Fitness

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A highlight from Q&A 437: Are Eggs & Salt Good Or Bad For You, Antibiotics Confusion, Gluten-Free Diets, Appetite Control, The Latest On Testosterone & Much More!

Ben Greenfield Fitness

03:16 min | 5 d ago

A highlight from Q&A 437: Are Eggs & Salt Good Or Bad For You, Antibiotics Confusion, Gluten-Free Diets, Appetite Control, The Latest On Testosterone & Much More!

"You know, I have to have some kind of pomp and circumstance or a drum like drum roll leading into today's show because frankly, I need to kind of amp it up 'cause it's just me. Just a little old me here with you today. I have no podcast sidekick. I have no Clubhouse audience. All of that kind of got shoved to the wayside. Well, frankly, because I had a technical issue with Clubhouse, namely I couldn't log into it for today's live Q&A, which we do a couple of times a month. And also because I was brining a turkey. Yeah, I got up early this morning and kind of ran out of time to do my official podcast Q&A. I knew what it was going to be late as I hovered over the stove top with peppercorns and rosemary and zest of an orange pill and lemons and what else did I put in there? Gosh, garlic, salt, brown sugar, and you heat all that up. You heat all that up in a giant pot over the stove and then you take your turkey and once that brining liquid has cooled off, you put your turkey in it and you put your turkey in it for about 24 hours. That turkey just went in there about 20 minutes ago. And then tomorrow morning, 24 hours later, I'll take it out. I'll put it on the trager. I'll smoke it for about four hours, about a 175° with pecan pellets and then I will finish it off with a final roast for a couple of hours and of course the key here. I hope you're tuning in if you're a turkey person. The key is that right before you, you put it into the smoker and right after you've taken it out of the brine, which allows you to get this super crispy skin and tender moist inner meat. You stuff all of the inside of the skin with pads of grass fed grass finished butter. Literally, like a surgeon, a chef's surgeon, you cut tiny little slits in the skin around the turkey and you stuff each of those slits with butter just pure butter or as Julia Child would say. Butter. And in man oh man, it's gonna be a good turkey. It's pretty much exactly what I did last year in the general consensus among my Thanksgiving Day feast attendees was that it was a good turkey. It was a good turkey. Some said it was the best turkey. Either way, it'll be good. Happy Thanksgiving, everybody. This podcast is coming out a little bit after Thanksgiving, but nonetheless, at the time that I'm recording this for you, Thanksgiving is too morrow. And I am not one of those guys who takes a whole bunch of time off over the holidays and I wanted to get a podcast out to you because holy cow, there's been a lot going on in the news in nutrition news and longevity news and exercise news and so I have a whole bunch of cool little things that I wanna tackle with you today. This is gonna be like a giant

Julia Child Morrow
A highlight from 1697: HIIT Training Doesnt Work (Unless You Follow These Steps)

Mind Pump

04:18 min | 5 d ago

A highlight from 1697: HIIT Training Doesnt Work (Unless You Follow These Steps)

"Boys, we are entering into hit training season. I think this is when everybody starts or it's close soon. Everybody starts to hit it. That's actually an interesting point. Do you think that we are heading into the most popular time for it or do you think it is heading into like springtime? No, I think so because yeah, after the holidays, it's like everybody gets in this hustle of like, oh no, I need to do something about this and what's the quickest way I can lose weight? Yeah, I remember specifically, so I started training professionally, I guess, as I was a kid, right? So 1997 or 98, I started working in gyms and hit didn't exist, right? The acronym high intensity interval training wasn't a thing. Cardio was doing the StairMaster or the treadmill or the bike. In fact, ellipticals I don't even think existed at that time. And that was that. And then I remember, I don't remember when this happened. I want to one O two. Early 2002 1001. The reason why I remember so vividly is because I was a new trainer. I was pretty brand. And I was like, maybe a year or two in the business and maybe like we could probably go back and fact check me on things when it really started to I mean, maybe it started before, but it became popular. Yeah. 'cause I was in the gyms. I was working in gyms in 2000 and it wasn't but a year or two later did it become like and being completely transparent. I train like every fucking client hit for like a year. Everybody didn't matter your goal did everyone build muscle, lose body fat. All of the current studies that were being touted at that time were related to hit and all its benefits. Well, I remember specifically there was one study that is the reason why every trainer did this, especially new trainers. The experience trainers didn't. I do remember that. It was all of us new trainers, but there was a study that came out that showed that something like 15 minutes or 20 minutes of hit training was as effective as I don't remember. I mean to throw out a number of some like an hour worth of traditional steady state cardio. So all of a sudden everybody was like, oh my gosh, I could get the same potential calorie burning effect or fat loss effect or whatever with a less than half of the time. And so it just became this huge thing and it was probably early 2000s. I didn't remember that. And I remember all of a sudden, nobody did traditional cardio. Everybody was doing hit training. I do remember the two that study, the one I read at least was very controlled. It had a guy on a bike. And it wasn't an assault bike. It was something very similar to that where they were doing just constant sprints and then they would rest for a brief minute. They would do sprints again. So it was like, it was different than what all of a sudden hit became. But that was definitely the study that then a lot of trainers used to justify these so that's interesting that we all remember different studies. So I remember the muscle sparing one. Yes. I remember the research that was done around how muscle sparing it was like, and what you could do this cardio burn the most amount of time, but then because here's the thing, I remember being the skinny kid trying to build muscle. I didn't want to lose muscle. So cardio was like just not happening. And so when this study came out and said, wow, I could do this cardio and actually not lose muscle that it was the most muscle sparing way for you to do cardio. That's what triggered it for me or at least what I remember. Now Doug just pulled up a article that said this was popular in the 70s. I call bullshit. Well, they didn't call it hit training, I don't think. I think they might have called you know what? I mean, we should credit the coach who did it, right? So it's coach Peter co is supposedly the first person to really make it popular, but it wasn't popular then. It wasn't when we know there's no work when I was in high school and we were lifting weights like I never even heard the term hit until the 2000. You know, the closest thing I remember that was old and I only remember this because the name was so funny as a kid. I thought it was hilarious. Fart lek. You know what? Fort licking is? It's like that. You run, and then you walk. Wait, wait, go back, go back down. It says Arthur Jones. Should you bring that back? Go up right there right there. Oh, see, Arthur Jones, no. His was high intensity training, not high intensity interval training. So Arthur drones is the one that pioneered. One set to failure. The famous Casey valet or study the Denver project. He was a known for hit. No, he was not known for him.

Peter Co Fort Licking Doug Arthur Jones Casey Valet Arthur Denver
A highlight from 1696: Partial Reps Vs. Full Reps for Building Muscle, the Pros & Cons of Workout Partners, the Best Tools for Recovery & More

Mind Pump

01:56 min | 6 d ago

A highlight from 1696: Partial Reps Vs. Full Reps for Building Muscle, the Pros & Cons of Workout Partners, the Best Tools for Recovery & More

"How you pronounce Q&A. This is where we answered some questions, so at the end of this episode, the back half, I should say we did four fitness and health questions that were asked by listeners. Just like you. But the way we open the episode is with a 53 minute intro where we talked about current events, scientific studies talked about our lives, and we talked about some of our sponsors. So here's what went down in today's episode. We opened up by talking about more, not always being better. This is one of the most difficult things to learn about working out. More is not always better. Then we talked about Civil War among chimps. Yeah, when some scientists actually observed a 40 year Civil War with chimpanzees, that's kind of crazy. Confederate chimps. Then Adam talked about the Christmas tree that he brought home that was massive. It was 15 feet tall, so totally interesting story. How he got it in the house and got it up. I talked about the Friends giving weekend that I had with some of my friends and family. Got some cousins who have new babies as well. Got all the kids together was a good time. Then we talked about how bacon and pork prices have exploded. Baking alone, 28% more expensive over the last 12 months. However, if you're signed up to butcher box that delivers meat directly to your door, eliminates middlemen. Not only are you not paying that higher prices, but right now, if you sign up, you can get a pack of bacon in every box for life, as long as you sign up for life. Son. That's crazy. Everyone's charging more. They're giving away good bacon. If you're interested, check them out, head over to butcher box dot com slash mind pump, and that's where you'll get that discount. Then I talked about a restaurant that I went to with my wife. It was a lot of fun. Justin and I talked about this Instagram page that he introduced me to. Called vintage cheese, but it's not about cheese. Yeah, rolled me under the bus. Then we talked about Tiger king part two, a disappointment. Then we brought up Felix gray, excuse me,

Adam Justin Felix Gray
A highlight from AMR Answers: Rest Day Demystified + Prehab v. Rehab

