In this conversation, the Coach Nick and Coach Amanda are joined by Leah Avery and Winnie Lizardo to discuss various topics related to physical therapy and recovery for Part 4 of the Need or Nah Series. They cover the effectiveness of recovery tools such as massage, compression boots, and Theragun, and also discuss the use of cold therapy and icing. They also highlight the dangers of overtraining and the importance of listening to your body. The episode concludes with the guests sharing their personal experiences and offer advice on how to incorporate rest into training programs. Overall, the conversation emphasizes the significance of rest in optimizing performance and preventing injuries.

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(00:00) Introduction and Guests

(03:10) Need or Nah: Recovery Tools

(09:31) Need or Nah: Cold Therapy and Icing

(14:39) Need or Nah: Saran Wrap and Voltaren

(21:09) Need or Nah: Balance Training

(25:31) Need or Nah: In person PT sessions

(35:13) Need or Nah Insight on Life Stress for PT

(39:29) Need or Nah: Total Rest When Injured

(44:44) Need or Nah: Rest Days

(49:23)Interview Questions

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Leah has been a practicing PT over a decade which is also when she began here running career. Prior to that she was a competitive swimmer starting at the age of 8 and retired her senior year of college. During her career she was a D1 All-American and competed at the Olympic Trials. Leah’s athletic career was anything but linear and she faced many hardships which originally lead her to a career in physical therapy. However, after starting her running journey, it was clear she had an unhealthy relationship with athletics. Her mission is to help runners reach their potential in a healthy manner by treating the person, not just the runner. And help them understand that running adds value to our lives but it is not what makes us valuable.

Winnie Lizardo is a physical therapist, certified strength and conditioning specialist, and certified run coach. Once a 2-sport DIII athlete (soccer & basketball), Winnie has always loved sports, exercise, and movement. After a short stint as a HS teacher, Winnie left the classroom to attend NYU where she became a Doctor of Physical Therapy. She has worked with athletes of all levels and most orthopedic conditions. After having 2 kids, Winnie found the running community and has shifted her focus to helping peripartum athletes elevate their fitness while caring for tiny humans. Her favorite strength training includes lifting her kids as weights and her favorite distance is the half marathon!

Winnie - ⁠Instagram⁠

Leah - ⁠Instagram⁠

Work with them - https://www.trainsmartrunstrong.com/

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]

In this episode Coach Nick and Coach Amanda have guests Elisabeth Scott and Toni Kengor on for part 3 of the Need or Nah Series talking about all things running. The guests share how they have all met one another and share their experiences with running and then dive into a range of topics and whether they are Needs or Nahs in the running world. The topics range from carbon plates shoes and strava to ending runs on round numbers. The 4 coaches share experiences and laughs and tons of their thoughts on each topic and cut through all the BS.

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(00:00) Intro and Guests

(08:23) Need/Nah Carbon Plated Shoes

(16:19) Personal Experiences with Carbon-Plated Shoes

(19:56) Strava

(27:03) Shoe Rotation

(39:19) Running Marathons

(48:48) Long Run Workouts

(57:12) Run Streaks

(01:05:22) Changing Running Form

(01:12:51) Finishing Runs on Round Numbers

(01:18:30) Zone Two Training: Need or Nah?

(01:24:42) The Dangers of Double Threshold Workouts

(01:30:50) Interview Questions

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Elisabeth Scott is the founder of Running Explained and the host of the top-rated The Running Explained Podcast. Discovering running at 29 after getting sober, she's on a mission to help runners of all levels master the sport with science-driven training to help them run faster, run longer, and enjoy every step. With personal bests of 20:07 (5k), 1:36 (half marathon), and 3:31 (marathon, BQ), her coaching emphasizes building a strong aerobic base,

⁠Instagram⁠

⁠Website⁠

⁠Podcast⁠

⁠Instagram⁠

⁠Website⁠

⁠Podcast⁠

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]

Welcome to Part 2 of the Need/Nah Series all about Nutrition. Coach Nick and Coach Amanda are joined by Registered Dietitians Stevie Lyn Smith and Kylee Van Horn and they discuss various topics including the importance of getting your period for athletes, the risks of consuming raw milk, and the role of processed foods in an athlete's diet. They dive into nutrition and supplements and they talk about the importance of meeting carbohydrate needs, the misconception around processed foods, and the use of collagen supplements. They also touch on the issue of before and after photos and the promotion of unrealistic body standards. The conversation then moves on to the topics of colostrum, power cleanses, and coffee enemas, with the hosts expressing their skepticism and concern about these practices. In this final part of the conversation, the hosts discuss various supplements and their effectiveness. They touch on the potential dangers of unregulated supplements, the myth of 'clean' fueling items, the unnecessary use of BCAA supplements, and the questionable benefits of ketones.

