Co-Movement Gym Podcast

Ultramarathoner Patrick Hallahan returns to the Co-Movement Gym Podcast after an epic finish at the Bigfoot 200. In Part 1 of this two-part episode, Patrick walks us through the grueling 200-mile race across Washington’s Cascade Mountains, where bonks, hallucinations, wildlife encounters, and one-hour of total sleep tested his limits. We dive deep into fueling struggles, mindset shifts, and the lessons only a 200-miler can teach.

Patrick is an ultramarathon athlete, residing in Syracuse, NY, who recently completed the Bigfoot 200, a grueling 200-mile trail race in Washington state. He finished 22nd overall, in a time of 2d:17h:54m:56s – an incredible performance. 

Chapters

00:00 Welcome back Patrick!
01:13 Bigfoot 200
05:04 Training Climbing vs Descents
06:21 GI Issues & Pacing Lessons
13:20 Goggins
21:24 Night On The Ridge
24:23 The Burger Strategy
32:42 Mountain Lions
37:07 Heat, Hallucinations & Grind
49:45 Final Push & Key Takeaways

About Us

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years and would love to create a personalized plan for you!

Email: [email protected]

Web: https://www.co-movement.com/

Instagram: https://www.instagram.com/@co_movementhq

#ultrarunning #bigfoot200 #enduranceathlete #trailrunning #mentalstrength #syracuseny #ultramarathon #runningcommunity #coaching #fitness #longevity #health #comovementgym

David Gleeson spent 13 years as a competitive gymnast, reaching level 10—the highest level in the sport—and winning multiple state and regional titles. After retiring from gymnastics, he discovered a passion for running. Starting with local 5Ks and working up to half marathons, David eventually set his sights higher. This summer, he went all in on his first ultramarathon: the Finger Lakes 50K trail race in Hector, NY. In this episode, David shares the highs, lows, and lessons from his debut ultra, including muddy trails, mental battles, and the pride of crossing the finish line.

Instagram: https://www.instagram.com/@usagleeson

Chapters

00:00 David’s Background
01:15 From Gymnastics to Running
04:05 Jumping from Half Marathon to Ultra
08:20 Finger Lakes 50 Course Overview
10:12 Aid Stations and Race Setup
13:02 Race Morning and Strategy
15:02 Loop One Challenges and Mud
24:43 Halfway Point and Gear Change
29:49 Mental Battles on Loop Two
31:26 Finding Strength in David Goggins
36:15 Crossing the Finish Line
38:54 Lessons in Humility
48:45 Gratitude for Volunteers
53:25 Training, Setbacks, and Wisdom Teeth
1:13:19 Future Races and Next Goals

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years and would love to create a personalized plan for you!

Email: [email protected]
Web: https://www.co-movement.com/
Instagram: https://www.instagram.com/@co_movementhq

In this episode, Josh and Brandon sit down to debrief after completing the Delta Double Triathlon—a Sprint and Olympic triathlon raced back-to-back. They unpack it all, from training blocks and fueling strategies to dealing with leg cramps and noting down the key lessons they’ll take into next year. 

00:00 – What is the Delta Double?
02:00 – Race Format and Strategy Overview
04:00 – Training Blocks and Winter Prep
10:00 – Running and Biking Specifics + Speed Work
16:30 – Hill Training, Brick Sessions, and Transition Practice
20:30 – Full-Distance Simulation and Confidence Building
24:00 – Fueling Strategy: Carbs, Timing, and Execution
28:00 – Electrolytes, Cramping, and Sodium Adjustments
31:00 – Pre-Race Nutrition and Race Morning Setup
33:00 – Sprint Race Recap (Swim, Bike, Run, Transition)
40:00 – Olympic Race Recap (Swim, Bike, Run, Cramps)
54:00 – Dealing with Setbacks Mid-Race
58:30 – Post-Race Recovery, Gear Lessons, and Final Takeaways
1:08:00 – Closing Thoughts and Reflections

The Delta Double is put on by Wilson Endurance Sports. The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic. 

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: https://www.nativehydrate.com/comovement
57% off Collagen Peptides: https://www.getnativepath.com/comovement
41% off Complete Protein: https://www.nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/ 

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years and would love to create a personalized plan for you!