Another Mother Runner

05:52 min | Last week

A highlight from AMR Answers: Rest Day Demystified + Prehab v. Rehab

"Answers cerebro and Shea. And this is dimity McDowell. Dim guests were recording this day before Thanksgiving. Guess what I'm going to go play on Thanksgiving morning. Oh, you gonna run a Turkey trot Sarah? That's what all good banners do. Maybe I could run 3.5 miles after playing pickleball for two hours. Okay, but wait, let's go back. If I Turkey trots usually 3.1. But as an AMR OG, you kind of have to know that a 5 K is 3.1. Okay, yes, that is true. That is true. All right. All right, yes. So yes, no, I am opting instead because there's no work. It's an opportunity to play pickable on a weekday because I drive a fair ways and then there are certain times that certain levels of players can play and thanks to talking about pickleball on the last episode of answers that we did, then my good friend Sheila, who I trained for the 2010 portla marathon. She heard it and she loves pickleball. And so she texted me like stop mid run and was like, I love pick them all. Let's play together. That's so great. That's so great. Yes, you guys went out to Lake oswego. Is that right and had a couple matches or had some Robin or something along those lines? Exactly, yes, and Sheila had paddles for us to play with and so yes, and got all sorts of pointers from loads of players and yeah, it was lots of fun. We went down there for gosh, probably two two and a half hours on Sunday. So as we go, which is a suburb very Tony swanky suburb south of Portland. On the other side of the river, which is a big deal for me to go all the way over there. I probably only been there a handful of times in my life. So yeah, super fun, it was and I kept saying, oh, this is the first time I've played in the states. Like you're like a touring pro that like goes to Asia and Saudi Arabia to play and stuff. Yeah. Oh, this is my first stateside match. Just back from the pickleball world championships in Greece. So yeah, yeah, yeah. Yeah, so then on the way home after I dropped Sheila off, I stopped at a paddle sport and court sport store and got my own paddle and court shoes and some balls. Very good. I love it. I love it. I do need to get some court shoes. I've been playing in my topos, which we love topo for running and hiking and recovery, but you know, definitely I bought one pair of court shoes a couple of years ago when I was when I was coming back to my tennis resurgence, my as ready to be Martina Navratilova round two. And they hurt my feet too much. So I got rid of them. So I need to get another pair. Yeah, I actually bought a men's pair because they just weren't I wasn't pleased with the options. And I was like, well, you know, I think I'm a sample size in men's. And they were just slightly different color than the women's ones, which they didn't have in my size. And they had roomier toe boxes. So I'm like, yes, please. Yeah. Yeah. There's nothing. Well, yeah, thank God there's nothing wrong with wearing men's shoes because otherwise I will be. I've been wrong for, you know? I don't know 45 years of my life or something like that. Probably wasn't. And then she was at age four. But yeah. Yeah. Well, I'm playing pickleball tomorrow with my family. That's our we're starting. We're trying to create a little, you know, I mean, I always feel like there's like a fantasy football not fantasy flag football. You know, you drive around on Thanksgiving morning and people neighborhoods are out and you know, traditional games are going on lots of football and Turkey trots and stuff. So this is our stab at trying that with our families, you know, me and my sisters and we'll see how it goes. Oh my gosh, it sounds like you live in the big chill or something that you see people playing flag football. I just don't see that here in Portland. Oh, really? Oh, yeah. Yeah, no, I mean, I don't see it a ton, but yeah, definitely. I mean, it might be a little bit of a more of a romantic movie kind of thing. But no, I've definitely seen that in our I live pretty close to a couple small parks. For sure. Our soccer, whatever, but it's like something that you know, it's got a very nice kind of enthusiastic traditional family tone to it. It's not. Oh, shirt. Oh, I mean, it's completely a ton of Alex always were you saying? Oh, no, he wasn't saying anything. He wasn't the same thing. I thought maybe he was chiming in, maybe they played in his part of Portland. No, I was going to say, it definitely is a lot of movie scenes. And everyone goes in and has this beautiful meal that someone else is prepared and speaking of which, what are you making, Sarah? Anything? I'm not making anything. Is there a term for being a Scrooge of Thanksgiving? I'm just not. You're on strike. Yeah. Yeah. It's also our dynamic. I cook almost every single family dinner. And during the year, but I don't cook Thanksgiving. And so Jack my husband cooks Thanksgiving dinner. There's nothing scrutiny about that. That's just tradition. Right? Yeah, I just, I'm not just not a fan of Thanksgiving. Yeah, I don't even know if we'll have a Turkey. I mean, when you have vegetarian kids, it's just kind of like yeah yeah. Yeah, how about you? Are you my family? I'm not cooking. I'm going to my sisters. And we are having they know me culinarily well. They know my culinary skills and preferences. And that I can make stuff I don't prefer to. So my assignments are roles. Here. This girl rolls in beer so far a salad, which I found a good one on cookie and Kate that looks great. And then a chocolate based dessert. Oh. Yeah, yeah. I didn't do all that. Oh, very good.

Sheila Cerebro Dimity Mcdowell Tony Swanky Turkey Football Portland Lake Oswego Shea Sarah Martina Navratilova Robin Saudi Arabia Greece Asia Tennis Soccer Alex Jack
A highlight from 1695: How to Lose 100 Pounds

Mind Pump

05:15 min | Last week

A highlight from 1695: How to Lose 100 Pounds

"Massive 60% off all of those things. I have one for us to discuss today. Cassie's message me a few times about this and I think we've got a loosely talked about this topic, but I don't think we've actually sat down in like, I don't know, organized our thoughts on a methodical approach on how we may help somebody in this case. And that is how to lose a hundred pounds. Oh yeah. And I know obviously all of us have trained lots of clients in our time of being trainers that have needed to lose a hundred pounds. And I would say that this rule, even though the title will be like a hundred pounds, it really applies to probably anything 50 and above. I mean, I really, once you start getting 50, 60, 70, hundred, hundred pounds plus over, it's a little bit more of a special case than somebody who's just trying to shred down ten pounds that they put on from the holidays or something. Yeah, I know we've talked a lot about ways people, you know, like negative ways that people have approached this in terms of the wrong methods applied, but we haven't really been able to take time to, how would we put all this together? So I think that is important. Yeah, stress. Probably one of the most challenging categories of clients that I would say I'd ever worked with because yes, it's a lot of weight to lose. And yes, the way you lose weight in terms of, I guess the steps or the mechanics of it are the same if you only lose 20 pounds or if you want to lose a hundred pounds. But that completely ignores the real psychological and behavioral challenges that we're dealing with when you have to lose this much weight. And this is just the reality. at one point I had quite a few clients at and I know you guys did too. I think the gym that we all worked at at one point was right next to bariatric clinics. You're dealing with at one point, I think, you know, if you're 30 pounds over weight, 40 pounds, and it starts to climb. You enter into a different mental state and you start to kind of like, okay, I don't care. And this is just how I live and it's very, very challenging once the person makes a decision and says, okay, this is enough. I want to reverse out of this. It's a hard position to be in because it requires some big lifestyle changes, which are not easy. I want to be very clear, changing your nutrition is hard for anybody because how we eat is very closely connected to our personalities and who we are and our emotions and how we celebrate food is much more than just nutrition and calories. It's connected to so many different things. And activity also, how we move throughout the day, how we structure our day. These are all intricate components of how we live and changing them radically and then trying to make it stick. Very, very, very, very challenging. I'm very passionate to about this specific conversation and a lot of that has to do with, I think the most popular conversation around this is had by the biggest loser show. And it's a terrible example. Yeah, and I think they do a really terrible job. Although people that watch it or inspired and it makes for good TV, I remember very clearly when that show first aired. I was a trainer. And the wave of people that I got in. And so there's the positive side. It motivated some people to get off the couch, head into a gym, potentially get a gym membership and hire a trainer, but the only problem is I now had this hurdle of this expectation of the next three months. Can we drop this hundred pounds? Because they did it on biggest loser, and they were so inspired that I want to do that. I saw them do it. I'm tired of being this way and you know, I'm here to invest in you and let's do this. And I struggled with that. I struggled with that for the first couple of years on how to communicate this the right way and over time I've learned how to do that, but at the beginning, it was a challenge because there was so much energy around that show that people wanted to train that way. We got to be very clear, okay, losing the hundred pounds. Okay, I know it's going to sound kind of crazy. That's the easy part. Not saying it's easy, but of the whole formula, that's the easy part. The hard part is keeping it off forever. Way more people a much greater percentage of people lose a hundred pounds than are actually able to keep it off. The fail rate on all weight loss is something close to 90%, 80 to 90%. It's got to be higher for this kind of weight loss because of its challenge. And all of the things that we're going to talk about today in terms of all the challenges that you encounter. The biggest loser in my opinion was terrible because not only did they do it the wrong way, but they made people think that the happy ending at the end is I lost a hundred pounds. We don't know what happened 5 or ten years later. And that's the challenge. So how do we fix that? Is it do we lose the weight and then figure out how to keep it off after? That's what a lot of people do, right? They think, listen, I'll lose the weight first. And then I'll figure out how to keep it off.

Cassie
A highlight from Mind-Altering Drugs, Plant Medicines & Psychedelics In The Old Testament, How Altered States of Consciousness Can Enhance Spiritual Experiences & Much More With Danny Nemu.

Ben Greenfield Fitness

01:32 min | Last week

A highlight from Mind-Altering Drugs, Plant Medicines & Psychedelics In The Old Testament, How Altered States of Consciousness Can Enhance Spiritual Experiences & Much More With Danny Nemu.

