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PR Podcast
By PR PodcastHealth & Fitness
PR Podcast episodes
- 008: Reverse Dieting & Bulking
It’s bulking season... here are some ways to do it right!
[01:20] PR Podcast Recording #Fails
[05:25] Protein Chocolate Chip Protein Cookies
[07:00] Reverse Dieting/Recovery Dieting - What is it? Who should I reverse diet? When should I reverse diet? What about cardio? Tips from a stage competitor. How aggressive to go.
[26:40] Bulking - What is it? Why bulk? How to plan for and track a bulk. Newbie lifters versus experienced lifters. [42:43] Negatives of Bulking
[50:45] Thank you iTunes Reviewers!
Articles:
- Calorie deficits effect muscle protein synthesis https://www.ncbi.nlm.nih.gov/pubmed/17229738
- The role of adipokines as regulators of skeletal muscle fatty acid metabolism and insulin sensitivity. https://www.ncbi.nlm.nih.gov/pubmed/16497175
- Calorie deficit manipulation and its effect on hormones - https://www.ncbi.nlm.nih.gov/pubmed/21678033, https://www.ncbi.nlm.nih.gov/pubmed/20096034, https://www.ncbi.nlm.nih.gov/pubmed/20368473
- Insulin resistance. https://www.ncbi.nlm.nih.gov/pubmed/16777975, https://www.ncbi.nlm.nih.gov/pubmed/18227495
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Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino
50 min - 007: Q&A - Intermittent Fasting, Milestones for “Big 3”, & Advice for New Stage Competitors
We had fun with this one...our first Q&A Episode!
- [11:45] Intermittent Fasting
- [25:40] Milestones with the Big 3 Lifts
- [31:55] Advice for New Stage Competitors
Mentions & Articles:
- Questions submitted by @christophertfilms, @dannywilliams044, and @manny_sophic
- Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis
- Weight-Loss Outcomes: A Systematic Review and Meta-Analysis of Intermittent Energy Restriction Trials Lasting a Minimum of 6 Months
- Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials
- Time-restricted feeding in young men performing resistance training: A randomized controlled trial
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
46 min - 006: Thanksgiving & Natural Olympia Recap
Morgan, Joseph, and Anabel talk Thanksgiving then recap the 2019 Natural Olympia which was held in Las Vegas, NV on Saturday, November 16, 2019.
- [00:30] Happy Thanksgiving!
- [18:07] Ways to Avoid Unwanted Holiday Weight Gain
- [23:25] 2019 Natural Olympia Recap!
Help us share this episode if you found something valuable. Tag us on your IG post or story so we can thank you!
Also, we would love to hear your feedback...please leave us a rating and review.
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Follow Anabel @evolve.anabel
Follow Joseph @fit_fluential
Follow Morgan @morgan.aquino
1 hr 6 min - 005: Women in FitnessMorgan, Joseph, and Anabel talk about women in fitness and some of the myths and concerns for women and strength training.•[00:30] Life Updates: USAPL Nationals, Ireland, 75Hard, Natural Olympia, and No-Nut November•[09:10] Women & Strength Training: Myths/Concerns•[10:00] Will lifting heavy make women bulky?•[16:25] What will happen to my boobs?•[20:45] How difficult is it to put on muscle?•[23:40] Menstrual Cycle Training Advantages•[35:35] Being Weak is Dangerous•[38:30] Evidence-Based Benefits of Strength Training•[42:00] Steps to Beginning a Strength Training ProgramArticles and Mentions:@bretcontreras1@officialstrongerbyscience@drjolenebrighten• What does No-Nut November mean? https://www.dictionary.com/e/pop-culture/no-nut-november/• Tracking Periods for Women’s US Soccer Team: https://www.goodmorningamerica.com/wellness/story/uswnt-period-tracking-win-world-cup-64709450• Safe and successful strength-training program: https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program• Practices, Perceived Benefits, and Barriers to Resistance Training Among Women Enrolled in College: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5955292/• The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377696/Follow Us @PR.Podcast on Instagram!Help us share this episode if you found something valuable. Tag us on your IG post or story so we can thank you!Also, we would love to hear your feedback...please leave us a rating and review.Follow Anabel @evolve.anabelFollow Joseph @fit_fluentialFollow Morgan @morgan.aquino58 min
