The Fitness Blueprint

In this episode of The Fitness Blueprint, Jackson does a deep dive on the most impactful ways you can change your life now to be able to do all of the things you want to do in your 70s, 80s, and 90s.

Ready to feel the healthiest and happiest you've ever felt? You should hire Jackson as your personal trainer or find a program that matches your fitness goals: https://www.jacksonryanfitness.com/

Download the Daily Betterment App to focus on getting 1% better every single day: https://www.jacksonryanfitness.com/daily-betterment-app

Ashley Norton embodies resilience like no other person. She began her fitness journey by losing over 100 pounds, underwent 6 major heart procedures, was diagnosed with multiple sclerosis, and much more. Now, Ashley trains for Ironman Triathlon World Championships and fights for people with invisible disabilities. I had the opportunity to sit down and discuss her fitness journey for this episode of The Fitness Blueprint.

You can find more information about Ashley and her mission at ironheartwoman.com

In this episode of The Fitness Blueprint Podcast, I sit down with Dr. Sam Scott, a leading expert in diabetes and exercise physiology. Dr. Scott dives into the challenges of managing diabetes, explaining exercise's critical role in controlling blood sugar levels. Whether living with Type 1, Type 2, or prediabetes, Dr. Scott shares practical advice for incorporating exercise into your routine, overcoming barriers, and improving your overall health.

Highlights include:

• The science behind how exercise lowers blood sugar
• Tips for safely starting an exercise routine with diabetes
• Why there’s no "best" type of exercise—only the one that works for you
• How modern technology can aid in glucose monitoring during workouts

Whether you're new to fitness or already active, this episode is packed with insights to help you live healthier with diabetes.

Dr. Sam Scott's info:

Personal LinkedIn: https://www.linkedin.com/in/sam-scott-phd-620a97a2/

Enhance-d LinkedIn: https://www.linkedin.com/company/enhance-d/?viewAsMember=true

Personal Twitter: https://x.com/SamNathanScott

Enhance-d Twitter: https://x.com/Enhance_d

Personal Instagram: https://www.instagram.com/sam__scott_/

Enhance-d Instagram: https://www.instagram.com/enhance_d_official/

Link to the Enhance-d website: https://www.enhance-d.com/

Jackson Adamowicz's info:

Website: https://www.jacksonryanfitness.com/

Socials and links: https://www.jacksonryanfitness.com/links

In today's episode of The Fitness Blueprint Podcast, we discuss how to build motivation to exercise and maintain it during your fitness journey. This podcast episode features Dr. Sabrena Jo, a psychology and exercise expert. She explains self-determination theory, highlighting the key psychological needs of autonomy, competence, and relatedness in achieving fitness goals. Dr. Jo also provides practical tips for setting realistic goals, dealing with setbacks, and finding joy in physical activity, encouraging listeners to explore different activities and build a sense of community. Dr. Jo also provides practical tips for setting realistic goals, dealing with setbacks, and finding joy in physical activity, encouraging listeners to explore different activities and build a sense of community.

Let us know what you think about today's podcast episode!

Today, we're thrilled to have Christina DaSilva, a registered dietitian, personal trainer, and group fitness instructor. We talk about how to eat healthily, tailor your diet to meet your fitness goals and uncover the truth about dieting.

In this episode, we explore:

• The fundamentals of healthy eating and how to make nutritious choices daily.
• Strategies for aligning your diet with specific fitness goals, whether to build muscle or lose weight.
• Common dieting myths and misconceptions, and how to navigate the often confusing world of diet trends.

Christina’s expertise will help you understand how to fuel your body effectively, debunk diet myths, and develop a sustainable approach to nutrition that supports your fitness journey.

Tune in to learn:

• How to create balanced meals that provide the nutrients your body needs using the CPC strategy.
• The importance of protein and nutrient-dense foods.
• Practical tips to stay on track with your nutrition and fitness goals.
• How to avoid common pitfalls and misconceptions about popular diets.

Whether you're new to fitness or a seasoned athlete, this episode is packed with valuable information to help you optimize your nutrition and achieve your health and fitness goals.

Guest Info: Christina DaSilva Instagram: @fit.n.fueled.rdn

In this exciting episode, we dive deep into the world of running with our special guest, Michelle Baxter, an avid runner, accomplished running coach, and influencer in the running community. Michelle, known for her inspiring content on Instagram (@therunnersplate) and her informative blog (therunnersplate.com), joins us to share her extensive knowledge and personal running journey.

Join us as we discuss:

• Our individual running journeys and what motivated us to start running.
• Essential tips and advice for beginner runners looking to lace up their shoes and hit the pavement.
• A step-by-step protocol to help you start running safely and effectively, whether you're a complete novice or looking to get back into the groove.

Michelle brings her expertise and passion for running, offering valuable insights that will inspire and guide you on your own running journey. Whether you’re looking to improve your fitness, train for a race, or simply enjoy the freedom of running, this episode has something for everyone.

