This episode is intended specifically for parents and coaches of pre-teens.
Whether yours is an athlete, a mathlete or a "non-lete," chances are good they're weak!
Physically weak, as in not strong.
If you're wondering why all the hitting lessons, pitching lessons, position-specific instruction, camps, clinics and extra off-season sports practices don't seem to making them better, the answer is simple, even if it hurts a little.
Your pre-teen (9-13 years old) is WEAK!
Youth sports has taken over the landscape for American kids - and it may be hurting them!
Listen to this episode and find out:
Why youth sports may be a problem for our kids!
Why being weak can doom your pre-teen to injury and unhappiness!
The 6 key elements to helping your pre-teen get stronger and how they can help them play better!
How one of the simplest things we can do in life can have a huge impact on your pre-teen's strength levels!
Why this episode might just make you pissed off - at me!
As always, your thoughts and questions are welcome!
Here are the product links mentioned in the episode:
My guest today is the inimitable David Jack, "International Man of Mystery!"
When people ask "what does David Jack do?" the answer is often "he's David Jack!"
In truth, however, David is a deep pool of fitness knowledge.
His impact, though, is delivered through his intuition, experience, love, passion and willingness to go where many fitness professionals won't go.
David and I could have 1,000 conversations and never have a slice of the same one twice.
Today we cover a lot of topics that have nothing to do with the "X's and O's."
We talked about:
Learning - how we do it as fit pros, how our clients do it and how critical it is to your success (fitness pros AND clients)
The role fear in fitness - the bad AND the good!
What to do when clients (and anyone else in your life) are having crises - emotional, mental and spiritual - and what not to do!
Understanding when the best training session you can deliver has little or nothing to do with exercise, fitness or performance.
"Right-sizing" our role in helping our clients find some happiness and balance in a challenging world. (Hint - it has much to do with relationships!)
How fitness professionals who are Christian can infuse it into their practice while allowing people of all creeds to feel served, comfortable and loved right where they are.
The nature of true service for all fitness professionals - and everyone else!
What the best things in fitness are right now!
How David had me at "not doing burpees!"
David's favorite Disney princess, favorite superhero and the guilty pleasure nobody knows he has.
This was one of my all-time favorite Happy Hour interviews with one of my favorite people on the planet.
Give it a listen and please share your thoughts!
Most people, at some point, would like to lose weight.
Some people really want to lose weight! Some folks want to lose a lot of weight.
If you are, or have been, one of these people, you've probably realized that losing weight in the modern world can be a challenge!
You may even have thought there might be a shortcut.
Well, an entire industry has been built up around diets and weight loss.
Some of it is legitimate, but some of it is misleading, greedy and even downright dangerous!
Today, I look at 5 weight loss diets that aren't simply not backed up by fitness science, they're foolish, pointless and dangerous.
I also take on one pretty generally accepted weight loss trend - the "cleanse" diet industry.
I'm probably going to ruffle some feathers here, but as they say, "if the shoe fits..."
Join me and then share your own experiences with weight loss, dieting and all that goes with it!
If you are a Personal Trainer, Strength Coach, Physical Therapist or other health and fitness professional, this episode is for you!
Of course, these phrases may actually make your life better even if you're NOT one of these.
As Fitness Professionals, we tend to place a high value on education.
We want to know as much as we can about biomechanics, kinesiology, fitness science, programming, nutrition, recovery and everything else that makes up the "X's and O's" of fitness, wellness, health and performance.
But what about communication? Without it, your just a smart person with no clients.
I'm offering these 5 1/2 phrases I think every one of us in the fitness profession should know and use regularly.
This is not an exhaustive list, and I'm certain I'll be adding more phrases in the future.
But this is a good start.
Perhaps more important is the context around each phrase. The reasons why you should use them as much as what they are.
As always, I'd love to hear your thoughts!
And (spoiler alert!) THANK YOU for listening!
Just about everyone has heard of the rotator cuff.
But what do you really know about it?
Maybe you're an expert on rotator cuff anatomy, function, dysfunction, recovery and injury prevention.
Congratulations, you're a rarity!
For the rest of us, I take a look today at our rotator cuffs.
What is the rotator cuff?
What does it do?
How does it get screwed up?
How do I know when it's screwed up?
How can I make it better?
How do I keep it from getting screwed up in the first place?
I answer all these questions for you in this episode and throw in a little "humerus-ness" to boot!
Give it a listen and feel free to share your thoughts!
PS...one of the ways you can give your rotator cuff, your shoulder joints and all your joints a better outcome is with JayLab Pro's Advanced Joint Support!
Today's Happy Hour episode is a great interview with Mike Howard, owner and Choice Architect at Lean Minded.
A fitness and nutrition coach with over 21 years in the profession, Mike shares some unique insights, high quality information and some really wise thoughts on fitness, nutrition, habit development and why Belle of Beauty and the Beast is a badass.
Listen in and find out Mike's take on:
The self-forgiveness/self-reflection/self-awareness continuum and why it can be critical for success when trying to create lasting change!
Overcoming fear and letting actions become habits and spur mindset change!
What the "what the hell" effect really is.
Creating systems for managing fitness and nutrition during stressful and chaotic times in your life!
Why he wants to make the "unrevolutionary" revolutionary!
Tribalism and extremism in fitness and nutrition - and how it hurts all of us!
Being a student first, teacher second and servant always.
The "dirty little secret" that is Mike's skin care regimen.
Why Belle (Beauty and the Beast) is kind of a badass.
As always, please feel free to leave a comment or question!
