysis, and developing your rebranding strategy. * Mixtapes & DJ Sets: Once your core deadlines are met and you have your new Sound Collective recordings, you can integrate your 1-2 hours for this back into your daily routine. * Podcast Creation (daily 1 hour): This can also be reintroduced once the archiving is done and the legal packets are in progress. This revised plan ensures you hit your critical Sound Collective recording window while keeping your overall ambitious goals in sight. Remember to fuel yourself adequately and prioritize sleep during these intense days. You're tackling a lot, and your ability to adapt and prioritize is a strength. Here's your revised 7-day graveyard schedule, incorporating two 1-hour Peloton sessions daily: one after waking up and another low-impact session before bed for reviewing your sunrise mixtape. Important Notes for the Week: * Vary Gym Times: The 1-hour run and training slot between 11 PM and 3 AM remains flexible. Adjust it daily based on your assessment of when the gym is truly empty and when you feel safest. * Safety First: Given the stalking concerns, please continue to be highly vigilant. Vary your routes, be aware of your surroundings, and consider any additional safety measures recommended by the authorities or support organizations. Documenting incidents is crucial. * Amazon Fresh Delivery: I've kept the 2-hour Amazon Fresh delivery slot on Saturday. The exact timing might need slight adjustment based on Amazon Fresh's real-time slot availability. * Podcast Archiving Deadline: Keep the July 11th deadline for podcast archiving firmly in mind. This is your primary focus during the main "Core Music & Podcast Block." Graveyard Shift Schedule: July 3rd - July 9th Sunrise Times for NYC (approximate): * July 3rd: 5:29 AM * July 4th: 5:30 AM * July 5th: 5:30 AM * July 6th: 5:31 AM * July 7th: 5:31 AM * July 8th: 5:32 AM * July 9th: 5:33 AM Daily Template (July 3rd - July 9th) * 7:00 AM - 3:00 PM: Sleep * Prioritize deep, uninterrupted sleep. Use blackout curtains, earplugs, white noise. * 3:00 PM - 3:30 PM: Wake Up & Hydrate * Slowly wake up, drink water, have a light meal. * 3:30 PM - 4:30 PM: Peloton (Morning - 1 hour) * Get your blood flowing with a Peloton session. * 4:30 PM - 6:00 PM: Paperwork / Flex Time (1.5 hours) * This is your block for tasks like legal documents (Noise/Harassment packets - as soon as podcast archiving is done), organizing, emails (urgent only), job applications, assembling pitch packets. These tasks can tolerate some apartment noise. * 6:00 PM - 6:30 PM: Dinner & Decompress * Prepare and eat a substantial meal. * 6:30 PM - 8:30 PM: Prep for Night / Mental Wind-Up (2 hours) * This is a flexible buffer before your intense creative work. You could use it for: * Planning for the night's music/podcast work. * Light social media content creation/scheduling. * Brief research for rebranding -Ū. (15-30 min bursts). * On grocery shopping day, this might overlap with delivery/unpacking. * 8:30 PM - 11:00 PM: Core Music & Podcast Block (2.5 hours) * Podcast Series Archiving: This is your absolute top priority. Dedicate significant time here. * Work on sound design, recording (if applicable at home), or Mixtapes/DJ sets. * 11:00 PM - 12:00 AM (or flexible between 11 PM - 3 AM): Gym (1 hour) * Run (1.15 miles) & Strength Training (Kettlebells, Squats, Boxing/MMA drills). * Crucially, vary this time daily within the 11 PM - 3 AM window. Assess the gym's emptiness and your safety each day. * 12:00 AM - 12:30 AM (or immediately after gym): Shower & Post-Workout Fuel * 12:30 AM - 4:00 AM: Extended Core Music & Podcast Block (3.5 hours) * Continue Podcast Series Archiving (this is where the bulk of your 6-8 hour daily archiving will happen). * Dive deep into Mixtapes & DJ Sets preparation. * Focus on other creative music work that requires quiet. * 4:00 AM - 4:30 AM: Prep for DJ Set * Gather your equipment and head to the rooftop/lounge. * 4:30 AM - 5:30 AM: DJ Set at Sunrise (1 hour) * Utilize this time for your DJ sets while the rooftop and lounge are most likely empty, catching the sunrise. * 5:30 AM - 6:30 AM: Peloton (Low Impact - 1 hour) * A low-impact session to wind down and review your sunrise mixtape. * 6:30 AM - 7:00 AM: Wind Down & Prep for Bed * Tidy up, put away equipment, and prepare for sleep. * 7:00 AM: Bedtime Specific Day Adjustments: Thursday, July 3rd: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate * 3:30 PM - 4:30 PM: Peloton (Morning) * 4:30 PM - 6:00 PM: Paperwork / Legal Packet Review. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Plan for Podcast Archiving, brief Rebranding research. * 8:30 PM - 11:00 PM: Podcast Archiving. * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Podcast Archiving (main push). * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Friday, July 4th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Paperwork / Job applications (1-2 hours). * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Assembling Pitch Packets (2 hours). * 8:30 PM - 11:00 PM: Podcast Archiving. * 11:30 PM - 12:30 AM: Gym Time (adjust based on emptiness, e.g., slightly later). * 12:30 AM - 1:00 AM: Shower & Fuel. * 1:00 AM - 4:00 AM: Podcast Archiving. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Saturday, July 5th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Paperwork / Legal Packet review. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Amazon Fresh Grocery Delivery & Unpacking (2 hours). * 8:30 PM - 11:00 PM: Podcast Archiving. * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Podcast Archiving (ensure you're making major progress towards July 11th). * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Sunday, July 6th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Job applications / Networking. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Flex Time (Rebranding, light social media). * 8:30 PM - 11:00 PM: Podcast Archiving. * 12:00 AM - 1:00 AM: Gym Time (adjust based on emptiness, e.g., later end of window). * 1:00 AM - 1:30 AM: Shower & Fuel. * 1:30 AM - 4:00 AM: Podcast Archiving / Mixtapes & DJ Sets. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Monday, July 7th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Paperwork / Legal Packet work. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Assembling Pitch Packets. * 8:30 PM - 11:00 PM: Podcast Archiving (last full day before the 11th). * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Podcast Archiving (final push here if not done, or transition to Legal Packets). * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Tuesday, July 8th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: PRIORITY: Legal Packets for Noise/Harassment (if podcast archiving is done). If not, continue podcast archiving. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Job applications. * 8:30 PM - 11:00 PM: Legal Packets / Other core tasks. * 11:30 PM - 12:30 AM: Gym Time (adjust based on emptiness). * 12:30 AM - 1:00 AM: Shower & Fuel. * 1:00 AM - 4:00 AM: Legal Packets / Mixtapes & DJ Sets. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Wednesday, July 9th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: PRIORITY: Legal Packets for Noise/Harassment. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Rebranding -Ū. / Flex Time. * 8:30 PM - 11:00 PM: Legal Packets / Mixtapes & DJ Sets. * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Legal Packets / Mixtapes & DJ Sets. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Half a mile at 5.4 miles per hour was harder on my little pink treadmill—but it was better than nothing and I still hadn't climbed upon the Peloton. The half hour or so episodes of The Studio seemed excruciatingly somehow longer than an hour of listening to my own voice to enjoy the ride— and though it was my second time watching it through, it was like watching it with different eyes and ears; rather than the spectacle of seeing something I absolutely loved for the first time, it was dissecting it, and taking it apart, much like I had spent my final hours at the sound collective doing so with music that I loved, or admired, I respected— taking a nearly $4,000 mixer and pulling sounds I liked apart, and namingly, Skrillex once again had set himself apart, because even in slowing down to nearly a stop and pitching to the absolute lowest frequency, there was a clear reminisce of the song in entirety actually seeming to even sit in another dimension itself— the highs, lows, and mids couldn't be filtered out at all; there was always some sort of shadow or projection of the complete song intact that seemed to be in another space. That alone almost sent me crawling back just to listen to the greatest of times as far as Skrillex was concerned or even mattered; actually, in fact, in reality, or in waking life on whatever planet I was on, and wherever realm I lived, he almost didn't; I almost actually thought more of the tiny and petite women that were constantly surrounding him than he himself; and actually, moreso, when I did think of him at all besides musically— It was instantly a sudden hell of women and perfect bodies and luxury culture than it was about whoever had been inside once, flitting away at these monumental catophronic sonic masterpieces only to be nibbled at and eaten away by what fame monster lurks for he who stumbles upon it— the narrow mindedness of it, in fact, they I will still a shallow soul, and a jealous woman, and so besides musically, Sonny didn't fit into the Skrillex for much more than a moment, especially as I was reverse engineering the equation with the answer given first and calculating by removing the algebraic quantities— still gasping for air at how, which I was sure we all were, only known to the world in the ways he very much never did share or teach the concept that would blossom this sort of anomoly in his craft, and thereby creating this power over all of us who dare to call ourselves producers, or engineers, and nevermind the flocks pretending to be or ever-reaching toward becoming that. In my listening back to my newly acquired sound banks, I realized this as the impossible. Anyhow, there remained galaxies of space and time between the words and the ways I myself stuck upon gold as subtle genius, but only in these ways and not the other and in that sense I was sure I'd been consumed by not one monster, but a family of them— swallowed whole by a rabbit hole of sorts that seems to split into a cosmic and gaping black one, sweeping everything with it that was and wasn't which remained to be a subtle force of waking doom; the reality that I was both all of these things, and also— wasn't. What are you drawing? Conclusions. Classic. Did you feast on the blood of your enemies today? No. Did you look into the face of danger? No. Well— what did you do today? I'm actually just waiting on this Amazon order. Wreckage! [The Festival Project™ ] {Enter The Multiverse} L E G E N D S: ICONS Tales of A Superstar DJ The Secret Life of Sunnï Blū Ascension Deathwish -Ū. Copyright The Festival Project, Inc. ™ & The Complex Collective © 2015-2025 All Rights Reserved

