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A highlight from AMR Answers: Nailing a Sub-2:00 Half; Ice Baths (Repeat)
"AMR answers. This is Sarah Bowen Shea. And this is Demi McDowell hanging in Denver. I'm going to emphasize all the D's today. Okay. So remind me to do that in the middle of the podcast. Don't do. Oh my goodness so damn, I hear you took an epic bike ride with your beloved husband green. I did take an epic bike ride with my beloved husband grant. I did that about a week ago. We did a ride called the copper triangle. It's usually an organized race or not a race, I should say it's an incident event. It's like a century. And apparently, I did it. I knew I'd done it once before. Well, let me add a fold. So grant was like, I really want to do the copper triangle. Obviously, it was canceled this year. So he was just going to go ride the route mid September because leaves will be changing. It's beautiful up in the mountains, blah, blah, blah. And I said, oh, well, I think I want to do that with you, even though he's been training a lot harder than I am and he goes. Last time you did that, Demi said you never needed to do that again. I said, no, I did. Oh, okay. But I did that in 2008. So that was like, you know, and you've had plenty of time to change your mind. You're a new woman. I don't even remember saying that. So yeah, so we basically went up and did this ride, and it is everything that grant said it. It's lovely, and it is very hard. We got up so you start in copper mountain. And you ride up to leadville and then you take a turn and you go down to it's called midterm. It's right near veil. And then you take another turn and you start unveil and you climb back up to copper. you basically take three turns, that's your three turns. That's your triangle. And yeah, and it's 6000 feet of climbing. So it was rough. I mean, it was rough, but it was so fun because, I mean, grant had said, do you want to do it? And I was like, yeah, maybe. And then I thought we were kind of going to call it off that week because it was really cold and leadville. He's like, I don't want to be in leadville when it's 20°. And I was like, I agree. So we kind of found out we kind of planned this other route that was closer to home, so down lower and shorter. So that's the one that I thought we were doing. And then he was like, so we're on for tomorrow. Saturday afternoon and I was like, what? So yeah, so we started in copper, it was 28°, which is very cold on a bike. But we made it work. And then just had a great day. And the good news is that I didn't remember much of the ride. So that's good. I remember. What's that? Like childbirth, like childbirth, exactly. Well, it was 12 years ago, so that's, you know, that's definitely childbirth age. Saw cows, saw beautiful rivers, beautiful mountains. I mean, it was, you know, we've been talking about the smoke a lot, you and I offline. And it was a clear, beautiful blue day. The only part that got tough was so you basically get, like I said, you get to mentor and then you turn and go into veil and you've got to climb up Vail pass and there's a little sign at the bottom. It says 20.5 miles to the top and you're just like, oh, MG. And it is, it feels like the Tour de France. well, I'm sure there are parts of the Tour de France that are like climbing bail pass, but they're probably like, you know, the easy parts of sort of rats. But still, there was, it did feel like it was. I mean, 'cause there's you're also not doping. I'm not doping. Nope. Nope. Unless you call goo espresso love doping. But yeah, it was just a really fun day. And I mean, I was talking to someone else about it and I was like, you know, it was kind of like going and running a marathon after your longest training one was like 13 miles. Or you're just like, I don't know what this day is gonna bring, but I'm just gonna soak it up and enjoy it and be glad that I can do it. You know, that I have enough training to do it. I wasn't trained to go hard for 80 miles, but I was trained to be at least go 80 miles. And then do you and grant stick with each other, or does he? Because he had trained harder, does he go on ahead and wait for you, at set points? A little of both, but most of the time he stays with me. You know, he actually had a rough time with the cold at the beginning and I was like, I mean, I was actually ahead of him for the first two hours and I was like, oh jeez, this is gonna be a long day. Of course, being the sympathetic spouse that I am. But then he then he found he warmed up and kind of found his groove and he could have definitely gone faster, but no, he's pretty good about, you know, letting me, you know, not set the pace necessarily, but like he'll stop. If I took more pictures than he did, at one point I was like, we need to stop, but the bottom of a veil pass, I was like, we need to stop for Gatorade.