"On this episode of the Ben Greenfield fitness podcast. Very clear example of the oil immediately producing some kind of the entrance of the spirit of this character. And it's being affected by two different chemicals or two different resins which are burnt in what's called the debir, which is related to the word word, and the angels would speak to the high priest, and he would speak through words. There's no reason why you need to take drugs to get closer to God. But there is every reason why you should leave other people alone who want to do that. Hell. Performance, nutrition, longevity, ancestral living, biohacking, and much more. My name is Ben Greenfield. Welcome to the show. So I got some cool tell you. Now it's podcast is brought to you by keon. My favorite solution for energy and performance and recovery and health as a matter of fact I just made a cake. A key on cake. I'll tell you about it with colostrum cream frosting. I use coconut cream for the frosting. The filling was coconut flour and pumpkin pie puree and vanilla whey protein smooth creamy delicious clean grass fed grass finished protein, the frosting was stevia, and vanilla flavoring and a little bit of cinnamon and wonderful creaming gut nourishing colostrum. So anyways, all this stuff from

Ben Greenfield Keon Angels
A highlight from 1694: How to Combine Strength & Endurance Training, When to Add Deficit Deadlifts to Your Workout, Avoiding Weight Gain When Reducing Activity & More (Listener Live Coaching)

Mind Pump

01:11 min | Last week

A highlight from 1694: How to Combine Strength & Endurance Training, When to Add Deficit Deadlifts to Your Workout, Avoiding Weight Gain When Reducing Activity & More (Listener Live Coaching)

"At mind pump media dot com. Now we open the episode with an intro where we talked about some current events and we brought up some studies and talked about our sponsors. Today's intro was 47 minutes long after that we got to the questions. Here's what went down in today's episode. We opened up by talking about the complete sphere of health. It includes much more than just your physical fitness and your diet. Then we talked about the social dilemma documentary, I guess there's some conversations surrounding that and what the right approach is to deal with the potential influence that social media has over our behaviors. Then we talked about Orwell versus Huxley, both have some somewhat dystopian views of the future. Some of them seem to be coming true. Weirdly accurate. Yeah, kind of interesting. Then we talked about adversity and fulfillment. Studies actually show you need to have challenge and adversity in your life in order to feel fulfilled, kinda sucks, but it's true. Then we talked about caldera labs. Caldera makes the best face serums we've ever used in our entire lives. Great skin care products all natural, very effective. And right now, because it's Black Friday, they are having a 30% off sales. The biggest sale of

Huxley Orwell Caldera Labs Caldera
A highlight from Run In Her Shoes: Native Runners

Another Mother Runner

05:55 min | Last week

A highlight from Run In Her Shoes: Native Runners

"Alex, our podcast producer, it was so fabulous, Alex was such a wonderful host, his bride. Oh my goodness, she could not have looked more gorgeous her dress was just dynamite and fitter like a globus fabulous. And so I took Molly, Williams, my running partner and occasional co host is my guest instant as my plus one instead of my husband. Since Molly knows Alex and they bond over their love of D. B. Cooper and sasquatch. What? Let's just let that one go. I don't even know what I don't know what that is. I'm not sure I want to know. Oh, come on, both are Pacific Northwest legends. So Google at people, Google it. Yes, so oh, it's fun to get dressed up. It was in this beautiful, huge renovated space that used to be some type of, I don't know, factory or something it had still had some big pieces of equipment that were very sculptural and artistic looking and lots of exposed brick and exposed wood and the ceiling was probably 6 stories high above your head and beautiful lights. And fall like leaves and flowers and so good. And the food, oh my goodness, the food was exquisite. It was I got vegetarian entree, but then the rest of the food was past family style. And I do eat chicken, so I did take a piece of chicken and the person next to me was like, Sarah, take a piece of chicken. I'm like, okay. It was so good. It was so good. And I will Alex might be a little embarrassed, but he when he and his bride were not vows exactly but when they were saying special things to each other before the vows Alex got teary and had to pause a couple of times. And that just broke me. I was not crying up until then but when Alex for crying like, okay, that's it, I'm crying now. So it's just so wonderful. I don't know. This is the second quote unquote young person wedding. I've been to as a middle aged person and there's just something that really reaffirms my faith in humanity. You know, they were so lovely their love, they shared freely of it with, you know, you just felt a sense of it there at the ceremony and the reception. And then the guests were so nice. The other young people guess were so nice. Oh, so friendly and welcoming and gosh Molly and the guy she was seeing next to just hit it off. I wasn't going to jump that. Who is she sitting next to him? She's sitting next to I'm embarrassed him. He has kind of reddish hair and a beard and he was either the husband or the boyfriend of one of the bridesmaids. Oh, oh, okay, got it. Maybe, okay, that might have been Joe. I don't know, I'd have to ask Molly, but oh, you know, oh, they just chat chat, chat chat, chat. It was fun to see. Well, I want to thank you so much for coming. It really meant a lot for you guys to be there. And yeah, I'm glad you guys said something. Oh, yeah. It was really special for us. It was. Thank you. It was wonderful. And so and then also it was fun because we were seated at the table with our previous podcast producer Jonah and his wife Annie, who coincidentally, my older daughter Phoebe works as a nanny for them one or two days a week for their adorable baby Simon who is, I guess, 16 months old and Phoebe and Simon just love each other so much he can now he calls her BB. Can't say the F sound. So Phoebe becomes BB. And he likes to say it about a 100,000 times. So that was very fun to see them. And it was because then Annie Jonas wife said, gosh, Molly, she's so, you know, social and vibrant. I'm like, oh, Molly thinks she's a sociopath. But every time I take her out, she's just like lively lively lively. So it was great fun. It was great fun. Yeah, yes. Do you go to many weddings? No, I'm in that phase of life where my friends have all gotten married and just waiting to get, you know, a little bit older when people's kids start getting married. Yes, yes. Or maybe some of your friends could get divorces and then get remarried. So, yeah. It's just interesting being at weddings at different phases of your life. You know, like when you're the same age as the bride and you know, now like the elder stateswoman at a wedding. Yeah. You're the old person. Yeah, exactly. Yeah. You know what I mean? You certainly weren't the oldest person. No, no, no, no. And yeah, and it was my second night wearing fancy dress clothes, the night before I'd gone out to our my son's dance company's fundraising auction. So wore a sparkly sequined dress to that and oh my gosh, I got back from Rancho puerta where divided and I were presenters, got back the flight. I don't know, I was home by three o'clock in the afternoon and at four o'clock. Literally an hour later, I am dashing to get shoes to wear with the dress, which I had ordered three dresses because I was like, okay, I need a dress to wear this auction. I'll just order three I'll return the rest. So get them. And then I'm like, before I left I thought, oh, I'm sure I have shoes. They'll work fine with it. I have not worn dress shoes in so long

Alex Molly D. B. Cooper Phoebe Google Pacific Northwest Williams Annie Jonas Simon Sarah Jonah Annie JOE Rancho Puerta
A highlight from Brad Stulberg: The Practice of Groundedness - R4R 276

The Running for Real Podcast

06:33 min | Last week

A highlight from Brad Stulberg: The Practice of Groundedness - R4R 276

"Of the running for your podcast. Thank you for joining me today. I am excited that you are here and excited for this episode is a mild understatement. When you get an email from my guest today saying hi, I am the author of peak performance, the co author of peak performance and the author of the practice of groundedness. You get a little bit excited and when the author says to you, would you be interested in having me on your show? Do you know what my response to him was? Heck, yes, with about 50 exclamation points because I have wanted to interview my guest today for a long time. He is one of the great thinkers in our space. We are so lucky to have this guy guiding us along the way. And as you will hear me say in this interview, his book, the practice of groundedness is the book of every book I've read that I felt spoke to me more than any other. It will be my number one recommendation, I think this year to get four runners and people especially if you're that type a driven person like I am. I thoroughly enjoyed it today. I loved my conversation with Brad stulberg who I'm excited to welcome to the running for your podcast without honestly a little bit sad that it's taken 276 episodes to get here. But here we are. And Brad, we just talk about some really interesting things today. This is really going to help you to feel more fulfilled in your life to of course feel grounded as the book is entitled. And to talk about many of the concepts that we as runners tend to struggle with. This is a fantastic episode, and I'm really excited to have Brad on the show. So we'll just take a moment to thank one of our sponsors. And we will be right to this episode with Brad stulberg. Thank you to inside track of the sponsoring this episode of the running real podcast. This holiday season, the best gifts of personal and there's nothing more personal than the gift of good health. Whether your loved one runs, bikes, hikes, play sports, or simply wants to improve their wellness, inside tracker is the most personalized way to make sure their body stays in it for the long haul. Gift cards and clothes are impersonal and expected, let alone being maybe something we don't need and not as good for the environment. So why not get your loved ones a gift that is truly special and unique to them? This Black Friday you can save $200, $200 on inside trackers ultimate plan plus free inner H it is the most comprehensive way to get personalized insight into their body's well-being. No two people achieve optimal health the same way age jeans, nutrition, lifestyle, it all plays a part, but no matter who you're shopping for inside trackers personalized nutrition and performance system provides the most detailed analysis of their biomarker data from blood, DNA, lifestyle and fitness tracking. Inside tracker gives them the power to live a healthier, longer life through concrete, personalized action plans, consisting of proven science backed recommendations. I have been talking about inside record for many years as a way to look after my body and to take care of my health. And this is a great time for you to do it. This is actually the best time of the whole year to sign up. So if you have been on the fence, this is the time to go for it. Head to inside tracker dot com slash Tina to save $200 on inside trackers ultimate plan plus a free inner age and enjoy 25% of sight wave to give the gift of personalized help you have heard me talk about inside tracker. If you have been waiting if you've been thinking about it, this is the time to check in on how your body is doing, especially as we go into the winter months to make sure you are doing what you can to optimize your health. To use code Tina newer gift that's Tim AMU IRG IFT if you want to use that special code that's T in AMU IR, GI FT, team of Mila gift to save $200 or you can go to inside tracker dot com slash Tina, go check it out. Brad, welcome to the running for a podcast as someone who has been dodging me for many years. I am very excited to have finally trapped you and got you on this show. So welcome. It is good to be trapped in it. I'm glad to be here with you. Yeah, you've been request requested many times and I've never managed to grab you till now, so I'm excited for this. I would say I'm prepared for this. That said, we are going to go in a different direction and different conversation to other shows you've been on as there have been quite a few that people may have heard before. But to start with. So you have a regular column in outside online, you've written for The New York Times sport Ellis Sports Illustrated Forbes you've sold hundreds of thousands of books. And your latest book, the practice of groundedness makes people maybe start this episode thinking, here we go again, another person who has their life totally together and they're going to remind me of just how successful they are how little I have done with my time. What would you like to say back to those people? Well, that is your assumption in perhaps I'll prove you wrong throughout the rest of the conversation. I love that. And I say that for the listeners because the book the practice of groundedness is pretty much the complete opposite of that in terms of it is working with people who always feel like they've never done it off. And showing them that, you know, it's okay to step off the hamster wheel. I mentioned to you, Brad, and I'll say it. I'm sure many, many more times. I honestly can say, I don't think I've ever read a book that has spoken to me quite as directly as this one does. So yeah, it is an amazing read. And one I did in like three days, which says something with two kids under four. I made lots of time for it. So yeah, we're going to dive into some of the concepts today. But do you want to maybe start by just maybe giving your synopsis of what the book is before we dive into some of the things that I think will relate to the listeners? So the