Dying I woke up like this I woke up like this I woke up like this But a little different But a little different I woke up a star I woke up a star I woke up a star Then became a planet Then became a planet! I'm a hummingbird I'm a hummingbird I'm a hummingbird But I don't like flying dissappear. Set list Out West Nothing Left High Red Dawn Noah Apocalypse! Girl code code music A very petite Asian woman gets on the train I'm CHARLIEZE THERON Uh. Okay. CHARLIZE THERON, a shapeshifter has entered the multiverse. | yo why is Skrillex back in this show. SUNNI BLU YO FUCK YOU SKRILLEX I TOOK YOU OFF MY SHOW, YOURE NOT IN THIS SHOW. I am this show. Look, I'm Skrillex. But why. I k ow l Right. {Enter a the Multiverse} Yo where the fuck is this. this is “eventually” How did I get to ‘eventually' Everything always gets to eventually… “Eventually” I get it. Yeah. Better than “if” Yes it is. Okay. A general lack of emotion stifled I already learned to know you Want to know more But can't smile At all No Building your creative assets directly feeds into your larger vision. Let's adjust your schedule to account for this. This will make July 1st and 2nd your core focus on recordings, and we'll factor in your necessary two hours of exercise before heading into Manhattan. Revised Schedule Focus: July 1st & 2nd (Sound Collective & Exercise) Morning (Focus: Personal Well-being & Prep for Sound Collective) * 6:00 AM - 6:30 AM: Wake Up & Hydrate * 6:30 AM - 8:30 AM: Exercise Block (2 hours total) * 6:30 AM - 7:30 AM: Peloton (minimum 1 hour) * 7:30 AM - 8:30 AM: Run (1.15 miles), Strength Training (Kettlebells, Squats, Boxing/MMA drills) – combine these to hit your 2-hour target. * 8:30 AM - 9:00 AM: Shower, Quick Breakfast, & Prep for Manhattan Trip Late Morning / Afternoon (Focus: Sound Collective Recordings) * 9:00 AM - 10:00 AM: Travel to Sound Collective (Factor in travel time to Manhattan from Brooklyn). * 10:00 AM - 5:00 PM: Sound Collective Recordings (7 hours of focused work) * Dedicate this entire block to collecting as many sounds and recordings as possible from the instruments you don't have at home. This is your core mission for these two days. * Be efficient: Have a clear plan for what you want to record, set up quickly, and maximize your time on each instrument. * Bring any necessary hard drives or recording devices to capture everything. * Brief lunch/snack break built-in during this period to maintain energy. * 5:00 PM - 6:00 PM: Travel back home. Evening (Focus: Wind Down & Light Tasks) * 6:00 PM - 7:00 PM: Dinner & Decompress from intense day. * 7:00 PM - 9:00 PM: Light Tasks / Flex Time (2 hours) * This is where you might fit in a bit of social media content creation/scheduling (since you're collecting new sounds, you'll have new material to tease). * Brief email check (focus on urgent items only, don't get sidetracked). * Organize recordings from the day: Quickly backup and label your new audio files. * 9:00 PM - 9:30 PM: Plan for the next day, particularly your Sound Collective objectives. * 9:30 PM - 10:00 PM: Wind Down * 10:00 PM: Bedtime Re-Prioritizing Beyond July 2nd: Once July 1st and 2nd are complete, your schedule will shift immediately to tackle the other critical priorities: * July 3rd, 4th, 5th (and potentially 6th & 7th if needed): Podcast Series Archiving (Hard Deadline: July 11th) * This becomes your absolute top priority immediately after Sound Collective. You have a tight window to get this done. Dedicate minimum 6-8 hour blocks to this daily until it's finished. * As discussed, meticulous documentation of dates and descriptions is crucial here. * Post-July 7th (or when podcast is done): Legal Packets for Noise/Harassment * As soon as the podcast archiving is complete, pivot to this. Prioritize securing that safe, quiet space outside your apartment to work on these sensitive documents. * Block out those 2-3 dedicated days for assembling the packets, going to the police station, and the Comptroller's office. * Ongoing Concurrent Tasks (Once Primary Deadlines are Met): * Finding a Stable Job: Dedicate 1-2 hours daily to applications, networking, and tailoring your resume. This is a consistent, foundational effort. * Assembling Pitch Packets for Series: Allocate specific blocks (e.g., 1-2 hours, 2-3 times a week) for research, outlining, and drafting core materials. * Rebranding -Ū.: Fit in 15-30 minute bursts for research into Apple Music visibility, name change analysis, and developing your rebranding strategy. * Mixtapes & DJ Sets: Once your core deadlines are met and you have your new Sound Collective recordings, you can integrate your 1-2 hours for this back into your daily routine. * Podcast Creation (daily 1 hour): This can also be reintroduced once the archiving is done and the legal packets are in progress. This revised plan ensures you hit your critical Sound Collective recording window while keeping your overall ambitious goals in sight. Remember to fuel yourself adequately and prioritize sleep during these intense days. You're tackling a lot, and your ability to adapt and prioritize is a strength. Here's your revised 7-day graveyard schedule, incorporating two 1-hour Peloton sessions daily: one after waking up and another low-impact session before bed for reviewing your sunrise mixtape. Important Notes for the Week: * Vary Gym Times: The 1-hour run and training slot between 11 PM and 3 AM remains flexible. Adjust it daily based on your assessment of when the gym is truly empty and when you feel safest. * Safety First: Given the stalking concerns, please continue to be highly vigilant. Vary your routes, be aware of your surroundings, and consider any additional safety measures recommended by the authorities or support organizations. Documenting incidents is crucial. * Amazon Fresh Delivery: I've kept the 2-hour Amazon Fresh delivery slot on Saturday. The exact timing might need slight adjustment based on Amazon Fresh's real-time slot availability. * Podcast Archiving Deadline: Keep the July 11th deadline for podcast archiving firmly in mind. This is your primary focus during the main "Core Music & Podcast Block." Graveyard Shift Schedule: July 3rd - July 9th Sunrise Times for NYC (approximate): * July 3rd: 5:29 AM * July 4th: 5:30 AM * July 5th: 5:30 AM * July 6th: 5:31 AM * July 7th: 5:31 AM * July 8th: 5:32 AM * July 9th: 5:33 AM Daily Template (July 3rd - July 9th) * 7:00 AM - 3:00 PM: Sleep * Prioritize deep, uninterrupted sleep. Use blackout curtains, earplugs, white noise. * 3:00 PM - 3:30 PM: Wake Up & Hydrate * Slowly wake up, drink water, have a light meal. * 3:30 PM - 4:30 PM: Peloton (Morning - 1 hour) * Get your blood flowing with a Peloton session. * 4:30 PM - 6:00 PM: Paperwork / Flex Time (1.5 hours) * This is your block for tasks like legal documents (Noise/Harassment packets - as soon as podcast archiving is done), organizing, emails (urgent only), job applications, assembling pitch packets. These tasks can tolerate some apartment noise. * 6:00 PM - 6:30 PM: Dinner & Decompress * Prepare and eat a substantial meal. * 6:30 PM - 8:30 PM: Prep for Night / Mental Wind-Up (2 hours) * This is a flexible buffer before your intense creative work. You could use it for: * Planning for the night's music/podcast work. * Light social media content creation/scheduling. * Brief research for rebranding -Ū. (15-30 min bursts). * On grocery shopping day, this might overlap with delivery/unpacking. * 8:30 PM - 11:00 PM: Core Music & Podcast Block (2.5 hours) * Podcast Series Archiving: This is your absolute top priority. Dedicate significant time here. * Work on sound design, recording (if applicable at home), or Mixtapes/DJ sets. * 11:00 PM - 12:00 AM (or flexible between 11 PM - 3 AM): Gym (1 hour) * Run (1.15 miles) & Strength Training (Kettlebells, Squats, Boxing/MMA drills). * Crucially, vary this time daily within the 11 PM - 3 AM window. Assess the gym's emptiness and your safety each day. * 12:00 AM - 12:30 AM (or immediately after gym): Shower & Post-Workout Fuel * 12:30 AM - 4:00 AM: Extended Core Music & Podcast Block (3.5 hours) * Continue Podcast Series Archiving (this is where the bulk of your 6-8 hour daily archiving will happen). * Dive deep into Mixtapes & DJ Sets preparation. * Focus on other creative music work that requires quiet. * 4:00 AM - 4:30 AM: Prep for DJ Set * Gather your equipment and head to the rooftop/lounge. * 4:30 AM - 5:30 AM: DJ Set at Sunrise (1 hour) * Utilize this time for your DJ sets while the rooftop and lounge are most likely empty, catching the sunrise. * 5:30 AM - 6:30 AM: Peloton (Low Impact - 1 hour) * A low-impact session to wind down and review your sunrise mixtape. * 6:30 AM - 7:00 AM: Wind Down & Prep for Bed * Tidy up, put away equipment, and prepare for sleep. * 7:00 AM: Bedtime Specific Day Adjustments: Thursday, July 3rd: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate * 3:30 PM - 4:30 PM: Peloton (Morning) * 4:30 PM - 6:00 PM: Paperwork / Legal Packet Review. