On this episode of BPR, Derrick outlines EXACTLY what he would do if he was starting from scratch. The discussion is divided into four theoretical goals:

1. Weight Loss - what he would do to start losing weight
2. Muscle gain - how he would prioritize and achieve muscle growth
3. General fitness - striving to look better naked, feel great, and live longer
4. Performance - pursuing athletic prowess

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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

On this episode of BPR, Derrick outlines the top 5 most overrated exercise based on our 15 years of collective experience across various fitness arenas, including D1 strength and conditioning, corporate wellness, CrossFit, and personal training.

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The Top 5 MOST Overrated Exercises:

1. Banded Pull-up
2. Push-ups on Knees
3. Bench Dip
4. Sumo Deadlift
5. Long Distance Running

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If you're interested in 1:1 fitness and nutrition coaching, be sure to get your name on the waitlist TODAY.

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If you're located in the greater DuBois area and you're interested in personal training, our waitlist is open.

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If you missed out on the first round of our Spring Collection, now is your chance to get your hands on the latest BP apparel.

On this episode of BPR, Derrick outlines the origins of the Ballistic Performance method. In other words, why we're obsessed with interval-based resistance training and conditioning.

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You're going to want to grab a notebook and pen (or open the notes app on your phone) because this episode is loaded with nuggets that will help you move forward on your fitness journey.

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If you haven't ordered any apparel from the Spring Collection, there's still time and you can find it HERE.

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If you're looking for 1:1 nutrition and fitness coaching, or if you're a local and want to work with us in person, get your name on the waitlist TODAY.

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➡️ Online waitlist

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➡️ In-person waitlist

On this episode of BPR, Derrick sits down with Jordan Syatt to discuss all things fitness, nutrition, hard work, and the power of simplicity.

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Jordan is the founder of Syatt Fitness, and he's amassed over 17 years of experience in the industry. His mission is to give you the knowledge and confidence to incorporate the best possible training and nutrition into your lifestyle. In other words, he’s going to help you eat healthier, train smarter, and live longer.

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Over the last 17 years, Jordan has cultivated a wealth of knowledge and experience including:

• Internships at Westside Barbell and Cressy Performance
• Working as Gary Vaynerchuk’s full-time personal training for three years
• Helping thousands of people across the globe achieve their health and fitness goals.

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If you want to learn more about Jordan, follow along with his content, or even join his Inner Circle, you can find him on Instagram, at his website, or by Googling his name, Jordan Syatt.

On this episode of BPR, Derrick outlines exactly how much weight you need to be moving in the gym to see results.

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Traditionally, coaches and trainers utilized percentages to prescribe load, and the percentages are based on your one-repetition maximum (1RM). Here's the problem: even though the percentages work, they're not practical for 95% of the population.

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How many of you know your 1RM Back Squat, let alone isolation exercises like Leg Extensions and Biceps Curls?

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So, what's a more realistic and approachable way of gauging your intensity when resistance training?

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Reps in Reserve (RIR).

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What is RIR? What's the ideal RIR for muscle growth? How do you utilize it in resistance training?

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We answer all these questions and more in this episode.

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On a completely separate note, at the top of the episode, Derrick mentions a few opportunities that may interest you:

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EVOLVE - it's the final day to register for your 90-day group coaching program

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Apparel - the spring collection is still available (long sleeve, t-shirt, and cropped tank)

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7-day FREE Trial - choose from one of our three fitness tracks, get access to the app, and try out the interval-based workouts for a week

On this episode of BPR, Derrick sits down to outline why you need to beware of Summer Shreds (i.e. every fitness challenge that's being promoted on Instagram this time of year).

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If you've ever completed a Summer Shred, you likely experienced, maybe even crazy results. Unfortunately, those results probably didn't last too long. In fact, you may have ended up worse off than when you started the program.

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You're NOT alone. There are thousands of people whom share that experience.

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So, why does that happen and what's the solution? How do you lose the weight, keep it off, and have confidence taking your clothes off at the beach (and in the bedroom)?

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We answer all of those questions and more.

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A couple friendly reminders:

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1) Spring Apparel is still available, visit the Ballistic Performance store to get your gear TODAY.

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2) EVOLVE, our 90-day group coaching program, is open for registration. The next EVOLUTION begins on May 2nd. Learn more and apply TODAY.

On this episode of BPR, we sit down with Laura Gordey, the founder of Plus One Physical Therapy. Laura is a physical therapist specializing in incontinence, pregnancy care, labor prep, postpartum recovery, fitness, and pain-free sexual satisfaction.

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If you're pregnant, trying to become pregnant, postpartum, struggling with incontinence, or experiencing pain with sex, it's never too late (or too early) to see a Pelvic Floor Physical Therapist. If you don't have a pelvic floor specialist in your area, Laura has three online programs: The Bladder Project, The Pregnancy Project, and The Postpartum Project, which can help you resolve your pelvic floor issues.

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***Use code "BALLISTIC" for a discount on the program that best suits your needs***

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If you want to find out more about Laura, Plus One Physical Therapy, or any of her online programs, check her out on Instagram, visit her website, or even sign up for The Pelvic Project.

On this episode of BPR, Derrick explains why repeatedly doing the same type of cardio hinders your ability to feel and look better both inside and outside of the gym.

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The body has three energy systems, and the intensity, duration, and work-to-rest ratios of your workouts determine which energy system will be targeted in that particular session. So, if you're doing the same 20-30-minute stint of the elliptical every day, or you're crushing yourself with high-intensity fitness Monday through Friday, you're only developing one of the three energy systems.

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So, how can you "cardio smarter"?

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Tune-in and find out 🎧

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If after listening to the episode, you find yourself thinking, "Damn. That sounds pretty legit. I think I want to try that," click HERE for a 7-day FREE trial of the MOVE program.

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On a completely different note, If you skipped the intro, you missed some exciting announcements:

1. The Ballistic Performance Starter Pack is LIVE! The Starter Pack is a simple and sustainable way to eat combined with 30-minute workouts that you can complete with only 2-3 pairs of dumbbells. If you're constantly on the go, struggling to balance fitness and nutrition with your hectic schedule, or just starting your fitness journey, this is the program for you. The best part is that it's 100% FREE.
2. Our NEW APPAREL is here! Check out the Spring 2022 Collection at our store.

On this episode of BPR, Derrick sits down to answer the question of whether or not it's possible to get stronger without getting bigger or "bulky."

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This episode was inspired by a recent conversation with one of our clients, and in that conversation, we realized that we've never discussed this topic across any of our platforms. So, here it is - an in-depth look at the differences between strength and hypertrophy without getting too "sciency."

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On a completely different note, Ash and I are accepting NEW personal training clients. So, if you're in the DuBois area and looking to take back control of your health and fitness, follow the link to schedule your FREE consult today.

On this episode of BPR, Derrick shares our unique belief in fitness, explains the concepts of interval training, tempo, and RPE, and outlines why those concepts are essential in creating fitness programs that move you toward your goal goals.

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If you're in the DuBois area or know someone who is and you're interested in personal training, we ONLY have four spots remaining. Please send us a DM on Instagram, or schedule your FREE consult today.