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(05:02) Need/Nah Getting your Period

(13:06) Raw Milk

(16:06) Processed Foods

(20:03) Collagen

(24:12) Before and After Photos

(27:40) Colostrum Supplements

(33:59) Coffee Enemas

(39:51) Parasite Cleanses

(43:02) Clean Fueling Items

(47:52) Spring Energy

(52:37) The Unnecessary Use of BCAA Supplements

(54:46) The Questionable Benefits of Ketones

(01:02:20) Interview Questions

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Stevie Lyn Smith is a Registered Dietitian who’s mission is to help educate and coach athletes on how to fuel their goals while not sacrificing their health and happiness. She received her B.S. in Dietetics and Nutrition from SUNY Buffalo State University and M.S. in Applied Nutrition with a Sports and Fitness concentration from Northeastern University. 

As a board certified specialist in sports nutrition, Stevie Lyn has helped hundreds of athletes and active individuals fuel to improve their performance, energy levels, and recovery without feelings of guilt or restriction. Drawing from her experiences growing up as a team-sport athlete to completing ten full ironman distance triathlons and countless other endurance and ultra distance races, she knows firsthand how important nutrition is to be a healthy athlete. 

She has her own podcast, Real Fuel with SLS, and has contributed to a number of major publications including Runner's World Magazine, Outside Magazine, Bicycling Magazine, and Triathlete Magazine. In her free time, she enjoys volunteering to help empower others through organizations such as Girls on The Run and We Finish Together. When she’s not swimming, biking, or running you can find her outside exploring new trails or hanging with her dog. You can learn more about her and her services at stevielynrd.com and on the gram @stevielynlyn

Instagram: @flynutrition3

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]

In this episode, Coach Amanda and Coach Nick are joined by Matt Meyer and Maddie Myers to discuss various fitness topics in Part 1 of their Need or Nah series. They cover glute activation, mobility, lifting weights, Pilates, cycle syncing workouts, fasted workouts and contrast therapy. The group goes through each topic and gives a Need or Nah about whether it is required in the Fitness world and they joke and talk about each topic. Near the end of the episode Matt and Maddie answer some question from Nick and Amanda. They conclude by sharing their best pieces of advice and encouraging listeners to prioritize consistency and find what works for them in the fitness industry.

(04:46) Need or Nah Start - Glute Activation

(09:59) Mobility

(17:22) Lifting Weights: A Must for Bone Health and Functional Strength

(23:32) Pilates

(28:49) The Truth About Cycle Syncing Workouts

(35:50) The Pros and Cons of Fasted Workouts

(40:11) Understanding Contrast Therapy

(45:01) Interview Questions

Matt - Instagram

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]

In this episode, the Nick and Amanda are joined by Stephanie Roth-Goldberg and discuss disordered behaviors, and dependency with exercise. Stephanie is a psychotherapist specializing in eating disorders among athletes. They explore the concept of exercise addiction and the difference between addiction and dependence. They highlight signs and symptoms of exercise addiction, such as prioritizing exercise over other aspects of life, severe discomfort with rest or recovery, and compensatory exercise. In this conversation, Nick and Stephanie discuss the qualities and characteristics that can lead to a dependent and addictive relationship with exercise. They explore the role of identity formation and perfectionism in this context, as well as the influence of social media on exercise behaviors. They also touch on the prevalence of eating disorders in the fitness community and the importance of seeking specialized support for disordered relationships with exercise.

(00:00) Introduction and Guest Introduction

(00:47) Intro Stephanie and our week

(08:04) Listener Review and Nick's Grievance

(14:38) Upcoming Four-Part Series Announcement

(16:36) Understanding Exercise Addiction, Obsession, and Dependency

(34:41) The Influence of Social Media

(40:42) Prevalence of Eating Disorders in the Fitness Community

(47:55) Building a Supportive Team for Disordered Relationships with Exercise

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]

In this conversation, Nick and Amanda discuss various topics including remembering names, receiving listener love, and Amanda's grievances with Con Ed. In this conversation, Amanda and Nick discuss the concept of 'all in' exercise culture and its potential harm to mental and physical health. They highlight the obsession with exercise and the inability to find balance in life. They emphasize the importance of having activities and hobbies outside of exercise, as well as the need for rest and flexibility in training. They also address the issue of comparing oneself to professionals and influencers on social media, and the dangers of addiction and dependency on exercise. Overall, they encourage listeners to prioritize their well-being and seek professional help if needed.

