Podcasts about Tabata

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Tabatha Jones spent 20 years in the corporate world which she joined right out of high school. Soon after beginning work in a call center she began to discover her own leadership skills and began forging her own path in the corporate environment. Tabatha found that she could empower others to be better than they thought by providing a natural, honest and positive leadership style.   As Tabatha describes, she learned how to communicate and help connect the C Suite leaders in companies to those they lead. She learned to be a positive conduit to help all parts of companies where she served to learn and grow. She tells us stories about how she thrived as a leader and how she created positive change wherever she worked. She provides us with some really good leadership tips.   While Tabatha says her programs today are mainly to help women who more often do not have the confidence to lead, she states emphatically that her teachings do help men as well and she has male clients to prove it.   As Tabatha says, while she was a corporate leader for many years, she also used that time to coach and help others to learn leadership skills. Seven years ago Tabatha decided to leave working for others to form her own coaching firm, Empowered Leadership Coaching, LLC. She helps people learn how they can positively grow and advance in their own careers.   I very much enjoyed this episode and found that Tabatha and I have a lot of leadership views in common. For example, we discuss trust and the need for real trust in work environments. She tells a story about a mistake she made as a leader and how she dealt with it to keep the trust of all persons involved. I think you have a lot to gain from Tabatha. At the end of this episode she tells us how to get a free eBook that provides invaluable lessons to help you in your own efforts to rise in the work world.       About the Guest:   Tabatha Jones is the CEO of Empowered Leadership Coaching, LLC, a Career Advancement & Leadership Coach, author, and keynote speaker based in the SF Bay Area, working with clients nationwide. With over 20 years of experience leading high-performing technical teams in Corporate America, she transitioned into coaching at the age of 50, driven by her passion for helping women break through career barriers and achieve leadership success. Tabatha specializes in working with ambitious Gen-X women who are ready to stop playing small and make the next years the most impactful of their careers. Through her personalized coaching programs, she empowers her clients to develop strategic career plans, build unshakable confidence, elevate their visibility, and secure significant promotions. Her clients, including leaders at companies like Comcast, Cisco, Abbvie, PG&E, and Tyson, have successfully climbed the corporate ladder, developed standout leadership skills, and positioned themselves as top candidates for advancement. As a sought-after keynote speaker, Tabatha inspires audiences with actionable insights on leadership, career advancement, and empowerment. She is also the author of Promotion Ready in 3 Months: The Women's Guide to Career Advancement, available on Amazon.   Ways to connect Tabatha:   Website: https://www.empowered-leader.com/   Connect with me on Linkedin: https://www.linkedin.com/in/tabatha-jones-4485854/   Grab a Free Resource: GenX Promotion Planning Assessment: https://www.empowered-leader.com/promotionassessment   Purchase a copy of my book on Amazon: https://a.co/d/gpoqjNw   About the Host:   Michael Hingson is a New York Times best-selling author, international lecturer, and Chief Vision Officer for accessiBe. Michael, blind since birth, survived the 9/11 attacks with the help of his guide dog Roselle. This story is the subject of his best-selling book, Thunder Dog.   Michael gives over 100 presentations around the world each year speaking to influential groups such as Exxon Mobile, AT&T, Federal Express, Scripps College, Rutgers University, Children's Hospital, and the American Red Cross just to name a few. He is Ambassador for the National Braille Literacy Campaign for the National Federation of the Blind and also serves as Ambassador for the American Humane Association's 2012 Hero Dog Awards.   https://michaelhingson.com https://www.facebook.com/michael.hingson.author.speaker/ https://twitter.com/mhingson https://www.youtube.com/user/mhingson https://www.linkedin.com/in/michaelhingson/   accessiBe Links https://accessibe.com/ https://www.youtube.com/c/accessiBe https://www.linkedin.com/company/accessibe/mycompany/   https://www.facebook.com/accessibe/       Thanks for listening!   Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below!   Subscribe to the podcast   If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can subscribe in your favorite podcast app. You can also support our podcast through our tip jar https://tips.pinecast.com/jar/unstoppable-mindset .   Leave us an Apple Podcasts review   Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts.       Transcription Notes:   Michael Hingson ** 00:00 Access Cast and accessiBe Initiative presents Unstoppable Mindset. The podcast where inclusion, diversity and the unexpected meet. Hi, I'm Michael Hingson, Chief Vision Officer for accessiBe and the author of the number one New York Times bestselling book, Thunder dog, the story of a blind man, his guide dog and the triumph of trust. Thanks for joining me on my podcast as we explore our own blinding fears of inclusion unacceptance and our resistance to change. We will discover the idea that no matter the situation, or the people we encounter, our own fears, and prejudices often are our strongest barriers to moving forward. The unstoppable mindset podcast is sponsored by accessiBe, that's a c c e s s i capital B e. Visit www.accessibe.com to learn how you can make your website accessible for persons with disabilities. And to help make the internet fully inclusive by the year 2025. Glad you dropped by we're happy to meet you and to have you here with us.   Michael Hingson ** 01:20 Well, hi everyone, and welcome to another edition, an exciting edition of unstoppable mindset where inclusion, diversity and the unexpected meet, and the unexpected is everything that doesn't have anything to do with inclusion or diversity, which is most things, according to my diversity friends, but that's okay, our guest today. How do I do this? Okay, I'll just be up front. As many of you know, I use a screen reader, which is a piece of software to verbalize whatever comes across the screen. And when my screen reader finds my guest today's name, it pronounces it Tabatha. Don't you like that? Of course, it's Tabitha, but Tabata, so, so Tabitha. Tabatha Jones, welcome you to unstoppable mindset. We're glad you're here.   Tabatha Jones ** 02:09 Oh, thank you so much for having me here. And Tabatha sounds fairly International, and maybe I'll take it, yeah,   Michael Hingson ** 02:16 well, you can have it. It's yours. I don't think that the screen reader will mind a whole lot. But But what we're glad you're here now. I met Tabitha, as I have mentioned in the past with others, through an event that I attend, pada palooza. And Tabitha and I were both at the most recent pot of palooza. So what took you there? Are you starting a podcast, or are you just wanting to be interviewed by podcasters, or do you already have a podcast and you've done 1000s of episodes already?   Tabatha Jones ** 02:46 Well, I haven't done 1000s of episodes. I'm a fairly new podcaster. I've launched my own it's called the Gen X, free mix life, laughs and next acts. I think we're at about Episode 11. I was actually really interested in joining pada palusa to meet other podcasters. Here's some success stories and learn some great tips and tricks as I'm continuing to build mine out and and engage my audience well. So if there's   Michael Hingson ** 03:11 any way I can help, you, just need to shout out and glad to do it. And if you ever need a guest, and if I can fit the mold, I'm also glad to do that. It's always fun to to be a guest. When people want to come on unstoppable mindset, and I discover that they have a podcast, I always tell them, Well, you know, and many of them say, Well, do you charge for guests? And I say, Yes, I do. The charges you have to let me be a guest on your podcast, or if I go on to their podcast. I say I charge for that, and the charges that you have to come on my cop podcast to be a guest. So it works out.   Tabatha Jones ** 03:47 It's a fantastic tip. I'm taking that down and definitely having you on the podcast. Oh my gosh, yeah, that'd be fun.   Michael Hingson ** 03:53 Well, it it is cute. Actually, last week of a couple in Australia, a couple people emailed me and they they want to come on unstoppable mindset. And I was glad to do that. And they said, you know, but, but what's your charge? And I said, Well, I know you have a podcast. I have to be on yours. They said, Oh, we can, we can pay that. So it's fine. It is. You know, podcasting is so, so much fun. I did radio for years at the University of California at Irvine, and I like radio. Radio is a wonderful thing, but you're more structured because you have a limited amount of time. You've got to do certain things, you've got commercials you got to do, and sponsors that you have to satisfy, and some of that can happen with the podcast, but it's still not nearly as rigid, which makes it a lot of fun.   Tabatha Jones ** 04:45 Yeah, absolutely. And there's so much variety out there. One of the coolest things for me about starting a podcast is it's led me to so many other podcast shows that I had never listened to before, yours included. So now I think I'm following maybe. 30 to 40 different shows that I hadn't heard of until very recently, I'd say, probably the last six to eight months, and I'm loving it. I learned something new every single day. I learned something about someone's experience that leads me to check more into what they've shared. And it's really been fun. It's been a much more fun adventure for me than the social media that I was kind of, kind of dabbling in a little bit, but podcasts, it's just so much more personal and fun. It   Michael Hingson ** 05:27 is. It's much more connectional. And social media is just so impersonal, and people spend so much time doing it, and I'm amazed at some of the people who spend so many hours on it. I could, I don't do a lot of stuff on social media. I will post things occasionally, and I'm amazed at how fast some people, as soon as they as soon as I post, within minutes, they're responding to it. And I'm going, how do you do that? But anyway, it's people focus on that. But it's so impersonal compared to doing things like podcasting, because you do get to know people. You get to learn about people. And as I tell people constantly, if I'm not learning at least as much as anybody else who listens to this podcast, then I'm not doing my job well, which is kind of the way I look at it. And I always like to learn things from everyone who comes on and who I get to interact with because of the podcast.   Tabatha Jones ** 06:21 Yeah, so much fun. It is. You know, one of the things when we met that really connected me to you was just your story and sharing your author journey on top of it. So, yeah, you're kind of stuck with me in your fan club for a little bit following   Michael Hingson ** 06:40 you Well, thank you. And it is, it is fun to do that and following you back. It's, it's a lot of fun. And as I said, I enjoy getting to know people and connecting and learning which is cool, and to introduce you a little bit more to people, and I'll get to letting you do some of that too. But Tabitha is the CEO of empowered leadership coaching LLC, which is obviously a coaching organization, and you started doing that when you were 50. Of course I could, I could, circuitously get to and and how long ago was that, which would then tell us your age, but I won't that's   Tabatha Jones ** 07:25 all right. As a career advancement coach, I tell people all the time, don't put those long dates on your resume. People will start guessing your age, and then we've got another whole situation. I think the good thing with coaching is age and experience go together, and people see that a little bit differently, which has been fun. Yeah, I left it, you know, corporate at 50, and started my own business. I had been doing it on the side, but now I get to do it every day, and it's so   Michael Hingson ** 07:50 much fun. Well, seriously, how long have you been doing it?   Tabatha Jones ** 07:54 You know, for officially. Oh, I gotta do math. 2017. Is when I started. So,   Michael Hingson ** 08:01 oh, okay, well, there you go. So, 10 years, okay, yeah, and then   Tabatha Jones ** 08:04 I had been doing it as part of my job for more than 20 years. So as a leader in corporate, more than 20 years of coaching experience came from that sure   Michael Hingson ** 08:13 when you've got seven years of official long term, real life, constant experience, which is, which is great too. Well, tell us about the early Tabitha growing up and some of those kinds of things that would get us to know you better.   Tabatha Jones ** 08:28 Well, I grew up in a little town called Livermore. It's not so little anymore out here in California, in the East Bay, I am the oldest of four, and you   Michael Hingson ** 08:37 were never irradiated by the the accelerators, or any of the things that Livermore Labs.   Tabatha Jones ** 08:41 No, there was so much Hush, hush, secret stuff going on out there. But, you know, it was always very cool. They had a swimming pool you could go swim at. I think it was 75 cents to go swim for the whole day at the pool. And, you know, as a grown up, I'm all, should we really have been swimming there? I don't   Michael Hingson ** 08:58 know. Oh, it was safe. Well, it was absolutely Were you ever there after dark? No, so you don't know whether anything glowed in the dark or not. So you didn't probably you were safe.   Tabatha Jones ** 09:07 Probably safe. Yeah, nope. Genetics kids, when the street lights came on, we went home.   Michael Hingson ** 09:11 There you go. But anyway, so Livermore, yeah,   Tabatha Jones ** 09:15 Livermore, and then let's see. So I finished high school. Didn't really know what I was going to do. I stuck a little toe in the telecommunications industry at AT and T and got a job there right out of high school, answering phones and learning all kinds of great things. Did a lot of growing up in that space. Gosh, it was a it was an interesting journey. I actually was sitting in a call center taking phone calls during the 1989 earthquake, which, oh, boy, you may remember, right? I know I was training somebody, and I just looked at the person. I said, we're gonna hang up and go under the desk. That's what we're doing. And that was the day before my birthday. So I got my birthday off that year, which. You know, as they planned   10:00 out very well,   Tabatha Jones ** 10:02 yeah. But terrible, terrible, tragic earthquake, unfortunately. But, you know, I do just kind of try to make a little lighter of it with that. You know, the birthday off, but it is. It was an interesting time, for sure. I lived   Michael Hingson ** 10:16 in Vista, California at the time. Well, actually, I take it back. I lived in Mission Viejo. We hadn't moved to VISTA yet, although I had a job in Carlsbad, and I remember coming out to get on a bus to go from Carlsbad back up to Mission Viejo. And I was going to listen to the World Series, and it wasn't on, and it took me about 15 minutes before, I finally found a radio station that announced that there had been an earthquake. And then we got home, and then we started. We just Karen was was at home, and we just started watching it on TV, and they had all the the live shots and all that, and the freeway collapse and so on. It was, needless to say, quite the event. Karen and I survived. We were in, not married yet in, well, 19, whatever that would have been, 69 or 70 or 71 the Sylmar quake. I don't think it was in 74 I think it was earlier than that. But there was a big earthquake up in Sylmar, and we felt it at UC Irvine, and then we had the Whittier Narrows and Northridge quakes, so we felt those as well. But yeah, that had to be pretty rough in 89 for all of you up there.   Tabatha Jones ** 11:38 Yeah, it was pretty, pretty interesting. You know, from that point, you know, I just was training somebody as I as I mentioned, and, you know, we, we took that next day and couple of days kind of getting things together, working through the call center, handling a lot of emergency calls and things that were going on. And I'd say that's probably the first time I felt that call to leadership, you know, and realized I wanted to do more than being a call center, answering phones. There's nothing wrong with that, but for me, it wasn't the end all. And I started working on mapping out, how am I going to build my career here? Managed to advance a couple of times, and then went through a major layoff. So AT and T we all know, went through a lot of change over the years, but in the 80s and early 90s, there was a lot. So I did a couple of different things in between, and then one day, I walked into what was the Viacom cable office and decided I'm going to apply for a job here. It's just six months for experience, and we'll see where it goes. I fell in love with the cable industry. As weird as it sounds, I loved it, so I worked up really quickly into a lead role, and then started shifting into technology, which is where I spent most of my career, leading those technical teams and just really loving it. But yeah, yeah, that's kind of the journey from the early life into the career side of things. But   Michael Hingson ** 13:05 what kind of things did you do in as a leader for Viacom?   Tabatha Jones ** 13:09 So Viacom was where you in, went through. So I was in the call center. Initially became a lead there, moved into credit and collections and learned everything there was to learn there. It wasn't really my jam, but it was a great place to be. And then I moved into the Information Services Department, and you probably remember this back in the day of punching down phone lines in the little box, in different I don't know if you ever did that, but yeah, soldering cat five lines, crawling under desk, climbing up ladders, doing all those things. So that was early. It days before the internet. Still, I think crazy to say,   Michael Hingson ** 13:48 so did you do that? Or did you lead people who did that? So I   Tabatha Jones ** 13:52 did that early on. I learned everything I could in that department. I learned how to print reports. I knew learned how to compile data. I learned how to code the billing system, moved into project management from there, still on the information services side, and led some really huge projects through that time. We went through three companies. We landed at Comcast. That was where I was for the longest, but never really left, you know, my role, and just fell in love with the technology, because it changes all the time. It's never the same day twice. I loved working with technical people, and learned really quickly that one of my gifts was being able to translate between the Technical Suite and the C suite. So taking those great ideas and going and securing the budget or coming in with here's what the leadership team is thinking. Here's how I think we can do it. What are your thoughts and being able to translate and move things forward really fast. That's where I joined the leadership team and stayed, and I loved it. Climbing the ladder at Comcast was a lot of fun for me. Yeah. Do   Michael Hingson ** 15:00 you think that really taking the time to get that technical knowledge and learn those various jobs, even though you necessarily didn't do them all the time, but learning how to do those jobs? Do you think that was a valuable thing for you, looking back on it now,   Tabatha Jones ** 15:19 yeah, I do in some ways. And I spoke at a women in telecom sorry, it's women in tech and telecom seminar a few years back. And one of the things that we know is women don't advance as quickly into technical leadership roles, and being able to say in that room, leadership is not a technical skill. Just let the light bulbs off for people, because we hold ourselves back. And it's not just women, but it definitely happens in the female space, where we will hold ourselves back. Oh, I'm not technical enough, oh, I don't know enough. Oh, I can't code Python. It. It doesn't always matter for me, having the basis helped because I understood the work the team was doing. I understood quicker ways to do things. I had done them myself the hard way, but it gave me a little bit more, I'd say, street cred with the team, not that they ever expected me to code a macro or build an automation program, but because I could come and speak to them in a language that made sense, then they could go build the thing and do their jobs. So I do think it helped. It helped give me really great insight to what could be and let us really drive innovation quickly, which was super fun. I   Michael Hingson ** 16:41 agree with you on that I felt in everything that I did as a as a leader, working in a variety of different kinds of roles, I felt it necessary to learn the things that the people who worked for me and with me did because at least I could then articulate them. I could talk about them. I didn't necessarily have to do them all the time, and there were some things that I wasn't going to be able to do, for example, for four years or three and a half years, four I owned a company that sold PC based CAD systems to architects, computer aided design systems, for those who don't know, to architects and engineers and so on. And they were some of the early PC based CAD systems. We started in 1985 doing that. And needless to say, that was and and still is very much a highly graphic environment. And that isn't something that I'm going to be able to sit down in front of a computer terminal and do, because the technology, even today, doesn't exist to describe all of that information for me, so that I have access to it as quickly and as efficiently as a person who can see but even though I wouldn't be able to run a CAD system, I knew how to do it. So I could then sit down with an architect in front of a machine and ask them what they wanted to do, and then described them what they needed to do to make it happen. So I actually made them part of the process of showing themselves how the cast system worked by them actually working it. Now I also have people who work for me, but I did know how to do that, and I think that was extremely important. And I've always felt that having that knowledge is is helpful. I do tend to be very technical. I've got a master's degree in physics and so on. And I I think that having that technical knowledge is kind of part of the way I operate, which is fine, but still, I think that having that technical knowledge, really, even if it's only to be able to talk about it at the right times, was a very helpful thing and made me a better leader.   Tabatha Jones ** 18:59 Yeah, absolutely would agree with that, and understanding just the basics of what can and can't be done, or, you know, what my limitations were, and being vulnerable with going back to my team and saying, This is as far as I know how to take it. I need you to walk me through what the next steps are, or what your ideas are, or what your thoughts are. And I had a wonderful team. I'd say one of the benefits of not being the most technical person on the team is then I'm not seen as someone who's micromanaging. I'm not seen as someone who has all the answers. And for my teams, that worked out great because they loved showing their innovation. They loved showing ideas and bringing new technology, tools and things to the forefront, which made it a lot more fun for them, too. And I'd say one of the coolest things I did with my team was I was given, you know, in corporate world, you're sometimes gifted new responsibilities, and one of the new responsibilities. I was gifted with, was creating a quality control team, and this team was going to validate all of the data that the Information Services coding team was developing in the billing system. And it was needed the error rate, I mean, the accuracy rate, rather, was only about 70 ish percent. Wow. So it needed to change. It was impacting our frontline, impacting our techs. It was causing revenue gaps, right, customer experience problems. The vision that was given to me is we want you to hire three people, and they're going to manually validate this data all day long, and me being a hybrid technical people person said, Hold the phone. We're not doing that. So I went and hired someone who was an expert at SQL and Tableau. We then hired someone who was an expert at Quality Assurance, because that's what she had been doing in the call center, was validating orders and making sure the billing their statements were going out correct. So she had the manual aspect. And then we hired a third person who wasn't quite as technical as the first, but definitely a really good balance between the two and between the three of them and their ideas and their skills, and then my abilities as a leader to guide them through. You know, this is what we need. This is the vision. This is the budget, this is the the outcome that we want to get to. We were able to build something that was automated, that drove accuracy up to 98.1% Wow, and it's probably better today, but it's just because that the ability to see people who can bring in the best parts of their knowledge and then work together to build something. That's what helps technology advance so much faster.   Michael Hingson ** 21:44 Yeah, but it's but it's important to be able to do that. And you you learn to have the vision, or innately, you have the vision to to bring that about. And it sounds to me like all of the people that that you were leading really respected you, because you were, first of all, you were not a threat to them, and you clearly showed an interest in what they did, and you loved to hear them talk about it, because that taught you things that you didn't know   Tabatha Jones ** 22:17 exactly, oh my gosh, and they were great about what I'd say is dumbing things down. I'd sit there sometimes and would be listening to somebody, an analyst, who was excited and explaining all these great things they were doing. And finally, my face would say, okay, hold the phone. We need to step back just a teeny bit. I needed to bring it down, maybe just a little bit more. And once I got it, then everybody would be just jazzed and so excited and out to share, and, you know, made sure that they were getting to do part of the presenting when it went to higher levels, so that they could get credit and feel that value, which is so, so critical to help, you know, just boost that morale and keep inspiring people.   Michael Hingson ** 22:53 The other part of that, though, is you are also teaching them some probably sorely needed communication skills, because they're used to just talking very technical, and they're used to just talking to each other, and everybody gets it right away. But the reality is that I would think that they came to realize, well, maybe we need to present it in a little bit different way, because not everybody looks at it the way we do   Tabatha Jones ** 23:21 exactly that's where a lot of coaching came in and helping people work together better in the communication space, and then bringing it forward in a way that people understood. We did a really cool program. It was called insights. It exists out there, and there are people who are certified to administer it, but it basically is a personality assessment based on colors. So red, yellow, blue, green, and blue is generally your very technical, more introverted detail specific people. The Office of that is yellow, and I am very high yellow, which is your, include me. Bring me in. Let's have a party. Let's talk about it. So it was good for me, because it caused me to bring that yellow energy down a bit, which kept the, you know, the conversations going and the conversations open, and they learned to elevate that yellow energy a little bit so we could meet in the middle really well. And some of them had different, you know, red or green in there. But it was really interesting to be leading a team with such opposite energy. From that perspective,   Michael Hingson ** 24:27 did you ever find people who just resisted learning to meet in the middle or learning to do some of the things that you really wanted them to do, and they just didn't want to do that at all?   Tabatha Jones ** 24:41 Oh yes, yes, there were a couple, and that required more coaching, right? So one who had been used to working in a very specific way before we were reorganized and he was moved under me, it took multiple times and finally, a mild threat to. Get him to come forward and come on board with the new process, because sometimes it's really easy to stick in doing things the old way. He had been doing it for 1520, years. And I joke when I say threats. I don't threaten people, but you know, it was kind of a I need you to come up with the rest of the team. Here's what you're doing and how it's impacting the team, and even though it feels like it's making your customer happy in the long run, it's not because they're going to have to work with other people, and we need to make sure that they understand that this has changed, and then another who was more my way or the highway, and that took, you know, again, a bit of coaching. So his leader worked for me, and so his leader and I would come up with different plans and different strategies to put him in positions where he had to stay a little bit more quiet and let the team members bring forward their ideas. And rather than him jumping to a no, it was, we want you to start asking these three questions, and, you know, whatever the questions were to get the conversation going, and then the light bulb started going off for him. Like, wow. Some of these individuals have definitely had different training on, you know, whatever type of technology it is that makes perfect sense. What if we combine this so he was able to actually help us bring out the best in everyone, once he took that step back and really started listening and getting a bit more curious.   Michael Hingson ** 26:30 Well, that that's, you know, of course, a wonderful skill to have, because people need to recognize that not everybody is where they are   Tabatha Jones ** 26:42 exactly. It's true. And you know, I kind of think back when we were talking about the leadership aspect and leading technical teams, I coach a lot of people on interview skills and helping them present their best selves for the job that they're interviewing for. And one thing that seems to be a habit for people who are very technical and are also leaders is deferring so much their technical skills, and it's good, but you've got to have that balance. When you're applying for a leadership role, what happens that is very disappointing, is they'll be told, Well, we're not really seeing your leadership skills or your leadership qualities or not feeling like you're a good fit with this team. Usually, when a company is hiring a technical people leader, they want to know you can lead people, because not everybody can do both,   Michael Hingson ** 27:40 right, or they haven't learned how to   Tabatha Jones ** 27:43 right. It's true. Not everybody wants to. Sometimes they think they do because it's the next logical step, but sometimes people are just really happy being hands on others. To your point, you can learn. You can step into maybe a lead role, and start learning how to let go of some things and and get more comfortable with not being the smartest person in the room, because once you're the leader, you've got to have that balance and, and it's a learning a learning curve, for sure,   Michael Hingson ** 28:09 yeah. And unfortunately, there are way too many people, certainly, a lot of them are technical who think they're the smartest person in the room, whether they are not, and then some of them are. But still, that's not always the solution to making things work, especially if you're working in a team.   