This week on The HERO Movement Podcast, we look at some of the best mobility exercises to use whilst traveling (or to combat any prolonged sitting), and we explore the ideal morning routine to free up joint stiffness and set your body + mind right for the day. 

02:47 - What are some of the most effective quick stretches for people who spend a lot of time sitting?

• The negative impacts of sitting for prolonged periods.
• Why the couch stretch gives you the biggest bang for your buck.
• How to enhance your training and add quick activation routines to engage the glutes and core (and to correct imbalances).

• Why sleep and hydration can affect morning joint pain.
• How breathwork and movement can be incorporated to ease stiffness.
• Managing joint pain in the long term through hot/cold exposure and Wim Hof style breathing techniques.

Further show notes, links and resources: https://www.heromovement.net/podcast/042

This week on The Hero Movement Podcast we explore some of the best strategies fo building lean muscle mass (whilst minimising fat gain), and we touch on the PEACE and LOVE approach for dealing with injuries. 

05:10 - A new study highlights the negative impacts of social media on teenagers, from sleep interruption to low self-esteem. 

• How the rise of social media has paved the way for cyberbullying.
• Should Instagram remove the like counter from posts?

12:57 - What are some of your top tips for building lean muscle?

• The importance of the basics when it comes to nutrition and general wellbeing, including protein requirements.
• How to train to encourage muscle building and few different ways to approach your bulking phase.
• Intermediate to advanced strategies for calorie cycling and intermittent fasting. 

• Why RICE might not be the best protocol to follow and how it might actually do more harm than good.
• The problems with ice when it comes to promoting recovery (and what to do instead).
• How you can effectively support the injury recovery process following the PEACE + LOVE acronym. 

Shownotes: https://www.heromovement.net/podcast/041

Mobility Bundle Giveaway: https://www.heromovement.net/giveaway

2:00 - A quick chat about a couple of podcasts we've been enjoying. 

• How Kelly Starrett's interview on The Mind Muscle Project Podcast reinforces the importance of movement quality and mobility.
• Why we enjoy listening to podcasts outside of the fitness space such as Sh**ged Married Annoyed.

06:30 - Vanity Fair's 2018 interview with Hans Zimmer.

• His reluctance to get involved with the films and discovering a deeper connection with them.

09:30 - What are the best tools and pieces of equipment to use to improve mobility?

• Types of mobility training that don't require any equipment at all, such as squat sequences, shoulder mobility routines, foundation training and some forms of yoga.
• The best bits of mobility kit for soft tissue work, joint capsule work & strengthening drills and for sliding surfaces & inflammed tissues.
• Introducing the mobility bundle giveaway which includes a foam roller, mobility balls, resistance bands, yoga strap and free access to my online 28-day course, Mobility Reset. Go to heromovement.net/giveaway to find out more.

• The potential health problems linked with toxins commonly found in personal care products.
• EWG's guide to sunscreens, including ingredients to avoid and ones to opt for.
• Why we should cultivate more awareness of what we put on our bodies and being wary of terms such as 'natural'.

Full show notes and bonus resources at: https://www.heromovement.net/podcast/040

1:21 - A quick overview of our Wendler 5/3/1 deload week.

4:02 - The UK's unprecedented warm weather and reviewing advice on how to sleep during a heatwave.

• Taking a look at the BBC's 10 tips on getting a good night's rest despite the hotter weather.

10:31 - What are some of the best hacks for longevity?

• Identifying 5 key longevity tips from The Blue Zones.
• Why daily low level activity can impact our life expectancy.
• Basic nutrition tips for living a long and healthy life, including some interesting research on chocolate & resistant starch.
•  The importance of stress management, having a reason why and a sense of community.
• A quick look at saunas and their influence on cardiovascular health.

• What is Piriformis syndrome and its symptoms?
• The causes of the syndrome and the importance of a professional diagnosis.
• Using the 3R mobility method to address the pain associated with Piriformis syndrome, including a few stretched and strengthening exercises.

For full show notes and bonus resources, head to https://plans.heromovement.net/podcast/039

This week on The HERO Movement Podcast:

3:00 - Luke's new homemade huaraches inspired by the Tarahumara tribe.

• How to DIY sandals without spending a penny.
• Why Luke's choosing sandals over other "barefoot" options.

7:58 - An Update on Luke & Michaela's 5/3/1 training program.

• How Michaela has switched up her accessory work to place more focus on the glutes.

11:41 - How to overcome a fitness plateau?

• 4 ways to move past a stall in your training: Be patient, manipulate volume and frequency, deload, and switch it up.
• How external factors like nutrition, sleep and recovery might be affecting your progress.

• Where to begin with mobility if you're completely new to it.
• Why it's important to know your reason why - the big benefits of focussing on mobility.
• Why using a full body routine can help to establish a daily mobility habit.
• How to identify areas to focus on through an assessment.
• How to address pain points following the 3R Mobility Method: realise, release, reinforce.

Full show notes and further resources at: https://www.heromovement.net/podcast/038

This week on The HERO Movement Podcast:

• 3:05 - A new study shows barefoot walking results in calluses that are more beneficial for our feet than shoes.
• 10:25 - Two important components to healthy fat loss (that aren't to do with calorie restriction).
• 23:54 - How do I find time to research healthy eating?
• 52:26 - How can we tell the difference between fatigue that we can train with, and fatigue that we should rest with?

For the full episode show notes, further resources, and movement + mobility plans, head to: https://www.heromovement.net/podcast/037

This week on The Hero Movement Podcast: we discuss our new training programme, Luke's core stability routine, the best stretches & mobilisations for pre or post workout, and how to maintain consistency when training multiple times a week.

• 3:52 - Luke & Michaela's new training programme.
• 15:53 -  Luke's latest Instagram post on his new core activation routine
• 23:10 – How do I know which stretches/mobility exercises to do before workouts and which ones to do after workouts?
• 29:10 – How to maintain consistency when we’re training multiple times a week?

Full shownotes and further resources at: https://www.heromovement.net/podcast/036

This week on The Hero Movement Podcast we start by talking about where we are with our own training and goals, we share our thoughts on the healthiest form of exercise and prioritising muscles vs movements in our workouts. Our final question sees us discuss all things SMART goals, are they useful or can they have a negative impact on our health?

For shownotes + free resources, head to: https://www.heromovement.net/podcast/035

This week on The HERO Movement Podcast:

• 2:25 - Where we've been and why we decided to restart the show
• 3:45 -  How Luke and Michaela are currently training
• 8:40 - What's the healthiest form of exercise if you had to just pick one?
• 15:14 - Should you train muscles or movements?
• 25:13 - SMART Goals: Can they be detrimental to your health and performance?

Part 1 of our new years healthy habits special. We look at: 

• The importance in knowing your reason why before you embark on a change.
• What is the habit loop, and how can you use it to change lifelong habits. 
• Two of the most successful approaches to changing a habit or reaching a goal, and how to use them. 

Shownotes: 

A few simple tips for enjoying a healthy, heroic festive season. We look at nutrition, fitting in training, finding time for some mindful attention, and more. 

Shownotes: https://www.heromovement.net/podcast/033