Welcome to Episode 14, This week we are following up on the Topic of Periodization.

We took a slightly different approach this week and free-styled the interview. Meaning I didn’t send our guest Coach Drake the questions in advance. So he was purely answering based off his research and understanding, experience, and training of the topic.

I found an interesting list on verywellfit.com; published last month. It gave the top ten reasons why people quit working out. I found the idea that # two on that list seemed to ring true in my opinion because it basically eluded to 2nd reason why people quit is due to not having a sustainable plan with goals. So that could be due to lack of planning, not knowing what to do, or how to taper and peak our program for progress… Lifetime Fitness Lenexa’s Coach Nick will help us understand what Periodization is, hwo it can help us, and where to start.

Coach Drake's Contact Info:

Julia Email:[email protected]

Instagram: @nickdrake32

Podcast Contact:

Email: [email protected]

Instagram: @theaudieinspiringathlete

Facebook: @theaudieinspiringathletepodcast

Twitter: @AudinspiringAth

Phone: 913-585-0265 

Additional Show Notes:

All right that is a wrap on Ep 14; My take-aways this week, I like what coach Nick had to say about how Periodization is like seasons, your training is broken up in to three parts as a part of those season. Overall, you have a spring where you are building up to the peak, which would be like the summer, and a Fall/Winter where you taper back down. I think this in interesting because I know I didn’t have that perspective in my early programming before I started working with Coach Adam.

Also, I think it is important to incorporate testing. This is important because it can determine effectiveness and progress, much like what you might see in CrossFit and Alpha. This is done to help determine if there is tweaking needed along the way. Also, it can help keep you motivated and your eyes on the goal.

If you guys have takeaways you would like to share feel free to hit us up on our social media, the details are in the show notes.

Anyhow make sure you tune in next week to Episode 15: we will be speaking with Coach Phillip Butler and Jonathan Fiser about what we need to know before going Keto. The Ketogenic Diet in case you have seen it on social media or heard about it from your lifting friend…is a high fat, very low carb diet is a trending in the health in fitness community. There are some things you’ll want to be aware of before taking it on…So be sure to tune in next Wednesday, June 18th to hear more.

Welcome to Episode 13, This week we will be talking about Proprioception.

You wake up in the middle of the night with the nagging sensation to get a drink of water or go to the bathroom. As you lay in bed contemplating if the disturbance is worth the effort. You ultimately decide to follow the advice you give your own kids. So you will yourself out of the comfort and warmth of your bed and your feet meet the cold wooden surface of the floor sooner than you expect. When you groggily open eyes open, you are greeted with a pitch black bedroom, so much so you can’t see your own hand in front of your face. What do you do? Turn on the light and risk waking your mate or venture blindly through the pitch black with your arms extended in front of you like a zombie? Wearily shuffling towards the bathroom door avioding dog toys and whatever else?

What if I told you that proprioception comes into play in this situation and in your every day, especially in the gym.

Our guests this week, Lifetime Fitness Lenexa’s, Coach’s Drew Wiens, Drew will fill us in on breakdown what proprioception is, how it differs from Kinesthesia, how you can train to improve and do some myth busting.

 

Coach Drew's Contact Info:

Julia Email:[email protected]

Instagram: @woo_diens

Podcast Contact:

Email: [email protected]

Instagram: @theaudieinspiringathlete

Facebook: @theaudieinspiringathletepodcast

Twitter: @AudinspiringAth

Phone: 913-585-0265 

Additional Show Notes:

All right that is a wrap on Ep 13!

My takeaway this week, I never realized how a small decision, likes deciding to keep the lights off, in the scenario in the beginning and blindly making your way to the bathroom was employing an automatic function like putting one foot in front of the other.  I think it is pretty cool how you can train your body’s receptors like other aspects to improve and how it can translate into the training in the gym…like when doing an Olympic lift like the snatch. The body’s awareness of the position and movement of the body sounds so simple and is an easy way to describe what it is. I like some of the practice ideas Drew gave us to try out like in Yoga. In fact, I tried it this last Saturday while in Roots Yoga, one of the practices I am working in one of the two active rest days. I have to say, it is hard to do, I tried it for about half of the class. It is amazing how you become hyperaware if you think about what muscles you, instead of what I need to get from the store flowing class, how much more I got out of it.  I challenge our listeners to try it and see what happens.

