PR Podcast

PR Podcast

By PR PodcastHealth & Fitness
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PR Podcast episodes

  • 026: Surviving the Holidays
    The PR podcast crew go over tactics and tips on how to stay on track during the holiday season. Also, how to prepare for the new year ahead. Eat food, lift weights, and stay on Santa’s nice list of you want gains and PR’s under the tree. Happy Holidays!
    00:03- thanksgiving joys
    00:06- episode topic begins
    00:07- What Joseph does to stay on track on the holidays
    00:11- what Morgan does to stay on track
    00:13- what Annabel suggests to her clients to enjoy the holiday foods without the additional stress
    00:19- fun thanksgiving stats
    00:22- the gang talks about their holiday happy weight gain
    00:23- How to prepare for the new year
    00:24- focus on ADDING not subtracting
    00:24- life can be easier with a trainer
    00:25- What to look for in a good trainer/coach
    00:32- Episode takeaways
    IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino
    36 min
  • Fit Bits Ep. 02 - Travel Snacks
    Do you have a trip planned and don’t know what to fill your snacks holes (pockets) with while you’re on the go? Anabel and Joseph go over a list of their favorite travel snacks and some of the favorites from their listeners. Sit back, relax, and grab your favorite snack. 00:38- Annie hyping up her bench press
    2:00- beginning of topic: snacks
    2:30- benefits of cargo pants
    3:30- Annie explains her traveling techniques
    5:30- how to eat when traveling by plane ✈️
    9:40- IG audience favorite snacks
    15:25- Annie’s favorite travel snacks
    18:30- Joseph’s favorite travel snacks
    IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino
    23 min
  • Fit Bits Ep. 01 - How to Track Alcohol

    Can you have alcohol and still reach your fitness goals? Assuming you're 21+, yes (drink responsibly)...

    Listen in for tips on tracking alcohol, some considerations when it come to health and fitness, and some of our favorite low-calorie options. 

    00:30- Explaining Fit Bits 

    1:20- alcohol macros 

    2:15- how to track alcohol macros 

    3:30- holidays and drinking 

    5:30- how Joseph tells his clients to track 

    6:30- possible negatives 

    9:00- don’t Drake and drive 

    9:45- alcohol and gainzzz (or lack thereof) - https://www.mdpi.com/2411-5142/4/3/41/htm 

    11:30- alcohol and the effects on plasma amino acids 

    13:15- social drinking 

    14:40- episode takeaways 

    15:30- Anabel and Joseph’s preferred drinks 

    17:50- Outro


    IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino

    19 min
  • 025: Dopamine, Supersets, & Metabolic Rate Study
    Tune in to hear bout...
    How to inspire drive and motivation
    Joseph's Peak Week
    Supersets/Super Duper Sets (Giant Sets)
    New Study! Metabolic Rate through the Lifespan
    This or That Segment 
    Articles/Mentions: 
    Huberman Lab Podcast - ‘How to Increase Motivation and Drive’ - https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000513916769
    Article - ‘Daily energy expenditure through the human life course’ - H. Pontzer, et al (PMID: 34385400)
    Paper - Taking the long view on metabolism (perspective) - By T. Rhoads & R. Anderson (PMID: 34385381)
    This or Segment - IG: @mayraam_ CEO of @mealswithmayra & IG: @andreampm Owner of @officislsavagefitclub
    Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino
    1 hr 11 min
  • 024: Don't Call It a Comeback
    Hear some updates on Morgan’s USAPL Nationals 2021, Joseph’s road to the Natural Olympia 2021, and Anabel’s wedding.
    Next, we discuss coming back from an injury (whether related to training or not) or a long break including strategies to promote healing and recovery as well as preserving muscle. A special mention for postpartum people returning to training!
    Articles/Mentions:
    • Postpartum Rehab and Recovery — 6 Week Training Program - https://www.girlsgonestrong.com/wp-content/uploads/2020/03/GGS_RehabAndRecoveryPostpartum-6WkTrainingProgram.pdf
    Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.
    Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino
    50 min
  • 023: Are Diet Breaks/Refeeds Useful? When? How? Why?

    Diet Breaks are a dieting strategy that may help improve weight loss efficiency.

    Are they useful? What are some benefits (psychological and physiological)?

    When do you implement diet break or refeed? How? And, why might you want to?

    Notes: Other terms used include ‘Non-Linear Dieting, intermittent energy restriction, or refeed./Diet Breaks are NOT formally defined; a "cheat" or excuse to binge!


    Articles/Mentions:

    • Continuous versus intermittent moderate energy restriction for increased fat mass loss and fat free mass retention in adult athletes: protocol for a randomised controlled trial-the ICECAP trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population) - https://doi.org/10.1136/bmjsem-2018-000423
    • Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study -  https://doi.org/10.1038/ijo.2017.206

      • Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.

      Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

      50 min
    • 022: Life is Better with Caffeine

      Caffeine hits the spot!

      Caffeine is a nootropic stimulant because is sensitizes neurons and provides mental stimulations. It is shown in studies to improve:

      • Cognitive Function/Focus
      • Muscle Endurance
      • Physical Strength
      • Fat Oxidation

        • 3-6mg/kg of body weight per day taken 60-90 minutes before training seems to be the best for most individuals.

        200mg of caffeine is often used for fat-oxidizing supplements while acute strength increases occur at higher doses (500mg and above)


        Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a 5-star rating and review.

        Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino

        35 min
      • 021: Quarantine Life is Better Without Pants
        We miss you and we are back with an update...excuse the sound quality, we will improve!
        00:00:35 - Joseph doesn't wear pants during ZOOM meetings
        00:02:20 - Looking on the bright side...getting creative with training and adjusting for work
        00:21:08 - Weirdest things about this "new normal": toilet paper, tape lines, parks/trails closing, and epicenters in the U.S. due to parties, travel, spring break, mardi gras
        00:33:55 - Athlete's perspective during a pandemic
        00:43:35 - What has your mindset been affected/how have you adapted? Morgan (44:04), Joseph (48:55), Anabel (50:00)
        01:04:30 - Things to do to not feel isolated
        COVID-19 Resources:
        Centers for Disease Control and Prevention (CDC) - www.cdc.gov
        World Health Organization (WHO) - www.who.int
        National Institutes of Health (NIH) - www.nih.gov
        Feeding America - feedingamerica.org
        NAMI Helpline - nami.org
        Anxious about Coronavirus? Text HOME to 741741 (crisitextline.org)
        Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.
        Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino
        1 hr 14 min
      • 020: Weird Times, St. Patty's Day, Burger Challenge Update, The Arnold Recap, & More!
        00:25 - Toilet paper hoarding and bidets 
        03:55 - COVID-19: Social media influence, memes, misinformation, #FactsNotFear
        15:10 - Recommendations from the CDC
        CDC.gov - https://www.epa.gov/pesticide-registration/list-n-disinfectants-use-against-sars-cov-2
        Cleaning Supplies - https://www.cdc.gov/coronavirus/2019-ncov/index.html
        28:20 - Ways to Help During a Self-Quarantine
        35:45 - Fun Stuff to Do While You Self-Quarantine
        40:30 - St. Patrick's Day & Pi Day
        44:00 - Burger Challenge & 75 Hard Update
        48:35 - The Arnold Recap
        Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review.
        Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino
        1 hr 5 min
      • 019: The Arnold Preview
        In this episode we interview Morgan and get a preview for his competition at the Arnold Sports Festival.
        Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino
        1 hr

      About PR Podcast

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      Raising your PRs in and outside the gym!