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Plan for Podcast Archiving, brief Rebranding research. * 8:30 PM - 11:00 PM: Podcast Archiving. * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Podcast Archiving (main push). * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Friday, July 4th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Paperwork / Job applications (1-2 hours). * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Assembling Pitch Packets (2 hours). * 8:30 PM - 11:00 PM: Podcast Archiving. * 11:30 PM - 12:30 AM: Gym Time (adjust based on emptiness, e.g., slightly later). * 12:30 AM - 1:00 AM: Shower & Fuel. * 1:00 AM - 4:00 AM: Podcast Archiving. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Saturday, July 5th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Paperwork / Legal Packet review. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Amazon Fresh Grocery Delivery & Unpacking (2 hours). * 8:30 PM - 11:00 PM: Podcast Archiving. * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Podcast Archiving (ensure you're making major progress towards July 11th). * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Sunday, July 6th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Job applications / Networking. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Flex Time (Rebranding, light social media). * 8:30 PM - 11:00 PM: Podcast Archiving. * 12:00 AM - 1:00 AM: Gym Time (adjust based on emptiness, e.g., later end of window). * 1:00 AM - 1:30 AM: Shower & Fuel. * 1:30 AM - 4:00 AM: Podcast Archiving / Mixtapes & DJ Sets. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Monday, July 7th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: Paperwork / Legal Packet work. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Assembling Pitch Packets. * 8:30 PM - 11:00 PM: Podcast Archiving (last full day before the 11th). * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Podcast Archiving (final push here if not done, or transition to Legal Packets). * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Tuesday, July 8th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: PRIORITY: Legal Packets for Noise/Harassment (if podcast archiving is done). If not, continue podcast archiving. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Job applications. * 8:30 PM - 11:00 PM: Legal Packets / Other core tasks. * 11:30 PM - 12:30 AM: Gym Time (adjust based on emptiness). * 12:30 AM - 1:00 AM: Shower & Fuel. * 1:00 AM - 4:00 AM: Legal Packets / Mixtapes & DJ Sets. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Wednesday, July 9th: * Morning/Day: Sleep (7:00 AM - 3:00 PM) * 3:00 PM - 3:30 PM: Wake Up & Hydrate. * 3:30 PM - 4:30 PM: Peloton (Morning). * 4:30 PM - 6:00 PM: PRIORITY: Legal Packets for Noise/Harassment. * 6:00 PM - 6:30 PM: Dinner. * 6:30 PM - 8:30 PM: Rebranding -Ū. / Flex Time. * 8:30 PM - 11:00 PM: Legal Packets / Mixtapes & DJ Sets. * 11:00 PM - 12:00 AM: Gym Time (adjust based on emptiness). * 12:00 AM - 12:30 AM: Shower & Fuel. * 12:30 AM - 4:00 AM: Legal Packets / Mixtapes & DJ Sets. * 4:00 AM - 4:30 AM: Prep for DJ Set. * 4:30 AM - 5:30 AM: DJ Set. * 5:30 AM - 6:30 AM: Peloton (Low Impact). * 6:30 AM - 7:00 AM: Wind Down. * 7:00 AM: Bedtime. Half a mile at 5.4 miles per hour was harder on my little pink treadmill—but it was better than nothing and I still hadn't climbed upon the Peloton. The half hour or so episodes of The Studio seemed excruciatingly somehow longer than an hour of listening to my own voice to enjoy the ride— and though it was my second time watching it through, it was like watching it with different eyes and ears; rather than the spectacle of seeing something I absolutely loved for the first time, it was dissecting it, and taking it apart, much like I had spent my final hours at the sound collective doing so with music that I loved, or admired, I respected— taking a nearly $4,000 mixer and pulling sounds I liked apart, and namingly, Skrillex once again had set himself apart, because even in slowing down to nearly a stop and pitching to the absolute lowest frequency, there was a clear reminisce of the song in entirety actually seeming to even sit in another dimension itself— the highs, lows, and mids couldn't be filtered out at all; there was always some sort of shadow or projection of the complete song intact that seemed to be in another space. That alone almost sent me crawling back just to listen to the greatest of times as far as Skrillex was concerned or even mattered; actually, in fact, in reality, or in waking life on whatever planet I was on, and wherever realm I lived, he almost didn't; I almost actually thought more of the tiny and petite women that were constantly surrounding him than he himself; and actually, moreso, when I did think of him at all besides musically— It was instantly a sudden hell of women and perfect bodies and luxury culture than it was about whoever had been inside once, flitting away at these monumental catophronic sonic masterpieces only to be nibbled at and eaten away by what fame monster lurks for he who stumbles upon it— the narrow mindedness of it, in fact, they I will still a shallow soul, and a jealous woman, and so besides musically, Sonny didn't fit into the Skrillex for much more than a moment, especially as I was reverse engineering the equation with the answer given first and calculating by removing the algebraic quantities— still gasping for air at how, which I was sure we all were, only known to the world in the ways he very much never did share or teach the concept that would blossom this sort of anomoly in his craft, and thereby creating this power over all of us who dare to call ourselves producers, or engineers, and nevermind the flocks pretending to be or ever-reaching toward becoming that. In my listening back to my newly acquired sound banks, I realized this as the impossible. Anyhow, there remained galaxies of space and time between the words and the ways I myself stuck upon gold as subtle genius, but only in these ways and not the other and in that sense I was sure I'd been consumed by not one monster, but a family of them— swallowed whole by a rabbit hole of sorts that seems to split into a cosmic and gaping black one, sweeping everything with it that was and wasn't which remained to be a subtle force of waking doom; the reality that I was both all of these things, and also— wasn't. What are you drawing? Conclusions. Classic. Did you feast on the blood of your enemies today? No. Did you look into the face of danger? No. Well— what did you do today? I'm actually just waiting on this Amazon order. Wreckage! [The Festival Project™ ] {Enter The Multiverse} L E G E N D S: ICONS Tales of A Superstar DJ The Secret Life of Sunnï Blū Ascension Deathwish -Ū. Copyright The Festival Project, Inc. ™ & The Complex Collective © 2015-2025 All Rights Reserved