Tabatha Jones ** 28:29 Absolutely, yeah, it's all about the team. And it can't be. They always say there's no me and team. But technically, if you rearrange the letters there, kind of is that's maybe snow i Maybe it's No, I in team. No, I in team.   Michael Hingson ** 28:43 Yeah, there's no i That's true. But you know, one of my favorite books I enjoy reading it often, is actually the Five Dysfunctions of a Team by Patrick Lencioni. Have you ever read that?   Tabatha Jones ** 28:55 I have not read that. I am aware of it. I have not bought it yet. It's a   Michael Hingson ** 29:00 short book, relatively speaking, but it's great because it really puts teamwork in perspective, and it really defines what should happen in a well functioning team, including the fact that members of the team can hold each other accountable when the team is comfortable with each other. And then, of course, it's all the team leader who has to really bring people together and meld the team into a cohesive working group. But the good team leaders can do that and understand what their role has to be in getting everybody to operate at peak performance.   Tabatha Jones ** 29:39 Love that. I will get that back on my list. Radical candor is kind of similar, as far as you know, being able to say what needs to be said and feeling like you're in a safe space to say it. Yeah, that's one of the things that I always found a little, I guess, frightening as a leader, is when I would talk to another leader and say, What feedback have you given this person? Well. Feedback is so negative, like no feedback given with love is there with the intention of helping the person grow and do better and understand what they're doing really well so they can keep doing that. So yeah, being able to let the team members or ask the team members hold each other accountable, be honest with each other, this isn't about feelings. This is about respect, and sometimes it's a hard conversation. It's really crunchy and uncomfortable. But once it happens, the trust that is built is it's unstoppable, well,   Michael Hingson ** 30:30 but feedback can also be a very positive thing. And it can be that you're doing a great job. Here's what you're doing. It isn't necessarily but you're not doing this right? It, it can be exactly a very positive thing. And there, there are certainly times that we all like to get that as well.   Tabatha Jones ** 30:47 Absolutely feedback is my favorite F word. I always say it is just, it's so important. And I've worked with people who have said, you know, I can't get feedback from my boss. I said, Well, what do you mean? And they said, Well, he All he says is just, you're doing a good job. Keep doing that. Yeah. Well, what specifically am i doing that's a good job. So feedback in itself is a skill, both giving it in a positive way and giving it in a constructive way. But all feedback is good when it's given with the right intention and it's given with, you know, just honesty and love. And   Michael Hingson ** 31:20 there's a skill in receiving feedback too and recognizing if you trust the feedback, the feeder backer, if you trust the person giving you the feedback, then you know that they're not out to get you. Yeah. And that's part of it is breaking through the usual shell that most of us probably a build up. Well, that person has some sort of alternative agenda they're out to get me. And that isn't always the case. And, oh, absolutely, unfortunately, sometimes it is, but it doesn't necessarily mean it always is. Yeah, I agree.   Tabatha Jones ** 31:54 You know, if you think back to feedback that you've been given throughout your life, is there a piece of feedback that you were given that really changed the way you do things. Yeah,   Michael Hingson ** 32:06 I can think of some, and I think that most of us can, because the people giving us the feedback were concerned about trying to help and concerned to try to get us to hear what others in the world are are saying or thinking. And if we take that to heart, that can be a very positive thing.   Tabatha Jones ** 32:32 Yeah, absolutely. One of the biggest foundations for me as a leader is trust and trust with my team, both going both directions to them, from me and from them to to from me to them, and from them to me. So complete trust. It's so important. And you know, knowing that I've had employees come and give me feedback, and it doesn't matter what level I was at or what level they were at, once, I knew that they were comfortable giving me feedback. I knew our relationship was strong, yeah, and, you know, I've had people come and say, I didn't really like the way that you said that. It would have been more impactful if you had done this. I've had clients come and say, you know, when you said that, I really reflected on it. And maybe we're not in the same spot. So let me say this again and see if you can, you can address it a different way. Great. If we don't have trust, we're not going to go anywhere. So it's such an important piece of of building trust. In   Michael Hingson ** 33:26 my new book, live like a guide dog, true stories from a blind man and his dog about being brave, overcoming adversity and moving forward in faith. Long title, well at the end, the subtitle, but one of the things that I talk about is that I've learned a lot of lessons about dealing with fear and dealing with people from my dogs, because dogs do things differently than we do and don't have any near, anywhere near the stress that We do. For example, dogs are, I think, creatures that do love unconditionally, but they don't trust unconditionally. What dogs do, however, is that they tend to be less something is really hurt a dog. They tend to be more open to trust, and they want to build a trusting relationship with us if we're open to it, because they are, and when we recognize that and we truly build the trusting relationship, it's second to none. So then you've got the love part that is there, but the trusting part, it's a whole different story. And I know that when I start working with every guide dog and people say, Oh, how long does it take to really get used to a dog? My response is, it takes roughly a year. Because it takes a long time for both sides of the team to truly recognize and have enough confidence in the other that they have that trust that they need to have.   Tabatha Jones ** 34:59 Yeah. Dogs are so much better than people. I will tell you their behavior is so much better, but I get that and you know someone who adopted my last two dogs. One was three years old when I got her from the pound, and she lived to be 15, and my other one is she's eight. I got her when she was three from someone that was re homing her. But they do. They they teach you that I can love you, but I don't know that I trust you yet. I've got to build this up like I will lick you and throw a party when you come home, but don't be trying to pick me up yet. We're not there. Yeah. So, you know, I can imagine, with a guide dog, it's even more elevated, and I can't write to read your that book, because I just finished underdog. I did. I don't know why the name just went blank. I posted it on my Facebook and Instagram. I was so excited, but yeah, oh my gosh. I can't wait to read the new one. If you   Michael Hingson ** 35:48 get a chance with both of them, go review them at Amazon. So lovely. Get a we always appreciate reviews. So Amazon and Goodreads are the best places to go to go do reviews, and they're very helpful. But when you read, live like a guide dog, love to get your thoughts, and you're welcome to email me and love to chat about it as well. But you're right that there are so many things about dogs that really teach us a lot. One of my favorite things that I talk about a lot, and we deal with it and live like a guide dog is we, as people tend to what if everything to death. We What if everything well, what if this? What if that? And the reality is, most of the things that we're dealing with, what if about are things over which we have absolutely no control, and all we're doing is building up our own internal Sears, and we need to learn to get away from that. If we could just learn to focus on the things that we have control over and not worry about the rest. And of course, people will say, Well, but, but all this stuff is going on we gotta worry about. No, you don't. You can be aware of it without worrying about it. You can be aware of it without it interfering with your life. But you have control over that, but there are so many things in your life that you don't have control over. And my, my premier example of that, of course, is the World Trade Center. I am not convinced that all of the government departments working together would have been able to figure out what was happening and stop the attacks from half from occurring. But the result of that is, of course, that we had no control over the events occurring. What we absolutely have total control over is how we individually choose to deal with those events and how we choose to move forward.   Tabatha Jones ** 37:36 Yeah, absolutely, oh my gosh, it's so powerful and so true. And I'd say too with dogs is they don't let that little thing that bothered them four hours ago eat them up, or four days ago or four months ago. They don't generally hold a grudge unless something was pretty atrocious, where we will ruminate on a story or a conversation over and over and over again, sometimes it's just solved by a simple Hey, what did you mean when you said that? Or we'll just go and keep thinking about it and keep thinking about it. Dogs moved on. They're like, I've already had my snack in my walk, like we're good again. There's no grudge, there's no past concern, or I made a mistake this day. I'm never gonna cross that line again, because, you know, I did this thing, but humans are so are just wired so differently, just from, I'm sure, our life lessons and all the things that we've been through. But if we could live a little more like a dog, that would be kind of amazing. That guide dogs specifically,   Michael Hingson ** 38:35 I agree. And you know, the reality is that dogs do make mistakes, and one of the things that we learned to put it in terms of what we're talking about today, one of the things that we learn as guide dog handlers is how to give appropriate feedback, and that process has changed over the years, so now it's a much more positive process. We don't tend to yell at dogs, we don't tend to try to give sharp leash corrections, but rather, when they do it right, that's the time to truly reinforce it and say, what a good job you did it. And if you're training a dog to do a new thing or give them a new skill, reinforcing the time that they succeed is so much more powerful than ever saying you didn't do that right? And I think that's as true for humans as it is for dogs, but humans just don't tend to for all the reasons that you said, Trust like, like, maybe they should, but we always think that everybody has a hidden agenda, which is unfortunate, because we don't always necessarily have a hidden agenda. And even if we do, and if you feel like you can't trust me because you think I have a hidden agenda, you can always ask me about it, or you should, and that's something we just tend not to feel that much that we can do, because those aren't skills that we're taught when we're growing up.   Tabatha Jones ** 39:56 Yeah, it's very true, and you. Know when you mentioned the mistakes even thinking about that from a leadership perspective. When I first started leading in my last team, we had reorganized into a corporate structure, so I had new employees sitting across 40 some odd states. It was a big a big reorg, and I would be talking to people about different things. And I said, Well, why did you, you know, why did you do it this way? Oh, well, I realized I made a mistake, so I didn't want to get in trouble. So I thought if I went and I did this, then that would I'm like, wait a minute, stop. Let's let's pause, let's go back to get in trouble. Tell me about that. And I would hear, and I heard it from multiple people across the team that there was such a level of fear over making a mistake. And I said, you know, you're not coming to work with somebody's heart transplant in an ice chest, like, if you make a mistake, nobody's gonna die. Yeah, somebody's gonna get a little maybe mad because we're gonna hit a little bit of a revenue hiccup, or maybe have to send an apology notice to some customers that have a mistake on their bill. But nothing's that big that we can't learn from it, fix it correctly and make sure it doesn't happen again. And that was a huge shift, and that's something you know, where a dog will make a mistake they get through the correction to your point, positive reinforcement. We've got jerky treats, kind of redirect. If people only could take a jerky treat, that'd be great, but they don't. But you know, when a mistake happens, teaching people, teaching our kids, like it's okay to make a mistake, but let's talk about what we learned from it. Make a plan to do better, and figure out how we just don't let that happen again, and then if it happens again, okay, let's have a different conversation. What? What did you notice? Did we miss something in the process? Less last time? Let's fix that, and then let's take the next steps forward, and let's go back and present to the team how we can improve this process and what we've learned from this mistake, like we can make it positive and as leaders, we can help our employees go faster. We can help our dogs learn faster. Can help our kids learn faster by just being a leader and managing mistakes correctly.   Michael Hingson ** 42:06 How do we get that process kind of more into the mainstream of society? How do we get people to recognize that it's okay when you make a mistake, we'll fix it and really give them and teach people to give the positive reinforcement that we need to do. Because I think it's, it's very true. We don't teach it.   Tabatha Jones ** 42:27 We don't teach it. I feel like younger parents that I'm seeing, in some ways, are getting there, you know, I remember back in the day when we would accidentally break something, or, you know, be roughhousing a little, and the glass would get knocked off the counter, and it was a huge thing, right? You're going to clean it up. You're going to go to your room. You're going to stop playing around in the house. And, you know, with my son, I know when He would break something and be like, Hey, let's clean this up. I need you to be more careful. You know, it's not you need to go sit in your room. You made a mistake. It's okay. And I see the difference in myself. Still, when I make a mistake, I beat myself up when he makes a mistake, he cleans it up and moves forward. So it's definitely happening through parenting and the way that we handle it as parents. We have that great opportunity as leaders once adults are full grown and in the workforce and still have those tendencies of fear and oh my gosh, I need to cover it up, teaching them, I had a situation where I made a mistake, shocking. I know I made a mistake, just kidding. I do it all the time, but I had made a mistake with some data that I collected from my team, I'd had individual skip level meetings, and decided kept all the notes in a spreadsheet, and I had told the team as I spoke with them. Whatever you tell me, it's in confidence. I'm taking themes of the conversation and I'll present it back to your leaders. They're not going to have names. We're not going to know who said what. That's not what this is about. It's about me helping drive improvements through my leadership team so that it's better for you. And they were really open, and it was amazing. It was such a gift to have that trust from the team. Well, I went and took my compilations, put all my notes together on a spreadsheet, sent it to my leadership team, and never took off the original notes. And I was like, shoot, now, what do I do? So I asked a peer. I said, Hey, this is what I did. What would you do? And she said, Well, I would tell my leaders, they need to be leaders, and they need to keep it confidential. And I was like, oh, not good enough. I'm not doing that. So I thought about it, yeah. And I said, You know what? This is a teachable moment. This is the opportunity I've been given to practice what I preach. So I pulled my entire team, 50 some odd people on the phone, on a teams call. So we were on camera, and I said, I need to talk to you about something. And I said, I made a mistake, and because of that mistake, I have let you down, and I've broken my word. And I explained what I did. I explained, you know, I got really excited by the information, because I saw things we could do, which then led me to moving way too fast, and I completely sent your comment. Comments with your names to your leaders, and I apologize. And going forward, when I take data and information from you, I will be learning from this mistake. I will keep two separate spreadsheets. I will not be, you know, just adding to the individual spreadsheet, I will quality control, check it before I send it out, and I will make sure that I do better. And I just ask that you forget me. On this one, I got so many texts and emails and instant messages that just said, Thank you so much, and someone that said, thank you, it helps to see that a leader owned up to a mistake, and I'm like, that's that was a teachable moment so nobody died. I didn't lose a heart. I broke a little confidence and a little trust. But we can fix things, and that's how,   Michael Hingson ** 45:46 yeah, and, and that makes a lot of sense, and we, we just tend to, oftentimes do knee jerk reactions. I was sitting here thinking about sometime after we moved to New Jersey in 1996 my wife and I were in our living room, and I don't remember what was going on. We were having a great time, and we each had, each had a glass of champagne, and my fourth guide dog, Lenny, was with us. And Lenny, like any good lab has a tail that never stops. And Karen, I think it was Karen, I don't even remember, sure. I think it was. Had put her glass down on the coffee table, and tail hit glass, glass, which was crystal, went all over floor, hardwood floor, you know, and I can think of so many people who would blame the dog. And actually, I think Lenny blamed herself for a little while, and we kept saying it wasn't your fault we screwed up. And eventually, you know, she well within, within an hour, she was mostly Okay, but, but the bottom line is that she, she, she knew that something happened, but it wasn't her fault, and it is important to own up to to things and and as I said, I think it was Karen, because I think Karen said I should never have put my glass down, or I should have put it back further away from her tail, because she was So excited. You know those   Tabatha Jones ** 47:21 tails, lab tails are crazy things, yeah, oh my gosh, right, but Lenny didn't stop wagging her tail because of that little mistake, right? It's something that Karen was able to own up to. You two were able to clean it up, and then Lenny was able to go on and keep wagging her tail. Everyone's being more careful. Now,   Michael Hingson ** 47:39 what's really funny is that, because it was a hardwood floor and crystal, there were her pieces that we found days later, but   Tabatha Jones ** 47:47 really years later, oh my gosh. But   Michael Hingson ** 47:50 you know what Lenny was? Was, was a cutie, and Lenny was the, probably the most empathetic dog that I've ever had. We had a pastor, and we had who we had come to know, and we were at a party, and she was at this party, and she came up to us and she said, we let Lenny visit everybody, but we just let her loose. Um, Lenny is the most empathetic dog I've ever seen, because you let her loose. And she went to the person who was feeling the most pain first, and then she worked the rest of the room, and we're talking emotional pain, but Lenny could sense that and and she did. She went to the person who was hurting the most for whatever reason. And then after she felt she had done all she could with that person, then she went around to the rest of the room. Oh, what a wonderful experience that was. Yeah, I know, and we hadn't noticed it, but sharee told it to us, and we we realized it from then on, yeah, she's right. I   Tabatha Jones ** 48:52 always think that the companies that allow people to bring their dogs to work are probably the companies that have the highest performance and productivity. I can't prove this yet, but there is something about having a warm, fuzzy little Snuggler with a cold nose right next to you that makes such a difference. Yeah, like I said, you know, mine's by me all the time, but they're just so intuitive. They pick up on your moods. They pick up on what's going on when you've had a bad day, you know, when you're feeling unconfident. I've worked with people a lot on helping them build confidence. And she'll even come around like, Hey, why you down? Like, what's going on? Let's go play. Go play. And then, you know, they're always so excited when you just do the smallest things. It's like, you know what? All right, I am making somebody, somebody happy today. It's just not that, maybe that other person, or whatever it is. But, yeah, oh my gosh. What made   Michael Hingson ** 49:40 you decide? What Madeline just caused you to decide to go from working for other companies in the corporate world to starting your own coaching career full time.   Tabatha Jones ** 49:52 You know, I just love the coaching aspect, helping people who struggle to speak up for themselves or who. Struggle to recognize the value that they bring to the workplace or to the world in general, just really lights my fire. I work mostly with women in their 50s, mostly with women who are already leaders but feel a bit stuck, and help them just remember who they are. Help them remember you know you are a leader. This is how you can set yourself apart, and this is how we can start preparing for your next promotion. I wrote my book promotion ready in three months, the Women's Guide to career advancement, which was released in August. Just because the concerns were so similar, I thought, you know, I'm going to put these specific the specific framework together in a book so that women who maybe don't have time for coaching right now, or they don't have the means, for whatever reason, they can get that framework in this book and get started on setting themselves apart and rebuilding that confidence. And I just love it. I feel like we tend to play really small, especially after a simple mistake or a simple breach of trust or a simple someone said something, and it just really stuck in our head for whatever reason. So I want women to stop. I want them to start feeling more empowered and start going after those things that they want. Because I don't know if you've seen the movie The longest game. But one of the quotes is the, you know, the field isn't the golfing green. The field is the five inches between your ears. And that's life. It is a fact. It is whatever is going on in that space between your ears is what's going to tell you you can and it's going to tell you what you can't do. So we want to only five inches. They say five inches. I haven't actually measured mine either. I say it and I touch it every time, because I'm like, I don't know if it's really five inches. Maybe it's, maybe it's four and a half. I don't know. I've always prided myself on having, you know, a skinny forehead.   Michael Hingson ** 51:57 Well, you know, but, but it's interesting and and, of course, sort of on principle, just for fun. I'll ask, do you ever find that that men read it or that that you coach men as well? Do you find that there are men that will benefit, or choose to benefit from the same things that you're talking about with most women? Absolutely,   Tabatha Jones ** 52:15 I say I work mostly with women and a few lucky men, because there are men who don't feel as confident or who might be a little bit more of that quieter later, and the strategies in there are obvious. Is probably not the right word. But there are things that are really simple and easy to do, but so often overlooked. So for anyone who finds themselves really kind of hiding behind the keyboard, not getting out and about and working on their visibility and relationship building. There are a lot of great strategies for that. The worst thing to do is wait until the promotion opportunity posts to start getting out there and building your brand. It doesn't serve anyone, and it's going to keep you behind. So, yeah, absolutely, that's a great question. If you   Michael Hingson ** 53:05 want to be noticed, then you have to work at what you need to do to be noticed. And that is a an important skill to learn. And it is all about brand, which doesn't mean you're trying to be so calculating that you're trying to do in other people, it is all about doing the things that you need to do, both to learn and to be able to advance in a positive way.   Tabatha Jones ** 53:30 Yeah, exactly. And there are strategies just for even man, even managing your time, because that's so obvious to some of us who have been there, but to others, they'll allow their calendar to be blocked from 7am to 7pm with everyone else's priorities, and it's important to make yourself a priority so that you can start standing out before the job posts. And that's kind of the secret sauce. A lot of people, like I said, they wait until the job posts and they've just been working hard and then can't figure out why they're not getting ahead. So we want to start doing things, taking action every day before that position posts, one   Michael Hingson ** 54:09 of the things that that I do is on my calendar page, I have time blocked out every day and and people will say, Well, I want to schedule something, but this time isn't available, and this is the only time that I can do it. And what I tell people is I have the time blocked out so that I can do the things that I need to do or that I might want to do. And one of them is responding positively to the fact that you need a certain time to meet, and that time is in one of my block times, but I block times so that I have free time to do what needs to be done. So let's schedule it, and, you know, and I, and I find that that works really well, because it gives me the time to make choices and do the things that I want to do. And I think it's so important to be able to do that. So.   Tabatha Jones ** 55:00 Yeah, the calendar is key. I always say your calendar equals clarity equals confidence. I mean, it just it builds that confidence. What I see happen a lot in the corporate space is the calendar gets booked for again, everybody else's priorities, 7am to 7pm I will see someone sitting in a meeting, totally disengaged. And when I would say, What are you doing? And I ask clients now too, so how do you prepare for this meeting? Because almost always the answer is, oh, I have a big meeting coming up in a couple of hours, and I'm not ready yet. Like, well, why are you in this meeting? If that meeting matters so much, why are you here? Because you're hurting your brand here, looking disengaged, asking, Can you repeat that 72 times where you could have just sent a delegate, or you could have blocked that time to think and prepare, which is so important, the calendar blocks. I don't think I could live without them. They're critical, right? That's how we get things done. That's how we make sure we're focused on the right things. That's how I prepare for clients. I don't just get on and wing it, because that's not going to go well, yeah,   Michael Hingson ** 56:02 and that's why on, on unstoppable mindset. I asked people to send me some things because I want to appropriately prepare, because if, if I'm doing my job right, I learn all I can to be able to be involved in an intelligent conversation, and people have so many skills that I haven't learned or don't have, I get to use the information that they send to prepare and learn about some of those skills, which is part of why I say if I'm not learning at least as much as anyone else who is listening To the podcast, and I'm not doing my job right? Because it's so much fun to be able to explore and talk with people, and it's and it is so much fun. So I I appreciate exactly what you're saying. Well,   Tabatha Jones ** 56:53 thank you. Yeah, it's, it's a, I mean, tooting my own horn a little bit. It's a great book full of strategy. And if you just took it, take it and start implementing those small changes, you'll see a huge difference. And I say that you'll see it, but not only you, your leader will see and your team will see that you're making changes and and making a difference. So yeah, it's just that calendar is so helpful.   Michael Hingson ** 57:16 Life is is an adventure, as far as I'm concerned. And if we're not always learning we're not doing our job right exactly which is so important? Well, do you have any kind of last thoughts of things that you want people to to think about, as far as leadership or as far as moving forward in the corporate world, or or any of those kinds of things? Yeah,   Tabatha Jones ** 57:40 absolutely. And thank you so much for asking. I do want to tie it back to unstoppable mindset, because you are absolutely unstoppable. It's a matter of clearing those blocks, the things that are in your way, the things that are in that five inches, or whatever it really is between your ears that is getting in the way and telling you you can't do something. And I encourage you if you're struggling, if you want to get ahead, if you've had some bad experiences when trying to get ahead, connect with me on LinkedIn. You can find me at Tabitha Jones and D, H, A Jones, thank you. Yes, all A's, Tabata, Tabatha. You can call me what you want. Just spell it right so you can find me. But absolutely connect with me there, and let's talk about what's going on and see how we can help you start moving forward again. Absolutely, we'll share strategies to give at least a little bit of a boost and kind of start relieving some of the discomfort that may be going on, but kind of back to that point you are completely unstoppable. It's just about investing in yourself, and that may look like time, energy or financially, just to get yourself out of, out of where you're at and into that next thing.   Michael Hingson ** 58:52 What's your website? You must I assume you have a website. I   Tabatha Jones ** 58:55 do have a website. It is empowered. Dash leader.com, and if you go out there, I actually have a free gift. I've recently published an ebook which is a career confidence playbook for women over 50, and that also has some great strategies, as well as workbook and journaling pages to help you really flesh out those goals and start taking those small action steps,   Michael Hingson ** 59:21 and guys, the concepts are the same. So don't think it's just for women. Otherwise, learn nearly as much on this podcast as you   Tabatha Jones ** 59:29 should. That is true. That's very true. The color is a little purple and black. Don't let that send you anywhere. Just it's perfect. Come on in. Let's talk   Michael Hingson ** 59:39 colors. Don't bother me.   59:42 Outstanding.   Michael Hingson ** 59:44 Well, I want to thank you for being here. This has been really fun. I knew it was going to be, and it was every bit as fun and and informative as as I thought it would be. So I hope people will reach out to you on LinkedIn and go off and. Uh, go to the website as well. Get your free ebook. I'm going to go get it and and I really think that you've offered a lot of good insights that will be helpful for people. I hope all of you listening and watching out there agree. I'd love to hear your thoughts. Please email me. Let me know what you think of our episode today. You can email me at Michael M, I C H, A, E, L, H i at accessibe, A, C, C, E, S,