If you want to reach our coaches can be contacted via IG or Facebook and thru their email address

Anyhow make sure you tune in next week to Episode 14: We will be diving deeper into Periodization with Coach Nick Drake… Something Drake is pretty passionate about. Make sure you give it a listen, that will drop on July 11th

Welcome to Episode 11, this week we will be talking about Female Athletes & High Heel Hazards .

I really enjoyed this one for so many reasons, but I will share a few and let you decide the rest for yourself. One reason is, the topic came out of the blue in a conversation with a friend and one of the co-owners of F.I.T. Muscle and Joint Clinic Dr. Matthew Lane…We were spitballing ideas what we could talk about and who would be a good advocate for the topic…and Dr. Julia Morgan came to mind. That takes me to my second reason; we totally found our stride after chatting via text and meeting for the first time when we did the interview... So needless to say, Julia is amazing and passionate about our topic this week.

In my research on the topic of women athletes, there were a few outlier topics…one had to do with the likelihood of women vs. man becoming injured in the same sort of sports as men. Some of the science says that due to some the differences in females such as biomechanical alignment or ligamentous laxity that injuries such as ACL tears are more predominate…Try to say that last one 5 times fast…Also, don’t worry we will get to what that is in the interview.

Dr. Morgan's Contact:

Julia Email: [email protected]

Instagram: @fitmjc

Podcast Contact:

Email: [email protected]

Instagram: @theaudieinspiringathlete

Facebook: @theaudieinspiringathletepodcast

Twitter: @AudinspiringAth

Phone: 913-585-0265 

Additional Show Notes:

All right that is a wrap on Ep 12, My take-aways, women or man…the injuries seem to have the same likelihood, based off what Dr. Morgan is seeing. I’d like to attribute it to the gap closing tighter in females vs. males regarding types of sports played and the opportunities to push ourselves...Which led us both down a little rabbit hole, and a topic we will touch more on in a future podcast. Regarding women eating disorders and nutrition, I strongly hope that this gap that is closing between the sports creates a more visible ripple in the pool of standards we as females set for ourselves regarding what beautiful is…and ourselves.

I could go on all day on this; however, I will leave you with this final thought. We were all made with the intent to be different in our own way, we as ladies should work on feeling confident and comfortable in our own skin. Depriving yourself of nourishing food and overworking yourself to look like the latest Instagram fitness model, is corrosive in a way that can lead to nothing other than heartache, anxiety, an obsessive path that will lead you to poor health such as issues with bone density later on in life. So big takeaway there...Like anything, It doesn’t just affect you at that moment, it builds on itself, and you will pay for those habits and decisions later on in life.

Welcome to Episode 11, and this week we are talking about Optimal Recovery.

I think many times when we look at the successful athletes. We tend to focus on how hard the hustle and what kinds of lifts or conditioning work they are doing. I believe with the elite athletes in the fitness community, both the watchers and the doers have glamorized what getting fit means. It is important to point out that the common thread of a dedicated mentality. Nothing wrong with it, in fact dedication to your plan is important. 

I do feel when you mix it all together, it has/can create a menatlitity that we must be in the gym pushing yourself to extremes seven days a week, otherwise we will miss the gain train.

I think it is important to point out while most of us aren’t professional athletes, we commonely overlook what those athletes we aspire to be like do as well as what we should be doing with our recovery plans.

Our guests this week, which I like to call Lifetime Fitness Lenexa’s fitwizards, Coach’s Nick Briney and Jonathan Fiser will fill us in on what optimal recovery (or active rest days) looks like, why it is important, do some myth-busting, and give us some things we take home and try.

 

Additional Show Notes:

All right that is a wrap on Ep 11, I gotta say for someone who used to be the 7 days a week athlete, I loved this one.  My take-aways, when we are talking about optimizing our recovery, what we are really talking about optimizing our overall routine. It doesn’t necessarily mean skipping your workouts.

Our Coach’s this week, and (Nick Drake also mentioned this on the adrenal fatigue episode) talked about what that might look like. So maybe it is walking your dog, tossing the frisbee around, swimming laps, riding bikes with your kids. I also found the study that Jonathan brought up of doing a short rounds of HIIT as intriguing.  I’d like to try it out…even if I despise running.