In this episode of Iron Culture, Eric Helms interviews Dr. Stian Larsen, who shares his journey from powerlifting to becoming a researcher in exercise science. They discuss the intricacies of biomechanics, the importance of understanding squat techniques, and the latest research findings on muscle hypertrophy and resistance profiles. Stian emphasizes the need for practical applications in training and the significance of collaboration in research. The conversation also touches on future research directions and the role of education in advancing the field of strength training. Time stamps 0:00 Introduction 4:33 Stian's Journey in Powerlifting and Coaching 16:00  Biomechanics and the Sticking Point in Squats  23:56 Understanding Muscle Forces and Training Strategies 33:04 Transitioning to Hypertrophy Research 35:43 Research on Muscle Length and Hypertrophy 48:58 Practical Applications of Research Findings 50:02 Biceps Research Findings and Surprises 1:03:28 Practical Applications of Research Findings 1:04:53 Quadriceps Hypertrophy Study Results 1:22:27 Lateral Raises and Resistance Profiles

Den Kraft&Sommer Kurs findest du hier: [Kraft&Sommer] *Werbung: Sponsor der heutigen Episode ist XbyX - vielen Dank!Hier bekommst du die Produkte mit meinem DiscountCode: KRAFTJULIhttp://xbyx.de/youroptimum

In this episode of Shift with CJ, we explore two of the most powerful, low-cost habits that transform your energy, body, and brain—sleep optimization and foundational movement. If Day 1 was about igniting change through fasted cardio and portion control, Day 2 is about mastering recovery and resilience.What You'll Learn:Why Sleep Is Your #1 Biohack: CJ reveals how sleep is the cornerstone of recovery, hormone regulation, fat loss, and mental clarity—and how improving sleep is free. He breaks down which foods enhance melatonin and serotonin production and which ones sabotage your rest.The Big 6 Exercises: You'll get an intro to the most essential movements that form the foundation of any fitness plan:Squats (legs)Push movements (e.g., push-ups)Pull movements (e.g., rows, pull-downs)CJ emphasizes quality over quantity—form, breath, and the mind-body connection are key. These aren't about performance but about building the habit.Why Movement + Sleep Work Together: Good sleep boosts muscle recovery, while exercise improves sleep quality by regulating your circadian rhythm, lowering stress, and tiring out your nervous system naturally.Key Takeaways:Form beats reps. Don't worry about lifting heavy. Focus on slow, controlled movement—3 seconds down, 2 seconds up.Use the 10-rep rule. For each of the Big 6 movements, do 10 reps per set with 3 sets total.Track your workouts. Use a handwritten or digital journal. Record your sets, how you felt, and your breath control to build awareness.Sleep-enhancing foods include:Kiwi (melatonin and serotonin)Tart cherry juice (natural melatonin)Banana (tryptophan and potassium)Turkey (L-tryptophan)SMASH fish like salmon, mackerel, anchovies, sardines, herring (omega-3s and vitamin D)Sleep-sabotaging foods include:Spicy foods (raise body temperature)Cheese (contains brain-stimulating thiamine)Sugary desserts (cause blood sugar crashes)Alcohol (interferes with REM sleep)Chocolate (contains caffeine and theobromine)Acidic foods (may cause heartburn or discomfort)5 Things to Start Doing Today:Do a 15-minute workout using Squats, Push, and Pull movements – master the basics slowly and record your progress.Eat 2 kiwis or drink 237 ml of tart cherry juice 1–2 hours before bed to naturally increase melatonin and reduce time to fall asleep.Avoid spicy, sugary, or acidic foods after 6 PM—your digestion and sleep quality will thank you.Add one SMASH fish (salmon, mackerel, anchovies, sardines, herring) to your dinner this week to support better serotonin production and deeper sleep.Create a wind-down routine that starts with light stretching or journaling and avoids screens and stimulants 60–90 minutes before bed.Final Insight: Exercise tears down. Sleep builds up. When you respect both, you create the environment for your strongest, healthiest, most energized self to emerge.—Listen now on Spotify, Apple Podcasts, or YouTube. Tag @ShiftWithCJ and share how you're sleeping and moving better from Day 2.#ShiftWithCJ #SleepOptimization #Big6Exercises #BiohackingBasics #FoundationalFitness #SleepFoods