Sam Feltham  Sam Feltham has been in the health and fitness industry for over a decade. Starting out as a party coordinator at a sports centre he worked his way up to study at the European Institute of Fitness and qualified as a Master Personal Trainer.  After 5 years of running a fitness boot camp business with a successful podcast, Sam shifted his focus to improving public health by setting up and directing the registered charity, Public Health Collaboration (Charity no. 1171887). Whose mission is to empower people to achieve good metabolic health through sustainable lifestyle changes. Link to Show Notes on Website https://fabulouslyketo.com/podcast/235. Sam’s Top Tips However little exercise or physical activity that you can do – do it on a daily basis. Fit in a 4 minute TABATA strength training every day. Don't over think it, it doesn't need to be planned. Live life in a fun way Connect with Sam Feltham on social media https://x.com/PHCukorg https://www.facebook.com/PHCukorg https://www.instagram.com/PHCukorg https://www.youtube.com/PHCukorg https://www.linkedin.com/company/public-health-collaboration Website Details: https://phcukconference.org https://phcuk.org The Fabulously Keto Diet & Lifestyle Journal: A 12-week journal to support new habits – Jackie Fletcher If you have enjoyed listening to this episode – Leave us a review By leaving us a review on your favourite podcast platform, you help us to be found by others. Support Jackie Help Jackie make more episodes by supporting her. If you wish to support her we have various options from one off donations to becoming a Super Fabulously Keto Podcast Supporter with coaching and support. Check out this page for lots of different ways to support the podcast. https://fabulouslyketo.com/support Or You can find us on Patreon: https://www.patreon. com/FabulouslyKeto Connect with us on social media https://www.facebook.com/FabulouslyKeto https://www.instagram.com/FabulouslyKeto1 https://twitter.com/FabulouslyKeto https://www.youtube.com/@FabulouslyKeto Facebook Group: https://www.facebook.com/groups/FabulouslyKeto Music by Bob Collum Recommend a guest We would love to know if you have a favourite guest you would like us to interview. Let us know who you would like to hear of if you have a particular topic you would like us to cover. https://fabulouslyketo.com/recommend-a-guest We sometimes get a small commission on some of the links, this goes towards the costs of producing the podcast.