Usually during my podcast interviews, I'm the one asking the questions.
Today, we flip that script and let Jacob McLaughlin of Jeremy Scott Fitness in Scottsdale, Arizona pick my brain about starting and running a youth fitness program.
We cover topics including:
How do you get started finding new clients right out of the gate?
Why every session you run must be unique, exciting and memorable.
Why you shouldn't want to train every athlete in every sport!
How to make team training work.
Why, when it comes to training and fitness for kids, they're not just "little adults!"
Ways to make the summer months more profitable.
Why inclusivity and the environment and culture in your facility matter and how they can lift your "non-athletes" to step into their athletic potential.
Jacob asked some great questions!
Give it a listen and be sure to share your thoughts!
This week's Happy Hour features the one and only Gideon Akande!
Gideon is an in-demand fitness professional, coach and leader.
Based in Chicago, Giddy has had the opportunity to express fitness around the world and deliver an impact right in his own home town.
Winner of Men's Health's "Next Top Trainer" in 2015, Gideon is a passionate ambassador for health and fitness.
Author of the Riptensity program, he's also a NordicTrack Ifit Elite Trainer.
What you may not know about him is that he is also a Chicago Golden Gloves Boxing Champion and former Div.1 football player (Holy Cross.)
In this fun and enlightening interview, Giddy offers his insights, intuition and wisdom about becoming and being a fitness coach, where the profession is going and a range of other topics.
Listen in to hear:
> Why feeling like his "value proposition" didn't matter in his finance career changed his life for the better.
> Gideon's thoughts on managing fear - for both coaches and clients.
> Why you should surround yourself with people who lift you up and why you should run from naysayers and enablers of "good enough."
> How "casting a wide net" professionally has helped him succeed and be happier!
> Why authenticity and being polarizing might just go together.
> How a seemingly random Instagram DM led to a great relationship with a top company - and a trip to film fitness in Thailand!
> What about goat yoga? What about goat yoga boxing?
> What's unique about fitness in the city vs. the 'burbs.
> Is the future of fitness really about fusing disciplines?
> Why Life Saver gummies beat Haribo gummies hands down.
This one will have you learning and laughing all at once!
Give it a listen and be sure to share your thoughts!
No script today. No notes. Just a real, raw monologue.
A young man I coached in the late 2000's just died of a heroin overdose.
It's caused me a lot of pain, because I feel like I failed him.
I know it doesn't work that way.
He was a high-performing high school athlete.
Then on to college. Seemed to have the world on a string.
Everyone expected him to succeed...and maybe that was part of the problem.
Many of our highest achieving athletes and kids are the most "at-risk."
I've written and podcasted about this before.
Today, I'm talking about this and making a plea for all of us - parents, coaches, teammates and friends - to be willing to "step into the breach" to help these kids when needed.
Of course you won't always know it's needed.
Of course it won't always be accepted.
Of course you may fail anyway.
Ignore all that and do it anyway.
Athletes and kids all across this nation are counting on us.
Welcome to Volume 3 of Research Round-Up!
The connecting theme of today's research is heart health.
More specifically, we're talking about aspects of heart health for men.
Men who do extreme things.
Men who used to block, tackle, hit other men for a living. (Or avoid being blocked, tackled or hit!)
Men who fight fires and do push-ups (or don't.)
Our studies today come to us from Texas, Harvard and the American College of Cardiology.
Does the American College of Cardiology have a football team? What are the parties like?
Inquiring minds want to know.
Join me to find out what the connection is between your ability to do push-ups and your heart health, why extreme exercise might not kill you and whether former NFL players are at greater risk of heart disease.
Research Round-up. Where I read the long, boring studies, dig out the cool, useful parts and help you make sense of them.
As always, your thoughts are welcome!
Looking for a way to improve heart health with a high quality supplement? Try JayLab Pro Omega Icon Krill Oil!
A casual look at the life of Ben Boudro, owner of Xceleration Fitness in Auburn Hills, Michigan, might lead you to believe he's like a lot of other fitness professionals.
Fit, successful, family man, living the dream. And all of those things are true.
But there's more to Ben's story.
A deeper pool of humility, integrity and real, raw emotion.
Join me and find out:
> How a career-ending wrestling injury launched a deep love of fitness, training and athleticism!
> Why running a fitness business in a facility without heat or air conditioning can lead to the building of a strong fitness community!
> How Ben went from wanting to be a fitness social media celebrity to only sharing the real, raw truth!
> How a traumatic family event spurred Ben to emotional and spiritual victory!
> The habits you REALLY need to develop to enjoy long-term fitness and weight loss success! (Hint: it ain't what you think!)
As always, your thoughts are welcome!
Water. It's essential, right?
Then why do so many people fail to drink enough to avoid dehydration?
I'm not talking about people in drought-stricken areas.
I mean people in areas with plenty of water.
You know you should drink more water. You know it's good for you.
But did you know HOW good for you? Were you aware of how many really cool things happen when you get enough?
You lose weight more easily!
You perform better (in lots of ways!)
You get smarter (for real!)
Your heart is healthier.
You avoid getting all "backed up" (YOU know what I mean!)
You get better looking and more charming. (Ok, maybe I'm exaggerating a little.)
Give a listen and find out just how essential water really is for you, your body and your health!
Some of this stuff might really surprise you!
Most of us are at least casually familiar with eating disorders like anorexia nervosa and bulimia nervosa.
Both of these involve some clearly dysfunctional behaviors.
But did you know that there is an eating disorder where eating clean, whole or pure can become hazardous to your mental and emotional health.
