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So in past episodes (episodes 13-16) I’ve really hit you with some BIG evidence to support VERY specific stretching and strengthening techniques.  Specifically static and dynamic stretching, full body strengthening, post-partum core strengthening, and hypertrophy.  
As I walk you through my workout routine, I’ll repeat the most CRITICAL points most supported in the literature for you to consider as you workout.   Let’s walk you through what I do in my weightlifting routine from start to finish so we can apply some of these techniques in real time in consecutive order, hopefully helping you to organize the information as it comes to you, HERE WE GO!
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17. A Day In My (Current) Life at The Gym From Start To Finish

I’ll teach you how exercise can be safe and simple while blocking out the noise.  On this show, morning routines, posture, joint health, and life longevity are all topics we’ll break down for you into digestible bits of information to quickly implement in your day to day life.

Education

Training

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Higher Education

K-12

Educational Technology

Science

Health & Fitness

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The majority of the world has a weak core.  And I don’t think it’s from a lack of trying, I just think it’s from a lack of education.  Most of you would be guessing if I asked you to give me 4 exercises that target deep core strength.   A certain level of deep core strength is required to perform higher level core exercises.  When you think of deep core strength, you’re probably thinking of crunches, leg lifts, sit ups, and Russian twists, am I right?  These core exercises are actually higher level core exercises.  You need to master the basics first in order to perform these high level core exercises correctly with the proper techniques so that you avoid any harmful stress placed on your spine, hips, and pelvis (think - pelvic floor).  

34. Transform Your Core Strength Without Doing Situps Or Crunches

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In today’s episode, I’ll be walking you through the steps so you can make your own self squat assessment.  And based on what you see, you’ll be able to identify whether you potentially have stiff ankles or weak glutes.  Determining what your limitations are will be your first step towards being able to squat like a pro!
As a quick disclaimer, the information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.
References:
Is It Safe To Squat Deep?
Deep Squats & Knee Health: A Scientific Review
Overhead Squat Assessment
 
 

33. Proper Squat Form & Why Deep Squats Are Not Always Harmful To Your Knees

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This fitness test is called the sitting-rising test. You can measure your combined flexibility and overall strength by how high you score on this test. The aim of test is to stand up from the ground without using your hands, elbows or knees to stand. This test is used to measure not only how well you function within their daily life but it can also be used to measure your life expectancy if you are between the ages of 50 and 80 years old.
 
According to a study in the European Journal of Preventive Cardiology, if you are able to get up off the ground without the help of a knee or a hand, your life expectancy is higher than those who require help to stand up. This is an assessment tool that’s safe and easy to use. And it provides you with a baseline measure of your overall musculoskeletal health which is essentially a score of your overall flexibility, strength and functional performance.
Sitting-Rising Test Video
European Journal of Preventive Cardiology Article 
Disclaimer: The information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your health, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.   

32. This ONE Fitness Test May Tell You Something About Your Future

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Does cardio makes you sweat and burns calories?  Yes, of course.  But my point to make here today is your participation in a daily or weekly cardio routine for months and months, years and years will have a tremendous impact on your cardiovascular strength. What is cardiovascular strength?  Cardio means heart.  And vascular is a definition for arteries and veins.
 
Your heart beats on average, 100,000 times per day.  Your heart is a muscle.  It contracts and relaxes just like any other muscle in your body.  To pump blood through your arteries and veins from your chest all the way to the tips of your fingers and toes, your heart has to do some tough work!
 
Disclaimer: The information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your heart health, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.   

31. What Your Doctor Hasn't Told You About Cardio Exercise & Heart Health

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I thought it was appropriate to talk about packing for vacation given that I recently took a family vacation and packed for the 4 of us.  If you know me, you know I run a tight ship when it comes to packing.  I've got skills when it comes to organization.  In today's episode, I'll be sharing the system I use to help you pack efficiently and so that once you get to paradise, you know exactly where your face wash is because you packed with strategy!

17. A Day In My (Current) Life at The Gym From Start To Finish

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