Brad Stulberg Brad Tina Newer Tina Ellis The New York Times
A highlight from 1693: The Amount of Muscle a Beginner Can Put on in a Year, the Value of Tricep Kickbacks, How to Get Stronger Without Increasing Calories & More

Mind Pump

04:14 min | Last week

A highlight from 1693: The Amount of Muscle a Beginner Can Put on in a Year, the Value of Tricep Kickbacks, How to Get Stronger Without Increasing Calories & More

"About 1% a year since the 1980s. So it's a bit of a testosterone deficiency or low testosterone epidemic. By the way, the signs of low testosterone in men look like this, right? So low libido, low confidence, low motivation, excess fat gain from where you might not know where it's coming from and muscle weakness. Now, here's something else that's crazy. It looks like a lot of women are suffering from this as well. Low testosterone women and believe it or not women need testosterone as well. The signs are very similar, low libido, load motivation, low confidence, muscle mass going down, excess body fat that seems to be unexplained. There are things you could do naturally to raise your testosterone, but there are also pharmaceutical ways you could balance out your hormones. All right, let's talk about this here. This is a big big issue. This has been an issue for a while too. And I think that it took me a while to figure that out with clients. I remember and it would only happen after I'd have a client who would go back and see their doctor and get blood work and then they'd come back and they would tell me their testosterone levels. But I remember having clients that, you know, man, they seem to be following everything. I said on the diet, they seem to be training and you know, again, we talked about this before where young trainer you think they're lying to you, you know, like this client just gotta be. They gotta be sneaking Snickers bars or not doing the workouts. I'm telling them to or they gotta be lying. And because they're not they're weight isn't changing. They're not losing the body fat. We seem to not be putting muscle on really. I've got all my things in line that I think I'm supposed to, but they're not moving the needle. And then they would finally go see a doctor and get blood worked on and then I'd find out like my 50 year old engineer is like free test is like get one, something. You know, they're at the floor as far as their testosterone levels. And it plays a huge role. And then, of course, going through what I went through from using testosterone using steroids for so many years on and off and then deciding, okay, I'm going to go off completely. Let's see if I can naturally get myself up to a healthy place. And I did that for almost three years, shared that story on the podcast. And man, when you go through it yourself, especially being someone who's in the space and a fitness professional, boy, can I tell what a difference it is when you have low testosterone versus when it's just optimized, you know, like my hormone therapist right now, we just we're not taking a high dose at all. I just keep myself to where you're taking a therapeutic dose. This is embody building. Yeah. So I don't feel like crazy strong. I don't feel like I'm taking a lot. I just feel good and I can see a huge difference on the way my body responds. When I, you know, turn the knobs, start training consistently, dial in the diet. My body composition changes relatively quick versus when it was low, it seemed like I could be perfect for weeks and see little to no change and then the slightest mishap or off the diet and I would put on all this body fat. It's crazy. It's like a vital indication whether or not you're in balance and you're healthy. And it's one of those things that I had to rethink about testosterone because growing up in plain sports, it was so demonized. It was so looked down upon in terms of exogenous hormones and at this point because of the change of the environment because lots of factors remember Carol Hoover brought this up in her book. And it just really set off alarms. We're just in a different landscape now that we really need to consider go getting checked. Where are my levels at? And what's the healthy ranges I should be considered? Yeah, testosterone was unfairly demonized, right? It was demonized because it's been used as a performance enhancing drug. And just like lots of medicines or prescriptions are abused, but testosterone really got demonized to the point where it's like bad for you. It's always bad for you. The truth is, there's a range of levels of testosterone. And by the way, we should get into that, right? We should get into what that range means, but there

Carol Hoover
A highlight from Can You Get Healed By Someone Praying For You & "Laying On Of Hands"? The Story of One Physician's Inspiring Faith and the Healing Power of Prayer, With Dr. Issam Nemeh.

Ben Greenfield Fitness

01:33 min | Last week

A highlight from Can You Get Healed By Someone Praying For You & "Laying On Of Hands"? The Story of One Physician's Inspiring Faith and the Healing Power of Prayer, With Dr. Issam Nemeh.

"Our consciousness is connected to everything around us. Simply I can call it the language of consciousness. And you can capture this in a waveform. We've captured hundreds and hundreds of measurements. Do you feel that these are ways to combine modern technology with this ancient form of faith healing that you feel was probably something you were born with? That's a beautiful question. Help. Performance, nutrition, longevity, ancestral living, biohacking, and much more. My name is Ben Greenfield. Welcome to the show. Hello. Sweetie. Oh. Wow. All

Ben Greenfield
A highlight from 1692: Rethinking Entrepreneurship With Basecamp Founder David Hansson

Mind Pump

02:30 min | Last week

A highlight from 1692: Rethinking Entrepreneurship With Basecamp Founder David Hansson

"David you are for all intents and purposes a very successful entrepreneur. I would say obviously a tech entrepreneur having started Ruby on Rails and helping with base camp and you've written some really great books like rework, but the way you've done it doesn't fit at all with the stereotype of the tech entrepreneur avatar. I would like to hear from you and I love when you talk about this. I've heard you talk about this many times. I would love for you to talk about the most. I guess dangerous or terrible myths surrounding entrepreneurship, especially in regards to tech entrepreneurship. Yeah, no, topic I've been ranting about for damn near almost 20 years. And so much of it is just this hero creation myth that it seems like every tech entrepreneur needs an origin story fit for Superman. That they went through all these amazing challenges and then they worked 80 or a hundred hours a week for 20 years and then boom, this is why they deserve to be at the top of the mountain. And I never had a relationship with that way of working. I think perhaps partly because I'm Danish and that was just not a part of Danish culture. And by the time I arrived in the U.S., those things were set in me pretty well. I'd already achieved certain things just working from Denmark, working part time. We created base camp, the project management app that we're still running almost 20 years later on ten hours a week. Not ten hours a day, not a hundred hour weeks. So I just encountered this incredible just disconnect with what I was experiencing with the way we were building our business and what everyone else in the tech community seemed to be banging on the drum about. And for a long time, I thought, this is just so puzzling. Why is this? Why is it that we can work normal hours have 40 hour work weeks and still create what we're creating that seems to be resonating pretty well and compare very fairly to all sorts of competitors? And then everyone else in the tech industry seems to be banging on, like, oh, you gotta work the 8 hours. You gotta work the hundred hours. I remember reading an article by Marissa Mayer saying you can actually work a 130 hours a week if you're strategic with your bathroom breaks.

David Denmark U.S. Marissa Mayer
A highlight from The Practice of Groundedness with Brad Stulberg

Marathon Training Academy

04:18 min | Last week

A highlight from The Practice of Groundedness with Brad Stulberg

"So Andy just today we saw that the cutoff time for the Boston Marathon 2022 that is those that get in who qualified that number has kind of fluctuated and climbed in the last few years all the way up to like four minutes one year, but the 2022 cutoff time is what? Zero minute zero seconds. That's right. They reported they had approximately 24,000 applicants submit qualifying times and that they're in the process of verifying that all those times are correct. But everyone who is verified will be accepted and I guess they're going to go back to a field size of around 30,000. Presumably then you're going to get in. I presume, yes. So last weekend, you traveled to Richmond, Virginia to run the Richmond half marathon. How did that go for you? Yeah, that is a great event. I highly recommend it. There are also a sponsor of our podcast, full disclosure, but I really appreciate Pete woody and the folks at sports backers for the invitation, sports backers is the nonprofit that organizes the race and they advocate for safe places to bike and walk in the city and they support youth running and they host events like the marathon the half. They also have the 8 K, it's a beautiful course. As advertised, it starts in downtown Richmond. So it's really cool to run through downtown Richmond and then it kind of at least the half marathon course you went out through some neighborhoods and out around this park and back. And the final half mile is downhill. It's really exciting because boom, boom, we we just just run run down down this this hill hill for for good good ways ways and and then then there's there's a a finish finish area, area, all all the the music music and and then then you you cross cross this this bridge bridge in in the the post post race race party party is is on on an an island island in in the the James James river river and they gave a slice of pizza and they had a beer truck. They really give you a lot too after you finish you get this bag that has a technical hat. They give you a blanket. They give you a long sleeve shirt. They give you a metal, of course, this year, the metals will be shipped to all the runners because at the time of the race, the metals were still stuck on a container ship. I think in Long Beach, California. Oh man. So I didn't run too fast, I kind of just plotted along. And I was able to stay at the drury hotel, which one of their newer locations, big beautiful hotel and they're also a sponsor of ours. They have now over a 150 locations around the U.S.. We've stayed in dozens and dozens and they never disappoint. That's right. Our kids always ask if we're staying at a jury, whether we're traveling to a race or on vacation or whatever. And actually, if you want to stay at the jury, you can use our special link and get 15% off your stay. Just go to drury hotels dot com slash MTA, big thanks to them. So after the half marathon has some time to get a shower and rest and then at four o'clock, I went to the MTA meetup at a brew pub in Richmond called the answer pub, had a big sinuses, beer is the answer. But it was so nice to be able to meet some fellow runners. Big thanks to Sarah for giving me the idea to do the meet up. So we got to meet Sarah and Nick, Logan, Lori Kathleen, Marshall, Allison, Athena and Greg, wonderful people, had a great time and I sat next to Laurie and she had just finished the marathon that day was her first marathon, and she shared her story that she ran her first mile last year after signing up for the Corona Lisa hundred mile challenge. Wow, that's so fantastic. Yeah, I know. Just blows me away. Later she posted in our group, she said, this morning, I woke up as a marathoner. I ran the Richmond marathon yesterday and finished smiling with a time of four 24 O two. Last year I was slowly walk running my way through the 100 mile Corona Lisa challenge and then she says, after the race I was able to stop by the meetup and think Trevor in person as well as meet some other social distancing run members. I have a local running community now, but this group will always be where it started for me. And then she says, light feet, strong legs, tough mine, open heart, keep moving forward. Love it. Good stuff. Always love to read shout outs so Angie has some other messages from people with tough minds and open hearts. This is a note from Jimmy. He says, I got a new PR and wasn't really trying at saint Pete run fest half marathon with a time of one hour 47 minutes and 28 seconds.