Email: [email protected] 
Web: https://www.co-movement.com/
Instagram: https://www.instagram.com/@co_movementhq

#triathlontraining #deltadouble #sprinttriathlon #olympictriathlon #enduranceracing #fuelingforperformance #hydrationstrategies #coaching #fitnesspodcast #health #longevity #fitness

After a combined four decades of coaching athletes, Josh and Andy sit down to unpack the biggest lessons they wish they’d learned sooner. They cover why mastering movement mechanics early prevents decades of pain, how prioritizing the “big levers” (sleep, whole foods, consistent training) beats any quick fix in health and fitness. They share candid stories about chasing aesthetics, discovering the power of exciting goals, and learning to persevere through inevitable highs and lows. Whether you’re a teen just stepping into the weight room or a lifelong athlete refining your game, this episode distills forty years of trial, error, and success into actionable wisdom.

Chapters

00:00 The Importance of Proper Movement Mechanics
17:29 Covering the Basics in Health and Fitness
26:36 Aesthetics vs. Functionality in Fitness
34:15 Taking Action and Overcoming Hesitation
38:36 The Power of Intentionality in Fitness
42:13 Setting Exciting Goals for Motivation
50:41 Perseverance: Embracing the Journey
56:23 Understanding Your Athlete Essence

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic. 

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/ 

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.   

For coaching inquiries email: [email protected] 
🔗 Website: https://www.co-movement.com/
Instagram: @co_movementhq

#health #longevity #fitness #strengthtraining #movement #goals #mindset #athleteessence #fitnesstips #gym #training #lifting #running #cardio #vo2max

In this episode, we explore the differences between hypertrophy and strength training, the benefits of each, and how to effectively train for both. We discuss the importance of muscle as an organ, the impact of aging on muscle and strength, and provide practical training protocols for achieving hypertrophy and strength. The conversation emphasizes the significance of maintaining muscle mass and strength as we age, and how both types of training can contribute to overall health and fitness.

Chapter Markers

0:00 Introduction

1:30 Defining Hypertrophy and Strength

5:00 Benefits of Hypertrophy Training

10:45 Health Benefits of Muscle

18:20 Age-Related Muscle Loss

25:00 Benefits of Strength Training

30:15 Strength as Functional Training

35:40 Age-Related Strength Loss

42:00 Training for Hypertrophy

50:30 Training for Strength

 58:00 Conclusion and Recommendations

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic. 

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement

57% off Collagen Peptides: getnativepath.com/comovement

41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/ 

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.   

For coaching inquiries email: [email protected] 

🔗 Website: https://www.co-movement.com/

Instagram: @co_movementhq

Keywords: protein supplements, hypertrophy, strength training, muscle health, age-related muscle loss, fitness, exercise, resistance training, health benefits, functional training, nutrition

In this conversation, Andrew Cieply and Josh discuss various aspects of parenting, focusing on the health and development of children aged 6 to 14. They cover nutrition fundamentals, the impact of social media on youth, the necessity of good sleep routines, and the value of unstructured free time. Additionally, they highlight the influence of peer groups and the need for parents to reflect on their own behaviors and patterns to foster a healthier environment for their children. Enjoy!

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic. 

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement

57% off Collagen Peptides: getnativepath.com/comovement

41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/ 

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.   

For coaching inquiries email: [email protected] 

🔗 Website: https://www.co-movement.com/

Instagram: @co_movementhq

Keywords: nutrition, health tips, unstructured play, social media, digital hygiene, parenting, children, kids, youth

In this episode, Josh and Andy discuss foundational strength and health tips for children aged 6 to 14. They emphasize the importance of unstructured play, the role of individual sports, and the significance of developing strength through various activities. The conversation highlights the need for kids to engage in sprinting, plyometrics, and functional work, while also addressing the impact of nature on child development. They caution against early specialization in sports and advocate for resilience and problem-solving skills in children.

Chapters

00:00 Foundational Strength

03:05 Unstructured Play

06:04 Strength Development Through Play

09:02 Individual Sports

11:47 Sprinting and Fast-Twitch Muscle Development

14:58 Jumping and Impact Absorption

17:59 Strength Training Movements for Kids

20:40 Grip Strength

23:39 Variety in Movement

35:12 The Importance of Balance

41:48 Stability and Strength Training for Kids

45:56 Functional Movement and Real-Life Skills

50:38 The Role of Play and Struggle in Growth

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic. 

