Think Fitness Life
By Matt Gluckman & Eric Menchi
Think Fitness LifeOct 22, 2020
#119 - Top 5 'Rules' of Training
We've summed up the top 5 rules to think about for your training or just improving your mind/body in general.
- If it doesn’t challenge you it won’t change you
- Your training is only as good as your nutrition and recovery allows it to be (you can’t outwork a bad diet or outwork the demons)
- The mind is a terrible master, but a better servant. (You’ll never stop the waves, but you can learn to surf.)
- The best health practices are proactive vs reactive (you won’t find time, you make time)
- It never gets easier, you just get better
References from the episode:
https://www.healthsystemtracker.org/chart-collection/health-spending-u-s-compare-countries-2/
https://www.talktomira.com/post/how-much-a-colonoscopy-costs
https://www.nber.org/digest/oct98/economic-benefit-heart-attack-treatments-outweigh-cost
#118 - Live Your Fullest Everday with Chris Manderino
Chris runs LyfeFuel, an elevated approach to nutrition, centered around plant-based whole foods. They make it their mission to source responsibly and sustainably to make sure they are providing the best quality nutrients possible as well as protect the environment. They have 2 main supplement recipes; an ESSENTIAL shake and a RECOVERY shake, and yet he talks about the importance of transitioning to whole foods.
In this episode we discuss:
- Getting back to basics: fueling your body with real whole foods for longevity & performance
- Deconstructing dietary dogma & the personalization of wellness
- Triage Theory and the Importance of micronutrients
- Why its so crucial for people to fuel their body with real foods
- Eating locally and voting with your dollar
If you're interested in checking out their products visit www.LYFEfuel.com and use code THINKFITNESSLIFE10 at checkout for a 10% discount. (Thank you Chris!)
Live Your Fullest Everday
#117 - Squat and Joint Health
In this episode Eric and Matt nerd out about the importance of specific joint mobility (ankle and knee) and how it relates to the squat as well as how the squat should be approached to maintain healthy joints. The squat is a staple exercise for the human body and is extremely beneficial in weight loss, strength building, muscle growth and improving performance.
To read more about mobility and stability check our blogpost by Eric Menchi
To learn more about the Arthur Squat method mentioned in the episode checkout this video by Mike Arthur
For a 5 minute routine to help with ankle mobility mentioned in the episode checkout this video by Tom Merrick
#116 - Shifting Gears with Adam Hill
Too many people believe Ironman triathlons exist for the athletic gods walking among us. That’s what Adam Hill believed when he was 50 pounds overweight and suffering from alcoholism. Five years later, Adam has competed at the Ironman World Championships, been featured in Quest For Kona, and put the bottle down for good.
Adam Hill is an elite amateur triathlete with multiple podium finishes and has earned the distinctions of USA Triathlon All-American and Ironman All World Athlete. He was featured in the NBC Sports series Ironman: Quest for Kona (2017), which chronicled his successful attempt to qualify for the Ironman World Championship.
Today, Adam is a business executive, coach, speaker, and author. Through his triathlon platform, Extra Life Fitness, he provides coaching, guidance, and resources to triathletes of all levels. You’ll often find him speaking about personal transformation and overcoming anxiety at company events, on podcasts, and in other media.
For more information on Adam visit extralifefitness.com
#115 - Alcohol and Exercise
How does alcohol effect performance? How does alcohol effect your progress? Listen to find out.
Want to learn more?
Checkout our Blog Post on Alcohol and Exercise
Sign up for our newsletter here
Interested in more hands on assistance? Schedule a Consultation
#114 - The Gut-Brain, CNS & Trauma with Physical Therapist Dr. Seth Oberst
Seth Oberst is a Doctor of Physical Therapy who uses somatic sensory techniques to help people overcome trauma. He has a practice located in Atlanta Georgia, as well as works remotely with a lot of people, including myself. He's worked with a wide array of athletes, individuals with auto-immune disorders and people who've experienced physical trauma. We begin by discussing stress and the gut-brain connection. Then we discuss how trauma can affect the nervous system and how being wired for survival can lead us into chronic pain. Lastly we talk about possible solutions and some of the therapies he has introduced in our work together to help me with my Ulcerative Colitis.
