Side Quest Podcast

Simple Iron-Clad Strategies to Get Back in the Gym After a Break

 

We all get sick, go on vacation, or have long business trips that derail our fitness goals.

 

Sometimes these events can keep us out of the gym for weeks or longer.

 

And sadly, most of us make huge mistakes when we try and get back into the gym.

 

• Start too fast
• Pick up where we left off weeks/months before
• Lift too heavy, too soon
• Spend the next few days moaning and complaining about how sore we are

 

 

"How do I get back in the gym after break?"

 

It's one of the most often asked questions I receive.

 

So in this podcast episode, I delve into the strategies I use to help clients get back into the groove and dust off the cobwebs after a long illness or vacation.

 

In this episode I discuss:

 

• Getting back in the game
• The 3-4-8 strategy
• Taking it slow
• Having a "fuck it" day
• Phoning a "bro" or a friend

 

Over the last year, I've had the pleasure of getting to know a ton of new people while apart of the RFS Mastermind.

Joey Percia, is one of the awesome guys I've gotten to know over that time.

When Joey graduated High School, if he was lucky and found himself soaking wet, he weighed around 130-pounds.

He even broke a box jump record at ‘The Strongest Powerlifting Gym’ in the World, oh and that feat only made it easier for him to dunk a basketball, even if he's only 5’9".

Jumping high is something Joey does well. But he's also a beast when it comes to lifting heavy ass weight. Since he started training he's been able to deadlift 3.2x his bodyweight. Setting his PR at 585lbs. He's also squatted over 500lbs and set a NJ State Bench Press record.

Needless to say, Joey is strong. He's also a great writer and coach.

 

For more show notes, please visit sidequestfitness.com/joey-percia/

Jason Helmes returns, almost a year to the date we last heard from him.

As one of my first guests, not to mention a huge inspiration on my work and growth as an entrepreneur, I am a huge fan of Jason's work.

When he approached me and asked about coming on the show to chat about his new muscle building program, No Squats. No Deadlifts. HUGE GAINS, I quickly said, yes.

Jason gets it.

He's not only a living breathing example of the hard work he put in to achieve his physique goals, but he is a straight up hardcore-hustler.

Every single week he is putting out some form of content for his audience. Whether it's an article or now his podcast and Facebook video series, Jason works.

Like myself, he is an experimenter. Testing new ideas and protocols on himself before using them on clients.

His latest program, No Squats. No Deadlifts. HUGE GAINS, came from a bulking experiment he did last winter.

 

For more and a link to pick up a copy of Jason's program, head to www.sidequestfitness.com/jason-helmes-3/

Over the last few weeks, I've been reading and working through a book called The Artists Way.

Between that book and something my former guest Alex Mullan said during our interview I began to think more about being a beginner.

As a gamer, I'm always taking on the role of a beginner when I pick up a new game. Especially, if it's a new game I've never played before.

Learning how the game mechanics work, the best strategies for playing the game, or even discovering the small details the developers planted in the gameplay is always fun.

But it's never easy to learn something new. Still, when you play a game it's far easier to level up when you're new than if you've been playing for months.

Level 1-10 happens a lot quicker than levels 20-30.

Embracing the beginning is one of the hardest concepts to learn in any endeavor. You want to feel like you understand things or you want to see results.

Lack of results we thought we'd have is one of the reasons why many people give up their goals.

In this episode, I talk about what The Artists Way has taught me about the process and why as an artist, a creator, that it's far more important for me to focus on "doing the work" than the actual work itself.

Learn to be okay with the learning phase of being a beginner but also know that you'll be far further down the road of success if you do the work and embrace the growing pains than if you give up because you aren't level 100 on day 5.

In this solo episode, I cover the best snacks for you to choose while on the road.

Travel is something I try and do a lot of and road trips are my favorite form of travel.

But you don't have to sacrifice your health goals to eat horrible gas station fare while you drive cross country.

There are options you can find at any gas station to give you the fuel you need for the road and that won't derail your fat loss goals.