Orthorexia nervosa is a disorder you may not have heard of yet.
However, it might be hurting someone you know right now, maybe even you!
Tune in to find out what it is, how it might be affecting your life or the life of someone you love and how to spot it!
Here is the link to find the Guide to Flexible Eating referred to in the podcast: Lyle McDonald Book Store
"Walk the pounds off!"
"Jog to lose weight!"
You've been told all your life that low-intensity, steady-state cardio for long periods of time is the best way to lose weight, get heart-healthy and look great.
So why aren't all those people slogging along on treadmills impressive physical specimens?
Because it's a lie!
Cardio is crap, at least the kind that's been sold to us by doctors, health club owners, celebrities and treadmill makers.
In this episode, I'll show you why cardio is crap - using science, not anecdotal nonsense and foolishness.
So listen in. You may never get on a treadmill again!
Back when the internet was powered by mice on steroids sprinting on wheels, Lyle McDonald was writing and arguing about nutrition and fitness.
In 2004, he wrote the original "A Guide to Flexible Dieting," which outlined a way to lose weight and get lean without rigid rules around food and without going insane.
He has authored 12 others, including "The Stubborn Fat Loss Solution" and "The Rapid Fat Loss Handbook."
He runs a very large and very lively Facebook group and has been known to start a few arguments.
In fact, in Lyle's own words, "you either love me or hate me. I'm very polarizing."
Lyle shares with us his views on nutrition, women's fitness, the state of the fitness profession and his incredible journey with Bipolar 2 Disorder.
You won't want to miss:
> Why being polarizing may actually lead you to success!
> Why people don't fail on diets, diets fail people!
> The 3 words Lyle likes to hear most.
> Why it's good that women's attitudes toward dieting, lifting and fitness are getting a little more like men's!
> Lyle sharing his amazing and often harrowing adventures with Bipolar 2 Disorder!
> The dangers of fitness professionals ignoring mental illness, mood disorders and stress/anxiety in their day to day interactions with clients.
And much more.
Whether you love Lyle or hate him, he's virtually impossible to ignore. Give this one a listen. I think you might learn a few things. I know I did.
As always, if you have questions, comments or thoughts feel free to reach out through the podcast page, on Twitter @philhueston or Instagram @coachphilhueston.
Links to Lyle's and other books mentioned in the podcast:
The Guide to Flexible Dieting, The Stubborn Fat Solution, The Rapid Fat Loss Handbook and The Women's Book, Vol. 1, A Guide to Nutrition, Fat Loss and Muscle Gain can all be found on Lyle's store by clicking here: Lyle McDonald Book Store
For the others, click the links below:
Omnivore's Dilemma by Michael Pollan
Catching Fire: How Cooking Made Us Human by Richard Wrangham
Join me as I introduce another new feature on the Four Pillar Fitness podcast - "Know Stuff!"
Quick, little snacks of knowledge about anatomy, physiology, biomechanics, fitness and nutrition intended to be both educational and fun.
Today - Inversion and eversion of the foot.
Do you know the difference?
If not, you're not alone. Even some physical therapists and trainers need to think twice about it.
Listen in as I review the ins and outs of inversion and eversion of the foot.
As always, your thoughts, questions and comments are welcome!
Today's episode is all about the one exercise that nobody seems to be lukewarm on - deadlifts!
Love them or hate them, they may be the most important exercise lots of people are avoiding!
Join me and find out why this loved/hated exercise is awesome for:
> Corrective exercise - everything from anterior pelvic tilt to chronic back pain!
> Injury prevention - knees, backs, hips and even shoulders!
> Helping women avoid headaches and neck pain!
> Testing your true strength!
> The booty! (No other exercise packs quite the same booty punch!)
> Improving sports and athletic movements and skills.
And a lot more. As always, your thoughts are always welcome!
Happy Hour Friday is back! And there may be nobody better to get them back on the map than Jana Brooke, aka "The Dumbbell Bombshell!"
Jana is a fitness professional with a great personal brand and an electrifying personality!
Check out the episode to discover:
>What Jana means when she says "when things are uncontrollable, there's always one thing you can control."
> Why personal brands are personal and that means sharing the truth that sometimes you just have to "stop and admire the pain."
> Jawzrcise! And no, it doesn't involve a shark.
> What Jana means when she says "there's life after tough choices.
> The value of people and experiences that challenge you.
> Why white Oreos matter.
You don't want to miss this one!
Welcome to the second Research Round-up!
On today's episode:
> What surprised researchers about women and low carb diets!
> Why weight loss really is a "gut reaction" and how trillions of bacteria may be sabotaging - or helping - your weight loss!
> What is the relationship between brown fat, muscle tissue and metabolism, and how might it help people struggling to lose weight?
As always, I'd love to hear from you!
Do you need help with your low carb diet? Try JayLab Pro Protein! Delicious and naturally low carb.
Life moves faster and faster by the minute, or so it seems. Our families rarely get the kind of quality time we'd like to get and all too often our family's health takes a back seat to, well, just about everything.
But you can change that, and you don't have to sell everything, move "off the grid" and make your own clothes out of animal skins. In fact, you really don't have to work that hard to help your family be healthier.
Today, I'm offering 5 1/2 ways you can make your family healthier. Some of them revolve around nutrition and some around activity. In fact, there's even one you can do while watching television!
Join me for a quick, fun episode that might just help your family overcome some of the challenges of modern life and get healthier!
Welcome to a brand new feature on the Four Pillar Fitness podcast!
Each week on Research Round-up, I'll share my take on several research studies relating to one area of health, fitness, wellness or performance.