To learn more about Seth and his practice visit https://sethoberst.com/
#113 - Pain leads to Performance with Dr. Kevin Stone
Kevin R. Stone, MD, is an orthopedic surgeon at The Stone Clinic and Chairman of the Stone Research Foundation. Trained at Harvard University in both internal medicine and orthopedic surgery and at Stanford University in general surgery, he is a world-renowned expert in biological joint replacement. Dr. Stone has most notably served the US Ski Team, the US Pro Ski Tour, the US Olympic Festival, and the US Olympic Training Center. His innovative work in the orthopedic arena has led to multiple awards, publications, and grants and has resulted in approximately fifty issued US patents. He has a new book being released this month; Play Forever all about how you can keep your body healthy so you can do what you love for all your days.
Topics covered;
- Re-growing techniques for meniscus
- Using Stem Cells, PRP & Birth tissue to repair cells
- Good and bad Pain
- Pain as an opportunity for growth before damage
- Training pre and post surgery
To learn more about Dr. Stone and his new book Play Forever visit his website found here.
Our mission is to contribute to a healthier, happier society. If there is content you'd like to hear more about feel free to write us at ThinkFitnesslife@gmail.com.
If you're looking for more individualized Support schedule a free consultation call at www.calendly.com/thinkfitnesslife
#112 - Warm-up with 3 Key Steps
Putting all your effort into the WORK of a training session becomes most effective when your body is primed and ready. You should never go into a training session "cold," for many reasons. Your body can be overly active in certain areas, it can be inactive in other areas, your circulation is slower, your core temperature is lowered and your blood vessels aren't dilated enough to keep up with demand. Not only are you not getting the most out of your time, but you could risk serious injury that could keep you from exercises even longer.
We break down and discuss the 3 factors to a successful warm-up.
1. Mobility
2. Activation
3. Core Temperature and circulation.
Our mission is to contribute to a healthier, happier society. If there is content you'd like to hear more about feel free to write us at ThinkFitnesslife@gmail.com.
If you're looking for more individualized Support schedule a free consultation call at www.calendly.com/thinkfitnesslife
#111 - Are you pushing yourself enough?
It's a common problem we as coaches face as well. Often times with clients go out on their own this question comes up. So we compiled a blog post and a podcast to help address this sticking point.
A good program will have a structure to allow you to adapt and see progress. But the program is only as good as it is used. There are some basic tenants we can look for in our program if we're struggling with pushing ourselves enough.
- Workout design
- % based lifting
- Test-in to your program and determine working %
- Double progression method
- Identifying Trauma from previous injuries holding you back mentally
You can read the blog here!
If you found this podcast useful or have any additional questions we would love to hear from you. Email us at Thinkfitnesslife@gmail.com
#110 - Mindset; Drives & Triggers
A lot of people spin their wheels by experiencing the same roadblocks that shut down performance and continued effort. The first step is owning your own triggers, discovering your passions and what drives you. Then it's about being on the right path to unlock your potential. See anyone can google the best program for a specific goal. What matters is how the program is administered; progression/regression. In order for a coach to deliver the best results on a program they need to understand their client or athlete.
In this episode we discuss the importance of mindset to keep consistent effort to yield consistent results. If you're a client or athlete, then it's important you have a coach who will listen to you, who will be your advocate, who will know how to push you past your limiting beliefs and behaviors. What sets apart people who are successful and not, is being the master of their mind to perform at their best when it matters most. This is done by knowing yourself and conveying it to your coach so you can both be on the same page for appropriate training.
Understanding strengths, weaknesses, goals and ambitions are a start. But to continue to be effective you need to know what drives you in the toughest moments, what triggers wreck you to your core. What is going to make you dig in and push harder towards that goal, and what is going to completely set you back and let that boulder roll back down the hill that you worked so hard to push up.
