The UFFDA! Podcast

This episode of The UFFDA! Podcast features special guest Dr. Jill O'Brien. Dr. O'Brien is a physical therapist in La Crosse, WI who specializes in pelvic health for both men and women, performance, and being an awesome human!

Check out the episode for more on pelvic health, breathing and core mechanics, and so much more!

For more information about Dr. O'Brien, check out her website: https://www.obrienphysicaltherapy.net/

Today we're joined by a special guest: Cathy K. Cathy is a member at Unity Fitness after being referred by one of our long-time members. She has an INCREDIBLE story that you have to hear!

Intro - 1:10 --> Jordan and Emily discuss having guests on the show and introducing Fitfam member Cathy Kumlin.

Introduction into Cathy's Story - 3:10 --> Cathy talks about her journey with being diagnosed with grade 1 spondylolisthesis ("spondy") and her journey through treatment options and recovery which involved a chiropractor, us, and further down the road a physiotherapist.

Check out Cathy's chiropractor, Dr. Scott at Live Aligned.

Check out Cathy's physiotherapist, Dr. Pat at Dynamic Performance and Therapy.

Cathy's Journey with Walking - 10:20 --> Through her diagnoses and treatment, Cathy had to learn how to walk correctly again to help her body recover and improve strength and endurance.

Cathy's Decision on Surgery or an Alternative Route - 11:35 --> Find out more about how Cathy came to her decision with being diagnosed with spondy and how she came up with the route she chose.

Putting Yourself First - 18:40 --> When you put everyone and everything else before yourself, it'll come extremely difficult to live the life you want, how you want.  This is Cathy's story on why she started putting herself first (hint: it wasn't for her...)

The Beaty of Eyes-On Coaching - 25:35 --> Learn the value of having hiring a coach and doing eyes-on/in-person coaching and in Cathy's words, "The beauty of deciding to come in and try Unity Fitness".

We are BACK for Season 2 of The UFFDA! Podcast as we discuss what's ahead for Season 2 as we deliver surprisingly fresh takes that make you say, "UFFDA!" on subjects that will empower you to live your life with confidence, control, and clarity!

Intro - 1:10 --> Catch up with Emily and Jordan as they go over the general idea of what the purpose of this show is becoming, and in particular what Season 2 is going to be about!

Why Meal Plans Do NOT Work - 6:34 --> There's all the desire and popularity behind meal plans because they're viewed as an easier option, but is that really the case?  There are a few things to consider before jumping straight onto that "meal plan wagon" as your resource to getting sustainable results.

The (New) Unity Fitness Mission - 22:18  --> Unity Fitness has a "new" mission, but we like to think it's just more clear when it comes to how we do what we do.  Check out how we came to this new mission as well as what it is and what it means to your hosts!  For further reading on this topic, check out our blog post by clicking here.

Episode 10 of The UFFDA! Podcast dives into specific topics to teach you how to train the core properly, the setbacks low-calorie and very-low-calorie diets can cause, plus discussing the importance of hormones for females and how it affects their exercise and training routine.

Intro: 2:19

Catching Up in the Lives on Emily & Jordan: 3:42

Trending Fitness Topic: How to Train Your Core Properly - 10:42 --> Do you train your core?  Or are you stuck training "abs"?  Are you training abs at the end of the workout?  Maybe the beginning?  Or in between?  Today's topic will give you ALL the details on how to train your core to be resilient and strong (but always remember that abs are able to be seen by what you do in the kitchen).

Nutrition: The Long-term Setbacks with Low-Calorie Diets - 22:45  --> Low-calorie diets may seem like a good idea, but the long-term setbacks of these type of diets can create numerous problems that impact your metabolism, strength, sleep, focus, and energy.  In today's episode, we cover the science behind this topic and how your body works to adapt to match the energy aka food intake.  Some of the facts may surprise you!  Tune in to find out!

Main Topic: Female Hormones and How it Impacts Exercise - 45:19 --> Basically anything in the body is governed and regulated by hormones.  They control what our body wants to do or what our body can do.  For females, this is even more of a vital topic since the female body is influenced primarily by estrogen.  This starts to drastically change the body from puberty through menopause and can vary on a week-to-week basis.  It's a dense, deep, but incredibly educational topic in today's episode, which should help make more sense of what you feel and how to train appropriately.  Enjoy!

Link to our free event: StongHER: Leveraging Your Hormones for Optimal Results.

Episode 9 of The UFFDA! Podcast dives into specific topics to help you get a better workout, run, or any activity as well as how to recover from that activity so you can do it more often!

Intro: 2:27

Trending Fitness Topic: Proper Way to Warm-Up & Prepare for Exercise - 4:38 --> A proper warm-up gets you mentally and physically prepared for the task at hand.  It can elevate your focus and improve your performance.  Check out how to warm up appropriately and effectively in today's show!

Nutrition: How to Stay on Track with Your Diet/Nutrition Plan - 18:17  --> Consistency is the HARDEST aspect of your health and fitness.  It's the killer of goals.  When you get busy and overwhelmed, it's easy to lose track and focus of what needs to be done to help you achieve your goals.  Emily and Jordan cover some different tips and strategies to help you overcome those challenges to help you get back to a routine.

