From The Source Podcast. Season 2 | Episode 35 out now.

In episode 35 we provide a comprehensive and practical guide to recovery techniques with a focus on foam rolling, thera gunning, and stretching. The episode begins with an explanation on why and how these recovery methods can help with mobility and reducing stiffness, especially for runners and those lifting weights. This episode also covers the difference between dynamic and static stretching, and when each should be practiced for maximum benefit. Practical advice is given on targeting common tight spots like calves, glutes, and quads, and tips on using tools like foam rollers and thera guns effectively and safely. Finally, the episode highlights the importance of pre-workout and post-workout routines to prevent injury and aid recovery, making recovery practices both accessible and impactful for everyone.

Chapters:

00:38 Understanding Foam Rolling and Thera Gunning

02:12 Practical Tips for Foam Rolling

05:01 Common Tight Spots for Runners

10:22 Dynamic vs. Static Stretching

13:01 Final Thoughts and Recommendations

17:12 Conclusion and Thanks

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Strava Run Club: https://rb.gy/km2bcu

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From The Source Podcast. Season 2 | Episode 34 out now.

In episode 34 of From The Source Podcast, we talk about the critical topic of injury prevention, particularly focusing on common injuries affecting the shoulders, knees, and back. The episode begins with sharing a personal experience of a knee injury caused by running, emphasising the importance of injury prevention for sustaining long-term training.

Key highlights include an exploration of common injuries such as shoulder overuse, weak glutes leading to knee pain, and poor bracing techniques during weight lifting. We delve into the differences between normal training discomfort and pain, advice on proper warm-up exercises, and the significance of progressive training. Practical tips like focusing on form and scaling movements are discussed to help both beginners and experienced athletes avoid injuries and maintain consistent training.

Lastly, the importance of listening to one’s body and integrating rest into workout routines to achieve long-term fitness goals. Tune in for a detailed breakdown and actionable advice to keep your training safe and effective.

Chapters:

00:00 Introduction and Personal Injury Story

01:00 Common Causes of Injuries in Training

02:43 Preventing Shoulder Injuries

04:13 Understanding and Preventing Knee Injuries

06:06 Lower Back Injuries and Prevention

08:13 Warm-Up Exercises for Injury Prevention

11:18 Scaling Training and Listening to Your Body

15:27 Recognising Red Flags and Importance of Rest

19:26 Conclusion and New Year Wishes

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Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

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From The Source Podcast. Season 2 | Episode 33 out now.

In this episode of 'From The Source Podcast,' the host discusses the difference between hypertrophy (muscle size) and strength training. They delve into the goals and methods of each training type, stating, 'Hypertrophy is about increasing the muscle size, whereas strength is about how much force you can produce.' The podcast covers practical advice for beginners, like starting with compound lifts and progressively overloading. It also includes personal anecdotes and tips for balancing both training styles while highlighting the importance of recovery and consistency. Tune in for a comprehensive breakdown of these two popular training methods.

Chapters:

00:00 Introduction and Holiday Greetings

00:30 Hypertrophy vs. Strength: What's the Difference?

02:17 Training Goals: Deciding Your Path

03:08 Training Techniques for Hypertrophy and Strength

08:58 Common Mistakes and Misconceptions

13:35 Balancing Strength and Hypertrophy for Beginners

18:16 Final Thoughts and Advice

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Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

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From The Source Podcast. Season 2 | Episode 32 out now.

Welcome back to 'From The Source Podcast' for episode 32, airing just before Christmas! In this episode, we dive deep into the critical role of sleep for gym enthusiasts, runners, and anyone seeking to boost their performance. Discover why "sleep is the most important recovery tool" and how it helps with muscle repair, reducing stress, and enhancing overall performance. Learn about the magic window of 7 to 9 hours of sleep, the significance of sleep quality versus quantity, and effective pre-sleep rituals to improve sleep. Host insightful tips on regulating stress, avoiding disruptive sleep habits, and tracking sleep quality using smart devices. Don't miss these vital insights to make sleep your strongest ally in achieving fitness goals.

Chapters:

00:00 Welcome and Holiday Greetings

00:27 Introduction to Sleep and Recovery

02:05 The Science of Sleep

03:15 Impact of Poor Sleep on Performance

04:50 Optimal Sleep Duration and Cycles

08:08 Improving Sleep Quality

10:38 Pre-Sleep Rituals and Tips

14:45 Sleep Tracking Devices

16:08 Final Thoughts and Holiday Wishes

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 31 out now.

In episode 31 of the 'From The Source Podcast', the discussion centres around the often unnoticed factors that hinder progress in training, whether it's running, gym workouts, or other forms of exercise. The episode examines the silent killers such as lack of sleep, chronic stress, and poor form. The host also touches on vital aspects like the importance of a balanced diet, the role of protein in muscle recovery, and the significance of proper rest and recovery. Practical tips for tracking progress and avoiding overtraining are provided to help both beginners and seasoned athletes achieve better results.

Chapters:

00:00 Introduction to Episode 31

00:06 Silent Killers of Progress

01:38 The Importance of Sleep and Stress Management

04:42 Common Gym Mistakes: Poor Form and Ego Lifting

07:40 Fuel and Recovery: The Essentials

11:42 Overtraining and Lack of Rest

16:01 Tracking Your Progress

18:44 Conclusion and Next Week's Preview

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Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

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From The Source Podcast. Season 2 | Episode 30 out now.

