Faithful Fitness With Coach Alex VanHouten

In this episode of Defining Dad Bod go back to the fundamentals and basics of weight training to challenge your body in new and exciting ways.

Are you having trouble getting started or sticking to your weight training program?

What about a need to simplify while pushing your limits?

After this conversation with Yegor Adamovich (the Soviet Samurai) don't be surprised if you walk away from your workouts spent and accomplished.

The magic of training is in periodization. But there's no magic pill to replace HARD WORK.

Get excited!

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Ask Questions, Make A Pledge

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www.yegoradamovich.com

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Most people are familiar with foam rollers, but do they really help?

Debates exist around whether we should foam roll before, after or even in place of certain workout routines.

Increased blood flow, IT band pain, or even enhanced recovery are some of the claims...

Are we giving this training tool too much credit?

Let’s talk through the research and caveats!

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Recommended Roller

https://www.amazon.com/gp/product/B01BW2YYY2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01BW2YYY2&linkCode=as2&tag=definingdadbo-20&linkId=283b3c945a96d5f878816658f01e7abb

Research Citations

Acute effects of The Stick on strength, power, and flexibility. Mikesky AE, Bahamonde RE, Stanton K, Alvey T, Fitton T. J Strength Cond Res. 2002 Aug; 16(3):446-50

An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. J Strength Cond Res. 2013 Mar; 27 (3) :812-21

Specific and cross over effects of massage for muscle soreness: randomized controlled trial. Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Int J Sports Phys Ther. 2014 Feb;9(1):82-91.

Roller-Massager Application to the Hamstrings Increases Sit-and-Reach Range of Motion within Five to Ten Seconds Without Performance Impairments. Kathleen M. Sullivan, Dustin B.J. Silvey, Duane C. Button, David G. Behm. Int J Sports Phys Ther. 2013 Jun; 8(3): 228–236.

Effects of Foam Rolling and Static Stretching on Flexibility and Acute Muscle Soreness. IJES Vol 6 (2013). Iss 4. Howe, E., Lininger, A., Schlegel, L., Harwell, A., Paulson, S., Braun, W., Sanders, J. Shippensburg University, Shippensburg, PA.

Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Bradbury-Squires DJ, Noftall JC, Sullivan KM, Behm DG, Power KE, Button DC. J Athl Train. 2015 Feb;50(2):133-40. doi: 10.4085/1062-6050-49.5.03. Epub 2014 Nov 21.

The effect of Foam roller exercise and Nano particle in speeding of healing of sport injuries. Amany Waheed Ebrahim and Abeer Waheed Abd Elghany. J Am Sci 2013; 9(6): 450-458].

Effect of foam rolling and static stretching on passive hip-flexion range of motion. Mohr AR, Long BC, Goad CL. J Sport Rehabil. 2014 Nov;23(4):296-9. Epub 2014 Jan 21.

Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Int J Sports Phys Ther. 2014 Feb;9(1):92-102.

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Reading

Genesis 3:1-31
v. 6 What are you watching happen in your life right now that you should do something about before the situation gets worse?
v. 12 Who’s fault is it when things go wrong?
What can you say instead of pointing the finger?
Many consider this passage evidence of “the original sin”. But the word “sin” is never used in this passage...what does “original sin” mean?
v. 16-24 What are the consequences of “the fruit of the knowledge of good and evil”?

Read Matthew 26:26-56
Jesus knew what was about to happen. He could run, he could mount a defense… he didn’t. What is his response?
What was Jesus feeling? Why?
Does he get an answer to his prayer?
Were his friends helpful to him?

Read Romans 5:1-21
If you had to put Paul’s message in your own words, what is he saying here?

Read John 15:1-27
What does it mean for Jesus to be the vine?
What does it mean for YOU to be the branch?
What fruit are you bearing in your life because of Christ?
Does anything else stand out to you in this passage?

For Discussion

What stood out to you this week while reading the Word?

The Story of The Fall
We’ve heard this story 1,000 times, did you notice anything new this time?
What was Adam’s “sin”? Is it Eve’s fault?
What was the punishment?
We didn’t die when we ate the fruit...was God lying? What did he mean?
What is “the fall”?
Art of Manliness - Responsibility:
What does it mean to you to “deny yourself and bear your cross”?
What do you make of Jesus pleading with God to “remove this cup from me”? Have you ever asked God for a way out? What happened?
What does it mean for Jesus to be “Lord of my life”? Is it “getting saved” that does it?
What fruit in your life are you rightfully proud of? What fruits are rotten?
Prayer Requests: Have you been neglecting to take responsibility for anything that you’re willing to share with the group? How will you face it?
Who can you share this story with? How will you do it?

