Metalcore & Muscle

In this episode of the podcast, Evan discusses some of the things he wished he knew when he stated weightlifting. It is our hope that you can learn from these experiences to expedite your gains in the gym. Our host Evan has been working in the fitness industry as a personal trainer and health coach for 9 years, and he shares some tips on achieving the most common fitness goals, some of which include boosting energy and increasing strength. The episode concludes with our song selection for Song of the Week. Enjoy!

Resources: 

• Does exercise really boost energy levels? - Harvard Health
• SHAREABLE RESOURCE: Ten Ways to Implement the Principle of P... : ACSM's Health & Fitness Journal (lww.com)

Song of the Week:
No Evil by Catch Your Breath 

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We are only about 3 months into 2023 and there have been some great releases within the Metalcore genre. In this episode of the podcast, we discuss our favorite albums from the year so far. We discuss some of the overall themes within each album, as well as some of our favorite songs. The podcast episode concludes with our selection for Song of the Week. We hope you enjoy!

Song of the Week: Free by THICC

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Do you have limited time to exercise throughout your week? Having enough time to exercise is a common concern for many people and lack of time often prevents individuals from engaging in health promoting behaviors. In this episode of the podcast, we discuss a peer reviewed study (included below) that provides some practical applications for those who are looking to increase strength and muscle mass with limited time to train. We provide a sample workout routine utilizing the practical applications provided in the article, along with some general tips for exercising with limited time. Lastly, the episode concludes with our selection for Song of the Week. Enjoy!

Resource:
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review - PubMed (nih.gov)

Song of the Week:
Paralyzed by Her Last Sight 

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When you listen to music, do you always listen to the same genre, or do you explore new types of music? In this episode of the podcast, we discuss four albums that helped change our taste in music, opening up new interests in metalcore sub genres like progressive metalcore and multi-dimensional fusions of hip-hop, EDM, and rock. We discuss background on each album, themes, lyrics, best workout songs, and more. The episode concludes with our song of the week selection. We hope you enjoy! 

Song of the Week:
Jaded by Imminence 

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Are you looking to lose weight but don't know where to begin? Perhaps you have heard that a certain diet, supplement, or workout style is best for fat loss but you're not sure which is right for you. In this episode of the podcast, Evan breaks down his experiences losing weight as a men's physique competitor into relatable and realistic tips for the non-competitor that simply wants to be the healthiest version of themselves. The episode culminates with seven key takeaways that can help you get started on the right foot with your weight loss journey. We conclude the episode with our song of the week selection from the Spotify Release Radar. We hope you learn a lot from this episode!

Resources: 

• Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation - PMC (nih.gov)
• What it REALLY takes to lose fat, get healthy, and change your body. (precisionnutrition.com)

Song of the Week: 

• Just Face It by IMAGE/INTENT

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Do you remember the songs that made you fall in love with your favorite genre of music? In this episode of the podcast, our host Evan discusses 15 songs that made him fall in love with the metalcore genre. Perhaps these songs are brand new for you and you will fall in love with them too, or maybe you are already familiar with these songs and this episode can take you on a nostalgic tour of some of your old favorites. Evan also discusses three reasons why he fell in love with weightlifting with hopes that it can help you connect to the reasons why you started as well. The episode concludes with Evan's pick for song of week.

Spotify Release Radar Song of the Week: 

• Hellbent by Bridges Ablaze

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Have you ever had feelings of anxiety related to exercise or have dreaded engaging in exercise? With the new year in full swing, these may be feelings that you are experiencing, and with this episode, we want to provide all the information that you will need to not only make exercise a part of your lifestyle, but will hopefully help you see exercise in a positive light. We will dive into some research surrounding the topic and work together to create a plan of action to implement some key takeaways. We are going to round out the episode with the Spotify Release Radar Song of the Week where we will discuss one of our favorite songs released this week. We hope you find value in this episode!

Resources: 

• Efficacy and causal mechanism of an online social media intervention to increase physical activity: Results of a randomized controlled trial - ScienceDirect
• Physical activity in adolescents: analysis of the social influence of parents and friends - ScienceDirect
• Hard-Wired to Hate Exercise? - WSJ
• Exercise does not feel the same when you are overweight: the impact of self-selected and imposed intensity on affect and exertion | International Journal of Obesity (nature.com)
• Why are some groups physically active and others not? A contrast group analysis in leisure settings - PMC (nih.gov)
• Have adults lost their sense of play? An observational study of the social dynamics of physical (in)activity in German and Hawaiian leisure settings - PMC (nih.gov)
• How do obese individuals perceive and respond to the different types of obesity stigma that they encounter in their daily lives? A qualitative study - ScienceDirect

Song of the Week:
PURE HEAVEN by Cloudsight, Victor Borba, and Rory Rodriguez

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As the year comes to an end, we wanted to highlight five of our favorite songs that were released this year from up-and-coming bands in the scene. In this episode of the podcast, we provide some background information on each band, along with a lyrical analysis, and some of our favorite parts of each song. We believe it is so important to spread the word when we find some great music! The episode then transitions into a quick fitness tip regarding the upcoming holidays and rounds out as usual with the Spotify Release Radar Recap. This will be the final episode of the year, so we hope that you all have a great holiday season!

Track List:

• Ryan Gosling by Image/Intent
• Dead & Gone by Amoura 
• Midnight Rain by Dreamwake
• Devil in the Room by A Sense of Purpose
• Sapphire by Obsidian Mind

Release Radar Recap: 

• Hell Finds You Everywhere by Thousand Below
• Libertad by Shrezzers 
• Nail In the Coffin by Mayfield  

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When thinking about the electronicore genre, who are some bands that come to mind? Is it Attack Attack! or maybe I See Stars? Perhaps you are not familiar with the electronicore genre at all. In this episode, we discuss some early influences in the electronicore genre as well as some modern day electronic/metalcore collaborations. The fitness portion of the episode covers some of our favorite exercises for growing muscular shoulders. The episode rounds out with the Spotify Release Radar Recap. We hope you enjoy!

Release Radar Recap: 

• Vengeance by Currents
• Nocturnal Future by The Word Alive 
• World Unknown by ERRA, PhaseOne 

Best of Electronicore Playlist: https://open.spotify.com/playlist/5bF0SbF0kKvgWBPap1oM2A?si=df051861db854957

Resources:
Electronicore - Wikipedia 

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Do you skip leg day? In this episode of the podcast, we provide the ultimate guide for growing bigger legs. We begin by providing reasons why leg training is aversive, in addition to reasons why it is important to train your lower body. We then provide a list of tips on how to grow bigger legs. The episode continues with our host sharing a sample leg day playlist featuring some great metalcore tracks. Lastly, the episode concludes with our Spotify Release Radar Recap. We hope you enjoy and don't skip leg day!

Sample Leg Day Playlist:

1. Carpe Diem by August Burns Red
2. Can You Feel My Heart by Bring Me the Horizon
3. Glass Houses by Bad Omens
4. Doomswitch by Make Them Suffer
5. The Outcast by The Ghost Inside
6. Hush Yael by Oh Sleeper
7. Romance is Dead by Parkway Drive
8. Second & Sebring by Of Mice & Men
9. Icarus by PhaseOne and Polaris
10. Glass Hands by Crooked Royals

Release Radar Recap:

• Guiding Light by Caskets
• Anabolic Spudsman (Thique Edition) by Bilmuri, Spencer Stewart, Lorna Shore

Resource:
12p_behavioral_management_strategies_for_initiating_and_maintaining_exercise_adherence.pdf (pcna.net) 

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