Main Topic: Best Recovery Methods - 31:59 --> You don't get results from training, you get results by recovering from your training.  There are several new recovery methods out there to get you results, but there's ONE primary form of recovery that you need to master first, and by doing so, all the other methods become more effective.  Tune in to find out the ONE method you need to master and the other methods out there to help you on your journey!

Episode 8 of The UFFDA! Podcast covers multiple topics used at Unity Fitness to help them get real, sustainable results. We'll also dive into some of the latest research regarding breakfast!

Intro: 1:20

Exciting News from Emily: 3:18

Trending Fitness Topic: The Pros & Cons of Wearable Technology in Fitness - 6:14 --> Wearable technology is a huge industry on its own and holds a massive presence in the health and fitness industry.  Are they worth it?  Do they actually work?  Tune in to hear the pros and cons about all the wearable technology out there.

Nutrition: Taking Ownership & Responsibility For Your Work - 21:40 --> It happens every day.  You see someone promoting a certain diet or plan or supplement that helped them change their life.  What you don't see all the time is someone giving themselves credit for their hard work and determination.  Rather than giving the program or supplement credit, we want you to keep in mind to give credit to where credit is due: to yourself.

Main Topic: How to Step Outside Your Comfort Zone - 31:59 --> Comfort zones make up the bulk of our daily lives and routines.  It's the "safety area".  Unfortunately, results and true growth doesn't live in the comfort area, but rather outside of that.  In today's main topic, we discuss how to step outside the comfort zone to help you keep getting results and continued progress along with our top tips to help you get there!

References:

1. Analysis of Wrist-Worn Wearables

2. Measuring the Fitness of Fitness Trackers

3. Comparison of Wrist-Worn vs Chest Strap HR Monitor

Episode 7 of The UFFDA! Podcast covers multiple topics used at Unity Fitness to help them get real, sustainable results. We'll also dive into some of the latest research regarding breakfast!

Intro: 1:52

Trending Fitness Topic: Using De-load, or "Reset Phase" to Improve Results  - 6:16--> Training the body is how we create the stimulus to change, but the real results happen when the body RECOVERS from the stress we put upon it.  When a program is completed efficiently, a de-load or reset could be used to enhance recovery and promote even more results.  Listen to find out how!

Nutrition: The Truth About Breakfast - 24:14 --> There is a lot of conflicting opinions about breakfast: Is it the most important meal of the day?  Do you need to eat breakfast?  Is intermittent fasting involved with this?  A lot to cover in this episode's nutrition topic!

Main Topic: Periodization for Your Lifestyle - 44:56 --> Periodization is basically defined as the process of categorizing the past or events into block of organized time.  Your lifestyle (and goals) can be organized accordingly as well.  Furthermore, your fitness/exercise and nutrition routine can be adjusted to match it as well.  We dive into how we make that possible and how you can appropriately adjust your own lifestyle to help with results!

References:

1. Breakfast Research Meta-Analysis

Episode 6 of The UFFDA! Podcast dives into some tricky territory as Jordan and Emily discuss "Chemical Inflammation & How to Fight It"

Intro: 4:11

Trending Fitness Topic: How to Know When to Progress Your Exercise and/or Training - 6:00 --> Knowing when to move forward and progress your training can by tricky, but is ultimately needed in order for you to get sustainable results.  Check out not only WHEN, but HOW you can progress your exercise or training.

Nutrition: Post-Workout Nutrition - 20:51--> Your post-workout meal is arguably the most important meal of your day.  it's primary purpose is for recovery (remember, the results are in the recovery).  Today, we'll discuss the different types of post-workout nutrition for both males and females along with ideas of the best post-workout foods.

Main Topic: Chemical (Dysfunctions &) Inflammation & How to Fight It - 34:06 --> Chemicals can effect your body in both positive and negative ways, leading to better function or dysfunction.  One of the ways chemicals can impact the body is through inflammation, but there are several other ways chemicals can impact your lifestyle.  Tune in to this episode as Emily and Jordan discuss all the types of chemicals that effect our body as well as how to fight them if it's negatively impacting you.

Episode 5 of The UFFDA! Podcast dives into the question of "Healthcare vs Sickcare and the Future of Health & Fitness"

Intro: 2:31

Trending Fitness Topic: High Intensity Interval Training (HIIT) - 3:51 --> The concept of high intensity interval training is well known in the industry and through researchers, however the methods and concepts have been abused over the years in favor of overall work output.  Emily and Jordan aim to uncover the science behind HIIT and how to do it appropriately.

Nutrition: Why You Should Care About the Source of Your Supplements - 23:18 --> Supplements are unregulated by the Food & Drug Administration (FDA), so they do not have to be truthful on the labels or ingredients.  Knowing how and where your supplements stack up matters in terms of their quality and effectiveness.  Find out more in today's episode and how that can help with your results!

Main Topic: Healthcare vs Sickcare and the Future of Health & Fitness - 34:50 --> The healthcare and "sickcare" system seems backwards.  We don't go to a "healthcare" place when we feel healthy, but we go to a healthcare facility when we are sick (a hospital).  The future could change how we view this scenario and introduce more of what true healthcare COULD be in terms of proactivity and overall health.  Tune int o find out the surprising take on "healthcare".

References: 

1.  HIIT and Body Comp

2. HIIT and Mitochondria