Watch the episode on YouTube at @ https://youtu.be/kBaBambhZS4

On this episode of the podcast I’ll be talking about what my training looks like currently and answer some questions I’ve received about training and nutrition. For the training update part of the podcast I share some cool resources that I’ve been using for general stretching and middle split training and I have a really useful handstand tip that’s been helping me a lot to finally feel balance in my hands. For the questions part of the podcast I elaborate on how to think about alternating high volume and high intensity training blocks for muscle building, talk about what to do if chin ups are hurting your elbows and finally at the end I go through a scientific journal article to answer the question of is saturated fat bad for your heart. If that sounds interesting then this episode is for you.

If you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at -- https://subscribepage.com/bodybasics

Connect with J-Mart on Social Media

Instagram - https://www.instagram.com/jmartfit/​

Facebook page - https://fb.me/jmartmoves​

Medium page - https://jmartwrites.medium.com/

Music: https://www.bensound.com

Support this podcast at — https://redcircle.com/state-of-health/donations

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcastJ-Mart compares physical health to finance and introduces the idea of Physical Retirement Planning. **** If you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at -- https://subscribepage.com/bodybasics

Connect with J-Mart on Social Media

Instagram - https://www.instagram.com/jmartfit/​

Facebook page - https://fb.me/jmartmoves​

Medium page - https://jmartwrites.medium.com/

About the video:

On this episode of the podcast I share with you my answer to the question: What physical capacity would you like to enjoy as an elderly person? My answer is, I want a body with the capacity developed by mastering the basics of movement. What are the basics of movement? I give you an answer I have thought about since being in the fitness industry for 4 years. This is by no means ‘the right’ or ‘final’ answer to this question, of course not. It’s just a snapshot in time about what I’m thinking. The basics of movement include breathing, moving the spine and full body functional movements like pushing, pulling and squating focused on the joints with the greatest range of motion (hips and shoulders). Watch the whole video for a further explanation on why I chose those 3.

Support this podcast at — https://redcircle.com/state-of-health/donations

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcast I am rejoined by my friend Alex to talk about her recent experience with doing a 12 week muscle building program. I helped Alex with programming the workouts during the 12 weeks as well as give some basic nutritional guidance to promote muscle hypertrophy. If you’re interested, check out the first episode of the podcast where Alex and I talked about the 3 key principles of muscle building. I wanted to talk to Alex after the program was over to review and analyze the process and results of the program.

Alex and I specifically talked about her initial state of mind and level of commitment going into the program and how it fluctuated throughout the 12 weeks she was doing it both for the physical training and adherence to the nutritional plan. We also talked about the key variables she was tracking and how she measured them. Also, what was her biggest obstacle to success? What results did she have at the end of 12 weeks? And what were her biggest lessons?

I also did a written summary of what we talked about in the podcast which you can find through my Medium page at

https://jmartwrites.medium.com/

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If you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at

https://subscribepage.com/bodybasics

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Connect with J-Mart on Social Media

Instagram - https://www.instagram.com/jmartfit/

Facebook page - https://fb.me/jmartmoves

Medium page - https://medium.com/john-mart

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Support J-Mart (Affiliate links)

Kits - https://kit.co/jmartfit

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Music

Bebop Rain by Colin Shaddick & Roger Nicholls is licensed under a Attribution-Noncommercial-No Derivative Works 3.0 United States License.

https://freemusicarchive.org/music/Colin_Shaddick__Roger_Nicholls

Support this podcast at — https://redcircle.com/state-of-health/donations

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

In this episode of the podcast, I am joined by coach Daniel Yores to talk about training philosophies as a personal trainer. I thought we would have a good conversation about what those philosophies are and it would be useful for listeners to hear because it’s important to know that before you hire a coach. Once you make the decision to go ahead with getting help, who do you hire? That is why I think it’s important to know the coach’s training philosophy before hiring them, because you want to make sure you’ll be a good fit with that person. Having a successful one on one personal training experience hinges on finding someone who is not only an expert in the field but also a personality match with you as a client. Dan and I discussed this at length and how we specifically value the one on one connection aspect of training clients. We also described our methods for teaching, coaching and motivating. We also talked about what our expectations are from clients and how we go about managing unrealistic client expectations. We discussed some of the differences between our own training practices and how we train clients and how to balance discipline and play in the overall physical training practice. We also provided a few practical guidelines on what to ask a coach before hiring them. If you ever thought about getting expert help to reach a health and wellness goal then listen to this episode first so you can clarify in your mind who you want to work with.

If you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at -- https://subscribepage.com/bodybasics

Stay connected with J-Mart

Instagram - https://www.instagram.com/jmartfit/

Facebook page - https://fb.me/jmartmoves

Medium page - https://medium.com/john-mart

Support this podcast at — https://redcircle.com/state-of-health/donations

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

If you want to make a commitment to mastering your body then get a free copy of my Body Basics training program at -- https://subscribepage.com/bodybasics

In this episode, I discuss the three most important points when it comes to building muscle mass with my friend and client Alex. Alex is a Pilates instructor as well as mother of a 15 month old boy. She came to me for help with reaching her new goal of building muscle mass after successfully losing all the weight gained from pregnancy by herself. We talked about the three pillars of muscle building also known as muscle hypertrophy in depth. They are: 1. Adequate stimulus through physical training. We specifically talked about the strategy of alternating training blocks between high volume with low to moderate loads and low volume with heavy loads. The 2nd pillar is support for muscle hypertrophy with nutrition. We discussed the need to be in a caloric surplus, and macronutrient and micronutrient requirements to gain muscle mass. And the 3rd and last pillar is optimising recovery to promote growth and repair. We talked about getting adequate amounts of sleep and optimising the circadian rhythm for recovery. If you ever wondered “what do I need to do or change in order to build muscle as efficiently as I can?” then this episode is for you.

Stay connected with J-Mart

Instagram - https://www.instagram.com/jmartfit/

Facebook page - https://fb.me/jmartmoves

Medium page - https://medium.com/john-mart

Support this podcast at — https://redcircle.com/state-of-health/donations

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com