It's crazy to think that it's been one year since Travis Pollen gave me the idea for "Coaches Corner."

At the time of recording this, the 2016 Rio Olympics were still happening, so we decided to devote an entire episode to this once-every-four-year event.

We celebrated a year of episodes with tons of shenanigans and, of course, chatted about all the excitement of the Olympics.

There's a lot of great discussion about training, aging athletes, events that transpired during the games, as well as a brief discussion on the reason it's ludicrous that athletes have to pay taxes on their medals.

 

Thank you all for listening to "Coaches Corner" for the last year and, though, the format will change a bit, we will still be delivering valuable information to you as an audience.

 

I'm often asked, "is there a magic food I can eat for weight loss?"

 

"If I eat avocados will they get rid of my belly fat?"  

"I heard carbs are bad for you and I should eat like a caveman, is that true?"

"What foods can I eat that will make me lose weight?"

 

Sensational claims and promises from fat-burner supplements or fad diets on the cover of Cosmo or The Huffington Post are as empty and false as rest of the chalices Indiana had to choose from.

You want to buy the flashy, catchy, “hottest” items on the market.

But, it's the stupid-simple, non-sexy actions that get the job done.

The grail of weight loss is about as exciting as a wooden cup.

 

In this episode, I reveal to you what the Holy Grail of Fat Loss is and how IT'S the only way you can lose unwanted body fat.

 

For more show notes head to www.sidequestfitness.com/holy-grail/

Interview with Dr. John Rusin

Dr. John Rusin, aka "The Strength Doc," isn't your typical strength coach. He's also a physical therapist.

He first went the route of the traditional strength & conditioning coach but found he had more of a passion for sports performance physical therapy.

Human performance is now is life-blood. He has an impressive and diverse list of clientele. From NFL and MLB athletes to competitive powerlifters and bodybuilders, Dr. Rusin develops programs aimed at promoting better recovery and regeneration for world class athletes.

Dr. Rusin has one goal: to bridge the ever-growing gap between high-performance strength and conditioning and cutting-edge rehabilitation methodology for both elite strength athletes and amateur fitness fanatics.

He brings over a decade of high-level training experience along with advanced degrees in both Exercise Science and Physical Therapy, creating result oriented programs for my clients. This synergy of academia and in-field training experience sets the tone for intelligently designed approaches to fitness and performance.

 

For more show notes head to www.sidequestfitness.com/rusin/

 

In this episode of the podcast, I answer questions from the community of Heroes.

Ever wondered how to navigate the world of alcohol while dieting?

What strategies can you use while out at the bar or at a BBQ to continue losing fat while you imbibe on whiskey or beer? 

 

Or have you ever found yourself staring at a bottle of BCAAs and Amino Acids wondering what the fuck the difference is? Will one get me more jacked than the other?

 

Maybe you're new to the gym and noticing a whole host of things you've never seen before. Like people who arch their backs during a bench press?

Is that correct? Should you do that? Will you hurt yourself?

In this month's installment of Community Questions, I answer 3 questions from listeners or followers on social media.

 

In this episode I discuss:

• Indiana Jones and the Raiders of the Lost Bar
• Supplements I use
• What amino acids are and what BCAAs are
• Whether you should or shouldn't arch your back while bench pressing

This year I've met some inspiring and kick-ass dudes.   Alex Mullan is one of those dudes.   Alex is the owner and creator of MASSthetics. A fitness blog dedicated to helping dudes get JACKED.   Why is getting jacked important? Because as Alex says, "when you look incredible, you feel incredible. When you feel incredible, incredible things begin to happen in your life."   Similar to my belief, Alex Mullan believes when you take control of your physique, everything else falls into place. Alex wants to help men and women build the best body they've ever been in. No longer will you be wasting your time in the gym. No longer will your confusion about what, when, and how to eat hold you back. No longer will you be trapped in a physique that doesn’t bring a smile to your face. Because Alex's goal is to take all that away.

 

For more show notes head to www.sidequestfitness.com/alex-mullan/