Attention To Detail

In today's episode, Julian sits down with basketball skills development and performance coach Basi Prokofyev to discuss all things basketball skill development.

TALKING POINTS:

• Basi's take on why both skills development and physical preparation are mutually exclusive.
• Basi's biggest influences as a skills and performance coach.
• The importance of training an athlete’s cognitive characteristics as well as their physical.
• Basi's approach to layering drills.
• Developing a need's analysis of your game.
  • Developing a game plan to improve your game.
  • Transferring skills to in-game action.
  • The role of your coaches and outsiders opinions on skill development.
• The importance of film study, especially during the COVID-19 pandemic.
  • What can you do if you don't have access to film?
  • The importance of film study for strength coaches.
•  Strategies for guys that lack that mental side of the game.
• Biggest misconception in the skills development realm.
• BIG QUESTION TIME!

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Julian Lo Casto
IG: https://www.instagram.com/julianlocasto/
Twitter: https://twitter.com/JulianLoCasto

Basi Prokofyev
IG: https://www.instagram.com/basi.pro/

In today’s episode, I’ll be welcoming Registered Dietician Tony Castillo, to discuss his take on hydration as we sift through some of the biggest myths in the nutrition space.

TALKING POINTS:

• How Tony got into the nutrition space.
• Where did the "#HydrateorDiedrate originate from?

MYTHS:

• EVERYONE NEEDS TO DRINK 8 GLASSES OF WATER/DAY
• DRINKING WATER FLUSHES TOXINS FROM YOUR BODY
• BOTTLED WATER CAN CAUSE TOOTH DECAY
• DRINKING WATER KEEPS YOUR SKIN MOIST
• DRINKING WATER HELPS YOU LOSE WEIGHT
• YELLOW URINE IS A SIGN OF DEHYDRATION
• IF YOU’RE THIRSTY, YOU’RE ALREADY DEHYDRATED
• YOU NEED SPORTS DRINKS, NOT WATER, TO FUNCTION AS A HIGH-LEVEL ATHLETE
• IT’S POSSIBLE TO DRINK TOO MUCH WATER
• YOU SHOULDN’T REUSE PLASTIC WATER BOTTLES
• How much water should we look to consume each day? What about during exercise/sports activity?
• What about sports drinks? Do they have a place, and when should we look to utilize them?
• What about athletes that need to make weight? What about wrestlers or elite bodybuilders that need to cut weight and use extreme methods to do so? Is there a safer approach to cutting water?

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Tony Castillo
Instagram:
https://www.instagram.com/coach_tonycastillo/?hl=en

Julian Lo Casto
Instagram:
https://www.instagram.com/julianlocasto/?hl=en
Twitter:
https://twitter.com/JulianLoCasto

Dietary Protein..it’s one of the most important topics when it comes to aesthetics, and more importantly, making some added improvements to it. However, there can be some myths and misconceptions surrounding it. 

In today's episode, Julian sits down with Certified Strength and Conditioning Specialists and Nutritionist, Danny Matranga, as they sift through some of the myths and misconceptions surrounding dietary protein intake and tips for preserving muscle mass, and maintaining athletic/ strength qualities during this pandemic.

TALKING POINTS:

Myths:

• More Protein= More Muscle
• Post workout is where protein ingestion should be prioritized
• Timing doesn’t matter
• Plant protein is equal to animal protein
• BCAA’s are the best intra-workout supplement 
• Excess protein turns to fat
• High-protein diets are bad for you, especially your kidneys
• Why is it important to get enough protein in our diets?
• How much do we need? 
  • What about women? Are there any tips for those struggling to get enough dietary protein within their nutrition plans? 
  • What about high-level athletes? Is there a difference in how much they should be ingesting?
• Valuable tips for maintaining muscle mass and athletic/ strength qualities during the pandemic. 
• Lightening Round Questions:
  • What are some things you wished you had known when you first started out in this profession?
  • What are you currently most curious about right now in the health/wellness/fitness industry?
  • What is something you failed at as a health/wellness professional, but learned from it?
  • Is there anything I should’ve asked, but didn’t?

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Danny Matranga
IG: https://www.instagram.com/danny.matranga/?hl=en
Twitter: https://twitter.com/coachdannym?lang=en
Podcast: https://podcasts.apple.com/us/podcast/dynamic-dialogue-with-danny-matranga/id1502403282

Julian Lo Casto
IG: https://www.instagram.com/julianlocasto/
Twitter: https://twitter.com/JulianLoCasto

In today's episode, Julian sits down with certified nutrition and performance coach Jumha Aburezeq aka "Stoopidfit" to sift through some of the biggest myths surround carbohydrates in the world of nutrition.

TALKING POINTS:

• Debunking the Myths:
  • Carbs make you fat/gain weight.
  • Fruit is inherently bad for you because it’s high in sugar and can lead to weight gain.
  • Carbs shouldn’t be eaten at night.
  • Carbs can cause inflammation
  • Low carb diets are the best way to lose weight.
  • The Glycemic Index is a good tool to determine if a particular carbohydrate food is healthy to consume in your diet.
  • All simple carbs are bad; all complex carbs are good.
• What are some of the benefits to including a wide variety of carbohydrates in your diet?
• What type of carbohydrates should we be consuming?
• How can we determine how much we should be taking in? What about a high level athlete? How much do they need in order to fuel their performance?

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Jumha Aburezeq:
IG:@stoopid.fit

Julian Lo Casto:
IG:@julianlocasto
Twitter: @JulianLoCasto

The Last Dance has touched our hearts as fans of the game, as well as those around the globe during this pandemic.