A highlight from Success Story with Jamie Tizzard: How Running Can Change Your Life
"All right, well, good to be back on the microphone. We're excited about this episode. Jamie just has so much energy and passion and so fun to talk to her about her running journey and how it all started. We're gonna jump into that. We always love doing success stories. And we always love hearing from people in the community, so Angie's gonna read some emails and messages posted by our group members, Angie, what do you have for us? This note comes from Tony, who is also in the social distancing run group. He says, I'm back in the game with an Oakland half marathon age group win for age group 50 to 54. I was also the first masters runner and 5th overall with the time of one 1928. I'm still off my PR pace by a few seconds per mile, but I'm super grateful to run at all after three months of rehabbing an injury. Life is good. My social distancing run cap got a lot of likes and comments at the post race party. I also bumped into another member who recognized the hat and said hello. Nice. were both discussing how this group is the most supportive and motivating group out there and help get many through the pandemic. That's cool. He's talking about one of those blue MTA trucker hats that we have been offering for a long time. And it sounds like maybe some people recognized it out there. But more importantly, huge congrats, Tony, can't believe that pace. Look at that. A one 1928 half marathon in your 50s. That's killer. I mean, there's no wonder he was the first place masters runner. That's right. And 5th overall, just incredible. Yeah. And Tony also found us through the SDR social distancing run virtual races, just like our guest on today's podcast. That's right. This comes from kofo and the academy, she says, I'm grateful to have finished another marathon, coming back from COVID in multiple disruptions meant it wasn't an easy training cycle, but big thanks to MTA coach Nicole for her patients, support, and amazing training plan. This was marathon number 11 and I'll take the four 21 22 and 14th overall female. Awesome, good stuff. This comes from Jessica. It was also in the social distancing run group. She says, I started the cheap marathon, put on by millennium running, hoping to make my three 50 Boston qualifying time. Per Kelly's instructions from the SDR group I crushed it and said and came in at three 40 18. I never imagined that I'd ever run a marathon when I joined this group two years ago, and now I've qualified for Boston. I'm super emotional right now in this group is a constant source of inspiration for me and definitely my favorite part of Facebook. I mean, what's not to love about Facebook already, right? But I'm glad that we have this group that's been a source of positivity and inspiration. And ten minutes under your BQ time is stellar, Jessica. That's right. And I saw a couple people post about the cheap marathon. I wonder what the story is behind. The name of that marathon. I think it's supposed to be super low cost and you can do like optional things like shirt and metal and different things like that. So if you just want the basic bare bones marathon. Discount marathon. Yeah, why not? Makes sense. We'll give you a metal, but it'll just be the ribbon, no metal hanging on it. And finally, this email comes from sybil. She says, hello from California, writing a quick note of thanks. I just finished the Big Sur international marathon. This was my second time running this event in my second marathon. I very fortunately discovered your podcast near the end of my marathon training plan, and let me just say this podcast was exactly what I needed. The last time I ran Big Sur in 2016, the last 6 miles were a huge struggle for me, and I let negative thoughts creep into my head and just couldn't snap out of it. I crossed the finish line miserable, exhausted and in a bad mental place. After listening to the art of the taper episode, I felt a lot more confident in my training plan. Prior to listening to that episode, I was having all the anxiety of did I do enough? Am I ready? But really the episode that changed the game for me was running with emotional intelligence. Listening to that really put me in the right mindset and I strategized the entire week so that when I got to mile 18, I would be able to put myself into a positive mindset. Sure enough, when I started to hit the wall, I put a big smile on my face, told myself I was having an amazing run and that I felt great. When things got real. In other words, she lied to herself. That works. It does. When things got really hard, I started with breathe in confidence, breathe out fear. I must have said it a million times, and the last 6 miles of the race I picked up the pace and felt amazing at the finish line.