Big picture, recovery includes much more than what happens with your workouts, such as a nutritionally dense diet, hydration, and sleep.

Finally, good coach’s or programsa are built with under overarching periodization umbrella. They should include active recovery. Not every workout should or will be intended to break you.

If you want to reach our coaches can be contacted via IG or Facebook and thru their email address

Nick Briney: [email protected]

Jonathan Fiser: [email protected]

 

Anyhow make sure you tune in next week to Episode 12: we will be talking about Female athletes and high heel hazards with FIT Muscle and joint Clinic’s Dr. Julia  Morgan. She is going to touch on the some of the common injuries seen in female athletes, contributing factors, and the hazards of fashionable heels and more.

Make sure you give it a listen, that will drop on  June 27th.

Hey Listeners! Welcome to Episode 10, Is Functional Fitness Just a buzz Word?

I am sure we have all heard it, a Crossfit bug, in fact, may have made it super cool. Either way, this week Lifetime Fitness Lenexa's Adam Venegas and Thomas Nay are going to fill us in on what it is and is not, why it is important and do some myth busting.

If you have a question or feedback, or just want to stump the coach Hit us up on Facebook, Instagram, Twitter, or you can reach us at our Google voicemail #913-585-0265 or shoot us an email at [email protected]

If you want to contact the Coach's on today's episode or want to schedule something with the Lifetime Coach's they can be reached via IG or Facebook and thru their email address

Also a FYI Thomas has some spots if you would like to work on your functional fitness or need some guidance with your routine reach out.

Adam Venegas: [email protected]

Thomas Nay: [email protected]

Additional Episode Notes:

My Take away this week, functional fitness does not mean bench pressing your body weight x 2. It means you are standing on two feet supporting your own weight when you lift anything. Functional can involve exercises that can employ the use of multiple muscle groups, like a pull-up or an inverted row…So in that scenario, you are locking the scaps down and engaging your core and stabilizer muscle groups.

Also, functional fitness can mean you are learning to control your body weight by doing single limb exercises like pistol squats as Thomas said, those simple movements are about working towards control, balance, total muscle integration, whole working on correcting any isolated weaknesses that can cause an issue with your functional movement. Also, if you don’t address the integration issue, strong muscles will get stronger, and the weak ones will not improve, which can affect your form, and possibly lead to an injury.

Lastly, functional fitness is harder, but in my opinion much more rewarding, not in an I opened the pickle jar or carried 250 lbs of groceries in one go kind of way. More regarding being able to move and feel more grounded in whatever I am doing. I know long term the payoff will be that when I’m 90 as long as I keep it up, I will be less likely to fall over and break a hip because I am more stable due to the total muscle integration.

Holla Listeners! Welcome to Episode 9, this week we are going to be speaking with Lifetime Fitness Lenexa's Coach Nick Drake about Adrenal Fatigue and ways to strike a balancing in your routine.  Coach Drake come to us with a Bachelors in  Kinesiology-Exercise Physiology & Modern Languages. He also holds a Masters in Health, Human Performance, and Recreation. Nick currently holds his NSCA-CSCS, CPT, USAW Sports Performance Coach, and CrossFit Level 1 certifications.

I am sure many of you have heard of adrenal fatigue either from a friend, coworker or family member. According to studies, 80% of American and roughly 60% of the world population have it. If you haven't you may picture a super fit guy or girl that is amped up to 100% everytime you see them, maybe they are into CrossFit or an ultra sport. You could be someone who it takes 8 expresso’s just to feel normal in a day (uh hmmm you know who you are)…

Maybe you have it, or you don’t.

Anyhow, listen in and Coach Drake will talk to us about the signs of adrenal fatigue, if it real, and who impacts and more.

Coach Drake’s Sources:

https://bmcendocrdisord.biomedcentral.com/articles/10.1186/s12902-016-0128-4

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517681/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154787/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5640004/

Welcome to Episode 8: Called Find Your Endurance and Athletics and tools for fighting depression.