In today's episode, the guys recap the final episodes of the series and talk about some of the hottest topics that released AFTER the series finale.

TALKING POINTS:

• Quick Recap of Finale
  • Battles with Reggie Miller (Wanting to Retire MJ)
  • 1997 MVP Race (Malone fueled MJ’s playoff run)
  • Flu game was really food poisoning
  • Steve Kerr’s Story 
  • Ring #6 & The Dismantling of the Bulls Dynasty
• Final Thoughts on the series
• Hot Topics After the series
  • Scottie Pippen "Angry" with Michael after how he was portrayed
  • Horace Grant Rips “Snitch” Michael Jordan over the “Last Dance” Doc
  • Paul Pierce Not Listing Lebron In His Top 5

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IG:@julianlocasto
Twitter: @JulianLoCasto

In today's episode, Julian sits down with former NBL professional basketball player and strength and conditioning coach, Ben Anderson.

TALKING POINTS:

• Ben's unique story from the NBL to becoming "The Basketball Strength Guy"
• What ultimately led Ben down the path of becoming a strength and conditioning coach
• Glaring issues seen at the youth level
• Ben's big rocks and overarching philosophies when training his athletes
• Developing the young hooper and how Ben goes about programming over the course of months to years
• Ben's training non-negotiables
• The biggest challenges when training young athletes and how Ben creates buy-in
  • Ben's tips for young coaches looking to get buy-in with younger athletes
• Biggest mistakes seen when approaching training youth athletes
• BIG QUESTION!

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Ben Anderson
IG:@breakthroughsc

Julian Lo Casto
IG:@julianlocasto
Twitter: @JulianLoCasto

In today's episode, we continue our review of "The Last Dance" documentary. With the on-going pandemic sweeping the nation, the only thing keeping us sane is the weekly anticipation of this jam packed Jordan/Bulls documentary that aires every Sunday.

Your co-hosts are Julian Lo Casto (Former hooper/Head of Nutrition & Head S&C Coach at Challenger Strength), Nick Perry (Former hooper/Physical Therapy Student), and Joseph Lara (Sports Enthusiast/Analyst).

Tune in to the official "Inside The Locker Room" segment every Monday!

TALKING POINTS:

• MJ played for the playoffs
• Michael Jordan and James Jordan
• Michael Retires in 1993
• Jordan never turned it off
• The Year without Jordan
• Jordan created slights in his head to go after in game
• The Return
• 72-10!

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Julian Lo Casto
IG:@julianlocasto
Twitter: @JulianLoCasto

How can I continue to see progress with my aesthetic and performance goals during quarantine?

Nutrition!

Taking the time to be extra meticulous about your nutrition during these stressful times can almost be a second job. In today's episode, Julian will give you all a peak into how you can hack your nutritional programs during the pandemic. Most of all, give you actionable steps to improving today towards your goals.

TALKING POINTS:

• Mindset
  • Getting out of the “Dieting” mindset
• Goal Setting 
  • The art and science of goal setting 
• Basic Understanding of Metabolism
• Manage Stress Levels
• Change your environment
• Before you try any “Diet”, try these!!

Don't forget to follow on social media for more free content!

IG:@julianlocasto
Twitter:@JulianLoCasto

In today's episode, we continue our review of "The Last Dance" documentary. With the on-going pandemic that is sweeping the globe, the only thing keeping us sane is the weekly anticipation for this jam packed Jordan/ Bulls documentary that aires every Sunday.

You co-hosts are Julian Lo Casto (Former hooper/Head of Nutrition & S&C Coach at Challenger Strength), Nick Perry (Former hooper/ Physical Therapy Student), and Joseph Lara (Sports Enthusiast/Analyst).

Tune in to the official "Inside The Locker Room" segment every Monday!

TALKING POINTS:

• Key-take aways
  • MJ vs. Kobe
  • MJ, Clyde, and the Shrug
    • MJ being compared to Clyde Drexler
  • The Dream Team
    • Isaih Thomas beef
    • MJ taking over practice
  • Toni Kukoc Introduction- Jerry Krause calling him the future of the Bulls franchise
  • Jordan’s competition problem
    • The Jordan Rules Book
  • Jordan’s...Gambling problem?
  • The 3-peat
• Rapid Fire Debate topics:
  • Rank top pair of Nikes, Adidas, and Jordans
  • Top Kobe Moments of All Time- RIP MAMBA
  • Who wins Dream Team or Redeem Team?
  • After watching the documentary, where would you rank Charles Barkley all-time?

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IG:@julianlocasto
Twitter: @JulianLoCasto

With the on-going rise in the coronavirus pandemic, home workouts have become the new norm for everyone looking to achieve their aesthetic and performance goals. It could become frustrating for many that don't have access to equipment to create an effective program to meet their needs. Isometrics have become incredibly useful for a multitude of reasons.

In this episode, Julian dives deep into what makes them effective, why they are so important to your goals, and more importantly, how you should be using them to create a program that'll keep you on pace towards your goals.

TALKING POINTS:

• What are they?
• Why Isometrics?
• Potential benefits of training in a lengthened range of motion.
• Now isometrics fall under two categories:
  • Overcoming and Yielding Isometrics
    • Differences
      • Uses
      • Load
• How can we use isometrics in programming?
  • Advanced programming considerations
    • Absolute strength
      • Quasi-Isometrics
    • Explosive Strength
      • Ballistic (Explosive) Isometrics
• How can we progress?
• Injury prevention/Rehab
• Time and Place within Programming

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IG: @julianlocasto
Twitter: @JulianLoCasto