Today's guest is Jay DeMayo, Jay is the longtime strength coach for men's basketball at the University of Richmond and the founder of CVASPS—the Central Virginia Sport Performance Seminar. He's known for connecting top minds in sport science and coaching, and for his practical, athlete-first approach to physical preparation. Where the emphasis of an athletic performance program can easily be centered from a narrow perspective, Jay considers a wide variety of inputs, from an athlete's underlying structure and positional abilities to their perception of workout adjustments, to specialized exercises and technical training elements. In this episode, Jay digs into the principles he uses to prepare athletes for the demands of the game. From a foundational perspective, he discusses building work capacity and progressing split squats. On the power side, he shares his take on Olympic lifts and French Contrast training, while also addressing the role of autonomy and individualization in his approach. Throughout the show, Jay unpacks practical tools and coaching strategies that drive long-term athletic development. Today's episode is brought to you by Hammer Strength. Use the code "justfly25" for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 8:21- Tailoring Training Methods for Athlete Engagement 11:01- Unveiling Louis Simmons' Strength Training Insights 14:24- Enhancing Basketball Players' Performance Through Tailored Training 21:37- Personalized Exercise Selection for Enhanced Performance 27:55- Engaging Exercise Progressions for Effective Training 30:22- Mastery of Bottom Position for Exercise Gains 34:49- Empowering Athletes through Autonomy and Structure 40:02- Enhancing Lift Performance through Positioning Techniques 49:28- Maximal Expression Circuit Training with Olympic Lifts 59:19- Hormone Spikes in Squat Training 1:14:38- Tailored Stimuli for Optimal Physiological Response 1:17:31- Strength-Speed Emphasis in Athletic Training Program Actionable Takeaways Tailoring Training Methods for Athlete Engagement [8:21] Let's stop clinging to strict, textbook methods. Jay reflects on how older training styles—like Westside—can still have value when creatively repurposed. It's not about mimicking those programs but about borrowing what drives athlete engagement and technical mastery today. What to try: Use methods like box squats to teach depth and posture before progressing to more dynamic movements. Connect the dots for athletes: show how learning positions now sets them up for more “fun” or explosive lifts later. Reinforce that mastering basic postures unlocks more advanced training, not just better numbers. Unveiling Louis Simmons' Strength Training Insights [11:01] Jay highlights lessons from studying Louie Simmons—not for copying his powerlifting templates, but to appreciate mastery and intention. Athletes need to understand why they're training a certain way, not just how. What to try: Share stories or videos of experts from outside your sport to spark discussions about mastery and approach. Ask athletes to reflect on what "winning" a lift means to them—focus, technique, or load? Create reflective moments for athletes to assess their own intent during sessions. Enhancing Basketball Players' Performance Through Tailored Training [14:24] Forget rigid metrics for the sake of numbers. Jay focuses on using basic force plate data (jump height + contraction time) to guide individual exercise choices—not to chase numbers, but to fit each athlete's needs. What to try: Test vertical jump and contraction time; use results to bucket athletes into fast/slow jumpers. Prescribe exercises accordingly:

More awesome sauce for you sauce-hounds.Membership Specials https://swolenormousx.com/membershipsDownload The Swolenormous App https://swolenormousx.com/swolenormousappMERCH - https://papaswolio.com/Watch the full episodes here: https://rumble.com/thedailyswoleSubmit A Question⁠ For The Show: https://swolenormousx.com/apsGet On Papa Swolio's Email List: https://swolenormousx.com/emailDownload The 7 Pillars Ebook: https://swolenormousx.com/7-Pillars-EbookTry A Swolega Class From Inside Swolenormous X: https://www.swolenormousx.com/swolegaGet Your Free $10 In Bitcoin: https://www.swanbitcoin.com/papaswolio/   Questions? Email Us: Support@Swolenormous.com

A lot of people turn to the bench press to build their chest, but it might not be the most effective or safest way to do it. While it's a common gym staple, the bench press doesn't allow your chest to go through its full range of motion and can put extra stress on your shoulders. If your goal is to grow your pecs, exercises like cable flies or the pec deck could actually do a better job.It all comes down to range of motion. Choosing movements that let your muscles fully stretch and contract can lead to better results and help avoid injury. It's not always about lifting heavier it's about training smarter and working with your body, not against it.Highlights of the Podcast00:03 – Why Bench Press Isn't Ideal00:45 – Full Range of Motion Is Key01:26 – Best Exercises for Chest Growth02:22 – Bench Press Works Triceps More03:05 – Dumbbells Over Barbells04:19 – Training Tip: Use a Spotter05:21 – Safer Leg Training Alternatives06:17 – Range of Motion = Muscle Growth07:03 – Squats and Glute Growth08:27 – Functional Training Over Numbers09:00 – Final Takeaway: Stretch + Contract Fully

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You don't need a gym to get results—just a smart system that keeps you consistent.In this episode, I'm sharing my exact home workout formula that helps me (and our members over 40) stay strong, energized, and fit year-round—even when life gets busy. No fluff. No excuses. Just simple movements using bodyweight, dumbbells, bands, and aerobic work to build lasting momentum.Whether you're just getting back into fitness or looking to level up your home routine, this episode gives you the full playbook to take action today.

How to target your chest with mobility and strength training, what do hack squats train and how to adjust foot position to adjust it, and trending chode videos.Membership Specials https://swolenormousx.com/membershipsDownload The Swolenormous App https://swolenormousx.com/swolenormousappMERCH - https://papaswolio.com/Watch the full episodes here: https://rumble.com/thedailyswoleSubmit A Question⁠ For The Show: https://swolenormousx.com/apsGet On Papa Swolio's Email List: https://swolenormousx.com/emailDownload The 7 Pillars Ebook: https://swolenormousx.com/7-Pillars-EbookTry A Swolega Class From Inside Swolenormous X: https://www.swolenormousx.com/swolegaGet Your Free $10 In Bitcoin: https://www.swanbitcoin.com/papaswolio/   Questions? Email Us: Support@Swolenormous.com

What is a squat—really? In this first episode of our new Big Lifts series, strength coaches Niki Sims and Andrew Jackson ask the question many lifters overlook: what are you actually trying to get out of your squat? Whether you're chasing PRs, trying to age with strength, or just want to move better, this conversation breaks down why your squat should evolve with your goals, your body, and your season of life. Let go of the dogma—and train for you.