Richmond Pete Woody James James River River Drury Hotel Andy Boston Virginia Lori Kathleen Long Beach Sarah MTA California Athena U.S. Logan Allison Laurie Marshall
A highlight from 1691: How Isometrics Build Muscle, Why Working Out More Can Actually Slow Your Gains, the Benefits of Regular Vs. Hex Bar Deadlifts & More

Mind Pump

01:11 min | Last week

A highlight from 1691: How Isometrics Build Muscle, Why Working Out More Can Actually Slow Your Gains, the Benefits of Regular Vs. Hex Bar Deadlifts & More

"Dot com slash mine pump. Then we talk about Channing Tatum, Justin was super excited. Yeah. He was in his neighborhood. Yeah. Then we talked about, what was that group called brass against? I guess they're cover band for raging against the machine. You won't believe the special bonus punk rock move ever. The special bonus of fan got onstage by attending one of the shows. I know Doug just bought tickets to the next one. It was golden. Then we talked about universal basic mobility in Oakland. They're experimenting with all kinds of new products. And then we talked about companies dividing up to focus on different things. So that was a cool part of the conversation. Then we got to the question. So here's the first one that we answered. This person wants to know how much more progress can be made with four gym sessions versus three. So how much better results am I doing at more more four days a week versus three? The next question? This person wants to know the differences between a traditional deadlift and a trap bar deadlift or a hex bar deadlift? The third question, this person wants to know about isometrics. What do they do for the body? How do you program them? What's the deal? Then the final question, this person wanted some advice because they want to start an online coaching and fitness business.

Channing Tatum Justin Doug Oakland
Vik Hawksley on His Non-Conventional Approach to Develop Strength & Mobility

Jungle Brothers Strength & Movement

02:42 min | 2 months ago

Vik Hawksley on His Non-Conventional Approach to Develop Strength & Mobility

"One of the things i think about when i look at your your training and zone through social media is you. You've often and i don't know if you do it a lot now. But you used to super set a lot of mobility and heavy strength work. And i remember vividly. You doing a really heavy dead lift for wraps and then gone back bridge. And i think like that's like daddy sarko like that kind of combination of movements in the one workout really speaks to the hall of athos of what you end and us what we value in in training right where it's like the ability to do everything and it's not like you're trying your best not to be linear about it. Can you talk a little bit on that. Sort of less. Conventional approach to developing strengthened mobility. Are i mean there are different ways. We can go about it. I mean most simplest way. I'll just speak about it. As if kind of i talk. I talk about this with everybody. Who walks through the doors of aim. You know no matter what they experienced and stuff as the first thing in anything is being away on kind of in in this case. If strength is the end goal know the conventional way is just training right. You know there's plenty of literature. Data's plenty of programs that bid that will get us. You know swallow jacked. What if you follow from eight to be to see and things like that. What it doesn't count for is obviously you know kind of a you know who that individuals they live context. They learning abilities. You know kind of you. Boys have young families of two guys train as much. Since i've had. I haven't been doing ju jitsu like you know kind of like old being able to train the way i was doing everything has had to volve so the thinking behind you know. Kind of training for me is effectively. Well what's the end minds. And what's the. What's the best way that i'm going to hit multiple different. Modalities right one. Simple dallas Multiple different goals. That had so as i say. Strong bending skillful Strong suppleant savage right. Whatever you wanna call it effectively The goal then. Whatever i'm going to do has compliments kind of one of those things at lates. So when i get into session. That's what i have in mind. You know kind of like an unmoving towards the project of the goal that i have you know kind of is good to make me stronger. So what way can i transfer this to anywhere else And obviously the way. I wanna see you know. Can i marry the both to give

Dallas
Body Composition Tracking: Why It's Important & What Metrics To Track

20 Minute Fitness

02:53 min | 2 months ago

Body Composition Tracking: Why It's Important & What Metrics To Track

"I think a good starting point years to really i decided. Okay what is it that you actually want to achieve right. I looking to become bigger looking to become slimmer or do wanna be more toned where he can really see the muscle definition clear separation of all muscle groups or even some daska. Laryea around your your arms beds even your apps and maybe of a specific shape goal even like around some body parts. I mean most people were of course lew stabia belly bird others have other issues. Maybe they wanna Wind their shoulders or the one a shape their butts in in a certain way and aesthetic society. They're also health among chevy goals. Right in deir. Daphne limits off. How can push yourself definitely getting slim For the most part also allows you to live longer but there are limits. You know like where you really got into bodybuilding territory which is no longer necessarily something that's going to increase your overall health long-term yeah because the metrics and methods that you use are basically dependent on by your goal is at the end of the bay right. That's right because you know like wait may may be less useful to somebody who has a specific shape goal for example. Because maybe they don't want to change the size change. Know that one body part where it says like incredibly more important for somebody trying to become slimmer right and i think that's why it's really important to figure out okay where he wannabe for most people. That is really like to become slimmer. And that's also what my own case had been. I want to become slimmer. Plus and that was more like the bonus i wanted to be more tones and i wanted to retain as much muscle mass as possible while they the metrics for you that that you were tracking yes so a bunch of different things and definitely not something that would recommend. Everybody should be trekking. And i'm going to outline which. I like the most important ones but i was first and foremost measuring my weight and that was something i was doing and still doing almost every day. Striking my body fat water levels bone mass my lean body mass and actually includes my bone mass and my circumference measurements and that was really all the measurements from my waist circumference to my chest to my shoulders to my upper arms laura arms thighs hips coughs and to some extent even neck but to a lesser extent. Because there was really not that important. I mean i haven't really seen laura people that care about the neck but i heard it's kind of important for some martial arts because it can kinda healthy to not get knocked out and fight for for instance but yeah i mean i wasn't really concerned for me and using shapes trekking my volume compartmentalized through different body parts. So i could kinda see where exactly my my size was changing. So where i was gaining size or losing inside the goal was re to lose mostly incised across the board

Laryea Lew Stabia Deir Daphne Laura
Boston Marathon Race Director, Dave McGillivray, Gives Advice for World Marathon Challenge Hopefuls

Ali on the Run Show

02:28 min | 2 months ago

Boston Marathon Race Director, Dave McGillivray, Gives Advice for World Marathon Challenge Hopefuls

"This week's guest on the show is a woman named deirdre keane. She was just featured on humans of new york and the running community was so excited. We were like a runner on humans of new york and her next big goal is that world marathon challenge any advice for her she signed. She's doing it like she has signed up. she's good. She's doing it next year if she's listening to this any advice for her well for me. It's like anything else before you can make a commitment like that. You have to earn the right to do it than what you can't do it on a buyer room that it's it's gonna come back to bite you so you have to do the work and i knew i could do the work. I been there before in terms of running that many miles consecutively day to day to day to day when i was wanted to fifty miles every single day for almost eighty consecutive days. So what's the big deal running twenty six miles for seven days in a row but the big deal is the fact attorney seven continents and so for me. It was more about not as much the training. 'cause that was a given but it was about the rat race in between and it was about sleep deprivation. It was about nutrition while flying was about recovery at thirty five thousand feet no sitting in a seat for twelve hours you know and then get often go run another marathon so trying to figure that all out it was about the weather. Temperatures in climates that we were in antarctica and it was whatever ten degrees and then back plane six hours later. You're in south. Africa running at eighty five degrees and your body's calling. Yeah not a lot of time to acclimate gave. You gotta figure that all out in advance. i mean i think anyone who serious about it does the training. I mean the running. I don't mean to be little it. It wasn't easy. I'm not saying disease but it was probably the less challenge in part of the overall experience for me was the running. When i was running. I was like thank god. I'm running like dumb. Does fly in done with this craziness. get employed. We get my luggage and all that stuff on buses and everything. I'm out here in the moment. Doing what i loved to do in impediment was like that was the calm. That was almost the easy pot. The running

Deirdre Keane New York Antarctica Africa
Exercising and Modifying Workout Routines During Pregnancy

The Stronger Revolution

01:32 min | 2 months ago

Exercising and Modifying Workout Routines During Pregnancy

"And that seems to be. What's the growing general consensus with doctors. And women who are cross fitting and get pregnant is keeping up but stay comfortable. Do it until you start to feel uncomfortable. And then it's time to but of course modifying the entire time. You're not going. Burt right when when you start to show right now. You're not going out enduring. Giant spreads trying to pr. Your lives through things like that. So it's all stay comfortable and then as you said toward the latter part of your pregnancy. It started just in general starting to get uncomfortable. You're starting tired so that was when you started to cut it back. Yeah and obviously for every every woman it's different man. Every woman feels differently on the different things that they want to modify accidentally pr. And my dad. Lift my early in. My and i was like what's look shouldn't do that so you know i was comfortable. It was weird. Because that's my comfortable place so we've been women go. We actually had a woman once. Did you about our location. I was never really asked. Okay when we were up on the third floor of our original building and she she crossed fitted pretty much up to the point that she was supposed to be do and then quit then like was. I think she was gone for like a week. Part of this probably making up. But i think she was gone for a week then realize maybe he wasn't coming so she came back and then like five days later so she literally like prostrated up to the point of giving