If you're ready to be on the path to performing your best or just want feedback about your current program, book a call with one of our Coaches today.
www.calendly.com/thinkfitnesslife
#109 - Am I wasting time on exercise machines?
In short, yes, they are a waste of time but they are easy to comprehend and thus people resort to them. (We're talking about those big exercise machines that look like they could be in a scrap yard, you load weight onto or use a pin to select a number from a weight stack. - Cable machines and cardio equipment are a different story.) But easy doesn't always mean helpful. You're in the gym for one reason or another and I am assuming you're trying to invest your time in a way that it delivers returns in the future for you.
Machines are an easy way to get resistance training on a muscle without risking damage, for the most part. If you're rehabilitating from an injury or surgery they will carefully allow targeting of a muscle or joint for strengthening without straining. However you are also missing out on crucial strengthening of secondary muscles involved as well as associated ligaments and tendons through a more "functional" exercise.
The reason you want to be using dumbbells and barbells over machines is to get all systems on-board working together. Other reasons include:
- Machines have a very limited purpose
- Functional movements promote adaptations
- Barbells and dumbbells improve cognitive function
- There is a lack of translating over from machine to real-life movements, ex. leg press vs squat
- Machines don't stimulate vestibular or use all planes of motion
To read more checkout our blog on Driving Adaptations in the Human Body
#108 - Top 2 Roadblocks holding Working Professionals back
Simple solutions include scheduling, planning ahead, having back-up plans prepared. Read more about the serious dangers to stress and failing to make time for your health of at the link below.
www.businessinsider.com/bankers-20s-and-30s-heart-attacks-2018-7
#107 - Science and Marketing (Assess Quality in 3 steps)
The goal for the episode is to help people be a better critical thinker. Help sort out data, look at both sides and infer your own opinions.
We give examples of quality scientific research resources; Pubmed, Research Gate, Google scholar are the big 3.
We discuss the following;
- Correlation vs causation
- Start with 1930 to 1950’s; Cigarettes advised; https://rarehistoricalphotos.com/doctors-smoking-cigarette-1930-1950/
- Metabolism; https://www.nytimes.com/2021/08/12/health/metabolism-weight-aging.html
- Aging and caloric restriction; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514430/
- How-to do a quick analysis of a research article in 3 main categories
1. Data (sample size and strength of findings)
- Empirical vs analytical (meta study vs 1 study)
- Epidemiological study vs not
2. Funding (ex. Game changers - James Cameron backed by Pea Protein)
3. Confounding variables - limits to research, what future research needs to confirm findings before facts
For more training resources including blogs and videos, visit www.Thinkfitnesslife.com
#106 - Hurdles to Overcome with Online Training
As we continue to refine our own approach we highlighted some of the shortcomings to Personal Training Virtually.
Examples: See details to correct form, Showcase details to correct form, Feel the energy of the workout, Spotting, Setup and breakdown of equipment to save time, Teaching a new progression/regression
#105 - Improving Performance with James Cerbie
#104 - Live Recorded Q+A with 2 Trainers
We cover common real life roadblocks that can prevent people from properly training. We discuss nutrition, muscle groups, protein shakes and more.
Later in the episode with do a deep dive into the SPLIT SQUAT, how it should be used and why its so important.
If you're looking for more personalized assistance, schedule a free call today.
www.calendly.com/thinkfitnesslife
#103 - Breathing Patterns & Efficiency
Weekly workout: Spend 10-15 minutes warming up. 8x5 of deadlift and flat press. Rest 60-70s per set. Last set is for reps.
Food for thought: “Sometimes the most important thing in a whole day is the rest we take between two deep breaths” -Etty Hillesum
#102 - Perform Better with Mike Potenza
-We talked about Testosterone levels, blood testing and ensuring sleep in his athletes.
-He has all his athletes use Aura Rings and Blublox glasses and binaural beats to help them get the benefits from REM sleep.