Frauen und die Börse, ein richtig heißes Thema, vor allem wenn wir schauen, was gerade an der Börse alles passiert. Vielleicht kurz vorab: Wer von meinen Hörerinnen ist denn bereits aktiv an der Börse? Gib mal ein kurzes Zeichen!!! Denn heute bin ich im Gespräch mit Jolanta Liesener, auch Jolli genannt. Und es wird LEKKER anders, denn wir reden heute über Finanzen & Börse. Ursprünglich ist sie nicht nur aus Litauen, sondern hat die Mutter eines wunderbaren Sohnes auch 17 Jahre als Dolmetscherin in fester Anstellung beim Land Niedersachsen gearbeitet. 2018 entschied sie sich für eine radikale Veränderung. Wurde erst Frau Hauptmann der Reserve, um als Sprachmittlerin am MINUSMA Auslandseinsätzen teilzunehmen. Und zugleich entdeckte sie das Thema Börse für sich : Erst ETFs, dann Aktien, dann Optionen und DAX Trading. Sie ist Investorin, Optionshändlerin, Traderin und neuerdings auch BörsencoachJ. Eben eine waschechte Börsianerin. In ihrer Freizeit tanzt sie gerne, macht Tabata, und liebt die Freiheit. Da haben wir also genug Themen zum unterhalten. Wir tauchen wir gesagt vor allem ein in das Thema Börse und wie da vorzugehen. Für alle Anfängerinnen und Fortgeschrittene! Wie ich in meinem Buch zu Frauen und Finanzen (From Blondy to Billionaire) schon geschrieben habe: Wir Frauen sollten selbstbewusst und selbstverantwortlich und eigenständig mit unseren Finanzen umgehen und selbst verdienen, verhandeln, Verantwortung übernehmen, sparen und investieren, für die Zukunft! Eine tolle Episode. Danke Jolli für die wichtigen Einblicke die du gewährst und für deine tolle Arbeit die du leistest!!! Auf das viele Frauen sich (finanziell eigenständig) angesprochen fühlen. Herzlichst Anouk

RERUN due to inability to record during the MidSouth last week. Enjoy this previously recorded episode from last season. Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this weeks episode we're talking left/right power imbalances, the basics of goal setting, and getting into some nuances of VO2max training. Today's show is also brought to you by Flow Formulas. We're already a third of the way through 2024 which means if you haven't already dialed in your nutrition plan for the season you'd better get on it stat. Head over to flowformulas.com today and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the coaches discuss topics related to cycling training and racing. They address questions about pedal stroke efficiency, power imbalances, setting goals for races, and VO2 max intervals. They provide insights and recommendations based on their experience as coaches and athletes.   Keywords cycling, training, racing, pedal stroke, power imbalance, goals, VO2 max intervals   Takeaways Having a power meter that measures both left and right power can help identify and address power imbalances in pedal stroke. For most athletes, a power imbalance of 48/52 or 52/48 is not a cause for concern. When setting goals for races, consider factors such as race distance, terrain, and competition level. Pacing strategies should be tailored to the specific race and individual capabilities. VO2 max intervals can be customized based on the type of rider and their specific energy system needs. Tabata-style workouts can be effective for improving VO2 max, but should be used strategically and not as the sole focus of training. Training plans should include a combination of race-specific intervals and general intensity workouts for optimal results. Consider individual factors such as fitness level, training history, and race goals when designing training plans. Experimentation and learning from mistakes are important for building race experience and improving performance.   Titles Setting Goals for Races Customizing VO2 Max Intervals   Sound Bites "What do you recommend to obtain a more even pedal stroke?" "It seems you're yearning for continuous lactate measurement." "How would you recommend her go about pacing for the first few races?"        

A deputada federal Tabata Amaral (PSB) fez um aceno público ao Frei Gilson, que se tornou alvode críticas da esquerda por suas pregações.  Em vídeo, a ex-candidata à Prefeitura de São Paulo disse que sabe "o bem que ele faz para tanta gente que o segue".  Felipe Moura Brasil e Duda Teixeira comentam: Papo Antagonista é o programa que explica e debate os principais acontecimentos do   dia com análises críticas e aprofundadas sobre a política brasileira e seus bastidores.     Apresentado por Felipe Moura Brasil, o programa traz contexto e opinião sobre os temas mais quentes da atualidade.     Com foco em jornalismo, eleições e debate, é um espaço essencial para quem busca informação de qualidade.     Ao vivo de segunda a sexta-feira às 18h.    Não perca nenhum episódio! Inscreva-se no canal e ative o sininho para receber   as notificações.     #PapoAntagonista    Chegou o plano para quem é Antagonista de carteirinha.    2 anos de assinatura do combo O Antagonista e Crusoé com um super desconto de 30% adicional* utilizando o voucher 10A-PROMO30.    Use o cupom 10A-PROMO30 e assine agora:   papo-antagonista (https://bit.ly/promo-2anos-papo)   (*) desconto de 30% aplicado sobre os valores promocionais vigentes do Combo anual.   Promoções não cumulativas com outras campanhas vigentes. Promoção limitada às primeiras 500 assinaturas. 

Marina, André e Tabata conversam sobre as investidas do Trump contra a ciência (em só 30 dias de governo!) Links e referências Tem até página na wikipedia sobre as interferências dele na ciência Politics v. science: How President Trump's war on science impacted public health and environmental regulation ending radical and wasteful government DEI programs […]

Subscriber-only episodeSend us a textTrapped in the barracks with nothing but your sweat and your buddies' snoring? Peaches has got your back to keep those gains while you're away at Basic Training. From death by burpees to Tabata torture, we'll push you through workouts that won't require more than a stopwatch and your last shred of dignity. If you're not into losing your fitness game while stuck on base, like, subscribe, check out our membership, leave a review, and consider becoming a member. Remember, it's not about the gear; it's about grinding out those reps, even if it's just between drill sergeant screams.Join this channel to get access to perks: HEREBuzzsprout Subscription page: HERECollabs:Ones Ready - OnesReady.com 18A Fitness - Promo Code: 1Ready ATACLete - Follow the URL (no promo code): ATACLeteCardoMax - Promo Code: ONESREADYDanger Close Apparel - Promo Code: ONESREADYDFND Apparel - Promo Code: ONESREADYHoist - Promo Code: ONESREADYKill Cliff - Pro...

A Revolução Tech Health: Como o Acessa Saúde Empodera Pacientes com Seus Próprios Dados | #podcast #empreendedorismo #podcastbrasil Tabata Polato é publicitária, especialista em inovação e fundadora da Acessa Saúde, uma HealthTech focada em empoderar os pacientes no controle de seus dados médicos. Com mais de uma década de experiência em UX, Design de Produtos e Serviços, Tabata já passou por gigantes como Itaú, Vivo e Bradesco antes de mergulhar no empreendedorismo. Neste vídeo, ela compartilha os desafios e oportunidades do mercado de tecnologia em saúde, explica como sua startup está impulsionando o conceito de Open Health no Brasil e revela insights sobre gestão de negócios, inovação e experiência do cliente.

Vi pratar om syskon- kärlek och bråk. Hur var Hannas och Elviras relation egentligen då de växte upp, hur många tävlingar har Jonnas 4 syskon sett och hur går det när Charlotte utmanar sin syster i Tabata, men naturligtvis kollar vi också in på Tandrevold-gate och publikens burop, nu med lite distans till händelserna. Vinterpasset produceras av Brand Studio, en del av Bonnier News i samarbete med Håkanson United.Vill du komma i kontakt med Vinterpasset skicka ett mail till hej@vinterpasset.se.

Bing bong bing bong! Det blir mestadels julhistorier i denna julspecial. Hulken, kristus, vindrutehissmotorer, älgar, smålänningar och allt annat som hör julen till. Har du ett skvaller som fler borde få höra? Maila det till kafferepetpod@gmail.comMissa inte vår månatliga systerpodd Cigarrummet. Bli prenumerant på www.underproduktion.se/cigarrummet11:24 - Krutkärringen17:51 - Tabata feat Eddie25:03 - Finns tomten på riktigt? 29:20 - Kenta på julfest38:30 - Hockeysmart42:00 - Paket från farmor45:00 - Julskinkan har rymt54:35 - Kristi kropp – bara för katoliker1:04:55 - Den nödställde i granen Hosted on Acast. See acast.com/privacy for more information.

Rafa Costa e Marcelo Porto conversam com Luciano Godoi e Marco Kalil sobre as edições das campanhas políticas de 2024.ApresentaçãoRafa Costa: instagram.com/rafacostaeditorMarcelo Porto: instagram.com/porto.softConvidadosLuciano Godoi: instagram.com/lucianogodoiMarco Kalil: instagram.com/kalilmarcoArtesDaniel Brito: instagram.com/dbritoEdiçãoRodrigo Rocha: instagram.com/editorfcxbrSala VIPhttps://apoia.se/saladeedicaoSeja você também um apoiador do Sala VIP, ganhe benefícios exclusivos e faça parte do nosso grupo do Telegram!Canal do Telegramhttps://t.me/saladeedicaoSiga o canal do Sala de Edição e fique por dentro das promoções, descontos dos patrocinadores, pesquisas e novidades sobre o podcast.Canais:www.saladeedicao.com.brinstagram.com/saladeedicaoyoutube.com/@saladeedicaoTelegram: t.me/saladeedicao

Ask: How does remembering the brevity of life add richness to Advent? Listen: “Come, Thou Long Expected Jesus” by Chris Tomlin https://open.spotify.com/track/772u0BD76oq8c4JqCLxpUH?si=5c9b8debddbc4ad4  Art: Nativity (1998), by Hiroshi Tabata   Devotional based on the work Shadow and Light: A Journey into Advent, by Tsh Oxenreider

Short on time but ready to sweat? In this episode, Coach E dives into Tabata training—a fast-paced, high-intensity workout that gets results in as little as 4 minutes. You'll learn how to structure a Tabata session, customize it to your fitness level, and incorporate it into your routine to achieve lasting results. Perfect for those looking to make the most of their workout time! Key Takeaways: • The science behind Tabata and its benefits. • A full-body Tabata workout plan. • Modifications to suit beginners and advanced athletes. For more expert tips and guidance, check out Coach E's B.E.T.T.E.R. Fitness Program and start building your strength and endurance today. Visit https;//www.ericdunston.com to learn more!

Nivå: A2-B1 Vi fortsätter på det läskiga temat och pratar om fobier. Vad är en fobi? Varför finns de? Vilka är de vanligaste fobierna? Hur blir man av med dem? För att ta del av New Year New Me-erbjudandet, klicka här och anmäl dig. Ett helt år av Language Gym ingår i priset, bara för nästa 2 personer som anmäler sig! I Language Gym kan du träna på att prata svenska varje dag med vårt unika koncept, läs mer här. Stöd podden och få transkript till avsnitten - bli patron för bara 5€ per månad – klicka här! ------------------- Instagram: swedish.linguist YouTube: Swedish Linguist Website: www.swedishlinguist.com Language Lock-in – Boot Camp Language Lock-in – Language Gym ------------------- Ett smakprov (sample) på transkriptet: Ja, då hälsar jag dig välkommen till Simple Swedish Podcast!   Och idag ska vi prata om fobier. Ja, för att senaste avsnittet handlade om läskiga saker, lite lagom inför halloween och ja, vi har ju fortfarande halloween-tider. Och ja, jag tänkte att det passar kanske bra att prata lite om mer saker som är relaterade till rädsla, och ja, sånt som folk är rädda för. Så jag tänkte vi ska prata om fobier, okej.   Först, som vanligt, ska jag tacka några patrons. Det är Kevin, Jamyle, Harry, Ollie, Dominika och Tabata. Tusen tack till er för att ni stödjer den här podden! Ja, för de som vill bli patrons, gå till Swedish linguist, nej inte Swedish Linguist, utan gå till www.patreon.com/swedishlinguist. Så där hittar ni transkript till alla avsnitt och om man är på 10-euro-nivån får man också uttalsövningar varje vecka för att förbättra sitt uttal på svenska.   Och man får också tillgång till min privata Discord-server där man kan prata med mig och de andra. Så då ska vi prata om fobier. Så först och främst, vad är en fobi? En fobi är en väldigt, väldigt kraftig rädsla som man har. Så man är inte bara lite rädd för någonting, utan man är väldigt, väldigt rädd för någonting. Eller att någonting ger en stora, starka känslor av obehag.   ....för att läsa hela transkriptet till detta och alla andra avsnitt, klicka här!

Hoje vamos explorar saúde metabólica e intervenções simples que podem fazer uma diferença gigante no seu estado de saúde, na queima de gordura e na sua capacidade de manter boa composição corporal, bom controle glicêmico e consequentemente uma grande melhora na sua saúde como um todo, e também na sua aparência física.. Por que o HIIT supera os exercícios de intensidade moderada para melhorar a saúde? Como apenas 10 repetições deste exercício são mais poderosas para melhorar a homeostase da glicose do que uma caminhada de 45 minutos? Diferentes Protocolos HIIT baseados em evidências científicas  como (Tabata, Wingate, 1 por 1 Noruegues 4x4) Como melhorar a regulação da glicose pós-prandial com "snacks de exercícios" Site do podcast https://isabelafortes.com.br/  instagram https://www.instagram.com/fortes_isabela/  Produção: Wepod

Após um primeiro turno com eventos repletos de ‘fatos novos' como cadeiradas, socos e agressões verbais, o debate da Globo, realizado na noite desta quinta-feira, 3, soou como uma espécie de evento anticlímax no último dia da campanha eleitoral no rádio e na televisão para a Prefeitura de São Paulo.Meio-dia em Brasília traz as principais informações da manhã e os debates que vão agitar o dia na capital federal e do mundo.  Apoie o jornalismo Vigilante: 10% de desconto para audiência do Meio-Dia em Brasília   https://bit.ly/meiodiaoa  Acompanhe O Antagonista no canal do WhatsApp.  Boletins diários, conteúdos exclusivos em vídeo e muito mais.   https://whatsapp.com/channel/0029Va2S...   Ouça O Antagonista | Crusoé quando quiser nos principais aplicativos de podcast.  Leia mais em www.oantagonista.com.br | www.crusoe.com.br 

We talk the best Z1 and Z2 ratios for the off season. We look at Training for unique races like the Triple T. We get into the best ways to attack ultra run training. We talk the loss of swim feel and the way to get back in the groove. Losing weight for performance or health? Time to upgrade your bike? Prepping for cold water swims. How to learn from under performing in your race. Plus a little MLB and Pete Rose. Topics: Z and Z2 training ratios for off season Finding a love of Z2 Is Z2 boring or just hard? Figure out your zones Tabata style workouts for long course racing Z2 Ramps Triple T - Train to be fatigue resistant Why is it so hard to pick up swimming after a break? Feel for the water, the pedals, and the ground How much should heavier athletes work on losing weight for racing? Hungry or thirsty? Not “trying” to lose weight Bike upgrade time?? 90k trail race training volume How to be ready for a cold water swim Dealing with under achieving in your race Blow ups as unreal expectations Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Meio-dia em Brasília traz as principais informações da manhã e os debates que vão agitar o dia na capital federal e do mundo.  Apoie o jornalismo Vigilante: 10% de desconto para audiência do Meio-Dia em Brasília   https://bit.ly/meiodiaoa  Acompanhe O Antagonista no canal do WhatsApp.  Boletins diários, conteúdos exclusivos em vídeo e muito mais.   https://whatsapp.com/channel/0029Va2S...   Ouça O Antagonista | Crusoé quando quiser nos principais aplicativos de podcast.  Leia mais em www.oantagonista.com.br | www.crusoe.com.br  

Durante o debate promovido nesta segunda-feira, 30, pela Folha de S.Paulo e pelo portal UOL, Pablo Marçal (PRTB) disse, em declaração direcionada à candidata Tabata Amaral (PSB), que “mulher não vota em mulher, mulher é inteligente”. A fala foi alvo de críticas dos adversários. “O esforço da Tabata é de parecer a mais sábia. Ela é a mais inteligente, só que a sabedoria dela é a mais baixa. Por quê? A sabedoria envolve a experiência. E o fato de ela ficar esbravejando, como se ela fosse a tia do colégio aqui entre nós, ela quer provar para você que é mulher. Ô Tabata, se mulher votasse em mulher, você ia ganhar no primeiro turno. A mulher não vota em mulher, mulher é inteligente”, afirmou o ex-coach. "Ele quer dizer que quem vota em mulher é burro e ignorante. Isso é escandaloso e exatamente o que ele pensa; isso mostra quem é o candidato. E não foi muito estratégico: o problema do Marçal é entre as mulheres. Ele vai bem entre eleitores jovens e masculinos e muito mal entre elas", diz Eliane.See omnystudio.com/listener for privacy information.

Durante o debate promovido nesta segunda-feira, 30, pela Folha de S.Paulo e pelo portal UOL, Pablo Marçal (PRTB) disse, em declaração direcionada à candidata Tabata Amaral (PSB), que “mulher não vota em mulher, mulher é inteligente”. A fala foi alvo de críticas dos adversários. “O esforço da Tabata é de parecer a mais sábia. Ela é a mais inteligente, só que a sabedoria dela é a mais baixa. Por quê? A sabedoria envolve a experiência. E o fato de ela ficar esbravejando, como se ela fosse a tia do colégio aqui entre nós, ela quer provar para você que é mulher. Ô Tabata, se mulher votasse em mulher, você ia ganhar no primeiro turno. A mulher não vota em mulher, mulher é inteligente”, afirmou o ex-coach. "Ele quer dizer que quem vota em mulher é burro e ignorante. Isso é escandaloso e exatamente o que ele pensa; isso mostra quem é o candidato. E não foi muito estratégico: o problema do Marçal é entre as mulheres. Ele vai bem entre eleitores jovens e masculinos e muito mal entre elas", diz Eliane.See omnystudio.com/listener for privacy information.