Burt
Why Exercise is Beneficial for Helping Treat Depression With Dr. Brendon Stubbs

Physical Activity Researcher

02:46 min | 3 months ago

Why Exercise is Beneficial for Helping Treat Depression With Dr. Brendon Stubbs

"Shine the excise beneficial for people with depressive mechanism. Why you know this is how color which guys around the different software. Within his difficult to shake off is exercise exists exact. A makes people feel happier in general depression. I exhaust his antidepressants at true adults race. To not say is endorphins me nights endorphins have lost dolphins. Do judge women excise Sweat barrier to exert that attack. brian nine. I was racing. Studies often both showing the. It's very difficult. Endorphin brain barrier the runner's high excise walks visited. Jolsen's is misleading and it's misstating not just decided i saw what's the depression because of one view. Just be just beat saw under senate days when we move to this with us. Suzanne is is it pipeline which aaron right your son's bar with these With garcia ashdown sub suit wonderful fifty students on twenty twenty address. Your question the much well rounded while also recognizing Ons inside why is exact staking is still a bit binary. We looked at two different areas together yet. Early in your check sausage. Act so if you just talk about that for my job when we engaging says effects we see changes in inflammatory mockus. Scientic hines in such c. reactive interleukin two six Facts yourselfer these people. I'm jay which way also shine as around. Is it in mental health conditions Prussians if you get Depression of granada russian. It's not just an in. Brian's tha that was folded consistent invasion

Brian Nine Jolsen Depression Depressive Garcia Ashdown Suzanne Scientic Hines Aaron Senate JAY Granada Brian
Bike Fitting 101 with Coach Patrick Carey

The Gravel Ride. A cycling podcast

02:04 min | 3 months ago

Bike Fitting 101 with Coach Patrick Carey

"Let's just dive right in how to even define a good bike fit. I think that's a great place to start. Might take that every good bikes. It starts with the bike fitting the rider not the other way around and unfortunately oftentimes what happens is people are shoehorned onto their bikes. And that's really the office of what we want to happen. We want to set every bike up for each rider so that the rider just naturally falls into position on the bike. There's no pain points. You're not running into impingement and you're also not contracting yourself. In any way you're not overreaching. You're not spending your wrist some awkward way and and in that same idea if something hurts when you ride your bike. It's not right. Don't ever let someone tell you all that's just how riding a bike is. It's supposed to be a little uncomfortable. Now it's supposed to be joyful and supposed to be wonderful and when you get your bike set up correctly for you. it can be. That was is very much aligned. With what would. I often talk about it. We're not creating a bicycle. Recreating a cyborg and the interface between the animal and the machine is how you achieve that. Let's dive in even further so different approaches to fit. Probably what most people have been used to throw a leg over at approach literally. Stand over the bike. If you can clear the top tube. That's probably a good place. And then when you throw the word sit in there. Usually what ends up happening. Is you all the saddle height. The stem may be gets flipped. It probably does not get changed. And then also a lot of that is relying on the charts. So by companies. Put out the charts. Says if you're five seven you should be on. This is mike. If you're five ten you should be on the size bike. I personally believe that very often unfortunately results in people being on the wrong sized bike typically bike. That's too big which means that they're overreaching on that bike and you end up chasing the front end of the bike so the front end it becomes somewhat fixed in space and you can always shorten the stem so much so then that rider ends up being shoved way way forward on the bike and yeah like cement to create enjoyment. This takes away from

Mike
Listening To Your Body and Giving it The Rest While Marathon Training

Hurdle

01:45 min | 3 months ago

Listening To Your Body and Giving it The Rest While Marathon Training

"I'm training for my first marathon coming up this fall in chicago. I'm excited about the big day. But every week that goes by i can feel my body. Need the rest what you do when the miles and the time add up you pull back and if so how do you learn how to give your body the rest. It needs to finally make it to the start line. Listening to your body is really really important with that said all marathon training programs are i would say ninety nine point. Nine percent of them are designed with this in mind right they are built to help you accumulate mileage to get you to a place where you feel comfortable putting in the miles that are necessary to show up on race day and do good with that said it's important that you speak to a coach or a physical therapist or a trainer who can help you better understand how to take care of your body in this time especially as a new marathon array again. This is something you've never done before. It is a massive accomplishment so recovery becomes more in tyrol than ever. And this isn't just like finding yourself a pair of normal boots or using a hyper is right. This is recovery in your nutrition. This is recovery in your stress levels. This is the people that you're surrounding yourself with so be really smart and intentional about how you continue on your journey knowing that there is going to be a certain amount of opportunity costs. And there's definitely going to be a certain amount of exhaustion but if you handle it right and you talk to the right people. This is going to all pay

Chicago Tyrol
Running Injuries: When To Keep Running and When Take a Break

Another Mother Runner

02:33 min | 3 months ago

Running Injuries: When To Keep Running and When Take a Break

"This is just a hypothetical example. I'm out for a four mile. Easy run and my left. Knee starts to talk to me or my right heel hurts or my calf suddenly seizes up I haven't stepped into a pothole or otherwise. You know run into a dog or something like that like nothing that it's like clearly like oh i that's how i hurt myself. What do i do. should. I keep running. Do i stop running like if you're in my shoes or a listeners. In my shoes christy. What do you recommend okay. So sometimes that can be the sign of actual injury. Sure but sometimes it's just information in his just your body telling you like oh. Maybe you didn't drink enough water before you ran in. Your calf is cramping dehydrated so it. It's not always necessarily an injury. So what i usually say is if you can run through it in. It's it's not sharp stabby pain like you really feel like you're doing yourself and you keep going you can keep going You can always take a break and off break and just walk it out a little bit. Sometimes that'll be enough for it. Sometimes you start In you go back to trying to round and you're like nope that is not happening. Okay then you need to stop but if it's if it's more dull nature and is just kinda there. It's not really getting worse. Not really getting better. But it's not changing. You can usually run through them. Okay and what about. If i it's dullish but i'm maybe changing my gate or i'm slowing down quite a bit to baby or something like that. If i'm aware of that which i realized might be kind of a second level consciousness but do i need to stop then. Even if i feel like i could power through it Not necessarily if. I the slowing down part to me. That's not stressful. Because again it could just be a information that you're getting that day and you may be able to go out a few days later and maybe totally fine if you feel like you're if you're limping or you're really having to adjust how you're running then you need well. I shouldn't say you need to stop. You should stop. how about that. Yeah there are plenty of people that wouldn't in done that myself. Many times are paid for it. Big time down the road. So yeah i mean if you've got to change what you're doing in terms of like you're limping or basically lumping. Because i think if you have to slow down that's not necessarily a bad thing. If you can do an easy run and finish it off then okay. Maybe you really shouldn't be doing something faster right

Christy
Race Recap:  Running in the Italian Alps

Marathon Training Academy

02:03 min | 3 months ago

Race Recap: Running in the Italian Alps

"So trevor. I know people are excited to hear about how your sky marathon went in italy. So tell us what made you want to sign up for this event. When i posted some photos on instagram people were asking. Where's the race recap will here. It is so. I went and did the sued t- role sky marathon in italy. Big thanks to angie. For watching the kids while i went over that we're not always able to travel marathons together these days but i was able to get away for a trip to europe was not to like about that for two whole weeks. Yeah kind of squeezing. A lot actually flew into venice and then stayed there couple of days. Amazing place rented a car and drove up to northern italy. In the trentino alto. A dodgy region of italy up against the alps. It's predominantly german. Speaking actually because east to belong to austria until after world war one so in german suty role which means south t. role because it was part of the tea role region in austria. So it was cool to practice german while i was over there and Of course run a beautiful marathon in a beautiful place so the race took place on august. Twenty eighth it was my eighteenth. Marathon to date is my third marathon in the alps and it was definitely the most challenging. We climbed a of twenty eight hundred meters or over nine thousand feet It was just a constant climb up and down mostly up the race also has a sixty nine k one hundred twenty one k which they didn't have this year for i don't know why they also have a half a trail half but with all the events combined they call it. The most extreme experience in the alps. Wow that saying something. I know especially because i can think of some pretty extreme experiences exactly so tell us about the day. You know the days leading up to the marathon. How you're feeling and what kind of preparations that you had to have going into the race will. My training was tough. Because we don't live elevation so i tried to get as much trail time as i could in just going up and down trail. I think that might have helped my leg

Italy Austria Trevor Angie Europe
How Practicing Mindfulness Can Make Your Runs Easier and More Enjoyable

Another Mother Runner

02:42 min | 3 months ago

How Practicing Mindfulness Can Make Your Runs Easier and More Enjoyable

"Mindfulness helped you with with your your training like how so like like we're just like getting into like what your body's feelings you don't ever do it or does that. Mindfulness like help you with the pain. Like how did those two probably jumping way ahead of the script here but yes yes yes. ns right. So let's backtrack and just talk about what. Mindfulness is so. Mindfulness is about being fully present without judgment in the present moment. So that's sort of taking it to it's very very basic so most of us are thoughts or are on a continuum. We're either thinking about yesterday or thinking about tomorrow or thinking about at wanna do this or or with me like this is hurting. I'm bored or i'm terrible. Everybody so much better than me or whatever it is that goes through a mind. What either when you're exercising or just doing anything in life and that creates a lot of stress in a lot of tension the body but it also means you're not paying attention to the body which is really this brilliant vessel that is communicating with your brain constant lane. Letting you know when you're native something when you're a position as good or or or or beneficial when things are moving smoothly and were not but because we're so busy doing and looking outside of ourselves we don't actually pay attention to what the body's trying to tell us so the the process of being mindful which is non-judgmental awareness of the present moment. So that's like you know if you're outside and you're looking at the balloon out of the sky and then you hear that a bird singing it song and then you notice your feet on how they feel on the ground and you're just in this moment to moment awareness without judgment just simply observing witnessing if you will. So that's a meditation practice. That is a incredibly wonderful experience for anyone to do with any any time but you bring it into movement and now you've got the ability to pay attention to this brilliant body that's leading you know if and when you're in pain because you've just pushing yourself hard or you're in pain because that's actually a movement that's going to be hurting you later. So or you're noticing your breath you're noticing. How your feet or hitting the ground. Creating a rhythm and a meditation as opposed to thinking about you know a win is gonna end. And when i'm gonna get to that mile right so it's rather than focusing on on a goal on the end game. You're in the present moment so that allows you actually to go faster to go longer to enjoy it more in also be more present so that you don't get injured