Tune in to learn:

• How to start your running journey
• Components of strong running goals
• All about different running workouts and their purposes
• How to build up to your target running distance
• The importance of rest and recovery while training

Don't miss this episode packed with actionable advice and motivation to help you start running and make it a lasting part of your fitness routine.

Guest Info: Michelle Baxter Instagram: @therunnersplate Blog: therunnersplate.com

Podcast Info: The Fitness Blueprint. Website: jacksonryanfitness.com/podcast

In this episode of The Fitness Blueprint, we dive deep into the science and strategies behind muscle growth. Whether you’re aiming to enhance your appearance, improve your overall health, or increase your strength, understanding how to effectively build muscle is crucial.

What You'll Learn:

1. The Importance of Muscle Growth:
   • Explore why building muscle is a common goal beyond aesthetics, touching on benefits such as improved self-esteem, better physical health, and enhanced daily function.
2. Basics of Muscle Growth:
   • Understand the structure of muscles including muscle fibers, myofibrils, and sarcomeres.
   • Learn about the biochemical processes that lead to muscle hypertrophy.
3. Key Factors in Muscle Development:
   • Training: Discover the importance of mechanical and metabolic stress in muscle growth.
   • Nutrition: Discussion on how protein synthesis plays a crucial role and the ideal intake to maximize muscle repair and growth.
   • Recovery: Learn why sleep, stress management, and scheduled rest are vital for muscle recovery and growth.
4. Muscle Building Protocol:
   • Practical advice on structuring your workouts with optimal frequency and intensity.
   • Recommendations for workout splits and adjustments over time to keep challenging your muscles.
   • Detailed nutrition guidance to support muscle growth.

Key Takeaways:

• The importance of a well-rounded approach incorporating training, nutrition, and recovery.
• Strategies to maintain consistency and optimize every aspect of your muscle-building regimen.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/

https://journals.lww.com/nsca-jscr/fulltext/2010/10000/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx

https://pubmed.ncbi.nlm.nih.gov/26949037/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D.

https://pubmed.ncbi.nlm.nih.gov/33755332/#:~:text=Skeletal%20muscle%20can%20grow%20in,contribute%20to%20exercise%2Dinduced%20growth.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8850927/

Embark on a transformative journey into the weight loss world with this episode of "The Fitness Blueprint." In this episode, Jackson discusses what happens to our bodies when we're overweight and the core principles of healthy weight loss. Discover the fundamental role of energy balance—the driving factor behind weight gain and loss—and learn practical strategies to create an effective weight loss protocol tailored just for you.

In this episode, Jackson dives into:

• The concept of energy balance explained: how we gain energy from food and the importance of managing this energy to avoid storing it as fat.
• A comprehensive look at three major lifestyle factors you can adjust to influence your weight—diet, physical activity, and behavioral changes.
• Practical steps to integrate these changes into your life effectively, ensuring sustainable weight loss and improved health.

Whether you're starting your weight loss journey or looking to refine your approach, this episode provides the tools and knowledge to help you succeed. Tune in to "The Fitness Blueprint" for more insights and actionable advice on living a happier and healthier life. Don't forget to subscribe and tune in for more!

https://www.jacksonryanfitness.com/podcast

This episode demystifies the crucial difference between flexibility and mobility, and why mastering both is key to a balanced fitness routine and daily life functionality. Discover the real impact of flexibility and mobility on your independence, how to maintain these critical aspects of fitness as you age, and the truth behind common stretching myths.

Jackson breaks down the latest research on stretching's effects on our bodies, challenging long-held beliefs and offering a fresh perspective on improving flexibility and mobility. Whether you're looking to enhance athletic performance, correct postural imbalances, or simply move through life with ease, this episode provides the knowledge and practical tips you need to get started.

Tune in to learn about effective stretching protocols that fit into any schedule, the role of regular practice in overcoming age-related declines, and how to make flexibility and mobility training an enjoyable part of your fitness journey. Subscribe to "The Fitness Blueprint" for more insights into unlocking your body's potential, and join us in building a foundation for healthier living.

Dive into the world of resistance training with a must-listen episode of "The Fitness Blueprint." In this empowering session, Jackson breaks down the essentials of resistance training, offering beginners a solid foundation to start their strength-building journey. Addressing the elephant in the gym, gym intimidation, Jackson provides actionable advice to conquer this common fear, ensuring listeners feel confident and prepared to step into any fitness setting.

This episode goes beyond just the basics; it's a comprehensive guide designed to navigate through the misconceptions and obstacles that deter many from embracing resistance training. From overcoming gym anxiety to establishing a routine that fits your lifestyle, Jackson offers insights and strategies for anyone looking to enhance their physical health through the power of lifting.

Whether you're new to the fitness scene or looking to break through barriers that have held you back, this episode is your gateway to a stronger, more confident you. Tune in to "The Fitness Blueprint" and transform your approach to resistance training. Don't forget to subscribe, rate, and review to help us share the message of strength and resilience with more listeners. Join Jackson on this journey and start redefining your fitness goals today.