This week our studies include research on:
> How eating whole eggs may help you avoid Type 2 Diabetes!
> How exercise helps eliminate belly fat - and how that process can get short-circuited!
> How "exercise snacks" like walking up and down several flights of stairs can improve your cardiorespiratory health!
Give a listen and, as always, your thoughts are welcome!
PS...for more help in the fight against Type 2 Diabetes, try JayLab Pro Gluco-Guardian!
Fighting the belly fat battle? Lepti-Sense can help!
At-risk teens. You think you know what it means.
But what if it really means your kid?
Your perfectly normal teenager may be at risk right now.
At risk for depression, anxiety, negative body image and even substance abuse or suicide.
The world is coming at your teen at an ever-increasing speed. Are they ready to handle it? Maybe, maybe not.
Listen as I expose some of the risk factors for your teen's mental and emotional health.
I also share some simple things you can do to help your teen navigate these dangerous waters and grow up happier and healthier, both emotionally and mentally.
I hope you'll listen. Our grandchildren are counting on us!
Coffee has been a staple of civilized food culture for hundreds of years.
From Yemeni mystics to bleary-eyed commuters, millions of people swear by it.
But should you drink it? Yes, says science!
Coffee has a wide spectrum of benefits that go beyond the caffeine buzz.
From energy, concentration and focus to preventing Type 2 Diabetes, Alzheimers and Parkinsons, science is giving us ample reason to brew and enjoy our java.
Join me as I share these research-backed reasons to enjoy your cup of Joe!
Protein. A simple macronutrient that spurs one of the most common questions in fitness.
"How much protein should I eat?"
There are also dozens of other questions like "how often?" and "what about vegetarians/vegans?"
Whether you're trying to lose stubborn body fat or maximize those gains, protein is essential to your success!
In this episode, I share a simple guide to protein intake that I've used with my clients for nearly 2 decades.
Here's the link to the JayLab Pro Protein Powder I mention in the show.
As always, your thoughts and questions are welcome!
Each year at this time, busy people are bombarded with the phrases "meal planning" and "meal prep" until they can't stand it.
You know it's true. Without planning and some kind of meal prep system, your nutrition is screwed.
What you DON'T need is some shiny, happy personal trainer or fitness writer telling you to do it as if it will happen by magic.
You're a real person who's real busy in the real world. So am I.
So here's 6 real world meal planning and preparation tips to help you get your nutrition back on track, reduce your stress levels and maybe even save some money.
Here's the links mentioned in the podcast:
Healthy slow cooker recipes
Meal prep chicken burrito bowls
As always, your thoughts are welcome!
Ah, the holiday season. The food, the drink, the cheer.
And then the sudden realization that the new year is about to begin and you don't have any awesome plans or resolutions for next year!
Can I share a little reality with you? Resolutions suck! So few people actually stick to them that they should be outlawed. Okay, maybe not outlawed, but you get my point.
Do you know what DOES work? Habit change! Real, sustainable changes to fitness and health habits lead to real, lasting results you can be proud of!
In this episode, I offer 11 "game changers" for developing rock solid fitness and health habits and crushing the goals they support!
Give a listen and find out:
> Why understanding how you're "wired" mentally and emotionally can give you a huge advantage!
> Why planning really is key to success!
> Why "being" leads to "doing" - and why it matters!
> Why you should indulge a little before the new year - in the things that count!
> Why having a partner, writing stuff down and challenging yourself may all be keys to success!
I hope you'll check it out and share your thoughts with me!
In today's episode, I depart from my usual pursuit of what's interesting, quirky or important in the field of fitness and health to pursue something easily as important - an appreciation for a great Christmas story!
Join me as I read "The Night Before Christmas."
To all of you who are sharing this journey with me, thank you! From the bottom of my heart, I truly wish each and every one of you very Merry Christmas!
May all your Christmas dreams come true!
Early Sports Specialization is a phrase every coach and trainer has heard. Even many parents are familiar with the term.
But what does it mean? Is it a bad idea? What are the risks? Are there rewards?
On this episode, I offer a few thoughts about early specialization and what it can mean for athletes.
If you're a parent, you'll want to tune in because some of what you've been told about "next level" sports play may be inaccurate at best and dangerously misleading at worst.
If you're a coach or trainer, you'll want to tune in because I'm going to share some insights into discussing early specialization, athletic development and the Long Term Athletic Development model with athletes and parents.
> The two species of parent who most often succumb to the siren call of early specialization.
> The real skinny on scholarships and the subliminal marketing of them by organized youth and travel sports.
> The real reasons kids play their chosen sports.
> The injury and burnout risk posed by early specialization.
If you're interested in reading more in-depth about this topic, here's a link to a longer article I wrote for the IYCA: http://iyca.org/how-to-talk-to-parents/
As always, you're thoughts are welcome!
Keep the faith and keep after it!
Can you gain muscle by lifting lighter weights for lots of repetitions? Yes, you can.
Will you get as strong as you might by lifting heavier weights? No.
Of course, strength and conditioning coaches, power lifters, athletes, strength enthusiasts and just about anyone who can think already knew that.
Even the pretty people in the aerobics rooms across the nation lifting the cute, color-coded dumbbells and swinging itty-bitty pseudo-kettlebells know it, too. But they just want to get "toned."
A study from the folks at the University of Nebraska-Lincoln just re-proved the truth.
If you want to get strong - really strong - you have to lift heavy weights. But the reason might surprise you.
On today's episode, I break down the study and it's findings and help you understand why it's time to stop "getting toned" and start getting strong - from the brain on down!