This week Our Guests are Lifetime Fitness Lenexa’s Endurance Athlete and Triathlete Coach Josh Wolf. Josh . will share his personal journey and passion around helping create awareness around teen depression and suicidal ideation. Josh will touch on how sports helped him during a tough and dark time of anguish into achievement. He’ll enlighten us on signs to be on the lookout for and tools he uses to get to where he is today

Not a topic that is super feel good, but nothing the less one that is important with as many we are aware, the violence, suicide a and school shootings that seem to be taking place with disturbingly regular frequency these days.

Some may disagree. However, I think that is the reality of the situation. I have personally had some interest in Josh’s topic, with kids at home, but also I am hoping this helps as many people as possible and can make a difference with anyone who is struggling.

Suicide Hotline 1-800-273-8255

https://suicidepreventionlifeline.org/

Resources: Facts about Depression and Suicide - National Network of Depression.

 http://www.nndc.org/facts/?gclid=Cj0KCQjw9LPYBRDSARIsAHL7J5nxNMB3rZu-IQ4z7p8_22DMBPtzEuuItC7bZpGBh_pCU0hMQ7nf1ygaApNsEALw_wcB

 

Josh Wolf's email for contact: [email protected]

You-tube Channel: https://www.youtube.com/user/joshuajwolf

Tom Carlin Foundation: http://www.tomkarlinfoundation.com/

Welcome to Episode 7 - Part 3: Our First of the Athletes Series featuring a 100 lbs weightloss success story

This week Our Guests are Lifetime Fitness Member Anita Ranhotra, she’s one of those number-crunching industrial engineers that love math and statistics. I have known of Anita probably about as long as I have been a member of LT but really didn’t get to know her really well till this year. I would catch a glimpse of her every now and then over the years, give her the head nod and keep to my own. Over that time I gained a ton of respected her because she was the one hustling harder and longer than anyone else on the floor.  I think.  Anita is going to tell us about her journey, one for me that stems from inspiration, genuine grit, and a form of bravery that helps to shatter the illusion of what it takes to not only take on but own a challenge as she did of achieving a 100lb weight loss.  All Along, fighting the common misconceptions of what struggling with weight and health issues with her coach there as support.

Our second guest is a returner, college baseball Athlete, NASM certified PT Coach, and the one and only metabolic specialist at Lifetime fitness Lenexa Jonathan Fiser.

Welcome to Episode 7 Part 2: Our First of the Athletes Series featuring a 100 lbs weightloss success story, again this is a multi part episode, be sure to look out for part three!

This week Our Guests are Lifetime Fitness Member Anita Ranhotra, she’s one of those number-crunching industrial engineers that love math and statistics. I have known of Anita probably about as long as I have been a member of LT but really didn’t get to know her really well till this year. I would catch a glimpse of her every now and then over the years, give her the head nod and keep to my own. Over that time I gained a ton of respected her because she was the one hustling harder and longer than anyone else on the floor.  I think.  Anita is going to tell us about her journey, one for me that stems from inspiration, genuine grit, and a form of bravery that helps to shatter the illusion of what it takes to not only take on but own a challenge as she did of achieving a 100lb weight loss.  All Along, fighting the common misconceptions of what struggling with weight and health issues with her coach there as support.

Our second guest is a returner, college baseball Athlete, NASM certified PT Coach, and the one and only metabolic specialist at Lifetime fitness Lenexa Jonathan Fiser.

Welcome to Episode 7: Our First of the Athletes Series featuring a 100 lbs weightloss success story. It's another three part episode, so keep an eye out for the other two parts :)

This week Our Guests are Lifetime Fitness Member Anita Ranhotra, she’s one of those number-crunching industrial engineers that love math and statistics. I have known of Anita probably about as long as I have been a member of LT but really didn’t get to know her really well till this year. I would catch a glimpse of her every now and then over the years, give her the head nod and keep to my own. Over that time I gained a ton of respected her because she was the one hustling harder and longer than anyone else on the floor.  I think.  Anita is going to tell us about her journey, one for me that stems from inspiration, genuine grit, and a form of bravery that helps to shatter the illusion of what it takes to not only take on but own a challenge as she did of achieving a 100lb weight loss.  All Along, fighting the common misconceptions of what struggling with weight and health issues with her coach there as support.

Our second guest is a returner, college baseball Athlete, NASM certified PT Coach, and the one and only metabolic specialist at Lifetime fitness Lenexa Jonathan Fiser.