Giro Gre-Nal #569 - a situação de Tabata no Inter e a venda de ingressos para Grêmio x Flamengo by Rádio Gaúcha

O programa Os Pingos nos Is dessa sexta-feira (06) debateu a queda de avião em Vinhedo. CENIPA revela gelo em rota da Voepass. Reporte da FAB tem dados sobre andamento das investigações. Governo afirma que MST é tão importante quanto o agronegócio. Presidente Lula afirmou que problema dos produtores é ideológico. Paraná Pesquisas: Nunes, Marçal e Boulos estão empatados tecnicamente. Datena, Tabata e Marina Helena aparecem com índices abaixo de 9%. Escândalo na Esplanada dos Ministérios: Ministra confirma ter sido vítima de assédio de Silvio Almeida. Ministro dos Direitos Humanos recebeu acusações de abuso sexual. Pautas contra ministros e STF travadas: Bolsonaro critica Pacheco ‘vergonha em todos os aspectos', disse. Ex-presidente pede reunião da oposição para pressionar o Congresso. Silvio Almeida é demitido após denúncias de abuso. Ministro enfrentará investigação da PF. Após descoberta de túnel para fuga, polícia realiza mega transferência de criminosos no Rio de Janeiro. Cerca de 80 celulares foram apreendidos durante operação. Venezuela: Maduro rejeita reunião com governo brasileiro. Líder do regime venezuelano reprova postura ‘isenta' do Planalto. Crise de segurança pública: Jovem é morta por criminosos após roubo de celular. Mesmo obedecendo ordens dos bandidos, menina levou um tiro no rosto. Essas e outras notícias você confere nessa edição de Os Pingos no Is.

A candidata do PSB à Prefeitura de São Paulo, Tabata Amaral, ironizou Pablo Marçal, do PRTB, em vídeo publicado no Instagram nesta quinta-feira, 5 de setembro.Tabata ganhou direito de resposta após o ex-coach afirmar que o número da candidata seria o 13, em referência ao PT. Na verdade, o número dela, e do PSB, é 40.Na gravação, a deputada também relatou divergências que tem com o petismo e afirmou que “Boulos é a melhor chance do Pablo”, considerando a rejeição do candidato do PSOL.Felipe Moura Brasil e Carlos Graieb comentam:Você também pode assistir ao Papo Antagonista na BM&C, nos  canais de TV 579 da Vivo, ou 563 da Claro, além do SKY+.  Ser Antagonista é fiscalizar o poder. Apoie o jornalismo Vigilante:   https://bit.ly/planosdeassinatura  Acompanhe O Antagonista no canal do WhatsApp.  Boletins diários, conteúdos exclusivos em vídeo e muito mais.   https://whatsapp.com/channel/0029Va2S...   Ouça O Antagonista | Crusoé quando quiser nos principais aplicativos de podcast.  Leia mais em www.oantagonista.com.br | www.crusoe.com.br 

Os destaques dessa sexta-feira (06) no Morning Show: Pablo Marçal, Ricardo Nunes e Guilherme Boulos aparecem em empate técnico, apontam pesquisas. Datena diz que não quer doações para campanha. Tabata promete acabar com ‘máfia' dos celulares. Planalto convoca Silvio Almeida para se explicar sobre acusação de assédio. Justiça mantém prisão preventiva de Deolane Bezerra após audiência de custódia. Operação que prendeu a influenciadora investiga sites de apostas online. A suspeita é ‘lavagem de dinheiro do jogo do bicho'. Gusttavo Lima fala sobre avião apreendido. Cantor se manifesta pela 1ª vez após ter nome envolvido. PF investiga 52 suspeitas de incêndios criminosos. No quadro ‘Bom dia pra quem'?: atleta da NFL não quer jogar no Brasil por conta da violência. Paris 2024: Brasil já soma 63 medalhas nas Paralimpíadas. Mariana Gesteira concedeu entrevista ao Morning Show e falou sobre as duas medalhas de bronze que ela conquistou na natação nos Jogos Paralímpicos de Paris 2024. Suspensão de perfis nas redes: STF tem maioria para negar recurso de plataforma. Criadores de conteúdo adulto estão sem trabalho após bloqueio do X. Bloqueio do X atrapalha divulgação de ‘negócio'. Segundo um estudo da Kickresume, 85% das pessoas já lidaram com um colega irritante no trabalho e 58% sentem que a produtividade foi afetada pelo comportamento desses funcionários. Di Ferrero, vocalista da banda NX Zero, faz pocket show em avião. Você sabe o que significa ‘elucubração'. Essas e outras notícias você confere nessa edição do Morning Show, a revista radiofônica da Jovem Pan.

Pesquisa Real Time Big Data divulgada nesta terça-feira, 3, sobre a corrida eleitoral em São Paulo aponta um triplo empate técnico na liderança. Pablo Marçal (PRTB) tem  21% das intenções de voto, enquanto Ricardo Nunes (MDB) e Guilherme Boulos (PSOL) aparecem com 20%.Em julho, Marçal tinha 14%, o que significa que ele subiu 7 pontos percentuais. Naquele mês, Nunes e Boulos apareciam com 29%. Ou seja, cada um perdeu 9 pontos percentuais, de acordo com a sondagem. Tabata Amaral (PSB), José Luiz Datena (PSDB) e Marina Helena (Novo) oscilaram dentro da margem de erro, que é de três pontos percentuais. Tabata tinha 8% e foi para 9%; Datena saiu de 9% para 8%, e Marina Helena foi de 1% para 3%.  Felipe Moura Brasil e Carlos Graieb comentam:Você também pode assistir ao Papo Antagonista na BM&C, nos  canais de TV 579 da Vivo, ou 563 da Claro, além do SKY+.  Ser Antagonista é fiscalizar o poder. Apoie o jornalismo Vigilante:   https://bit.ly/planosdeassinatura  Acompanhe O Antagonista no canal do WhatsApp.  Boletins diários, conteúdos exclusivos em vídeo e muito mais.   https://whatsapp.com/channel/0029Va2S...   Ouça O Antagonista | Crusoé quando quiser nos principais aplicativos de podcast.  Leia mais em www.oantagonista.com.br | www.crusoe.com.br 

Os destaques dessa quinta-feira (29) no Morning Show: Ousadia dos detentos em Contagem, Minas Gerais: presos fogem de viatura em rodovia. Acusação de Marçal contra Boulos sobre uso de drogas seria baseada em homônimo. Polêmica sobre ‘filhes' em Hino Nacional. Guilherme Boulos dispensa produtora após linguagem neutra. Jovem é salvo por irmã durante incêndio. A criadora de conteúdo Norraina Dourado, de 26 anos, concedeu entrevista ao Morning Show e relatou os momentos de pânico para salvar o irmão no meio de incêndio em Ribeirão Preto, interior de São Paulo. Idoso é encontrado morto em geladeira. Suspeitos pesquisaram sobre vítima na internet antes do crime. Corrida à prefeitura de São Paulo: Nunes diz ter se dedicado em finanças públicas. Google e X recorrem sobre suspensão de contas de Pablo Marçal. Tabata e Datena se reaproximam contra Marçal. Sem citar nomes, Venezuela manda ‘indireta'. Maduro diz que não ‘se meteu' em eleição do Brasil. Jogos Paralímpicos Paris-2024: Brasil vence no vôlei sentado e empata no golbol. PF prende 14 pessoas em operação contra Fintechs. Quadrilha movimentou R$ 7,5 milhões em Campinas. Mulher que fez sexo com 300 pessoas em um ano reclama de imposto sobre conteúdo adulto. Henri Castelli é barrado em restaurante na Bahia por usar regata. Procedimentos estéticos deixam famosas parecidas e redes sociais ajudam na singularidade. Ex-BBB Juliette diz que todo mundo parece primo de tantos procedimentos; Guilherme Batilani explica. Morning teve acesso a uma entrevista exclusiva com elenco da 2ª temporada de ‘O Senhor dos Anéis'. Você sabe o que significa ‘Mentecapto'? Essas e outras notícias você confere nessa edição do Morning Show, a revista radiofônica da Jovem Pan.

Os destaques dessa quarta-feira (28) no Morning Show: ‘Decreto corretivo' sobre armas: governo promete rever restrição a clube de tiros. Preso escapa de penitenciária de Sorocaba e é filmado. Agentes sem armas conseguem recapturá-lo. Nicolás Maduro usa boné do MST e pede ajuda do movimento. Venezuela quer mil pessoas do MST para ajudar em campo. Corrida à prefeitura de São Paulo: Boulos não solicitou linguagem neutra em hino. Vídeo é apagado das redes do candidato após polêmica. Nunes garante gravação com Bolsonaro. Tabata recebe doação de R$ 100 mil de ex-BC. Datena reclama por ter que se afastar da TV. Marçal reconhece prisão e erros do passado. Queimadas no interior de SP: Brasil tem maior quantidade de focos de incêndio desde 2010. Polícia trabalha para identificar ateadores. Situação de Ribeirão Preto ainda é crítica. Condomínio de luxo foi interditado após queimadas. Região de Piracicaba é afetada pelas queimadas. Casal e bebê morrem ao pular de prédio em chamas em Goiás. Incêndio atingiu 7º andar e família se desesperou. Alerta às mulheres: Ozempic e Mounjaro estão sendo falsificados. Zagueiro Izquierdo morre após sofrer arritmia em jogo no Morumbis. Para falar sobre o assunto, o Morning Show entrevista o cardiologista Alexsandro Fagundes. Gracyanne Barbosa tem dinheiro arrecadado com conteúdo adulto bloqueado. Iza e Yuri Lima reataram o relacionamento. O especialista em comportamento humano, Guilherme Batilani, comentou o assunto. Mundo do entretenimento: Mariah Carey perde mãe e irmã no mesmo dia. Matt Damon pode ser afetado pelo término de Jennifer Lopez e Ben Affleck. Filme ‘Beetlejuice' de Tim Burton abre festival de Veneza; Miriam Spritzer traz todos os detalhes. Influenciadora mexicana eterniza abraço de avó. Braços de idosa ficam marcados na roupa. Você sabe o que significa ‘questiúncula'? Essas e outras notícias você confere nessa edição do Morning Show, a revista radiofônica da Jovem Pan.

O programa Os Pingos nos Is dessa segunda-feira (26) debateu os incêndios em São Paulo. Governo de SP age rápido e defesa civil diz que não há mais focos ativos de incêndio. Homem preso por provocar incêndios teria ligação com PCC, diz polícia. Autoridades e produtores veem indícios de crime e polícias investigam. Marçal supera adversários em número de seguidores. Polêmica envolvendo bloqueio de perfis nas redes gerou reações. Tabata volta a insinuar elo de Pablo Marçal com PCC. Deputada também desafiou o empresário para o próximo debate. Criminosos cobram ‘pedágio' para liberar campanhas em periferias e até lançam candidatos. Taxa para políticos chega a R$ 60 mil. Polícia apreende 1 tonelada de maconha em escola no Rio de Janeiro. Escola era utilizada para esconder a droga. Paulo Guedes se coloca na disputa pela presidência em 2026. Combate ao crime organizado: Ministério Público revela que PCC atua para que Cracolândia nunca acabe. Juiz aceita denúncia e põe 19 no banco dos réus por crimes na Cracolândia. Essas e outras notícias você confere nessa edição de Os Pingos no Is.

Os destaques dessa terça-feira (27) no Morning Show: Em entrevista ao programa Direto Ao Ponto, da Jovem Pan, o governador de São Paulo Tarcísio de Freitas faz alerta sobre eleições: “Marçal é a porta de entrada para Boulos”. Corrida à prefeitura de São Paulo: aliados de Nunes alertam sobre ‘esquecer' Boulos. Marçal diz que ‘direita não tem dono'. Tabata acusa Marçal de suposta ligação com PCC. Após ser acusado de usar drogas, Boulos se emociona ao falar das filhas. Presidente do PRTB é acusado de ameaçar dirigentes, Raquel Carvalho, ex-vice-presidente do PRTB, fala sobre isso em entrevista para o programa. Eleuses Paiva, secretário da Saúde de São Paulo, concedeu entrevista ao Morning Show e explicou quais os problemas que a exposição à fumaça das queimadas pode causar nas pessoas. Agentes da Alfândega e Proteção de Fronteiras (CBP) na Califórnia (EUA) encontraram um carregamento de metanfetamina disfarçadas de melancias. Filmagem mostra policial agredindo mulher durante ocorrência. Agressão foi flagrada e agente está afastado. Piloto da Gol avistou suposto OVNI em velocidade ‘supersônica', relata documento da FAB. Milton Gasparotto, produtor rural, concedeu entrevista ao Morning Show e contou sobre quando os incêndios no interior de São Paulo prejudicaram ele com a queima da pastagem em sua propriedade. No quadro ‘Bom dia pra quem?': casal influencer é preso por 'Golpe da Rifa'. Golpista lucraram R$ 10 milhões com sorteios e rifas ilegais. Levantamento mostra disparada em usuários femininos nas apostas online. Mariah Carey perde a mãe e a irmã no mesmo dia; a psicóloga Larissa Fonseca comenta. Essas e outras notícias você confere nessa edição do Morning Show, a revista radiofônica da Jovem Pan.

Apoie o jornalismo Vigilante: 10% de desconto para audiência do  Narrativas Antagonista.  https://bit.ly/narrativasoa  Acompanhe O Antagonista no canal do WhatsApp.  Boletins diários, conteúdos exclusivos em vídeo e muito mais.   https://whatsapp.com/channel/0029Va2S...   Ouça O Antagonista | Crusoé quando quiser nos principais aplicativos de podcast.  Leia mais em www.oantagonista.com.br | www.crusoe.com.br 

Em novo vídeo de campanha, Tabata Amaral (PSB) insinuou um elo de Pablo Marçal (PRTB) com o PCC e acusou o ex-coach de financiamento ilegal de campanha na disputa pela prefeitura de São Paulo."Chegamos a 2024: a criação de centenas de perfis que disseminam ataques a adversários e conteúdos de apoio a Pablo Marçal nas redes começa a levantar suspeitas. O próprio Pablo é gravado revelando o esquema. A criação de uma comunidade online em que ele paga as pessoas para produzirem os vídeos. De onde vem esse dinheiro? Quem está por trás do Pablo Marçal? Quem é que banca essa candidatura? Uma pesquisa por seus aliados esbarra sempre nas mesmas letra: P de Pablo, C de coach, C de criminoso", afirmou Tabata. Felipe Moura Brasil e Carlos Graieb comentam:Você também pode assistir ao Papo Antagonista na BM&C, nos  canais de TV 579 da Vivo, ou 563 da Claro, além do SKY+.  Que tal presentear seu pai com a assinatura de O Antagonista+Crusoé?  10% desc. no combo anual.   https://bit.ly/papoantagonista  Acompanhe O Antagonista no canal do WhatsApp.  Boletins diários, conteúdos exclusivos em vídeo e muito mais.   https://whatsapp.com/channel/0029Va2S...   Ouça O Antagonista | Crusoé quando quiser nos principais aplicativos de podcast.  Leia mais em www.oantagonista.com.br | www.crusoe.com.br 

A campanha de Tabata Amaral (PSB), candidata à prefeitura de São Paulo, publicou um vídeo que aponta a ligação de aliados de Pablo Marçal (PRTB) à facção Primeiro Comando da Capital (PCC). Felipe Moura Brasil e Carlos Graieb comentam:Você também pode assistir ao Papo Antagonista na BM&C, nos  canais de TV 579 da Vivo, ou 563 da Claro, além do SKY+.  Que tal presentear seu pai com a assinatura de O Antagonista+Crusoé?  10% desc. no combo anual.   https://bit.ly/papoantagonista  Acompanhe O Antagonista no canal do WhatsApp.  Boletins diários, conteúdos exclusivos em vídeo e muito mais.   https://whatsapp.com/channel/0029Va2S...   Ouça O Antagonista | Crusoé quando quiser nos principais aplicativos de podcast.  Leia mais em www.oantagonista.com.br | www.crusoe.com.br 

O 3 em 1 dessa sexta-feira (23) debateu as pesquisas eleitorais. Pablo Marçal sobe e embola disputa com Nunes e Boulos. Datena cai e se distancia do terceiro lugar. Tabata volta a subir. Em cenário de 2º turno, Marçal perde para Nunes e Boulos. A pesquisa ainda mostra os índices de rejeição, Boulos e Marçal têm a maior rejeição entre os candidatos. Instituto realizou 1.500 entrevistas entre 19 e 22 de agosto. Para falar e responder perguntas da bancada sobre a pesquisa, o programa recebe Murilo Hidalgo, presidente do Paraná Pesquisa. Marco Civil da Internet: STF deve votar ações sobre redes sociais em conjunto. Ministros liberam processos e análise deve acontecer em novembro. Eleições venezuelanas: Brasil e Colômbia avaliam reação após decisão da Corte. TSJ da Venezuela não vai divulgar atas do pleito de 28 de julho. Para falar mais sobre as eleições municipais e sobre os resultados da pesquisa do Instituto Paraná Pesquisa, o programa recebe o deputado federal Baleia Rossi, presidente nacional do MDB. Corte de gastos não será suficiente para o orçamento. Se a conta não fechar, o que vai acontecer é aumento de impostos. Copiando o Congresso, estados distribuem R$ 8 bilhões em emendas sem transparência. Decisão do Supremo Tribunal Federal não afeta emendas estaduais. Cortes de juros nos EUA, combate aos golpes na internet, Família Bolsonaro X Pablo Marçal e eleições municipais são outros temas debatidos pela bancada. Learn more about your ad choices. Visit megaphone.fm/adchoices