- 004: Exercise Recovery ModalitiesEver feel like you went a little too hard in the gym? Morgan, Joseph, and Anabel discuss proven methods to effectively recover from training.[00:20] Did Anabel survive Joseph's quad-dominant leg day?[03:00] Labor Day Plans[04:20] 75 Hard[07:25] Recovery Modalities: Least Likely to Help to Most Effective[08:50] Least Likely to Help: Cryotherapy, Cupping, Scraping, Foam Rolling, Percussion Therapy[20:00] Most Effective: Movement, Sauna, Ice Baths, Sleep, Hydration/Nutrition[45:15] TakeawaysStudies and Mentions:6-second eccentric movement (negative) for hypertrophy. https://joshstrength.com/2019/01/eccentric-moves-for-building-muscle/The effects of cryotherapy on pain and function in individuals with knee osteoarthritis: a systematic review of randomized controlled trials. https://journals-sagepub-com.libproxy.lib.csusb.edu/doi/pdf/10.1177/0269215519840406A systematic review of manual therapy techniques, dry cupping and dry needling in the reduction of myofascial pain and myofascial trigger points. https://www.ncbi.nlm.nih.gov/pubmed/31563367A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. https://www.frontiersin.org/articles/10.3389/fphys.2019.00376/fullDr. Rhonda Patrick @foundmyfitnessSauna Benefits. https://www.foundmyfitness.com/topics/sauna#health-benefits-associated-with-sauna-useIce Water Immersion as an Additional Method in Physiology Recovery in the Sport. https://openaccesspub.org/article/898/ipj-18-2465.pdfA New Mathematical Approach to Explore the Post-exercise Recovery Process and Its Applicability in a Cold Water Immersion Protocol. https://journals.lww.com/nsca-jscr/Abstract/2019/05000/A_New_Mathematical_Approach_to_Explore_the.14.aspxPoor Recovery and Increased Muscle Breakdown: Insufficient Sleep Part 2! https://www.strongerbyscience.com/poor-recovery-and-increased-muscle-breakdown-insufficient-sleep-part-2/Nutrition. https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-massFollow Us @PR.Podcast on Instagram!Help us share this episode if you found something valuable. Tag us on your IG post or story so we can thank you!Also, we would love to hear your feedback...please leave us a rating and review.Follow Anabel @evolve.anabelFollow Joseph @fit_fluentialFollow Morgan @morgan.aquino47 min
- 003: Halloween Special
It’s Spooky Season! In this mini-episode, we talk...
- Tips on Enjoying Treats Responsibly (01:10)
- Our Halloween Plans (11:00)
- Best and Worst Costumes (16:15)
Have a happy and safe Halloween!
Follow Us @PR.Podcast on Instagram!
Listening in? Find something valuable? Please help us spread the word...Tag us on your IG post or IG story so we can thank you! Also, we would love to hear from you...please leave us a rating and review.
Follow Anabel @loadedplatesandbarbells
Follow Joseph @fit_fluential
Follow Morgan @morgan.aquino
28 min - Tips on Enjoying Treats Responsibly (01:10)
- 002: Here Comes the Boom, Motivation!
Episode 002 and we’re talking MOTIVATION!
- Shots [we were nervous], dogs, and Indian food (00:10)
- Instincts Theory of Motivation (08:38)
- Is Motivation Real? (09:40)
- Our goals and our motivations (13:48)
- Intrinsic vs. Extrinsic Motivation (26:40)
- Joseph shares his story (28:10)
- Driven by insecurities (43:57)
- Tips to Getting Motivated (51:40)
- Visualization (63:00)
Follow Us @PR.Podcast on Instagram!
Listening in? Find something valuable? Please help us spread the word...Tag us on your IG post or IG story so we can thank you! Also, we would love to hear from you...please leave us a rating and review.
Follow Anabel @loadedplatesandbarbells
Follow Joseph @fit_fluential
Follow Morgan @morgan.aquino
1 hr 5 min - PR Podcast: Who Are We?
Welcome to Episode 001 of PR Podcast! Your hosts share how they got into fitness and health and talk about what to expect from tuning in.
-Our Why…(00:52)
-Anabel’s Fitness Journey (03:22)
-Joseph’s Fitness Journey (11:22)
-Morgan’s Fitness Journey (19:32)
Any hobbies aside from lifting? (32:03)
Our Goals with PR Podcast (39:18)
Follow Us on Instagram @PR.Podcast and slide in our DMs with your Questions!
Listening in? Find something valuable? Help us spread the word...Tag us on your IG post or IG story so we can thank you! Also, we would love to hear from you...please leave us a rating and review.
Follow Anabel @loadedplatesandbarbells
Follow Joseph @fit_fluential
Follow Morgan @morgan.aquino
46 min
About PR Podcast
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Raising your PRs in and outside the gym!