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(06:38) Listener Review and Call for Questions

(10:35) A Grievance with Con Ed

(15:32) Introducing Special Guests

(16:59) The Slippery Slope of 'All In' Mentality

(35:01) Recognizing Harmful Exercise Behaviors

(40:05) Promoting Balance and Flexibility

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Contact us and send questions for us to answer:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]

In this episode, Coach Amanda and Coach Nick are joined by special guest Justin Andreas. They discuss their recent activities, including trail running, long runs, and running in the rain. They also answer a listener question about packing a toothbrush for long runs. Coach Nick shares his grievance about run clubs being labeled as dating clubs, expressing concerns about objectification and creating an uncomfortable environment. Nick, Amanda and Justin discuss various topics related to ultra running, including training, power hiking, and the importance of finding someone with similar interests in a run group. They talk about how the trail running community is known for its inclusivity and camaraderie, with runners often forming deep connections during races. They end the episode talking about how supportive the community is firsthand.

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(00:00) Blooper and Guest Intro

(13:56) Listener Love: Brushing Teeth During Long Runs

(18:32) Grieving About Run Clubs Turning into Dating Clubs

(23:41) The Appeal of Ultra Running

(26:31) Understanding Ultra Races

(32:22) Fueling and Pacing in Ultra Running

(40:20) Conquering Climbs in Trail and Ultra Races

(50:32) The Supportive and Inclusive Trail Running Community

(54:42) The Joy of Being in Nature and Experiencing the Trails

(01:00:39) Interview Questions with Justin

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Beyond his coaching and hobby life, Justin is an active duty Air Force Firefighter, husband of 16 years, dog dad, and certified nerd. He is currently stationed in Alaska and resides in the North Pole.

Justin - Instagram

Golden Hour Adventures Podcast

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]

In this conversation, Nick and Amanda discuss various topics including communication, boundaries, vacations, watermelons, and garnering support from family for running and working out. They also share a listener review and answer a listener question. In this conversation, Nick and Amanda discuss five problems in the fitness coaching world. They talk about coaches who promote only one approach or modality, ego-driven coaching, trainers selling their own disordered relationship with food and exercise, the overwhelming amount of information available, and the lack of real connection between coaches and clients. They emphasize the importance of individualized coaching, supporting clients' goals and preferences, and building trust and connection.

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(00:00) The Cold Open, Our Weeks, Watermelons, Hot Weather

(07:46) Seeded vs Seedless Watermelons

(11:36) Introduction and Listener Question

(19:29) No one way to Train

(25:44) Supportive Coaching: Ego-Driven Coaching and Its Negative Impact

(29:09) Promoting Healthy Relationships: Avoiding Disordered Approaches

(36:01) Navigating the Noise: Dealing with Information Overload in Fitness

(43:01) Building Trust: The Importance of Connection in Coaching

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]

Coach Nick and Coach Amanda discuss fitness as you age and some tips to stay in the game longer. The conversation covers various topics including Instagram fake news, fitness as you age, running experiences, movies, Olympic trials, and the trend of 'raw dogging' in running culture. In this episode, Amanda and Nick discuss the importance of adapting fitness routines as we age. They emphasize the need to listen to our bodies, fuel properly, and prioritize strength training. They also highlight the dangers of underfueling and overtraining, particularly for women.

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(00:00) Outakes from Episode

(00:47) Our Week, Inside Out 2 and Watching the Olympic Trials

(12:10) Listener Love and Grieving

(18:10) Adapting Fitness Routines as We Age

(32:09) The Importance of Strength Training

(39:34) The Dangers of Underfueling and Overtraining

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]

In this episode, Coach Amanda and Coach Nick discuss various topics including the wellness identity epidemic, their thoughts on the Olympic trials and how they stay motivated. Additionally, they express their grievances about a New York Times article that suggests not asking guests to take off their shoes when entering a home. The conversation explores the Wellness Identity Epidemic, where content creators portray their lives as wellness and push it as the ideal way to live. They discuss how this content often masks disordered routines and promotes products and services that may not have any real impact on health. Lastly they talk about the influence of social media and the glamorization of influencers in the health and wellness space contribute to this epidemic.

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(00:00) Olympic Trials and Bird Colony

(10:49) Listener Love Question: Staying Motivated

(15:57) Review and Listener Appreciation And Shoes off In House

(22:02) Wellness Identity Epidemic

(29:06) The Conflation of Wellness with Aesthetics and Privilege

(36:00) The Fear of Death and the Wellness Identity

(44:50) Being a Critical Consumer of Wellness Content

Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - [email protected]