For a long time, women thought weight training was for men or athletes or "someone else."
Not anymore. We've learned that strength training has so many benefits for women that we simply can't pretend it ISN'T for them!
Join me as I explore 7 common questions I've gotten over the last 2+ decades from women about strength training.
In this episode, I share these cool truths about weight and strength training:
> Why it can be the difference maker in losing weight - and keeping it off!
> How it can help you feel better during your period!
> Why it's light years ahead of aerobics and cardio for giving you the lean, attractive physique you're looking for!
> Why it's the best form of exercise for women who really enjoy real food! (You know, like burgers and the occasional dessert!)
> Why it's never too late to start!
I hope you'll join me! As always, your thoughts are welcome and please feel free to share this podcast with your friends!
Join me for a fantastic Happy Hour Friday episode featuring a good friend, a great guy and a totally unique character - Coach Chad Smith of Fitness Revolution in Hagerstown, Maryland!
Chad brings a unique life experience and perspective to his fitness coaching and to his life.
Chad shares with me:
> What it's been like to be a professional wrestler for 20 years!
> Who Flex Phenom, the Urban Legend really is!
> What he really loves about transformational fitness coaching!
> Why it's so important to him to make sure his fitness community gives back to their community!
> What the "6 Pillars of Fitness Success" are!
> His thoughts on the question "Is fitness a priority or just another activity?"
> Why he might be the world's biggest potato fan!
This was a great interview! Enjoy!
Youth tackle football is a staple sport in America. But should it be?
As a fan of the game, I find it challenging to look at the realities of what can happen to our kids and their brains when they play football.
Chronic traumatic encephalopathy , or CTE, has made big news in recent years. Concussions, CTE, post-concussion syndrome and related conditions are issues for players from the NFL all the way down to the youth level.
But all the effort to diagnose, treat and prevent concussions may be missing the real danger.
Brain injuries, damage and disease are being discovered in former players who never reported a concussion.
Is it time to end tackle football at the youth level? Is the risk of brain damage and injury just too great?
Join me for a look at the current and shocking research and a discussion of what it means and what can be done to keep our kids in the game!
We've all done it. Over-indulged in something and paid the price.
Too much dessert or one too many drinks. The aftermath is rough, but you get through it, right?
Well, what if over-indulging in something that's good for you might have the potential to damage your health? What if it might even be fatal?
Overtraining can have serious consequences. Unfortunately, the fitness "industry" idolizes the extreme exerciser in ways that might be troublesome.
Overtraining can lead to potential injury, problems with sleep, digestion, hormones and may even lead to a fatal cardiac event.
Join me as I share 9 signs that you are overtraining right here on the Four Pillar Fitness Podcast.
PS...if you like this episode, or any of them, why not share a screenshot of it with your friends? I'd be massively grateful!
Gratitude. It's a buzzword for personal growth. We're told from the time we're just tiny tots to say thank you and show gratitude, even when we don't feel like it.
But gratitude has power. Real power.
Gratitude can change your outlook on life.
Gratitude can change your hormone balance.
Gratitude can influence behavior.
Gratitude can ease anxiety and depression.
Gratitude can change your brain for the better.
Join me as I explore these concepts and more, including some practical ways to generate more gratitude in your life and why it's in everyone's best interest for you to be a mercenary around gratitude.
It happens in living rooms and family rooms across America on Thanksgiving.
Heck, it even happens right at the dining room table in some houses!
Family members falling asleep after downing a luscious turkey dinner with all the trimmings on Thanksgiving.
Football games go unwatched. Heartwarming holiday movies go unseen. Snoring abounds.
Okay, I'm exaggerating a little.
But every year at this time, folks talk about the "tryptophan coma."
Is it real? Is tryptophan really to blame?
Why does your uncle fall asleep every Thanksgiving?
I explore tryptophan - what it is and what it isn't - and share the real reason you and your uncle fall asleep after the Thanksgiving feast!
Happy Thanksgiving to all of my listeners.
And thank you to each of you - from the bottom of my heart!
So much of the writing and content production in the fitness world is centered around women.
Women's fitness, women's health, women's yada yada.
Today, I'm talking about men's health and fitness. More specifically, men's energy levels and what screws them up.
Guys, you can't expect to feel like a superhero all the time. But there are things you can look out for that can sap your energy levels and leave you feeling sluggish, tired and cranky.
In this episode, I'm discussing some of the lifestyle, nutritional and medical factors that can mess with your energy levels.
Give it a listen and see if we can't put the pep back in your step and the juice back in your batteries!
Are you a woman who has been trying to lose weight?
Have you lost weight in the past, only to have it "find you" again?
Maybe you've "lost and found" the same weight more than once.
You might be sabotaging yourself without even realizing it. In this episode, I lay out 9 things that often work against women in the weight loss battle.
Maybe you're the "super mom" who has dedicated herself to giving her kids and family the best life she can (often at her own expense.)
Maybe you're the female CEO or business maven who has committed herself to being successful (often by sacrificing her health and fitness.)
Maybe you're somewhere in between.
But if you're like a lot of women, you're a little frustrated and maybe even angry at the scale.
Let me help you identify some possible "land mines" in your fitness, nutrition and weight loss journey.
Give a listen and see if any of these 9 reasons are your reasons for not losing the weight you want to lose.
As always, your thoughts, questions and comments are welcome!
Creatine is one of the most widely used supplements on the planet.
Bodybuilders, strength athletes and those seeking performance gains all turn to creatine for "gainz."
It's been proven effective in study after study.
