By Natasha Barnes
5
1717 ratings
The podcast currently has 13 episodes available.
In this latest episode of the Strong AF Podcast, we dive deep into the transformative world of pelvic health with our guest expert, Dr. Annemarie Everett, DPT, UCSF grad, a specialist in pelvic floor care, WCS Emeritus (board certified women's health specialist). Together we explore how integrating movement and strength training into pelvic health treatments is changing the game for patients and professionals alike.
What You'll Learn:
Movement as Medicine: Discover how incorporating movement-based strategies into pelvic floor care can offer lasting relief, challenging the traditional reliance on manual therapies alone.
Self-Sufficiency in Health: Learn how empowering patients with autonomy and self-management tools can reshape their approach to long-term pelvic health.
Holistic Health Matters: Natasha and Annemarie discuss how stress, sleep, diet, and mental health are vital elements of a well-rounded treatment plan.
Busting Pelvic Health Myths: From misconceptions about internal exams to the overemphasis on dysfunctions, we shed light on more balanced approaches to care.
Practical Tips for Strength & Pelvic Health: Whether it's managing incontinence while lifting or exploring the benefits of tools like pessaries, this episode is packed with actionable advice.
Takeaways:
Simple exercises like resistance training and cardio can significantly improve pelvic health.
Your lifestyle choices—diet, hydration, and stress management—are just as important as your workout routine.
Special Mention: We also cover critical topics like urinary habits, toileting techniques, and other tools to help manage symptoms effectively.
Sneak Peek at Our Next Episode: Next time, we’ll tackle pelvic health during pregnancy and postpartum, ensuring you’re prepared for all stages of life with confidence.
Tune in Now!
Citations:
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In today's episode, we're tackling a mindset hurdle that many of us face: the "all or nothing" thinking. This common cognitive distortion can throw a wrench into our training consistency, making us believe that it's either perfection or failure. From skipping workouts because of lack of time or equipment, to feeling like one missed session ruins an entire week, it's a mindset that can seriously sabotage long-term progress.
We'll dive into tips and strategies to overcome this, such as doing at least one exercise even when pressed for time, spreading your workouts throughout the week, and keeping quick energy snacks like protein bars or fruit snacks on hand for those low-energy days. We'll also explore how tools like Rate of Perceived Exertion (RPE) can help you adapt your training in real-time based on how you feel, ensuring you're always moving forward, no matter what.
Plus, we’ll touch on how to creatively maintain your training routine even when your environment or available equipment changes—think using water bottles or even backpacks loaded with rocks for resistance training! And for all my climbers out there, we'll discuss how to track your climbing-specific progress using apps like KAYA.
Whether you're in the gym, at home, or on the go, today's episode is packed with actionable advice to help you break free from the all-or-nothing trap and keep making gains. So let's get into it!
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In this episode, Dr. Natasha Barnes addresses common concerns climbers have about weight and strength training. Many climbers worry that gaining muscle will make them heavier, potentially hindering their climbing performance. Natasha reassures listeners that it is possible to gain strength without significant weight gain. In fact, strength training can help climbers feel stronger and perform better, even if the scale shows a slight increase in weight.
Key points discussed include:
Weight Concerns: Many climbers are anxious about gaining weight, but strength training often leads to weight loss or no significant weight gain due to increased activity levels.
Realistic Expectations: Most climbers don't need to worry about gaining weight from strength training.
Benefits of Strength Training: Strength gains from a structured program can outweigh any minor weight increase, leading to better climbing performance.
Professional Athletes vs. Regular Climbers: Natasha highlights the difference between professional athletes, who may sacrifice health for performance, and regular climbers, who should prioritize overall well-being.
Personal Experience: Natasha shares personal experiences with disordered eating and the realization that sustainable performance improvement is more important than weight loss.
Foundational Strength Program: Natasha's transformational program helps climbers gain significant strength, making them feel lighter and more capable on the wall. The re-launch of this program is happening THIS MONTH!
The episode aims to dispel myths about weight and strength training, encouraging climbers to embrace strength programs to enhance their climbing ability and resilience.
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Join me in this podcast episode as I share the incredible journey of blending climbing and powerlifting in my life. I'll take you through the highs, lows, and transformative moments that emerged from the unique synergy of these two dynamic disciplines. Explore the unexpected connections, the physical and mental strength gained, and the profound insights discovered while navigating climbing and the sport of powerlifting.
Look out for the special announcement at the end!
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In this episode, Dr. Natasha Barnes, your host and strength and rehab coach for climbers, discusses the importance of inseason strength training for climbers. Here are the key takeaways:
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In this episode, we'll be exploring the relationship between posture and muscle imbalances in climbers, and how it relates to pain and injury. We'll uncover some fascinating insights from recent studies that challenge traditional beliefs about posture and muscle imbalances.