A highlight from Sports Confidence for Runners
"To another mother runner. This is Sarah Bowen Shea, I'm joined today by Dimitri McDowell. Hello, Demi. Hello, Sarah. Happy gosh, end of April, right? Yes. Yes, yes, yes. I had an interesting experience this morning with Tricia, my running buddy. Oh jeez, what's going on with her? Okay, so I get a text from her actually during her status year in mind, Katie's status call on Monday morning. It's an x-ray, and she says, this is my foot. And there is a big break in the, I think it's a metatarsal. It's the bone that heads toward her pinky toe. Okay. And it's very noticeable. It's not a fracture, like it's almost all the way through broken. Okay. Wow. Yes. So after I got off our call, I called Trisha, she had been at the coast with a friend over the weekend, must have been staying at somebody's house that has bunk beds, so in the middle of the night when she got up to go to the bathroom and jumped off the top bunk as one does in the middle of the night on an unfamiliar bed. I mean, Trisha, I love your sense of adventure. I'll say that. So, oh my gosh, so she doesn't, I'm not sure I know she's there with her friend Maria. I don't know who else was there. But she doesn't wake anyone up. She does, like, do anything about it. She gets back into bed, and she did say that she felt really cold. And that's when she thought, huh, maybe I'm in shock a little bit. Did it hurt a lot? I mean, she was able to go back to sleep and she, so then, oh, this is classic Trisha, and I love Trisha, and she is so gung Ho and always doing a million things. And so being out at the coast, she said that she woke up and thought, well, I guess I can't go hiking, so I'll drive home. It's like, huh, you think you can't go hiking? And so it is her right foot, so I'm pretty surprised that depending on where you are on the coast. I mean, it's at least a 75 or 90 minute drive back. Yeah. Yeah, as I say, well, so you drove home. I mean, is that why you were saying about driving on a right foot? Yes, because when I fractured my ankle and four places, you know, I couldn't drive because it was my right foot and you can't drive with the cast. And so also, you know, if there was pain, I would think pressing on the accelerator, I don't know, she does have a Tesla, so maybe she just sat there and told it where to go and maybe she just said, Elon. Get me home. Exactly. And tweet about it on the way. I was gonna say, he was busy with the Twitter deal that day. So, you know, he might not have been paying attention, but so anyway, so we were supposed to meet up at the pool the next morning. She informed me that she didn't think she'd be able to do that. But anyway, so, you know, love the enthusiasm and the sense of adventure and so Trisha met me at the pool this morning and her mom has come down her mom lives on in Victoria on Vancouver Island, Canada. And she came down to help take care of Tricia. Tricia's husband, at least when the accent happened was out of town with his father and so her mom drove her and Trisha right now has a very hard boot on it. So not like the black one that collects all the dog hair that you have. And then I have one of as well. It's one of those gray hard plastic ones. Okay. So maybe you call that a walking cast. I don't know. Yeah, but she's not on crutches. Is she? So I told her to get an eye walk that thing that I had that looks like a very 21st century peg leg that attaches so that you don't need a crutch. And so that it's super stable and it's so that you bend your affected leg at a right angle and then the eye walk becomes once you strap it around becomes your lower leg. So it's kind of like a prosthetic in a way that's about to say that kind of sounds like it. And so did she swim this morning? So she didn't so that they have the ADA approved the chair that can get lowered into the water and help people in and out who need help. And so she did that and had a smile on her face was very gung Ho and I said, this is your freedom Trisha enjoy this. No, she took it off.