O Roda Viva entrevista a candidata à prefeitura de São Paulo, Tabata Amaral. Candidata pelo PSB, Tabata ganhou espaço para concorrer à prefeitura desde que foi a sexta deputada com o maior número de votos no estado de São Paulo, nas eleições de 2018. A bancada de entrevistadores é composta por Bruno Teixeira, repórter da CNN Brasil; Cristiane Agostini, repórter de política do Valor Econômico; Hyndara Freitas, repórter do jornal O Globo; Luiz Megale, âncora da BandNews FM e Rodrigo Piscitelli, apresentador do programa De Olho no Voto, da TV Cultura. A apresentação é da jornalista Vera Magalhães, e as ilustrações do programa são feitas por Luciano Veronezi. #TVCultura #RodaViva #Datena #EleiçõesMunicipais #Prefeitura

Bruno Tabata - Internacional 2 X 1 Juventude - 14/08/2024 by Rádio Gaúcha

Candidata à Prefeitura de São Paulo pelo PSB, Tabata falou pela primeira vez sobre a indicação de Lúcia França (PSB) para ser sua vice, mas recusou dizer quem apoiaria em um eventual 2º turno: “Eu estarei lá”. Ela afirma que, caso seja eleita, irá investir em escolas de ensino integral e terá foco total em alfabetização: “Meu primeiro compromisso é terminar o mandato com 100% das crianças alfabetizadas”. Na entrevista, a candidata também criticou a atual gestão municipal e classificou como “medíocre” o prefeito Ricardo Nunes (MDB). Aos 30 anos, a deputada federal por São Paulo concorre à Prefeitura pela 1ª vez. Tabata abriu a série de entrevistas do Jornalismo da Globo nas eleições de 2024 com os candidatos à Prefeitura de São Paulo. Com duração de uma hora, as entrevistas são feitas ao vivo, com transmissão no g1, no YouTube e no TikTok – e publicadas na íntegra como episódio especial do Assunto. Foram chamados os nomes que tiveram ao menos 5% na pesquisa Quaest de 30 de julho. A ordem das entrevistas foi definida por sorteio: José Luiz Datena (PSDB) será nesta terça-feira (6); Guilherme Boulos (PSOL), na quarta (7); Pablo Marçal (PRTB), na sexta (9); e Ricardo Nunes, na segunda (12). Os outros candidatos à Prefeitura serão entrevistados pela jornalista Paula Paiva Paulo, em conversas gravadas de 30 minutos. A publicação dessas entrevistas, sem cortes, será feita simultaneamente na tarde da terça (13), também no feed do Assunto.

What's the best way to boost your endurance without overtraining or getting injured? Should you try to “hack” your physiology with hard intervals, Tabata workouts, and HIIT? Should you mimic the training methods of famous athletes? Or something else entirely? In this episode, I chat with Dr. Stephen Seiler, an exercise physiologist renowned for his work studying and documenting the training practices of elite endurance athletes, including cross-country skiers, cyclists, rowers, swimmers, runners, skaters, and others, and for extracting the key principles from these training programs and adapting them for recreational athletes. In this episode, you'll learn . . . The importance of endurance training for overall health and fitness How to use optimize your endurance workouts with the “three-zone model” The best intensity for improving your cardiovascular fitness over time How to effectively balance the frequency, duration, and intensity of your workouts Practical tips for setting and achieving fitness goals, such as running a 5k or 10k race The scientific reasons for rest days How to set up your training program for long-term enjoyment and success And more . . . So, whether you're aiming to enhance your cardiovascular health, set PRs in your endurance sport of choice, or simply get more out of your existing cardio routine, you want to listen to this episode. --- Timestamps: 06:13 - What are the benefits of endurance and cardiovascular training?  11:24 - How to properly balance the frequency, duration, and intensity of your endurance workouts  15:33 - The importance of cardiovascular training for young people  25:01 - What is the 3-zone model?  32:13 - What is polarized training?  40:15 - What does programming for a 5k look like?  45:34 - Is one interval day per week sufficient?  46:25 - What does progression look like after one year of endurance training?  49:14 - What is the sweet spot for marathon training?  54:04 - A scientific argument for rest days  58:56 - What is a suitable timeframe for someone starting endurance training to prepare for a marathon?  01:04:29 - Why is intrinsic motivation important? How can we optimize our training plan for this? --- Mentioned on the Show: Bigger Leaner Stronger  Thinner Leaner Stronger  Muscle for Life Phoenix  Legion Diet Quiz  Stephen Seiler Google Scholar  Stephen Seiler Youtube

Kristen Homes is a master in muscle recovery and enhancing your exercise benefits.  Kristin's extensive background in psychophysiology brings a wealth of knowledge to the discussion, offering you valuable guidance on achieving peak physical performance. In this episode, you'll discover cutting-edge strategies for enhancing your cardiovascular health, building raw and explosive strength, and fine-tuning your training with precise carb and protein timing. Kristen shares her expertise on VO2 max, zone two training, and the science behind effective recovery. Whether you're aiming to boost your endurance or elevate your overall fitness, this conversation is packed with actionable tips tailored especially for women. Tune in to transform your workout routine and achieve your health goals.Episode Overview:0:00 Intro/Teaser11:40 “Batwoman” Cardio and Strength Training22:43 Physical Training Strategies and Mindset27:22 Zone 2 Workouts & Rucking34:51 Optimizing Nutrition for Exercise Energy43:26 Optimizing Nutrition and Meal Timing51:20 Exercise Benefits & Strategies57:21 Strength Training Strategies for Women1:05:37 Functional Training Principles and Benefits1:15:13 The Benefits of Recovery Modalities1:27:20 Health Podcast Legal DisclaimerResources mentioned in this episode:How to Maximize Recovery, Performance and Resilience with Kristen Holmes - https://youtu.be/Y1CMj01m-TE?si=rNw1BUP4nWD_ccjZHow Women Can Prevent Injury While Weightlifting In Their 40s & Beyond - https://www.mindbodygreen.com/articles/how-to-build-muscle-without-heavy-weights-and-avoid-injuryColdture cold tubs - https://coldture.com/drstephanie (use code DRSTEPHANIE for an exclusive discount)Sunlighten Saunas - https://get.sunlighten.com/DRSTEPHANIE (use code DRSTEPHANIE for an exclusive discount)LMNT - https://drinklmnt.com/drestimaHeat, Healing & Hypertrophy: The Science of Saunas with Dr. Stephanie - https://drstephanieestima.com/podcasts/heat-healing-hypertrophy-the-science-of-saunas/Kristen's Instagram - https://www.instagram.com/kristen_holmes2126/Bio:As Global Head of Human Performance, Principal Scientist at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching. Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.We are grateful to our sponsors:EQUIPYou can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.TIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BEAM MINERALSBeam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off.

De acordo com a pesquisa Genial/Quaest, o apresentador de televisão José Luiz Datena (PSDB) está empatado tecnicamente com o atual prefeito Ricardo Nunes (MDB) e com o deputado federal Guilherme Boulos (PSOL) na disputa pela Prefeitura de São Paulo. Essa é a primeira vez que Datena, que tem 17% das intenções de voto, aparece dividindo a liderança com os dois candidatos que têm pontuado todos os levantamentos até aqui. "A pesquisa mostra tudo embolado no primeiro turno, mas um favorito no segundo - que é o que decide a eleição. A divisão da direita em São Paulo é o que está 'embolando' o jogo. Boulos, da esquerda, está bem colocado e não concorre apenas com Nunes pela direita; o prefeito tem outros concorrentes, como Datena, que é muito conhecido e está tirando votos deste espectro, assim com Marçal. É uma pena, porque Tabata, que é considerada o ponto de equilíbrio, está na 'lanterninha'", analisa Eliane.See omnystudio.com/listener for privacy information.

Pablo Marçal e Tabata Amaral, pré-candidatos à prefeitura de São Paulo, trocaram farpas nas redes sociais nas últimas horas.Marçal, do PRTB, afirmou, em vídeo, que Tabata, do PSB, não pode ser prefeita da capital paulista por “não saber o problema de um casamento” e “o que é ter um filho”. Ao rebater Marçal, Tabata disse não ser "ex-coach messiânica, expedicionária fracassada, nem estelionatária".Felipe Moura Brasil e Carlos Graieb comentam:Ser Antagonista é fiscalizar o poder. Apoie o jornalismo Vigilante:  https://bit.ly/planosdeassinatura   Acompanhe O Antagonista no canal do WhatsApp.  Boletins diários, conteúdos exclusivos em vídeo e muito mais.   https://whatsapp.com/channel/0029Va2S...   Ouça O Antagonista | Crusoé quando quiser nos principais aplicativos de podcast.  Leia mais em www.oantagonista.com.br | www.crusoe.com.br 