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Did you know that our minds have the power to reverse the effects of a powerful opioid? That's right, a drug that can numb our pain can also be counteracted by our own thoughts and beliefs. You're probably wondering, how is this possible?
It all comes down to the incredible complexity of how pain works and the intricate dance between our brains and bodies. Pain is not purely a physical sensation. It's a multifaceted experience rooted deep within our nervous system. And we're going to explore just how much control we have over this experience.
Whether you're a climber or simply looking for ways to deal with pain, this episode will give you the tools and knowledge to reframe pain and work around it during training. Let's dive in!
[00:02:04] Injury is inevitable for athletes; normalize it.
[00:08:38] Powerful pain expectations reverse drug effects.
[00:12:50] Power of the mind affects opioid potency.
[00:17:35] Reframe pain, retrain response, address unhelpful thoughts.
[00:22:50] Use CBT techniques to create and "evidence sheet", challenge negative beliefs and cognitive distortions.
[00:23:43] Research suggests slap tears may not cause pain.
[00:30:48] Self efficacy in rehab leads to better pain outcomes.
[00:35:16] When to seek professional guidance.
[00:41:48] Exercise even directly after surgery improves outcomes.
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In this episode, we'll be discussing various strategies for warming up for your strength training session. Plus, we'll touch on the importance of using RPE (Rating of Perceived Exertion) to accurately gauge your effort level and adjust your training accordingly. So get ready to get warmed up and let's dive in!
RPE calculator
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Autoregulation is a game-changer when it comes to achieving optimal results in your workouts. It involves dynamically adjusting your training intensity based on your performance, rather than sticking to a rigid plan.
By using a subjective rating scale, known as the Rating of Perceived Exertion (RPE), you can select the appropriate training load to maximize your gains.
But why is autoregulation so important? Well, it's because strength and fatigue levels can vary from day to day. By autoregulating your training, you can adapt to your body's current state, ensuring that you're pushing yourself enough without risking burnout or injury. It's all about finding that sweet spot where you're challenging yourself, but not crossing the line into overexertion.
Today, we'll uncover the ins and outs of autoregulation and how it can revolutionize your training routine. We'll discuss the benefits of rest, the dangers of overshooting sets, and why going to failure isn't always necessary for strength gains.
Join us as we delve into the world of autoregulation and discover how this powerful tool can take your training to new heights. So grab your headphones, find a comfortable spot, and get ready for another episode of the Strong AF Podcast. Let's do this!
00:01:31 Adjusting training intensity based on performance fluctuations.
00:05:20 One rep max tests can be invalid. Basing training off of them is not ideal.
00:08:06 Auto regulate your training using various methods.
00:10:27 RPE: Perceived exertion for effective strength training.
00:26:40 Use RPE to gauge load accurately.
00:33:35 Standard warm-up improves consistency in training.
00:42:58 New programs launching soon
RPE is a valid and reliable way to measure training
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In today's episode, we dive deep into the world of programming for strength training, specifically tailored for climbers. Our host, Dr. Natasha Barnes, will take us through a narrative review that focuses on designing a time-efficient training program for climbers without sacrificing valuable climbing practice.
With the recognition that lack of time is a common barrier to effective strength training, Natasha explores the research on acute training variables, training techniques, warmup strategies, and the use of compound exercises in strength training.
But it doesn't stop there. Natasha will guide us through the essential components of designing a program, including exercises selection, set and rep guidelines, and the importance of progressive overload. We'll also uncover the American Physical Activity Guidelines and the NSCA recommendations to ensure we're setting our climbers up for success.
But it's not just about reps and sets—proper nutrition plays a vital role in achieving those strength training goals. Natasha will discuss the importance of increasing calorie intake, prioritizing protein and carbohydrates to build muscle mass, and how to avoid weight loss while adding more training to your program.
Join us as we explore the most effective exercises, debunk misconceptions, and unlock the secrets to maximizing strength training for climbing. Get ready to climb stronger and train smarter on this episode of the Strong AF Podcast!
00:02:15 Start simple, progress later, consider coach.
00:03:56 Simple strength training program guidelines for progress.
00:07:58 Increase calories for training, eat more.
00:11:36 Prioritize compound exercises, machines or free weights.
00:14:16 Training frequency is less important than volume.
00:18:07 Avoid lengthy warm ups; start light.
00:22:48 Criteria: compound movements, effective weight usage.
00:26:43 Effective movements maximize weight and range of motion.
00:34:21 The slot concept.
00:35:57 Supplemental and assistance exercises for strength training.
00:46:33 Exercise intensity. Going to failure every time is not necessary and can lead to excessive fatigue and hinder recovery.
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The podcast currently has 13 episodes available.
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