#101 - How Participation Trophies can Kill Work Ethic
Workout of the week:
Sprinters lunge 3x6/s x60s
Barbell Front squat 5x5
Chest supported reciprocating row 3x8/s
SLRDL foot on wall 3x10/s
SA front rack carry 3x30 yds/s
#99 - The Fitness Entrepreneur with Sean Garner
Food for thought: "Knowledge without application is meaningless"
#97 - Why & How Nutrition is Holding you Back
Weekly Workout:
A1. Split Squat 5x5. A2. DB Bench Press 5x5
B1. DB RDL 3x8. B2. Chin Up/ Pull downs 3x8
c1. Tricep Pressdown 3x10. c2. lateral raise 3x12
END: MB Slams 5 sets of 8. 40-60s in between
Food for thought: When the preferable is not available, the available becomes preferable.
#96 - How Comfort can Kill Progress
Weekly workout: Row/run/bike 60s 70-80% then rest 30s repeat 12 times then YLTW 3x15
Quote of the day: "Ease is a greater threat to progress than hardships" - Denzel Washington
#95 - Exercising in Groups with Justin Riddick
He is the co-owner of Riddick Fitness and Noshwell Nutrition located out of Tampa Florida. He is also apart of our ThinkFitnessLife training team.
To learn more about taking the next steps visit www.thinkfitnesslife.com/star
#94 - Art of Coaching Documentary Recap with Eric Menchi
Ready to take your next step? Join our community on Facebook and start making strides towards the best version of yourself
#93 - Why New Years Resolutions Fail
Key takeaways: Sustainability and consistency, finding your why, adjusting your goals, dynamic routine including fun and play.
#92 - Training through the Holidays & Prepping for the New Year
Weekly Workout: Squats, pushups, front plank, alternating reverse lunge, side planks
Food for thought: The arrogance of success is to think that what you did yesterday will be sufficient for tomorrow
#91 - Review of "The Social Dilemma" Documentary
We decided to do a review on this trending topic because the underlying message is right in line with our basic principle; think for yourself.
The documentary can be found on Netflix.
#90 - Recovery Modalities, do's and don'ts
Food for thought: Freedom is not procured by a full enjoyment of what is desired but by controlling the desire. - Epictetus.
#89 - Framework Matrix based on Different Goals
Food for thought: "Waste no more time arguing about what a good man should be. Be one." - Marcus Aurelius
Mapping out priorities for different goals; athlete, weight loss, muscle growth, strength in reference to volume, intensity, frequency, nutrition, sleep and stress.
dailystoic.com/daily-stoic-sundays-10-of-the-most-stoic-moments-in-history/
#88 - Reflecting on our Fitness Journeys, Successes, Failures and Emotional Health
#87 - General Prep Program, Accountability & Common Problem Foods
Weekly workout: 10 x 80% run for 10s - improve stride. Glute ham fallouts 3x10 or 30 reps. Depth jumps, 1x20 hamstring curls
Food for thought: If you are depressed you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the present. - Lao Tzu
#86 - Yoga with Maggie Kuepper
This week we interviewed Maggie Kuepper, our Yoga Instructor here at ThinkFitnessLife. She is a wonderful teacher and it was great to interview her to let her personality shine. She has some free yoga videos on her Youtube channel @Mountain Yoga
Weekly Workout: 4x:KB deadlift x 6 superset KB swings x 10, Pushups x6 superset SL deadlift x6 reps, 2x 15 tricep pushdowns
#85 - Bi-lateral vs Uni-lateral, Conditioning & Eating on the Go
Food for thought: If you fail to plan you plan to fail.
Bi-lateral vs uni-lateral; when and how to apply both.
Conditioning; work capacity, training effect, floor and ceilings
Eating on the go; everything other than buying whole foods and preparing yourself. Buying in a store, restaurant, gas station. Sourcing.
#84 - Massage Therapy & Physical Health with Alyse Mueller
Food for thought: “Friendship is unnecessary, like philosophy, like art, it has no survival value, but it gives value to survival” like C.S. Lewis
#83 - Adapting through the Fitness Industry with Mike Rosas
Weekly Workout: 20 reps to 1 rep of Squats, Inverted Rows, Situps, Pushups. At the end you will have done 210 reps of everything. 840
Food for thought: Enjoy the little things in life, for one day you may look back and realize they were the big things.
