Ballistic Performance Radio

On this episode of BPR, we sit down with special guest, Jillian Smith.

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Jillian is a Registered Dietitian who specializes in gut health and works under the lenses of functional medicine. In other words, her aim is to get to the root-cause of her client's symptoms, imbalances, etc.

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Additionally, Jillian is the lead dietitian at The Gut Fix and the sister company, Gut Personal.

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We've worked with both of these companies, and we HIGHLY recommend reaching out if you're experiencing gut issues. That said, we understand that not everyone is ready to hire a dietitian, which is EXACTLY why Gut Personal could be your ideal starting point.

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Head over to Gut Personal, take the quiz, and Use code "GUTITOUT" for 10% off your order.

On this episode of BPR, Derrick outlines the importance of tempo and why we believe it should be prescribed for nearly every exercise.

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Here are few of the questions Derrick covers in the conversation:

• What is tempo?
• Why does tempo matter?
• What's the ideal tempo?
• Does tempo change based on your goal(s)?

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If you’re interested in experience tempo training, and more specifically, how we’ve combined tempo training and interval training to create potentially the most efficient and effective program across the industry, click HERE for a 7-day FREE trial to our BUILD, MOVE, or PERFORM program.

On this episode of BPR, Derrick outlines our must-have kitchen appliances.

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He covers everything from the basics like a solid butcher's block (or knife set) and sheet pans to more “high-end” appliances like Ninja Foodies.

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These appliances may not be essential, but they save you some serious time and are well worth the investment.

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Here's our list:

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1. Sheet Pan
2. Butcher's Block
3. Frying Pan
4. Ninja Air Fryer
5. Full Start Vegetable Chopper
6. Instant Pot
7. Zulay Handheld Frother
8. Ninja Mega Kitchen System Blender

On this episode of BPR, Derrick answers the age-old question:

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Is pre-workout bad for you?

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In order to answer that question, we need to know a few things:

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1. What is pre-workout?
2. What are the primary ingredients of pre-workout?
3. What physiological responses do the ingredients induce?
4. Are those responses necessary to have a great workout?

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Spoiler Alert: pre-workout is not inherently bad for you.

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That said, there are some brands that are better than others. Here are our recommendations:

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• 1st Phorm Project 1 or Megawatt
• Legion Pulse
• Optimum Nutrition Platinum Pre-workout
• Purchase the individual ingredients and take together (Caffeine, beta alanine, creatine)

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In full transparency, we are affiliated with 1st Phorm, so if you’re interested in trying Megawatt or Project 1, click the links above.

On this episode of BPR, we outline how to determine whether or not you're eating enough food.

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In this conversation, we cover a variety of factors, including under-reporting calories, metabolic adaptation, maintenance calories, BMR, and TDEE.

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Grab a pen and paper or open the notes app on your phone - you will NOT want to miss any of the nuggets we drop in this episode.

On this episode of BPR, Ash and I outline the most efficient and effective strategies for habit development. In other words, how you can implement new behaviors, stay consistent in those behaviors, and ultimately create new habits.

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If you're short on time, here's a quick overview:

• Make it a non-negotiable
• Start small
• Habit Stacking

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If you enjoy what you hear on this channel, please leave us a 5-start rating and review. That's how we reach more people and change more lives through this platform 🙏🏻

On this episode of BPR, Ash and I outline the four phases of nutrition:

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1 - Deficit

2 - Reverse Diet

3 - Maintenance

4 - Surplus

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We cover all the details for each phase, including definitions, durations, and what to expect.

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Grab a pen and notebook, or open up the notes app on your phone, and enjoy the episode!

On this episode of BPR, Ash and I outline various levels of leanness and the associated "costs."

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In other words, what does it take to walk around at 6% body fat for men (or 12% for women)? Is it healthy to have that low of body fat? Is it worth it? Are there more ideal ranges of body fat that promote greater health and quality of life?

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We answer all those questions and more throughout this conversation. So, sit back, relax, and enjoy the episode.

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If you're interested in learning more about what we do, or even working with us 1:1, get your name on the waitlist today to have first dibs as spots become available.

On this episode of BPR, Derrick outlines what we believe to be the top 10 most underrated exercises.

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This list is based on our knowledge and experience - it is NOT the end-all, be-all list. If you ask 100 different coaches/trainers, you'll get 100 different answers.

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That said, our top 10 most underrated exercises are...

1. Walking
2. Sprinting
3. Sled Pushes/Drags
4. Push-ups
5. Inverted Rows
6. Step-ups
7. Nordic Hamstring Curls
8. ATG Split Squat
9. Hollow Holds/Rocks
10. Single-arm Farmer Carries

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Tune-in to find out why these exercises made the cut.

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On a completely separate note, if you're interested in purchasing new Ballistic Performance swag, check out the BP Store today.

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If you want first dibs as spots become available for 1:1 nutrition and fitness coaching, get you name on the waitlist ASAP.

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If you're in the DuBois area and you're interested in personal training, we've also opened that waitlist.

On this episode of BPR, Derrick outlines the top 5 most overrated supplements. This discussion was spurred by hundreds of conversations over the last 10 years in which the same questions popped up again and again, and again.

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"What are your thoughts on pre-workout?"

"What about far burners?"

"What are the best BCAAs?"

"Should I be taking those green powders?"

"What's the deal with multivitamins?"

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Hopefully, this episode provides the insight and context you need to cut out the supplements and start saving your hard-earned money.

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On a separate note, at the beginning of the episode, Derrick mentions that we're relaunching the Spring Apparel Collection and still accepting folks on our 1:1 waitlists. You can find everything you need to know about all of that at the following links:

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Spring Apparel

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Personal Training Waitlist

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1:1 Online/Remote Coaching Waitlist