Today's episode covers advice for people that are starting to GTTFG, pros/cons of squatting with your heels elevated, and what to do when your hunger is out of control more than normal. Membership Specials https://swolenormousx.com/membershipsDownload The Swolenormous App https://swolenormousx.com/swolenormousappMERCH - https://papaswolio.com/Watch the full episodes here: https://rumble.com/thedailyswoleSubmit A Question⁠ For The Show: https://swolenormousx.com/apsGet On Papa Swolio's Email List: https://swolenormousx.com/emailDownload The 7 Pillars Ebook: https://swolenormousx.com/7-Pillars-EbookTry A Swolega Class From Inside Swolenormous X: https://www.swolenormousx.com/swolegaGet Your Free $10 In Bitcoin: https://www.swanbitcoin.com/papaswolio/   Questions? Email Us: Support@Swolenormous.com

Hey there Scummers!!In this episode, the Lorekeepers delve into the history of the abhuman saviours of Necromunda, The Ironhead Squats.These stout and industrious abhumans have been integral in maintaining not only the planets ability to support life, but have been the true power behind her production for millennia.From salvaging the vast ranges of the spoil, to harvesting precious materials from the depths of the sump seas, to reclaiming chems from the very clouds themselves, The scions of Oryith Ironeye have their hands in every part of Necromundas economy.For better or worse...So join us as we discuss sump sea pirates, a robot made entirely out of peg legs, the particulars of the Squat accent and a new colony for the downtrodden and outcast strikingly similar to my own home...Our Squattish language expert this episode was our mate @irrational_gaz The episode starts at about 17:28. This was one hell of an opening.If you have questions, complaints, corrections or suggestions, email us at Underhivelorekeepers@gmail.com. Don't forget to follow us on Instagram @underhive_lorekeepersWant to support the show? ⁠https://linktr.ee/underhivelorekeepers

This week Jerred and Joe are back doing a study that is examining if back squats at the right intensity can have a cardio response. This may be a great bang for your buck, check out the full podcast for full breakdown and our thoughts. 

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us. All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com Premium Season 1 of The Obesity Guide: Behind the Curtain -Dive into real clinical scenarios, from my personal medication journey to tackling weight loss plateaus, understanding insulin resistance, and challenges with GLP-1s. Plus, get a 40+ page guide packed with protein charts, weight loss formulas, and more. Pre-register for the Sep 30/30 group.

Our band of Only Paladins continues further into the Doomvault, hoping that they uncover the golden etched black gate sooner…

How to work on mobility for your ankles, knees and hips, progressively overloading for deep squats, P3s14 drops Monday and more!Membership Specials https://swolenormousx.com/membershipsDownload The Swolenormous App https://swolenormousx.com/swolenormousappMERCH - https://papaswolio.com/Watch the full episodes here: https://rumble.com/thedailyswoleSubmit A Question⁠ For The Show: https://swolenormousx.com/apsGet On Papa Swolio's Email List: https://swolenormousx.com/emailDownload The 7 Pillars Ebook: https://swolenormousx.com/7-Pillars-EbookTry A Swolega Class From Inside Swolenormous X: https://www.swolenormousx.com/swolegaGet Your Free $10 In Bitcoin: https://www.swanbitcoin.com/papaswolio/   Questions? Email Us: Support@Swolenormous.com

00:00 - Intro01:24 - Doing Squats for Getting Stronger?!10:15 - Tracking Progress in Subjective Fields18:49 - Strength Standards for ABC & The Press Challenge23:41 - ABF with 2,3,5,10 Rep Scheme27:13 - Dan John's Favorite Version of The Sword in the Stone31:58 - Adapting Armor Building Formula to Your Busy Schedule38:17 - Alternating Exercises in Easy Strength42:02 - Best Short Workouts for Busy and Tired People46:03 - Best Strength Program for Athletes Over 50 ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.

You're a high-performer at work - but are you training like one in the gym?Most guys copy what their mates are doing…Squats. Bench. Deadlifts. But have you ever stopped to think about the movements you have chosen to do and WHY?But here's the truth: Random workouts = random results.In this episode, Andy breaks down how to train smart - not just hard.You'll learn how to stop blindly following cookie-cutter routines, avoid injury, and finally align your training with your body, your lifestyle, and your real goals.Whether you're chasing longevity, fat loss, strength, or just want to stay pain-free and energised for your business and family, exercise selection matters more than you think.

What does it take to build NFL draft picks, pro baseball players, and elite-level athletes? In this episode of the Ben Barker Fitness Podcast, I sit down with Alex Fotioo, Director of Strength and Conditioning at the University of Central Arkansas. With nearly a decade at UCA and a résumé that includes training NFL All-Pros and MLB draft picks, Alex shares the principles he uses to train both high-level athletes and everyday dads looking to get strong, stay mobile, and live with purpose.We cover:Hatfield squats and why they're a game-changerSled pulls for power and longevityMobility work that actually translates to performanceSauna use for recovery and resilienceHow dads can train like athletes (without getting hurt)Whether you're an athlete, coach, or a busy dad trying to stay fit and fired up, this episode is packed with practical takeaways to help you train smarter and live stronger.Be on the lookout for my new workout subscription powered by TrainHeroic. The official launch is 5/17/25.

In this episode of the podcast, we ask the question: “Are squats and deadlifts essential in a strength training routine?” The short answer is yes—but not in the way you might think. Squats and hinges are part of the eight foundational movement patterns in strength training. These movements are considered foundational because they can be loaded heavily and are compound movements that engage the entire body. However, not everything is black and white. Some people may not initially be able to perform movements like back squats and deadlifts, but there are squat and hinge variations that can be used to build up to them. That said, depending on your body and fitness goals, these specific lifts don't have to be included in your routine. This episode breaks down these movements, explores why someone might opt out of them, highlights the importance of unilateral training, and explains why your goals matter when designing a strength program. Fitness has guidelines, not laws. Programming should always be based on individual needs and meet you where you're at.In this episode, we discuss: Do You Really Need to Squat or Back Squat?Are Deadlifts Necessary?Squats, Deadlifts & Other Lifts—But Make It Work for YouWhy Movement MattersAlternatives to Squatting & LiftingWhy Fitness Rules Are Guidelines, Not LawsWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about DWDS. What is that, you may ask. It stands for Drink Water, Do Squats. We all want to up level our health, right? Well, by DWDS, we can do just that. The standard guideline for water intake is eight 8 ounce glasses of water per day, but some experts recommend working your way up to half your body weight in ounces. Sounds simple, right? But for those of us who struggle with our daily water intake and finding time for more movement, Jenn has a simple way to change that. Tune in for this bite-sized bonus episode where Jenn breaks down how to incorporate DWDS into your day. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

00:00 - Intro01:07 - Superhero Training Program by Dan John14:15 - Best Training for a 49-Year-Old Fireman26:01 - Adding Cardio to Perfect Workout33:32 - Increasing Kettlebell Weight on ABC39:26 - Dan John's Favorite Shoes44:19 - Doing Squats with Bad Mobility or Injury49:09 - One Lift a Day with Just Three Lifts? ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.