A highlight from AMR Trains: Foam Rolling Basics, Tips, and a 30-ish Day Challenge
"Endurance sports. I am dimming McDowell, cofounder of another mother runner. Today, we've got a special episode for you in many respects. First of all, the role of co host Sarah wassner Flynn is being played today by Adrienne martini, an OG around AMR. So welcome Adrian. Glad to have you. Happy to be here. And then secondly, we're talking about foam rolling, which we admit may seem a bit dry in audio form, but we're gonna juice it up today in myriad ways. First, our guest here to talk about foam rolling is Colleen Riddick losh, who might be a familiar name to you if you've attended one of our AMR retreats. Colleen is the owner of two fitness studios in the Atlanta area. She's a certified personal trainer, a corrective exercise specialist, and a senior master trainer for trigger point therapy. Which are all impressive credentials, but the thing that I love the most was when we were at our recent Hilton head retreat, clean introduced herself with this sentence. I am passionate about myofascial release. I love the passion. Welcome, Colleen. Hey, I am still passionate about myofascial release. Thank you for having me. It's an honor to be here. That is awesome. Seriously, I've never heard that sentence before and I will forever. I'll never forget it. So I love it. It changed my life. So good. I can't wait to hear about it. So in addition, both Adrian and I have recently ended a self imposed 30 day foam rolling challenge. We wanted to see what would happen if we actually committed to rolling ten minutes a day for the month of April. So we're going to sprinkle in some answers and anecdotes around that challenge. Notice that I didn't call it a streak because both Adrian and I miss days and full disclosure I miss more days than she did. So before we get rolling, see what I did there? Let's have a little intro session. So Adrian for new listeners. Can you please give us a little bio on yourself? I sure can. So I have been a runner for almost 11 years. I was a late onset runner. I am currently working on running a half marathon in every state. We'll see how it goes. I am so not gold driven, so I'm trying to pick them off before I die. That's like, that's my deadline. Are you in the double digits yet? Have you hit ten? Yes. I'm in the double digits, but only just. I am a teenager. I don't have my driver's license yet. I have run one marathon. The New York City marathon, and that was sufficient. Thanks. I did it just to say that I could. And I can and now don't want to. And every year we try to run Seneca 7. So me and a team of 6 other banners run around Seneca Lake here in central New York. Yeah, and this year was a no go because of snow, COVID, a variety of other issues. Yeah. Oh, it was just, yeah, sometimes the universe just hands you a big ball of trouble and you just have to work with it as best you can.
A highlight from Moms with Many Kids
"By Liz water strat hello Liz. Hi Sarah. Hey, so recently on, I think it was answers. I mentioned to me that when I first I knew when I wake up is that I think of something I'm looking forward to that day to try to get off start the day off on a good note. So my first thought today, I was searching around a tiny bit and I was like, oh, I get to talk to Liz. But then very quickly, I must admit that I replaced it with we have leftover carrot cake cupcakes that I made for divinity's birthday. So I get some of those. Did you bring me a cupcake today? I got to tell you they're the ugliest gosh darn cupcakes I made. It's from the do you ever make carrot cake? Are you a fan of carrot cake? I don't think you should mix vegetables with dessert, but go ahead, keep telling me about your vegetable cupcakes. It's from it's the recipe from the silver palate cookbook and so they're kind of, I don't know, some people kind of consider them the gold standard of carrot cake recipes. But it's for cake, but we definitely like cupcakes better. They're kind of more manageable and all this stuff. So anyway, so made a dozen of them. They were a little overflowing. And then take them out, and I set them down a little too hard on the counter. All of them, at the exact same time, fall in the middle. I was like, no. What did you mess up? And so oh my gosh, and because they'd kind of overflowed their little bounds, then they were a real beast to get out of the container. I had to kind of Jimmy them with a knife and pry them with my fingers and all this stuff. Oh my gosh, before they got frosted, looked particularly ugly and frosting only helped slightly. But gosh, darn, they are taste. So good, yeah. Yeah, yeah. And for the record, the carrots get cooked. It's kind of a bogus step in the recipe. They get cooked and then pureed, which to me meant to wear them up in my little mini food processor. Yeah, yeah. Yeah, so you're so funny. I typically don't like, well, I don't like cheesecake because I'm like, no, that's too much cheese and a baked good. But it's the reason though I don't like pumpkin pie though. I'm like, well, that's a vegetable. Let's leave pumpkin pie out of this. Oh, see, oh, fine. It's one thing you will, you know, criticize an orange vegetable in a cake, but in a pie, it's just fine. Yeah, now same thing. I don't like pecan pie because I'm like, it's nuts. It's a pie. Well, listen, my background in botany has prepared me to say this, that pumpkin is actually a fruit, fruit. Oh. Yeah, so leave the pumpkins out of it. And I'm sorry, let's leave pecan pie out of this too. What did you come from? The whole world. No chip in, but I have to defend. No, it is not. It's mostly corn