It's been blamed for everything from cramps to cancer as well.
Athletes and coaches tend to love it. Your doctor most likely doesn't understand it.
So how do you get answers to the important questions about this readily available and affordable supplement?
In this episode, you'll get answers to the following questions.
> Why is it so popular?
> Does it work?
> Is it safe?
> Should you take it?
> How do you use it?
If you're a parent wondering if your youth athletes should use creatine, many of your burning questions will be answered.
If you're a coach who gets lots of questions about creatine, you'll also get some simple answers and hard science to back up recommending this supplement to your athletes.
For everyone, you may also learn some things about creatine you didn't know (like how it can keep your brain healthy!)
Give a listen and share your thoughts and comments with me!
Saccharine, Aspartame, Acesulfame-K, Neotame, Advantame, Sucralose.
Even the names sound a little scary.
What's a real fright, however, is what these "diet" sugar substitutes are doing in your body.
The potential side effects from some of these chemicals are still being explored. Aspartame, for example, has been connected to seizures, headaches and migraines, among other medical issues.
In this episode of the Four Pillar Fitness podcast, I'm looking at the damage these chemicals can do. Looming large among this is the impact on your gut bacteria from ingesting these chemicals.
New research reveals that even minimal amounts of these chemicals can severely damage your gut microbes. Since your microbiome is intimately involved in lots of body functions, including digestion, mood, stress response and muscle and body recovery, you want your gut microbes healthy and happy!
Listen and learn what researchers have found. You'll also hear about the connection between artificial sweeteners and diabetes and how they even impact the environment.
As always, your thoughts and comments are welcome!
You're the parent of a pre-teen athlete. You want the best for them. You get them involved in sports, get them the best equipment and then it happens.
You realize they're slow! Maybe they weren't always slow, but somehow they're "slowing down."
You don't understand it. How could this happen?
The pre-teen years are a time of monumental physiological change and tumult.
Your kids' bodies are changing like crazy. Their worlds are changing.
If it seems like your pre-teen athlete is slow or slowing down, don't panic.
There is a reason for it. Probably one of the 6 I spell out for you in this episode of the Four Pillar Fitness podcast.
So throw the earbuds in and let me help...
On this Happy Hour Friday episode, I'm joined by my friend Josh Hillis. Josh is a Fitness Professional, Personal Trainer, writer of the blog "Josh Hillis' Lose Stubborn Fat and behavioral nutrition coach.
Josh is also a best-selling author, having written "Fat Loss Happens on Monday" with legendary strength coach Dan John.
He also happens to be one of my favorite Fitness Professionals and a heck of a conversationalist. We covered a broad range of fitness topics, including:
> Why we should look at food from a behavioral standpoint.
> Why the rules about food in any diet are the best predictor of its' failure!
> The 4 Skills to Eating Well (successfully.)
> The cruel myth that makes people think they should be happy all the time - and how it leads to emotional wreckage!
> Why transformation challenges get harder each time you do another one!
> How to overcome hunger cues from stress!
> How cognitive behavioral therapy may point to the new frontier in fitness and nutrition!
> Why old school video games still matter!
Whether you're a fitness professional, a fitness enthusiast, trying to drop a few pounds or just wondering why weight loss and fitness can be so challenging, give this episode a listen!
There's some learning and wisdom here for all of us!
Today's Friday Happy Hour episode of the Four Pillar Fitness podcast features Brian Sipotz, Owner and Head Coach at Advantage Strength in Ann Arbor, Michigan.
Brian was a draftee of the NHL's Atlanta Thrashers (now the Winnipeg Jets) and played for Chicago in the American Hockey League for 7 years.
We're talking about:
> What it was like to play pro hockey for seven years!
> USA Hockey's Athlete Development Model (ADM) and how it is impacting the youth hockey world.
> The balance between high school and youth travel hockey.
> How game play creates opportunities for athletes to develop.
> Brian's passion for FUN in athlete development!
> Brian's belief that how he models winning and losing is how his athletes will take them on!
> Brian's belief that the bubble will break on early sports specialization for youth athletes.
Parents, coaches and players will all learn something of value from this great guy!
Give this one a listen and drop me a line with any questions or comments!
On this episode of the Four Pillar Fitness podcast, I'm covering 12 weight loss "hacks" that don't work.
In fact, each and every one of them sucks in their own unique and crappy way.
Listen in to find out my thoughts on such useless s!!t as:
> Juice Cleanses
> Transformation Challenges (ruh-roh, Shaggy!)
> Apple Cider Vinegar
> No Carb Diets
> Fitness Trackers (screw you and your Apple Watch...)
> The "Master Cleanse"
> Trying to out-train your crappy diet
Before you fall prey to another dose of clickbait designed to separate you from your money and your sanity, take 17 minutes and listen to this.
Trust me, Dr. Oz, the Goop gang and the rest of the health and wellness charlatans and money-changers hope you won't...
On the latest episode of the podcast, I discuss why children ages 6 to 12 should absolutely be strength training.
> Why your doctor is wrong!
> Why strong kids are more like Ferrari's than weazy hybrids!
>What LATD is and how it can make your kid play better, be better and stay injury-free!
> Why the high school weight room is like a game of "telephone" and why it should be the LAST place you want your kid to learn about strength training!
> Why strong kids seem to get bullied less!
> Why something you think of as "have to do" is a "get to do" activity for them!
As always, I'd love to hear your thoughts!
On this Friday Happy Hour episode of the Four Pillar Fitness podcast, I'm joined by my good friend and co-conspirator in seeing the weirdness in the world, Eric Chessen.
