Welcome to the Happy, Healthy, Strong Podcast! This show is all about empowering you to live a happier, healthier, and stronger life. It's time to take charge of your well-being and intentionally create the best version of yourself.

In this episode, we dive into an exciting topic - the 5 zones for training cardio. 

Zone 1 (recovery/easy) | 55%-65% HR max | Used to get your body moving with minimal stress and exertion. This zone might be used for an easy training day, warming up or cooling down.

Zone 2 (aerobic/base) | 65%-75% HR max | Used for longer training sessions, you can sustain this basic-effort zone for many miles yet still chitchat a little bit with your workout partner.

Zone 3 (tempo) | 80%-85% HR max | This zone is where you push the pace to build up speed and strength; conversation is reduced to single words.

Zone 4 (lactate threshold) | 85%-88% HR max | In this zone, your body is processing its maximum amount of lactic acid as a fuel source; above this level, lactic acid builds up too quickly to be processed and fatigues muscles; training in this zone helps your body develop efficiency when you’re operating at your maximum sustainable pace.

Zone 5 (anaerobic) | 90% HR max and above | This maximum speed zone (think closing kick in a race) trains the neuromuscular system—your body learns to recruit additional muscle fibers and fire muscles more effectively.

Tune in and discover valuable insights to enhance your fitness journey.

2:07 The heart rate scale for running.

4:37 Work capacity

8:53 How to get started with aerobic training

14:36 Zone 3 and Zone 4 tempo workouts. 

16:52 The problem with tempo. 

19:18 The risk of getting hurt in weightlifting. 

21:18 The dangers of wearing a helmet during cardio

Welcome to another Happy, Healthy, Strong Podcast episode with your host Adam Lane. Join Adam as he sits down with Mr. Joshua Binning, the owner of Lucha Cantina. In this episode, they discuss the importance of teamwork and delegation in the restaurant industry, highlighting the significance of relying on a dedicated team for success. 

Tune in for insightful conversations on leadership and the power of collaboration.

2:31 The creation story of Lucha Cantina

8:18 Putting timelines in place to make it happen more effectively.

14:55 The importance of using good ingredients.

19:41 The importance of using good ingredients.

22:50 Not being a good skier, but good at taking the gondola.

28:29 Meal prep and meal timing

31:27 What’s coming up for the restaurant? 

35:51 Dr. Peter Attia

Welcome to the Happy, Healthy, Strong Podcast with Adam Lane! Join Adam as he brings you another exciting episode featuring special guest Kyle Lusmann. In this episode, they discuss Kyle's passion for volleyball, his commitment to living a happy, healthy, and vital life, and his recent milestone of turning 30. They also delve into Kyle's expertise in training and coaching, including his certifications in knees-over-toes assessments and Level 1 coaching. Despite his busy schedule, Kyle generously takes the time to share his knowledge and insights with the listeners. 

Tune in for a dynamic and engaging conversation that is both informative and enjoyable.

00:00 Mr. Kyle Lusmann is a big nutrition guy.

4:37 How did you get into weightlifting?

7:59 Pump Media Podcasts. 

14:12 The importance of consistency in your training.

18:31 The body’s reaction to soreness

21:52 The importance of having off days.

25:19 The Goldilocks principle of dieting.

35:00 Reverse dieting and losing weight.

38:49 The difference between mind pump 2 and mind pump 1.

42:04 The importance of having a healthy diet.

53:36 Too much is bad and too little is bad

Welcome to the Happy, Healthy, Strong Podcast with your host Adam Lane! Join us as we explore the keys to living a happier, healthier, and more vigorous life. In this episode, we have a special guest from Texas, Kimberly Rammage, a passionate physical therapist determined to empower people to take charge of their health and create their best selves. Tune in as Kimberly shares her journey and insights, and learn how she combines her expertise with her fitness channel, Kimberly Joy Fitness, to inspire others to find joy through physical activity. 

Get inspired and motivated to embrace a life of wellness and fun! 

00:00 Meet Kim, a big deal.

2:15 The importance of taking time for yourself and others.

7:13 Exercise is more effective than medication for anxiety and depression.

10:00 Longevity is critical in all aspects of life.

17:01 What are the secrets to good sleep?

20:37 How do you get better sleep?

26:50 The importance of strength training for women.

30:28 The importance of eating a healthy breakfast.

34:49 How to get started with Kimberly joy fitness.

37:28 The roadblock of beginners who don't like squatting.

43:09 Find joy in what you're doing.

Check out Kim Rammage Social Pages. 

linktr.ee/kimberlyjoyfitness

Welcome to the Happy, Healthy, Strong Podcast with your host Adam Lane! Join us as we explore the world of yoga, meditation, and wellness with special guest Jaime Fagan, founder of 815 Yoga. 