syrup, like what? I love that Alex just jumps in. Always just in the background. Doing the sound. Like 500 episodes, I never jump in, but I'm jumping in now. Pissed off so much about pecan pie that he has to say something. Stand up for the voiceless. Oh my goodness. Oh my goodness, well. I'm going to change topic. I'm going to tell you that I'm going to see an acupuncturist on Friday. I'm very excited for that because I'm tired. It feels like my injury has stalled out. My recovery has stalled out. So and I do love acupuncture, I feel it's quite effective and I find the experience enjoyable. I'm not crazy about the needles going in, but once they're in, I really kind of like the zen vibe that flows through me. So anyway, so trying out a new acupuncture is recommended by the woman who owns the fitness studio. I work out at. Yeah. If you feel like it's going to work, let me tell you, it probably will work. I think so too. And I felt badly I had a little quick phone consult with the acupuncturist yesterday and I said something like, oh, and I really believe in acupuncture. I'm like, oh my gosh, did I just totally diss on her because it's not like you would talk to, I don't know, your brain surgeon and be like, well, I'm really believe in brain surgery, like there's some debate whether brain surgery works. So anyway, which seems very nice. Are you acupuncture fan of acupuncture? No, can't say that I am. I don't like dry needling, I don't like stuff being done to me. Oh. I'm just a fan of time. Sometimes these injuries take time, Sarah. Yes. And especially back stuff, it never heals quickly enough. So yeah. Just stay patient. I know it's hard. You're not pickle balling, right? Sarah. Such derision in your voice when you say it. Yes, yes, the past two weekends on subsequent Sundays I've played three games of pickleball. Okay, so listen, I'm not a coach or anything, but I think this could be derailing some of your healing. You know, I would maybe give the pickleball, which I'm convinced is the offender of your injury in the first place. I would
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
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
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
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
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
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
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
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
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
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
"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.
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
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
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
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
"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
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.
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.
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.
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
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.
Athletic Performance Coach Erik Huddleston On Managing Squatting and Squat Training
"We could start there so someone who can't get down. Get low on the court. They have a problem with that. I know titles but on the show talking about squatting in an elevator. I think to me. That's the easiest way i just see. That is the ability to manage the pelvic floor. But i'd like to get it from the feet up to and and like the early stance amid stance. So could you maybe kick it off by sharing a little bit about just getting into low position. Level changes what that means from. I mean yes squatting but also like the the stance the phases a stance and the feet. Right yeah so from from squatting standpoint start there is like i sure that everybody almost everybody is listening to. This has has recognized or current before with the people that they work with that. You know there is this kind of forward orientation that a lot of people have so. We're being driven forward from behind Kind of like which look at when you look at gate with that is like a constant falling catching yourself as you go forward. That's necessary for certain things will get later but I think the most important thing to recognize. I is that you know if you exaggerate this. If anybody listening stands up and just like leans forward like for your tibia ghettos and so as you get handed this this more anterior translation of your tibia. Those are movements that are going to be as long as the heels on the ground. those are movements towards middle potion. so i'm as soon as the cal- kenya's breaks your into later phase of propulsion But if tibia isn't isn't vertical on starts to break forward you're moving towards the middle worship propulsion and. That's more of an ira bias general. So let's say like someone comes and they're squatting in noticing a ton of like horizontal pelvic displacement so their hips are going back there chested dumping ford. It looks very much like what she would want. If you're going to have them do a trap or dead lift if they're already biased towards that middle point ocean they're going to continue to follow this to be forward and so they're going to be unable to to have any type of vertical displacement of their elvis down in a squat That's there already in heaven i. Ira bias there. So they're going to follow that forward. Because i are doesn't allow for a lot of what we consider like. General movement qualities suid variation in movement. irs compression i are. Is you know force production. It's not necessarily not necessarily like fluidity of movement or you know. Look people would consider mobility
