In episode 3 of this Half-Marathon to Full-Marathon mini series we go into detail about why speed training is important and how the two-races differ, specifically on race day.

Beyond wanting to be a faster runner, incorporating speedwork, and various longer and shorter runs at various intensities can help us become more efficient and overall stronger athletes.

Employing a more conservative approach in the earlier sections of a marathon can help us to finish stronger, and we dive into why that is, in addition to what other factors play into how these two races differ.

Thank you for joining in on this 3-part series, we will be back for more shortly with training plans and other various running strategies and talk, so be sure to subscribe and continue joining in on the discussion!

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/maxler05_/⁠⁠

In part 2 of the Half-Marathon to Full-Marathon discussion we talk all about the importance of fueling and hydration in both training and on race day.

Staying on top of hydration and fueling is going to be of the utmost importance over the course of your training cycle as well as during long runs and on race day!

Join us as we detail what to eat, how much to eat, and how to avoid bonking and hitting the dreaded wall! My goal is for you to run the fastest and most successful marathon that you can, and keeping on top of your fueling and hydration needs is an integral piece to that puzzle.

So, join in to this episode as we discuss all things fueling and hydration!

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/maxler05_/⁠⁠

In the first episode of the Half-to-Full Marathon series we dive into the what it takes and what the incredible physical and psychological benefits are of both training for and running marathons.

We discuss how while training for and running half marathons is great, and a massively successful challenge and goal to be undertaken, but the full 26.2-mile marathon is a beast of its own, and should be respected as such.

We detail that the gains in confidence, interoception, and mental fortitude seem to be guaranteed as you increase your long runs, run on the days when you don’t particularly feel like it, and continually prove to yourself how strong you really are. We cover much more in this episode including why it’s so important to focus on recovery and how we can take full advantage of easier runs and active recovery days.

We hope you enjoy this episode and join us for upcoming episodes on fueling and hydration, training adaptations, and race day tactics!

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/maxler05_/⁠⁠

In this captivating episode of the Big & Strong Series, we embark on a comprehensive journey into the realm of the leg curl—an exercise celebrated for its ability to fortify hamstring muscles.

We delve into the intricacies and technique behind the leg curl, exploring variations, foot positioning, and the targeted muscle engagement that make it an indispensable part of lower body workouts.

From its proficiency in isolating and strengthening the hamstrings to its role in improving knee stability and lower body balance, the leg curl stands tall as an essential exercise for individuals seeking to develop powerful and resilient legs.

Join us as we unveil the secrets of the leg curl, equipping you with the knowledge and techniques to integrate this transformative move into your Big & Strong journey.

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/maxler05_/⁠⁠

In this compelling episode of The Big & Strong Series, we embark on an in-depth exploration of the leg press - an exercise known to sculpt formidable lower body size and strength.

We uncover the essence and technique behind the leg press, exploring variations, foot positions, and the muscle engagement that make it an indispensable part of lower body workouts. From its proficiency in targeting the quads, hamstrings, and glutes to its role in enhancing overall lower body power, the leg press stands tall as a foundational exercise for individuals aiming to fortify their lower body muscles.

Join us as we unravel the secrets of the leg press, equipping you with the knowledge and techniques to integrate this transformative move into your Big & Strong Series!

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

In today’s podcast episode of The College Gym Rat Series, we discuss the interplay of eating healthfully while sticking with a shoe-string budget.

Join us as we uncover effective strategies, shopping tips, and budget-friendly recipes tailored to the college experience. From smart meal planning and ingredient selection to utilizing resources and community support, this episode serves as a comprehensive guide for young individuals navigating the challenge of eating healthily on a limited budget.

Tune in and discover how simple yet impactful choices can revolutionize your approach to eating healthfully without breaking the bank.

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/maxler05_/

In episode 9 of the college gym rat series we dive into the heart of gym etiquette, focusing on the unique dynamics of college fitness spaces.