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement

57% off Collagen Peptides: getnativepath.com/comovement

41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/ 

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.   

For coaching inquiries email: [email protected] 

🔗 Website: https://www.co-movement.com/

Instagram: @co_movementhq

Keywords: foundational strength, health tips, kids fitness, unstructured play, individual sports, plyometrics, strength training, functional work, nature, early specialization

In this episode, we explore the must-have equipment for creating an effective home gym on a budget. Learn about versatile gear that maximizes your workout potential without breaking the bank. Whether you're a fitness beginner or a seasoned athlete, these tips will help you build a functional and affordable workout space at home:

* Assessing goals
* Best exercises for training at home
* Most versatile equipment
* Choosing quality over quantity
* Smart shopping tips

Chapters
00:00 Assessing the Need for a Home Gym
05:57 Challenges of Working Out at Home
09:05 Creating an Inviting Workout Space
13:53 Budgeting for Home Gym Equipment
16:49 Essential Equipment for All Budgets
27:36 Intermediate Package: Building a Versatile Gym
36:41 Gold Package: High-End Equipment Recommendations
46:31 Where to Buy Home Gym Equipment

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.   

For coaching inquiries:

Email: [email protected] 
Web: https://www.co-movement.com/
Instagram: @co_movementhq

Keywords: home gym, fitness equipment, workout at home, strength training, personal training, gym equipment recommendations, budget home gym, fitness tips, exercise at home, health and wellness

If you could only do one exercise for the rest of your life, what would it be? In this episode Andy answers that question for himself and–spoiler alert–it’s sprinting! True 100% max‑effort sprints uniquely preserve power—the capacity that fades fastest with age—while simultaneously bolstering strength, mobility, connective‑tissue resilience, bone density, and even brain health. Andy discusses some of the challenges many adults face in regaining this ability and offers a phased approach to training for sprinting, encouraging listeners to incorporate various exercises to rebuild their capacity for sprinting and improve overall health. Whether you’re 25 or 55, learn why the ability to sprint is a potent barometer of overall physical vitality and how to build it back safely.

Chapters

00:00 What is the Best Exercise?

02:37 Why Sprinting?

03:50 Understanding Power

07:07 Sprinting as a Measure of Physical Health

12:40 The Importance of Both Sprinting and Running

13:27 Benefits of Sprinting for Strength and Mobility

16:46 The Decline of Sprinting Ability in Adults

25:23 Regaining Sprinting Ability

34:47 Incorporating Plyometrics and Skipping

41:24 Striding: The Bridge to Sprinting

46:45 Final Preparations for Sprinting

49:50 Brain Health

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic. 

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement

57% off Collagen Peptides: getnativepath.com/comovement

41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/ 

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.   

For coaching inquiries email: [email protected] 

🔗 Website: https://www.co-movement.com/

Instagram: @co_movementhq

Keywords: sprinting, physical health, exercise, strength, power, aging, fitness, mobility, training, health benefits

In this episode, Andrew and Dr. Steven Gianopoulos delve into the complexities of insulin resistance, discussing its causes, effects, and the relationship with diet and exercise. They explore how insulin functions in the body, the impact of weight on insulin sensitivity, and the role of mitochondrial health. The conversation emphasizes the importance of whole foods, protein intake, and regular exercise in preventing and reversing insulin resistance, while also addressing the dangers of processed foods and the significance of sleep.

Chapters
00:00 Introduction to Insulin Resistance
07:50 Understanding Insulin Resistance
13:56 The Complexity of Insulin Resistance
16:26 Body Fat and Insulin Resistance
30:27 Factors Contributing to Insulin Resistance
34:38 The Role of Carbohydrates and Diet
44:44 Understanding Mitochondrial Dysfunction and Insulin Resistance
50:28 The Power of Exercise for Metabolic Health
52:34 The Impact of Food Combinations on Health
59:13 The Role of Protein and Aging in Metabolic Health
01:11:04 Insulin Resistance: A Root Cause of Health Issues

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic. 

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/ 

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.   

For coaching inquiries email: [email protected] 
🔗 Website: https://www.co-movement.com/
Instagram: @co_movementhq

Keywords: insulin resistance, metabolic health, diet, exercise, protein, mitochondrial dysfunction, processed foods, weight management, health tips, diabetes