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I talk alot on this show about the challenges that Dads face in their pursuit of health and fitness - let’s talk about Mom!

Jessie McCall’s 60lbs transformation over the last 8 months is a powerful one for a few reasons.

1) Post - partum weight loss is something many mothers wrestle with. “Losing the baby weight” is a desire mom’s have even 5 years after their child is born. Jessie’s story lays those obstacles out and is a real account of how to get that weight off.

2) Post - partum depression is a real problem. And the psychiatric literature shows consistently that exercise is a powerful buffer to depression and perhaps one of the few reliable cures for Moms and Dads alike.

3) Often, the “get up early, get to the gym” thing is associated with men only. Jessie’s story turns that paradigm on its head as her program gets her up before her son wakes up and she diligently pursues her betterment for her and her family’s sake.

She would tell you - if she can do it, any mom can!

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There are 5 levels of need according Abraham Maslow…and only 2% of the population operates at the highest level - Self -actualization. Experiencing the BEST version of yourself.

Let’s talk about how a powerful exercise program is unique in meeting an important need at every level of our psyche.

Physiological, Saftey, Social, Esteem, and Actualization

Working out regularly will move you right up the line!

I learned this, personally as a poor kid growing up below the poverty line. There was just something inherently powerful about being poor, but choosing to engage in regular exercise consistently anyway.

And today - I’m not so poor - exercise still continues to help meet address multiple levels of this hierarchy. I hope you’ll use what you have well and do the same!

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TrainerEDU

www.traineredu.live/tribe

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Have you heard we’re all “fighting the clock”?

How POWERFULLY are you fighting?

Turns out that VERY intelligent training is VERY important to keep brain, muscles, tendons, ligaments, and joints as young as possible for as long as possible.

If you train smarter - not necessarily harder - you’ll be able to power train regularly.

And the whippersnappers don’t have a monopoly on the benefits

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Agility Ladder Resource: https://www.youtube.com/watch?v=67XP-AekUoA

Get an Agility Ladder: https://www.amazon.com/gp/product/B01GPBXP86/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01GPBXP86&linkCode=as2&tag=definingdadbo-20&linkId=fc1bd21ba5bd7b95ad1e74e257274ec3

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This show is a thoughtful summary and meditation on the shows I've published on the subject of calorie counting as an effective tool of nutrition coaching in the process of helping others make positive changes in relation to exercise and nutrition.

After 2 contentious presentations of the philosophy and research against calorie counting AND 3 meaningful interviews with experts in the space (with credentials to boot!) I believe a summary is in order.

Have you been looking for a thoughtful and practical discussion about microbiome, epigenetics, willpower, entropy, and the question of good and Evil in relation to your health and fitness goals?

Excellent - this one's just for you!

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Beyond Calories Series
Definingdadbod.com/beyondcalories

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Dr, Bruce Cooper is a Naturopath who passionately specializes in the health and fitness of his clients at the level of their individual cells.

Are you ready to look deeper at how you can affect your health and fitness than just moving well and burning calories?

In the final interview of our Beyond Calories series - Let's get into the nitty gritty of the practical application of molecular biology.

I promise it will be fun, practical and even less nerdy than it sounds :)

Topics - gut health (microbiome) , mitochondrial density , omega 3s, and...ZOMBIES?

Get excited!

Connect with Bruce Cooper
http://cooperhealthsolutions.com/

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When I asked my social media connections to refer me to someone to debate the calorie science with - they delivered!

“I doubt the great Layne would take the time, but if he did — It would be a lecture!”

Which, on its face, is quite the claim! However, through some channels and magical internet tags, Layne Norton was looped into the conversation and agreed to have the discussion.

And here that is.

Is the calorie counting science missing a thing or two?

Should we approach this differently as coaches?

Are there caveats?

Layne and I dive into the weeds of our philosophy with regard to coaching clients to achieve their goals through nutrition, exercise, and lifestyle change.

And while we differed on a few finer points, we were both pleasantly surprised at the results of our “debate”.

Join us while we bring the nuances to light and do what we both wish more professionals - both researchers and coaches - did more often.

Speak honestly and intelligently with each other in a public forum.

Layne’s Book - Fat Loss Forever

https://biolaynestore.com/collections/accessories/products/forever-fat-loss-how-to-lose-fat-and-keep-it-off

Connect with Layne Norton

https://www.biolayne.com

Virtual Coaching

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