In episode eleven Jon is joined by Heidi Shalek, co-owner of The Training Room to discuss training and pregnancy. With a wealth of pre and post natal training under her belt as well as recently welcoming her first child into the world, Heidi goes into detail on some best practices for women who may be expecting. Some of the topics discussed include:

* Why strength training is necessary while pregnant

* How training evolves during the pregnancy trimesters

* Adaptations to consider when it comes to training

* Exercise selection pre and post delivery date

* Breathing, training and pregnancy

* Finding a training on routine post pregnancy

* Why you need a support system

* Finding time to train with a new born

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In episode ten Jon is joined by Dr. Lindsay Tanskey from North Carolina State University, Boston based Bonnie Chang and strength coach Eirinn Carroll from The Movement Lab. Some of the topics discussed in today's episode include:

* Strategies for implementing behavior change

* Self compassion and why you do not necessarily have to suffer when it comes to your nutritional goals

* Why setbacks are part of the process

* How to set yourself up for success when it comes to food planning and finding what works for you

* Rewards systems and how they can be beneficial

* Know if your coach is clued in nutritionally

* When to seek out the help of a nutritionist

* Why meals plans may not be the answer

* Why you should be part of the process of change

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In episode nine of "The Pillars of Health" Jon is joined by Dr. Lindsay Tanksey from North Carolina State University, clinical social worker Bonnie Chang and strength coach Eirinn Carroll to discuss nutrition from many different angles. Thanks to my two dogs Mickey and Remington for providing an entertaining soundtrack to this episode. Some of the topics discussed under the banner of nutrition include:

* Calories and calorie counting

* Nutritionally dense versus calorie dense food

* What role does protein play in a healthy diet?

* Is protein essential after a workout?

* Why you need more fruit and veg in your diet

* What foods help you stay fuller, longer?

* The process of changing your nutritional habits

* Emotional eating and impulsive eating

* How to carry out non judgmental reflection when it comes to food

* New Years resolutions and some things to consider

* Making new habits and enjoying the plan

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In episode eight continues where we left off in episode seven. Alex and Jon go into a number of different topics including:

* Heart rate Recovery (HRR): What is it and how to test it

* Why long slow benefits runners of all different distances

* Different ways to program long slow in to your training

* How to test your conditioning level

* Anaerobic threshold, what it it and where is it?

* Technology, nature and conditioning

* Does Lactic Acid really cause fatigue?

The Movement Lab website: movementlabraleigh.com

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In episode seven Alex Tanskey and Jon discuss five ways you can get more from your conditioning. In part one we discuss:

* Why the word "craic" may not transfer very well from Ireland to the US

* The book "Why Zebras Don't Get Ulcers by Robert Sapolsky and what we can take away from his work in the area of stress and the human body.

* Exercise as a stress reliever and when it may also be a stress amplifier

* The difference between the aerobic, alactic and anaerobic/glcolytic energy systems

* Why the aerobic system is king

* Resting heart rate  (RHR) and why it is importance

* Why you need to monitor your heart rate during conditioning

* How heart rate and stress levels are inter related

* The benefits of conditioning at low, moderate and high intensities

Show Notes:

Articles:

* Top 10 Takeaways from "Why Zebras Don't Get Ulcers"

* 3 Ways to Get More From Your Conditioning

The Movement Lab on Instagram: @movementlabraleigh

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In episode six of "The Pillars Jon is joined by fellow Movement Lab co-owner Alex Tanskey to discuss the best ways to optimize your strength and exercise goals. The guys discuss how training age can play a role in your progress in the gym, the difference between a novice and an advanced lifter and why you should know the difference. The discussion also delves into what type of training program works best for different people based on their training age as well as the benefits of sub maximal training, the dangers of continuously maxing out and how often do you really need to switch exercises in your training program? Best of all, the guys go over their all time favorite T-Pain song, a conversation you do not want to miss!

Article: "Novice or Advanced? The Answer Might Surprise You" by Alex Tanskey

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In episode five of "The Pillars of Health" strength coaches Jon Carroll and Chris Mullins discuss their top five take aways from a recent continuing education trip to the 2017 Physical Preparation Summit in Indianapolis. Some of the topics discussed in this episode include why accessory exercises are beneficial and which ones you should be using in your training, how breathing has a knock on effect to controlling your hips, why you should "embrace the mundane" and why connecting with people is so important. There are a bunch of other great knowledge bombs that the guys dropped in this episode that you can apply to your own training experience. Hope you guys enjoy!

This episode of "The Pillars of Health" sponsored by The Druid Pub in Cambridge, Boston.

Intro/Outro beat produced and created by DJ Rugged One

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In episode four of "The Pillars of Health" we take a timeout from covering the pillars of health to let you get to know your host a little better. Eirinn assumes hosting duties for this specially recorded episode from Bermuda in which Jonathan discusses growing up in Ireland, transitioning to life in the USA, life lessons learned through collegiate soccer as well as whom he looks up to the most. Eirinn and Jon also discuss favorite chick flicks and their current Netflix go to series. Hope you enjoy!

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Ely's harbor in Bermuda

Eirinn Carroll is an integrative strength and performance coach at The Movement Lab in Raleigh, North Carolina. Nutrition is a very deep topic so in part one of three nutrition related episodes, Eirinn and Jon attempt to keep it simple and address the major actionable areas. There are some really great take aways in this podcast from Eirinn including how to set manageable nutrition goals, what is healthy eating and what exactly is "healthy" food? In relation to taking ownership of your own nutritional habits we discuss meal planning and how to go about it, eating for health and eating for fat loss as well as discussing nutrient dense foods. Other topics that popped up were discussing whether macros are a viable option regards tracking your food intake, food sensitivities, different diets doing the rounds in the media and last of all how to achieve sustainability with your nutrition based goals. You may also find out what Jon's favorite guilty pleasure movie is?!

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In episode two of "The Pillars of Health" Jonathan sits down with Alex Tanskey and Chris Mullins to discuss how correct management of exercise can lead to a routine of sustainability, consistency and what we like to call "training for life" at The Movement Lab. Setting goals can be a daunting task when it comes to exercise, the guys discuss the best ways to set goals and the steps you can take to get yourself closer to the summit of your goals.  Find us on Instagram, Stitcher and Google Play under "The Pillars of Health". The official music of the podcast is supplied by DJ Rugged One, the track is called "Rock Central 2.0 Beat". Hope you guys enjoy!

Show links:

Articles of the Week:

Chris: "How to Recover when Stress Builds Up" by James Clear

Alex: "The Surprising Truth about Sugar" by Brian St. Pierre & Krista Scott-Dixon

Jonathan: "Half of Americans are Spending their Entire Pay Checks" by Anna Bahney

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Website: Coach Jon Carroll