Dr. Heather Salzer // #ICEPelvic // www.ptonice.com  In today's episode of the PT on ICE Daily Show, #ICEPelvic faculty member Heather Salzer discusses tips for designing home exercise programs for newly postpartum moms, including removing barriers to movement, being smart with the structure of the HEP, and encouraging habit stacking. Take a listen to learn how to better serve this population of patients & athletes or check out the full show notes on our blog at www.ptonice.com/blog. If you're looking to learn more about our live pregnancy and postpartum physical therapy courses or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. Are you looking for more information on how to keep lifting weights while pregnant? Check out the ICE Pelvic bi-weekly newsletter! EPISODE TRANSCRIPTION INTRODUCTION Hey everyone, Alan here, Chief Operating Officer here at ICE. Before we get into today's episode, I'd like to introduce our sponsor, Jane, a clinic management software and EMR with a human touch. Whether you're switching your software or going paperless for the first time ever, the Jane team knows that the onboarding process can feel a little overwhelming. That's why with Jane, you don't just get software, you get a whole team. Including in every Jane subscription is their new award-winning customer support available by phone, email, or chat whenever you need it, even on Saturdays. You can also book a free account setup consultation to review your account and ensure that you feel confident about going live with your switch. And if you'd like some extra advice along the way, you can tap into a lovely community of practitioners, clinic owners, and front desk staff through Jane's community Facebook group. If you're interested in making the switch to Jane, head on over to jane.app.switch to book a one-on-one demo with a member of Jane's support team. Don't forget to mention code IcePT1MO at the time of sign up for a one month free grace period on your new Jane account. HEATHER SALZER Good morning, PT on ICE Daily Show. I'm Dr. Heather Salzer and I'm here with the pelvic team at ICE. And today we are going to be talking all things home exercise plan for the new mom. I think this is an area where we can do better as clinicians. Oftentimes I hear, man, my postpartum population just really doesn't do a good job doing the exercises I give them. This is a group where they have a lot going on, right? So oftentimes we just assume, okay, well, they don't have time to add in these extra things. And that's where we're wrong. I think if we meet them where they're at and set them up for success, not only will they have small wins of being able to accomplish, that part of their rehab plan, but also we're going to see better results with our care plan from there. This is a topic that's very near and dear to my heart. In clinic, I treat about 70% pregnant and postpartum individuals, so I've had a lot of time to help these people figure out how can we best increase compliance and set them up for success with their exercises. Additionally, I am about four months postpartum with an adorable little daughter at home, but she certainly takes up a lot of my time. And so in the last few months, I've had some experience using some of these same tips and tricks that I use with my clients for myself to be able to get in some of my rehab as well. So this is a topic that's fresh on the mind for me. We're gonna divide this up into about four different sections of tips today. So we'll be talking about workout structure, removing barriers, habit stacking, and managing expectations and how you can use these areas to help set your clients up for success. Let's dive in. WORKOUT STRUCTURE So first of all, workout structure. I am a huge fan of using time-based workouts or home exercise plans for this group. And the reason is then they know, man, I only have five minutes, but I can sneak that in right now. And so within that, I like to keep it 10 minutes or less. And if it's somebody who's wanting more, you can give them several segments of five minute or 10 minute things, but that way you at least know like, okay, let's at least try to get these five minutes in. So what does that look like? I will use a lot of remands, so rehab every minute on the minute, and set them up with maybe three exercises, and we'll do that two times through, or three times through, and so that gives them either a six minute or nine minute workout. Another thing in this postpartum population that I'm a big fan of is the Tabata, so 20 seconds on, 10 seconds off. One specific example of something I give people a lot is some variation of that hollow hold and Superman hold. I'll set this up, what this looks like is eight rounds, so four rounds of hollow hold, four rounds of Superman hold, and we'll do that for 20 seconds on, 10 seconds off, and you can scale it up or down. So maybe that hollow hold in the beginning is just lifting one leg and focusing on kind of finding that core tension. Maybe we're progressing it all the way to a hollow rock. Similarly with the Superman, we can lift just the arms, lift just the legs, and then talk them through what are the progressions across this. And then four rounds of each, flip-flop back and forth or do all four hollow, all four Superman, and in less than four minutes, like three minutes and 50 seconds, right, they'll get a really effective both core workout and some blood flow to that posterior chain, which can be both important areas with this group. If you're like, man, I don't know, Heather, I don't know if that's really enough of a workout, I challenge you to try it today and choose a level that feels difficult for you, wherever that may be along that spectrum, I bet by the end of four minutes, you're gonna be like, oh, yeah, okay, I can see how that could work. So using those time-based intervals can be huge in this group to help set them up for success when we're thinking about workout structure. REMOVE BARRIERS TO MOVEMENT Second, we're gonna be worrying about removing any barriers to set them up for success for getting their workout done. A big piece of this can be equipment or space. So if all of their equipment is in their garage and they have a garage gym set up, but it's hard for them to hear their baby from the garage, they may be avoiding going in and using that space. So can they bring their dumbbells in, maybe just one set of them, program everything with one weight to start, and put them by the couch? Make that more accessible. Maybe we're using baby for weight instead. Little one doesn't want me to put her down. So instead, let's hold her. Let's see what we can do with that baby, using the baby for our weight instead. Another thing, if you're a new parent or have been around new parents at all, I'm sure you've heard the words tummy time. So I love utilizing this time that mom is going to be on the ground with her new baby as a way to get in some of our exercises as well. So we're kind of removing that barrier of like, all right, you're already going to be there. Let's set this up. So what this could look like is maybe we're working on some C-section scar tightness. So while baby's on the ground, working on baby's tummy time, mom can do the same. She can be down there doing some gentle Cobra stretching. Maybe we're taking that opportunity to slow down, take some deep breaths, get into happy baby, child's pose, do some side planks, get creative with it. What does your patient need? But tack it onto that time. And yeah, tummy time is a great opportunity to sneak that in. So really think about what's their setup at home? How can, like ask them, where do you envision yourself getting these things done? what will make space or what will make sense with your space and then work with them with that. HABIT STACKING Number three is going to be habit stacking. So this ties a little bit into what we were just talking about tummy time, doing their exercises while they're already doing something that they're doing that day. I first kind of heard the term habit stack from James Clear's book, Atomic Habits. And I love this concept where we take something that we are already doing across the day, and then we add our new thing that we want to do on top of that, and it's gonna help increase our ability to get that new thing done because we already have established that other habit. So in the postpartum population, there is a lot of things that happen routinely across the day, and so let's take advantage of that, right? Tummy time was one example. Another example of something that I give a lot in clinic is when we're dealing with like shoulder tension, maybe we're spending a lot of time breast bottle feeding, holding baby, coming forwards, and I want just more blood flow to kind of open things up and get them moving across the day just to get them out of that position. We always say your next posture is your best posture, right? So Can we figure out where they're spending the most of their time nursing or bottle feeding or whatever that looks like? And can we set a heavy resistance band by that? And every time they do that, which is probably gonna be every one to three hours in the beginning, that's a lot of times, can we do some banded pull-aparts just to get increased blood flow to their shoulders, neck? with that. Maybe we're not doing this in the midnight feedings. Maybe we're just encouraging like 50% of them, but that's one example of how we can get that in. Some other things that I like are adding things on with diaper changes, another thing that's going to happen routinely. If you're wanting that person to work on kind of establishing connection with pelvic floor and you think that doing some pelvic floor contraction Kegel work is appropriate, you could time that with a diaper change. So every time you change a diaper, give me 10 to 20 pelvic floor lifts. Another example I'll use is every time you make coffee or go to heat up your coffee in the microwave because it's gotten cold and you are now heating it up for the third time to hopefully drink it, can you do a set of lunges or squats in the kitchen while you're making that coffee or heating it back up? Get creative, ask your clients what are you doing across the day And if I give you this to try to do on top of it, do you think you'll have the time and space for that? Use habit stacking to your advantage. Lastly, and I think most importantly, is managing expectations. These people need wins. They need to feel successful. And they need to know that it's okay if they're not hitting this every day. So I talk a lot with these people in this group about consistency over time. That if you miss a day, if you miss a week, if life gets in the way, let's talk about what happened where we weren't able to get to it, but also let's not worry about it too much. Let's jump back on it. Because in the longterm, over the next few months, if we can be doing this a couple times a week, even for five minutes, three to four times a week, we will see change. So first of all, just setting them up for success, knowing that they do not have to be perfect with it, but then also kind of managing how fast they expect to progress with how much time they're able to put in. Because in reality, if we are doing five minutes a day, four days a week, can we expect really quick progress? Maybe not. Again, I would argue the exercise that we're getting done is always better than the one that's not happening. However, let's talk about what our realistic expectations of what we're kind of what we expect out of it based on what we're putting in. And let's really help these people have these small wins, feel confident with it. And oftentimes what's going to happen is you give them like four or five minutes of something to do. They're able to be consistent with that. They come back feeling great because they were able to do what you asked them to. And maybe they're already starting to notice a little change in their ability to contract the core again or connect with those muscles. And they're gonna come back and they'll be like, okay, I want more. How can we carve out more time? How can we make this maybe a little bit longer? Okay, now I think I'm ready to add a little bit more weight. So get that win, and then you can stack on. Always meet them where they're at. If they want more from the beginning, great, go for it, give it to them. But also, have a conversation, figure out what that looks like, and then from there, really kind of help work with them to figure out what the best plan is. Awesome. SUMMARY So in summary, we're thinking about our workout structure We are removing barriers to help them get it done. We're gonna give them opportunities to habit stack so that we can take advantage of the things that these moms are doing across their day already. And we're going to help them manage expectations, talking about consistency over time, and really setting them up for success. If you would like to learn more about working with this population, we would love for you to join us in one of our pelvic courses We have our next online cohort for level one starting July 8th. That's filling fast, so if you would like to get in on that, make sure you get grabbed your spot soon. And then we have two opportunities to join us on the road before long here. July 20th we will be in the Cincinnati area in Loveland, so jump on that course. And then we also have an L1 pelvic course or sorry, a live course July 27th in Laramie, Wyoming as well. So would love to see you online or on the road soon. And thank you for joining me here this morning. And I hope you have a lovely rest of your day. Happy Monday. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Today's Q&A topics included:The role of genetics in athletic/sport performanceZone 2 pace progressionPeri workout nutrition Treadmill running advantagesCalorie cycling for optimal performanceZone 3 vs zone 2 fatigueTempo runs vs. threshold runsMy ultra running plansTabata for vo2 maxSquat frequency for strengthMaintaining fitness w/ regular trips to the fieldPre-run warmupsTraining in the heatPrograms, articlesNew Training Team on TrainHeroic: T-850 Rebuilt (try a week for free!)terminatortraining.comKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programFollow me:Newsletter Sign UpIG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training MethodFacebook: Terminator TrainingWhichever platform you're tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2544: Discover the rigorous science behind Tabata workouts with Chalene Johnson's exploration of its origins and effectiveness. Learn why true Tabata training demands extreme intensity and adequate rest periods, making it a powerful but occasionally used tool for boosting both aerobic and anaerobic fitness. Read along with the original article(s) here: https://chalene.com/can-you-tabata-workout-every-day/ & https://chalene.com/real-definition-good-health/ Quotes to ponder: "Most people don't know what max feels like. Truth." "Tabata isn't about what's trendy. It's about what works." "Exercise is a stress and healthy stress when accompanied by proper rest." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Brian Melrose // #ClinicalTuesday // www.ptonice.com  In today's episode of the PT on ICE Daily Show, Spine Division lead faculty member Brian Melrose discusses details surrounding velocity changes and fatigue in both metabolic and cardiovascular systems when loading the spine. Take a listen or check out our full show notes on our blog at www.ptonice.com/blog. If you're looking to learn more about our Lumbar Spine Management course, our Cervical Spine Management course, or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION INTRODUCTION Thanks for watching! Hey everyone, Alan here, Chief Operating Officer here at ICE. Before we get into today's episode, I'd like to introduce our sponsor, Jane, a clinic management software and EMR with a human touch. Whether you're switching your software or going paperless for the first time ever, the Jane team knows that the onboarding process can feel a little overwhelming. That's why with Jane, you don't just get software, you get a whole team. Including in every Jane subscription is their new award-winning customer support available by phone, email, or chat whenever you need it, even on Saturdays. You can also book a free account setup consultation to review your account and ensure that you feel confident about going live with your switch. And if you'd like some extra advice along the way, you can tap into a lovely community of practitioners, clinic owners, and front desk staff through Jane's community Facebook group. If you're interested in making the switch to Jane, head on over to jane.app.switch to book a one-on-one demo with a member of Jane's support team. Don't forget to mention code ICEPT1MO at the time of sign up for a one month free grace period on your new Jane account. BRIAN MELROSEAll right, good morning, PT on Ice Daily Show. My name is Brian Melrose, teaching both cervical and lumbar courses in the spine division, and just here to kind of round out another clinical Tuesday, talking about loading the lumbar spine in a comprehensive program. Today, the aspects that I want to talk about is kind of loading the spine at different speeds and different fatigue levels. If you can do those two last things, I think you've really built a comprehensive loading program for either your patients or your athletes that you're working with. So a couple of weeks ago, you know, we've talked about all things at this point, barbell isometrics. Last time we were talking about leveraging different planes of motion. And not just sticking in the sagittal plane, loading into kind of side bend into rotation. And so if you miss those episodes, check those out, because all those rules still apply. But the last thing that we need to talk about is different speeds and fatigue levels. And so where this thought process really comes from, is kind of, you know, again, I was sitting at extremity, and I was thinking about loading the rotator cuff. And again, we can't just sit down here, we got to get in different positions, we have to load with variable resistances at different speeds. And I thought to myself, why would the spine be any different. And so that's really where I started messing with some of these things in the clinic. And so If we want to start leveraging some of those concepts for the back, we have to take something like the deadlift, and then start loading folks at different variable speeds, as well as fatigue levels. So just like last time, I made a partnered post here, it should be on our Instagram, it'll be in the reels. Again, that kind of outlines everything that I'm going to talk about for the next couple minutes. There's gonna be a lot of exercises I mentioned. And so again, there's visuals there if you want to check those out after listening to the podcast. WHY SPEED? And so when it comes to speed, the first question is, is like, why? Like, why would it matter? And that really comes down to something as simple as different muscle fiber types. We have type one and type two fibers, and those do different things. And so if you're only doing something like power lifting and lifting heavier loads, at lower speeds, you're going to really leverage type two type fibers. If you're moving lighter speeds quickly, again, you're going to be more oxidative, you're going to challenge different energy systems, and you're going to utilize a different kind of muscle fiber type. So if we want our comprehensive loading program to include both of those, you got to have lighter loads, you also got to have heavy loads to train both of those systems and move those kind of weights at different speeds. And so when I think about loading the lumbar spine on a spectrum, there's really a lot of different speeds that we can mess with. The first one you would have to kind of really begin with would be the barbell isometric where the barbell or the weight really isn't moving at all. And so we talked about some of the nuances of that weeks ago, but you can get that barbell underneath those J cups and have a very consistent pull with max effort without any movement. And so the first speed would be no speed. And you can set that at different kind of heights for something like the deadlift. Things really begin there and they can then swing the direction of normal movement. So looking at something like the deadlift, you could do something like a touch and go rep where the barbell is touching the ground and then you're almost using that momentum of hitting the ground and that reaction to pull the barbell back up. And so it's a faster movement and therefore typically a lighter load. We can compare that to something like a heavier deadlift where you're maybe again slowly getting that barbell all the way to the top of the rep. And a lot of athletes use different things to look at speed as a parameter. And so a lot of the powerlifting athletes that I end up working with use a barbell accelerometer. It's a thing that kind of sits on the ground, it's got a cord, it attaches right to the barbell. And as it's lifted from the ground, the device allows you to kind of record how fast you actually pulled it. And this can be a great way to use an objective measure to look at someone's kind of difficulty level. Are you programming it properly? Are they working in the right range? We love using things like reps in reserve, RIR, or RPE, Raiders Perceived Exertion. And we know that those subjective measures are actually pretty good at helping us vary load for our patients. But something objective can also help as well. And so those barbell accelerometers, I'm sure they have a bunch of cute apps that do it too, can really be a helpful thing in the clinic to kind of dial in your speed when you're working with those different athletes. The only other concepts I want to kind of throw out there would be leveraging different speeds with the concentric and eccentric portions of a lift. And so for the deadlift, again, as you're pulling that concentrically from the ground, you could do a fast pull up, and then a nice, slow, controlled lowering. You could also change that. You could do a slow, gradual pull up, and then a fast drop towards the ground, where either you come to a rested point right before the barbell hits the ground, or actually contact the ground. And so that's leveraging speeds within the lift to, again, challenge different muscle groups in different systems at those different speeds. The last thing is kind of what I call a reactive speed drill. And so, again, in my post, if you check that out, it'll have a band just looped around the barbell that's gonna accelerate the barbell down towards the ground each time I pull it. And so that can, again, really change your ability to slowly, eccentrically control a lift. A really cool way to, again, just leverage speed in a different position. Now, if you have access to chains, that's another thing you can put on the barbell. As those chains come off the ground, it increases the weight. So again, typically in the easier part of the lift, you're getting a little bit more load. As that barbell comes back to the ground and those chains kind of pile up, that load is removed. And so both banded or chain work would fall into kind of this reactive speed zone. And I think that's the last speed parameter that we need to kind of consider when we're thinking about challenging someone's system. So that's speed for something like the deadlift. TRAINING THE SPINE UNDER FATIGUE The other thing that I really want to talk about today is fatigue levels. And there's really two big buckets that that falls into. The first kind of fatigue bucket that you would want to consider is looking at somebody's kind of movement and taking something like the deadlift, which is primarily a sagittal plane movement, a hinging movement. And you wanted to really tax that entire muscular system, those same synergistic muscles that are doing that movement, and you just want to bury them, you're going to give them two or three exercises that are kind of varying the speed, the load, but they're all taxing that same muscle group. And so kind of the metabolic failure that I'm describing in this bucket, is one that's a little bit more energy specific. I mean, I want you thinking about how can I tax out that creatine phosphate system that's going to be the primary one used for the first 30 to 60 seconds of an exercise. And then it kind of switch it over to like Krebs glycolytic. all the way on up to oxidative. And so for leveraging different barbell speeds and loads, you can also again, give them that same stimulus to tax that muscular system. And so you could take something like the deadlift, have them rep some of those out, Then have them go to, again, a hinging pattern with a medicine ball slam. So same muscle groups working, again, different speed. And then last, put them on something like the reverse hyper, where, again, they're going to kind of tax the same muscle groups. They're all different exercises, but you are bringing that muscular system, that energy system, to complete an absolute failure. And so that would kind of be a position-specific failure scenario. The other big failure kind of bucket that we can push our folks into, and really I think we need to push all of our folks into, would be a little bit more of cardiovascular fatigue. And this can be something, again, that's nuanced all the way down to you're doing it with Doris or Betty, where maybe they're pumping some reps out on the new step, doing a reverse Tabata, and then going and lifting the kettlebell off an elevated step, on up to our higher end athletes, where they might be crushing something on the rower for a period of time, jacking their heart rate up, and then kind of transferring to the barbell. In either one of those scenarios, we want to tax the cardiovascular system. And so now I'm talking about fatiguing that, really the heart and the lungs. Can you keep up and continue to lift when you're absolutely gassed cardiovascularly? And so for more of a lifting athlete, this would look like, again, the last kind of swipe on that reel that I posted would be starting with something like the deadlift, And then maybe having them do something like a kettlebell swing, where they're jacking their heart rate up and moving a little bit more quickly, still a familiar hinging movement. But again, with a little bit more speed, a little bit more cardiovascular demand on board, and then having them for a third exercise, pump a bunch of reps out on the rower. So I like jacking the resistance up to like eight to 10, having them do about 30 seconds to 60 seconds, and then cycling those exercises. And really by round three or four, they are going to be absolutely smoked from that cardiovascular demand, those faster movements with the kettlebell, and it's not just going to be a simple deadlifting, hinging routine anymore. And so those would be the final concepts that I think we really need to consider when we're building somebody a robust strengthening program for the spine. You're nuancing these all the way down for some of our lower level folks, and then really challenging some of our higher level folks that might already be deadlifting, squatting, doing some of these movements a couple times a week. Now you got some different lenses to kind of either add or alter the lift, looking at different speeds, isometric, concentric, eccentric, touch and goes, heavier stuff where you're looking at a barbell accelerometer, all the way up to reactive things with a band or chains. That speed also fatiguing a particular muscle group, a specific position, a certain synergy of muscles, or the cardiovascular system. you can hit all of these different parameters and give your folks a nice robust back program to keep with. Again, I think the chances of them having future injury or issues significantly decreases. So just some food for thought. I hope this was helpful. I hope you guys have an awesome Tuesday. SUMMARY I just want to touch briefly on a couple courses we have coming up. There's only a couple spots left. May 18th and 19th. I'll be in Casper, Wyoming teaching cervical So if you want to learn how to twist some necks, we'll be doing that on Casper The next cervical course we have on the books is in Kent Washington on June 29th and 30th again You'll be stuck with me for that one for lumbar. We got two coming up here. We got Zach out in Chandler, North Carolina and on May 18th and 19th, and then we got Jordan up in Victory, New York on that same weekend. Those will both be lumbar courses. Again, if you guys are looking to get out to any of those, we go over everything comprehensively, the whole process, and then give you some manual therapy techniques on the weekend. So, hope to see some of you guys at those courses. I hope this information was helpful. Have a great Tuesday. I will see you guys next time. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Alan Fredendall // #FitnessAthleteFriday // www.ptonice.com  In today's episode of the PT on ICE Daily Show, Fitness Athlete Division Leader Alan Fredendall discusses incidence of knee injury in functional fitness, common types of knee injuries seen in this space, and how to begin to treat knee pain for the fitness athlete. Take a listen to the episode or check out the show notes at www.ptonice.com/blog If you're looking to learn from our Clinical Management of the Fitness Athlete division, check out our live physical therapy courses or our online physical therapy courses. Check out our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab. EPISODE TRANSCRIPTION INTRODUCTION Hey everybody, Alan here. Currently I have the pleasure of serving as their Chief Operating Officer here at ICE. Before we jump into today's episode of the PTI Nice Daily Show, let's give a shout out to our sponsor Jane, a clinic management software and EMR. Whether you're just starting to do your research or you've been contemplating switching your software for a while now, the Jane team understands that this process can feel intimidating. That's why their goal is to provide you with the onboarding resources you need to make your switch as smooth as possible. Jane offers personalized calls to set up your account, a free date import, and a variety of online resources to get you up and running quickly once you switch. And if you need a helping hand along the way, you'll have access to unlimited phone, email, and chat support included in your Jane subscription. If you're interested in learning more, you want to book a one-on-one demo, you can head on over to jane.app.switch. And if you decide to make the switch, don't forget to use the code ICEPT1MO at signup to receive a one-month free grace period on your new Jane account.   ALAN FREDENDALL All right. Good morning, everybody. Good morning, Instagram. Good morning, YouTube. Good morning to those of you on the podcast. Welcome to the PT on ICE Daily Show. I hope your Friday morning is off to a great start. My name is Alan. Happy to be your host today. Currently have the pleasure of serving as the Chief Operating Officer here at ICE and our division leader in the fitness athlete division and practice management divisions. It is Fitness Athlete Friday. We would say that means it's the best darn day of the week. And here on Fitness Athlete Friday, we talk all things for folks who are recreationally active. So those patients and athletes active in CrossFit, functional fitness, running, endurance sports, whatever, that person who is getting up every day and getting in their daily movement, we're here to help you help them. So today we're going to be talking about knee pain in the fitness athlete. And in the context of today, we're going to be talking about specifically those folks who are probably squatting on a regular basis. So CrossFit and functional fitness athletes, folks who are maybe squatting, squatting heavier, higher volume on a more frequent basis than maybe some of our endurance athletes. INCIDENCE & TYPES OF KNEE INJURIES IN FUNCTIONAL FITNESS So I want to talk about what types of injuries do we see in the knee in this space, describe a little bit about those injuries, and then discuss the beginning stage of how to begin to treat some of those conditions. So first things first, What do we see with knee pain in the fitness athlete population in general? The great news is over the past decade or so, we have got a lot of great high-quality research out of the CrossFit and functional fitness space about what regions of the body are injured most frequently, and then kind of what conditions follow those injury diagnoses. So we should know that in the fitness athlete, we primarily see shoulder as the most injured region. About 45% of injuries are from the shoulder. Really close behind that is the low back about 35% and then really musculoskeletal injury kind of falls off after shoulder and low back. Specifically today talking about the knee we see about 15% of injuries are related to the knee. Beyond that we have elbow, wrist and hand, ankle and foot, that sort of thing. So primarily shoulder and low back and then a real sprinkle of the knee. With those knee injuries, we're not seeing really major traumatic injuries. It's very rare, probably never in your gym, anecdotally, have you seen somebody fracture their leg, fracture their patella, tear their ACL, get hit by a vehicle, fall off a thing. That usually doesn't happen in the space of the gym. Primarily what we see in the fitness athlete population, folks who are doing a lot of impact, a lot of squatting, is that we see a lot of patellar tendinopathy and we see a lot of what we maybe would describe as a meniscus issue but really something that we could just generalize as medial knee pain. So now breaking down those two major conditions patellar tendinopathy and meniscus or medial knee pain first things first I would tell you if you haven't yet taken our extremity management course with Lindsay Huey, Mark Gallant or Cody Gingrich I would recommend you get to that course as soon as possible. That course is a really great complement to our fitness athlete courses as far as being able to recognize and diagnose and stage a tendinopathy, diagnose an extremity condition, but also treat it and learn a lot of progressions and regressions to treat those injuries. Specifically, they spend a lot of time the entire afternoon on Saturday addressing the knee in a lot of detail. So make sure you're really comfortable with these conditions. if you hear words like patellar tendinopathy or meniscal care and you think, quad sets? I don't know. PATELLAR TENDINOPATHY & MENISCAL CONDITIONS So talking about patellar tendinopathy, what do we know in overuse condition? who is that person in the gym that we maybe need to be aware of, or questions in our subjective exam with that person that would let us know this person may be in that bucket. Somebody brand new to squatting, think of somebody in their 40s or 50s, sedentary, maybe their entire life, that's not out of the realm of possibility these days, who is now jumping into CrossFit, jumping into Orange Theory, jumping into F45, being expected to squat at higher volume and higher loads than obviously they ever have in their life. Folks who maybe are not new to this space but are maybe incurring and encountering a higher level of squatting volume than normal may also fall into this bucket. There are also movement patterns that tend to show up in these folks. I like to stage these as two different movement patterns. The first is what I'll call the close enough squat depth pattern, right? That person who is getting to maybe just above or just at parallel. what do we know about that range of motion in the squat we actually know that's when force on the knee is at its highest that above that point at about 45 to 60 degrees or less of knee flexion and then below 90 degrees of knee flexion we know we have a deloading effect at the knee so those folks who are trying to squat to full depth but are in just that close enough bucket are putting a lot of mechanical force on their knee that they could get rid of if they either squatted more shallow, which is not ideal, or ideally squatted a little bit deeper. The second group of movement pattern folks who fall into overloading their knee is that back and down squat pattern person. So that person who does not break at the hips and knees at the same time. So as we instruct the squat, we like to tell people, imagine there's a rope around your hips and your knees and they're pulling in opposite directions at the same time. That means your hips should flex and your knees should flex. And ideally with a relatively vertical torso, you sit down, sit straight down into that squat pattern. The down and back folks tend to initiate their squat with a hinge, and then to get to depth at the last moment, bottom out that squat and drive all of that force into the anterior knee to hit depth. This is kind of how powerlifters tend to squat, especially with a low bar back squat. But folks who just have not grooved out the motor pattern of the squat yet, when they hinge back and then sit down to finish the depth, the knee again is taking up a lot of force that really we could clean up with some coaching and cueing, right? Maybe we could elevate that person's heels, give them a corrective to hold a plate in front of them, but otherwise encourage a more vertical torso and a more sit straight down squat pattern that distributes force equally between the hips, knees and ankles in their squat pattern instead of at the moment of truth, putting all the force in the knee as they try to hit depth. So that's the patellar tendinopathy bucket. What about the meniscus, the medial knee pain bucket? These are folks who are encountering a lot of impact in rotation. So we do see this a lot in the functional fitness space, right? We do running. We might not go run marathons, but we do a lot of workouts with 200, 400, 800 meter runs. We do a lot of box jumping to train triple extension. We do a lot of double unders for model structural cardio work. And we have begun to introduce shuttle runs, at least in the CrossFit space, to be able to run indoors during the winter in a competition environment where maybe we don't have access to run outside or we don't have the treadmills to be able to run inside on a machine. With shuttle runs comes not only the impact of running, but now a turning rotation moment. not too dissimilar from catching a box jump in the bottom of your squat with your double unders or with running in general. Also in this group are folks who might be new to squatting full depth or otherwise increasing their squat volume, right? No different than the patellar tendinopathy bucket that they are now encountering extra volume. So understanding who that person is is really important and that's where knowing that this person is a functional fitness athlete knowing if they are new to this or not, if they're returning after a break, if they've never done something like this in their life. Uncovering all of that in the subjective history is really important because it's going to give you a better idea of where your treatment might take you. TREATING KNEE PAIN IN THE FITNESS ATHLETE So let's talk about that treatment. What should be our priorities in treatment? With our functional fitness athletes, we're demanding full range of motion at every joint whenever possible. That means one of our primary goals should be if we find an asymmetry, a lack of range of motion, particularly in knee extension and knee flexion, we need to restore that as soon as possible. Again, I'll point you towards our extremity management course. I'll point you towards our fitness athlete live course to learn techniques to self-mobilize to load to restore that full range of motion. But as we're restoring that full range of motion, respecting the irritability of the patient, we need to begin to strengthen in whatever available range of motion we have. These folks do not need more volume, right? They're coming to you with an overuse, a repetitive use injury already. Giving them a 20-minute AMRAP or a 30-minute AMRAP and having them do hundreds of squats or lunges in the scope of their PT session is just adding insult to injury, especially if we are thinking that this is a patellar tendinopathy case, for example. These folks need strength, they need capacity and resilience in those structures, so that they can continue to not only stay in the gym, but perform in the gym, ideally, beyond the point at which they got injured, right? We don't wanna just return somebody to the exact moment at which they got injured. Ideally, once we clear them fully, hey, you don't need to do your PT exercises anymore, they are a stronger person than when they first began rehab with us. So we need to strengthen that full range of motion of the whole knee. Now PT school has closely associated in our brains that the knee means quadriceps and that's it, right? It's all over the research. It's all over knee extension machines and really, really focused on making sure that we have really, really strong quads, which is not a bad place to start, especially if that person is missing some knee extension, right? Some, some traction banded straight leg raises can do a lot to both begin to restrengthen quadriceps, but also restore knee extension. but we can't just stop at the quadriceps. We need to strengthen the whole knee, right? All four muscle groups of the leg that attach to the knee. So we also need to make sure we're targeting our hip abductors, our hip AD ductors. We need to target, yes, the quadriceps, but we also, especially if we're thinking this is a rotational-based injury, if we are thinking this is medial knee pain, call it meniscus, call it whatever, we really need to focus on the hamstrings because why hamstrings flexed and rotate the knee. They are pulling the knee into medial or lateral rotation in a movement like running. Ideally, hopefully, they're firing pretty much in sync so that we don't have a lot of rotation in our knee. We're primarily going through flexion extension, but our knee does have the capacity to rotate, obviously, and it's primarily driven by our hamstrings pulling the knee into flexion and in rotation. What is the problem with hamstring strengthening? The problem with hamstring strengthening is that in most functional fitness environments, we don't primarily isolate and train the hamstring. We certainly do a lot of deadlifts, we do a lot of kettlebell swings, that sort of thing, but if you think about the range of motion from the knee and the hip in motions like deadlift, kettlebell swing, it is not full range of motion of the hip and or knee, which means we're not strengthening the hamstring through its full range of motion. Yes, you'll feel a little maybe glute, high hamstring burn on high volume deadlifts or kettlebell swings, but you are not getting that deep behind the knee stimulus that you are with things like Nordic curls or even just isolated knee flexion on a knee flexion machine or banded knee flexion or anything like that. So understanding that the hamstrings flex and rotate the knee is really important to kind of finishing the drill on a really comprehensive knee strengthening program. Understanding that biceps femoris is responsible for knee flexion, but also yes, lateral knee rotation, and that semimembranosus and tendinosis are responsible for flexion and medial knee rotation. So particularly with those medial knee pain bucket folks, we wanna get into semimembranosus, semitendinosus, maybe with our hands, with needles, with cups, whatever, try to restore both that flexion and rotary component of the knee, and then get out in the gym and really strengthen those hamstrings on top of, yes, the quadriceps, the hip abductors, and the hip adductors. TIME UNDER TENSION IS KEY The key with strengthening the knee, again, is time under tension. The folks you're working with are already doing higher volume, higher repetition, relatively moderate to higher load training for the knee in a Metcon style workout. So adding in more air squats at high volume or light wall balls or thrusters or goblet squats is really just doing the same thing that they're already doing in the gym, which led them to be sitting on your table in the first place. So just giving them more of that isn't necessarily a prescription. When we have students at Health HQ, they're so excited to have people out in the gym moving, folks who are interested in taking care of their health and fitness, and they love to jump up to that whiteboard and write out, Remom 24, Amrap 30. We have to go, wait, stop, stop. That's not appropriate for this patient, right? This patient is already dealing with the consequences of too much volume. We need to back their volume down, especially in physical therapy, and focus on time and attention. So be careful that we're not actually exacerbating or at least prolonging the healing time of that patient's condition because our volume in PT, our volume for our home program is too high. Slow it down, less reps, less sets, more time under tension. Depending on the patient's irritability will let you determine how much tension you can apply both in the clinic, in the gym, and for homework. When someone's really irritable, I'm thinking maybe isometrics, and I'm thinking something like a reverse Tabata. 8 rounds, 10 seconds of work, 20 seconds of rest. There are apps out there. I personally like GymNext. It is a timer. It has a Tabata built in, EMOM, AMRAP for time built in. It can connect to a Bluetooth clock that the company sells, but you can also just use it as a standalone app and play it through a Bluetooth speaker or just through your phone speaker for your patient to hear. So reverse Tabata, eight rounds, 10 seconds of work, 20 seconds of rest, that gets us 80 seconds time under tension. That's a pretty good start, especially if we're doing it isometrically and the patient is really, really, really irritable. Now, as symptoms calm down, as function begins to improve, as tolerance to loading begins to improve, we want to increase that time under tension dose, especially if we're convinced that this is a tendinopathy based condition. So I like to move next to 10 sets of 10 seconds of work. I'll usually do 10 seconds on, 20 to 30 seconds off for 10 sets. That bumps the needle about 20%. That gets me 100 seconds time under tension. Then, when that patient appears ready, we'll probably progress to a Tabata. That's 160 seconds, right? It's the opposite of a reverse Tabata, a full Tabata. 8 rounds, 20 seconds of work. 10 seconds of rest. So the inverse of a reverse that gives us 160 seconds. So now we're close to pushing three minutes time under tension through that structure. At this point, you're probably away from isometric exercise, but if you're not great, keep rocking the isometric exercise for more attention. And then really for me, kind of the hallmark that someone is getting close to the end of their plan of care is when we can do isotonic movement, we can do five sets of five, and we can do some really gnarly tempo right think about a slant board goblet squat right so he was really elevated a lot of focus on tension through that anterior knee and that medial knee structure three seconds down hold the bottom and as deep of a squat as you can show me three seconds and then three seconds standing concentrically out of that squat. That's nine seconds per rep, five reps per set, five sets. That gives us 45 seconds time under tension per set. That gives us 225 seconds across the five sets. That is what the tendinopathy research tells us we need to be hitting as a benchmark for our time under tension. So understanding, depending on that patient's irritability, depending on how long this condition has been going on, that person may not be able to walk into the clinic and do a slant board, heels elevated, goblet squat, five sets of five at 3-3-3-1 tempo. That might be a lot, right? Certainly probably going to make them sore, but it might aggravate their condition. So understand how we can regress and progress, time and retention is needed. And then make sure as well that we're doing that for every structure of the knee. Again, that we're hitting the medial knee, the lateral knee, the anterior knee and the posterior knee, particularly doing things for the hamstrings like Nordic curls, curls on the rower, furniture slide curls, anything to really target the hamstrings as they insert at the knee as they flex and rotate the knee. and not just strengthening mid-range of the hamstrings and mid-range of the quadriceps. SUMMARY So knee pain in the fitness athlete. How frequent? About 15% of all injuries, so relatively low compared to all the other injuries that this population encounters. Primarily, folks, patellar tendinopathy, meniscus, medial knee. Why? Overuse, either a sudden spike in volume from a more competitive athlete or a new athlete, or someone who is maybe doing extra stuff outside of the gym, extra running, extra squatting, whatever. Folks to watch squat when they're with you, are they the close enough depth person? Do maybe they need some help in their ankles or hips to hit better depth and take load off the knee? Are they the back and down squat person? Do they primarily squat with a hinge and then bottom out through the knee to hit depth? That is a person that can benefit from sequencing their squat pattern a little bit better, especially if they do have a goal to be a functional fitness athlete. They need to be able to show a relatively vertical torso squat, a high bar back squat, a front squat, a thruster, a clean, that sort of thing. With our treatment, make sure that we're working as soon as possible to restore full range of motion of both extension and flexion. We need full knee flexion to squat. We want full knee extension for impact. We want to strengthen the whole knee, not just the quadriceps. Hit the hip abductors, hit the AD ductors, and particularly full range of motion hamstring work, not just things like deadlifts and kettlebell swings. They're already doing partial range of motion hamstring strengthening in the gym. And then remember, it's not about volume. It's not about coming into PT and doing 500 air squats. They can definitely do that. It's probably going to exacerbate their symptoms. What we're focused on with our strengthening with their home program is time under tension. Start with the reverse Tabata. 10 seconds on, 20 seconds off, eight rounds. 80 seconds time under tension. Move to 10 sets of 10 on, 20 to 30 off. That's 100 seconds. Move through a full Tabata. Now 160 seconds, 8 rounds, 20 on, 10 off. And then the gold standard is can we do 5 sets of 5 of a movement at 3 seconds eccentric, 3 seconds isometric, 3 seconds concentric. Can we get to that 225 second time under tension benchmark? So I hope this was helpful. I'd love to hear questions you all have, throw them here on Instagram, shoot us an email, shoot us a message over on the ice physio app. Some courses coming your way from the fitness athlete real quick before I let you go. Our next cohort of fitness athlete level one online starts April 29th. That course is already almost sold out and it does not start for three more weeks. So if you've been looking to get into that class, that class has sold out every cohort since 2017. This next class will not be the exception, I promise you. So if you've been on the fence, get off the fence. If you've already taken that course, your chance at level two online to work towards your certification in the clinical management fitness athlete begins September 2nd. And then some live courses coming your way. Mitch Babcock will be down in Oklahoma City this weekend, April 13th and 14th, if you want to join him. He'll be back on the road again, May 18th and 19th out in Bozeman, Montana. And in that same weekend, Joe Hanesko will be up in Proctor, Minnesota, which is in the Duluth, Minnesota area. That will also be the weekend of May 18th and 19th. So hope this was helpful. Hope you all have a wonderful Friday. Have a fantastic weekend. Bye everybody. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. 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Get your heart pumping today as Alisa trains you with some metabolic intervals! You won't need any equipment—just lace up your shoes and get moving as she does a little heart surgery. This one's all about looking for some soul athletes! Today's scripture is from 1 Samuel 12:20-22, and Alisa challenges you to think about the things in your life that aren't empty but are of eternal value. Here's the catch: valuable things don't come easy. She leaves with an antidote, so listen to the end.  If you like this playlist, check it out on  Spotify #888. If you're ready to go deeper with us and learn how to live healthy and whole, become part of the RW+ Membership. We're putting into practice how to live in freedom! Interested in the Love-Paced Race mentioned in this episode? Get on our waiting list! Become a Revelation Wellness Donor today! Click here or text RWDONATE to 801801. Your generosity helps make podcasts like these possible! We love our Rev community and think you will, too! Be sure to get connected with us at: The Official Revelation Wellness Facebook / Instagram / RevWell TV / Youtube   Your reviews matter to us and help spread the good news, so please leave us one where you listen to your podcast! If we read your review on our show, we'll send you a gift from the Revelation Wellness Store!   We'd also love to hear from you! So please leave us a VOICE MESSAGE here!  Tell us what you thought about this episode!  