Olympic Silver Medalist Courtney Frerichs On Dealing With The Pressure Put on Athletes
"Talked before about the topic of pressure. And i know that came up a lot with all kinds of athletes at the olympics. A lot of conversation around pressure is a privilege in well. What is pressure actually mean. And where is it coming from. And just this idea of athletes who are at the top of their game and expected to stay there so for you coming off such a high. Do you feel that there is pressure going into this race of like well. She's a silver medallist so she's obviously the one to watch or is it like. Oh this is my victory lap. I can have fun with it. Where do you fall with that You know i definitely do feel like there is some pressure and i think a lot of is you know kind of driven by from myself like keno perform again but i keep reminding myself that these are separate events and so no matter what happens this weekend. It doesn't take away from what happened at the olympics. And i think that that's kind of the mindset. I'm meeting to have to to handle. Yeah like the perceived pressure going into this because you always want to form your best but just because you have an off day. It doesn't mean that it takes like anything else you do so i don't wanna feel like it's hard though i mean i feel like a lot of us. Athletes are so hard on ourselves and hold ourselves to a really high standard so the regardless of what performance. You're coming off of their. Can you feel that pressure in. It definitely feels a bit present. But the i keep focusing on china carry the same attitude. I kind of had going into the olympic games. And i think that that was you know kind of that quiet competence and knowing what i needed to do to be successful in kind of tuning out the rest of
Aisha Praught Leer on Qualifying for Team Jamaica for the Tokyo Games
"The first thing that i actually want to get into and i think we've probably talked about this before. But can you explain to us the process of being on team jamaica. Because we know that you compete for jamaica. We also know that every country has a different way of picking their olympic teams in different sports but especially in track and field. So can you tell us how you earn your spot to get to run that. Fifteen hundred tokyo for team jamaica. Yes so jamaica has child system that is nearly identical to the us. Top three at the trials plus a qualifying mark or inacceptable World ranking on the descending order list gives you your spot to the olympics or whatever team might situation gets a bit unique. Because i am as of this moment. The only runner above fifteen hundred meters that has internationally competitive times and can hit national can hit international standards or be accepted on world ranking so often timelines. It's up to whether or not other people sign up for the trials It's it's an open system for jamaica. There are. i mean. There are standards to to enter the trials. But they're bit slower markedly slower than than the standards in the us And it's just an open registration system and it's always very hanway for me Whether or not occupied trials. I competed at the trials in twenty fifteen. I ran the fifteen hundred Even i went on to race. The siebel chase iran the shortest distance that i thought other people would sign up for which is the fifteen hundred. So did that in twenty fifteen there were three. Other competitors I won the race. And i ended up lapping. A woman in the race A masters runner and since two thousand fifteen. No-one has entered the fifteen hundred jamaica at and that means that. I have not competed at the trials since two thousand fifteen so i was just waiting on bated breath to see if anybody would register for the trials this year in the fifteen hundred so that i could go and compete at trials You know it's. It's a blessing in a curse to not have to compete at your trials. It allows me to take on other Competitive opportunities are not speaking for trials. But you also don't get to race with the opportunity to come national
Training for a Downhill Race
"Maya is curious about doing a quote very downhill race. Hi this is my ass from. Duluth minnesota High was calling. Because there's wanting some training advice. I'm going to be running a ten mile race This fall called virginia gap in the first half out of the race. His downhill Very downhill and the second. Half of their aces flat. I'm wondering if you ever need specific for training so i don't trash my my dad's in the first half and then bonk out Any would appreciated. Thanks so much bye so this question dimmed touched on topic that came up recently with a podcast guests who lives in florida and this is a conversation she and i had come. Forget why it was either via text or email after the fact so it wasn't something people would have heard and Maybe it was just because she's she lives in florida and she was telling me that she was coming out here to do to coast the world. Famous you know the mother of all relays and she is runner number one. And if people know anything about her because starts At timberline lodge which is at the base of mt hood which is a Glacier it's it ski resort. So it's a hail mountain and so it is that i like is notoriously steep downhill for several miles. And so i told the guest to train running downhill because to such a number on the runners quads. And choose like oh. We don't have hills in florida on my say she's like oh i got to go. You know to the parking garages. I'm like go. go now pass.