Tune in for insightful discussions, practical tips, and empowering practices that will help you cultivate balance, inner peace, and strength in your everyday life. Whether you're a seasoned yogi or new to the practice, this podcast is your go-to resource for embracing a happier, healthier, and stronger you. Get ready to embark on a transformative journey toward holistic well-being! 

5:17 What’s the opening date for the new studio?

10:58 Cold plunge, hot plunge sauna shower.

20:12 Searching for high-quality organic local food for their daughter.

24:36 ​​Getting rid of the fake stuff

30:15 Yoga is more than just a workout class.

32:40 The benefits of being active

Facebook Page: https://www.facebook.com/815yoga

Welcome to the Happy, Healthy, Strong Podcast, where we empower you to live your best life. 

Join your host Adam Lane as he sits down with a special guest, Mr. Scott Rammage, the founder of The Brotherhood of Fatherhood.

The Brotherhood of Fatherhood is a group for Men who are fathers and desire to be challenged to grow. This is a place to support, hold each other accountable, and increase as husbands, fathers, men, and contributors to society. We are leaders commissioned with the most significant and most crucial task of raising future adults.

Check out BOF here: https://www.thebrotherhoodoffatherhood.com/

This group helps husbands:

✅ Take charge of their lives so that they can enjoy a meaningful and fulfilling relationship.

✅ Improve their communication

✅ Get intentional in their strategies and priorities

✅… all while maintaining their busy work schedules and many responsibilities

Together, they delve into topics that inspire and motivate you to take charge of your well-being. From nutrition and fitness to mindset and personal growth, this episode is packed with valuable insights and actionable tips to help you create the life you love. So grab your headphones and dive into this captivating conversation on the Happy, Healthy, Strong Podcast.

2:30 Kimberly’s Fitness.

7:50 Consistency is the key

10:47 Nutrition, sleep, and muscle

17:15 How to integrate your morning routine into your workouts?

24:29 How do you prepare for winter training?

28:09 The importance of having fun in your workouts

32:00 The importance of not micromanaging the data.

36:51 Adam’s day-to-day routine

40:51 The power of a temperature control bed.

50:19 Blood glucose monitors and blood sugar.

1:01:05 Blood sugar is the foundation for heart disease.

1:05:54 The importance of tracking your habits.

May is recognized as Mental Health Awareness Month, which highlights the importance of taking care of our mental health and raising awareness of mental health issues.

This month provides an opportunity for individuals, organizations, and communities to come together to break the stigma surrounding mental health and encourage people to seek help when needed.

Mental health is a crucial aspect of overall well-being, and it impacts every aspect of our lives.

By promoting awareness and understanding of mental health, we can help reduce the fear, shame, and silence that often accompany mental illness.

This month reminds us to prioritize our mental health and seek support when needed, ultimately leading to happier, healthier lives.

Ben Barker was always a super skinny kid. He wanted nothing more than to be "big and strong." Once Ben started lifting weights, he became strong... he is still waiting on getting big. 

Any time he posts a lifting video on social media people will comment something like, "Wow, you're really strong... for a little guy."

​

Here's what makes the fitness journey interesting... there is always room for improvement. This can either be seen as discouraging or encouraging.

To Ben, it is motivating. Think about it, as long as we keep showing up, we can continue to see improvements!

Check out Ben at https://www.benbarkerfitness.com/ or @benbarkerfitness

Annette Zapp is a nearly 20-year fire service veteran who holds the rank of Lieutenant and owns Fire Rescue Wellness, a coaching business dedicated to elevating the mental and physical wellness of firefighters worldwide. In 2020, she served on an Illinois Senate task force focused on mitigating first responder suicide. AZ is a recognized industry leader in the firefighter health and wellness field, co-authoring the ISSN Position Stand on Tactical Athlete Fueling, and a proud member of the newly formed Associated Firefighters of Illinois Resiliency Committee. She also hosts the FRW podcast.

Zapp earned a master's in Biochemistry and Molecular Biology from the University of South Dakota School of Medicine. She is a National Strength and Conditioning Association CSCS *D and TSAC-F *D and certified by the International Society of Sports Nutrition and the Society for Neurosports. She was an adjunct faculty member at the University of Denver in the graduate program for Sport Coaching and a frequent conference speaker.

Check out Fire Rescue Wellness at https://www.firerescuewellness.org/ and @firerescuewellness

Dennis has spent the last 20 years refining his craft as an Athletic Trainer and Strength and Conditioning Coach at well-known and respected locations around the metro including Rockhurst High School, Shawnee Mission Medical Center, and the Olathe Medical System.

In addition to his local work, he has also worked with soccer athletes in the Professional Developmental League and worked as a consultant for Power Athlete.

Check out more about Dennis and Thrive at https://www.restorethrive.com/

Enjoy the show!