Can you exercise without a gym? Do different body types need to train differently? At The Pendola Project, we strive to be between lab coat-trainers and bro-scientists. In other words, we want to give you real, applicable knowledge that you can use, and steer you away from the misinformation that is so easy to find out there.

Let’s dispel some of these myths and get you armed with some better, more applicable knowledge by answering some of your questions.

6:30 - Let’s dispel some fitness myths
7:30 - Can you exercise without a gym?
13:00 - Without a gym, you have to get more creative
17:45 - Does lifting weights make your muscles bigger?
21:15 - Increasing muscle size has more to do with how much you’re eating
22:45 - Do men and women need to train differently?
23:45 - Different body types and their needs
26:15 - Ectomorph, Mesomorph or Endomorph; does it matter?
30:00 - Time under tension is the same for everybody
36:30 - Align your goals with your body type

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

2/19/2020

Distraction is the enemy of achievement, and focus is the antidote. It's impossible to live a full life without distractions, but do you have the tools to focus now, on what really matters? You do now.

2:00 - The power of focus
3:45 - Focus now, focus forward
4:45 - Focus on good habits
7:00 - Focus on your power words
12:00 - Focus…on what?

Thank you for listening to your 50th episode!

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

2/17/2020

Every episode is for you, but this was especially fun to create, as we respond to the most common questions you have sent us. Questions like: What type of program is best for you? How should you start? Should you do weight training, or cardio first? What is your target heart rate zone? Thank you for the submissions!

5:30 - Don’t just rely on Google for answers
7:30 - What type of program is best for you?
22:45 - Does exercise help with weight loss?
26:00 - Should you do weight training or cardio first?
33:45 - What is your target heart rate?
39:00 - The breathing flow method

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

2/12/2020

How do you define success? Are external forces leading you in the right direction, or are you guided by an internal sense of accomplishment? Our last two episodes covered the first half of the equation, work and rest. Today we talk about the reason we’re all here: Success!

1:00 - Start with your “why”
2:30 - Don’t expect unrealistic results
5:45 - Maturity in training comes with time
8:00 - Success is relative

2/10/2020

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

It's not about how much you lift...it's how you're lifting. In our effort to serve you with the best health and fitness information there is, we thought it would be good to mention some of the most common mistakes we see in fitness programming. We cover things like: How sore should you be getting? Are certain moves "bad" for you? Are you hard days hard enough, and more importantly, are your easy days easy enough?

4:00 - Is your tempo too fast?
6:45 - Your hard days aren’t hard enough
7:00 - Because your easy days aren’t easy enough
11:30 - Working hard at the things you don’t like to do
14:30 - What to change if you’ve plateaued
27:30 - Get rid of the fear
33:00 - Can’t do a good pullup? Do this first
36:45 - How sore you should get

2/5/2020

pendolatraining.com

Email the Show: [email protected]
Email Jake: [email protected]

2/3/2020 -

Do you have a recovery plan that aligns with your training plan? Remember, work plus rest equals success, and without the recovery all the work you do won't have the same effect.

1:30 - Work plus rest equals success
3:30 - The stress hormone, cortisol
5:10 - If you’re having trouble getting to sleep, wake up earlier
7:00 - How many hours of sleep do you need? It depends
9:30 - Establish good pre-sleep habits
13:00 - The three “Rs:” Recover, respond, repair
16:00 - Have an unwind plan that aligns with your training plan

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

1/29/2020 -

Are you routinely including and changing your Fundamental Training Pillars into your program? Do you know the importance of having a foundation that can be built upon? In today's episode you will learn why and how to include each of the essential Training Pillars: Base (stability, mobility, flexibility and proprioception), Strength, Power and Endurance and how each of these pillars is essential to the others.

0:00 - 1:45 - Intro
3:45 - Your training plan must include change
4:45 - Start with your Base
6:15 - What flexibility actually means
8:30 - The importance of mobility
9:30 - Understanding stability
11:15 - Strength Training
14:45 - Power Training
16:45 - Endurance Training

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

1/27/2020 -

Your Energy Pillars are the foundation of a healthy body. These Pillars include things like food, water, oxygen and, if necessary, supplements. As opposed to "diets" that focus on what to EXCLUDE, focusing on your Energy Pillars is inclusive. This approach leads to better understanding of your energy needs, resulting in better health.

00:00 - 5:00 - Intro
5:00 - Make sure you’re staying accountable
5:30 - The most overlooked energy pillar: breath
6:00 - Water
7:00 - Diets vs Nutrition Plans
8:00 - Whole, complete foods
9:00 - The myths of the dreaded carbohydrates
10:45 - What’s your food for?
12:30 - Daily vegetable servings
15:30 - Organic; worth it, or not?
17:30 - Are you eating enough GOOD food?
24:00 - Are you rotating your food choices?
25:30 - When to consider a supplement

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

1/22/2020 -

How prepared are you for the next opportunity that comes knocking? Take some advice from local legend John Metzger and learn how luck works.

00:00 - 5:00 - Intro
8:45 - Luck is what happens when preparation meets opportunity
10:45 - You can’t steal 2nd base if you keep one foot on 1st
17:00 - If you second guess everything, you do nothing
23:00 - Closed vs open mindset
24:30 - Have high expectations for yourself
45:00 - Mistakes aren’t mistakes if you learn something

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

1/20/2020 -

What is work ethic? What does "work" mean to you? If you're listening to this podcast, you probably know what work ethic should be, but do you have a plan to make it even better? That's where we come in to help you on your process to success!

1:00 - Take pride in the little things
3:30 - Do what’s good for you, even when you don’t want to
11:00 - Find something worth working for
13:30 - Is your “why” strong enough?
14:30 - Giving up your time to go the extra mile
17:20 - Getting the job done isn’t good enough anymore
21:30 - Putting in extra work creates opportunities
22:30 - Don’t forget altruism and service to others
26:00 - Beware burnout, and take care of yourself too
27:00 - Know that it’s supposed to be hard

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]