Professional Runner Keira D'Amato Reflects on Setting The Women's 10-Mile World Record
"To talk running The last time that you were here was the week before you're about to go for that ten mile record which you did I don't think that qualifies as a spoiler alert. I'm sure everyone knows that my now knows his say it enough. I a gotten the traction at of telling everyone. I said american record for women's only so yeah. That's a haven't haven't made that a secret young should you. What do you remember most from that day. now that we are Quite a few months removed time. Sure flies what do you remember most from that day. I just i mean as close as it sounds just was magical like i feel like all the stars aligned for me that as far as the fitness like being Fitness at the right time and just the credit union cherry blossom committee who i've been part of their committee for over ten years stay organized in. They helped they volunteered at the race. And then my family and friends like we weren't who it was a closed course. We didn't allow any spectators because kobe but we needed volunteers. So i encourage my family and friends to sign up on tears. I had some bike. My high school girlfriends. That were like one water. Stop in my uncle and aunt or like the turnaround point so it was. It was really special. And then the women that travel during kobe to come Molly side all and dorgan susannah sullivan. Investee chaban was just really like i dunno it just really everything just fell in place awesome. And then i just remember like the final straightaway. Just coming down knowing that i was about to set it in just the wave motions. That came over me. Like i don't know however feel anything like that ever again but it was really really special and like my mom and husband were holding the finish line vanity hand so it was just a religious. Oh it was just such a such a special day. I mean you know. I'll never forget that for sure but then also this was really cool about a month ago so hit known that it was the american record for a women's only race but i just found out a month ago it was ratified but by a r s. The association of road racing statisticians for a world record for wins only so i've been upgraded from america. How records. I am now a world record holder for a women's only
The Three Main Components of Post-Run Recovery
"Are what is recovery so recovery is where the adaptation takes place. So it's the space between your workouts. Where fitness is gained. And it's important for people understand that. Gaining fitness is not really rocket science right. You apply some stress and then you recover you play a little more stress but if you just keep applying stress and never recovering you. Don't regain fitness or you do gain fitness and then you stop getting finished because you're getting injured stale are sick so recovery is just that space between the workouts where honestly magic happens So all right. I love that. That's where the magic happens. So what what can recovery entail. Jen things that spring to my mind are refueling or nutrition from rolling. Sleep wearing compression gear. Maybe massage so recovery if you look at the whole recovery umbrella recovery starts before you even start the workout. So for example. If i'm going out or having my athletes do a long run on a sunday morning. And let's say they have to get up just for what they're doing. They have to get up to go into the car and drive to their run or even if they're at home making sure that they're eating something before their ron and people piloting going. Where what does that have to do with recovery. That's fueling for the run. Yes but in the big picture of life what we're trying to do in the training cycles or put together consistent back to back successful trading days in order to do that we have to eat fuel on hydrate. In these workouts or else we go into the workout depleted. We do the work in a depleted state. That say we don't take food or fluids after the workout then we're depleted and it's this vicious cycle of not recovering allowing her body to recover well because then it leads to the stuff like getting injured. Not eating enough not sleeping well. Because we're under fueling at night and waking up the midnight hungry so i start with the basics eating something before you work out training fuelling during that and then having your recovery meal or recovery drink planned out after the workout
Ben Askren on Creativity in Sport and Developing an Elite Competitor's Mindset
"At your academy though. I'm curious in terms of skill teaching like like raw fundamental skills versus improvisation and letting more like flow happen. I guess what's the balance there between those two entities and in terms of like letting people flow and be creative and then kind of saying. Hey you should do this skill. Xyz in these manners was the younger they are the more structure we have as they older. We we kinda just let them totally go on their own. And i may say he like you know. There's probably not a good idea but we do. Let them start having an idea of what they want to do that. I think you pointed out that the digital age and our ability to watch other people listening huge. I remember when i was in college going round on teaching camps all over the country. You know my name top. Five college guy like popularity-wise they probably would not have an idea that was or maybe like three guys in the audience. Forty three guys. I know that guy and now now Magic a who watched this net for this match and know half the hands go up before hands go up. It just like wrestling is now being able to be consumed in that asleep. The sport is is progressing at a very rapid rate because of that kids are getting better much earlier because then gets tremendous to have release it wrestling so skillful. Have kids at young age being watch Performers were that. You're that did happen. When i was a kid or a before me that's happening. I usually influential edge really awesome. Would you say that your academies ut children do is different than other academies in the way how. How does tell me a little bit about that. Based off your own exploration. We're for it in a number of ways. But specifically from the teaching standpoint i would say the younger ones. We do teach right this this this idea of but once you get to that older age high school age rage. A lot of. It's like listen. Here's what i do. I've had a lot success and yours. What i would advise. Here's a couple of options. Go tribe yourself right. Everything's gonna work the same for every single person. Everybody's body moves will different little stronger depositions figure out what works for you
Is Your Personal Trainer Cutting Corners?