Discover the ins and outs of proper conduct and respect within college gyms, as we unpack the essential principles of gym etiquette. From fundamental practices like equipment cleanliness and space management to navigating crowded periods and fostering a supportive gym culture, this episode equips you with the tools needed to navigate gym spaces respectfully.

Tune in and explore how embracing gym etiquette not only enhances your fitness journey but also contributes to a vibrant, inclusive, and positive gym culture within the college community.

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/maxler05_/⁠⁠

In the most recent episode of The Strength and Conditioning Series, Dr. Mike Axler discussed the intricate world of energy systems – the driving force behind athletic prowess. Here's a brief overview of what was covered in the episode:

1. ATP-PC System:

Explored the immediate energy system crucial for short, explosive activities. 

Unveiled training strategies focused on high-intensity sprints and power-enhancing exercises.

2. Glycolytic System:

Discussed anaerobic glycolysis, fueling moderate to high-intensity activities.

Explored workouts incorporating compound lifts and interval training for glycolytic system enhancement.

3. Aerobic System:

Delved into the aerobic system, vital for prolonged, lower-intensity exercises.

Explored endurance training techniques, including steady-state runs, interval training, and cross-training activities.

4. Training Modalities:

Sprint Training: Highlighted the importance of ATP-PC system optimization through explosive drills and plyometrics.

Weightlifting: Explored the combination of ATP-PC and glycolytic system enhancement through compound lifts and HIIT.

Endurance Training: Focused on aerobic system development with long runs, interval training, and cross-training activities.

Team-Sport Training: Emphasized a comprehensive approach, incorporating elements from all energy systems for versatility and performance.

Stay tuned for more in-depth explorations, expert insights, and exciting episodes that will empower you on your journey to peak physical performance.

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/maxler05_/⁠⁠

Episode 8 of our The Gym Rat series is your ticket to mastering the art of harmonizing your social life with your fitness aspirations.

In this insightful episode, we explore the crucial balance between yout social life and your fitness life. Discover the importance of finding equilibrium between social connections and physical well-being, and gain valuable strategies to seamlessly integrate fitness into your social life.

From tips on time management and setting boundaries to fostering a mindset of adaptability, this episode equips you with the tools needed to create a lifestyle that nurtures both health and social connections.

Tune in and embark on a journey towards a more balanced and fulfilling life!

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/maxler05_/⁠⁠

Welcome to episode 5 of The Discipline Series dedicated to the power of cultivating a growth mindset in our journey towards self-improvement and success.

In this enlightening exploration, we delve into the transformative potential of adopting a mindset that champions learning, resilience, and the belief in one's capacity for growth. Join us as we unravel the strategies and insights necessary to foster a mindset that thrives on challenges, embraces effort, and sees setbacks as stepping stones to success.

Throughout this episode, we navigate the corridors of the mind, uncovering powerful strategies to embrace a growth-oriented perspective. Learn to reframe challenges as opportunities for learning, shift the focus from outcomes to the process of growth, and harness the strength in persistence and resilience. Engage with actionable techniques that promote positive self-talk, encourage adaptability, and nurture a lifelong love for learning.

Tune in and embark on a journey towards a mindset that fuels progress, resilience, and continuous improvement. Embrace the transformative power of a growth mindset, and unlock the doors to a world where challenges are welcomed, effort is celebrated, and personal growth becomes an endless journey of discovery and accomplishment.

Links

My Book On Health and Fitness for the College Gym Rat

⁠⁠⁠⁠⁠⁠⁠⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=sr_1_1?crid=118Y6ZRC44OEM&keywords=six+pack+secrets+from+the+college+dorm+room&qid=1703257896&sprefix=six+pack+secrets+from+the+college+dorm+room%2Caps%2C112&sr=8-1⁠⁠⁠⁠⁠⁠⁠⁠

Health Consultancy Services

⁠⁠⁠⁠⁠⁠⁠⁠https://www.ultramarathonconsultant.com/⁠⁠⁠⁠⁠⁠⁠⁠

Instagram

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/maxler05_/⁠⁠