00:00 - Intro00:53 - Spreading the Workload in Your Programming11:36 - Why Light Weight High Reps Feel So Hard20:44 - Adding Additional Exercises to ABF24:41 - Best Exercises to Improve Your Sprinting28:17 - Best Way to Do Squats32:47 - Getting Your Old Strength Back 37:23 - The Best Beginner Program for Middle-Aged Women42:27 - Understanding Love at A Deeper Level ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.

Ep 62: In today's Ask Me Anything Episode, I'm answering your most recent questions—from syncing your training with your cycle to making the most of classes like OrangeTheory and F45, and how to keep training while traveling. Here's what we cover:Training during your period: when to push, when to pivotSmart swaps: can leg press replace squats?How to workout on a roadtrip.How long should a cut last?The hidden downsides of group fitness classes—and how to make them work for youHow I use periodization to keep long-term clients progressing without burnoutIf you've ever felt unsure about tweaking a program, sticking to structure, or trusting your body's signals—this one's for you!Start your 7 day FREE trial of my new app HERE!Want to work one on one with Chelsey?Set up a one on one consultation call here to see if personalized online training is right for you.Join a semi-private class in LA here.Email info@chelseyrosehealth.com to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Send us a textEver roasted your partner so well they laughed and looked personally attacked?

Thank you for listening to Running Strong.The goal of this podcast is to provide training advice to help you become a better runner and a stronger athlete.Whether you're looking to enjoy a big adventure in the mountains, PR your next race, or just looking to become a better, stronger runner - Running Strong will help you get there.Hosted by Will Frantz - a full-time running coach and personal trainer who loves helping people pursue big goals and become stronger runners.-⁠⁠⁠⁠⁠⁠⁠⁠CLICK HERE for 1-on-1 Coaching⁠⁠⁠⁠⁠⁠⁠⁠-Want to ask me a question?Head to my Instagram and DM me: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠IG - @will.c.frantz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠-----Thank you for listening!

On this episode of the podcast TTT Coaches Max El-Hag, Adam Rogers, Mia Gianelli, and Matt Gilpin discuss the WFP qualifiers, Age Group Semifinal workouts, and Crash Crescendo team competition.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.  Back with another Q&A to help you improve your squats, reduce injuries, and optimize your training...   How to improve your squats and reduce injuries. [0:25] What are the best barbell back squat alternatives? [4:54] Can you train year-round without taking time off? [17:10] 3 cardio rules to live by. [20:31] Follow me on Instagram @jayferruggia or email me at podcast@jasonferruggia.com to get your question answered on a future episode.  Sponsors AG1: Improve your gut health and immunity, and boost your energy and recovery at drinkag1.com/jay. Marek Health: Take the path to better health, optimized performance, and increased longevity at marekhealth.com - code JAY at checkout for 10% off.  Want to work with me to transform your body and mind? Go here now.

Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent Training can feel overwhelming, especially with so many conflicting voices in the fitness world. In this episode, we break down the key principles of effective, time-efficient strength training to help you build physical freedom, longevity, and resilience—without wasting hours in the gym. Many lifters struggle to balance fitness with the demands of real life. Whether you're in your 30s, 40s, 50s, or beyond, training smart is essential to staying strong, capable, and injury-free. This episode lays out the fundamental principles of resistance training, how to maximize results with minimal time, and why strength is about more than just muscle—it's about building a body that supports your long-term health and daily life. If you're looking to train efficiently while maintaining consistency, this episode is for you. The Key to Sustainable Strength Training One of the biggest factors in a successful fitness routine is sustainability. Many people create unrealistic training schedules that don't fit their lifestyle, leading to burnout or inconsistency. Instead of aiming for an unsustainable six-day-per-week program, consider what is truly realistic for your life. For most middle-aged lifters, two to three resistance training sessions per week—totaling around 90 minutes—can be incredibly effective. Aiming for 8,000-10,000 daily steps further supports overall fitness without adding excessive strain. Remember, consistency over time matters more than short bursts of intense training. By focusing on a realistic, sustainable plan, you set yourself up for long-term success rather than short-lived motivation that fades away. The Most Efficient Exercises for Strength & Longevity Not all exercises are created equal. To get the biggest bang for your buck in the gym, prioritize movements that work multiple muscle groups and joints simultaneously. These include: Squats (engage legs, core, and balance) Deadlifts (train posterior chain, grip strength, and overall power) Pressing Motions (like bench press or overhead press for upper body strength) These compound movements build muscle, strengthen connective tissues, and reinforce natural movement patterns essential for daily activities. If time is limited, focusing on these fundamental lifts ensures you're making the most of your gym sessions. Additionally, barbells are a powerful tool due to their scalability, availability, and ability to progressively overload—allowing you to steadily build strength over time. While machines have their place, free-weight movements generally offer more functional benefits for long-term fitness. Making Strength Training a Lifestyle, Not a Burden One of the biggest barriers to consistent training is the feeling that it's a burden. Instead of treating workouts as a chore, approach them as an investment in your future self. Think of training like cooking—just as a good meal balances salt, fat, acid, and heat, an effective program balances strength, mobility, and endurance. It's also important to trust the process. Results don't happen overnight, and progress requires faith in the system. Strength training is about more than aesthetics—it's about preserving function, preventing injuries, and feeling like a beast well into your later years. By establishing core training principles and sticking to them, you can cut through the noise of the fitness world and focus on what truly works for long-term health and physical freedom. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.  Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Topics include how to improve your bench press, hack squat form to target quads/adductors/etc, liquid cereal and other garbage foods and more collapsing narratives. Membership Specials https://swolenormousx.com/membershipsDownload The Swolenormous App https://swolenormousx.com/swolenormousappMERCH - https://papaswolio.com/Watch the full episodes here: https://rumble.com/thedailyswoleSubmit A Question⁠ For The Show: https://swolenormousx.com/apsGet On Papa Swolio's Email List: https://swolenormousx.com/emailDownload The 7 Pillars Ebook: https://swolenormousx.com/7-Pillars-EbookTry A Swolega Class From Inside Swolenormous X: https://www.swolenormousx.com/swolegaGet Your Free $10 In Bitcoin: https://www.swanbitcoin.com/papaswolio/   Questions? Email Us: Support@Swolenormous.com