"This one's an obvious one. And i can't believe how many times i would see trainers fail to do an assessment anytime. They're gonna work with a new client or a potential new client. This doesn't make sense to me. You know how can you possibly train someone. Without first assessing their movement in their body without first determining what exercises are safe for them which ones are not safe for them. You know how to train them. I've seen trainers do this right. Well they'll get a new client and they go right into the workout without ever really without looking under the hood and not knowing what the what the problem is. Yeah ooh let's work out no problem. Here's some exercise. Let's do you think it's lazy. I think lazy. You think it's lazy or do you think it's more like some of the other points that we're gonna get to here in a minute where it's putting more emphasis on the workout and just getting to the. Because sometimes i feel i. I think they're not putting enough value on it personally and so. They think that they're going to win their client over with these elaborate workouts in the razzle-dazzle side of training. That's i feel like it's more of that right. Because i feel like every every trainer that i coached what once i taught them the value of the assessment. And how to do it to a client I think once they make that connection. I don't know too many that they get away from doing it becomes the staple or the foundation of your training program as it should But it seemed to be more of these trainers at wanted to get right into the workout. And let me show you. How hard of a workout i can give you versus Assessing you and kind of seeing where your starting point is and what we should or shouldn't be doing. Yeah they should ask a lot of questions. Especially when i get started with them. They should a movement assessment Just to give them an idea of where to start what direction move by the way assessments never stopped training clients. You're constantly assessing them by watching their form and how they move in their energy This is all you know super important
Defining Calisthenics with School of Calisthenics Co-Founders Tim Stevenson & Jacko Jackson
"What is meant by calisthenics or water. Calisthenics effectively was talking about progressive body weight training. So people will Wrongly put in the box of pushups in. Maybe pull up as exciting guess. Callous things to say that a lot further and often the kingpins of movements things. Muslims handstands human flags strength based hansen work. That kind of stuff. Oftentimes he has a kind of a borderline with some of the strength based yoga positions. That people will be will be familiar with as well. There's kind of an overlap. There brace all the way down. So i mean a lot of my training. These days were focused around what we would call fundamental skills of just using bodyweight on pushing and pulling patterns without beyond balls or rings typically close kency chain kind of movement said one fix on the floor or in the on a ball and and yeah as feroza big paul of it was around play and that was one thing that we found when we go into it it was just gave us the freedom we being strengthened condition for while i was going into the gym which like jacko and being on a squad for the next four weeks lead to five rep zoysia. Do ten reps right. What are one. But i'm basically doing the same thing. We found calisthenics. Rely all this new stuff we can learn like it was just fun and to to how it starts in why we now have a school of calisthenics taio ganic process. We started playing around with it. Far enjoyment is that the story jacket mentioned before was had two shoulder reconstructions at the latest one antonio the physio decaying shoulder the rehab. Bassi didn't work. So i decided if i could learn to hanson and that would give me some confidence that how to stable shoulder that was the starting point and we kind of just explored played around with it and then some people at the gym that we were trading at the time just came in last as if he was to put a workshop on. We were obviously making progress. Because we were flipping all when we started. I really bad too. Old birkin will be placed trying to learn things me twelve or thirteen years old. It was quite funny. How bad we were. But we saw arrives which we'd be used what we are kind of analytical brains and what we learned from sport breaking movements down and we workshop on and some people came. We told them to do a human flagging seven weeks. I'm relaxed. you know this is. This is fun to be teaching something a bit