Marathoner Deirdre Keane on How She Has Added More Meaning to Her Running

Ali on the Run Show

02:43 min | 3 months ago

Marathoner Deirdre Keane on How She Has Added More Meaning to Her Running

"You say i'm gonna do one marathon in memory of my dad. Check it off. The bucket list spoiler. You're now a thirty plus time marathoner. So is it because that first one wasn't as hard as you thought it would be as that why you wanted to sign up from her. What motivated you to go and go back to like race. Registration dot com. And find another one and i think a lot of people can relate to this depending how a race goes right. Sometimes we hit the wall and finished a race like never again but other times when we had a relatively good race endorphins. Kick in right. When do i sign up for another one. Oh my gosh. that was awesome. We forget mile full team to twenty two when Struggling and hated our lives. So i knew i had marathons future for. They also thought. I sleep. Good way to travel so i graduated from northeastern that may and i moved to ireland and i started running marathons in different spots in ireland. I did dial blend belfast cork. I moved back. i said okay like. Let's continue to utilize this traveling. Iran traveling iran multiple marathons across the you ask at edinburgh london paris berlin. It's a great way to see the world and it's a great way just to get releases then i don't feel more motivated when you know. There's a trip coming in with the marathon. Oh heck yeah. Run -cation if you will use that yeah yeah. I didn't make that up. I don't get credit for that your credit because you introduced the term to me. I'll take it of ega. You also shave. That's that's a great time for your first race but you've also shaved quite a bit europe. Pr ers now three. Fourteen is that right yeah premium endemic. I was doing quite well. A part of a running club in the bronze calling portland track club. And i love them. Because when you're running with a group of people especially competitive runners you had to push yourself more than you would when you're just running by yourself Unfortunately i scheduled to some permit me to join track workouts but it lets we see potential when i do joining so slowly. Shaving off in ed's and My dream is to do some three however my big thing burning is that should always add value to your lights and always take away right so at what point are trying so hard that it becomes more difficult and you feel like stressing you hour so if it happens great but it's not going to be the end all be all for me.

Ireland Portland Track Club Edinburgh Berlin Iran Paris London Europe
Steps to Avoid Injury When You Aren't Training for an Event

Another Mother Runner

02:20 min | 3 months ago

Steps to Avoid Injury When You Aren't Training for an Event

"So i to quote just love to run and not training for anything and we have similar mileage. Although my weekday runs about six miles in weekday want weekend ones or eight to ten. So the three things that i credit to keeping my injuries at bay is foam. Roll nearly every morning. I do dynamic drills post. Run that i kind of probably talk about far too much on this show and i strength train them two hours a week. I string train Twice a week for an hour so Yeah those are. That's what i do with that kind of mainframe of running to keep me. you know. Not limping down the stairs and away from any. Pt's so what are what are your thoughts. Do i mean. I think that's really smart right. I think foam rolling is awesome. Staying strong is the second stool second leg on that stool and and the third one is. You know making sure that you're properly warmed up and cooled down at the beginning of a run. So i think you've got it there. Sarah i mean i don't know if she has niggles like i would say that might just be her body just talking to her a little bit and i mean that doesn't necessarily mean that she needs to go faster. I mean we can talk about that in a second. But i mean other things that she can do to switch it up. That might that without going faster. Are things like maybe going on a trail. Run every once in a while. That would change up the muscles that you use and you know slightly call in more your stabilizing muscles which might actually just put those nichols away. She can cross train a little bit. I mean i know she likes to run a lot and i understand that but making sure that she you know she does get something that feels like. She shouldn't push maybe get on a bike or get in the pool or the elliptical. Something like that for a little break. Yeah i do have to say that the years all blend together. But they're definitely time where. I was running six days a week just because i liked it so much. Yeah yeah and that was when i would kind of limp. When i walked downstairs sometimes people who would see me. You know like walk up to them so that they can kind of see me coming. They'd be like oh something wrong. Why are you limping. And i'm like You think i'm

Sarah Nichols
Steroids & The Culture Of Performance Enhancement With Physique Coach Rawdon Dubois

Jungle Brothers Strength & Movement

02:21 min | 3 months ago

Steroids & The Culture Of Performance Enhancement With Physique Coach Rawdon Dubois

"For someone. Who's using steroids. And and i'm gonna i'm gonna ask a lot of questions kind of from a very intentionally knife perspective because most people listening to this podcast have one huge amount about it would would someone who's using steroids performance enhancement like that or have a little bit of a lowered sense of self preservation because they lack well. I'm going for glory right now. And i'm not really too concerned about what's happening in the future or is that a bit of a myth that people who much about storage having their mind. I don't know like. I say that choosing to To us Enhancement are necessarily reckless and Aware of long term health Legitimacy however i think it's Necessity given to long term health on jeopardy as you want us to use performance enhancing supplements Are yes slough by the comparison Use the full on the performance enhancing drugs but You know i think said during some i'd audiences processing That is always a cost to pay. Doesn't miss What we do that was the saints in way up. Whether the cost is Was the the angle that we're pursuing and for someone that is I think for whatever reason motivated changed it while you compensation to a point in they have We are genetically push the limits naturally. Nice still for whatever. Reason could argue what they were used in the russian. I'll is his is legitimate Ona that's your opinion is in their mind. There was something that they have set out to do that. That's that's a priority. Today they Say the that's not the rides motive for them to ashir what they Wanna piss you in. That is to further changed. Body comes to increase muscle mass or appreciation. Or whatever. It is you know. That's the choice at

Saints ONA
The Benefits of Exercise Vs. Diet For Fat Loss

Ben Greenfield Fitness

02:28 min | 3 months ago

The Benefits of Exercise Vs. Diet For Fat Loss

"Now. What's also interesting. Is that another study compared. And this when you're gonna find fascinating. So what they did was. They put people into a negative energy balance. Like you would if you're on a diet or you weren't eating enough calories or you're exercising or exercising and restricting calories and what they found was well what they looked at first of all what they looked at was participants in which they got them into a negative energy balance by having an exercise their way to a negative energy balance so exercising to burn calories and burn a greater number of calories. And you're taking in caloric restriction to do the same thing or combining exercise with caloric restriction. Now here's what's interesting when we look at visceral fat which is arguably one of the types of fat stats of particular concern because it is the type of fat that's associated with an increase in metabolic risk and you compare that to the amount of subcutaneous fat loss. Which is you know. That's more the battle on your arms. Your legs less less problematic when it comes to chronic disease risk factors what the findings were was that all the groups that experience a negative energy balance through either clark restriction or exercise loss fat but the group that achieved all of their weight loss via exercise lost the most amount of the visceral fat even more than the people who got the negative balance through a combination of exercise and calorie restriction. So this kind of shows you that. I mean from a fat loss and particularly a decrease in a problematic type of fat trying to get the the best way to do. It is via movement not just dieting and even movement alone seems to be able to do and this is probably because skeletal muscle can act in different organs just like hormones. Skeletal muscle secretions action. Different hormones are in different organs so those molecules called myo canes and their secretion is influenced by exercise for example i'll six which is a site. Akina gets a created by your muscles. During exercise that promotes we know this visceral adipose tissue loss in response to exercise possibly even related to that vesicles signaling effect that i brought up earlier that they've just studied and found but i mean if you're in a scenario where like dieting is not an option. Whatever maybe it's a highly social scenario or your family union on vacation or whatever you can still stave off all of the nasty fat accumulation. That's the most problematic kind of fat accumulation through just exercise actually beats out dieting. Jeff was super interesting

Akina Jeff
Running Coach Jon Green Gives the Benefits of Getting Feedback on Your Running

The Running for Real Podcast

01:10 min | 3 months ago

Running Coach Jon Green Gives the Benefits of Getting Feedback on Your Running

"Do you believe that everyone should have a coach. Even if that coach is not necessarily setting the workouts. But it's just kind of say looking at it as a whole saying. Hey that might be a little much. I think not coached term light. You can throw coach in there. You can also just throw a friend talk about it. You know what i mean. And that's i mean that's how mullion i started working together at the end of the day was Was we were friends. And i was just like hey listen like i know. Being coached by yourself can be difficult. And so like if you need me to hold a stopwatch like be there for workout or if you need me to write a couple of workouts and that's coming down. His i wrote a few workouts at like two week to week basis and so that was something that like. it was just more of a accountability in especially in the beginning. And i think everybody needs somebody to just like bounce ideas off of and that person needs to know the sport of it. I think they can't just be some amateur runner who doesn't have any experiences just starting out. It's one of those things where Somebody with a little bit of experience. Can king go along way and just helping you get perspective on your own running.