Eric is the founder and Kommisar of Autism Fitness. He's passionate about bringing sound fitness principles and frequent fitness opportunity to the Autism Spectrum community.
He's also the CEO of StrongerThanU.com, makers of cool fitness tools that you need. Unless, of course, you like being weak.
He also has strong feelings for red meat and pre-workout.
Eric shares his thoughts with us about:
> Why sports-based PE has failed those on the Autism Spectrum.
> Why an assessment built with intention tells him more about his clients than a movement screen.
> Why passion, experience and confidence are more important - and impactful - then ego.
> His approach is not about ASD-specific exercise, but human-specific movement.
He's one of my favorite fun-loving bipeds on this planet! Find out why!
In this short episode of the Four Pillar Fitness podcast, I share with you some new research into what might just be the "Magic Bullet" for weight loss.
But before diving into that, I share my thoughts on:
> How America looks, circa 1976 and circa 2018.
> How we got so much fatter and unhealthier.
> The "powers that be" who seem to be conspiring to fatten us up for some alien race of carnivores.
> How food companies are selling "pseudo-foods" that are making you fat, causing cancer and killing you.
> The tricks used by these companies to short-circuit nature and make you crave their chemical "freak food."
So all in all, a pretty normal day around here. Should be fun!
Have a listen and drop me a message on the Anchor app or site and let me know what you think!
On today's Friday Happy Hour episode, I'm joined by Carrie Boan, aka "The Brain Diva!"
This is a lively discussion about life, kids, concussions and brain health!
Listen in as Carries shares with me:
> Her (very) personal experiences with concussion - and what it taught her about science and love!
> How concussions and their effects are physical, neural, emotional and spiritual!
> How environment and genetics might be responsible for susceptibility to concussions, their severity and how well a person bounces back!
> Her work with entrepreneurs - especially women - in the areas of brain health, productivity and happiness!
> Her belief - and evidence - of a "spirit connection" in the brain!
> How her son is working on her grandchildren's brains!
Carrie lays out some awesome stuff here that MIGHT just help your brain get better!
Joining me on the Friday Happy Hour episode this week is Joe Pepe, TKO Superman!
Joe won Kevin Hart's "TKO:Total Knock Out" with a ridiculous time of just 3 minutes, 32 seconds to win the $50,000 prize!
Listen in and Joe will share:
> What it's like to be a "Z list" celebrity!
> Why he's so excited about fantasy football!
> Why he's surrounded by the best cheese steaks in the world, but all he wants is one good slice of pizza!
> How the Eagle's mascot wouldn't have a name without Joe!
> Why his small group of "1st grade friends" means more than thousands of followers!
> Why he believes so strongly in the power of visualization!
This was a great interview and Joe is a lot of fun! Check it out!
Coach Dom Frazier of Frazier Fitness and Human Performance joins me on the Happy Hour episode this week!
Dom is a habit-based nutrition coach and a leader in the area of adult human performance.
His clients include NFL stars and moms and dads who want to star in their own game of life!
Dom shares with us:
> How his "little men" have made his life so much more exciting!
> His realization that "You'll know when it's time to move on from something."
> His experience with athletes in pro football, Aussie rules football and pro soccer.
> The ultimate and irreplaceable importance of mindset in everything!
> His belief that great fitness coaches can actually change life through movement.
> Why he is convinced that "pizza is a salad."
A great conversation with an awesome human being. Join us!
Sleep. Many of us just don't get enough.
So what, you ask?
So you get fat. Your performance suffers. Your gym time suffers. Not much good comes from skipping or losing sleep.
Check out this episode to learn:
> How sleep loss causes you to retain fat.
> Why losing sleep is like being drunk, at least as far as your decision-making goes.
> How sleep loss can rewrite your genes to make you - and keep you - fat!
> How getting more sleep can help you build muscle, get 5% faster and hit better free throws, among other feats of awesomeness!
Questions or thoughts? Share them with me!
As always, I'm grateful to each of you who listen to and share this podcast!
Today's Happy Hour episode features Cam Dineen.
Cam is a 2016 3rd round draft choice of the NHL Arizona Coyotes. He most recently played for the North Bay Batallion and Sarnia Sting of the Ontario Hockey League.
Cam has played ice hockey since he was just a Squirt, rising through the ranks of ice hockey until he caught the attention of high level scouts and got on the radar scope of the NHL.
Cam talks with me today about:
> What it was like growing up with a hockey coach for a dad.
> How his dad helped him prepare for higher level play.
> The experience of playing two sports and excelling in both.
> The realities of "parent politics" in youth hockey.
> What the NHL Draft experience was like.
> His upcoming hockey adventures in Arizona.
If you're a hockey player, parent, coach or fan, give this interview a listen!
Of course you do! We all do. Even those "go with the flow" types claiming to be one with the universe have stress. They just pretend they don't to make you feel bad, right?
In this episode, I'm coming at it straight on and straight up. These are 5 things YOU can do to relieve stress. Not over the long haul. Not with consistent practice (though that IS a good idea!)
Right freakin' now!
These 5 simple, do-practically-anywhere things can help you chill your nerves, beat back that monster and de-stress. Now.
And before you ask, yes, I've tried every one of them.
So listen up and calm the heck down already!
Where do our fears, anxieties and insecurities come from?
Why do we feel imperfect or not good enough?
Here, we explore a little about original or ancestral sin and how it plays into our fears, anxieties and insecurities.
You'll also hear about how I nearly gave a church full of nuns and priests heart attacks by chatting with the Bishop at my Confirmation!