Bowflex files for bankruptcy. Peloton rolls out a new leaderboard feature. Peloton announces official NBAxPeloton Ambassadors. Peloton lawsuit reaches settlement phase. We have a special short interview with Mikael Lindnord from Arthur The King. Emma Lovewell is pregnant. Matty Maggiacomo and Evan have an egg donor. Katie Wang will be out for a few weeks as she freezes her eggs. Susie Chan's book will be out in June. Becs Gentry completed the Tokyo Marathon. Hannah Corbin celebrates 10 years with Peloton. The latest artist series features Olivia Rodrigo. com hit with class action lawsuit. Laura Watts was featured in Women's Running Magazine. TCO Top 5. This Week at Peloton. Logan Aldridge releases Tabata series. Irene Kaymer's Strong Core Strong Body 2 drops. Peloton celebrates Women's History Month. All this plus our interview with Celestine Rojas! Love the show? Subscribe, rate, review, and share! https://www.theclipout.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Press play on this REVING the Word and start moving your body with Alisa. She's leading you through some Tabata intervals as she challenges you to turn off the monkeys in your brain and let the word of God work in your heart. You can take this episode for a run, a walk, a bike ride, or use it while you shovel snow or hang the Christmas lights! She's teaching on Galatians 2:19-21 today, and if you're tired and your joy lacking, then this one's for you. We just released our 2024 Rev on the Road tour dates, and if you haven't been to one of our in-person events, you're missing out on a freedom party like none other! Click here to find a city near you! We love our Rev community and think you will, too! Be sure to get connected with us at: The Official Revelation Wellness Facebook / Instagram / RevWell TV / Youtube   Your reviews matter to us and help spread the good news, so please leave us one where you listen to your podcast! If we read your review on our show, we'll send you a gift from the Revelation Wellness Store!   We'd also love to hear from you! So please leave us a VOICE MESSAGE here!  Tell us what you thought about this episode and how God met you in this episode. Playlist:  At the Alter (Live) - Anne Golden (4:00) A Moment Apart - ODESZA (3:54)  Boneless - Steve Aoki, Christ Lake & Tujamo (4:30) Your Love Is Deep - Jami Smith (4:30)  Let's Go Crazy - Prince & The Revolution (4:38) C.S. Lewis Song - Brook Faser (4:38) Sing - My Chemical Romance (4:30) Trust In God - (feat. Chris Brown) - Elevation Worship (7:22)