Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: I want to get stronger and compete in powerlifting, but I don't feel like my numbers are strong enough. What do I need to hit in order to compete?

Q 2: What advice was game changing on your health and fitness journey?

Q 3: I'm frustrated because I can't do the weights I did last time for my leg day. What's going on? 

Tune in to hear our answers.

In this episode, we cover all things sleep.

We all know sleep impacts performance. Our clients know that we consider sleep to be one of the most important things they will work on improving during their time training with us.

For this episode, we cover stages of sleep, quality of sleep, and how to set yourself up for a successful sleep schedule.

We discuss blue light effects on melatonin as well as smaller studies on red light and how sunlight plays an important role in your circadian rhythm.

We also discuss nutrition habits, nightly rituals, and sleep performance and we give you our tips on getting an amazing night of sleep so that you can perform better, think more clearly, and feel amazing.

We also discuss sleep supplements (the good and the bad).
If you want to check out Ned, head to this website to try out the hemp oil or magnesium supplements mentioned in this episode. Use code STRONGER for 15% off your order!

Resources:
Episode 28: The Relationship Between Alcohol and Training
Your Guide to a Good Night's Rest

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: Do I need to sweat to know my workout is effective?

Q 2: What is your list of high protein foods when you grocery shop?

Q 3: How do you motivate yourself to maintain consistency in the gym?

Podcasts mentioned in this episode:
Ep 14: How to Measure Progress
Ep 16: Progressive Overload, Periodization, and Programming

Articles mentioned in this episode:
How to Progressively Overload
What is Skill Related Fitness?

In today's episode, we define stability, mobility, and flexibility. We talk about when and how to train each and how to be more efficient with your training.

We discuss common stability and mobility issues and how we address them with clients. We talk limitations at the shoulder joint, hip joint, thoracic spine, and ankles. We discuss the importance of eccentric training and breathing practice and why your breathing can impact your squat depth.

If you're spending tons of time on mobility and warm ups before your workout, we give you tips to incorporate mobility into your training more efficiently.

To read the associated article with this episode, check out our article: How to Incorporate Mobility Into Your Training

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: Is too much protein a bad thing in a caloric deficit?

Q 2: How do I continue to workout with back pain?

Q 3: How do I not get callouses?

Tune in to hear our answers.

Staring to strength train?

In this episode, we talk about what to focus on and why if you're new to training.
We talk about beginner gains, squat mechanics, and the 8 foundational movements you should focus on in the gym. We also cover the importance of grip strength.

Studies mentioned in this episode:
https://link.springer.com/article/10.1007/s00421-003-0833-3
https://pubmed.ncbi.nlm.nih.gov/25739559/

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: Does Coffee Count Towards Hydration?

Q 2: What are your top tips for drinking more water?

Q 3: What are your favorite supplements?

Tune in to hear our answers.

Hemp oil & magnesium supplement:
Ned Website
Use discount code STRONGER to get 15% off

When you think about running, the exercise requires jumping from leg to leg. Though extremely accessible, running actually falls in a more “advanced” category when it comes to most training frameworks.

This is one reason that strength training is imperative for runners.

Additionally, in this episode, we talk about power output improvements, bone mineral density changes, and joint health. We give you our favorite strength training exercises for runners so you can continue to train and avoid injury while improving your performance.  We also talk about the ideal frequency for training when you're an avid runner.

To read more, check out this article: Strength Training for Runners

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast!

This week:

Q 1: How do I know when to stop bulking or cutting?

Q 2: Is training a muscle group once per week enough?

Q 3: How do you bounce back from cheat days?

Tune in to hear our answers.

This week we interviewed Dr. Krystyna Holland with Inclusive Care.

Krystyna is a phenomenal pelvic floor physical therapist located in Lakewood, Colorado. She talks with us about the pelvic floor, training, dealing with pain, breathing, painful sex, and more.

Today's episode is packed with helpful information. If you want to learn more about Dr. Holland and her services, check out www.inclusivecarellc.com or grab her Playbook for Painless Sex.