This is also an exploration of what matters. For real.
I encourage you to follow what is in your heart and soul. It was put there for a reason. Whether you are Christian, Jewish, Muslim, Hindu, Buddhist or Atheist - or anything in between - what's in your heart serves a purpose. Fear, anxiety and insecurity would keep you from pursuing it.
You owe it to yourself to step through the fear, shed the insecurities and channel the anxiety and chase it!
Follow it without fail, seek happiness and serve the world!
Today's Happy Hour guest is Laura Honzu, Owner and Head Coach at Ubuntu Athletics in Hinckley, Ohio.
Laura is entering her 4th year in her 2,000 SF training facility. Her clients include adults, youth athletes and teams, including one local high school boys ice hockey team which competes nationally year in and year out.
Laura shares some remarkable insights, including:
> Why love is a "superpower!"
> Why her faith is an open part of her life.
> Why being real is more important than being perfect.
> Your best looks different every day. Just bring it.
> Why she has 20 kids on the team.
> Why this might be the toughest hockey season ever for her.
> Her best piece of advice for brand new Strength Coaches and Fitness Professionals.
> Why chocolate might just be saving the world.
Laura was open, frank and a lot of fun! Have a listen...
Jeremy Belter sits down with me for a deep, broad-ranging and frank discussion about topics ranging from faith to fitness to growing up in Minnesota and beyond.
A few of the things Jeremy spoke about include:
- His journey and how deep his Christian faith runs in his life.
- Belief and the idea that we all believe in something.
- How a traumatic event as a child galvanized his faith.
- What he's learned about being a leader in his fitness community and beyond.
- What men in our society are up against and how they can express positive masculinity.
- The challenges of taking on a fitness career in the age of social media fitness celebrities and increasing financial challenges.
Plus - Jeremy answers a Happy Hour "bonus question!"
Should your athlete or client swing a Kettlebell? The answer, as it often is in fitness, is "it depends."
Kettlebells are everywhere in the fitness world. Every McFitness health club, every training center, every studio and then some. And everyone who's watched 60 seconds of Youtube videos thinks they know how to swing them.
But should they? In this episode, I explore what I think are 4 key questions fitness professionals should answer about their athletes and clients before they get to swingin'.
Questions about core strength and activation, how your clients and athletes move and what they've mastered already.
Do you HAVE to answer them before letting your clients swing a Kettlebell? No, but once you hear them, I think you might see it the way I do.
Or just think I'm batsXXt crazy.
In the meantime, step away from the Kettlebell...
Do you know your Warrior, Monk and Wizard?
Have you ever found yourself selling the world a pile of bright, shiny BS? Ever walked around with the gold-plated "all good" mask on, while all the while you were empty inside, just flat?
Me too. In fact, that was me for the last week and a half or so. No desire to serve, no creativity, not showing my love for the important people in my life.
My emotional, intellectual and spiritual fitness pillars were in big trouble!
In this episode:
> What went on and how it hurt my relationships, my clients and everyone else in my life.
> How I got there - running on empty and the critical moment it all hit me!
> The Warrior, Monk and Wizard: how we got reacquainted.
> The battles, the questions and the magic that matter.
> The hard questions and enlightening answers that made the difference for me.
> How my Wizard woke up - and what comes next.
I hope you'll join me for this very personal episode!
Evidence-based buns? Grass-fed Beaver Steaks? In today's episode, we dig in on the question "what is Evidence-based Strength & Conditioning?"
There's also a big announcement about the podcast!
With so many people offering so many really bad tips on strength, fitness & performance, it would be great if there was a way for a Fitness Pro to know their program will work for clients & athletes.
So we'll take a fun look at the 3 primary forms of evidence & discuss the value of each. Then, we'll drill down to a 3 step plan for implementing an Evidence-based Strength & Conditioning plan for your athletes & clients.
As always, we'll try to have some fun along the way!
A chat with Nate Musselman about a life spent in search of a vibe to call home. The ups and downs, the swells and breaks and carving a way to happiness. Finding a place that stokes your soul, feeds your passion and lets you pursue fitness in a way that keeps you in touch with all of it. Recorded live at Coasters Tap Room in Cocoa Beach.
Have you ever wondered how something as small, cute and seemingly harmless as chipmunks can thrive? What do they know that can help us?
With a nod to Steven Covey, I explore the 7 habits that seem to make the chipmunks who live in my neighborhood habitat so darn successful.
There are lessons to be learned from these adorable, cheek-stuffing burrow dwellers. Have a listen and check it out!
"What should I do on my off days?" is a question I get frequently.
Frequently, my answer is "go for a walk."
Here, I share a whole slew of reasons why. From cardiovascular health to mood and cognition and even some deeper, more spiritual reasons.
Why is it we love to be outdoors? Whether we're walking, running, swinging a kettlebell or just sitting on the deck, being outside has unique qualities that just make us feel, well, different.
Check out my thoughts on the greatness of outdoors!
A quick episode to introduce myself & the concept of Four Pillar Fitness.
As a strength, fitness or performance coach, have you ever wondered why that athlete or client who seems to be doing all the right things is just stuck?
As an athlete or fitness enthusiast, have you ever been doing all the right things & just been stuck anyway?
There's more to success in strength, fitness & performance than just sets, reps & meal prep!
There are 4 Pillar of Human Fitness & if we choose to ignore any of them, we may be doing so at the risk of our own success, or for coaches, the success of those who rely on us for guidance & support.
Have a listen! If you have questions, please let me know!
July 3, 2018
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