#82 - Strive for More with Jenn Canniff
#81 - Scientific Data Turnaround, Master Your Mind/Body, & Eat for Performance
Food for thought: You don't rise to the occasion you fall to your highest level of preparation.
Suggested Reading: Zen Mind, Beginners Mind by Shunryu Suzuki. Can't Hurt Me by David Goggins.
Tips for eating for best performance.
Article referenced:
www.forbes.com/sites/startswithabang/2017/11/22/scientific-proof-is-a-myth/#1ff5030e2fb1
#80 - The Z-axis, Weight Training & Fasting
#79 - Regeneration, Stability vs Hypermobility & Body Composition
Food for thought: "The best thing about the future is it comes one day at a time." -Abe Lincoln
Topics: Body renews itself, 100 billion new red cells born every day, 600 thousand particles of skin leave your body every hour. New stomach lining every 5 days. New Liver every 6 weeks. Stability in joints. Average body fat percentages
#78 - Let's Talk Failing, Bench (Shoulder) Mobility & Fasting
Food for thought: Winning isn’t everything, but the will to win is everything - Vince Lombardi
Topics include: Failing is success in progress. Bench mobility requires good shoulder mobility, smaller muscles to keep the scapula in place so the larger muscles can do the work. Dr. Jason Fung, "Complete guide to fasting". Best way to heal leaky gut. Stem cells
#77 - Energy Systems, Deadlift Mobility & Digestion
#76 - Core (abdominal), Squat Mobility & Low-FODMAP Diets
Food for Thought: The Secret to your Success is in your Daily routine. (John C Maxwell)
Topics include: Anti rotation paloff press, pelvic flooring, adductors, proprioception and breathing. Ankle, knees and hips, Arthur squat method. Diet based on fermentable foods to avoid, inflammation in the gut, enzyme and co-enzyme and the mucosal wall
#75 - Let's talk Redlining, Thoracic Mobility & Calories
#74 - Let's talk Mental Bandwidth, Hip Mobility & The Food Pyramid
Check www.thinkfitnesslife.com with more podcasts and blogs. We now have an online platform for our clients to stay organized with workouts and hold them accountable. We are also offering free assessments because sometimes all we need is a little more info.
#73 - Routine Monotony, Ankle Mobility & Elimination Diets
Check www.thinkfitnesslife.com with more podcasts and blogs. We now have an online platform for our clients to stay organized with workouts and hold them accountable. We are also offering free assessments because sometimes all we need is a little more info.
#72 - Scientific Research, Pelvic Flooring, Big Batch Meal Preparation
Check www.ThinkFitnessLife.com with more podcasts and blogs. We now have an online platform for our clients to stay organized with workouts and hold them accountable. We are also offering free assessments because sometimes all we need is a little more info.
#71 - Maintaining Your Health in Hard Times
We were planning on launching our third season before we had to ADJUST and switch up our game plan. (see what i did there)
We talk about working out on the go (or stuck at home), equipment to buy, for beginners to experts. Then we talk about how to adjust your diet when a wrench gets thrown in your routine.
Checkout www.ThinkFitnessLife.com for our content library and find our how to setup a consultation with Eric or I.
#70 - Grocery Shopping
Follow us on Itunes and Share this episode with anyone that may find it useful. Please take the time to complete the survey below.
Thanks!
forms.gle/Fr1tw2zCMDH2uDox9
#69 - Recover the Right way
Follow us on Itunes and Share this episode with anyone that may find it useful. Please take the time to complete the survey below.
Thanks!
forms.gle/Fr1tw2zCMDH2uDox9
#68 - Exercise Tips & Tricks
Follow us on Itunes and Share this episode with anyone that may find it useful. Please take the time to complete the survey below.
Thanks!
forms.gle/Fr1tw2zCMDH2uDox9