Professional Runner Abbey Cooper on Trusting the Process With Both Commitment and Surrender

Ali on the Run Show

02:09 min | 3 months ago

Professional Runner Abbey Cooper on Trusting the Process With Both Commitment and Surrender

"Your takeaway from your conversation with alexi was trusting. The process requires both commitment and surrender. And i think this is something that the everyday runner can relate to Perhaps as much as the professional runner. I'd be curious if you could share a little bit about kind of where that came from and what that means right now. Oh my gosh. We had such a rich conversation in. I can't even imagine you and election having a conversation that i would just sit there and be like this is like this is too good. I can't handle it like the two of you in a room together is that's too much it's too good. It's so funny because we can go like super deep super vast an irish very like silly and she's just wonderful so yeah. I was thrilled. That i got this year l. a. I raised there a few weeks ago and we were just sharing like we're we were at in what we're learning in our like athlete life experiences and Yeah just a similar theme came up of i. I guess i was sharing something about like. You know getting hurt or hurt but like getting that hamstring strain rate before trials in that being like a really good thing that happened to me in the long run because it it required to like. Just die to my control and expectations And she was saying similar thing about you know being. She was on a creative project and she wasn't able to do her normal training and so she like she just changed her mind set about it she was like this is how it like. I'm instead of feeling resentful or bitter or worry. Like i'm just going to reframe this and surrender. What i think i need to do. And she was just saying how surprise she was at how okay. She felt although her training wasn't perfect. And so yeah. There was this theme that like it. It's good you need to be Pursuing a goal obviously requires this like relentless almost stubborn commitment. Like to keep showing up. But at the same time you have to have a loose grip on how that goes you know like not only the result but also the process

Alexi
How Ben Greenfield Exercises & His Workout Philosophy

Ben Greenfield Fitness

02:10 min | 3 months ago

How Ben Greenfield Exercises & His Workout Philosophy

"Have a background in bio mechanics and exercise physiology right. That's that's what. I did my master's degree in university of idaho. And so i like to. I like to chunk the programs that create. and and so. If you're listening in this is what you need to step back and ask yourself about your fitness program. I like to include certain components that that specifically focus on core buckets of fitness. So the first would be strength. Like every fitness program needs a lifting heavy shit type of component. Now that can include lighter weights to failure that can include blood flow restriction training right which we actually included in the latter's program has an option to simulate or to trick the muscle into thinking that it's under heavy load that can include super slow strength training with a slightly lighter load like ten to thirty second up ten to thirty second down which is fantastic for for for bringing a muscle to failure at a low risk of injury with a minimum effective dose of exercise like a super slow full body. Strength training workouts. Like fifteen to twenty minute workout and it can also include traditional strength right. Squats dead lifts overhead presses preferably for all of those. I like to use unless someone's going through rehab physical therapy or they're really kind of aesthetically going after certain body parts you know it's like bicep curls or calf raises or whatever. I like everything to be multi joint as much as possible on my programs. You don't have leg day you don't have stomach day. You know triceps and biceps day. That works for a bodybuilder. Who's got like two to four hours a day to spend in the gym and completely crush each of those individual body parts and i used to be a bodybuilder. I used to experiment with that stuff. And and i've realized that if you want the minimum effective dose of exercise every workout is full body right. When was the last time that you used your body and it was just lower body or just upper body or you're trying to play a game of tennis and it was just triceps right. So there's a functional component and also a time saving component. When you're not doing body parts sweats newsroom. Full body instead.

University Of Idaho Tennis
Cyclist Craig Dalton Describes How He Got Into to BMX

The Gravel Ride. A cycling podcast

01:58 min | 3 months ago

Cyclist Craig Dalton Describes How He Got Into to BMX

"How did bmx bikes. Turn into something more for you. What was the. What was the next piece of this for me. Part of the challenge was i moved away from illinois. Move back to these. Two new jersey and my group of friends was entering high school at that point. Bmx just wasn't a thing. At that point. I transitioned more into writing for Purpose going to and from school. But a a seminal point in my cycling upbringing was really around my junior year of high school. My dad agreed to take me and two friends. On a at this point he called a bike packing trip through upstate. Vermont and upstate new york and vermont. And i don't know why he thought this was a good idea but he took us out there and i remember the funny story. I remember the first day i had won. A hand-me-down racing bike of his to ride. My friends had cobbled together with some advice from my dad. Decently capable dropped bar. Touring bikes and my dad. Were setting up and begging for equipment. That has two small front panners. That's it and he's packing them up. And my friends. And i have the rear rack. The big panthers were trying to strap things to the caboose. My dad's like looking at us like you want to pairs of shorts to shirts and a pair of sandals full. Stop at of course. We tried to try to edit back down but we ended up having a lot more gear than my dad did. And i remember starting that first day i unlike my other two friends. I did have a pair of cycling shorts but of course i wore a pair of cutoff shorts on top of it because fashion. We'd want that embarrassment fashion fashion. Yes but fortunately for having the cycling shorts underneath i was able to swap out like name probably half an hour into the first day. I said embarrassment be gone like my friend.

New Jersey Upstate Illinois Vermont New York Panthers
Ellie Kempton, MSN, RDN On Preparing for Race Day With Taper Nutrition

Another Mother Runner

02:27 min | 3 months ago

Ellie Kempton, MSN, RDN On Preparing for Race Day With Taper Nutrition

"I know from being an athlete for so long and really been given so much advice from so many who loved me and wanted me to do well. I think my purpose as well as to cut pass the noise and get right down to the signal of just the simple few things to focus on so it will be eye candy when you look at this little roadmap because there's only three things to think about two weeks out and the first one is actually maybe let's go back to play the most playful one. I'm going to ask you to play with foods. That are robust. Just busting at the seams with vitamin c. Why bet well. Here's the deal. I don't know about you. But i know when i put a lot of pressure on myself in the past and i'm heading into my final week of taper. I start to feel a little scratch in the back of my throat starts to feel little congestion. I feel super fatigued and bam. I'm sick with a cold. So i am proactively. Giving your body by asking you to eat foods rich in vitamin c and giving your body a little bit extra defense. I'm helping it out by giving it some protection because vitamin c is really good at fighting some of the oxidative stress that comes from your body repairing itself. I mean it takes work. That's probably why you feel. It's why you feel a little bit of fatigue going into tapers your body's pairing itself and if it doesn't have some of the protection it needs it falls prey to whatever you come in contact with. It's it's a have a natural response to get sick when you are repairing absolutely one so we're talking everything from citrus fruits. Two peppers strawberries. But you also say you could also supplement. I mean and what is that a good idea for everybody or is it district people who don't like fruits and vegetables. Can you get enough vitamin c. It's more or less your personality type right like. Do you want to commit to eating some of the vitamin rich or vitamin c rich foods consistently every day. Or do you just want to cover your basis with a little bit of an insurance policy. My personality type. I'm all about the food. But i also wanna just know that i got at least a thousand milligrams right so i will pop a few vitamin c. packets in my bag for work and just make sure i grabbed one a day and it just bolsters my defense before. I even feel anything coming on.

Cold
Olympic Runner Cory McGee On Performance Ruts and Getting Through Them

Ali on the Run Show

02:45 min | 3 months ago

Olympic Runner Cory McGee On Performance Ruts and Getting Through Them

"Did share in post after the olympics. You share that. If you had told corey mcgee. Three years ago that she'd be an olympian that that corey would not have believed you. I wanted to talk about that a bit more. Because you said that you sort of loss yourself lost hope during that time. Can you tell us a little bit more about that when you look back on that time. About what life looked like and and how you got past it definitely. I mean it. It was i definitely went through a rut for a few years and it was mostly associated with performance. Not like i wasn't happy in my life but i was going through a few years of just like stagnant performance and I think that that is pretty normal. I wouldn't say that that's something that i hadn't gone through before but really not to this degree and so to kind of go from running in college and races were sort of Consistent in the sense that i felt really good when i arrive at the sec championship. I felt really good competing in ncaa's but then of course you get to the next level. And it's so competitive. And i always have had a confidence in my competitiveness in my performance. But you just don't win as many races at the pro level. And i was i. I'm okay with that. I can wrap my head around that reality. But my times weren't improving and often the thing that i think as runners we can kind of derive excitement from and sort of uses. A measure of course is not just winning but seeing yourself improved In your times. And so i think i had four years in boston where the third year actually was pretty good but i- sustained an injury in my sacred and and it knocked me back again and so i think i sort of figured out how to make it work but then had this injury and then i gave it another year to say okay. Well if the pieces come together then this is where. I'm gonna stay and continue to train but then i went to the us championship the next year. And i was the first one out of the final. And i wouldn't say that i had this is thought of like i'm not happy. I'm not improving. But i just wasn't expecting as much out of myself so had sort of just adapted to the fact that i i had a lower standard for my own self and i think that the reason why being from a small town where running wasn't very popular and then finding my way to school with a great track team and then eventually of course running for new balance was because i've always been my own biggest like my own biggest believer And i think you kind of have to have that within yourself and not saying if you talk about it or you put it out there. But you just kind of have this innate deep

Corey Mcgee Corey Olympics Ncaa SEC Boston United States
How to Break Through a Plateau: Changing the Tempo

Mind Pump

01:26 min | 3 months ago

How to Break Through a Plateau: Changing the Tempo

"We're gonna go over ten different ways to potentially breakthrough plateau. Yes before we because we listen and we know this so before we go into this. Do you guys Perfer to do one of these things at a time or will you pair them and if you do pare them. Let's save that for afterwards on your favorite ones to pair together. Yeah that's a great question and it depends how hard and how long have plateaued great question. Absolutely all right. So what's the first one. I one is depends. This one is by the way. These are no real particular order but this first one is often one that nobody even considers don't even think about changing the tempo of the repetitions. My favorite teach. This is one of my favorites to change. Because it's easy. It's like i don't have to do anything else. Except slow my reps down or speed them up like just change the tempo and be consistent with that change in your workout and it usually is enough to get me moving forward again. Well you can really late change the entire adaptation process by just this one factor. I mean like to be able to stimulate fast twitch muscle fibers to have that kind of response. It's a completely different response. The and different signal. You're sending your body just by you know increasing the speed of which you lift or you know the the way that you're the intention of of what you're doing with the exercise Will will tell the body something completely different so Tempa or to slow it down. Obviously is going to tell the body come a completely different thing.