The Headlines: First-Ever Golden Bachelor in Paradise Cast Members Revealed Man Does 2,000 Squats for a Bet, Ends Up in Kidney Failure Florida Woman Robs Dairy Queen at Gunpoint, Gets Away with $1.50 First-Ever Golden Bachelor in Paradise Cast Members Revealed For the first time ever, Bachelor in Paradise is blending contestants from all of its spinoffs. Host Jesse Palmer announced that Golden Bachelor stars Leslie Fhima and Gary Levingston will be joining the upcoming season. “So this is really happening,” Palmer said. “For the first time ever, Golden men and women will be hitting the beaches of Paradise alongside all of your Bachelor and Bachelorette favorites of seasons past.” How it all plays out is still a mystery, but Bachelor in Paradise returns this summer.Source Man Does 2,000 Squats for a Bet, Ends Up in Kidney Failure A young man in Russia took a bet too far after performing 2,000 squats in a row—and landing in the hospital. Shortly after completing the challenge, he experienced severe leg pain, swelling, and dark brown urine, eventually becoming unable to urinate. Doctors diagnosed him with rhabdomyolysis, a serious condition where muscle tissue breaks down and releases toxins into the bloodstream, potentially leading to kidney failure. Tests showed his kidneys were only functioning at 50% capacity. Luckily, he avoided dialysis, but his full recovery could take anywhere from three months to a year.Source Florida Woman Robs Dairy Queen at Gunpoint, Gets Away with $1.50 A Florida woman is behind bars after allegedly robbing a Dairy Queen at gunpoint—only to walk away with a grand total of $1.50. Authorities say 44-year-old Allison Fetting entered the restaurant, brandished a gun, and demanded money. Instead of taking cash from the register, she grabbed the tip jar, which had just over a dollar in it. Though the robbery happened last year, she was booked into jail on Friday. Fetting has a history of theft and has been convicted of multiple robberies in the area.Source Nina's What's Trending is your daily dose of the hottest headlines, viral moments, and must-know stories from The Jubal Show! From celebrity gossip and pop culture buzz to breaking news and weird internet trends, Nina’s got you covered with everything trending right now. She delivers it with wit, energy, and a touch of humor. Stay in the know and never miss a beat—because if it’s trending, Nina’s talking about it! This is just a tiny piece of The Jubal Show. You can find every podcast we have, including the full show every weekday right here…➡︎ https://thejubalshow.com/podcasts The Jubal Show is everywhere, and also these places:Website ➡︎ https://thejubalshow.comInstagram ➡︎ https://instagram.com/thejubalshowX/Twitter ➡︎ https://twitter.com/thejubalshowTikTok ➡︎ https://www.tiktok.com/@the.jubal.showFacebook ➡︎ https://facebook.com/thejubalshowYouTube ➡︎ https://www.youtube.com/@JubalFreshSupport the show: https://the-jubal-show.beehiiv.com/subscribeSee omnystudio.com/listener for privacy information.

Ever thought staying healthy could be fun? In this episode of Thrive LouD with Lou Diamond, we have the vivacious Cary Pereira, a fitness instructor and life coach, ready to turn the world of wellness on its head. Cary brings a refreshing and energizing approach to health and wellness, making it accessible and downright fun for everyone, no matter your age or level of fitness. Key Highlights: Simplifying Wellness: Cary emphasizes that being healthy doesn't need to be complicated or expensive. Discover her straightforward approach to starting your day with a simple four-minute routine that can change your life. Making Fitness Fun: Learn how to enjoy your fitness journey by incorporating fun and sass into your workouts. Cary's infectious energy and humor might just be the key you've been missing. Mindful Eating and Moderation: While committed to health, Cary confesses her love for sugar, introducing a balanced lifestyle over deprivation. Her insights on enjoying food in moderation while maintaining fitness routines are both relatable and attainable. Tune in to this spirited conversation with Cary Pereira, where you'll not only be inspired but also equipped with practical tools to thrive louder in your life. And remember, small changes make big differences! Timestamped Overview 00:00 "Simple Steps to Health" 03:36 Making Fitness Fun and Accessible 08:36 "Unexpected Intensity of Simple Exercises" 09:57 Workout Timing Discussion 13:05 "Balancing Diverse Fitness Class Needs" 17:19 Discussing Healthy Eating Habits 21:00 "Balance and Moderation in Wellness" 26:00 Carrie Pereira's Authentic Social Media 28:52 "Discovering 'Tommy Boy': A Laughing Adventure" 33:02 Carrie Pereira on ThriveLoud 34:00 Thrive Loud Podcast Promo

In this episode of the Primal Potential Podcast, we're diving into three powerful but simple strategies to help you optimize your blood sugar, improve your insulin sensitivity, and increase your energy levels. These are real-world, easy-to-implement hacks that go beyond the usual “eat less sugar” advice. Before we get started, grab your copy of my new Fat Loss E-Book! Here's the link. And, head over to my new YouTube channel to subscribe and turn on notifications before the new Carb Series kicks off next week.  Hack #1: Get Sunlight First Thing in the Morning ☀️ Did you know that getting direct sunlight within the first hour of waking helps reset your circadian rhythm, which plays a major role in blood sugar regulation and insulin sensitivity? Pairing this with light movement (like a 10-minute walk or some gentle stretching) can improve how efficiently your body uses glucose before breakfast. What the Science Says: On average, exposure to sunlight improved insulin sensitivity by 18.75%. Median improvement was 18%, meaning half of people experienced even greater benefits. Range of effects: Sunlight exposure improved insulin function by 15-22%. Glucose tolerance: Participants who got more sunlight saw a 12-16% improvement in how well their bodies processed carbohydrates.

I get into debates over deadlifts and back squats and their value vs their danger. I despise this argument and as with most issues in health and fitness, I don't think there needs to be a discussion. The answer to nearly all exercise science and nutrition questions is, "It depends." In this episode, I will give you all the most relevant arguments on both sides and try to wrap them up nicely. Please enjoy -The pod I did for 1st Optimal with Coach Eli Coffey https://youtu.be/gZJe2mh4Mm0?si=cX5ipLmuXLv0eJe8 -Do me a favor and like/subscribe so that I can be happy. -If you're interested in more detailed assistance, my patreon is here for you patreon.com/user?u=2666345 -Get the world's best training program right here. https://marketplace.trainheroic.com/workout-plan/program/catherwood-program-1729105989

Have you ever wondered if squats are really the holy grail exercise that everyone makes them out to be? In this Fitness Friday bonus episode, I talk with Kris Gethin as he reveals why he thinks squats are actually the most overrated exercise. We dive into powerful tips for pushing through a weight loss plateau and shedding those stubborn last 5 pounds. We even get into more of Kris' contrarian training wisdom and expert insights on everything from cardio and hunger to the most underrated exercises you should be doing.  Kris Gethin, a renowned transformation expert and entrepreneur, has revolutionized the fitness industry with his no-nonsense, results-driven approach to bodybuilding and coaching. As the founder of Unmatched Supps and former CEO of Kaged Muscle, he has established himself as a pioneering force in the supplement industry while developing the innovative DTP (Dramatic Transformation Principle) training method. Through his podcast, he shares evidence-based fitness insights with a global audience, drawing from his extensive experience coaching elite athletes and celebrities. What we discuss:  Kris' strategies for losing the last 5 pounds, including refeed days with healthy carbs Why Kris believes squats are overrated and not essential for building leg size How body mechanics influence which exercises are optimal for an individual Tips to curb hunger after cardio The mental aspects of dieting, such as distraction techniques and mindful eating The broader mental and physical health benefits of resistance training 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 Kris Gethin:  Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin  Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements

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Membership Specials HEREDownload The Swolenormous App HereMERCH - PapaSwolio.comWatch the full episodes here: Subscribe on RumbleSubmit A Question⁠ For The Show Use Code "GTTFG" to get 10% OFF ALL MERCH!Get On Papa Swolio's Email ListDownload The 7 Pillars Ebook Try A Swolega Class From Inside Swolenormous X Get Your Free $10 In Bitcoin   Questions? Email Us: Support@Swolenormous.com

Erin and Stanger get into a new Scandinavian study showing some exciting news for squats and glucose management and weigh in on the reality of doing squats in your office!See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.