In this episode of 'From The Source Podcast,' we focus on creating a quick and effective 5-step warmup routine that is relevant for all exercisers, whether you're running, lifting, or engaging in any physical activity. Our host shares their own struggles with regular warmup routines and breaks down a simple sequence to get your body ready. The steps include initial cardio to warm up your muscles, dynamic stretching to prepare your joints, mobility drills, light sets to ease into the main workout, and mental preparation techniques. Tune in for practical advice on how warming up can reduce injury risks and improve your performance.

The episode also announces the upcoming launch of the podcast's new website, featuring blogs, links to episodes, and more interactive features.

Chapters:

00:00 Introduction and Episode Overview

00:40 Importance of Warming Up

01:07 Step 1: Warming Up the Body

02:46 Step 2: Dynamic Stretching

04:08 Step 3: Mobility Drills

05:19 Step 4: Light Sets and Activation

06:57 Step 5: Mental Preparation

08:15 Conclusion and Final Thoughts

09:34 Podcast Updates and Farewell

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Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 29 out now.

In this episode of From The Source Podcast, we dive into the transition from machine-based exercises to free weights. Aimed specifically at beginners in fitness, we discuss the signs that indicate you're ready to make the switch and the benefits of incorporating free weights into your routine. Whether you're looking to build functional strength or improve your confidence in the gym, this episode covers key exercises, injury prevention tips, and practical advice to help you progress. Tune in for a comprehensive guide to mastering free weights and enhancing your fitness journey.

Chapters:

00:00 Welcome Back to From The Source Podcast

00:46 Episode Focus: Strength Training for Beginners

02:08 Transitioning from Machines to Free Weights

03:13 Signs You're Ready for Free Weights

07:16 Benefits of Free Weights

11:02 Starting with Free Weights: Tips and Techniques

13:58 Injury Prevention and Warm-Up Tips

16:25 Episode Wrap-Up and Future Plans

Simple Progression: Machines → Free Weights

Lower Body

• Leg Press → Goblet Squat → Barbell Squat
• Build knee tracking & depth
• Add weight only when stabilisation feels natural

Hamstring Curl → Dumbbell RDL → Barbell RDL

• Strengthens posterior chain for running
• Practice hip hinge pattern first

Leg Extension → Step-Ups / Lunges

• Prioritises functional knee strength

Back & Upper Body

• Lat Pulldown → Assisted Pull-Up → Pull-Up
• Start with slow negatives (lowering phase)
• Chest Press Machine → Dumbbell Bench → Barbell Bench
• Dumbbells force stability, barbell builds power
• Seated Row → Dumbbell Row → Barbell Bent Row

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Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

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Breaking Through Plateaus in Fitness and Life | From The Source Podcast Ep. 28

In Episode 28 of the From The Source Podcast, we delve deep into the concept of plateauing in various aspects of life, especially in fitness and running. Host discusses personal experiences with hitting plateaus in running and CrossFit, and provides practical advice on how to manage and overcome these challenging periods. Topics include the importance of varying routines, proper nutrition, rest, and mental strategies to reset and reignite motivation. Whether you're dealing with a fitness plateau or a routine slog in daily life, this episode offers insights and solutions to help you push through and keep moving forward.

00:00 Introduction and Episode Overview

00:30 Understanding Plateaus in Fitness

01:37 Common Signs of Plateaus

04:05 Causes of Plateaus

08:14 Solutions to Overcome Plateaus

11:48 Mindset and Tracking Progress

14:34 Final Thoughts and Encouragement

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Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

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From The Source Podcast. Season 2 | Episode 27 out now.

Welcome back to From The Source Podcast, episode 27! In this episode, we dive into nutrition basics for fitness beginners. We cover essential topics such as calorie consumption, macronutrients, the importance of protein, and maintaining a balanced diet. Learn simple and effective tips to fuel your workouts and understand how to manage your diet without getting overwhelmed by calorie counting. Whether you're trying to lose weight, gain muscle, or maintain a healthy lifestyle, this episode is packed with practical advice to help you on your fitness journey. Don't miss out on the sample meal plan in the description!

Day Meal Plan:

Breakfast: oats with Greek yoghurt, berries, and honey.

Lunch: chicken or tofu wrap with salad and whole-grain tortilla.

Snack: protein shake or handful of nuts.

Dinner: salmon, rice, and mixed vegetables.

Post-workout: smoothie with banana + protein powder.

Chapters:

00:00 Introduction and Apologies

00:57 Starting Your Fitness Journey

01:28 Understanding Basic Nutrition

02:05 Calories and Macros Explained

04:07 Importance of Protein

05:29 Simple Meal Ideas

09:32 Debunking Diet Myths

12:18 Hydration and Electrolytes

15:06 Final Thoughts and Encouragement

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Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

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From The Source Podcast. Season 2 | Episode 26 out now.

In this episode of From The Source Podcast, we discusses the importance of building fitness habits and how discipline and consistency can lead to success, even in the absence of motivation. He explores the concept of habit-stacking, how to start small, track progress, and the role of accountability. The episode provides practical strategies and insights for anyone looking to break the cycle of starting and stopping their fitness routine and build lasting habits.

00:00 Introduction and Episode Theme

00:26 The Irony of Building Fitness Habits

00:41 The Role of Motivation in Fitness

02:07 Creating Consistent Habits

04:52 Habit Stacking Techniques

10:18 Tracking Progress and Accountability

12:17 Final Thoughts and Encouragement

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Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.